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Marlie C.

Easiest Zoodles and Meat Sauce

For someone who is always hungry, loves to eat food out of giant bowls and goes for massive portions – zoodles are your best friend. The carb-friendly version of noodles is so so so easy to make and the meat sauce is even easier.

Okay fine I may have cheated a little by using a jar of sauce but I really liked the Rao’s brand as the sugar content is low and the ingredients are on point. I just simply dressed it up with some meat, onions and mushrooms. For the zucchini noodles, my preference is using a hand spiralizer like this as it is so easy to clean. I used to own one of those massive spiralizers with all the different blade settings and probably only used it once because it was very difficult to clean  – ain’t nobody got time for that.

If zoodles aren’t your thing, this sauce goes great with anything – give it a try!

Easiest Zoodles and Meat Sauce
Serves 6
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Prep Time
10 min
Cook Time
20 min
Total Time
30 min
Prep Time
10 min
Cook Time
20 min
Total Time
30 min
Ingredients
  1. 3 medium zucchinis
  2. 1 lb extra lean ground turkey
  3. 2 cups white mushroom slices
  4. 1 small white onion
  5. 1 jar tomato sauce of choice (I prefer Rao's)
  6. 1 tbsp olive oil
  7. salt and pepper to taste
Instructions
  1. Hand-spiralize zucchinis and set aside.
  2. In saucepan heat olive oil.
  3. Add in onion. Once onion is soft add in mushrooms.
  4. Once mushrooms soften add in meat and cook until brown.
  5. When meat is browned, pour jar of tomato sauce into pan and bring to simmer.
  6. Simmer for 15 minutes stirring occasionally.
  7. Serve over zoodles and enjoy!
Kale & Krunches http://kaleandkrunches.com/

Add a Little Bounce to Your Workout

When it comes to working out, I am always looking for motivation in different people, places and things to keep my routines both challenging and exciting. If I look hard enough,I might just find that inspiration in an athlete, a pretty new sports bra or even my post-workout snack.

 Lately my equipment of choice in the gym has been a weighted medicine ball, as many of my clients can attest to. I love how versatile and deceivingly challenging it can be for both cardio and strength training. A simple throw and toss with extra weight is enough to get your heart rate up and the ever-popular ball slam is a fun way to workout our arms and shoulders. While I’ve been loving the med ball for my workouts, I’ve equally been favouring energy balls as a post workout snack. They are so easy to make on your own, or, if you are always on the go and strapped for time like me, Bounce Foods makes a seriously delicious energy ball. As a personal trainer, I pretty much live in my car so any type of snack that is easy to carry around, mess-free and can be consumed in one bite (okay that’s a little aggressive…more like 2-3 bites) gets an A+ from me. And if the ingredients are on point, you really have a winner. I love that Bounce Balls not only taste great but are filled with good fats, fibre and protein so they help repair my muscles post-workout and also leave me full for long enough. My favourite flavour by far is Cacao Mint – it’s like a delicious dessert that also falls under my rule of thumb: more protein than sugar. Now that I have you craving energy balls, try adding a little Bounce to your workout. One of the things I love about medicine ball workouts is that if you don’t have access to a med ball or gym, most exercises can be repeated outside the studio with pretty much any type of ball. So whether you’re hitting the gym or taking it outside, pack your Bounce Ball and try these 4 moves:

1. Lunges

Step forward into a lunge and twist towards the front leg. Alternate sides and repeat. 2. Squat Press

Staying deep in your squat, press the ball away from the midline until your arms are straight and bring it back in. Repeat while staying low in your squat. 3.  Russian Twists

Sitting down in a V shape with feet elevated twist the ball from one side of the body to the other. Repeat. 4. Plank Rolls

Holding your body in high plank position, roll the ball from one hand to the other, transferring your weight. Repeat.

 

All photos shot by: Arthur Mola

Pumpkin Spice Smoothie Bowl

Is there anything more basic than posting a #PSL smoothie on Thanksgiving? Probably not. But that doesn’t mean this recipe isn’t delicious and worth sharing. 

After all, the pumpkin spice craving in October is real. But so is the insane amount of sugar in those coffee shop drinks. That’s why I’ve come up with a pumpkin spice latte inspired smoothie jam-packed with protein that is both festive and filling!

Whether you’re decorating a bowl for breakfast or taking it ‘to go,’ the ingredients are so simple and the smoothie is super easy to make that I promise you will have this on rotation all season along.

Pumpkin Spice Smoothie Bowl
Serves 1
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Prep Time
2 min
Cook Time
1 min
Total Time
3 min
Prep Time
2 min
Cook Time
1 min
Total Time
3 min
For smoothie
  1. 1 frozen banana
  2. 1 cup frozen butternut squash
  3. 1/4 tsp vanilla
  4. 1/2 tsp pumpkin spice
  5. 1 scoop vanilla protein powder of choice
  6. 1 cup unsweetened almond milk
For topping
  1. granola
  2. pumpkin seeds
  3. goji berries
Instructions
  1. Combine all ingredients in high-speed blender and combine until desired consistency. Top with fresh granola, pumpkin seeds + goji berries.
Kale & Krunches http://kaleandkrunches.com/