Tag: Personal Training

Chocolate & Peanut Butter Keto No Bake Cookies

Chocolate & Peanut Butter Keto No Bake Cookies

Kazoku Martial Arts Centre

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.

Fitness Challenge

Fitness Challenge

Kazoku Martial Arts Centre

Fitness AssessmentDetails

When: Tuesday, January, 9th, 2018
When: 6:30-8pm
Where: Highland Public Elementary School – 125 Salisbury Ave, Cambridge
Click HERE to join our event.
 

What is a fitness assessment?

 
It is a collective group of physical activities to test your muscular strength, muscular endurance, cardiovascular health (heart and lungs), your flexibility, and finally your weight and other additional measurements.
 

Why are we hosting this?

 
To really push our members to be the best they can be! In addition, it’s a great way for us to set milestones for ourselves as a club. We will be hosting assessments every couple of months and hopefully in a few different locations to vary our assessments.
 

How do you register?

 
Contact James at info@kazokumartialartscentre.com to let him know you are interested in partaking in this challenge. Each participant is required to fill out a consent form, a PAR-Q (annually), and contribute to our fundraiser:
 
  • Kids (10-13): $5 (no tax)
  • Club Members – $10 (no tax)
  • Non-members – $15 (no tax)
ALL proceeds will go towards purchasing new fitness equipment for our club. Our goal, a full set of dumbbells!
 

Age restrictions for this assessment are:

  • Youngest: 10 years
  • Oldest: 65+

Required equipment:

  • Indoor running shoes
  • Comfortable clothing
  • Water
  • Registration fee
  • Fitness mat (some will be provided)
  • A wickedly positive attitude!!
Shalini’s Pick

Shalini’s Pick

Kazoku Martial Arts Centre

Cinnamon Cheesecake Pumpkin Spice Bites

shalini-g-e1503874655328.jpg

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.

 

 

Pumpkin Spice Cheesecake Bites.png

Protein Bite Ingredients:

(This is a no-bake recipe)

  • 8 ounces cream cheese
  • ⅓ 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:

 

Lori’s Pick

Lori’s Pick

Kazoku Martial Arts Centre

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.

 

Denise’s Pick

Denise’s Pick

Kazoku Martial Arts Centre

Denise

This week’s pick is from Denise. She’s a dedicated fitness enthusiast who never stops. She’s always looking for a new challenge and finding ways to better her health; from running, to group fit, personal training, to cooking. So here’s her pick for this week’s Client’s Pick.

 

Sheet Pan Balsamic-Herb Chicken and Vegetables

INGREDIENTS:

Chicken:
  • 16 ounces boneless, skinless chicken breasts, halved
  • 1 tbsp balsamic vinegar
  • 1/2 tbsp extra-virgin olive oil
  • 2 cloves crushed garlic
  • 2 teaspoons chopped basil
  • 1 teaspoon chopped parsley
  • 3/4 teaspoon kosher salt
Balsamic Veggies:
  • olive oil spray
  • 1 large red bell pepper, cored and cut into 1-inch pieces
  • 1 medium (7-ounce) zucchini, quartered lengthwise and cut into 1-inch cubes
  • 1 cup asparagus, cut into 1-inch pieces
  • 1 medium red onion, cut into 1-inch pieces, layers separated
  • 1 cup cauliflower florets
  • 2 tbsp balsamic vinegar
  • 1 1/2 tbsp extra-virgin olive oil
  • 1 teaspoon kosher salt
  • freshly ground black pepper
  • 2 teaspoons chopped basil
  • 1 teaspoon chopped parsley

DIRECTIONS:

  1. Preheat the oven to 450 degrees F. Line a large sheet pan with parchment, if desired.
  2. Season chicken with 1 tablespoon balsamic, 1/2 tablespoon olive oil, garlic, 2 teaspoons dried basil, 1 teaspoon dried parsley and 3/4 teaspoon salt.
  3. Marinate while you prep the vegetables, the longer the better.
  4. In a large bowl toss the vegetables with 2 tablespoon balsamic, 1 1/2 tablespoons olive oil, 3/4 teaspoon salt, black pepper, 2 teaspoon basil and 1 teaspoon parsley.
  5. Spread out onto the sheet pan.Nestle the chicken in with the vegetables and roast until tender in the lower rack of the oven, about 20 minutes until the chicken is cooked through.
  6. Serve right away.

    Sheet Pan Roasted Balsamic Herb Chicken and Vegetables

Freezer Friendly

  1. Let the cooked dish cool completely.
  2. Portion it into freezer containers and freeze for up to 3 months.
  3. To serve, thaw in the refrigerator overnight.
  4. Reheat in a 325°F oven until warmed through 20 minutes.

NUTRITION INFORMATION

Yield: 4 servings, Serving Size: 1 piece chicken, 1 cup veggies

  • Amount Per Serving:
  • Smart Points: 4
  • Points +: 6
  • Calories: 251
  • Total Fat: 10g
  • Saturated Fat: 1.5g
  • Cholesterol: 83mg
  • Sodium: 557.5mg
  • Carbohydrates: 13g
  • Fiber: 4g
  • Sugar: 1g
  • Protein: 28.5g

Reference:

Read more at http://www.skinnytaste.com/sheet-pan-balsamic-herb-chicken-and-vegetables/#lxEJ7OhVFp7t7KQp.99

Brodie’s Pick

Brodie’s Pick

Kazoku Martial Arts Centre

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

Power Ball Winner

Power Ball Winner

Kazoku Martial Arts Centre

 

After some deliberating we are ready to announce the winner of our Power Ball No-Bake Bake-Off!

With the right flavours and the right combination of protein, carbs, and fats, Lori .P has earned the No-Bake Bake-Off trophy!

Congratulations and thank-you to our other two participants in our little contest.

Listed below are the three power-ball recipes if you had a favourite you would like to try at home!

Lori .P

(Measure to your own specifications for this recipe – it is meant to make 12 power balls)

Ingredients

Peanutbutter and Oats
  • Oatmeal
  • Chocolate chips
  • Peanut butter
  • Protein Powder
  • Optional coconut

Lidiya .R

Ingredients

Chocolate and Walnut
  • 125 grams butter
  • 3 packages of crushed up biscuits
  • 1 cup milk
  • 1 cup semi sweet chocolate chips
  • 1 cup organic baking cocoa
  • 1 cup walnuts
  • 1/2 unsweetened cup of shredded coconut
  • 1 teaspoon protein powder

Denise .J

Ingredients

Peanutbutter and Banana
  • 2 cups oats
  • 2 tablespoons of honey
  • 1/4 cup of unsweetened peanut butter
  • 1 banana
  • 1 teaspoon cinnamon
  • 1/4 cup of dark chocolate chips
  • Rolled in coconut
Carrot Cake

Ingredients

  • 1/2 cup of dates (chopped)
  • 1 cup of oats
  • 1/2 cup of unsweetened applesauce
  • 1 serving of protein powder
  • 1/2 teaspoon nutmeg
  • 1 carrot (grated)
  • 1/3 cup of unsweetened coconut
Lori’s Pick

Lori’s Pick

Kazoku Martial Arts Centre

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