Celery Root (Celeriac) Purée

…instead of mashed potato? Two thumbs up!! I was just introduced to celeriac as I helped harvest my son’s garden. It is a root vegetable with beautiful dark green foliage (that makes a flavourful addition to salads soups stocks and stews). It was super easy to grow and naturally pest resistant. Celery root’s swollen, knobby external appearance often scares people off. But, once peeled, it is a nutritious healthy vegetable with more natural flavour than most root vegetables. We can substitute celeriac wherever we would use potatoes. In addition to supplying a delightful and novel taste, this root vegetable provides more nutrients and two-thirds less calories than the traditional spud.

One cup of Celeriac (cooked) has only 42 calories per cup (155 g), no fat and 2 grams of fibre. It is also a good source of calcium and potassium. If you are on a sodium restricted diet, however, beware. A one cup portion of this vegetable raw or cooked has around 100mg of sodium.

Approximately 4 servings:

1 large celeriac, peeled and cut into chunks

1-3 tbsp lemon juice, to taste

1/3 cup *cashew cream (or milk or heavy whipping cream)

2 tbsp butter

1 pinch cayenne pepper, or to taste

sea salt to taste

Place celeriac and 1tablespoon of lemon juice in a large pot and cover with water. Bring to a boil. Reduce heat to medium low and simmer until tender 15 to 20 minutes. Drain.

Blend celery root, cream, and butter in a blender until smooth. Push purée into a bowl through a fine mesh strainer with a wooden spoon or spatula until the purée is completely smooth. Add some or all of remaining lemon juice, Cayenne pepper and kosher salt to taste.

*Cashew cream is easily made at home. In the fridge, soak 3 cups of unsalted cashews in water (just covering the nuts, about 2 cups) for about 15 hours. Pour the cashews and soaking water into a high-speed blender. Add (up to) 8 cups of water. Blend on high until smooth. For a thicker cream use less water to blend

Nutrition (using cashew cream): Calories 111; Protein 1.8g; Carbs 7.7g; Fat 8g

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

balancedmotionwithlisa@gmail.com

705-648-8807

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Healthy Chicken Chili

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Fall is here and Chili is always a big hit in my house. I also like the fact that it freezes well so that makes it a great prep food. Enjoy!
Ingredients
  • 2 teaspoons olive oil
  • 1 yellow onion, chopped
  • 3 garlic cloves, minced
  • 1 medium red bell pepper, chopped
  • 1 pound extra lean ground turkey or chicken (99%)
  • 4 tablespoons chili powder, I used 2 tbsp then added from there based on taste
  • 2 teaspoons ground cumin
  • 1 teaspoon dried oregano
  • 1/4 teaspoon cayenne pepper
  • 1/2 teaspoon salt, plus more to taste
  • 1 (28-ounce) can diced tomatoes
  • 1 1/4 cups chicken broth
  • 2 (15 oz) cans dark red kidney beans, rinsed and drained
  • 1 (15 oz) can sweet corn, rinsed and drained
  • For topping: cheese, avocado, tortilla chips, cilantro, sour cream
Instructions
  1. Place oil in a large pot and place over medium high heat. Add in onion, garlic and red pepper and saute for 5-7 minutes, stirring frequently. Next add in ground turkey and break up the meat; cooking until no longer pink. Next add in chili powder, cumin, oregano, cayenne pepper and salt; stir for about 20 seconds.
  2. Next add in tomatoes, chicken broth, kidney beans and corn. Bring to a boil, then reduce heat and simmer for 30-45 minutes or until chili thickens and flavors come together. Taste and adjust seasonings and salt as necessary. Garnish with anything you’d like.
  3. Makes 6 servings, about 1 1/2 cups each.
Nutrition Information: Toppings are not included in nutrition info.
  • Serves: 6 servings
  • Serving size: 1/6th of recipe
  • Calories: 336
  • Fat: 3.7g
  • Carbohydrates: 46.7g
  • Sugar: 9.5g
  • Fiber: 17.4g
  • Protein: 31.8g

https://www.ambitiouskitchen.com/2015/11/seriously-the-best-healthy-turkey-chili/

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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

 

Grounding in the Fall

Happy Fall Everyone! What an incredible fall this has been. We may not have had much of a summer but we certainly have made up for it in September & October. This is my favorite time of year and I am always so grateful to call Northern Ontario my home. The colors are exceptional this year and the view around my house changes daily.  It is a great active time of year especially if you enjoy hiking, and it’s pretty much bug free, that’s big at my house.

As I write, this the leaves are gently dancing in the wind as the trees sway back and forth in the breeze. I am very aware of how deeply rooted the trees are, and in the fall as the weather changes they endure the winds, cooler temperatures and the loss of their leaves. I aspire to be like a tree in the fall with my feet well-grounded to the earth as the winds of change pull me in and out of balance. Often in the fall I feel a little scattered with lots going on between work, family, gardens, getting ready for winter. It is truly a busy time of year. The word I often use to describe how I am these days is “busy”.  I hear this lots from my clients as well. Even though we are busy with life it is so important to ground ourselves like the trees. I like to use movement, a hike in the bush, a long walk, Yoga at home, or attend a class, do Pilates because it is such a mindful practice. These all work well for me. Being grounded means you are present in your life, not obsessed with the past or future. Your energy is firmly planted in your body. Grounding ourselves pulls us back to the present moment, that place where reality lives and anchors us to our authentic selves. We connect with our body, mind, and spirit in a healthy way. When I am grounded I feel peaceful, calm and able to experience the joyful moments in everyday life. I find it easier to sit in mediation and really feel the benefits of consistent meditation. Feeling grounded is part of positive self-care for me. I would love to hear what you do to ground yourself! What works for one person may not work for another, so lots of good ideas will help people find their way.

tree image

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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

“Monday Recipe: Leftover Turkey Quesadillas”

Turkey QAnother yummy way to use leftover turkey.  You can all kinds of fun with this, adding in leftover stuffing, adding other vegetables or salsa and sour cream as toppers. Enjoy with a Green Salad!

Ingredients ( 6 Servings)

2 flour tortillas

1/2 cup shredded Cheddar cheese

3/4 cup shredded cooked turkey meat

2 tablespoons cranberry sauce

1/2 jalapeno pepper, seeded and minced ( optional)

1 green onion, sliced

Directions

  1. Heat a skillet over medium heat. Place 1 tortilla in the skillet and top with 1/2 of the Cheddar cheese, turkey, cranberry sauce, jalapeno pepper, green onion, and remaining Cheddar cheese, respectively. Place remaining tortilla over the top.
  2. Cook until tortilla is golden brown and cheese is melted, 2 to 4 minutes per side.

Nutrition ( per 1 serving)

146 calories, Fat 5.9g, Cho 11.6 g, Protein 9.9g, Sodium 165 mg

Source: Adapted from AllRecipes

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

Recipe of the Week: Baked Squash with Apples and Cardamom

I concocted this recipe recently on a day when it was super hot outside. So instead of baking it in the oven I baked it in the barbeque at 400 on the top shelf with indirect heat. It was a big hit with my family and would make a great addition to Thanksgiving dinner!! If you use a conventional oven, bake it at 375 for about 45 minutes. I left it uncovered for about 10 minutes then covered it loosely with tinfoil for the remainder of the cooking.

Prep: 15 minutes

Servings 8 (as a side dish)

1 large Butternut or Buttercup squash

1 GrannySmith Apple, with peel, diced

1/3 cup cranberries, fresh or frozen, halved

2 tbsp raisins or currants, plumped (method below)

2 tsp butter or coconut oil (I used butter)

1 tsp honey

1/2-1 tsp cardamom

1/4 tsp cinnamon

Slice the squash in half and scoop out the seeds (if you find it too firm to cut through, pierce the skin in several places with a fork or knife and microwave the whole squash for 2 to 3 minutes. This softens the surface enough to slice more easily)

Rub the cut surface of the squash with 1 tsp butter or coconut oil.

In a separate bowl mix the rest of ingredients, including the other teaspoon of butter. Adjust seasonings to taste. Divide in half and pack into the bowls of the squash. (To plump your raisins, soak in boiling water for approximately 10 minutes.)

Bake uncovered as outlined above for 10-15 minutes, then loosely cover for remainder of cooking, until squash is very soft.

Slice squash in 8 quarters to serve.

Nutrition per serving: calories 78, protein .9g, carbs 18.2g, fat 1g

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

balancedmotionwithlisa@gmail.com

705-648-8807

Butternut Squash Chicken Skillet

Happy Monday Everyone! My garden is still in full swing with a wonderful bounty of squash this fall. This recipe is quick and yummy! Enjoy!

Roasted pumpkin and meat on the pan, top view

 

Ingredients

4 cups butternut squash, cubed

4 cups boneless chicken, cubed

2 cloves garlic, minced

1 cup red onion, diced

1½ teaspoons cinnamon

1½ teaspoons nutmeg

¼ cup maple syrup or apple cider (use apple cider for Whole30)

½ cup chicken broth

sea salt and pepper, to taste

1 tablespoon oil of choice

          optional: top with a sprinkle of freshly chopped herbs of choice: I like sage, thyme or rosemary! But use what you love

 

Instructions

Combine all ingredients except the oil into a bowl and mix well.

Next, heat the oil in a skillet over medium heat.

Once oil is heated, add all the contents of the bowl into the skillet and cook over medium heat for 20 minutes or until chicken is cooked through, stirring occasionally.

Kelly from Primally Inspired

Serves:

4 servings

 Nutrition Info: 321kcal, Fat 8.1g, Carbs 42.1g, Protein 26.8g

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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

“Recipe Of The Week: Meatball Soup”


Meatball Soup (10 Servings)

Source: Jessica Seinfeld , Deceptively Delicious

This is a real comfort food. If I’m short on time or don’t have vegetable purées I finely chopped the carrot and sweet potato, raw, in the food processor – it works just as well.

 

* Since I purchased this cookbook a few years ago, I have been roasting, pureeing then freezing my squash, sweet potato, carrots and other veggies in 1/4 cup portions in freezer bags. They can then be added to my sauces, soups, casseroles and baking all year long. This is great way to “sneak” more veggies in to everything. Shhh….don’t tell!

 

Ingredients:

3 ounces whole wheat pasta ( or your favorite pasta)

Nonstick cooking spray

1 tablespoon olive oil

1 small onion, chopped

2 cloves garlic, chopped

1 (28-ounce) can whole peeled tomatoes, with their juice

¼ cup carrot purée *

3 cups reduced fat low sodium beef or chicken broth

3 slices whole wheat bread, cubed ( or gluten free bread or breadcrumbs)

1 large egg, lightly beaten

¼ cup squash purée *

¼ cup nonfat (skim) milk

2 tablespoons grated Parmesan, plus more for serving

¼ teaspoon pepper

¼ teaspoon paprika

½ pound lean ground turkey

 

Directions:

Cook the pasta in a large pot of boiling salted water according to package directions until al dente. Drain in a colander and set aside.

Coat a large pot with cooking spray and set it over medium high heat. When the pot is hot, add the oil and then the onion and garlic. Cook, stirring often, until the onion is softened but not browned, 3 to 4 minutes.

Purée the tomatoes and their juice with the carrot purée in a food processor or blender, then add to the pot along with 1/2 teaspoon salt. Add the broth, reduce heat to low, and simmer, covered, for 10 to 15 minutes.

Meanwhile put the bread in a large bowl. Add the egg, squash purée, milk, Parmesan, 1 teaspoon salt, pepper, and paprika, and let soak until the bread is very soft. Stir to break up the bread, add the ground turkey, and mix until smooth. Form into mini meatballs ½ inch in diameter.

Add the meatballs to the pot. Simmer, covered, until the meatballs are no longer pink in the centre, 12 to 15 minutes. Stir in the pasta. Serve sprinkled with Parmesan.

Nutritional Value (per serving): Calories: 125, Fat: 3.9g, Carbs: 13.4g, Protein: 9g, Fibre: 2.1g.

*Carrot Purée (1/4 cup): Calories: 14, Fat: 0.1g, Carbs: 3.2g, Protein: 0.3g, Fibre: 0.3g.

*Squash Purée (1/4 cup): Calories: 21, Fat: 0.1g, Carbs: 5.4g, Protein: 0.4g, Fibre: 1.7g.


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

Summer Extension? Yes Please!

Big hello to all! It’s been a few weeks since we posted a blog and as September is in full swing I have the honour of getting the blog ball rolling again. Routines are settling back into place for the fall with school returning, summer vacations wrapping up and fall extracurricular activities beginning. Our studio has a great line up of classes and workshops on our fall schedule and we are planning another fantastic Self-Care Day on Saturday October 21st (stay tuned for details). So for many, it’s business back to usual.

Ironically we are having the best stretch of weather we’ve had since July. Loving it!!! Looking ahead the weather forecast is for continued loveliness for a while yet and thank the stars! Roll on sunshine! I admit this weather has me stretching my summer mindset into September and I intend to hold onto that as long as possible. What a lot of rain we’ve had… a record high I believe. Hopefully this nice stretch isn’t too late for a successful harvest …. But I fear it is for some crops since we had such autumnal weather in August.

And as grateful as I am for our change in weather, it is in stark contrast to the current weather of the Caribbean and southern United States. So I feel compelled to mention the extreme hurricanes Harvey and Irma (plus, but less so, José and Katia) that have brought such devastation. Hurricane Irma brought winds of 130mph, huge storm surges and flooding, destroying homes, boats, infrastructure and vegetation. Some of you know my family lived in the Caribbean on a boat a while back and during that year we visited most of the islands that are now destroyed. A piece of my heart belongs in the Caribbean. We were incredibly lucky to have had an inactive hurricane season that year. It must be terrifying to live through something like a Category 4 tropical storm. Many friends and clients have friends and family, plus property in the affected areas. Millions of lives have been turned upside down. For small islands that rely on tourism for income there are some very bleak times ahead.

So what’s my message here? In some ways I feel I’m simply ruminating, because their situation saddens me so. But I guess the overlying sentiment is about how can we pull together and help each other!? Climate change is real. It is happening with devastating results, despite what Mr. Trump says. There will be lots of relief opportunities from these hurricanes that we can all contribute to. But closer to home, we can buy local as much as possible to keep supporting our farmers who have had a very trying growing season.

If you have thoughts to share/ suggestions about his topic please comment as I would love the dialogue.

For now, my friends enjoy being outside and be grateful for our beautiful and peaceful current weather. And when you are ready to head indoors for some exercise, come see us at the studio for some great classes, workshops and events.

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

balancedmotionwithlisa@gmail.com

705-648-8807

Recipe of the Week: Green (Unripe) Tomato Salsa

Recipe by yogiclarebear

Summer heat came late and left early and at our house lots of tomatoes are still green. This is a wonderful way to process them into a delicious, nutritious salsa. It is slightly spicy and tangy. It was easy to prepare (for this canning newbie). I divided this recipe in half. Full Yield is approximately 15 cups.

Prep: 45ish minutes

Cooking: 30minutes

5 lb green tomatoes, chopped for salsa

6 yellow onions, chopped (about 4 cups)

4 red bell peppers, chopped (about 2 cups)

3 jalapeño peppers, seeded and chopped fine (about 1/2 cup)

6 garlic cloves, minced

1 cup fresh cilantro, chopped

1 cup lime juice

1/2 cup white vinegar

1 tablespoon salt

1/2 tablespoon cumin

1 tablespoon dried oregano

2 teaspoons pepper

1/4 teaspoon cayenne pepper, optional

1-2 teaspoons sugar, optional but I found it important to overall flavour.

Method:

Make sure your jars are washed and dried in advance. Begin the sterilizing jar method of your choice. I used the oven method from this site https://www.thespruce.com/sterilise-jars-for-jams-and-preserves-435340

Combine all ingredients in a large sauce pan. Bring to a boil. Reduce heat and simmer for 30-40 minutes.

When your jars are ready and still hot, return salsa to boil.

Ladle salsa into hot, sterile jars leaving a half inch headspace (I took one jar from oven at a time). Wipe the edges of the jars clean and finger tighten lids on top. Place jars in a canning bath of boiling water and boil jars for 15 minutes. (In my pic above you can see my version of a canning bath).

Carefully remove jars from the canning bath and let sit at room temperature for 24 hours. Check lids for seal. Refrigerate any jars that did not seal.

Enjoy!! I was really pleased with the the results!

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

balancedmotionwithlisa@gmail.com

705-648-8807