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Tempeh Zucchini Soup

Tempeh Zucchini Soup

Ingredients

1 tbsp olive oil or butter 

4 garlic cloves minced

2 large onion , chopped 

2 lb zucchinis diced 

4 cups water

6 cubes chicken bouillon 

1 cup heavy  cream

1 cup milk 

8oz Tempeh ( cooked and seasoned to your taste)

2 teaspoons Cayenne pepper

Instructions

Heat oil in a large pot over medium high heat. Add garlic and onions, and cook for 3 – 4 minutes until they are light golden brown.

Add zucchinis, water bouillon cubes . Bring to a boil, then cover and reduce heat to medium. 

Cook for 15 – 20 minutes or until zucchini is very soft. 

Puree soup in blender and return back to pot

Add heavy cream and milk and simmer for 15 mins

Add Tempeh and cayenne pepper 

Ladle into bowls, swirl over a touch of cream if desired, a pinch of shredded parmesan, and more pepper to taste. Serve hot or at room temperature.

Complements of Daniel Roskamp.

Chicken Curry Stew

Chicken Curry Stew

Chicken Curry Stew

3/4-1 lb Chicken breast
1 cup chicken broth or stock
1 large onion chopped
1 jalapeño chopped (or bell pepper)
8oz fresh mushrooms diced
2 T of basil pesto
1 13 oz can of coconut milk
~1 t ground ginger
~1 heaping T curry powder
~1 T veg oil (I used avocado oil)
salt&pepper

Sauté veggies in oil, pesto, pinch of curry powder, and some of the broth.
Cook chicken breast (or use rotisserie), chop, and combine with sautéd veggies, seasoning, and rest of the broth.
Simmer ~10-15 mins, while stirring in coconut milk.
Add salt, pepper, and/or more curry to taste.
Enjoy!

Complements of Dani Banks.

Chili-Spiced Steak Salad

Steak Salad

3oz. Raw lean sirloin cut into thin strips.

1/4 tsp. Chili Powder

Sea salt and ground black pepper to tast

Nonstick cooking spray

2 Cups shredded red cabbage

1/8 medium avocado, sliced

2 Tbsp. Balsamic vinaigrette

Season the sirloin with chili powder, salt and pepper. Set aside.

Heat a medium skillet lightly coated with cooking spray over medium high heat.

Add the sirloin and cook stirring constantly for 1 to 2 minutes or until cooked through.

Place the shredded cabbage and a serving plate top with the sirloin and avocado. Then drizzle with Balsamic vinaigrette.

Compliments of Ray Shonk.

Peanut Butter Squash Soup

Peanut Butter Squash Soup

Ingredients

1 1/2 teaspoons peanut oil

4 cups (1/2-inch) cubed peeled butternut squash

1 cup chopped onion

8 cloves finely diced Garlic

1/2 teaspoon salt

1/2 teaspoon ground cumin

1/4 teaspoon ground coriander

4 cups fat-free, less-sodium chicken broth

3/4 cup reduced-fat creamy peanut butter

1 small can tomato  paste

1/2 teaspoon crushed red pepper

1/4 cup chopped fresh cilantro

Heat oil in a large saucepan over medium-high heat. Add squash, onion,garlic, cummin, salt, coriander, sauté til onions soften, cover 15 minutes or until squash begins to soften. Add broth, peanut butter, tomato paste, and pepper, stirring well to combine; bring to a boil. Reduce heat; simmer, uncovered, 10 minutes or until the squash is tender. Sprinkle with cilantro.

Complements of Daniel Roskamp

Ground Turkey and Vegetable Soup

Ground Turkey and Vegetable Soup

Ingredients:

2 T butter

1 C fresh mushrooms

1 medium onion, minced

1-pound ground turkey

1T minced garlic

1t Italian Seasoning blend

1 C chopped carrots

2 stalks celery chopped

1 green pepper chopped

3 beef bouillon cubes

8 oz tomato sauce

3 C water

Instructions:

1. Melt butter in a large soup pot on medium heat.

2. Add the onion, mushrooms, and ground turkey. Cook, stirring often until the turkey is no longer pink and the mushrooms have released all their moisture.

3. Add the minced garlic and Italian Seasoning blend and cook a few minutes more.

4. Add the carrots, celery, and green pepper and stir well. Place the lid on the pot and let steam for 2-3 minutes.

5. Add the bouillon cubes, tomato sauce, and water and stir vigorously. Bring to a boil, then cover and reduce to a simmer.

6. Simmer for about 30 minutes, or until the smell overpowers you and you must EAT IT NOW!

7. Serve with crusty bread or buttery biscuits and a light-bodied red wine.

Courtesy of Margaret Hansen

Baked Oatmeal

Baked Oatmeal

¼ C canola oil

½ C applesauce

½ C brown sugar

2 eggs

1 C milk

1/2t salt

1t cinnamon

1T baking powder

3C oats

Optional: top with a light dusting of brown sugar and a handful of slivered almonds

To Prepare:

Lightly grease a 9”x9” baking pan.

Mix all ingredients together in a large bowl, adding the oats last.

Pour mixture into prepared pan, cover and refrigerate for at least 3 hours (overnight works well)

To Bake:

Uncover and place cold dish in cold oven.

Preheat oven to 350.

After the oven is preheated, bake for about 35 minutes.

Let rest for 5 minutes before cutting and enjoy warm. Serves 6.

Courtesy of Margaret Hansen

Learning the Importance of Corrective Exercise

You may know that Quest Fitness staff have a wide range of certifications and experience in different training specialties. One of the most important methods of training that staff provide is Corrective Exercise training.

Corrective Exercises

What is Corrective Exercise, though? Corrective Exercise responds to the fitness problems of a modern society. Modern society provides a wide array of technology that makes life easier, but also creates a sedentary lifestyle. Contemporary jobs require people to sit in a car for a long period when traveling, then sit at desk jobs for numerous hours staring at a computer, then sit for a long time while commuting home. Afterward, people tend to relax on the couch while watching television or using our smartphones. In our society children spend hours sitting during the school day, and they enjoy less-and-less physical activities as after school activities are eliminated.

Knee Injury

All of these sedentary hours lead to severe muscle imbalances throughout the human body. This lack of muscle development leads people to be prone to injuries as well as being unhealthy. Research shows that musculoskeletal pain is more common now that it was 40 years ago. This research supports the idea that the decrease in physical activity could lead to muscular dysfunction as well as injury. The most common injuries that occur because of these muscular dysfunctions are foot and ankle injuries, low back pain, knee injuries, and shoulder injuries. 

Trainer and Owner Ray Shonk

At Quest Fitness our trainers assess potential problems through our complementary fitness assessment. Our staff can identify these overactive and underactive muscles to develop an intermediate program to correct the issues before proceeding to more intense exercises. What this means for you is a reduced risk of injury during exercise, as well as reducing your chances of injury in everyday activities. Quest trainers develop the proper prescription of exercise to strengthen the underactive muscles, as well as offering appropriate stretching and massage therapy for the overactive muscles.

Come in for a complementary fitness assessment, and see what Quest Fitness can do for you!

Have questions? Contact us.

Quinoa Patties Over Spinach

Quinoa Patties

3/4 Cup cooked quinoa

1/2 medium red bell pepper, finely chopped

4 tsp. Flaxseed

Sea salt and ground black pepper (to taste)

1 large egg white

Nonstick cooking spray

3 cups fresh baby spinach

Combine quinoa, red bell pepper, flaxseed, salt, pepper and the egg white in a medium mixing bowl. Mix well. Form the mixture into two equal balls. Then press the balls into patties.


Spray a medium pan with the cooking spray and place over medium heat.


Heat both patties for 2 minutes per side or until golden brown. Then remove from heat but keep warm.

Add the spinach to the pan and cook for approximately 2 minutes or until wilted.


Place the spinach on a plate and the patties on top and then enjoy.

courtesy of Ray Shonk

Potato Leek Soup

Potato Leek Soup

POTATO LEEK SOUP

2 large leeks
1 large carrot
1 bunch of celery
1 onion
1.5 to 2 lbs of potatoes
1 sm bunch of green onion
1 carton of chicken broth
1/2 cup of garlic/basil pesto
2 cups of whole or 2% milk
2 T of chicken bouillon
Option: 1.5 lbs Turkey sausage or bacon crumbles
2 T of butter or veg oil

Season with: salt, pepper, garlic, poultry seasoning, and/or any blend of your favorite savory herbs and spices to taste.

Chop and toss all ingredients in a crockpot, low heat, for 5.5 hours(ish).
OR:
Chop potatoes and carrot and begin simmering in broth.
Chop and Sauté leeks, onion, celery, and optional sausage in butter or oil.
Add the sautéed veggies, pesto, and seasoning.
Continue simmering until potatoes and carrots are very soft.
Add bouillon and an optional cup or two of water for more broth.
Continue simmering, add milk, and season to taste.
Remove from heat, stir in chopped green onion and optional bacon crumbles.
Let stand for 15-30 mins.
Stir and serve.

Courtesy of Dani Banks.

Have questions? Contact us.

Vinyasa Yoga

Dani Banks

The Vinyasa style is one style of yoga that uses breath in sync with movement, creating a FLOW. It’s another way to deepen your practice and nourish your whole self.

Mind, body, and spirit connected, what does that really mean anyway? When you inhale deeply, you not only inhale oxygen which heals and nourishes you physically from within, you calm your heart rate, which begins to regulate hormone function, effecting mood. You inhale peace. Mind, body, and spirit are working in sync. When you exhale slowly, you not only rid yourself from carbon dioxide and other toxins, but you are releasing tension and stress, and calming down. As you continue to focus on your breath, and it’s rhythm in sync with your movement, that mindfulness gives your mind a chance to focus on this basic healing function, and a chance to rest. It is a break from the 1 million thoughts that go through your head in a day and can sometimes wear you down, especially those inner critic thoughts that tell you what you should be, and what you should be doing, instead of being present and appreciating what and where you are at that moment. Yes, you are on your mat to take care of your physical body, but you are more than just your body. Yoga nourishes all of you. You deserve that moment to appreciate your breath, your body, your strength, and your soul.

Written by Dani Banks

Have questions? Contact us.