Turkey Burger/ Meatball Recipe

I love burgers, but I do not enjoy beef burgers personally. So my go-to are chicken, salmon or turkey burgers where meat is concerned and black bean burgers when it comes to veggie options.

This recipe essentially works for all these burgers, so choose your meat and stay tuned for the black bean burger option.

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1lb Minced turkey
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half a large bell pepper or 2 -3 mini bell peppers
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1/2 yellow onion minced

 

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3 cloves of garlic minced
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Seasoning of choice
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1 egg

Combine the ingredients and form your patties.

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Brown on the stove and then place into the oven to complete the cooking at 350°C.

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Then simply build your burger and enjoy.

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This recipe also makes some juicy meatballs so feel free to try them this way.

See you again soon.

kisses from K

Blueberry Protein Muffins

 

Breakfast on the go is often the case for adults, parents or anyone with a busy lifestyle. Often times it means stopping at a coffee shop, going through a drive-through or grabbing a sugary granola bar.

This week I am here to help you with a fibre and protein packed recipe that everyone can enjoy and it requires only 40 mins of your time to get it done.

 

All you are going to need are

1 cup Oat flour ( can be made by putting rolled oats through a blender or food processor.)

2 eggs

1/3 cup coconut flour (1 additional cup of oat flour if you do not have coconut flour)

2 cups of milk (i used coconut and almond and both work well)

2 scoops of a flavourless protein powder ( I used pea protein isolates one can also use vanilla)

1/4 cup of honey

3/4 cups of blueberries

1 tsp of vanilla

1 tsp cinnamon

1/2 tsp baking soda

11/2 tsp baking powder

 

And a preheated oven at 350F as well as 30 minutes for baking your muffins

Prepare your muffin tins and gather all the ingredients you will need along with two boils.

Simply combine your dry ingredients in a mixing bowl and thoroughly mix ensuring the ingredients are combined. Similarly, combine your wet ingredients in a separate bowl.

Pour your wet ingredients into the dry and mix with your hand or a mixer until smooth.

Add your blueberries to the batter

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Pour your batter into your prepared muffin tin

Bake for 30mins  and check to ensure the batter is completely baked by inserting a toothpick and ensure that no batter is on it once it is removed.

Allow to cool or enjoy them warm

P.S. you can also use the recipe to make the chocolate chip variety by replacing the blueberries.

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Now go make these awesome muffins and enjoy. Talk to you next time.

 

Kisses from K

 

 

Time for Bed

 When we think about our health and fitness, many times we focus on the food we eat or on our exercise routine. Many of us focus on both of those but too little people think about rest.

 See the thing about our body is that it desires this balance in order to perform optimally and based on a crazy work life or school we often neglect the rest portion of things. Sleep offers us a plethora of benefits, from memory improvement, improved athletic performance and improved learning. However, the benefits I will be focusing on are improved athletic performance, reduced susceptibility to being ill and weight control.

Sleep and weight control 

It is noted that patients with obstructive sleep apnea are frequently obese and are predisposed to weight gain. Therefore have an unobstructed night of rest allows for weight control in individuals. As lack of sleep affects the leptin in our body which by extension impacts our body’s ability to regulate our appetite. The inability to control one’s appetite results in overeating and as such weight gain.

Sleep and athletic performance

If you want to be able to lift well or perform any exercise-related task then adequate sleep is necessary. Note that adequate sleep for everyone is different, however, it is recommended that we get anywhere between 7 and 9 hours of sleep each night. Research has shown that a lack of sleep negatively impacts athletes performance.

Sleep and illness

Whether physical or mental sleep influences our well-being and it is noted that individuals who get more sleep take less sick days that those who do not. Additionally, sufficient rest can decrease depression as sleep affects our hormones and it is at this time that the body does it cleaning and repairing. As such, getting adequate rest gives the body enough downtime to get its job done.

So how about you stop neglecting your rest. Your body will truly thank you for it. Here are some tips to help you get a goodnight’s rest.

  1. Create a sleep routine, by doing this your brain will know once you start the process that it is time for bed and allows for your body to star whining down. 
  2. Have a set bedtime. 
  3. End the use of technology 30 to 45 minutes before your scheduled bedtime. 
  4. Try meditation, lay in bed and practise mindful breathing to allow your body to relax. 
  5. Play soothing music at a low volume to help lull you to sleep. 

I hope this information will allow you to think about your sleep habits and help you to rest easy. Remember that in a healthy lifestyle balance is key and one should ensure that rest is included in that balance. Until next time

Kisses from K

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.

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Next, you will need :

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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

 

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Slice ½ of a large yellow onion

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4 cloves of garlic, sliced

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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:

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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.

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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.

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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

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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 

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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.

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TONER

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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

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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

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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.

 

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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.

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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 !!!!