Uxbridge Fitness

Stir Fried Rice Noodles

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Ingredients:

  • 2 garlic cloves, finely chopped
  • 2 tablespoons vegetable oil
  • 2 tablespoons soy sauce
  • 1 tablespoon thai fish sauce
  • 1 tablespoon sake
  • 1/2 teaspoon tobanjan
  • 1 teaspoon sesame oil
  • 1/2 medium onion, finely chopped
  • about 10 shiitake mushrooms, sliced
  • 4 scallions, roughly chopped
  • 2 small carrots, cut into small strips
  • 2 cups (full), spinach, roughly chopped
  • 1 teaspoon sesame seeds
  • 1 box thin rice noodles  (8.8oz/250grams

Directions:

  1. Bring a pot of water to boil. When the water is boiling, turn off the heat and add the rice noodles. Cover and leave for 5 minutes. Drain the noodles and rinse with cold water.  Brain well and put them in a large bowl. Add sesame oil and mic with your hands a few times. Grab a pain or scissors and cut the noodles into shorter pieces.
  2. In a small bowl, mix soy sauce, fish sauce, sake, and tobanjan together. Set aside.
  3. In a wok or deep skilletover high heat, add vegetable oil, garlic, onions and carrots. Cook for a few minutes until onions are clear and sogt. Then add mushrooms, scallions and spinach. Cook for 2 minutes, pour the sauce and add rice noodles and sesame seeds. Cook for another minute, until the noodles are hot. Serve immediately.

Carol’s Progress Over The Past Year…

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I have been working out sporadically for about twenty five years, and it was my husband who’s responsible for getting me started. He encouraged me to add fitness to my swimming routine. The swimming is wonderful exercise, but doesn’t build muscle and as we age, the muscle mass decreases so you really have to make sure you work at building muscle. I hope to be able to live independently for a while yet so I want to make sure I stay strong.

I have had some back issues in the past, probably due to a lack of efficient muscle care, these problems, I think are now solved.

I have not been diligent in the past years about the exercise part of life, so when I moved to Uxbridge last August I wanted to get back into a routine. Happily a membership at Body Fit (here’s more – https://www.netafit.org/2018/06/on-the-health-horizon-wellness-coaching/), and training with Dale, has produced the results. I look upon this as my life insurance policy.

I have certainly gained muscle strength and tone. There is no way I could have done a plank when I started! I feel much stronger, and I have a great deal more confidence in my abilities.

If I had any advice to give I would say “Go for it”. In the time I have been here I haven’t seen anyone who looked unhappy, so it is a nice place to be.

Carol Wilson, age 80, Mother of 3

Turkey and Quinoa Stuffed Bell Peppers

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Stuffed with nutrition, these turkey and quinoa filled bell peppers provide vegetables, lean protein, and healthy grains all in one nice little package. Plus, if you keep the tops to the peppers and serve with them on top, they look like pumpkins! Perfect fro Halloween!

Ingredients:

  • 3/4 cup (140grams) quinoa
  • 4 large bell peppers, preferably red or orange
  • 1 tablespoon olive oil
  • 1 cup (133 grams) chopped onion
  • 2 large garlic cloves, finely chopped
  • 12 ounces (340 grams) lean ground turkey
  • 2 teaspoons ground cumin
  • 1 teaspoon finely grated fresh ginger
  • a few good pinches of kosher or sea salt
  • a small pinch of ground black pepper
  • 1-14ounce (411) grams) can of petite diced tomatoes (not drained)
  • 2 tablespoons (20 grams) dried currants
  • 4 ounces (113 grams) feta cheese, crumbles or cubed very small
  • 1/4 cup (13 grams) finely chopped parsley

Directions:

  1. start by cooking your quinoa. For 3/4 of a cup dry quinoa, it will take 1 1/2 cups (355mL) of water. Be sure to rinse quinoa well under cold running water if it is not pre-rinsed. Bring it to a boil, then cover and turn heat down to low. Cook 18 minutes. Remove from the heat and allow to finish by steaming 5-10 minutes more. Fluff with a fork and set aside.
  2. Prepare your peppers to be stuffed. If the peppers are round and fat, cut off the top to open up the pepper. If the shape is long and narrow, do not cut off the top. Cut the pepper in half lengthwise from stem to bottom. With a sharp paring knife and your fingers, trim out the ribs and seeds until pepper is clean inside. If they do not sit flat, trim a tiny bit off the bottom so they are stable. Be careful not to cut through the pepper.
  3. Heat oil in a medium saute pan or skillet over medium heat. Add the onion and cook, stirring until it is soft and translucent. Turn heat down to medium low if it starts to brown. Add the garlic and cook 1 minute, stirring. Add turkey, cumin, ginger, salt and pepper. Cook, stirring to break up the turkey and until the pink is just gone.  Stir in the tomatoes with their juice, currants and quinoa.
  4. Fill peppers firmly with the turkey-quinoa mixture. Mound it a little on top. Place peppers in a shallow casserole or baking dish, cover with foil and bake at 350 degrees (177C) oven until hot all of the way through, or until the internal temperature reaches 165 degrees (74C). This will take about 35-40 minutes. Serve as soon as possible. Alternatively, cool completely and cover the peppers and refrigerate. To serve the next day, heat covered in a 350 degree oven until hot.

 

Kale, Edamame, and Quinoa Salad

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Ingredients:

  • 2 cups cooked quinoa, cooled
  • 1 1/2 cups edamame beans, cooked and cooled
  • 3 Cups finely chopped Tuscan kale, ribs removed
  • 1 cup sliced grape tomatoes
  • 1/2 red onion, diced
  • 1 mango, pitted and diced
  • 1 avocado, pitted and either sliced or diced
  • 2 tablespoons toasted almonds or pumpkin seeds, if desired

For lemon vinaigrette:

  • 2 tablespoons olive oil
  • 1/4 cup freshly squeezed lemon juice
  • 1 garlic clove, minced
  • 1 teaspoon sugar
  • 1 large basil leaf, chopped
  • 1/8 teaspoon salt
  • freshly ground pepper for taste

Directions:

  1. To make dressing: place olive oil, lemon juice, garlic, sugar, basil, and salt in blender or food processor.  Blend for 10-15 seconds.  Set aside
  2. In medium bowl toss quinoa, kale, and edamame together. Add lemon vinaigrette and toss so that the salad is fully coated. Place in refrigerator for 20-30 minutes to let flavours soak in
  3. before serving, toss salad again and add tomatoes, onion, mango and avocado. Garnish with toasted almonds or pumpkin seeds if desired.

Pumpkin Spice Smoothie

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We have had so many compliments and requests for the recipe for our featured smoothie this week… why not post it on our website as well!?!  Now you can make this delicious treat at home too!

Ingredients:

  • ½ cup canned pumpkin
  • 1 or 2 ice cubes (if you feel is needed)
  • ½ cup vanilla almond milk
  • 1 tablespoon of honey
  • 1 teaspoon of pumpkin pie spice
  • A scoop of vanilla protein powder (if you choose)
  • Whipped Cream (if you choose)
  • Sprinkle of cinnamon (if you choose)

Directions:  Throw all ingredients (except whipped cream and cinnamon) into blender and mix thoroughly. Pour into cup and add a drop of whipped cream and sprinkle cinnamon on top if you wish!

 

Nutritional Facts:

  • Calories – 162
  • Fat – 2.3g
  • Saturated Fat – 0.3g
  • Sodium – 59mg
  • Carbohydrates – 33.6g
  • Total Sugars – 25g
  • Dietary Fiber – 4g
  • Protein – 4.5g (unless you add additional powder)

Green Goo Smoothie

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Check out this week’s recipe for a sneaky (but ethical) way to get greens into your kids.
And if you don’t have kids, don’t worry – you’ll still learn a thing or two – so read on.

(Serves Two)
1 banana, cut in chunks
1 cup grapes
1 (6 ounce) tub vanilla yogurt
1/2 apple, cored and chopped
1 1/2 cups fresh spinach leaves

1. Everything into a blender until smooth
2. Serve.
Prep: 10mins
Ready: 10mins

Amount Per Serving – Calories: 205 / Total Fat: 1.9g / Cholesterol: 4mg / Sodium: 76mg / Total Carbs: 45g / Dietary Fiber: 3.7g / Protein 6.1g
Recipe from AllRecipes.com

Risotto with Butternut Squash, Leek, and Basil

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Ingredients:

  • 3 tablespoons of olive oil, divided
  • 4 cups of butternut squash, in 1/2 inch cubes and peeled
  • 3 cups of leek slices, 1/2 inch wide (white and pale green parts only!)
  • 1 tablespoon of fresh chopped thyme
  • 2 cups arborio rice
  • 4 14ounce cans of vegetable broth
  • 1 cup chopped fresh basil
  • 3/4 cups freshly grated Parmesan cheese

Directions:

  1. Heat 2 tablespoons of oil in heavy large pot over medium-high heat. Add squash and saute until beginning to soften and brown around the edges. (approx 5 minutes).  Transfer squash to medium bowl.
  2. Reduce heat to medium and add remaining 1 tablespoon of oil, leeks, and thyme to same pot and stir until tender (but not brown). This will also take approximately 5 minutes
  3. Add rice and stir for 1 minute. Add 1 cup of broth and simmer until absorbed, stirring frequently for 3 to 4 minutes.
  4. Add remaining broth by 1/2 cupfuls, allowing each addition to be absorbed before adding next, stirring often (this will take about 15 minutes).
  5. Return squash to pot and continue to cook until rice is just tender but still very creamy. Stir gently and often for about 10 minutes longer.
  6. Remove from heat. Stir in basil and 3/4 cups of grated cheese. Season to taste with salt and pepper.
  7. Transfer to a large bowl and serve with additional cheese if desired.

September 2012 – Richly Rewarding Living

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September 2012 – Richly Rewarding Living – click to view

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