In2Fitness

Outdoor bootcamps are starting up again! Saturdays 9:45am Wetherby Park, Victoria. Bring a mat and weights if you have them. $10 drop-in.

Pumpkin Brownies :),

After you are done carving your pumpkin, scoop out the insides and it makes great brownies. This recipe also works well with sweet potato.

Ingredients
1 1/2 cup almond butter (or other natural nut butter)
1 1/2 cup canned pumpkin puree
4 eggs
1 cup maple syrup or honey
2 tsp vanilla
1 cup cocoa powder
1 tsp baking soda
pinch of salt
1 cup chocolate chips

Preheat oven to 350F and prepare a 8×8 baking dish with grease or parchment paper.
In a large bowl, mix together almond butter and pumpkin.
Whisk in the eggs, then add the maple syrup and vanilla.
Add cocoa powder, baking soda, and salt, and stir till combined.
Add in chocolate chips.
Pour into pan and bake for 22-25 minutes or until toothpick comes out clean. Different size pans will yield different baking times.
Let cool before serving (For topping, melt chocolate chips in microwave with 1 tsp coconut oil)

Dutch Oven Bread

3 cups (450g) flour , bread or plain/all purpose (Note 1)
2 tsp instant or rapid rise yeast (Note 2 for normal / active dry yeast)
2 tsp cooking / kosher salt , NOT table salt (Note 3)
1 1/2 cups (375 ml) very warm tap water , NOT boiling or super hot (ie up to 55°C/130°F) (Note 4)
DOUGH SHAPING
1 1/2 tbsp flour , for dusting

Instructions

https://www.youtube.com/watch?v=fhM0cGiH8R4&t=1s

Mix Dough: Mix flour, yeast and salt in a large bowl. Add water, then use the handle of a wooden spoon to mix until all the flour is incorporated. Dough will be wet and sloppy – not kneadable, but not runny like cake batter. Adjust with more water or flour if needed for right consistency (see video at 17 sec, Note 5).
Rise: Cover with cling wrap or plate, leave on counter for 2 – 3 hours until it doubles in volume, it’s wobbly like jelly and the top is bubbly (see video at 24 seconds). If after 1 hour it doesn’t seem to be rising, move it somewhere warmer (Note 6).

Optional – refrigerate for flavour development (Note 9): At this stage, you can either bake immediately (move onto Step 5) or refrigerate for up to 3 days.

Take chill out of refrigerated dough – if you refrigerated dough per above, leave the bowl on the counter for 45 – 60 minutes while the oven is preheating. Cold dough does not rise as well.

Preheat oven (Note 7) – Put dutch oven in oven with lid on (26cm/10" or larger). Preheat to 230°C/450°F (220° fan) 30 minutes prior to baking. (Note 8 for no dutch oven)
Shape dough: Sprinkle work surface with 1 tbsp flour, scrape dough out of bowl. Sprinkle top with 1/2 tbsp flour.

Using a dough scraper or anything of similar shape (cake server, large knife, spatula), fold the sides inwards (about 6 folds) to roughly form a roundish shape. Don’t be too meticulous here – you’re about to deform it, it’s more about deflating the bubbles in the dough and forming a shape you can move.

Transfer to paper: Slide a large piece of parchment/baking paper (not wax paper) next to the dough, then flip the dough upside down onto the paper (ie seam side down, smooth side up). Slide/push it towards the middle, then reshape it into a round(ish) shape. Don't get too hung up about shape. In fact, lopsided = more ridges = more crunchy bits!

Dough in pot: Remove piping hot dutch oven from oven. Use paper to place dough into pot, place lid on.
Bake 30 minutes covered, then 12 minutes uncovered or until deep golden and crispy.
Cool on rack for 10 minutes before slicing.

Recipe Notes:
MAKE AHEAD/Storage:
Fridge up to 3 days – Rise dough per recipe, then leave in bowl and refrigerate up to 3 days. Flavour gets better with time. Dough will stay bubbly for a day or two, then will deflate – that’s fine. Shape into round and place on paper per recipe, then leave for 45 – 60 minutes to take the chill out of it, then bake per recipe. Cold dough won’t rise as well.
Bread in photos & video is 2 hr rise, immediate bake.
Cooked bread – great fresh for 2 days, then after that, better warmed or toasted. Keep in an airtight container or ziplock bag. This stays more fresh than usual homemade bread, especially if you use bread flour.
Freeze cooked bread for up to 3 months.
1. Flour – bread flour will give a more the crumb a more chewy, fluffy texture like bakery Artisan bread because it has higher protein, and bread stays fresher for longer. Plain / all purpose flour still works 100% perfectly, texture is just not quite the same.
Wholemeal/wholewheat flour – start with 30g/ 1/4 cup less flour and just add more as needed to get the consistency shown in the video (because wholemeal flour is a bit more absorbent than white, I find).
2. Yeast – use yeast labelled “instant” or “rapid rise”. If you can only find normal yeast (can be labelled “active dry yeast”) then dissolve yeast in water first (no need to let it foam), then immediately add flour and salt and mix. Proceed with recipe as written.
3. Salt – reduce to 1 ¼ tsp if using table salt (finer grains = less volume for same amount of salt) otherwise it will be too salty.
4. Water temperature – if it’s so scorching hot you wouldn’t bathe in it, it will kill the yeast. If it’s a lovely temp you could sit in for hours in a bubble bath, it’s the perfect temp.
5. Dough consistency can be affected by factors like different brands of flour, humidity in air. If dough is too dry, add touch of water. Too wet, add a touch of flour. Compare to video at 17 seconds and photos above.
6. Dough rising – time will vary depending on room temperature, humidity, flour you use etc. It’s fine if it rises faster or slower – you just need to achieve the dough rise as specified (double volume, bubbly surface, wobbly consistency, per video at 24 seconds). I told you – this recipe is forgiving!
If it’s coldish in your kitchen (22°C/70°F or less) OR it’s just not rising (check at 1 hour), then tuck the bowl somewhere warmer. Yeast loves warmth!
Simple method I use: in sink with warm (not hot) water, with ramekin to elevate bowl above water level. Or run dryer for a few minutes then place bowl in there. Do not put bowl in direct sunlight indoors – too hot. But in shade near sunlight is good!
If dough rises faster than 2 hours (eg super hot day), then put bowl in fridge to stop the rise while you preheat the oven. On super hot summer days, it can rise in 45 minutes!
7. Oven preheating – If baking immediately, start preheating oven when you can see dough is rising (at 1.5 hours) or if you refrigerated, while dough is resting to take chill out of it.
It’s also fine to shape the dough into a round, place it on parchment paper and leave for 30 minutes while oven preheats (I told you this is a flexible recipe!!)
8. Dutch oven (cast iron pot) creates a steamer effect, a home version of professional steamer ovens used by bakeries to make bread.
Pot size does not matter as long as it’s about 26cm/10″ or larger. Pot does not shape the bread, it’s to act as a steamer. Just need one large enough to give bread steaming space.
No dutch oven method – use 20cm/8” square metal pan (or similar but NOT glass, may shatter). Place in oven on middle shelf where bread will bake (or shelf under if tray won’t fit on same shelf), preheat oven. Boil kettle. Place paper with shaped dough on a baking tray. When you put the bread in, work fast as follows – place bread in oven, fill pan with boiling water, shut oven door = makeshift dutch oven steamer effect! Bake for full 40 minutes until it’s a deep golden brown.
Heavy roasting pan with high lid should also work – preheat per recipe. Bread is about 8-10cm/3.2-4″ tall.
9. Fridge = slows down yeast rising = time to let enzymes in the yeast to do their work, transforming starch into sugar which creates a more flavourful bread. See notes in post for more info.

New fitness instructor bio photos ☺️

New favourite salad dressing…

SPICY SALMON MAKI BOWLS:

INGREDIENTS

FOR THE SPICY MAYO:

2 tablespoons Japanese mayo
2 tablespoons sriracha
FOR THE SALMON:

1 pound skinless wild caught salmon, cut into 1 to 1-1/2 inch pieces
1/4 cup coconut aminos
1/4 cup rice vinegar
1 tablespoon toasted sesame oil
1 tablespoon sriracha
2 to 3 green onions, light green/white parts
FOR THE CABBAGE SLAW:

4 cups shredded cabbage
reserved dark green parts from 2 green onions
2 tablespoons tamari, or low-sodium soy sauce
2 tablespoons rice vinegar
1 teaspoon toasted sesame oil
1 teaspoon grated fresh ginger
1 teaspoon grated fresh garlic
FOR THE CRUNCHY PANKO TOPPING:

1 teaspoon toasted sesame oil
1/2 cup panko breadcrumbs
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
FOR BUILDING THE BOWL:

2 cups cooked sushi rice
1 small avocado, quartered and sliced
2 mini cucumbers, sliced
1/2 to 3/4 sheet nori, crushed
2 teaspoons total toasted and/or black sesame seeds

Ever wondered how they make that spicy mayo that zigzags your favorite rolls? It’s simple, you need equal parts Japanese mayonnaise and sriracha. Since it’s hard for me to find Japanese mayo where I live, I order it online. But it’s a must if you want to recreate that sauce. For this recipe, I mix 2 tablespoons of each together.

salmon

As for the salmon, you will want 1 pound skinless (wild caught is best) salmon. I just so happened to go shopping on a Monday morning and all I could find were these salmon steaks. So I cubed them into 1 to 1-1/2 inch cubes. Worked great!

salmon marinade

Next whip up the salmon marinade. It consists of 1/4 cup coconut aminos, 1/4 cup unseasoned rice vinegar, 1 tablespoon toasted sesame oil, 1 tablespoon sriracha and the light/white parts of 3 green onions. Whisk to combine.

salmon in a bag

Add your salmon to a re-sealable bag.
Pour the marinade over top.
let the salmon marinade
Squeeze out as much air as possible and seal to close. I like to place it on a small tray or pan just incase the bag leaks. Pop this into your fridge to marinated for 30 to 45 minutes.

rinse and cook rice

THIS IS WHEN I START THE RICE.

First rinse your rice until the water runs clear. Then follow the package instructions for preparing the rice or use your rice cooker. I always make rice in my rice cooker.

cabbage and green onion

While rice is cooking and salmon is marinating, prepare the cabbage slaw. Add 4 cups thinly shredded cabbage plus the dark green parts to the onion (reserved from making the marinade) to a bowl.

sauce for cabbage

Make the dressing by whisking together 2 tablespoons tamari, 2 tablespoons rice vinegar, 1 teaspoon toasted sesame oil, 1 teaspoon both grated ginger and grated garlic.

Pour in all of the dressing.
toss cabbage in sauce
And then toss to combine.
sesame oil, panko, garlic and onion powder in skillet

Moving on to the crunchy topping. Add a teaspoon of toasted sesame oil to a small non-stick skillet. Measure and add 1/2 cup panko bread crumbs and 1/4 teaspoon each garlic and onion powder.

toasted panko

Stir over medium-low heat until golden brown. Remove off of the heat and set aside.
salmon on foil lined pan

PREHEAT YOUR OVEN TO 400°.

Line a rimmed baking sheet with foil, lightly spray with olive oil and arrange the marinated salmon. Discarding any leftover marinade.

cooked and broiled salmon

Slip the salmon onto the middle rack and bake 6 to 8 minutes. Then remove and (using oven mitts) move the oven rack to the highest position. Turn on the broiler on high and broil until crispy, about 1 minute or so. Watch carefully, rotating the pan as needed to ensure equal browning.

FYI as for reheating leftovers, this salmon crisps and reheats beautifully in the air fryer. (4 minutes or so at 390°)

Spicy Salmon Maki Bowl

BUILD YOUR BOWL!

Divide rice among 4 bowls and top with slaw, salmon, avocado and cucumbers. Sprinkle with crush nori, toasted sesame seeds and the crunchy panko topping.

Spicy Salmon Maki Bowl

Lastly, drizzle with the spicy mayo

Spicy Salmon Maki Bowl

The flavors!! Oh my goodness the flavors of this bowl are exceptional. The sushi rice and salmon with the creamy avocado, cool cucumber and spicy mayo are out of this world. The crunchy panko hits this dish out of the park.

Prepare to fall in love.

TO MAKE THE SPICY MAYO:

In a bowl, combine Japanese mayo with sriracha. Cover and keep refrigerated until ready to use.
TO MAKE THE SALMON:

Prepare the marinade by combining; coconut aminos, rice vinegar, oil, sriracha and the light/white parts of the green onions. Place salmon in a bowl or resealable bag and pour marinade over top. Squeeze out as much air as possible and refrigerate for 30 to 40 minutes.

While the salmon is marinating I prepare the rice (following the package directions, or like me, use a rice cooker), the slaw and crunchy topping.
Once marinated (and the rest of the prep is done for the rice, slaw and crunchy topping) remove the salmon and preheat your oven to 400°. Line a rimmed sheet pan with foil, spray with olive oil and remove and arrange the salmon pieces. Discard the marinade.
Once the oven is preheated, slip the salmon into the oven and cook for 6 to 8 minutes. Then (using oven mitts) remove and move the oven rack to the highest position. Turn on the broiler and broil until crispy, about 1 minute or so.

TO MAKE THE CABBAGE SLAW:

Make the dressing by combining the tamari, rice vinegar, toasted sesame oil, ginger and garlic. In a large bowl add the cabbage and green onion. Pour in the dressing and toss well to combine.
TO MAKE THE CRUNCHY TOPPING:

Add toasted sesame oil, panko, garlic and onion powder to a small non-stick skillet. Heat over medium-low toasting the panko until golden. Remove off of the heat and set aside.
BUILD YOUR MAKI BOWL:

Divide rice among bowls (about 1/2 cup each) and top with cabbage slaw, salmon, avocado and cucumbers. Sprinkle with crush nori, toasted sesame seeds and the crunchy panko topping. Lastly drizzle with the spicy mayo.

Credit: Simply Scratch

BAKED BLUEBERRY LEMON OATMEAL CUP RECIPE
3 cups rolled oats
1/2 teaspoon kosher salt
1 teaspoon baking powder
1 cup unsweetened vanilla almond milk
1 cup plain greek yogurt (or apple sauce)*
2 pastured eggs, beaten
2 teaspoon lemon zest
1 tablespoon lemon juice
1/4 + 2 tablespoons monk fruit**
3/4 cup blueberries
1/4 cup sliced almonds

Preheat over to 350 degrees F.

Spray a 12-cup muffin tin with cooking spray or coat with coconut oil or butter to ensure nothing sticks.

In a large bowl combine oats, salt and baking powder and gently toss together.

Next, mix in milk, greek yogurt, eggs, lemon zest, lemon juice and monk fruit and stir together until everything is incorporated and you have a rich, thick batter.

Add in the blueberries and almonds and stir until just combined.

Evenly divide the oat mixture between all 12 muffin cups and pop in the oven for 25-30 minutes or until the muffins are set through and lightly golden brown on the top.

Cool completely before removing muffins from the pan and enjoy!

I like to store these muffins in an airtight container in the fridge where they will happily last up to one week.

To reheat the muffins, you can slice them in half and place them in the toaster oven or pop them in the microwave for 20-40 seconds.

*You can sub in applesauce or mashed banana for the milk dairy, if you want to keep the oat cups gluten free.

**Monk fruit is a plant-derived, calorie free sweetener. This is the one I am using. If you prefer, you can sub in coconut sugar (or really any granted sugar) in it’s place.

NUTRIENTS PER SERVING: Calories 129 | Total Fat 3.2g | Saturated Fat 0.3g | Cholesterol 1mg | Sodium: 142mg | Carbohydrate 19.1g | Dietary Fiber 3.1g | Sugars 2.1g | Protein 6.2g

Credit to: Clean & Delicious on YouTube

Chocolate Peanut Butter Banana Cups 🥰

Everyone’s Gonna LOVE these Chocolate Peanut Butter Banana Cups! Chocolate Peanut Butter Banana Cups Indulgent homemade FROZEN treats! Yassss! Sign me up! These little cups are a REALLY fun project to make with the kids this Summer! When shopping for ingredients: Look for high percentage cacao for the chocolate, and your PB should really be nothing but...

Found this recipe for Peanut Butter Pancakes in “A Couple Cooks”