chicergy

Two Snacks for the Hungry Gal on the Go: Easy to Follow Recipes by Nonas Kitchen

Hello ladies, I am so so excited to feature Nonas Kitchen this month.

Our Witty Woman, Fiona is the mastermind behind these gorgeous recipes made for the busy #Chicergy women of the world trying to do everything, all while staying healthy and not going crazy to fit it all in. Fiona is just as beautiful on the inside, as these healthy treats are on the outside. Try these specially crafted recipes and TAG US @nona_lanai   @fabgurlfitness   @chicergy we'd love to hear how you enjoyed them!                                                                                                       XOXO love,  Kathleen


Hungry Gal on the Go

We’ve all had them. Those midweek days that drag on forever as we run from work to the gym to errands. When you finally get home it’s 9 pm and you haven’t eaten since lunchtime. You’re dead tired and don’t have the energy to wash your face, much less cook a nutritious meal that will nourish your tired body and replenish your energy so you can do it all over again the next day.

Today I’m here to let you in on a not-so-secret secret to keeping your energy up through that dreaded afternoon slump and right on into the evening.

The secret to achieving smooth sailing on those never ending days is to snack healthily, and the best way to do this is to be prepared. Don’t leave your snacks to chance. Instead, plan your snacks just as you plan your meals. Include them in your weekly grocery shopping, and prepare them at the same time you prepare your lunch for the day, whether that’s the night before or in the morning before leaving the house.

While there are plenty of ready-to-eat snack foods out there, you can make much more delicious, interesting, and nutritious snacks yourself, and save some money in the process. Besides, having the same snacks day after day can get pretty boring.

So if you, like me, are constantly on the hunt for interesting, quick snacks that are easy to transport and provide lots of energy and nutrition, keep scrolling 😉

Sweet Snack: Date and Tahini Smoothie

This smoothie is a sweet and creamy option for an afternoon pick-me-up and makes for fantastic pre-workout fuel. It tastes like a banana milkshake, but the ingredients are so much better for you and will provide all the nutrition and energy that a traditional milkshake does not.

You can easily whip this up in the morning as it truly does take just five minutes. Store it in the fridge if you can, but don’t be afraid of it going bad at room temperature. As all the ingredients are plants, this baby will last a few hours outside the fridge, no problem!

Ingredients:

  • 2 ripe bananas (the riper they are, the stronger the banana flavor and the sweeter the smoothie)
  • 3 soft Medjool dates, pitted
  • 2 generous Tbsp tahini
  • 1 tsp pure vanilla extract
  • 1 cup filtered water
  • 10 ice cubes

Simply peel the bananas and place everything in your blender. Blend for several minutes on high until the dates have been completely liquefied and no chunks remain.

Enjoy this smoothie right away or take it with you in a glass jar or bottle for later in the day as a sweet and energizing afternoon pick-me-up.

Um.... ladies, I think I'm in heaven. Thank you, Fiona! This totally hits the spot. 

Um.... ladies, I think I'm in heaven. Thank you, Fiona! This totally hits the spot. 


Savory Snack: Green Collard Wraps with a Soy Peanut Dipping Sauce

If you’re a peanut butter fan, these green collard wraps are for you!

A hearty option that could easily be turned into a meal with the addition of a side salad or soup, these wraps are dipped in the most flavorful, pungent soy peanut sauce with hints of lime and maple syrup. Similar to spring rolls, these raw powerhouses feature a bounty of veggies, with a healthy dose of protein from the tofu and peanut butter, lots of antioxidants from the sprouts, and good fat from the avocado.

A hearty option that could easily be turned into a meal with the addition of a side salad or soup, these wraps are dipped in the most flavorful, pungent soy peanut sauce with hints of lime and maple syrup. Similar to spring rolls, these raw powerhouses feature a bounty of veggies, with a healthy dose of protein from the tofu and peanut butter, lots of antioxidants from the sprouts, and good fat from the avocado.

Although their picture-worthy aesthetic makes them look complicated, these wraps actually only take about 15 minutes, so you can easily whip them up the night before and store them in the fridge for the next day.

I use pre-baked tofu in this recipe that has a teriyaki flavor, as it makes putting these wraps together much quicker. You could easily use plain, extra firm tofu, however, and simply bake it yourself with your favorite teriyaki sauce.

Wrap Ingredients:

3 large collard leaves, rinsed

Dipping Sauce ingredients:

2 Tbsp natural creamy peanut butter (no added oils, sugar, or salt)

1/2 lime

3.5 tsp soy sauce

2 tsp maple syrup

2 tsp sesame oil

1 tsp filtered water

Begin by boiling 2 cups of water in a tea kettle or a pot with a spout.While the water boils, prepare your veggies.

Grate the carrot, separate the strands of red cabbage and slice your cucumber into thin sticks. Do this by cutting the cucumber piece down its center into two halves. Use a spoon to scrape out the seeds, then put the cut side face down and thinly slice the cucumber lengthwise into matchsticks.

Cut 1 slab of tofu in half, reserving one half for another recipe. Cut the remaining half slab, into matchsticks so that you end up with 12 sticks altogether.

Slice the avocado in half and scoop the flesh into a bowl. Squeeze in the juice of half a lime and mash together with a fork.

I recommend putting each ingredient, including the sprouts and cilantro leaves, in its own small bowl as this makes assembling the wraps quicker and easier.

By this point your water should be boiling. Turn off the flame and, holding the three collard leaves in one hand, carefully pour the boiling water over them. The leaves will turn bright green, become quite shiny and wilt. Make sure you get the entire leaf wet.

Use a sharp knife to cut away the stem of the collard leaves. Run the knife as close to the stem as possible, and come to a point about three-quarters of the way up the leaf. Make sure you do not cut through the entire leaf as your wrap will not hold together.

Now assemble your wraps.

Place the shiny side of the collard leaf down and bring the middle edges where the stem used to be close together. Use a spoon to spread a generous dollop of the avocado mash on the lower half of the leaf. About two inches from the bottom of the leaf place a handful of the grated carrots in a horizontal line across the leaf. Pile on the rest of your filling ingredients: 4-5 cucumber sticks, a few red cabbage shreds, 4 tofu sticks, a generous amount of sprouts and a few cilantro leaves

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To roll the leaf up, take the bottom two inner corners of the leaf where the stem used to be and fold them snugly over the mound of fillings. Make sure to tuck the ends in a bit under the filling mound so that the roll stays nice and tight. Now firmly roll the leaf the rest of the way up, making sure it stay snug the entire time.

Once you’ve reached the top of the leaf, use  one hand to steady the roll while you slice it in half down the center. And voila, one roll done. Repeat this same process for the other two leaves.

TO MAKE THE DIPPING SAUCE, simply add all the ingredients to a small bowl and whisk well to combine. The sauce should turn quite thick and shiny. Taste it and adjust the flavorings to suit your preference. If you’d like it sweeter, add a bit more maple syrup, or if you want it a little saltier, add more soy sauce. You could even add some chili oil or sriracha if you’re in the mood for a spicy sauce.

 

EAT and ENJOY!

Thank you, Fiona, for the healthy creativity. We hope you enjoy these wonderful snacks, you busy gals. For more recipe goodness check out Fiona's Food Blog:

Check out Kathleen's latest free workout, to compliment Fiona's healthy recipes. You got this!

Want to know what workout is best for your unique body?

Train online with Kathleen, she personally designs an effective routine for you.

CHIC Kinetic: Free Leg Workout 1

CHIC Kinetic: Free Leg Workout 1

Complete each exercise for 45 seconds doing as many repetitions are you can with excellent form. Take a 15 second recovery, using this time to prep for the next exercise. Ready to build a better booty? Let’s work it.

Warm Up: Get inspired to move.

  • SQUAT: eep feet hips width apart, sit deep into heels.
  • JUMPING JACK: Keep glutes engaged and squeeze inner and outer hips to support the joints.
  • QUICK SHUFFLE: Position body in a  wide stance, walk/run on toes as quick as possible.

Circuit 1: You got this, gurl!

Complete exercises 1-3 in a row, then repeat once more.

  • PLIE SQUAT: Sit deep with feet in a wide turn out + arms extended out front of shoulders (like frankenstein ). Hold it tight and keep breathing!
  • CHAIR POSE: Inner thighs squeeze in a narrow stance, sit deep into hips + arms roll speed bag to in circular motion away from your body.
  • AB PLANK + BOOTY SQUEEZE: Arm straight, with hands directly under shoulders. Keep torso long and flat. Alternate lifting one leg of the ground at a time for a single leg glute squeeze.

Round 2: Positive thoughts! be nice.

Complete exercises 1-4 in a row, then repeat once more.

  • FORWARD LUNGES: Alternate stepping forward, landing in heel of foot. Exhale as you push away from the ground back into standing, and switch legs. Arms lifts in lateral raise at side (looks like the letter “T” to engage shoulders. )
  • LATERAL LUNGES: Alternate legs, one stepping out hips with into a squat and return to standing. Arms reach straight over head to challenge posture.
  • REAR LUNGE + AB TWIST: Stand tall hands together in prayer pose. Rear lunge with one leg, pause at the bottom to twist core and crunch across the front leg. Return back to standing, switch sides and crunch the other directions. Balance challenge!

  • SQUAT + FRONT KICK: Keep feet hips width apart, sit deep into heels. Add a front kick a the top, as you push away from the floor with power.

Share your sweaty success

Tag us on intsagram @chicergy and  #chicergyworkouts


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Chic-ify Your Body with personalized fitness programs

Created by Kathleen made especially for you.

  • Effectively tighten & tone your body.
  • Time length of workout adapted to fit into your schedule. 
  • Online convenience so you have the workouts available anywhere.
  • Workouts designed for you, so you'll find something you actually enjoy.

First time starter package, one month program for only $199.

To redeem contact Kathleen with subject line NEWBODYCHIC2017. Kathleen will personally email you to set up your new Kinetic Chic Training Program.  

 

CHI-Cardio Blast 20 minute Workout

This quick, upbeat workout will lighten and tighten your body in no time. This routine is based on short timed intervals with big bursts of power, and results in a nice total body burn. Enjoy!      

 

Warm- Up

Complete drills 1-4 in sequence for 30 seconds each. Take a quick breather, then repeat once more. 

  1.  Stationary March: focus on breathing deep.
  2.  Squats: feet hips with apart
  3.  Jump Rope: good posture.
  4.  Butt Kicks: place hands on hips.

 

Leg Series

Complete drills 1-4 in sequence for 45 seconds each. Take a quick breather, then repeat once more.

  1. Prisoner Squat Jumps: place hand behind ears, chest lifted.
  2. Rear Lunge/Jump: alternate stepping on leg back at a time.
  3. V-Squat Jumps: turn toes out, hold arm like a "T" should height. 
  4. Lateral Squats: start standing with feet together. Next, step one foot out to the side to squat, stand back to the start and switch legs. 

 

Core Set

Complete drills 1-5 in sequence for 45 seconds each. 

  1. Plank: on elbows, and keep back flat.
  2. X Supermans: lay on belly, squeeze glutes while lifting legs and arms in an "X" position.
  3. Oblique Twists: criss cross crunches, hands lightly behind ears.
  4. Reverse Crunch: lay on back with knees bent in the air. Lift bum off the ground to engage lower abs.
  5. Bridge: belly face up, push off heels to lift hips into bridge and hold.  

 

Heart Rate Acceleration

Complete drills 1-4 in sequence for 30 seconds each.

  1.  High Knee Run: keep chest lifted, draw knees up quickly.
  2. Jumping Jacks + Alternating Jab Punches: arm chest height on the punch.
  3. Push Ups: avoid arching back, and complete on knees for modification. 
  4. Burpee: squat, place hands on the ground--step/jump to a plank. Next, step/jump back to squat--stand up--repeat.
  5. Football Shuffle: wide stance, run on toes as quickly and lightly as you can. 

Nice job chicka!  

Finish your workout with some rejuvenating deep breathes, and a lovely stretch. 

Chic-ify Your Body with personalized fitness program created by Kathleen made especially for you.