Personal Trainer Kelowna

Hemp

Hemp

Leigh Carter 

Personal Trainer Kelowna

&

West Kelowna

 

 

Hemp is considered one of the world’s most nutritious plants. Hemp seeds contain all of the essential amino acids making them an ideal source of protein for vegans. The essential fatty acids (both Omega-3s and Omega-6s) are abundant in hemp seeds and magnesium, iron, and potassium are in good supply along with fibre. Some of hemp seed’s supply of antioxidants comes from its vitamin E content. Hemp belongs to the genus Cannibis sativa and has been cultivated for thousands of years as a source of fibre, edible seeds, edible oil, lubricant, and as a fuel.

Hemp plants grow brown popcorn kernel-sized hard seeds. Inside these hard seeds lie soft, white or light green inner kernels. You can’t really derive a lot of nutritional value from the unhulled seeds, so when you see a bag at the store labeled “hemp seeds,” what you’re actually buying is those soft inner kernels, also known as hemp hearts. Hemp hearts can be pressed to make hemp seed oil, leaving behind a byproduct that can be turned into hemp protein powder.

Hemp seeds are being used in many packaged products, usually found in health food stores, including hemp milk, ground hemp flour, hemp oil and hemp ice cream. Try sprinkling hemp seeds over a salad, as a topping on granola, puddings or other desserts. Frequently sold as a superfood, hemp seeds can be added to smoothies both at home and in many cafes and juice bars. Hemp seeds can also be used in baking and cooking though the nutritional content is at its highest in its raw state.

Hemp Seeds are a more digestible protein than meat, whole eggs, cheese, human milk, cows milk, or any other high protein food. They have a better spectrum of available proteins than soybeans–without the soybean anti-nutritional factors. They are an excellent protein product for everyone – mothers, babies, body builders, convalescents, the elderly

Raw hemp provides a broad spectrum of health benefits, including: weight loss, increased and sustained energy, rapid recovery from disease or injury, lowered cholesterol and blood pressure, reduced inflammation, improvement in circulation and immune system as well as natural blood sugar control. Hemp can be eaten by those unable to tolerate nuts, gluten, lactose or sugar; there are no known allergies to hemp foods.

 

 Speedy hemp courgetti noodle salad

 

  • 1 large courgette, spiralized
  • 1/2 cup ripe cherry tomatoes, halved
  • I avocado diced
  • 1 tablespoon hemp oil
  • 1 juice of one lemon
  • 1/2 teaspoon red chilli flakes
  • sea salt to taste
  • 2 tablespoon hemp seeds, toasted or plain
Combine all ingredients in a bowl, and toss to coat courgetti noodles.

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Vegan Veggie Balls

Vegan Veggie Balls

Leigh Carter

Personal Trainer Kelowna

&

West Kelowna

 

How much time do you spend in the kitchen ? well if your spending 5 hours a week training hard, smashing those burpees, pushups, squats, sprints and don’t forget the dreaded rowing machine! you should be putting equal effort into the food that feeds all this exercise. Here is a very good recipe for when you have a little extra time on your hands to make a special healthy weekend meal.

Ingredients

  • 400g cherry tomatoes on the vine
  • 3 garlic cloves (no need to peel)
  • olive oil
  • sea salt
  • 4 tbsp coconut oil
  • 4 large courgettes
  • Bunch basil, leaves only
  • 1 tbsp fennel seeds
  • 1 x 400g tin butter beans, drained
  • 300g sweet potatoes
  • 300g carrots
  • 300g parsnips
  • 75g gram (chickpea) flour, plus extra for rolling
  • 1 tsp smoked sweet paprika

Directions

  1. Preheat the oven to 180°C.
  2. To make the sauce, put the tomatoes on a baking tray with the garlic cloves; drizzle with olive oil, sprinkle with sea salt and toss to mix and roast for 20 minutes.
  3. To make the veggie balls, dry-toast the fennel seeds in a frying pan for 1-2 minutes or until they smell fragrant, then grind them using a pestle and mortar or in a spice grinder, then tip into a bowl. Add the butter beans and mash them with a fork. Peel and grate the sweet potato, carrot and parsnip and add those along with the flour, sweet paprika and some seasoning; mix thoroughly.
  4. With floury hands divide the mixture into12 equal-sized balls. Heat the coconut oil in a frying pan and brown the balls, transferring them to a baking tray as they are ready. By this time your tomatoes should be ready so remove them from oven and then roast the veggie balls in the oven for 20 minutes.
  5. Discard the vines and put the tomatoes in a liquidiser along with any caramelised bits from the baking tray. Squeeze the garlic cloves from their skins and add those along with half of the basil; blend to a sauce.
  6. Meanwhile use a spiralizer to turn the courgettes into noodles or a flat-bladed peeler to make ribbons; blanch in salted boiling water for 1 minute, then drain.
  7. To serve divide the ‘courgetti’ between four shallow bowls, place 3 veggie balls on each and pour over some of the sauce. Finish with a drizzle of olive oil and scatter with rest of the basil, shredded.

 

The veggie balls and the sauce can be made ahead of time and stored in fridge and then becomes a speedy, very healthy, vegan meal.

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Chicken burgers

Chicken burgers

Leigh Carter 

Personal Trainer Kelowna

West Kelowna

So here are my chicken burgers, I can pretty much say that these have got me through a lot of diets. They are super easy to make, filling and amazingly nutritious and best of all totally low in calories. I can put these together and onto my plate in under 20 minutes and they will feed us for a few days. It might sound boring eating the same thing most of the time but they do the job and don’t take up any of my time. After we cook them they get put in the fridge and reheated when needed.

Personal Trainer West Kelowna

Right so above is the ingredients

 

  • 3 chicken breasts fat cut off
  • pile of semi cooked broccoli and green beans
  • 1 onion and 3 garlic cloves chopped up in the food processor and lightly sauteed
  • 2 eggs
  • Mr dash seasoning (no salt)

 

Pop this all into the food processor and mix for about 20 seconds

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Once this is done Lightly oil a pan and scoop the mixture into it and form your patties in the pan

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Fry these until cooked through and brown on each side

Serve with salad or more veggies or just eat them on there own today we had them with roasted squash

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So thats it !!! yes that simple and that quick and a complete meal

 

Contact Leigh Carter Personal Training West Kelowna & Kelowna today for your free consultation

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Personal Training Kelowna

Buckwheat

Buckwheat

Leigh Carter

Personal Trainer West Kelowna

&

Kelowna

 

Buckwheat is totally unrelated to wheat and is a gluten-free superfood that is inexpensive to buy and versatile to use! It is perfect for making porridge, granola, risotto or salads and the flour form is great to use for baking. Though it is usually thought of as a grain, buckwheat is actually the seed of a broadleaf plant related to rhubarb. While it is not a true grain, it is used like one in cooking, and it surpasses rice, wheat and corn on almost every measure of healthfulness including the fact that it ranks low on the glycemic scale.

Buckwheat has more protein than rice, wheat, millet or corn and is high in the essential amino acids lysine and arginine, in which major cereal crops are deficient. Its unique amino acid profile gives buckwheat the power to boost the protein value of beans and cereal grains eaten the same day. Yet, buckwheat contains no gluten—the source of protein in true grains—and is therefore safe for people with gluten allergy or celiac disease.

Buckwheat is sensitive to most chemicals so you can usually guarantee that very little tampering has been done in the growing process, and it is iron rich and also filled with many vitamins and minerals that will help to keep you healthy.

Buckwheat has been cultivated for at least 1,000 years in China, Korea and Japan, where it is often enjoyed in the form of buckwheat “soba” noodles—a form that’s become increasingly popular in the West as a healthy substitute for wheat pasta.

 

Buckwheat Burgers

 

  • 1 tsp olive oil
  • 115g buckwheat
  • 115g onion diced
  • 225g mushrooms, chopped
  • 140ml red wine
  • 140ml vegetable stock
  • 115g walnuts
  • 225g spinach
  • 1 tsp fresh rosemary, chopped
  • 1 tsp fresh sage, chopped
  • 1 tbsp soya flour mixed with 2 tbsp water (acts as a binding agent)
  • Salt and black pepper

 

  1. Preheat oven to 190°C
  2. Heat oil in a frying pan and sauté the buckwheat for 2 to 3 minutes, stirring constantly to prevent sticking and burning. Then add onions and mushrooms and cook for a few more minutes, then pour in the wine and stock and bring to a boil.
  3. Reduce heat and simmer for 20 minutes, adding more stock if necessary. Chop the walnuts finely.   Wash and cook spinach in just the water left on the leaves for 6 minutes. Drain off any excess liquid from spinach and chop thoroughly.
  4. When buckwheat is cooked, remove pan from heat and let cool slightly. Stir in walnuts and spinach and mix in the herbs and mix well. Add soya flour mixture and mix in well, seasoning to taste. If baking, divide mixture into 6 burgers, grease a baking tray and place burgers on it carefully. Bake for 15-20 minutes or until the tops are dark brown. Turn over carefully and repeat.
  5. Alternatively, use oil spray and fry gently in a non-stick frying pan for a minute or two each side.

 

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Personal Trainer Kelowna

Quinoa

Quinoa

Leigh Carter

Personal Trainer West Kelowna

&

Kelowna

 

What is quinoa, pronounced keenwah!

It’s a grain-like crop grown primarily for its edible seeds, closely related to spinach and beets.

The grains range in colour from white, to red and black. Unlike wheat and rice, it is high in lysine.

It’s also a good source of fibre, phosphorous, magnesium, and iron.

Like oats, it contains a balanced set of essential amino acids, so it’s a complete protein, and

compared to other grains, it has a very high protein content (12-18%). As it is gluten free considered to be easily digestible and suitable for those with Coeliac disease.

Quinoa originated in the Andean region of South America, where humans were farming & eating it 3000 to 4000 years ago (though there is archaeological evidence of its pastoral herding some 5200 to 7000 years ago!). The Incas felt that the crop was sacred and referred to it as “mother of all grains”.

Quinoa should always be rinsed thoroughly until water runs clear. Then cooked 1 part quinoa to 2 parts water. When water boils cover and simmer for about 15 minutes. You can cook it in stock to add flavour for savoury dishes.

Once cooked, quinoa has a mild nutty flavor and fluffy texture, similar to couscous

It can replace couscous or rice in most recipes – so it’s a great for things like stuffed peppers, stuffed squash or pilafs. It is good served cold in salad with veggies and a light dressing. It could also replace your oatmeal at breakfast, quinoa flakes are available which could be used in breakfast porridge or to boost the content of baked goods. Quinoa flour is also available for baking.

Quick chickpea and quinoa curry 

  • 1 cup quinoa, rinsed until water is clear then drained
  • 1 400ml can coconut milk
  • 1 400ml can chopped tomatoes
  • 1 400ml can chickpeas
  • 3 tbsp curry powder (curry powders vary in heat, use less if in doubt)
  • 2 tbsp tomato paste
  • 2 tbsp coconut oil
  • 1 large onion, chopped
  • 1 clove garlic, crushed
  • 1 carrot, diced
  • 2 large handfuls of chopped spinach or kale
  • ½ tsp crushed red chilli pepper
  • cilantro to garnish

 

 

  1. In a medium saucepan, mix quinoa, coconut milk, tomatoes (with juice), curry powder and tomato paste, and bring to boil. Lower heat to lowest setting, cover saucepan and simmer until quinoa is ready, about 15 minutes.
  2.  Whilst quinoa is cooking, in a frying pan, heat oil over medium heat and stir-fry the garlic and onion until translucent. Add the carrot and saute for a couple minutes, then add the chickpeas and cook for further couple of minutes.
  3.  Add the spinach/kale and cook until wilted, about a minute.
  4.  Mix the veggies with the quinoa, season with salt, pepper and crushed red chili pepper, and garnish with cilantro before serving.
  5. Serves 4 and is a quick high protein vegan meal.

 

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