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Get in the best shape of your life while your little ninja warrior participates in one of our martial arts programs! Contact us to find out how you can be apart of our family here at Kazoku Martial Arts & Fitness.
Here’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
- 1 tablespoon sunflower seed butter or your favorite nut butter
- 1 teaspoon sriracha
- Juice from ½ lime
- Pinch of salt
- 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.
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
- 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
- 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
- Preheat the oven to 450 degrees F. Line a large sheet pan with parchment, if desired.
- 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.
- Marinate while you prep the vegetables, the longer the better.
- 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.
- 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.
- Serve right away.
- Let the cooked dish cool completely.
- Portion it into freezer containers and freeze for up to 3 months.
- To serve, thaw in the refrigerator overnight.
- Reheat in a 325°F oven until warmed through 20 minutes.
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
This 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
For the dough
- 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)
- 1 head cauliflower (approximately 3 cups florets)
- 3 cups chicken stock
- ½ teaspoon onion salt
- 6 tablespoons coconut flour
- 1 egg
- ¼ cup room-temp coconut oil
- 1 tablespoon hot reserved cauliflower broth
- 2 tablespoons egg white
Adapted from Ina Garten – the Barefoot Contessa’s recipe
Since 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
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
- If you are using dried chickpeas, sort, wash and soak them overnight. The next day drain and rinse chickpeas.
- Cover with water about 2 inches above chickpeas and bring to boil on medium heat.
- Lower heat to simmer and cook until tender, about 1 hour.
- Drain chickpeas and reserve 2 cups of liquid, set aside.
- If using canned chickpeas, start at step 5.
- Heat oil or water in a large saucepan on medium-high heat. Add onions and cook until soft, about 4 minutes.
- Add garlic and cook for 30 seconds stirring. Add bell pepper, tomatoes, carrots, chickpeas, parsley, basil and oregano.
- Add tomato paste and water, cover and bring to boil. Reduce to a simmer for 20-30 minutes or until thickened.
- Mash some of the chickpeas, with the back of a fork to thicken stew.
- Check seasoning with extra salt and pepper.
- Delicious served with brown rice.
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
- 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
Preheat the oven to 350 degrees Fahrenheit
In a large bowl, combine whole-wheat flour, almond flour, and baking powder and set aside.
In 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.
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
- 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.
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