Stuffed Poblanos in Chipotle Sauce

Another stuffed veggie!

Stuffed with quinoa, black beans, mushrooms, and corn, these peppers make a satisfying vegetarian main course. Poblanos are among the mildest chiles, although they offer a nice zing! Chipotle chiles are smoked, roasted jalapenos, usually sold in cans with a spicy adobo sauce.


ingredients
4 large poblano chiles
2 tsp, plus 1 tbsp neutral tasting oil (canola or safflower)
1 tbsp chopped chipotle chile in adabo
1 garlic clove
Coarse salt and freshly ground pepper
1/2 packed cilantro leaves, coarsely chopped
1/3 cup quinoa
8 ounces small mushrooms (white button or cremini, trimmed, cleaned, and quartered)
1 cup freshly or frozen corn kernels
1 can (15 ounces) black beans, drained and rinsed
4 ounces crumbled fresh goat cheese (1 cup)


directions
1. preheat oven to 475 degrees. on a parchment-lined baking sheet, rub poblanos with 2 tsp oil. roast until slightly blackened and softened, 15-20 minutes, turning once. remove from oven. when cool enough to handle, remove skins with paper towels. use a paring knife to make a small slit in each chile, then carefully remove seeds (and discard), keeping stem end in tact. 


2. in a blender, combine chipotle, garlic, 1 tsp salt, and 3/4 cup water, season with pepper. blend until smooth. add cilantro, and pulse once to combine. 


3. in a small saucepan, bring 2/3 cup water to boil. add quinoa; return to a boil. stir once, cover, and reduce heat to simmer. cook until quinoa is tender, but still chewy and has absorbed all liquid, about 15 minutes. fluff with a fork. 


4. meanwhile, in a large skillet, heat the remaining 1 tbsp oil over medium-high. add mushrooms and 1/2 tsp salt; season with pepper. cook, stirring occasionally, until mushrooms are tender, about 5 minutes. add corn and beans, and cook, stirring until heated through, about 2 minutes. stir in 1/2 cup goat cheese and the quinoa.


5. spread chipotle mixture evenly in a 9-by-13-inch baking dish. stuff peppers with filling, dividing evenly, and arrange in dish; dot with remaining 1/2 cup cheese. bake until golden, 15-20 minutes. remove from oven, and let cool in pan 10 minutes before serving




per serving: 324 calories, 3.2g saturated fat, 4.7g unsaturated fat, 12.6mg cholesterol, 49.5g carbohydrates, 14.4g protein, 910mg sodium, 9.4g fiber

recipe adapted from"Power Foods" cookbook

Enjoy!!

Stuffed Veggies!!

Good Afternoon!

Keith and I love trying new recipes, or spin-offs of old ones. Stuffing vegetables is a great way to eat healthy and be inventive! We used the recipe below to stuff colored bell peppers and eggplants! They were all delicious!


prepare in 10 minutes
cooking time 25 minutes
serves 2-4


ingredients
2 medium eggplants (or bell peppers, or zucchini, or tomatoes)
2 tbsp vegetable stock
1 small onion, chopped
2 garlic cloves, crushed
1 tbsp tomato paste
6 ripe tomatoes, skinned and chopped
4 tbsp cooked brown rice (or quinoa)
1/4 chopped pine nuts, lightly toasted
1 tbsp chopped fresh parsley
1 tbsp chopped fresh basil
1/4 tsp ground cinnamon
juice of 1 lemon
black pepper
goat or feta cheese (if desired)


directions
1. preheat oven to 350 degrees (180 Celcius). if stuffig eggplants or zucchini, trim the stems, then halve lengthwise. use a teaspoon to hollow out each half, leaving a shell about 1cm thick. chop the scooped out flesh. steam the shells over boiling water for about 4 minutes, then hold then under cold water to stop further cooking and dry with paper towels. mist the insides with oil-and-water spray (we like Pam Extra Virgin Olive Oil spray). if stuffing bell peppers, slice off the tops (put to the side), then scoop out and discard the seeds. if stuffing tomatoes, slice off the tops (put to the side), then scoop out the seeds and flesh, and add the flesh to the rice mixture in step 2. 


2. heat the stock in a skillet, then add the onions and garlic to saute, stirring, until translucent. Stir in tomato paste, tomatoes, chopped eggplant or zucchini flesh (if using), cooked rice, pine nuts, herbs, and cinnamon and continue cooking for a couple of minutes. 


3. stir in the lemon juice and season with pepper. lightly mist a baking dish with oil-and-water spray. stuff the vegetables with the rice mixture, add cheese if desired, and put the lids back on the peppers or tomatoes (if using). bake for about 20 minutes. 


per serving: 189 calories, 6.07g fat (0.74g saturated fat), 30.2g carbohydrates, 5.5g protein, 5.33g fiber

recipe adapted from "The Fitness Food Cookbook"

Stuffed eggplants (left) and stuffed bell peppers (right)

Enjoy!

Deck of Cards Workout!

Good morning!


I cannot believe it has been almost two whole months since I have posted! Crazy! Just crazy! With Spring & Summer quickly approaching we have been keeping ourselves busy, getting outside, and trying some new things!


Keith & I have started running again - some on the trails around our house and some in the beautiful river valley! We have pulled our mountain bikes out of storage and are getting very excited for some good rides in the sunshine!


We continue to workout in our basement with high intensity workouts! Here is a new-to-us workout that we LOVE! 


Take a deck of cards and shuffle! Depending on how much time you have, keep the whole deck, or only use half.


Make an exercise for each "suit" ... Our favorite combination is
Hearts = Push-Ups
Spades = Squats
Diamonds = Squats
Clubs = Burpies

Whatever number is on the card, complete that number of reps (Two = 2, Jack = 11, Ace = 14, etc)


One day we did half a deck, however ended up doing 84 burpies!!! Keith accused me of not shuffling ...


It is a great little workout when you are feeling unmotivated, as whatever card you draw, you MUST complete the exercise with the number of reps given :)

Enjoy!

Today's Workout - No Excuse!

It is a snowy day here in Edmonton! Something that we have not had a lot of this year. It is the type of day that if you can, stay inside. Enjoy the warmth and comfort of your home. Although you might be staying at home, that does not mean your workout should be postponed. Today, I revisited our Snow Day workout - from Edmonton's first snowfall this year!

** If you do not have a BOSU at home, stand on one leg for the first set and the other leg for the other set - to challenge your balance and core. If you do not have dumbbells at home, find heavy cans of soup, beans, etc, paint cans, or any other object that is easy to grip and adds resistance to the exercises. **

Snow Day Workout

50 seconds work/10 seconds rest x 6 exercises x 2 sets

1) Weighted Squats
     - holding dumbbells or barbell keep core engaged to bend knees and hips into a squat. Assure to keep knees over the ankles. Lower to 90 degree bend at knees, then return to standing. Repeat.


2) Arnie Press on BOSU
     - Holding one dumbbell in each hand, elbows bent. Lift arms to elbows meeting in front of your face and dumbbells touching. 'Open' arms, keeping 90 degree bend at elbows. Press dumbbells to meet above head. Lower in reverse order. Repeat. Stand on BOSU or other stability device. 


3) Push-Up - Squat - Press-Up
     - Start in push-up position with one dumbbell in each hand. Perform one push-up. Jump feet up to hands. Up to standing position. Perform one shoulder press (press dumbbells above head by straightening shoulders and elbows). Return arms to sides. Return to the floor by squatting, placing hands, with dumbbells, on the floor and jump feet back. Repeat. 


4) Triceps Dips
     - Using edge of couch, chair, or tables place heel of hand on surface and extend legs out. Bend elbows to lower bum toward floor. Straighten elbows to return. Repeat. 


5) Weighted Sit-Ups
     - Start on floor with knees bent to 90 degrees. Hold one dumbbell with both hands above head. Using core, perform full sit up. Return slowly to floor. Repeat.


6) Burpies!
     - Perform as many burpies as possible in the 50 second interval!

Enjoy!!

Spring into Fit - Full Body Blast

Hello followers! This weather has been beautiful! It seems everyone has a touch of Spring fever, including myself! Keith and I have started running again and it feels great. Here is an intense and quick full body workout sure to get you sweating and exciting for a Spring wardrobe ....


Set your interval timer to 50 seconds/10 seconds and 12 rounds


1) Shoulder Press
using a barbell or dumbbells start with elbows at 90 degrees and weights towards the sky. Press weights above head and keep your spine neutral and abs engaged. Lower to weight to shoulder height and repeat.


2) Jump Squats
Position feet hip width apart. Lower into a squat by keeping knees above the ankles and bum behind you. Push up and through into a jump. Land softly on the ground. Repeat. Challenge - keep your hands on your head (prisoner style)


3) Mountain Climber Sprints
One of my faves!! Push-up position. Keep your arms and abs strong and "sprint" your legs back and forth. Engage your core to draw your knee towards your chest. Repeat.


4) Clapping Push-Ups
From knee or toe push-up position. Complete a full push-up and at the top push a little extra to lift your upper body off the ground to "clap" your hands together. Land softly. Repeat. 


5) Jump Lunges
Start in standing position with feet together. Jump one foot forward and one foot back. Lunge so both knees are approximately 90 degrees. Jump to reverse foot position. Keep core engaged. Repeat. Challenge - keep hands on hips. 


6) Bicycles
Hit the ground! Engage core to bring opposite elbow to opposite knee in a laying crunch position. Repeat.


7) Triceps Dips
Using a table, chair, or whatever. Place hands on the edge, elbows straight, bum close to edge and legs extended. Bend elbows to lower bum towards floor, until they reach 90 degrees. Press back up to straight elbows. Keep core engaged. Repeat. 


8) Pendulum Lunge - Right Leg
Start with feet together. Lunge right leg backwards into 90 degree bend. Without touching the floor in the middle, bring right leg forward into a front lunge and 90 degree angle. Repeat.


9) Pendulum Lunge - Left Leg
Same as right. 


10) Legs-Up Crunch-Up
Hit the ground again! Bring legs up to 90 degree angle off floor (cross at ankles if more comfortable). Hands to the ears (not pulling on neck) and draw ribs towards your hips bones to crunch up. Maintaing core engagement. Release to ground and repeat.


11) Low Ab Burner
Stay on the ground. Relax upper body and lift legs straight into the air. If more comfortable, place hands under bum for increased low back support. Push small of back into the floor (so no space between spine and floor). Lower legs as far as possible without lifting your back off the floor. Slowly return to starting position. Repeat. 


12) Burpies!
How could we not end with these?! Start standing. Jump down into a squat and place hands on floor. Jump feet out to a push-up position. Jump back to squat. Jump to standing. Repeat. Challenge - add a quick push-up while on the floor


I completed this workout this afternoon and loved the quick burn! As an added bonus, I decided to practice my handstands after ... Sorry, no pictures to post on that :) Keith and I are going to enjoy a jog and this beautiful sunshine this evening. I hope you have a fabulous day!

My good friend Logan and I after a beautiful trail run last week! 

Share your workouts with someone fun!

Black Bean Salsa with Baked Chips

I love trying new recipes to bring to parties! This appetizer caught my eye while I was flipping through my new "Power Foods" recipe book! Very easy and delicious!

We were too excited to try it, that we did not even take a photo ... The one in the book will have to do!

Black Bean Salsa with Baked Chips

Makes 2 cups salsa and 48 chips

Ingredients

1 can black beans, drained and rinsed

1 small tomato, seeded and cut into ½ -inch dice

2 scallions, trimmed and finely chopped

1 jalapeno, minced (ribs and seeds removed for less heat, if desired)

½ cup coarsely chopped cilantro

2 tablespoons fresh lime juice (from 2 limes)

Coarse salt

6 flour tortillas (8-inch size)

2 teaspoons extra virgin olive oil

Directions

Heat broiler. Pulse ¼ cup of black beans in a food processor until coarsely chopped; transfer to a bowl. Add remaining beans to bowl, along with the tomato, scallions, jalapeno, cilantro, lime juice, and ½ teaspoon salt. Combine.

Cut each tortilla into 8 wedges. Arrange in single layer on a baking sheet; brush with oil, dividing evenly. Broil until crisp and golden brown, 1-2 minutes per side. Transfer chips to a wire rack to cool. Serve with salsa.

Per ¼ -cup dip and 6 chip serving: 179 calories, 2g saturated fat, 6g unsaturated fat, 0mg cholesterol, 26.8h carbohydrates, 7g protein, 349mg sodium, 5.5g fiber

Enjoy!!

Gluten Free Morning Glory Muffins

Hello!

I love healthy and filling muffins to start the day, or as a tasty grab-and-go snack! I recently attempted this gluten-free recipe to bring on a ski trip. Delicious! They are moist, full of fruit, and filling!

Fresh out of our oven!

Gluten Free Morning Glory Muffins

Prep Time: 30 minutes

Cook Time: 25 minutes

Total Time: 55 minutes

Yield: About 2 dozen standard size muffins

Ingredients:

1 1/4 cups sugar

2 1/4 cups gluten-free all purpose flour mix (if your mix contains xanthan gum or guar gum don't add the additional 1 teaspoon gum to the recipe)

1 teaspoon guar gum OR xanthan gum

1 tablespoon cinnamon

2 teaspoons baking soda

1 teaspoon baking powder

1/2 teaspoon salt

2 cups grated carrots (about 4 large carrots)

1 large peeled and shredded apple

8 ounces drained, crushed pineapple

3/4 cups raisins

1/2 cup shredded, sweetened coconut

1/2 cup coarsely chopped walnuts or pecans

3 large eggs

1 cup light olive oil OR canola oil

1 1/2 teaspoon vanilla

Preparation:

Preheat oven to 350° F / 176° C

Grease standard muffin pan or line with paper muffin cup liners.

In a large mixing bowl combine sugar, gluten-free flour blend, guar gum OR xanthan gum, cinnamon, baking soda, baking powder and salt. Use a large whisk to thoroughly combine.

In a separate large bowl combine shredded carrots, apples, crushed pineapple, raisins, coconut and nuts. Stir to thoroughly mix.

Add the fruit, vegetable, nut mixture to the dry ingredients followed by eggs, oil and vanilla. Beat the mixture to thoroughly combine ingredients.

Fill muffin cups about 3/4 full. Bake in preheated oven for about 25-30 minutes, or until a toothpick inserted in the center comes out clean.

Enjoy!