Chocolate & Peanut Butter Keto No Bake Cookies

Shalini .GHello everyone,

It’s been awhile since we’ve shared a client’s pick. With all of the wonderful things we’ve been up too it’s been hard to keep up. But here’s another fabulous pick from our lovely lady Shalini. She’s always excited to share healthy yet delicious finds. And don’t forget if you have a recipe you would like to share, be sure to send it our way to feature it on our blog!

Please note: the recipes we share are referred to us by our clients and club members. All recipes are referenced accordingly at the bottom of the page with a link to their website.


Chocolate & Peanut Butter Keto No Bake Cookies

Shalini found this recipe was found on The Soccer Mom Blog. You can find more tips on how to store your keto cookies by visiting The Soccer Mom Blog.

Ingredients

  • Creamy natural peanut butter
  • Pure vanilla extract
  • Unsweetened cocoa powder
  • Unsweetened coconut flakes
  • Butter
  • Non-slip mixing bowls
  • Non-stick silicone baking mat
  • Cookie sheet
Keto Cookies
Chocolate and PB Cookies

Directions

Prepare a large baking sheet with parchment paper or a non-stick silicone baking mat.

TIP: We love these silicone baking mats because they’re non-stick and washable, so you can use them again and again!

In a large mixing bowl, combine the peanut butter, vanilla extract, melted butted, coconut flake and cocoa powder. Mix well by hand (the mixture will be gooey).

TIP: Feel free to add 1-2 teaspoons of Stevia if you like your cookies a little sweeter.

Scoop the no bake cookie batter onto your prepared baking sheet. Use the back of the spoon to gently shape each scoop into  into a 3″ cookie.

Place in freezer for 30 minutes to set.

Shalini’s Pick

Shalini .GHere’s another delicious pick from our lovely lady Shalini. She’s always excited to share healthy yet delicious finds. And don’t forget if you have a recipe you would like to share, be sure to send it our way to feature it on our blog!

Please note: the recipes we share are referred to us by our clients and club members. All recipes are referenced accordingly at the bottom of the page with a link to their website.

 


Spicy Thai Chicken Zoodle Salad

Serves 1

Ingredients

Dressing:

thai zoodle salad.jpg

Salad:

  • 1 medium zucchini, ends trimmed
  • 1 small carrot, peeled and thinly sliced
  • 1 cup leftover cooked chicken, shredded
  • ¼ avocado, peeled and thinly sliced
  • ½ cup cherry tomatoes, halved
  • 1 small scallion, thinly sliced
  • 1 tablespoon fresh cilantro leaves
  • 1 teaspoon toasted sesame seeds

Visit Nom Nom Paleo’s website for full cooking directions.

Lori’s Pick

LoriHere’s another pick from our wonderful Lori .P. She’s highly recommending this recipe and says she makes it every night for her and her family because it’s to die for! So check it out and let us know what you think by commenting below and sharing on Facebook.

Skillet Chicken Pizza

Serves 2

Ingredients

  • 1 ½ pounds bone-in chicken thighs (or other bone-in chicken pieces)
  • 2 strips thick-cut bacon (or pancetta), cut in pieces
  • 1 tablespoon olive oil
  • 2 cloves garlic, thinly sliced
  • 2 tablespoons capers, drained – these are dried flower buds – they give a nice salty taste!
  • ¼ teaspoon red chile flakes (use more or less, depending on how spicy you like it)
  • 14 ounces canned whole plum tomatoes – I use a 28oz can
  • 2 pints fresh cherry tomatoes – I have used fresh field and roma tomatoes too!
  • 1 teaspoon dried oregano (optional)
  • ¼ cup chopped fresh basil, plus 1 large sprig of basil
  • 4 ounces fresh mozzarella cheese

    Directions

  1. Chicken Skillet PizzaPreheat the oven to 425 degrees F. I use a heavy skillet and put it on the BBQ instead of the oven
  2. Add the chopped bacon (or pancetta) to a large oven-proof skillet (I used a 10″ for a two-person meal) and cook over medium-high heat until crisp and golden brown. Transfer the bacon to a paper-towel lined plate.
  3. If the pan is a little dry, add the 1 tablespoon of olive oil.
  4. Add the chicken thighs to the skillet and cook, turning occasionally, for about 10 minutes — they should be well-browned on all sides but not cooked through. Transfer the chicken thighs to the plate with the bacon. (Don’t drain the pan at any point!)
  5. Add the garlic, capers, and chile flakes to the pan. Cook, stirring frequently, for about 1 minute.
  6. Add the tomatoes, the large sprig of basil, and the oregano, and season with salt and pepper. Cook for about 10 minutes, until the tomatoes break down and the sauce thickens a bit. It helps to smash the tomatoes a bit with the back of a spatula or spoon as they cook.
  7. Add the bacon and chicken thighs back to the pan, and transfer the skillet to the oven. Bake for about 25 minutes, until the chicken is cooked through.
  8. Remove the skillet from the oven. Turn the broiler on high. Tear the mozzarella into small pieces and sprinkle them over the top of the skillet. Place the skillet under the broiler for about 2 minutes — watch carefully! Take it out as soon as the cheese bubbles and browns.
  9. Sprinkle the chopped fresh basil over the skillet. Serve over baby spinach or other greens.

 

Fuelling Young Athletes

jaiten-1Have you ever wondered what you should be feeding your young athlete before, during, and after games? Listed below are just a few tips recommended by “Conditioning Young Athletes” by Tudor O. Bompa,  and PhD Michael Carrera, Human Kinetics.


Purpose: to replenish the body and prevent injury

Pre-game meal: 2-3 hours before a game

  • High in carbohydrates
  • Just a regular meal that consists of carbs, proteins, and fats
  • Protein sources should come from both plants and meats
  • Avoid gassy foods like legumes, chickpeas, and kidney beans as they may cause distress on the body reducing your child’s performance
  • DON’T EAT ON THE RUN! (if you can)

Post-game meal:

  • 30 min after a game, have a snack that consists of a protein and a carbohydrate (i.e. banana and peanut butter, chocolate milk, or a bagel with peanut butter)
  • Avoid sugary snacks (i.e. cereal bar)

  • 60 min after a game, have a regular meal that consists of higher carbohydrates to replenish the energy used during the game

Tournament Days:

  • If the game’s early, eat light (i.e. egg on toast)
  • After first game, they can have a suitable meal
  • Protein and carb based snacks throughout the day; such as tuna wraps, veggies, etc…
  • Eat whether they feel hungry or not, that way they can avoid an energy crash during the game. Essentially they are keeping their fuel stores going
  • Water for games or tournaments that last only 60 minutes but if the tournament lasts longer than 60 minutes, drinks like gatorade can be consumed. This way their electrolytes will stay up throughout the day

Chickpea Stew (Vegan & Gluten Free)

puppiesSince the New Year, my partner and I have decided to go a little more Pescatarian (vegetarian’s who eat fish) at home; that way we can save a few dollars while grocery shopping and at the same time, eat a little healthier!

Last night I attempted a vegan/gluten free chickpea stew from Healthier Steps. It didn’t turn out the way I’d hoped but it was delicious all the same. But give it a try and let us know how it turned out for you; better yet if you have any recommendations for another awesome recipe, comment below.

Prep Time: 10min

Cook Time: 25min

Ready in: 40min


Ingredients

FOR: 6 SERVINGS

  • 1 cup chick peas, dry or two-15 ounce cans chick peas, drained
  • 1 tbsp olive oil, (1/4 cup water)
  • 1 medium onion, minced
  • 2 cloves garlic, minced
  • 1/4 cup red bell pepper, chopped
  • 1 medium tomato, chopped
  • 1 carrot, diced
  • 1 tsp dried parsley
  • 1/2 tsp dried basil
  • 1/2 tsp dried oregano
  • 1 tbsp tomato paste
  • 2 cups liquid from boiled chickpeas, or water
  • 1/2 tsp sea salt
  • 1/4 tsp cayenne pepper

Per 100g


Energy: 400kcal/1672kJ

Fat: 8g

Protein: 20g

Carbohydrate: 65g


Instructions

  1. If you are using dried chickpeas, sort, wash and soak them overnight. The next day drain and rinse chickpeas.
  2. Cover with water about 2 inches above chickpeas and bring to boil on medium heat.
  3. Lower heat to simmer and cook until tender, about 1 hour.
  4. Drain chickpeas and reserve 2 cups of liquid, set aside.
  5. If using canned chickpeas, start at step 5.
  6. Heat oil or water in a large saucepan on medium-high heat. Add onions and cook until soft, about 4 minutes.
  7. Add garlic and cook for 30 seconds stirring. Add bell pepper, tomatoes, carrots, chickpeas, parsley, basil and oregano.
  8. Add tomato paste and water, cover and bring to boil. Reduce to a simmer for 20-30 minutes or until thickened.
  9. Mash some of the chickpeas, with the back of a fork to thicken stew.
  10. Check seasoning with extra salt and pepper.
  11. Delicious served with brown rice.

 

Apple Bok Choy Salad

Monthly Recipe

Apple Bok Choy Salad

  • 6 cups of finely chopped bok choy
  • 1 large apple shredded
  • 1 large carrot shredded
  • 1/2 cup chopped red onion
  • 1/2 cup unsweetened soy, hemp, or almond milk
  • 1/2 cup raw cashews or 1/4 cup raw cashew butter
  • 1/4 cup balsamic vinegar
  • 1/4 cup raisins
  • 1 teaspoon Dijon Mustard

Combine bok choy, apple, carrot, and chopping red onion in a bowl.Apple Bok Choy Salad.jpg

Blend soy milk, cashews, vinegar, raisins, and mustard in a food processor or high-powered blender. Add desired amount to chopped vegetables.

Nutrition Facts: CALORIES 202, PROTEIN 7 g, CARBOHYDRATES 26g, TOTAL FAT 8.9g, SATURATED FAT  1.7g, SODIUM 89mg, FIBRE 4g, BETA-CAROTENE 1,383ug, VITAMIN C 20mg, CALCIUM 90mg, IRON 2.3mg, FOLATE 55ug, MAGNESIUM 74mg, ZINC 1.4mg, SELENIUM 4.2ug

 

Recipe can be found in “Eat to Live” by Joel Fuhrman, M.D. on page 116