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katarina@barrebodystudio.com

Barre Menu: Green Smoothie Bowl

BarreMenu - Green Smoothie Bowl

Put a twist on your typical breakfast smoothie by eating it out of a bowl topped with extra goodness!
Just blend up your favorite smoothie ingredients and top with a mix of fresh fruit, nuts, seeds or granola.

The topping combinations are endless! This is the perfect breakfast to keep you feeling cool and
refreshed on those hot summer days.

 
Ingredients 
2-3 kale leaves
½ cup green grapes
½ avocado
½ banana
1-2 cups ice cubes
¼- ½ cup almond milk (substitute any milk)

Toppings:
Remaining ½ banana sliced
Raspberries
Blueberries
1 Tbsp. chia seeds
1 Tbsp. pumpkin seeds

Addition optional topping
Chopped nuts
Hemp seeds
Granola
Sunflower seeds
Hemp seeds
Dried coconut

Recipe provided by Food.Fitness.Function

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Barre Body Studio - Edmonton

Barre Menu: Energy Bars

This is one of our favourite grab and go snacks when we are running out the door on the way to barre! We found this gem @ Paleo Grubs, you can find the original link to this recipe and others by clicking here! Store bought energy bars can certainly get pricey, so why not try to make your own! The best thing about this recipe is that they are super easy to make and the perfect healthy option for that sweet tooth of yours. These bars are gluten free and can be made vegan by substituting the chocolate chips for raw cacao nibs. YUM!
 
Ingredients
  1. 1 cup almonds
  2. 1 cup dried cranberries
  3. 1 cup pitted dates
  4. 1 tbsp unsweetened coconut flakes
  5. 1/4 cup mini dark chocolate chips
Instructions
  1. Combine all of the ingredients in a blender or food processor. Pulse a few times to break everything up. Then blend continuously until the ingredients have broken down and start to clump together into a ball.
  2. Using a spatula to scrape down the sides, turn out the mixture onto a piece of wax paper or plastic wrap. Press into an even square and chill, wrapped, for at least an hour. Cut into desired size of bars, wrapping each bar in plastic wrap to store in the fridge.
Enjoy! Barre Body Studio - Edmonton

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megan@barrebodystudio.com

Barre Menu: Chicken Fajita Lettuce Wraps

You all know how the saying goes, "it's the best thing since sliced bread." I think that we can all agree that while bread, pasta and all things carbs are delicious, we tend to incorporate too many bread products into our diet each day. We may start our day with toast, have a sandwich for lunch and then have a side of garlic bread for dinner, not to mention the carb heavy snacks. Try skipping the “bread” for one meal by substituting a healthy alternative like crunchy lettuce. We promise you won’t be missing the wrap for this recipe.

Chicken Fajita Lettuce Wrap
Serves 1

  • 4 oz. chicken breast
  • 1 tsp olive oil
  • ¼ onion, chopped  
  • ½ pepper, sliced
  • 4 mushrooms, sliced
  • 1 head lettuce (butter, romaine, iceberg)
  • 1 clove garlic, minced
  • ½ tsp paprika
  • ¼ tsp cayenne pepper
  • ¼ tsp cumin
  • ½ tsp chili powder
  • Pinch of sea salt
  • 2 Tbsp. water


Optional Toppings: hot sauce, avocado, salsa

Heat ½ tbsp. olive oil in each of two non-stick pans over medium heat. Place the chicken in one pan and cover with a lid. Cook chicken, flipping occasionally until juices run clear, 8-12 minutes. Remove chicken from pan and slice in pieces. Once chicken is cooking place onions, peppers and mushrooms in second pan and sauté for 6-9 minutes. Add cooked chicken to vegetable mixture and season with paprika, garlic, cayenne, cumin, chili powder and sea salt. Pour water into pan and mix thoroughly. Continue heating until most of the water has evaporated. Serve atop lettuce and enjoy.


Tags:
marlo@barrebodystudio.com

Barre Menu - DIY Smoothie

The New Year has started and it’s time to start fresh. There is no better way to start each day then a healthy breakfast. Skip the drive through Starbucks and plan an extra 5 minutes for a super easy healthy smoothie. You would spend more time in line for your morning snack then making a healthier alternative at home.

Don’t know where to start for a healthy smoothie? Just follow these 5 simple steps for a perfect concoction.

 Step 1: Choose ½ - 1 cup unsweetened liquid

  • Coconut water
  • Almond milk
  • Water
  • Coconut milk
  • Hemp mi
  • Chilled green tea

Step 2: Choose 1 BIG handful of a leafy green

  • Spinach
  • Kale
  • Beet greens
  • Swiss chard
  • Romaine lettuce
  • Parsley

Step 3: Choose 1-3 fresh or frozen fruits

  • Berries
  • Banana
  • Melons
  • Oranges
  • Mango
  • Pineapple
  • Apples
  • Peaches

Step 4: Add some protein

  • Hemp seeds
  • Chia seeds
  • Plant based protein powder
  • Nut butters
  • Soaked nuts

Step 5: Add something extra (optional)

  • Avocado
  • Flaxseeds
  • Spirulina
  • Cinnamon
  • Ginger
  • Lemon juice
  • Maca powder

  Here is one of my favorite smoothie recipes!
Peanut Butter Banana Smoothie

  • 1 banana
  • 2 Tbsp. peanut butter
  • 1 cup spinach
  • 1 cup almond milk
  • 2 Tbsp. hemp seeds
  • ½ cup ice

  Place all ingredients in blender and blend until smooth
*for nut free alternative use sunflower seed butter
Recipe provided by food.fitness.function

Interested in learning about ways to improve your eating this New Year? Sign up for the New Year ~ New You FOOD Challenge going on now! You will clean up your eating with 3 simple steps and recive weekly emails with healthy recipes, and extra healthy info to keep you on track! Sign up online for only $25

Please email elissa@foodfitnessfunction.com with questions


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megan@barrebodystudio.com

Barre Menu: OMeGGnog Cookies

Christmas is the time to eat, drink, be merry ... and maybe throw in a few barre classes! ;) You may need an extra barre class after you try these delicious cookies but trust, they are worth it. One of our own barre family introduced us to these wonderful eggnog cookies after a family dinner. We all had to try them and then proceeded to hide them from the rest of the family (they are that good, we didn’t want to share). So we thought we would share the yummy recipe from Cooking Classy with the rest of our barre family! Enjoy!  

Ingredients

  • 2 1/4 cups all-purpose flour
  • 2 tsp baking powder
  • 1/2 tsp salt
  • 1/2 tsp ground nutmeg, plus more for topping
  • 1/2 tsp ground cinnamon
  • 3/4 cup unsalted butter, at room temperature
  • 1/2 cup granulated sugar
  • 1/2 cup packed light-brown sugar
  • 2 large egg yolks
  • 1 tsp vanilla extract
  • 1/2 tsp rum extract
  • 1/2 cup eggnog

Frosting

  • 1/2 cup butter, at room temperature (I used 1/4 cup salted and 1/4 cup unsalted butter)
  • 3 - 5 Tbsp eggnog
  • 1/2 tsp rum extract
  • 3 cups powdered sugar

Directions
Preheat oven to 350 degrees. In a mixing bowl, whisk together flour, baking powder, salt, nutmeg and cinnamon for 30 seconds, set aside. In the bowl of an electric stand mixer fitted with the paddle attachment, whip together butter, granulated sugar and brown sugar until pale and fluffy. Mix in egg yolks one at a time, blending just until combined after each addition. Mix in vanilla extract, rum extract and egg nog. With mixer set on low speed, slowly add in dry ingredients and mix just until combined. Scoop dough out by the heaping tablespoonfuls and drop onto Silpat or parchment paper lined baking sheets, spacing cookies 2-inches apart. Bake in preheated oven 11 - 13 minutes. Allow to rest on baking sheet several minutes before transferring to a wire rack to cool. Cool completely then frost with Eggnog Frosting and sprinkle tops lightly with nutmeg.

For the Eggnog Frosting:
In the bowl of an electric stand mixer fitted with the paddle attachment, whip butter until very pale and fluffy. Add in rum extract and 3 Tbsp eggnog and mix in powdered sugar. Add additional eggnog to reach desired consistency.  

Follow this link to see the original and other delicious recipes from Cooking Classy: http://www.cookingclassy.com/2013/11/melt-mouth-eggnog-cookies/


Tags:
megan@barrebodystudio.com

Barre Menu: Lentil Soup

Old man winter has started to blow. It’s time to wrap ourselves up and stay cozy while the snow falls. Keep yourself warm this winter with delicious and easy homemade soups. This simple meal will leave you feeling warm, cozy and satisfied! Just mix your favorite vegetables with some vegetable broth, add some lentils for protein and season away. Make as little or as much as you want. Soup is great to freeze for another cold day later in the season. Here is one of my favorite simple soups to try; Enjoy!  

Hot Lentil Soup with Spinach and Tomatoes
2 Servings

  • ¼ onion, diced
  • 1 large carrot, diced
  • 1 clove garlic, minced
  • Handful of spinach, chopped
  • 2 cup vegetable broth
  • ½ cup brown or green lentils dried or canned (drained and rinsed)
  • 2 tomato, diced
  • 1 tsp olive oil
  • 1 tsp red wine vinegar
  • ¼ tsp oregano
  • ¼ tsp basil
  • Pinch of thyme
  • Salt and pepper to taste  

In medium pot heat 1 tsp olive oil over medium heat. Toss onions, garlic and carrots into pot and cook for 5- 8 minutes. Add in spinach and cook until wilted. Add broth, tomatoes, lentils, vinegar and spices. Stir to combine and bring to boil over medium heat. Turn heat to medium low and simmer for 15- 30 minutes until lentils are cooked but not mushy. If using canned lentils the cook time will be closer to 15 minutes. If using dried lentils the cook time will be 30 minutes.  

Recipes provided by Food. Fitness. Function
Elissa Jamieson BSc Nut & Food Sc, PTS, CHC


Tags:
megan@barrebodystudio.com

Barre Menu: 5 Healthy Snacks for the Challenge

The November challenge has begun! We know that 20 classes in 30 days is a big commitment, so we want to help you succeed! This week on the blog we are giving you some easy, simple snack ideas to help fuel your body during this challenge. Preparing healthy meals and snacks can feel like a lot of work, so all of these yummy, simple snacks take very little time to prepare. Who knows.. maybe with all that time that you're saving on food prep, you can push for the 25 classes! ;)

Trail Mix:

Mix together any combination of unsalted nuts, seeds and dried fruit

½ cup cashews

½ cup almonds

½ cup pumpkin seeds

½ cup raisons

 

Mayo-Free Tuna on Rice Crackers:

Drain half tin of tuna (in water) and mix together with 2 Tbsp of hummus. Spread this mixture on 2 rice crackers  

Fruit & Nut Butter:

Slice apple and serve with 2 Tbsp almond butter. Or try switching it up and slice ½ red pepper with nut butter

   

Energy Balls: ½ cup almond butter (can use natural peanut butter as well) ½ cup rolled oats ½ cup craisins (or any dried fruit) ¼ cup chia seeds 2 tablespoon hemp seeds 1 tablespoon honey Mix all ingredients together thoroughly in a bowl and refrigerate for a couple hours. Using a serving spoon, scoop bite-sized portions of the mixture and, using your hands, roll them into balls. Keep energy ball in refrigerator until you eat.

 

 

Spicy Baked Chickpeas:

1 (398 mL) can chickpeas, drained and rinsed

1 Tbsp. olive oil

½ teaspoon ground cumin

½ teaspoon chili powder

¼ teaspoon cayenne pepper

¼ teaspoon sea salt

Heat oven to 400 degree F. Place rinsed chickpeas on baking sheet and pat dry with paper towel removing moisture. Transfer chickpeas to medium bowl and toss with olive oil and spices until evenly coated. Spread chickpeas back on rimmed baking sheet and bake until crisp, about 30-40 minutes

 

Recipes provided by Food. Fitness. Function Elissa Jamieson BSc Nut & Food Sc, PTS, CHC


Tags:
megan@barrebodystudio.com

Barre Menu: Greek Salad

Not sure what to make for lunch this week? Try this protein infused greek salad. The chickpeas will give you the extra energy needed to get you through those long work day (and then make it to the barre after ;) ) and the sunflower seeds add a nice satisfying crunch. Make a big batch of this salad to last you the entire week, just leave the dressing on the side.  

Greek Salad with Spinach and Chickpeas    
1 serving

  • 2 cups spinach
  • ¼ cucumber, quartered
  • 5 cherry tomatoes, halved
  • ½ pepper, chopped
  • ¼ red onion, chopped
  • ½ cup chickpeas, drained and rinsed
  • ¼ cup olives (optional)

Dressing

  • 2 Tbsp. olive oil
  • 1 Tbsp. sunflower seeds
  • 1 Tbsp. red wine vinegar
  • ½ tsp oregano
  • Salt and pepper to taste

 

Combine all salad ingredients in large bowl. In small bowl whisk together dressing ingredients and pour over salad.  

Recipe provided by: food.fitness.function
Elissa Jamieson BSc Nut & Food Sc,  CHC


Tags:
megan@barrebodystudio.com

Barre Menu: Thanksgiving Sweet Potatoes

Thanksgiving is right around the corner! Have you started planning your Thanksgiving feast? Here are two delicious (plus healthy… score!) sweet potato recipes that would be the perfect addition to your Thanksgiving dinner this year. Pair these side dishes with the turkey and it’s sure to be a hit with the whole fam. Change up the usually potato dishes this year and try something new! Just remember barrestars… the healthier the side dish the more pumpkin pie … this is what we call balance. ;)

 

Whipped Yams

Serves 6

2 medium sized yam, chopped (skin on)

2-3 tablespoon coconut oil

Sea salt to taste 

Scrub and wash yams; chop into medium size pieces. Place yams in a pot and cover with water. Bring to boil on high heat, once boiling reduce heat to low and simmer for 15 minutes until soft not mushy. Remove yams from water; add coconut oil and salt and mash yams with a fork or potato masher. For a smoother texture, peel yams before you boil.    

 Root Vegetable Medley

Serves 6

 1 medium sweet potato, chopped

1 medium potato, chopped

1 medium beet, chopped

2 large carrots, chopped

½ onion, chopped

2 parsnips, chopped

2 Tbsp. olive oil

½ tsp garlic powder

1 Tsp rosemary

Salt and pepper

   

Heat oven to 400 degree F. No need to peel the skins off the root vegetables, just scrub clean. Cut root vegetables into medium sized pieces (the smaller you chop the vegetables the quicker it will cook) Place root vegetables on a non-stick baking sheet and drizzle with olive oil. Season with herbs and spices for flavor. Cook vegetables in oven for 40-50 minutes until soft.


Tags:
megan@barrebodystudio.com

Barre Menu: Egg Muffins

BarreMenu-Eggs-Muffin-400x250

Regular exercise is only part of the equation for a healthy lifestyle, eating healthy foods balances out this equation.  Not only will you feel better when you eat healthy, you will actually see better results from all those barre classes. ;) Eating healthy doesn’t necessarily mean kale breakfast, lunch and dinner. We want to help you in your heath/fitness journey by providing you with our favourite simple and delicious recipes! To start us off, this breakfast on the go option will leave you feeling satisfied and full of energy, preparing you for whatever the day throws at you. Simply make this recipe the night before, and voila you have a full week of quick, healthy breakfast.

Breakfast on the go:

Egg Muffins (10 muffins)

1-2 muffins = 1 serving

 

·          8 Medium eggs

·          ½ cup spinach, chopped

·          ½ cup mushrooms, sliced

·          ½ pepper, diced

·          ¼ basil

·          ¼ tsp of salt and pepper

·          Pinch of hot sauce (optional)

·          Muffin tin with liners (or spray muffin tin with olive oil)

 

image1.PNG-2Extra Optional Ingredients:

-          Garlic or other Italian spices

-          Diced ham

-          Feta cheese

-          Fresh salsa

-          Extra veggies

  

Preheat oven to 350 degree Fahrenheit. In medium bowl mix together all ingredients except hot sauce. Pour image2.PNG-3mixture into muffin tin with liners or greased tin. Add a couple drops of hot sauce to middle of mixture. Bake 20-25 minutes or until a knife inserted in the center comes out clean.  Store left over egg muffins in refrigerator.

Grab one or two muffins for a quick on the go breakfast. These can be eaten cold or tossed in the microwave for a satisfying hot breakfast.

Recipe provided by food. fitness. function 


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