Singapore Fitness

Cauliflower Arepa | UFIT Kitchen

UFITs new take on ‘Arepa,’ by replacing the dough and flour with the Cauliflower. Yet another unbelievable use for cauliflower. 

INGREDIENTS:

  • 1/4 cup mashed cauliflower
  •  2 tbsp flaxseed meal
  • 1 tsp pysillium husk
  • 1/4 tsp chia seeds
  • Sea salt to taste

METHOD:

1. Mix all the ingredients with a fork. Once the ingredients are well combined, use your hands to make a ball and shape into a burger.
2. Prepare a baking tin with oil spray or putting 1-2 drops of oil spread and spread with a napkin.
3. Place the arepa and sprinkle sesame seeds.
4. Cook in preheated oven at 200 until crispy on the outside. Cool down, slice in half and fill.


For more information for UFITs Nutrition programs get in touch with us here. Join our next Clean & Lean Challenges that we run 4 times a year providing you with the opportunity to change your healthy habits into a lifestyle.

Thanks to @Soff.it for providing these deliciously creative recipes.

Homemade Chicken Tikka | UFIT Kitchen

A tasty and simple dish for the whole family to enjoy. 

INGREDIENTS:

  • 6 barbecue skewers
  • 250g chicken breast
  • 1 red onion
  • 1 green capsicum
  • 1 tomato
  • 2 tbsp dried tikka spices (double check that there's no sugar added)
  • 1 lime - wedged
  • Cilantro to taste
  • Coconut oil (just a little bit for brushing after sprinkling the spices)

METHOD: 

1. Cut the chicken into cubes. Place in a bowl and toss 1 tbsp of spices.
2. Cover with paper wrap and store on the fridge.
3. In the meantime, chop the vegetables in chunks.
4. Put the skewers under water for 30 seconds. Assemble the skewer by mixing the chicken, onion, capsicum and tomato. Then place on a baking tray.
5. Use a brush with coconut oil to “paint the skewers" and sprinkle the remaining tbsp of spices on the skewers.
6. Bake in a preheated oven to 200 for 15-20 minutes.


For more information for UFITs Nutrition programs get in touch with us here. Join our next Clean & Lean Challenges that we run 4 times a year providing you with the opportunity to change your healthy habits into a lifestyle.

Thanks to @Soff.it for providing these deliciously creative recipes.

fb_social C&L_generic.jpg

 

Italian Inspired Zoodles | UFIT Kitchen

Go green!

Replace your standard noodles or flour based ingredients and enjoy this meal without your carbohydrates. You can also use this recipe when taking part in our Clean & Lean programmes.

Serves 2

INGREDIENTS:

  • 150 grams of lean beef
  • 1/2 small onion
  • 1/4 green pepper
  • 1/4 garlic clove
  • 1 tsp dried oregano
  • 2 tsp of parsley (fresh preferably)
  • Peperoncino (or chili flakes)
  • Salt and pepper

METHOD:

1. Process for 2-5 minutes your beef with onion, 1/4 green pepper, 1/4 garlic clove, 1 tsp dried oregano, 2 tsp of parsley (fresh preferably), peperoncino (or chili flakes) salt & black pepper to taste.
2. Put 2 tbsp of flaxseed on a plate. Wet your hands and roll your mix to make the meatballs rolling them through the flaxseed, making a thin coat.
3. Bake at 200 until golden brown. This makes approximately 6 meatballs. Serve with zucchini noodles, hot sauce and extra virgin olive oil.
 


For more information for UFITs Nutrition programs get in touch with us here. Join our next Clean & Lean Challenges that we run 4 times a year providing you with the opportunity to change your healthy habits into a lifestyle.

Thanks to @Soff.it for providing these deliciously creative recipes.

Santa's Brownies | UFIT Kitchen

There's always room for dessert... Get your hands on these delicious brownies for your guests!

INGREDIENTS:

  • 200grams 100% cacao chocolate (1 bar)
  • 3/4 cup unsweetened cocoa powder
  • 1 cup nut flour of your choice
  • 3 eggs
  • 1 egg white
  • 1/3 cup coconut oil
  • 1/3 cup water
  • 1 tbsp almond butter (room temperature)
  • 1/2 tsp baking powder
  • 1/2 tsp vanilla extract
  • Stevia to taste
  • Coconut chips

DECORATION:

  • 12 toothpicks
  • Cotton
  • 12 strawberries

METHOD:

1. Melt half of the coconut oil and the chocolate bar in a sauce pan. Once melted, pour on a bowl and reserve. On a different bowl mix the remaining coconut oil, eggs, egg white, almond butter, vanilla extract and stevia. 
2. Put this mix into the melted chocolate bowl (by now should be cooler). 
3. Combine well and then add the dry ingredients. Brush with coconut oil a muffin tray (12) and pour the mix, filling only 1/3 of the cup. 
4. Bake on a preheated oven to 200C for 12/15 minutes. Cool down and remove from the mould. Wash the strawberries and remove the stem. Chop the bottom to make "the hats" and place on top of the brownie. 
5. Use a small amount of cotton to wrap the end of a toothpick, then place on top of the strawberry and press. Use the Coconut chips to finish the decoration, as shown in the picture.


For more information for UFITs Nutrition programs get in touch with us here. Join our next Clean & Lean Challenges that we run 4 times a year providing you with the opportunity to change your healthy habits into a lifestyle.

Thanks to @Soff.it for providing these deliciously creative recipes.

November story: Brooks Entwistle

Three years ago this fall, I walked into UFIT on Amoy Street and met a brand new trainer who had just started that week. The young Lawrence Cartwright.

Photo credit: Zeb Blais

Photo credit: Zeb Blais

For the fall of 2013, I came in six days a week - three with Dan Carter who would take a technical approach to my workout, and then three with Lawrence who would destroy me on the cardio front in what was to become the Lane of Pain. I loved every minute, and was UFIT member of the month in October 2013 as these two guys tag-teamed to get me in the best shape of my life to attempt Mt. Everest in the Spring of 2014.  

I showed up in Nepal for the climb in fighting UFIT form, and had an excellent month trekking to Everest Base Camp, climbing 6,000 meter Lobuche East and then going through the Khmbu Ice Fall on the way to Camp One. Tragically the horrible events of 18 April occurred just after that, with a big avalanche killing 16 sherpa on the route we had just covered.  Our climb was over, and while extremely disappointing given all the training involved, it certainly was the right call given the tremendous sacrifices of the sherpa community.

I came right back to UFIT, and Lawrence and I started working for the next one. A year later, thanks to excellent preparation at both UFIT, and also pulling sleds at CrossFit Bukit Timah, I was able to approach and summit Mt. Vinson, the highest mountain in Antarctica in November 2015.

Keeping a tradition alive, I came right back to the Lane of Pain the day after this climb and started thinking about the next goal with Lawrence. One of the great things about our sessions is that my wife Laura, a UFIT member for several years and in awesome shape, joins and pushes me on the competitive front. Really fun.

In September this year, after several months of very specific and intense 8,000 metre peak training designed and implemented by Lawrence, I went to Cho Oyu in Tibet, at 8,201 metres and the sixth highest peak in the world, and attempted a rapid ascent (three weeks instead of the traditional six weeks to climb the mountain) and then ski descent of the mountain.  

Photo credit: Zeb Blais

Photo credit: Zeb Blais

On 1 October, our team was the first to summit after an amazing sunrise, and then we clipped into our backcountry skis at the summit and began the ski ascent down, eventually taking off our skis at Camp One at 6,000 metres where the snow ends. A truly epic trip and with Lawrence's critical help on the training front, I became the oldest American and one of the oldest people ever to ski from the top of an 8,000 metre peak.

Thanks to the entire UFIT team, you have the best gym culture in Asia, and I am forever grateful for the #paininthelane sessions, Pearl Jam Deadlift Fridays and all the other creative ways you all have come up with to pound a 49 year old body in to 8,000 metre Himalayan peak shape.

As always, I met Lawrence back in the Lane the morning after returning from Tibet, and he had already come up with new, and occasionally sick, drills for whatever the next goal may be.

Thanks again.

Brooks Entwistle
Singapore
Member since September 2013