Welcome

Chicken in Plum Sauce

You may not know this, but as much as I love cooking I do enjoy lazy meals and thanks to the invention of a slow cooker they have become easy.

So this past weekend your girl decided to try something a little different and just throw a bunch of stuff into my slow cooker and it turned out amazing.

Step 1.

Grab your slow cooker if you have one, but if not, believe me when I tell you it is a worthwhile investment.

b1cb5d87-2201-4ae6-8bf0-6be46695df53-6205-0000076086afba82

Next, you will need :

DSC00092

1.5lbs of boneless chicken breast and thigh cut into the size of your choosing.

 

 

 

Measure out 2 tsp of Olive Oil, 1/3 cup of plum sauce, ¼ cup of ketchup and 1tbsp of soy sauce

 

Image result for sauce in ramekinsRelated imageimages

 

Slice ½ of a large yellow onion

9e16cc9d-43e7-47b9-8f6b-ec5506f972f0-6205-000007599c227406 Related image

4 cloves of garlic, sliced

dc511950-49a6-4404-8578-4d80cb0b4481-6205-0000075a38555889

 

Add the olive oil to the base of the slow cooker, along with half of the onions. Layer the chicken on top of the onions followed by your sauces and the remainder of the onions.

You should have something that looks like this:

dsc00096.jpg

Next, add ¼of a cup of water and place the lid on the slow cooker. Place the time to 4 hours and allow to cook. Halfway through cooking, check the sauce and add any additional seasoning you may require and allow the cooking process to continue.

Once the time ends, pair the chicken with your favourite side and enjoy.

dsc001141.jpg

I hope you try out this easy recipe and that you enjoy it. Thank you for stopping by and be sure to let me know what you think about it in the comments if you try it.

Until next time.

Kisses from K

Self-care Sunday: Skincare

To be quite honest I have never had I many issues with my skin, however recently breakouts have been rampant. Despite the breakouts, I am not much of a makeup person, however, I do love skincare. Sephora’s VIB sales can attest to this because that is all I purchase each year. Every Sunday I spend quality time with my skin and carry out my complete skincare routine.

dsc00131.jpg

My go-to brands are Origins, Peter Thomas Roth and Fresh, with Laniege and Clinique being honourable mentions.

To care for and allow for the recovery of my skin, I cleanse twice daily, exfoliate two to three times weekly and mask everytime I exfoliate. I also have a pamper session every Saturday or Sunday depending on what I have to cover over the weekend.

CLEANSER

DSC00116

The foundation of any good skincare routine is a great cleanser. I use warm water to rinse my face and follow up with my Peter Thomas Roth Cleanser.  I pair it with a cleansing brush using the deep cleaning setting. Think of this process as a face massage and take your time, you should not be in a rush, believe me when I say it can be very calming.

EXFOLIANT 

DSC00118

My exfoliant preference is a chemical one, versus a physical one as I personally believe that it works better. Additionally, when you use a brush you physically exfoliate your face. My go-to exfoliant is also from Peter Thomas Roth.

MASK

I enjoy masking, it allows you to draw toxins out on one end of the spectrum or load up on moisture. I am not as picky in terms of my mask brand. I will, however, spend time looking at the ingredients and attempt to understand what products will produce the results the product claims. I also make a d.i.y turmeric mask ever so often which makes your skin supple and bright.

DSC00119

TONER

DSC00123

I started using witch hazel as a toner about 6 years ago and after trying a few other options I have made my way back. It is gentle, natural and works well to remove any left out dirty or mask that is on the face.

 

SERUM & MOISTURIZER

DSC00120I am new to serums and this Peter Thomas Roth one was a part of a packaged deal in the last V.I.B. sale. It possesses retinoid which assists in cell turn over. I was complimented on my skin the other day so maybe it is working. I will have to get back to you on this one.

 SPOT TREATMENT

DSC00121

And like some females I occasionally breakout. Whether it’s from hormones, poor nutrition or stress. It happens. That’s when I draw on my Origins Super Spot Treatment or 100% Pure Tea Tree Oil. Tea Tree oil is known for its antibacterial properties and the spot treatment has Salicylic Acid known for treating acne.

I am also mindful to use sunscreen, but your girl is still looking for the one. I am currently rocking with the Clinique Pep-Start but it has quite the white cast. If you have any suggestion, please comment and let me know it would be much appreciated.

SUN PROTECTION

dsc00122.jpg

I suggest you set aside 30 minutes to an hour to pamper yourself. It relieves stress and anxiety and your skin will love it.

With that said, great skin starts from within so, definitely ensure that you are eating a balanced nutrient-rich diet and drinking tons of water. Afterall I have a bunch of fun recipes that you can try. And on that note, I will catch you later.

Kisses from K

Honey Balsamic Roasted Veggies

I make roasted vegetables regularly but I must say this version is possibly my favourite. It’s absolutely delicious and easy to prep. When it comes to doing meal prep or making healthy lifestyle changes finding ways to simplify it makes it easy to stick to. With the array of vegetables out there roasted vegetables is a year-long meal option for anyone. If you try it let me know how you like it.

Vegetables 

1 Bell Pepper

1 Purple Onion

8 Baby Potatoes

6 radishes

2 large Carrots

Coating

5tbsp Olive oil

3 tbsp Balsamic Vinegar

3 tsp Honey

3 cloves of Garlic

Thyme

Rosemary

Parsley

  • Preheat your oven to 425º F
  • Cut vegetables into the size you prefer ( I wedged mine) and place into a bowl.
  • Mix together all ingredients for the coating and pour over the vegetables, coat all pieces then spread onto a baking sheet.
  • Roast Vegetables for 20 mins.

 

img_1915-1.jpg

 

And enjoy with whatever protein works for you, we had it with 👇🏾

 

Healthy, easy and delicious.

Talk to you soon.

Kisses from K

Veggie chilli

One of my favourite thing to prepare is chilli. One because it allows me to cook and do other things and two because the slow cooking process makes all the flavours melt together so well.

So here’s what you’ll need:

3 baby bell peppers

1 yellow onion

3 cloves garlic

2 carrots

1 can of tomato paste

1/4 cup tomato sauce

1 can of tomatoes

1 can of black beans

1 can of white cannellini beans

2 cups of water

Spices of your choosing I used a herb and garlic, onion powder, cayenne and bay leaves

And a slow cooker

Place ingredients into the slower cooker and allow to cook for 6 hrs occasionally stirring and tasting to ensure the flavour is perfect for you. Also you can add ground meats to this if you would prefer the meat variety.

I hope you enjoy it

Kisses from K

Meal Prep Planner

Hi Loves,

I know I have been away but a break was required as I am in school and my life is in transition. But today I am here to give you a little thing I have created to help you meal plan and prep better. I hope that you enjoy it and that it is helpful in your fitness journey.

Screen Shot 2018-03-05 at 1.39.11 PM

Meal prep planner

 

So click the link for the pdf and prep and plan away. Thanks for stopping by and kisses from K

A week in food

Banana bread bagel, dairy-free cream cheese and smoked salmongranola bar Salad BowlLettuce Breakfast wraps and avocado toastmeal prep

Curried Veggies and Cauliflower Rice

Baked chicken and honey roasted veggies

Baked chicken and potato gratin Spicy Beet SoupProtein Snack bites

Burrito Bowl

I hope this gives you some ideas.

Yum!!

Chocolate Coconut Peanut Butter Cookies

This quick and easy snack is delicious and filling and perfect for anyone who love chocolate coconuts and peanut butter as much as I do

  • 1/4cup coconut oil
  • 1tbsp of baking sofa
  • I I/4 cup coconut flour
  • 2 tbsp of coconut milk
  • 11/4 cup coconut flour
  • 1/2 cup coconut oil
  • 1tsp baking soda
  • 1/2 tsp baking powder
  • 2 tbsp peanut butter 1/2 block of dark chocolate
  • 1 tsp vanilla
  • 4 eggs
  • 1/2 cup dates (soaked Andean through the food processor )
  • Combine dry ingredients
  • Add your wet ingredients
  • Mold into cookies or roll out the batter and use a cookie cutter
  • bake for 10 mins at 400F

yummy !!!!

Weighing not allowed

So do you know when you decide you want to lose weight and so you get on the scale and get that number?

Yeah, that one, the one you’ve been scared to see but you want to know now. Because you have a goal right.

Well write it down and don’t touch it or the scale for the next 3 to 6 months.

See the minute I gave up weighing myself and just used photos ( which I take once a month or every couple months) life took a turn for the better.

I don’t worry about the number and I just eat well and do exercises I enjoy. I rest when my body needs it and focus on being the best me possible and you want to know what happened

 

img_1854.jpg So do you think you really need a scale?

The thing is your body weight is fickle and is affected by a multitude of things, this can then lead to disappointing results.

So step away from the scale focus on your nutrition and get moving in a way you enjoy and the results will come.

 

And it will be no different for you once you are consistent, so don’t be discouraged and get off that darn scale.

Kisses from K

Ginger Turmeric & Squash Soup

It’s freezing in these Toronto streets so nothing hits the spot like a warm bowl of soup.

And your girl has a delicious anti-inflammatory bowl of goodness just for you.

Ingredients

4 cups Butternut Squash

2 cups Celery

2 medium carrots

1 medium Yellow Onion

2 cups Vegetable Broth

3 cups Water

2 cups Red Lentils

12 cloves garlic

1 tbsp ginger paste

1 tsp cayenne pepper

1 tbsp turmeric

Directions

Peel, cut and seed butternut squash. Slice onion in halves and slice carrots in halves. Coat squash, garlic, onion and carrots with olive oil and place on baking trays.

Roast for 30 minutes at 425F. Place lentil and celery in pot with broth and water, bring to a boil, add roasted vegetables and seasoning and reduce to medium heat. Add salt to taste

Allow soup to cook for 20 minutes and then enjoy.

And enjoy, I topped mine with some fried tofu here.

I also like it with avocado.

Ready, Set, Reset

The holidays are over and I definitely indulged and enjoyed it, while being mindful when it came to the food I consumed. I ate the same as always for most meals and allowed room for the unhealthy sugar filled flavours of the season. I hope you did as well, there’s nothing like loving and enjoying the food you are eating, and we all know it’s all about moderation.

But I am aware that we all want a reset and to get back into the swing of eating well so….

Here are a few tips and tricks I use:

  • Hydrate, I ensure that I am drinking enough water you should too especially if you indulged in alcohol.
  • Sugar detox, I step away from all refined sugar and some natural sugars leaving only fruits as my sugar source.
  • 👆🏾these were so yummy
  • Get Sweaty, I jump back into the working out and sweating up a storm.
  • Fasting, I also do fasting as it allows my body to reset as well, by fasting I mean extending my fasting period and reducing my eating window.
  • Increase your fibre, during the holiday we tend to over eat, so increasing your fibre fills you up and keeps you fuller for longer.
  • Eat your greens, my final tip is up your veggie intake and pack those micro nutrients in, your body will thank you.

It’s a new year and it’s time to dominate so go forth and live. Take care of yourself, mind, body and spirit.