Wednesday Jan 31, 2018


If you did your #xmasburpees, today is the final day to purchase 2 or more months of Unlimited CrossFit at the best price we offer all year. Don't miss out!

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10 RFT: 4 MU 8 HSPU 30 Double unders Scaled 10 rounds 5 Strict Pull ups 10 Push ups 45 singles or 30 sec DU's Cash out: Tabata Assault bike

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Tomorrow is BRING A FRIEND DAY! Visitors are welcome to join us for a free workout in any class, all day long, at either location.

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SLOW COOKER THAI COCONUT SOUP

by Coach Courtney, RD www.vitalitynutrition.ca

A slow cooker is a helpful kitchen gadget for busy weeks or when you just aren't up for spending hours in the kitchen. Today’s recipe for Slow Cooker Thai Coconut Soup is one of those "set-it-and-forget-it" meals that comes together in a flash! It tastes like you put a lot of effort into the recipe as the longer cook time allows the flavors to develop all while you are spending time outside the kitchen either getting work done, spending time at the gym, or living your best life. I love that the soup is veggie-packed and the broth is creamy and satisfying!

If you have the time to chop and prep your vegetables, that is certainly an option! I opted to purchase a few "convenience" items allowing me to assemble the recipe in my slow cooker in under 5 minutes. I saved time cutting, chopping, and cleaning with pre-chopped, frozen butternut squash and pre-prepped cauliflower rice. These ingredients are available at Independent Grocers or Superstore. I have also found cauliflower rice and frozen butternut squash at Costco. I loved the addition of red curry paste from Thai Kitchen - the paste packs a ton of flavor for no extra sugars or fats.

Ingredients:

  • 1 pound (454g) chicken, diced

  • 3 large carrots (400g), chopped

  • 1 red bell pepper (200g), sliced

  • 1 small onion (150g), chopped

  • 2 tablespoons fresh ginger, grated

  • 2 tablespoons red curry paste

  • 2 tablespoons fish sauce

  • 1 can coconut milk*

  • 4 cups chicken broth

  • 1 package President's Choice cauliflower rice (340g) **

  • 1/2 package President's Choice Frozen Butternut Squash (375g) ***

  • fresh cilantro, chopped

  • juice of one lime

Directions:

  1. Add the chicken, carrots, bell pepper, onion, ginger, red curry paste, fish sauce, coconut milk, and chicken broth to your slow cooker. Cook on low for 7 hours or on high for 4 hours.

  2. Stir in the riced cauliflower and butternut squash and let cook for another 30 minutes. Note: if you use the pre-chopped, frozen butternut squash from President's Choice I recommend adding it at the end with the cauliflower. If you prep your own butternut squash add it at the beginning of the recipe as it will need longer to cook and soften.

  3. Top with a squeeze of fresh lime and cilantro (if you like cilantro, of course!)

  4. If you are enjoying the recipe as a meal, I suggest dividing it into 4 servings. There is also the option to make 8 smaller bowls as a side dish.

Search: "Vitality Nutrition Thai Coconut Soup" to add the recipe to your MyFitnessPal diary.

Yields:4 Servings

Nutrition Facts

Calories: 339

Carbohydrates: 31g

Fibre: 9g

Protein: 32g Fat: 12g

* Use light coconut milk to lower the fats ** Purchase pre-riced cauliflower from the President's Choice brand or the "Cauliflower Snow" from Costco. Alternatively, make it yourself by added cauliflower to a food processor. *** Pick up diced, frozen butternut squash from the President's Choice brand or prepare your own. The recipe calls for about 1/2 a butternut squash or 375g.


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