There are several types of scallion pancakes in China. In northern provinces, green onion pancakes (this version) are thinner, chewy, and made with less oil. In Southern China (e.g. Shanghai), they are thicker and fried with a larger amount of oil – this creates a crispy outer shell and softer texture inside the pancake.

If you are not familiar working with dough, this unleavened savoury flatbread is perfect for you. The recipe uses simple ingredients and does not require a stand mixer or fancy cooking tools, making it easy to prepare at home. Enjoy them plain, or with a soy-ginger dipping sauce.

Green Onion Pancakes

Directions:

Pancake Dough:

The post Chinese Green Onion Pancakes first appeared on Le Physique | Vancouver Personal Training.

Fear not! In this blog, I will briefly mention some quick and easily accessible snacks that are healthier, while still satisfying those cravings in the summer heat.

1. Vegetables with Hummus Dip 

With no doubt, vegetables are an essential part of any healthy diet as they provide us with lots of vitamins, minerals and dietary fibre. Dietary fibre helps maintain an efficient metabolic rate and a healthy digestive system to prevent constipation, which reduces the risk of bowel cancer. Hummus is commonly made through blending chickpeas, olive oil, lemon juice and garlic in a food processor. Inflammation is the body’s way to protect us from infection, illness or injury.

Chronic inflammation is a very common issue that many of us may not be aware of. This tasty dip has been linked to help the body fight against long-term body inflammation due to its ingredients being rich in antioxidants. Hummus is also a great source of plant-based protein. Due to typically being associated with healthy crunchy foods, this dip has been found to satisfy potato chip cravings.

Vegetables that are typically dipped in hummus are bell peppers, carrots, celery, zucchini and avocado. This snack is perfect for wherever you go as all you need is hummus and vegetables in two separate containers! With this addictive snack, you do not have to worry about your parents, friends and loved-ones nagging you to eat vegetables anymore!

2. Frozen Grapes 

With just freezing this fruit overnight, you can meet your daily nutrient intake in which you could munch on these cool, nutrient-filled grapes in the hot blazing sun. Grapes are filled with vitamin B, C, and K and can prevent the future onset of chronic disease. They also contain copper, iron and manganese, which are all essential in the formation and strengthening of bones.

Despite being individually small, these fruits are linked to negating high blood pressure and reducing the risk of cardiovascular diseases, such as heart attacks and strokes due to its high potassium content. The refreshing frozen fruit snack is highly addictive and will keep you cool during the hot outdoors.

3. Pickles 

Many individuals are not fond of the idea of consuming pickles. However, pickles contain several of benefits, such as improving digestive health and relieving stress to improve mental health. A link is present between having higher probiotic bacteria levels and lower cortisol levels. Since pickles provide an excellent food source for the bacteria in our GI tract, our probiotic levels will increase, which results in lower cortisol levels when a pickle is consumed. By having lower cortisol levels, the effects of stress felt by an individual is minimized. One thing to watch out for in pickles is their high sodium levels, which could affect health adversely if over-consumed.

4. Edamame 

Edamame can be served hot or cold, but the shell of the soybean is typically not eaten. This quick and easy-to-eat soybean offers various health benefits by being rich in antioxidants, vitamin K and fibre. By containing folate, the delicious soybean may also help minimize the depressive symptoms as folate prevents excess homocysteine from forming in the body.

High levels of homocysteine can interfere with the production of some feel-good hormones, such as serotonin, dopamine, and norepinephrine. Edamame can also promote a healthy skin complexion and can boost energy through the day. Having this snack on a hot day will let you enjoy the blazing sun to its maximum potential!

Give these few snacks a try the next time you crave a cool, summer treat! As with any type of snack, always remember to be cautious of the amount you consume in one sitting. Want more snack ideas? Be sure to let us know down below!

Jeffrey Wu – Client Care Manager/Cardio Trainer

Jeff has been physically active ever since kindergarten and believes that enhancing overall health allows one to achieve their complete potential. He hopes to create an everlasting impact within the community by emphasizing the importance of consistent exercise routines, adequate nutrition and regular health checkups to create the brightest future possible.

The post 4 Nutritious Snacks to Eat in Summer first appeared on Le Physique | Vancouver Personal Training.

Serves: 8

Instructions:

Preparation of the ingredients

1. Cook the lasagna noodles in salted (1-2 tsp) boiling water for 10 minutes. Rinse with cold water, drain, and let them dry on a plate for a few minutes.
2. Get a large pan and warm it to medium heat, add vegetable oil (2 tbsp) and warm it over medium heat until simmering.
3. Add pre-chopped zuccini, eggplants, bell peppers, onion, and salt. You can add some black pepper, stirring the vegetables for 7-10 minutes until the veggies become soft and the edges turn golden.
4. Reduce heat, and simmer for 5 minutes (add 3-5 tbsp of water, if necessary). Remove the pan from the heat and set aside.
5. To prepare tomato sauce, pour a can of diced tomatoes into a mesh sieve to drain off the excess juice. Then, transfer the drained tomatoes to the bowl of a food processor. Add vegetable oil (2 tsp), minced garlic cloves, salt, and ground black pepper.
6. Pulse the mixture for about 8 times, until the tomatoes have broken down to a spreadable consistency. Pour the mixture into a bowl for later use (you should have around 2 cups of sauce).

Lasagna assembly

1. Preheat oven to 180°C.
2. Evenly spread 1/2 cup of tomato sauce over the bottom of a greased baking dish. Layer lasagna noodles to cover the bottom of the dish. Then, layer half of the vegetable mix, top with 3/4 cup of tomato sauce, and sprinkle 1/2 cup of grated Mozzarella cheese on top.
3. Top the bottom layer with lasagna noodles, followed by the remaining vegetable mix, 1/2 cup of tomato sauce, and evenly sprinkled 3/4 of grated Parmesan cheese.
4. Top everything with another layer of lasagna noodles, and spread the remaining tomato sauce to evenly cover the noodles. Then, evenly sprinkle the last layer with the mix of remaining Mozzarella and Parmesan cheese.
5. Cover the lasagna with a sheet of aluminium foil. Bake, covered, for 15-20 minutes. Then, remove the cover, rotate the pan by 180° and continue cooking for about 10 more minutes, until the top is turning golden brown.
6. Turn off the oven and let the lasagna cool for 15 minutes before serving.
7. Slice, serve, and enjoy!

The best part of the vegetable lasagna is that you can play with different combinations of vegetables but at the end it will still result in a delicious and nutrient rich lasagna.

Alia Arslanova – Client Care Manager/Cardio Trainer

Alia has been doing sports since childhood: rhythmic gymnastics, tennis, synchronized swimming, and currently does Police Judo. Being constantly active, learning about human anatomy and kinetics makes her happy so choosing Kinesiology as her academic and career goal is a perfect match!

The post Light Veggie Lasagna first appeared on Le Physique | Vancouver Personal Training.

1. Lay out layers of paper towel- this will help soak up any moisture from the grated potatoes and prevent soggy latkes
2. Peel and grate the potatoes and onions. If you have a food processor, it will really speed up the process, but it is not necessary! Grate the potatoes directly into a bowl of cold water in order to keep them from discolouring.
3. Drain the potatoes and pat dry with the paper towel
4. Place potato and onion in a large bowl and add the eggs, salt, pepper. Mix well
5. Start by adding 1/4 cup of flour and mix. Slowly continue adding flour until the mix sticks together
6. Add oil to frying pan on medium to high heat
7. Drop 1/4 cup of the mixture into the frying pan and flatten for even cooking
8. Lay out dishes with more paper towel on them- once the latke is golden brown and crispy on both sides, serve it onto the paper towel in order for some oil to be soaked up
9. Continue with the rest of the mixture, making sure the pan is not to crowded
10. Latkes are best fresh right off the pan. Wait a few minutes to cool, add your toppings, and enjoy!

And there you have it- a classic latke recipe- easy and simple. Now for the best part: toppings!

1. Sour cream is a classic- the cool creamy topping mixed with the warm crispy latke is a match made in heaven
2. Apple sauce is another favourite- sweet and savoury all in one!
3. Horseradish mayo is an out-of-the-box option, but oh so effective
4. Melted cheese and sriracha– could you think of a better combo?

What are your favourite latke toppings? Let us know in the comments below!

Mika Fogelman- Client Care Manager

Mika is passionate about helping others in any way she can. Having danced since she was five years old, she discovered excitement for fitness through teaching Zumba dance fitness classes, and loves to help others develop their confidence through exercise.

The post Potato Latkes- and the best ways to eat them! first appeared on Le Physique | Vancouver Personal Training.

In my house, this filling mushroom and barley soup is an Autumn tradition.

Serves: 8-10 bowls

Instructions:

1. Rinse and dice the onion, carrot, potato, and celery
2. Add oil and onion to a large pot on medium heat until onion becomes transparent
3. Add carrot, potato, celery, and spices (salt, pepper, turmeric) sauté for 5 minutes
4. While the veggies are sautéing, wash the enoki mushrooms, cut off the roots, and cut the length of the mushroom in half
5. Add both types of mushrooms, yeast flakes, vegetable stock, and water to the pot, bring to a boil and mix occasionally
6. Add the rinsed barley and let cook on low heat until veggies are soft and the barley is puffed (about 15 minutes)

And there you have it! What is your go-to soup when the weather gets cooler? Let us know in the comments!

Mika Fogelman- Client Care Manager

Mika is passionate about helping others in any way she can. Having danced since she was five years old, she discovered excitement for fitness through teaching Zumba dance fitness classes, and loves to help others develop their confidence through exercise.

The post Hearty Vegan Mushroom and Barley Soup first appeared on Le Physique | Vancouver Personal Training.

Serves: 4

Instructions:

1. Blend all ingredients in a blender until smooth
2. Refrigerate for 30 minutes

Optional but worth it:

1. Add 1/2 teaspoon of ground cinnamon in the blender
2. Serve with banana slices, raspberries, and blueberries
3. Make it a “power pudding” by adding chia or hemp seeds and replacing the cocoa powder with cacao powder

This rich pudding will sneak some healthy fats, potassium, and fiber into your diet while tasting amazing. Give it a try and tell us how it goes in the comments!

Mika Fogelman- Client Care Manager

Mika is passionate about helping others in any way she can. Having danced since she was five years old, she discovered excitement for fitness through teaching Zumba dance fitness classes, and loves to help others develop their confidence through exercise.

The post Vegan Avocado Chocolate Pudding first appeared on Le Physique | Vancouver Personal Training.

 Directions

1. In a large bowl, mash cooked chickpeas using a fork, a potato masher, or food processor until it’s almost completely mashed.
2. Add celery, carrot, onion, garlic powder, cloves, cilantro, paprika/chipotle powder, and flour. Season to taste with salt and black pepper.
3. Sprinkle some flour over a cutting board. If it’s too wet or sticky, add more flour – this makes forming a ball easier. Scoop the batter and roll into 5-6 evenly sized patties.
4. Heat a frying pan or skillet on medium heat. Make sure that it’s well heated so the patties don’t stick once you start cooking. Add a drizzle of oil in a frying pan or skillet. Lightly pan-fry for 3-4 minutes on each side until golden brown.
5. Assemble the burger buns with chickpea patty with lettuce, tomato, red onion, and condiments.

A delicious and wholesome vegan meal for everyone to enjoy! What vegan recipes do you enjoy making? Let us know!

The post Healthy Eats: Vegan Chickpea Burger first appeared on Le Physique | Vancouver Personal Training.

Lets conquer the Moule Frites!

1. Discard any opened mussels. Remove beards from the remaining mussels by pulling it from side to side using a paring knife.  Scrape off barnacles from the shell. Soak the mussels in cold, ice water for about an hour.  Remember to change the water 3-4 times – the water becomes very cloudy. Drain well; pat dry with paper towel.
2. Place a large, heavy-based sauté pan (with a lid) on medium. Add butter and sweat the shallots for 5 minutes. Add in thyme sprigs, chunks of spring onion, and peppercorn. Cook for about 1 minute.
3. Deglaze with white wine until stock reduces by 1/3.
4. Turn the heat on high, then add all the mussels. Cover and cook for 5 minutes. Shake them up every so often so the mussels cook evenly.
5. Transfer cooked mussels into a deep serving dish. Discard any unopened mussels. Garnish with remaining parsley. Dip the slices of baguette into the rich broth. Enjoy!

Making an elegant dinner doesn’t have to be difficult. What’s your favourite way of preparing mussels?

Pichada Wangsangthong – Client Care Manager
Pichada grew up playing various sports such as track and field, and is now primarily involved in karate and tennis. A 3rd year student at UBC, she enjoys using her education to help guide her clients in physical activities to avoid injuries. Pichada has a passion for food adventures, sports, and healthy living and hopes that she can assist others in their journey to achieving their fitness goals.

The post Healthy Eats: Moule Frites with a Twist first appeared on Le Physique | Vancouver Personal Training.