- Prep Time: 10 mins
- Cook Time: 20 mins
- Yield: 12
- Category: Breakfast, Gluten Free, Vegan
- 4 cups old fashioned oats, gluten free certified if necessary
- 1½ teaspoon ground cinnamon
- 1 teaspoon baking powder
- ½ teaspoon salt
- 2⅓ cup unsweetened almond milk
- ¼ cup coconut sugar or brown sugar
- 2 teaspoons vanilla extract
- ⅓ cup pure maple syrup
- 1 cup blueberries, fresh or frozen
- 1/2 cup sliced almonds
- Pre-heat oven to 375 degrees F. Add all ingredients to a large bowl and mix well until everything is combined.
- Spray a muffin tin with cooking spray and scoop oatmeal mixture in using a large ice cream scoop or a 1/4 measuring cup. The mixture will be a little watery, so it’s important to mix well before each scoop to make sure you get an even combination of milk and oats.
- Bake oatmeal cups for 20 minutes, or until cooked through.
This is a simple and delicious Mediterranean inspired vegetarian roasted chickpea wrap with refreshing tzatziki sauce. Who doesn’t like to take a quick break from meat every now and then? This is the perfect way to quench your appetite and still get delicious plant based protein. I hope you all enjoy it!!
- 1 15 oz can chickpeas 425 g, 1 ½ cup soaked chickpeas if starting from dry, drained and rinsed
- 1 Tbsp olive oil 15 mL
- 1 Tbsp paprika* 7 g
- 1 tsp ground black pepper 3 g
- 1/2 tsp cayenne pepper 1.5 g
- 1/4 tsp salt 1.5 g
- 4 pita flatbreads
- 1 cup tzatziki (click for recipe) 250 g, use ⅓ recipe if you’re just making it for these gyros
- 1/4 red onion cut into strips
- 2 lettuce leaves roughly chopped
- 1 tomato sliced
Roast: Spread chickpeas onto a greased rimmed baking sheet and roast for about 20 minutes, until lightly browned but not hard.
Assemble: Spread some tzatziki onto one side of the pita, then sprinkle in ¼ of the chickpeas and add veggies. Fold in half and enjoy!
- *If you don’t like spicy foods, halve the amount paprika, black pepper, and cayenne pepper. Taste a chickpea before baking and adjust flavors as needed.
- If your pita breads crack when you fold them, cover them with a moist paper towel and microwave for 20 to 30 seconds. Assemble your sandwich immediately after microwaving.
Fried tofu adds a delicious crunch to this cucumber and cashew-filled vegan quinoa bowl.
- 14 oz. extra-firm tofu
- 1/2 small red onion, very thinly sliced
- 1/4 c. red wine vinegar
- 1/4 c. Thai sweet chili sauce
- 1 tbsp. olive oil
- 1 seedless cucumber, chopped
- 3 tbsp. cornstarch
- 2 tbsp. vegetable oil
- 1 c. quinoa, cooked
- 2 tbsp. roasted cashew halves
- Parsley leaves, for garnish
- Slice tofu 1/4 inch thick. Place on cutting board between paper towels; top with baking sheet. Top with large cans or other weight; let stand 10 minutes. Soak red onion in cold water.
- Whisk red wine vinegar and Thai sweet chili sauce, olive oil and 1/4 teaspoon salt. Pat onion dry; toss with half of vinaigrette and cucumber.
- Sprinkle tofu on both sides with cornstarch. In 12-inch skillet, heat vegetable oil on medium-high until hot. Carefully add tofu. Cook until deep golden brown, 2 to 3 minutes per side. Drain on paper towels.
- Divide quinoa among 4 bowls. Top each with salad, roasted cashew halves, parsley leaves and tofu.
Test Kitchen Tip: Love your tofu extra crispy? Let stand 30 minutes instead of 10.
Saturday April 14th 12:30pm – 4:30pm
This Workshop is recommended for anyone interested in learning more about the intricate details of Pilates and how to maintain correct form during your Pilates Workouts. Get the most out of any and every Pilates class you take, by spending the day learning about the Fundamentals of the moves you’re doing, what parts of your body you’re working, and most importantly WHY you’re doing them!
If you are enrolling in the Teacher Training Program, this workshop is mandatory. But whether you’re planning on becoming an instructor, or just love Pilates and want to learn more, this is the workshop for you!
I swear tacos are my downfall!! Here is a delicious easy healthy shredded chicken taco recipe to satisfy your craving. You can always add more veggies, or avocado to freshen them up as well. Have some delicious black beans on the side and dig in. I hope you all enjoy these!.
- 2 thinly sliced chicken breasts
- 2 Tbsp Sriracha
- 6 corn tortillas
- 1 cup chopped red cabbage
- 1/2 cup chopped peppers
- 1/4 cup feta cheese
- 1 lime
Preheat oven to 375 degrees.
Place the chicken breasts on a baking sheet and top with Sriracha. Bake for 30 minutes (or until they’re fully cooked).
While the chicken is baking, heat the tortillas up (optional).
Top each tortilla with chopped red cabbage and chopped peppers.
When the chicken has finished baking, shred it and place in the tortillas.
Top each taco with feta cheese and a drizzle of lime. Enjoy!
Sometimes, it can be pretty hard finishing a strenuous workout on your own. Especially in the cold and dark time of the year. Training with a partner (both male or female), however, opens up a whole new range of possibilities for motivation. Your training partner can help you hang tough and achieve your goals, regardless of how far away they may seem at first. We would like to share with you five good reasons to exercise with your friends.
1. More motivation and no lame excuses
It is a pleasant Saturday afternoon and you are lazing on the couch. Your favorite TV series is just coming on. Sounds like the perfect excuse to skip today’s training, right? Not if you are training with a partner, it doesn’t! Regular workout times with your friends help you to stick it out and finish your routine. The chances of you choosing your couch over your training session are much lower in this case. It would be pretty embarrassing, wouldn’t it, if you cancelled on your friends because “you didn’t feel like it”? But don’t just take my word for it: Psychologists at Stony Brook University in New York have found that the exercise habits of friends and family members affect personal motivation. The evidence showed that the motivation of the people closest to us has a positive influence on us and encourages us to do more sports. So what does this mean? It means you should put on some running clothes and a pair of good shoes, meet your friend in the park and leave your weaker self back home on the couch.
2. It makes training more fun
Many “training moments” aren’t really funny if you don’t have someone to laugh with. One way of increasing the fun factor is to come up with new ideas on how you can modify your exercises or make your runs together more interesting. For example, instead of just doing a plank challenge, try one with partner hand slaps. Or throw a ball back and forth while doing sit-ups. There are lots of ways you can shake up your training plan – but the craziest and funniest ideas will come to you when you brainstorm together with a friend. These change-ups will make the time fly and – whoosh! – before you know it, an hour will have passed. And the best thing is that you didn’t look at the clock once
3. You push each other
When you feel close to giving up, a training partner can be all the more important because they can help you build up your motivation again. A sporting challenge among friends can help you to push each other and stretch your limits. Consider the following: In England, women were surveyed on their exercise behavior. The study found that 64% of women who train with their best friends were more likely to push their workouts to the limit than those who exercised on their own. Does this mean you are doomed if you can’t find time to work out together? Hardly. You can share your achievements with your friends on Archer Pilates social media and push each other to new personal bests. Who will run the most kilometers in November? Who can do the most burpees in a minute?
4. Sport brings people together
Did you know that more than 40% of participants drop a fitness course shortly after it begins if they attend on their own? But if they work out with a friend, the dropout rate decreases to 6%. This suggests that one of the best reasons for exercising with friends is the social interaction. People who train together form a group identity and no longer feel alone. When you accomplish something on your own, of course, it’s amazing. Sharing your successes with your friends who know how hard you’ve worked to conquer your inner couch potato feels even better. And if things don’t go as planned? Who cares? A pat on the back from a friend can make things seem half as bad. These simple acts create a kind of connection between people. And it is this kind of experience that bonds people together and makes their friendship that much stronger.
5. Train together, stay together
You should also consider training with your romantic partner. Studies have shown that couples who exercise together regularly are happier in their relationship. Working out together strengthens the relationship and enhances sexual attraction. A morning run, a gym date in the evening or a bike trip on the weekend can heat things up – isn’t that reason enough to work out with your better half?
So, are you still vegging on the couch, or are you already out there racing your partner? Let us know if and why you like training with friends
I’m sure I’m not the only one who loves fried rice, but hates all the carbs and sodium that comes with it. Here is a great way to eat what you love and not feel bad about it! You can always add more veggies and only substitute half the rice with cauliflower. Either way you are cutting the carbs and guilt. To add a little spice cook your chicken in some cayenne pepper, or sprinkle some chili flakes on top. Remember spice helps kick that metabolism into gear. I hope you all enjoy this Foodie Tuesday!!
- 1 teaspoon peanut oil plus
- 2 large eggs, beaten
- 3 scallions, thinly sliced, whites and greens separated
- 1 tablespoon grated fresh ginger
- 1 tablespoon minced garlic
- 1 pound boneless skinless thighs, trimmed and cut into ½-inch pieces
- 2 tablespoons, divided ½ cup diced red bell pepper
- 1 cup snow peas, trimmed and halved
- 4 cups cauliflower rice (see Tip)
- 3 tablespoons reduced-sodium tamari or soy sauce
- 1 teaspoon sesame oil (optional)
Active: 35 m
Ready In 35 m
Heat 1 teaspoon oil in a large flat-bottomed carbon-steel wok or large heavy skillet over high heat. Add eggs and cook, without stirring, until fully cooked on one side, about 30 seconds. Flip and cook until just cooked through, about 15 seconds. Transfer to a cutting board and cut into ½-inch pieces.
Add 1 tablespoon oil to the pan along with scallion whites, ginger and garlic; cook, stirring, until the scallions have softened, about 30 seconds. Add chicken and cook, stirring, for 1 minute. Add bell pepper and snow peas; cook, stirring, until just tender, 2 to 4 minutes. Transfer everything to a large plate.
Add the remaining 1 tablespoon oil to the pan; add cauliflower rice and stir until beginning to soften, about 2 minutes.
Return the chicken mixture and eggs to the pan; add tamari (or soy sauce) and sesame oil (if using) and stir until well combined. Garnish with scallion greens.
Look for prepared cauliflower rice (or cauliflower crumbles) with other prepared vegetables in some supermarkets. To make your own, place cauliflower florets in a food processor and pulse until broken down into rice-size granules. One 2-pound head of cauliflower yields about 4 cups of cauliflower rice.
People with celiac disease or gluten-sensitivity should use soy sauces that are labeled “gluten-free,” as soy sauce may contain wheat or other gluten-containing sweeteners and flavors.
- PREP TIME 10 minutes
- COOK TIME 10 minutes
- TOTAL TIME 20 minutes
- SERVINGS 5
- CALORIES 221 k cal
- 4 medium zucchini spiralized
- 1 1/4 pounds ground turkey breast
- 1 cup green bell pepper diced
- 1 tbsp minced garlic
- 1/4 tsp red pepper flakes
- 2 cup baby spinach
- 1 tsp extra virgin olive oil
- 3 cups marinara sauce I use an organic, no salt added, low sugar one
- 2 tsp Italian seasoning
- 1/4 tsp salt
- 1/2 tsp pepper
Heat a large skillet over medium heat with olive oil.
Add turkey breast, garlic, bell pepper and seasonings. Using a spatula break up the meat and cook until just browned 4-5 minutes.
Next add baby spinach and marinara sauce and cook another 3 minutes then add zoodles to the skillet.
Using a tongs, stir zoodles into the sauce. Cook another 2-3 minutes to make the zucchini a little tender.
Serve immediately or store in the refrigerator up to 3 days.