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Eight reasons, one exercise …

Co-ordination – Breath Control – Concentration – Balance – Posture – Strength – Function – Alignment

This is one of the amazing exercises that can be done on the Reformer/Tower.  Great form Tim, and I can see your breathing is right on cue!

Check out more on what Tim does for his nutritional health. The blog offers some great nutritional information focusing especially on anti-inflammatory eating and recipes.

"You do the work, we'll breath with you!" Tim, your larger then life laugh is always a delight. Check out some fantastic information on anti-inflammatory eating at (just click on the picture)

“You do the work, we’ll breathe with you!”

Energy Bites

The recipe below is from our awesome client, Elaine. Have a favourite recipe that you think we need to know about? Feel free to send it our way, we’d love to give it a try.


  • 1-1/2 cups rolled oats
  • 1/4 cup chopped walnuts
  • 2 tablespoons ground flax seed
  • 1/2 cup almond butter
  • 1/4 cup honey
  • 1/2 teaspoon of vanilla extract
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon ground ginger
  • 1/2 cup shredded carrots
  • 1/4 cup chocolate chips


  1. Mix all the ingredients until well blended.
  2. Scoop out about a tablespoon of the mixture and roll into balls with your hands. Place the balls on a cookie sheet and chill for about an hour.
  3. Serve chilled or at room temperature. Keep any leftovers in the refrigerator.

(Recipe adapted from

“I’ve made lots of variations of this recipe – different nuts, nut butters, raisins, dried cranberries, add a mashed banana and extra oats, melt the chocolate, etc., etc., etc.!  Enjoy!”

energy bites

Homemade Salad Dressings


1 cup soaked raw cashews
Note: Soak 1 cup of cashews in 3 cups of water for two hours

¾ cup water
2 tablespoons fresh lemon juice
½ teaspoon garlic powder
½ teaspoon onion powder
¼ teaspoon salt
1 tablespoon minced fresh basil or 1 teaspoon dried
1 tablespoon minced fresh dill weed or 1 teaspoon dried

Place all ingredients in blender, except basil and dill and blend until smooth. Then, add the basil and dill and pulse briefly. Store in a sealed container in fridge for up to 5 days.

Creamy Cucumber:

1 small cucumber, peeled, seeded and chopped (about 1 cup)
¼ cup extra virgin olive oil
1 ½ tablespoons fresh lemon juice
¼ teaspoon salt
¼ teaspoon crushed garlic (1/2 clove)
Dash of cayenne (optional)
1 ½ teaspoons minced fresh dill weed or basil or ½ teaspoon dried
1 teaspoon minced red or yellow onion

Place all ingredients in blender, except dill and onion, and blend until smooth. Then add the dill and onion and blend briefly. Store in a glass container in the fridge for up to three days.


Granola Greatness


3 cups rolled oats
1 cup oat bran
¼ cup sesame seeds
¼ cup flaxseed
½ cup sunflower or pumpkin seed
1 cup chopped walnuts
½ cup apple juice concentrate
¼ cup extra virgin olive oil
1 tsp vanilla
1 tsp ground cinnamon

2 cups raisins
½ cup flaked unsweetened coconut

Preheat oven to 350 F and lightly oil two cookie sheets. Mix oats, oat bran, seeds and nuts in a large bowl. Combine the able juice, oil, vanilla and cinnamon in a small bowl. Add the wet ingredients to dry ingredients and stir until everything is coated.

Spread mixture evenly on the cookie sheets. Bake 18-20 minutes or until golden brown. Stir after 10 minutes.

Remove from oven, and add the raisins and coconut. Cool and then store in an airtight container in the fridge.

Serve with yogurt, almond milk, rice milk, etc.


Raspberry & Oatmeal

  • 1 ½ tablespoons oatmeal
  • 1 cup raspberries
  • 1 teaspoon raw unpasteurized honey
  • 3 tablespoons plain yogurt



  • 1 cup firm tofu
  • 1 ¾ cup strawberries
  • 3 tablespoons pumpkin or sunflower seeds
  • 2 tablespoons raw unpasteurized honey
  • Juice of 2 large oranges
  • Juice of 1 lemon


Banana Boost

  • ½ pineapple
  • 4 medjool dates, pitted
  • 1 small banana
  • Juice of 1 lemon
  • 1 ¼ cups of almond milk



  • 2 small apples
  • 5 pitted prunes
  • Juice of 1 orange
  • ¼ cup almond or rice milk
  • Ice cubes

Quick and Healthy Breakfast Option

OatmealCooking steel-cut oats for breakfast the night before is a good healthy food option for breakfast as well as a morning time-saver. Tested and approved by the kitchen of Deanna Underwood! 🙂

What You Need

1 teaspoon butter or olive oil
1 cup steel-cut oats
3 cups water
3-fingered pinch salt
1 cup milk (optional)

2-quart saucepan


1. Start this the night before you want to have steel-cut oatmeal. Measure out your oats. This quantity will make about 4 servings.

2. Heat about 1 teaspoon butter or olive oil in a 2-quart saucepan set over medium heat. Add the oats and fry them for about 3 minutes, or until they start smelling toasty.

3. Pour in the water and add the salt. Stir.

4. Bring to a rolling boil.

5. Turn off the heat and cover the pan. Leave it on the stove, and go to bed!

6. The next morning, uncover the pan and bring the oatmeal back up to a simmer. If you would like thinner and creamier oatmeal, stir in a cup of milk before reheating.

PS You can also do them in a low temperature slow cooker!

via the kitchn

One of my favorite stir fry recipees

8 oz uncooked whole wheat rotini pasta (about 3 cups)


  • 1/2 cup of orange juice
  • 1/3 cup hoisin sauce
  • 2 tbsp reduced-sodium soy sauce
  • 1 1/2 tbsp cornstarch
  • 1 tbsp each grated gingerroot and toasted sesame oil
  • 1 tsp minced garlic
  • 1/4 tsp crushed red pepper flake

4 large boneless, skinless chicken breasts, cut into strip or  cubes
2 cups of broccoli florets
2 cups halved medium-sized mushrooms
1 large red bell pepper, cut into strips
1/2 cup frozen green peas
1/3 cup coarsely chopped green onions
10 fresh basil leaves, coarsely chopped

Cook pasta, drain and rinse. Set aside

Whisk together all sauce ingredients in a medium bowl. Set aside

Spray a large, non-stick wok with cooking spray and place over high heat. Add chicken and cook stir often, until chicken is lightly browned on the outside but still poink in the center. Add broccoli, mushrooms, and red pepper. Cook and stir until vegetables are tender-crisp, about 6 minutes. Add 1/4 cup water to prevent sticking, if necesary. Add peas and onions. Cook 1 more minute. Add sauce and basil. Continue cooking until sauce is bubbly and has thickened, about 1 minute. Add rotini and cook 1 more minute.

This is great left over lunch option as well as a easy dinner option …

Recipe from “Eat Shrink & Be Merry” Janet and Greta Podleski 2005

Other fantastic recipe in their other books: Looneyspoons and Crazy Plates

Keeping chicken from becoming ho-humm…



By Brenda McKinney
Serves 4
Hands-on time 10 minutes
Total time 40 minutes
• Olive oil cooking spray
• 2 tbsp low-sodium soy sauce
• 1 tbsp lime juice
• 1 tbsp raw honey
• 2 tbsp freshly ginger, grated
• 2 cloves garlic, minced
• 1/4 tsp hot pepper sauce
• 4 4-oz boneless, skinless chicken breasts
1. Preheat oven to 350°F. Coat a baking sheet with a thin layer of cooking spray.
2. In a small bowl, whisk together next six ingredients, creating a marinade.
3. Place chicken into prepared baking sheet and brush with marinade. Bake chicken for about 30 minutes
or until no longer pink in center.
4. Serve chicken on a bed of brown jasmine rice and your favorite steamed vegetables.
NUTRIENTS per serving:
TOTAL FAT: 1.5 g
SAT. FAT: 0.5 g
CARBS: 6 g
FIBER: 0.5 g
SODIUM: 376 mg

BBQ or Bake Chicken Diavolo

Chicken Diavolo (Italian: “devil”) There are different variation of this recipe however this version was adapted and given to me from a good friend in Montreal 🙂

2 lbs – Chicken Breast

1/4 cup – Cider Vinegar

2 Tbsp – Paprika

1 Tbsp EACH – Cayenne Pepper and Granulated Garlic

1 Tbsp – Coarse Salt

1 Tbsp – Cracked Pepper

2 Tsp – Chile Powder

1 Tsp – Red Pepper Flakes

1 Tsp – Hot-Pepper Sauce

Combine the vinegar, paprika, cayenne, granulated garlic, salt, pepper, Chile powder, red pepper flakes, and hot-pepper sauce in a bowl. The spice level can be increased or decreased by adjusting the amount of red pepper flakes you add into the recipe

Add 1/2 a cup of water and whisk until the salt and granulated garlic dissolve.

Place the chicken Breast in a baking dish, pour the sauce over the top and turn to coat well.

Cover and marinate in the fridge for at least one hour or up to 4 hours.

Bake in the oven or BBQ until fully cooked.

I used the the leftovers of this recipe for a chicken, spinach and feta thin crust pizza. Other easy options for leftovers could be a chicken wrap or tossed onto a fresh salad ….

Enjoy ….