“Recipe Of The Week: Roasted Sweet Potato, Lentil and Goat Cheese Salad”

Roasted Sweet Potato, Lentil and Goat Cheese Salad (Serves 4)

Ingredients:

2 sweet potatoes, peeled and cut into 1-in. cubes

1/4 cup olive oil, divided

1/2 tsp paprika

1/2 tsp salt, divided

3 tbsp lemon juice

2 tsp Dijon mustard

1 cup cooked green lentils

1/2 small red onion, cut into thin rounds and separated into rings

1 142-g pkg arugula

1/2 150-g pkg goat cheese, crumbled

Directions

To cook lentils: Boil 1/2 cup dry lentils in 2 cups water in a large saucepan. Reduce heat and simmer until tender, about 25 min. Drain and rinse with cold water. Drain well.

Preheat oven to 400F. Line a large baking sheet with parchment paper. Toss sweet potatoes with 2 tbsp oil, paprika and 1/4 tsp salt on prepared baking sheet. Season with fresh pepper. Roast in centre of oven, stirring halfway through, until potatoes start to brown around the edges, 30 to 35 min. Let cool.

Whisk lemon juice with remaining 2 tbsp oil, Dijon mustard and remaining 1/4 tsp salt in a large bowl. Stir in lentils, onion and arugula until well coated.

Divide salad among 4 large salad bowls. Top with sweet potatoes and goat cheese. Season with fresh pepper.

Nutritional information (Per Serving):  Calories: 488, Fat: 26.6g, Sodium:  564.6mg, Carbs: 44.6g, Fiber: 14.3g, Sugar: 2.1g, Protein: 21.2g.
Originally published in the May 2016 issue of Walmart Live Better.

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Lisa Goddard B.A., BScOT, NWL, is a Certified Pilates Instructor with special training in Pre and Post-Natal Pilates. She co-owns Balanced Motion Pilates and Yoga Studio in New Liskeard, ON

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“Vlog of the Week: A Great Walk Enhancer!”

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Click here for a quick sequence to enhance your walk.

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Lorrie Mickelson M.A., B.A/BPHE, Registered Yoga Teacher, Certified Pilates Instructor, Certified Personal Trainer, M.A., B.A/BPHE

 

“Monday Recipe – Caprese Salad”

Caprese Salad

I was so excited to pick up my tomato plants and basil this weekend. I only need to add my fresh mozzarella, balsamic vinegar and fresh cracked pepper and voila, an amazing appetizer for every-day meals or to impress your friends. So easy and so yummy!

Ingredients

1 pound fresh mozzarella (or mozzarella balls)

4 large heirloom tomatoes (or any tomatoes that you have on hand)

1/2 cup loosely packed fresh basil, torn

Sea salt

Freshly cracked black pepper

Balsamic vinegar (I use the thicker Modena type)

Preparation

Slice mozzarella and tomatoes 1/4 inch thick; arrange on serving platter. Sprinkle with fresh basil, salt, and pepper. Drizzle to taste with balsamic vinegar and extra-virgin olive oil if you like.

Nutrition Facts (16 Individual Servings)
Amount Per Serving (one Tomato Round) Calories: 87 Calories, Total Fat: 6g

(4 Saturated Fat, 2g Monounsaturated), CHO: 1 g, Protein: 6g, Sodium: 178 mg.

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 Lorrie Mickelson M.A., B.A/BPHE, Registered Yoga Teacher, Certified Pilates Instructor, Certified Personal Trainer, M.A., B.A/BPHE

 

“Friday Education: 4 Yoga Poses to Give Your Spine a Complete Stretch”

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Happy Long Weekend Everyone! Well it’s finally here the first long weekend of the spring/summer and the weather forecast is looking promising. This weeks education piece is 4 yoga poses that stretch your spine. Keeping your spine stretched out and flexible makes anything your doing easier. So whatever you get up to this weekend take 5 minutes to stretch your spine after all we are as young as our spine is flexible!  Click here to read the article.

Have a great weekend:)

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Sherry Morton-Jibb PTS. RYT. FIS. NWL, Certified Pilates Mat & Reformer Instructor Registered Yoga Teacher. She co-owns Balanced Motion Pilates and Yoga Studio in New Liskeard, ON.

“Monday Recipe: Cauliflower Popcorn”

cauliflower popcorn

Cauliflower “Popcorn”

Another great recipe from Julie Daniluk’s book Meals that Heal Inflammation!

Ingredients:

4 cups cauliflower (1 large head)

2 tbsp. extra-virgin olive oil/ Avocado oil (I used for higher heat)

Grey sea salt or pink rock salt to taste

1 tbsp. nutritional yeast

Directions:

  1. Preheat oven to 350 degrees
  2. Trim head of cauliflower, discarding the core and thick stems. Cut florets into pieces about the size of Ping-Pong balls.
  3. In a large bowl, whisk together the olive oil and salt, then add the cauliflower pieces and toss thoroughly.
  4. Line a baking sheet with parchment paper, then spread the cauliflower pieces on the sheet and sprinkle evenly with nutritional yeast.
  5. Roast for 1 hour, turning 3-4 times, until most of each piece has turned golden brown.

 

Makes 4 cups 

Nutritional Information per 1 cup serving: Calories: 90, Fat: 7.1 g, Carbs: 5.8 g, Protein: 2.7 g, Fiber: 2.8 g, Sugars: 2.4 g

Sherry

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Sherry Morton-Jibb PTS. RYT. HWL, Certified Pilates Mat & Reformer Instructor Registered Yoga Teacher. She co-owns Balanced Motion Pilates and Yoga Studio in New Liskeard, ON.

“Friday Education: 9 Ways To Live Creatively”

creativity

TGIF everyone.  Maybe this weekend we can all set aside a few minutes for living creatively?  Please click here for some simple tips on how to initiate this into your world.
Wishing you all an amazing weekend.
Lisa
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Lisa Goddard B.A., BScOT, NWL, is a Certified Pilates Instructor with special training in Pre and Post-Natal Pilates. She co-owns Balanced Motion Pilates and Yoga Studio in New Liskeard, ON

 

Blog of the Week: “Curiosity Kills the Cat” – Not so!

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Does anyone remember that old saying grandmothers use? This week I wanted to bring to your attention someone who preaches the opposite of that.  Her name is Elizabeth Gilbert, author of several books (one you may recall is Eat, Pray, Love) and speaker extraordinaire.  I recently had the true pleasure of listening to her narrate her recent book (as an audiobook).  I found her message very inspiring so I thought you might too.  Titled Big Magic: Creative Living Beyond Fear, the book is an exploration of the creative process.  Ms. Gilbert connects with the reader with an easy, friendly manner, and weaves her message into story telling that is full of descriptive humour and examples that are easy to relate to. It is a pleasant few hours listening to her book and a great way to pass the time while driving.

But the beauty of the thing is the journey she takes you on.  Big Magic takes you on a journey of encouragement to live creatively.  It explores the beauty and satisfaction that can come from living creatively and the fears that are integral to the creative process.  The author helps the reader identify fears that are barriers to living creatively, accept them and move (along with and) beyond them. She lets you know that she still has fears with her work but that they are not her enemy any more.  She has embraced them but sets limits on the control she lets them have in her life.  The book encourages you to find the creative person inside yourself and make something – anything, as it turns out – be it writing, cooking, fundraising, painting, gardening, decorating or even designing movement programs for people (a small personal bias there ;))

One of the things I loved about the book was how unpretentious Ms. Gilbert sounded. She gave the impression that living creatively needn’t have lofty goals or big aspirations but as humble as living creatively may appear it is fundamental for finding your personal fulfillment. In order to live creatively (aka follow one’s truth) one need only stay curious. According to the author, curiosity does not “kill the cat” but can in fact lead us toward inspiration for our creative process.

So my friends, I hope you all stay curious. Forget grandma’s pessimistic saying. Follow Elizabeth Gilbert’s advice instead. Let your curiosities and interests lead you who knows where, but deeper into something meaningful for yourself. Stay open to the possibilities and maybe your creative self will lead you to something beautiful.

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Lisa Goddard B.A., BScOT, NWL, is a Certified Pilates Instructor with special training in Pre and Post-Natal Pilates. She co-owns Balanced Motion Pilates and Yoga Studio in New Liskeard, ON

“Monday Recipe: Asian Marinade”

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Asian Marinade

If you like Asian flavours, this is a really tasty marinade that is multi-purpose for vegetables, chicken, pork or fish.  (If using for fish, marinate for 15 minutes only).  Asian marinade can be made ahead and kept for several weeks in the fridge. If keeping for longer than 12 hours, simmer it for 5 minutes on the stove, strain it and cover.

Yield: Approximately 1 cup

I love the flavours in this marinade for grilled food – perfect for barbecues and fine weather.

Enjoy

Combine:

½ cup soy sauce or tamari
2 tbsp honey or brown sugar
2 tbsp vegetable oil
2 green onions, chopped
2 cloves garlic, chopped
1 inch fresh ginger, peeled and minced
1 tbsp hot sauce or 1 tsp hot chili flakes
1 tbsp fresh cilantro, chopped (optional)
Rice vinegar if desired

After cooking your meats/roasted veg, finish by drizzling/sprinkling with (optional):

1 tsp sesame oil
1 tbsp toasted sesame seeds
2 green onions, chopped
2 tbsp fresh cilantro or parsley

Source: Cottage Life Magazine

Nutritional Information (full marinade recipe): Calories: 466 g, Fat: 27.4 g, Sodium: 5152.0 mg, Carbs: 51.9 g, Fiber: 1.5 g, Sugar: 37.1 g, Protein: 8.1 g.

Nutritional Information (Marinade Extras): Calories: 81, Fat: 7.7.g, Sodium: 4.1 mg, Carbs: 3 g, Fiber: 0.7 g, Sugar: 0 g, Protein: 1.0 g

Lisa

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Lisa Goddard B.A., BScOT, NWL, is a Certified Pilates Instructor with special training in Pre and Post-Natal Pilates. She co-owns Balanced Motion Pilates and Yoga Studio in New Liskeard, ON

“Friday Education: Spring Clean Your Mind & Body”

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Hi Everyone,
Spring is for twisting – cleaning out all of the winter sludge and opening the heart, mind, organs and overall body for all that mother nature has to offer.  This is a short article on the benefits of twisting.  Please note that these Yoga Postures are  advanced and that you can modify them to still feel the effects of the twists or back bends.  In upward facing dog, your back can be far less extended and you will still feel the benefits.  In fact, seated twists and gentle twisting on the floor will do the trick as well. 
All of our classes at the Studio ( Mat and Reformer) throughout the Spring will be integrating more twists to help you with your spring cleansing.   Click on the above picture for the link.
Enjoy!
Lorrie  
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Lorrie Mickelson  Registered Yoga Teacher, Certified Pilates Instructor, Certified Personal Trainer, M.A., B.A/BPHE