Hi everyone,

Here is the recipe for Chicken Stir­fry with Shi­rataki Noo­dles which I promised to share. It’s really easy and feel free to use what­ever veg­eta­bles you have on hand.

For the marinade:

2 Tbsp Chi­nese black bean and gar­lic sauce

2 Tbsp chili gar­lic sauce

2 Tbsp water

2 Tbsp cornstarch

Ingre­di­ents:

1 Tbsp canola oil

4 – 5 bone­less skin­less chicken breasts, cut into thin strips

2 – 3 cups veg­eta­bles, cut into bite-​sized pieces. I used pep­pers, broc­coli, cau­li­flower and carrots

2 pkg (7 oz) shi­rataki noo­dles, rinsed and drained

3 green onions, chopped

Sauce:

3 table­spoon oys­ter sauce

3 Tbsp chili gar­lic sauce

1 tea­spoon sesame oil

Pinch of sugar

2 table­spoons cornstarch

2 table­spoons water

You may need to add another tbsp each of corn­starch and water, to thicken sauce

Direc­tions:

Mar­i­nate chicken at least 4 hours or prefer­ably overnight.

In a hot wok or skil­let, add 1 Tbsp canola oil. When oil is hot, add chicken and cook until browned. Chicken does not need to be cooked through as it will cook once it’s returned back to the stirfry.

Remove from pan and set aside.

Mix sauce ingre­di­ents in a small bowl.

Return pan to medium — high heat and add veg­eta­bles with about 2 Tbsp sauce. Stir veg­eta­bles around and cover for about 3 min­utes or until slightly softened.

Uncover pan and add chicken and noo­dles, toss­ing every­thing together. Push ingre­di­ents to one side of the pan and add sauce, bring­ing mix­ture to boil. Once sauce thick­ens, remove from heat, add green onions and serve.

Hi all,

I’m back from a week’s hol­i­day at the cot­tage and what a won­der­ful time we had! I think we expe­ri­enced the very best week of weather this sum­mer. Every morn­ing, we awoke to blue, sunny skies and warm tem­per­a­tures. Cycling, run­ning and swim­ming were on the menu but of course, lots of deli­cious, healthy meals too!

Lately, I’ve been mov­ing away from my daily animal-​based pro­tein meals and more towards plant based meals, such as beans and legumes. My energy level is through the roof, per­haps due to the increased car­bo­hy­drate intake.

Last night, I made oven-​baked falafel with tahini sauce and a sum­mer fresh Israeli salad. Every­one gave the meal two thumbs up! It’s dead sim­ple but requires a bit of plan­ning as you’ll need to soak your dried chick­peas overnight. Canned beans are not an option here.

Check out the link below for the recipe. I did make a few tweaks.…I added 2 Tbsp olive oil, ¹⁄₂ cup fresh pars­ley, the zest of ¹⁄₂ lemon, and chick­pea flour instead of white.

http://​tori​avey​.com/​t​o​r​i​s​-​k​i​t​c​h​e​n​/​2​0​1​1​/​0​1​/​f​a​l​a​f​e​l​/

Hi there!

Sorry it’s been so long since my last post but I was away for a few weeks enjoy­ing the beau­ti­ful coun­try of Spain and spend­ing time at our lovely lit­tle cot­tage in the Kawarthas.

If you have a chance to visit the cities of Barcelona and Madrid, I urge you to do so. They’re both so beau­ti­ful and elec­tric, and the food and wine is out­stand­ing. It took a few days to adjust to the Span­ish lifestyle — eat­ing din­ner at 11 o’clock, for exam­ple, but when we did, we really embraced it. The peo­ple are so hos­pitable and proud of all that their coun­try has to offer. One of my favourite after­noon tapas was their gaz­pa­cho, a gaz­pa­cho unlike any­thing I’ve ever made before. It was delicious…healthy and refreshing.

When I returned home, I searched the web for an authen­tic Andalu­sian gaz­pa­cho and thank­fully, I was able to repro­duce the soup exactly, with a few minor changes. See below for the link.

On another note, I hope you’ve all been train­ing out­doors, on the bike, on the trails, on the road.…I’ve been doing some great rid­ing, run­ning and a bit of swim­ming. I’m con­tem­plat­ing doing a half iron­man in Sep­tem­ber, so long as I stay healthy and injury free. I’ll keep you posted.

Here’s the link for the gaz­pa­cho; it’s really yummy. In Spain, they serve it ice cold in chiled glasses. No spoon required.

I promise to blog again soon but please be sure to check out my face­book page and fol­low me on insta­gram at bethrichiefitness.

http://​myk​itchenin​spain​.blogspot​.ca/​2​0​1​3​/​0​8​/​t​h​e​-​g​a​z​p​a​c​h​o​-​d​i​a​r​i​e​s​-​d​a​y​s​-​1 – 7.html

My changes to the recipe are as follows:

I used 1 slice of bread (french or ital­ian) and just enough water to soften

omit­ted the cumin (not authentic)

4 Tbsp good qual­ity Span­ish olive oil (this is when it pays to pur­case the good stuff!)

¹⁄₄ onion (I used Vidalia)

Hi there,

Sorry it’s been so long since my last post. I guess time just got away from me. No excuses, I know.

Any­how, I thought I’d share with you my week­end of rid­ing in sup­port of the most wor­thy cause. The Ride to Con­quer Can­cer began on Sat­ur­day at Ontario Place and ended up on Sun­day, in Nia­gara Falls. What a won­der­ful event! The weather was pic­ture per­fect and the rid­ing was scenic and var­ied, with beau­ti­ful flats, rolling hills and some chal­leng­ing hills. There were 5500 cyclists par­tic­i­pat­ing and remark­ably, twenty mil­lion dol­lars was raised!

If you’re con­sid­er­ing doing this 2 day event, don’t put it off and reg­is­ter today for 2015!

I rode with a few friends and my triath­lete cousin, from D’Ornellas Cycling Club. First out of the gate on both morn­ings (get­ting out of Ontario Place was scary!) and the first group to cross the fin­ish line, both days. It ended up being a lit­tle longer than 100k per day. 106 on Sat­ur­day, and slightly longer on Sun­day, at 113. All in all, an amaz­ing weekend.

Today, I taught my usual ball/​core class, did bi’s and tr’s and decided that I should forgo any car­dio and let the legs recover a bit. There’s always tomorrow!

Hope you’re all train­ing hard and enjoy­ing this great weather.

Hi there,

The warm(er) weather has finally arrived and I for one, am so excited to finally enjoy run­ning and cycling out­doors. I must admit, I haven’t yet been on my bike; I’m a fair weather cyclist so I’m still wait­ing for the tem­per­a­ture to rise. I’m hop­ing it’ll hap­pen soon because I’m doing 200k the first week­end in June, for the Ride to Con­quer Can­cer. Although I’ve logged many miles on my trainer and spin classes, out­door cycling is a com­pletely dif­fer­ent ball game.

My runs how­ever, have been just won­der­ful! There’s noth­ing bet­ter than a nice long run in the morn­ing sun­shine. Instant mood booster (except when impa­tient, stu­pid peo­ple flip me the bird for run­ning on the road). Get a life.

The other night, I made a really yummy Asian inspired din­ner for the fam­ily. I think you’re gonna enjoy all of these easy-​to-​prepare dishes.

I really like this site.…authentic, beau­ti­ful photography…good stuff.

http://​the​wok​soflife​.com/​2​0​1​4​/​0​3​/​m​a​-​p​o​-​t​o​f​u​-​r​e​a​l​-​d​e​a​l​/

Instead of ground pork, I used lean ground chicken.

http://​the​wok​soflife​.com/​2​0​1​3​/​0​6​/​e​v​e​r​y​d​a​y​-​v​e​g​e​t​a​b​l​e​-​s​t​i​r​-​f​r​y​/

Use what­ever veg­eta­bles you have on hand.

I fre­quent T&T Gro­cery store on a reg­u­lar basis because I love their selec­tion of chile sauces, Asian greens and their sea­weed salad. It’s a great store and def­i­nitely worth the trip to the suburbs!

Have a good one,