Cashew Chicken Stir Fry

I love this recipe its quick to make, healthy and makes great leftovers for the next day’s lunch. I changed up some of the veggies and used what I had in the fridge. Oh yah its really yummy!!!
Serves: 6 Servings
  • 1 Tbsp olive oil
  • 1 lb boneless skinless chicken breasts, cut into 1-inch pieces
  • Salt and pepper, to taste
  • 3 cloves garlic, minced
  • 2 cups broccoli florets
  • 1 red bell pepper, julienned
  • 1 cup sugar snap peas
  • ½ cup carrots, julienned
  • ⅓ cup unsalted cashews
  • 4 green onions, chopped
For the sauce:
  • 4 Tbsp tamari (or soy sauce)
  • 3 Tbsp all-natural peanut butter
  • 2 Tbsp honey
  • 1 tsp. sesame oil
  • 1 Tbsp grated ginger
  • 2 or 3 Tbsp water
  1. To make the sauce, whisk together tamari (or soy sauce), peanut butter, honey, sesame oil, and grated ginger in a small bowl. Whisk in 2 or 3 tablespoons of water, depending on the consistency you prefer, and set aside.
  2. In a large skillet over medium heat, drizzle olive oil and add chicken. Season with salt and pepper and sauté until lightly browned, about 4 to 5 minutes. Add the garlic and sauté for about 30 seconds, mixing it with the chicken.
  3. Add broccoli, bell pepper, snap peas and carrots to the skillet, incorporating everything together. Cook an additional 5 minutes, until veggies are tender and chicken is cooked through, then add cashews and green onions and drizzle the peanut sauce over top.
  4. Mix everything together with the sauce, coating well, and cook for one more minute. Serve and enjoy!
Nutritional Information
Serving Size: 1 cup • Calories: 268 • Fat: 12.4 g • Saturated Fat: 2.3 g • Carbs: 17.3 g • Fiber: 3.1 g • Protein: 21.3 g • Sugars: 8.8 g
Sherry Morton-Jibb,
PTS. RYT. FIS. HWL (Healthy Eating Weight Loss Coach)
Certified Pilates Mat & Reformer Instructor, Certified Personal Trainer, Registered Yoga Teacher

Sher-Fit Personal Training ,Yoga & Pilates
Cell 705-648-0591


Roasted Cauliflower Chowder



cauliflower soup


6 Servings

1 Large head of cauliflower, roughly chopped

1 tablespoon olive oil

3 gloves garlic

1/4 cup unsalted butter ( or coconut oil)

1 medium onion, chopped

2 carrots, chopped

2 celery stalks, chopped

1 bay leaf

1/2 teaspoon dried thyme

1/4 cup all-purpose Flour ( can use gluten-free flour)

2 ( 15 oz) cans of vegetable broth ( or chicken broth)

1 1/4 cups Almond Milk ( or regular milk)

1/2 cup shredded cheese


  1. Preheat oven to 400 degrees F. Place chopped cauliflower and garlic gloves on a large baking sheet. Drizzle with olive oil and toss until well coated.  Season with salt and pepper to taste.  Place pan in the oven and roast for 20-25 minutes or until cauliflower is tender, stirring once.  Remove from oven and set aside.
  2. In a large pot, melt butter over medium heat. Add the onion and cook for 2-3 minutes.  Add carrots and celery and cook for 5 minutes, stirring occasionally.
  3. Finely chop the roasted garlic cloves. Add the garlic, roasted cauliflower, bay leaf, and dried thyme to the pot. Sprinkle flour over vegetables and stir.  Cook until flour disappears.
  4. Pour in the vegetable broth and stir. Simmer for 10 minutes.  Stir in the milk and shredded cheese. Stir until cheese is melted and chowder is creamy.  Season to taste.
  5. Ladle in to bowls and serve warm.

Source: Two Peas @ Their Pod

Nutrition: Calories: 216, CHO – 13g, Fat 14g ( can be reduced with coconut oil and less or no cheese), Pro 11g

Seasoned Roasted Cauliflower

This easy little concoction has always been a hit in my family. I change up the spices depending on my mood and pairings. Feel free to play with dried herbs here. Some of my fav additions are curry powder, Thai curry paste/powder, PC’s spice blends Shichimi Togarashi Japanese (beware- this one is hot) or Za’atar Zahtar MiddleEastern. The basic recipe without additional spices is great alone. The key is the saltiness from the soy sauce or tamari. A nice dairy-free, nutty-flavoured touch, that is loaded with B vitamins and protein, is to sprinkle with Nutritional Yeast after roasting.

1 head cauliflower, trimmed in roughly 1” florets

2 tbsp coconut oil, warmed slightly to liquify

1 garlic clove, crushed

1 tbsp soy sauce or tamari.

1-2 tsp of spices, optional to taste.

1-2 tbsp Nutritional Yeast, optional

Preheat oven to 350. If your coconut oil is solid, heat oil in a pan gently on stove just to liquify. Add garlic, soy sauce and spices (if using). Mix well and set aside. Wash and trim the cauliflower. Pat dry in a clean tea towel. Pour oil mixture on a baking sheet or oven-proof casserole dish. Toss florets in oil to cover evenly. Bake about 20 minutes (depending how firm you like your cauliflower), stirring at about 10 minutes. Sprinkle with Nutritional Yeast (if using) and serve.

Leftovers make great additions to salads and soups.

Nutrition Per Head of Cauliflower with Nutritional Yeast: Calories 450; Protein 18.2g ; Carbs 35g; Fat 29.6g

*40 calories from 2tbsp Nutritional Yeast

Lisa Goddard, BA, BScOT, Certified Pilates Mat & Reformer Instructor, HWL (Healthy Eating Weight Loss) Coach, Certified Yamuna Practitioner (Body Rolling)


Time Change Tactics…….. Illuminate, Hydrate and Meditate!


Are you feeling a little pooped this week?  Some of you are cruising through Fall and this Time Change and others..well, not so much.  Even though my dog Jammers ( pictured above cuddled up in her blankets) doesn’t seem to be bothered by the Time Change, she actually is a little bothered.  She is “off”  this week, pacing around and getting up two or three times in the night.  This isn’t helping the general level of fatigue in our household. So, what to do?

This is where Illuminate, Hydrate and Meditate comes to the rescue!


This to me is first and foremost.  The drop in light in general and now at the end of the day can mean more fatigue, increased food cravings, more pain, increased anxiety and sleep disruptions.  This is all due to less of the “feel good”  neurotransmitter Serotonin whose production is decreased in the body when light decreases.  Here are some ways to Illuminate the Fall Season:

1)  SADD Light (Seasonal Affective Disorder Light) – Sitting in front of the light for just 20-30 minutes a day in the Fall/Winter Season can help bring up those Serotonin levels.  They are available at local pharmacies and your doctor and pharmacist will also be familiar with the benefits and protocol for the light.  I have had one for over 20 years and love it!   If you get a chance to swing by Findlays for their open house on November 18th, a little bird told me there may be some deals on SADD lights and Salt Lamps.

2) Candles, Salt Lamps, Fireplaces, Diffusers – Although they don’t directly affect our Serotonin levels the light does make us feel good.  If you haven’t had a chance to pick up the latest SAGE Magazine( available at Chartrands), they have a great article on Hygge.  Hygge is a Danish word and concept meaning “coziness”.  If you search up Hygge you will find lots of information and entire books on the history, meaning and how it contributes to Danish Happiness.   Danish people fill their homes with candles, wood burning fireplaces and lots of comfy blankets and pillows.  Although they are not much in to scented candles, here in Canada we love them.  I find the combination of light, warmth and aroma extremely comforting and therapeutic in the colder, darker months.

3)  Get outside when you can ( but not today!).  The snow today actually added some lightness to the dark and gray except that you couldn’t see it with all the snow blowing in your face.  When there is less snow blowing, a short walk outside between 10 and 2 ( during the darker months)  is ideal to fill up on some much needed light energy.


Even with the rain and snow, it is the driest time of the year.  Your skin, lips, eyes, nose, entire body is dry. So….

1)  Indulge with a velvety luxurious cream or oil just for this time of year ( treat yourself). Not too hot showers and cream up right away.  I do love my epsom salts baths but have to remember not too hot and too long ( this is a tough one for me).

2)  Drink water or herbal teas often even though you are not thirsty.  We don’t seem to feel as thirsty in the Fall but we can actually be drier than the summer.  Out of sight is out of mind for me, so a jug or bottle of water always has to be in view.

3)  Drag out your neti pot or sinus rinse to clean out those nostrils so they are well prepared to defend against allergens, bacteria and viruses and they help with the dryness.

Other signs of dehydration are muscle cramps, foggy brains and fatigue so if you have any of this going on right now, notice how you feel when you increase your water intake.  It always has a positive effect on me.


The Fall, for many,  is the best time of the year to meditate.   We are naturally turning inward, hunkering down for a long winter and perhaps even becoming a little introspective.  It is the perfect time to settle in and enjoy some “me” time.  Here’s how…

1)  Find a comfortable quiet spot and set a timer on your phone/stove and follow your breath from 1 minute – 20 minutes.  When you mind wanders from your breath just bring it back to your breath.

2)  Use an Ap ( such as Insight Timer) to follow guided meditations and add some variety in to your daily meditation practice.

3)  Join a Class or Meditation Group.  I have a Facebook Group that “meets” every Friday morning at 7:00 a.m. Live on Facebook for 20 minutes.  You can join in live at 7 or watch the replay at your convenience.  If you are interested, just send me your email and I will send you an invite.

4)  Be Mindful as you walk around.  The Fall offer so many sights, sounds, aromas, tastes and textures to fill the senses.  Enjoy all of the them!

So,  remember when you are feeling like the darker months are getting you a little down….Illuminate, Hydrate and Meditate!


Lorrie Mickelson M.A., B.A/BPHE, Registered Yoga Teacher, Certified Pilates Instructor, Certified Personal Trainer,, 705 647 2848


Chick Pea Curry


I love a good curry and this recipe tastes yummy. It freezes well, great for food prepping and stocking the freezer. Enjoy!

Serves: 5

  • Oil for cooking
  • 1 yellow onion, roughly chopped
  • 2 garlic cloves, minced (1 teaspoon)
  • 1 cup carrots, chopped
  • 1 cup tomatoes, chopped
  • 1 15-ounce can pumpkin puree
  • 1½ cups cooked chickpeas, or 1 15-ounce can, drained and rinsed
  • 1 tablespoon curry powder
  • ½ teaspoon ground ginger
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • ¼ teaspoon turmeric
  • ¼ teaspoon cinnamon
  • ⅛ teaspoon cayenne pepper
  • 1 13.5-ounce can coconut milk (light or full-fat will work)
  • 1 cup water
  • ½ lime


  1. In a large pot or wok, heat 1 tablespoon oil over medium heat.
  2. Once hot, add the onion. Cook for 3-5 minutes, until onion begins to soften. Add garlic and cook for 1 more minute.
  3. Add the carrots and tomatoes; stir to combine. Add more oil to the pan if necessary. Partially cover the pot; cook for 5-8 minutes, until carrots become slightly tender.
  4. Add the pumpkin, chickpeas, curry powder, ginger, salt, pepper, turmeric, cinnamon, and cayenne pepper. Stir until fully combined.
  5. Pour the coconut milk and water into the pot; mix well.
  6. Bring to a boil, then turn the heat down to let it simmer for 15-20 minutes, until the carrots are fully tender.
  7. Serve over rice, quinoa, buckwheat, or other grain alternative; squeeze a wedge of lime over each serving.


305kcal, 6g Fat, 13g Protein, 53g Carbs, 16g Fibre

Visit this website for some other great recipes:


Sherry Morton-Jibb,
PTS. RYT. FIS. HWL (Healthy Eating Weight Loss Coach)
Certified Pilates Mat & Reformer Instructor, Certified Personal Trainer, Registered Yoga Teacher

Sher-Fit Personal Training ,Yoga & Pilates
Cell 705-648-0591