BAKED SWEET POTATOES 2 WAYS!

BAKED SWEET POTATOES 2 WAYS!

 

 

 
 
BAKED SWEET POTATOES
 
 
Easy, healthy baked sweet potatoes two ways – savory and sweet! The perfect 30-minute, plant-based meal or snack when you don’t feel like cooking.
 
Serves: 1-2
Ingredients
SWEET POTATOES
  • 1 large or 2 small sweet potatoes, rinsed and halved (organic when possible)
  • 1 Tbsp (15 g) coconut or avocado oil (or water)
SWEET
  • 2 Tbsp (32 g) Vegan Nutella or almond butter (or other nut butter)
  • 1/2 banana (60 g), sliced
  • 1/4 cup (37 g) berries (blueberry, raspberry, strawberry, etc.)
  • Pinch ground cinnamon
  • Sea salt
  • 1 Tbsp (3 g) unsweetened shredded coconut
SAVORY
  • 1 ripe avocado, sliced or cubed
  • 2 Tbsp (6 g) nutritional yeast
  • Pinch sea salt
  • 2 tsp (7 g) hemp seed
  • Pinch red pepper flake

credit: theminimalistbaker

Kale and Roasted Cauliflower Salad

Ingredients

Cauliflower Topping
  • 1 lb. cauliflower florets
  • 2 tbsp. extra virgin olive oil
Cauliflower SaladSalad
  • 1/4 c. lemon juice
  • 3 tbsp. extra virgin olive oil
  • 1 bunch kale, ribs removed, chopped
  • 1/4 small red onion, very thinly sliced
  • 1/3 c. crumbled feta cheese
  • 1/3 c. golden raisins
  • 1/3 c. pine nuts

Directions

  1. On a large rimmed baking sheet, toss cauliflower florets with olive oil and 1/8 teaspoon each of salt and pepper. Roast in 450°F oven for 25 minutes, or until stems are tender.
  2. In large bowl, whisk lemon juice, olive oil and 1/2 teaspoon salt. Toss kale with dressing. Let stand at least 5 minutes.
  3. To kale, add cooked cauliflower, onion, feta cheese, golden raisins and toasted pine nuts. Toss until well combined.

credit: goodhousekeeping

 

Metamorphosis is working out at KW Art of Fitness with Stephanie!

Metamorphosis very time I commit to fabulous fitness with Steph at the KW Art of Fitness studio I get to play, (re)discover, and remember how amazing I am! It comes with great leadership, mutual respect, and remembering to allow room for a generous dollop of fun for sustainability – keeps me coming back. Thanks Stephanie. Metamorphosis is working out at KW Art of Fitness with Stephanie! -Judith L Harrison, MIND MATTERS (Renaissance. Education. Inspiration. Activation)

Winter 2018 Classes: January, 8 – March 23, 2018

Winter classes now ready for sign-up!

Winter 2018 Classes AoF
Winter Classes Starting Monday January 8

  • Winter Classes: Monday January, 8 – Friday March 23, 2018
  • Monday classes (10 weeks)
  • Tuesday – Friday classes (11 weeks)
  • (Classes cancelled Family Day Monday, February 19, 2018)

If you’re a returning client and have already let your instructor know you’re coming back you’re already enrolled.  Otherwise you can enroll here.

Holiday Season Studio Closed
December 25, 2017 – January 7, 2018

Downloadable Printable Schedule
Although you can see the online schedule here, you can also get the full Downloadable and Printable Class Schedule Here

Class Cancellation Policy
Gentle reminder of our 8 hour cancel policy in order to receive class credit, otherwise the class cost will be processed


The Bello Project Holiday Pay it Forward ProjectThe Bello Project
Walking Together: Care and Compassion for Pets of Terminally ill Pet Parents. We are selling 2018 calendars to raise funds, $25 each, all funds go to the charity, when purchasing calendar leave us your mailing address and full name to receive a tax receipt from The Bello Project

Vanilla Fat Bombs Dipped In Chocolate

Ketogenic fat bombs are small snacks or treats that are high in fat and low in carbs (so, literally a fat bomb) that you can eat as a quick breakfast, as a quick mid-afternoon snack, as a pre- or after- workout snack, or as extra fuel during your day.

INGREDIENTS


INSTRUCTIONS

  1. Melt the coconut butter and the coconut milk in a saucepan on very low heat.
  2. Add in all the ingredients except for the dark chocolate into the saucepan.
  3. Mix well. Let the mixture cool in the fridge for 1-2 hours.
  4. Then form small balls from the mixture (approx. 15-20). Place the balls into the fridge to solidify for 2-3 hours.
  5. Melt the dark chocolate (in the microwave or on the stove).
  6. Dip each of the balls into the chocolate, and place the dipped balls onto parchment paper. Place back into the fridge.

 credit:the keto summit

NOTES

Net carbs – approx. 3 g net carbs per fat bomb ball.

NUTRITION

  • Serving Size: 1 fat bomb
  • Calories: 180
  • Sugar: 1 g
  • Fat: 16 g
  • Carbohydrates: 5 g
  • Fiber: 2 g
  • Protein: 3 g

ALMOND FLOUR COCONUT SUGAR COOKIES

Ingredients
Makes about 45 cookies

½ cup / 4 oz / 113 gr butter, softened
¼ cup / 1.8 oz / 52 gr coconut oil, at room temperature
¾ cup / 5.3 oz / 150 gr granulated sweetener (I used coconut sugar)
2 eggs, at room temperature
2 teaspoons vanilla extract
2 ¼ cups almond flour (I used Bob’s Red Mill)
½ cup coconut flour (I used Bob’s Red Mill)
½ teaspoon baking soda
½ teaspoon fine grain salt

In the bowl of a stand mixer fitted with the paddle attachment (or in a large bowl with a wooden spoon), cream the butter, coconut oil, and sugar until lightened and fluffy, about 5 minutes.

Add eggs, one at a time, and vanilla extract and mix until incorporated.
In a separate bowl whisk almond flour, coconut flour, baking soda, and salt.
Add dry ingredients to the wet ingredients, one cup at a time, mixing well after each addition until a dough form.
Form the dough into a ball and wrap in plastic wrap. Refrigerate at least 30 minutes, up to overnight.
Preheat the oven to 350°F (175°C) and place a rack in the middle. Line 2 baking sheets with parchment paper and set aside.
Roll the dough on a flat surface sprinkled with coconut flour until about ¼-inch thick.
Working quickly, cut cookies with cookies cutters and place on the lined baking sheets.
Bake for 14-15 minutes, until lightly golden. When you reach the 10 minutes mark keep an eye on the oven, and make sure they don’t burn.
Let cool on the baking sheet for 2 minutes before transferring — with the help of a spatula — to a cooling rack.
Store in an airtight container up to two weeks.

 

Adapted, just a little, from MeaningfulEats

Easy Butternut Squash Soup

 
This has got to be the easiest butternut squash soup recipe ever. You start with pre-cut squash from the supermarket, then you basically throw everything in a pot, simmer it, purée it and you’re done. It’s still everything you expect a classic butternut squash soup to be: silky, slightly sweet and full of flavor. Just don’t be tempted to omit the heavy cream — it’s the only fat in the whole soup and, without it, the recipe won’t work.
 
 
Servings: 6-8
 
Cook Time: 35 Minutes
Total Time: 50 Minutes

Easy Butternut Squash Soup

 

Ingredients

  • 20-ounce packages (2-1/2 pounds) pre-cut butternut squash (if using fresh squash, you’ll need one large squash or 7-8 cups cubed)
  • 1 red bell pepper, roughly chopped
  • 1 medium yellow onion, roughly chopped
  • 3 cloves garlic, smashed and peeled
  • 7 cups water
  • 1 tablespoon salt
  • 2 tablespoons sugar, plus more if necessary
  • 1/2 cup heavy cream
  • Fresh thyme sprigs, for garnish (optional)

Instructions

  1. Combine all of the ingredients except for the heavy cream in a large soup pot. Bring to a boil, then cover and simmer for 35 minutes.
  2. Using a hand-held immersion blender, purée the soup until silky smooth. (Alternatively, cool the soup slightly, then purée in a blender in batches, making sure to leave the hole in the lid open to allow the steam to escape.) Stir in the heavy cream and bring to a simmer. Taste and adjust seasoning (depending on the sweetness of the vegetables, you may need up to a tablespoon more sugar). Ladle the soup into bowls and garnish with fresh chopped thyme or thyme sprigs, if desired.

By Jennifer Segal

Pumpkin Roll Out Cookies with Beans and Coconut Sugar

Ingredients

  • 1/2 cup – coconut oil
  • 1 can – white beans
  • 1/2 cup – pumpkin, canned
  • 1 cup – coconut sugar
  • 2 large – egg
  • 1/2 teaspoon – vanilla extract
  • 1/2 cup – flour, all-purpose
  • 1 teaspoon – pumpkin pie spice
  • 1 teaspoon – baking powder
  • 1 teaspoon – salt

Directions

  1. Puree white beans in blender.  You’ll need a 1/2 cup of bean puree.
  2. Cream coconut oil, bean puree, pumpkin puree (make your own here) and sugar together until well mixed. Add eggs and mix until well incorporated. Add vanilla. Add dry ingredients and mix just until dough comes together. Place a large tea towel on counter and generously dust with additional flour. Turn dough out of bowl onto tea towel and turn dough over a few times, until it is coated with flour on all sides.
  3. Using a rolling pin, roll dough out until it is uniformly about 1/3″ thick. Cut out cookies using cookie cutters and place on large baking sheet. Bake cookies in a 400 degree oven for 6 min. or until undersides of cookies start to turn golden.

Notes: Melt some chocolate chips and put them in a piping bag to make the faces!

 

   credit: superhealthykids

Fall 2017 Classes: September 11 – December 22, 2017

Fall classes now ready for sign-up!

Fall 2017
Fall Classes Starting Monday September 11

  • Fall Classes: September 11 – December 22, 2017
  • Monday September 11 – December 22, 2017 (15 wks)
  • Monday classes 14 wks
  • (Classes cancelled Thanksgiving Monday October 9, 2017)

If you’re a returning client and have already let your instructor know you’re coming back you’re already enrolled.  Otherwise you can enroll here.

Let Us Know Your Vacation/Away Dates

Please email Stephanie at steffipilates@me.com any of your vacation/away dates this Fall prior to September 5, 2017 in order invoice your season properly. Thank you!


New Classes

Iron Yoga on the Reformer with PJ Wight
Wednesday’s 7:15 p.m

Indoor Cycle & Restorative Yoga with PJ Wight
Wednesday’s 6:15 p.m

45 minute Reformer Class
Tuesday’s  7:30 – 8:15 p.m

60 minute Reformer Class
Thursday’s 6 – 7 p.m


Downloadable Printable Schedule

Although you can see the online schedule here, you can also get the full Downloadable and Printable Class Schedule Here


Upcoming Event
LEARN @ LUNCH: Packing The Perfect Lunch

Wednesday, September 27, 2017
12:00 pm – 1:00 pm
with Angela Nosalik (Registered Holistic Nutritionist)
www.relishcookingstudio.com
Looking for a little lunch box inspiration? Join us today for lunch and a whole lot of learning. Registered Holistic Nutritionist Angela Nosalik from Vibrant Living ..

Lightened Up Raw Pecan Pumpkin Butter

Lightened Up Raw Pecan Pumpkin Butter

Vegan, gluten-free, grain-free, no bake/raw, soy-free
 

This lightened up, ultra-creamy raw nut butter is made with soaked pecans, pureed pumpkin, and a trio of pumpkin pie spices. It takes just 5 minutes to whip up and it’s the perfect compliment to a fresh apple. Also try it on top of hot oatmeal, in a smoothie, or layered with vegan overnight oats.

Yield           Soak time        Prep time
3 cups         3  hours            5  minutes rawpecanbutter
Ingredients:
  • 1 cup raw pecans, soaked
  • 1 cup almond milk
  • 3/4 cup canned pureed pumpkin
  • 2 tablespoons chia seeds
  • 1 tablespoon coconut oil
  • 2 teaspoons pure vanilla extract
  • 1.5 teaspoons cinnamon
  • 1/2 teaspoon ground ginger
  • 1/4 teaspoon ground nutmeg
  • 2-3 tbsp maple syrup or another liquid sweetener, to taste

Directions:

  1. Place pecans in a bowl and cover with water by a couple inches. Let pecans soak for a few hours. Drain and rinse the pecans well and then place in the blender.
  2. Add the rest of the ingredients into the blender and blend on highest speed until the dip is smooth. Add sweetener to taste.
  3. Serve with apple or pear slices. Store leftover dip in an airtight jar or container in the fridge for 1-2 weeks.
 credit:ohsheglows