Shalini’s Pick

Cinnamon Cheesecake Pumpkin Spice Bites

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Shalini is one of our parents here at Kazoku Martial Arts Centre. Her son and daughter as well as her husband participate in our martial arts classes 2-4x per week. She’s always recommending Keto Friendly recipes and even her traditional Guyanese style dishes (which are SUPER delicious by the way!). Check out her latest pick below!

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.

 

 


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Protein Bite Ingredients:

(This is a no-bake recipe)

  • 8 ounces cream cheese
  •  cup canned pumpkin purée, like this one
  • 4 tbsp  to 6 tbsp sweetener of choice (to taste) Baker’s Blend Stevia works well
  • 1 ½ tsp pumpkin pie spice
  • 2  ½ tbsp coconut flour
  • 1 tsp vanilla extract
  • 1-2 scoops of vanilla whey

Coating Recipe

  • ⅓  cup minced walnuts or almonds
  • 2 tbsp sweetener
  • 1 tsp cinnamon

Directions:

  1. Add ingredients to a mixing bowl and mix
  2. Refrigerate for 10-20 minutes or until firm enough to roll
  3. In a medium bowl combine all the coating ingredients and stir together. Set aside
  4. Roll your mixture into golf-ball sized balls
  5. Dip in mixture
  6. Enjoy

MAKES 7 SERVING

Macros (2 per serving):

Protein: 10 grams
Fats: 15 grams
Carbs: 3 grams

Reference:

 

Brodie’s Pick

Brodie is one of our club’s devoted personal training clients. He is also an aspiring chef who graduated Liaison Culinary School in Kitchener. He now strives to improve his cooking skill so that he may one day be able to share his passion with the world. Here is his pick of the week.

Tofu and Butternut Squash Curry

This easy thai-style curry is the perfect go-to weeknight dish when the weather has turned cold. Trade out the butternut squash for kabocha, if you lie, and for a vegetarian version, swap in tamari for the fish sauce.

Ingredients

  • 1/2 lb green beans, trimmed and halved
  • 2 tablespoons vegetable oil
  • 1 yellow onion, diced
  • 2 cloves garlic, minced
  • 3 tablespoons peeled and minced fresh ginger
  • 1 butternut squash (about 1lb), peeled, seeded, and cut into 1 1/2-inch cubes
  • 2 cans (13.5 fl oz each) coconut milk
  • 1/4 cup Asian fish sauce
  • 3 tablespoons Thai red curry paste
  • 2 tablespoons fresh lime juice
  • 2 tablespoons sugar
  • 2 red bell peppers, seeded and thinly sliced
  • 1 package (14 oz) firm tofu, drained and cut into 3/4-inch pieces
  • Steamed brown jasmine rice, for serving
  • 1/3 cup slivered fresh basil

Directions


img46lFill a 5-qt dutch oven with salted water and bring to a boil over a medium-high heat. Add the green beans and cook until tender-crisp, about 3 minutes. Drain and set aside. Dry the pot.

In the same pot over medium-low heat, warm the oil. Add the onionand cook, stirring occasionally, until soft and translucent, 4-6 minutes. Add the garlic and ginger and cook, stirring occasionally, until fragrant, about 2 minutes. Ad the squash, coconut milk, fish sauce, curry paste, lime, juice, and sugar, increase heat to medium, and bring to a simmer. Cover partially and simmer until the squash is just tender, about 20 minutes. Gently stir in the tofu and cook until warmed through 2-3 minutes.

Spoon the curry over steamed rice, garnish with the basil, and serve right away.

Serves 4-6


Reference

The Dutchoven Cookbook” by Williams-Sonoma the test kitchen

Lori’s Pick

Lori's PickThis week’s pick is from the lovely Lori. She is the mother of two, which whom have trained in karate with James in the past.

Her pick this week is a chicken pot pie. Two recipes put into one. She wanted to share it with us to show that you can make just about anything if you put your mind to it!

Chicken Pot Pie Recipe


Pie crust

For the dough

Chicken Pot Pie

  • 1 1/2 cups mozzarella cheese, shredded
  • 3 tbsp cream cheese
  • 3/4 cup almond flour
  • 1 large egg
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp Italian seasoning
  • 1 tsp sea salt
  • 1/2 tsp black pepper

Chicken Pot Pie

  • 2 teaspoon coconut oil
  • 2 garlic cloves, chopped
  • 2 small onions, diced
  • 2 ribs celery, diced
  • 2 carrots, diced
  • 500 grams chicken (approximately 2 half-breasts, 1 whole breast)

Cream Sauce

  • 1 head cauliflower (approximately 3 cups florets)
  • 3 cups chicken stock
  • ½ teaspoon onion salt
 
I added a bit of full fat cream and some white wine to the cream sauce – YUMMY
Grain-free Pastry – this is the original recipe but tasted too strong like coconut – feel free to use any pie crust recipe you like!
  • 6 tablespoons coconut flour
  • 1 egg
  • ¼ cup room-temp coconut oil
  • 1 tablespoon hot reserved cauliflower broth
  • 2 tablespoons egg white

 


 

Reference

Adapted from Ina Garten – the Barefoot Contessa’s recipe

Shalini’s Pick

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Shalini .G

Welcome to our newest blog where our club members will share their favourite healthy recipes. Each recipe may be one that they have made themselves or simply found on the internet and fell in love with. If so, we’ll be sure to reference where each recipe came from.

This week is Shalini’s Pick. Scroll down and take a look!

Chicken Kale Salad

Ingredients:

4 oz cooked chicken
1 cup cauliflower
1 cup chick peas
1-2 cups of fresh kale
1/2 fresh lemon
dash of salt
dash of pepper
dash of olive oil


Directions:

Chicken and Kale Salad

Pre-cook chicken.
Set main ingredients.
Drizzle olive oil, pepper, salt.
Bake platter @ 350 for 10 minutes.
Prepare kale with lemon.
Add main ingredients.
Enjoy!


Macros:

Calories: 330
Fat: 14g
Carbohydrates: 15g
Protein: 36g


Reference

Facebook video

Kickstart Cookbook™
https://ryanengelfitness.com/kickstart

Berry Explosion Muffins

Berry Explosion Muffins

Have you ever been berry crazy? I mean crazy for berries? The health benefits of berries are enormous, and their rick colour and juicy flavours are definitely worth pining for. Strawberries, blueberries, raspberries – this treat has them all.

Makes 12 Muffins

Ingredients:

  • 1 cup whole-wheat flour
  • 1/2 cup almond milk
  • 1 teaspoon baking powder
  • 2 tablespoons ground chia seeds
  • 1 1/2 cup white beans or 1 (15-ounce) can no-salt-added or low-sodium white beans, drained
  • 10 Medjool or 20 regular (Deglet Noor) dates, pitted
  • 2 bananas
  • 10 ounces frozen strawberries, thawed and divided
  • 1 teaspoon vanilla extract
  • 1 teaspoon almond extract 1 cup fresh blueberries
  • 1 cup fresh raspberries

Baking Instructions:

Preheat the oven to 350 degrees Fahrenheit

In a large bowl, combine whole-wheat flour, almond flour, and baking powder and set aside.

berry-explosion-muffinsIn a cup, mix ground chia seeds with 1/2 cup water and let sit until it forms a gel, about 5 minutes. In a high-powered blender, combine white beans, pitted dates, banana, half of the thawed strawberries (leaving the other half to be put in the muffins whole), chia seed gel, and villa and almond extracts. Once blended, combine with the dry mixture and stir thoroughly until well combined.

Drain the remaining strawberries and sit in, along with the blueberries and raspberries, so they are evenly distributed throughout.

Line a 12 cup muffin pan with the cupcake papers and, using a spoon, scoop in batter. Bake for 20 to 25 minutes and serve warm.

To make cookies, drop batter by spoonfuls onto a foil-lined cookie sheet and bake for 10 minutes or until lightly browned.

Nutrition Facts:

CALORIES 166; PROTEIN 6g, CARBOHYDRATES 38g; TOTAL FAT 1g; SATURATED FAT 0.1g; SODIUM 4mg; FIBER 6.3g; BETA-CAROTENE 35ug; VITAMIN C 65mg; IRON 1.8mg; FOLATE 37ug; MAGNESIUM 54mg; ZINC 0.9mg; SELENIUM 8.1ug.


All of these recipes can be found in “EAT TO LIVE” by Joel Fuhrman, M.D.

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