SHiFT in the KiTCH for Fall
SHiFT is a community. Our rides are an invitation to dig deep and nourish yourself. And our studio is an invitation to join a family of fitness enthusiasts who will help you along the way. One of the best ways to cultivate health and hearth is through the kitchen. So as we take in the bounty of the Fall Harvest, lets meet some of our SHiFT “sistas” and see what they are cooking up in the kitchen.
Pam Miller, Director of Logistics, is a ROCKSTAR, whose ardor and acumen, helped SHiFT become the mecca it is today. As an industrious working mother, Pam has shared with us her dinner time challenge. In true SHiFT spirit, she conquered that challenge with this awesome healthy and quick recipe.
Lemon Rosemary Roasted Chicken
1/4 cup olive oil
2 lemons – 1 zested and juiced (about 1 1/2 tsp zest, 4 tbsp. juice) and 1 thinly sliced
1 tablespoon Dijon mustard
2 cloves garlic, minced
1 1/2 pounds red potatoes, cut into 1-inch cubes
1 1/2 pounds bone in, skin on chicken thighs
4 sprigs fresh rosemary
Preheat oven to 425 degrees. In a small bowl whisk the oil, lemon zest and juice, mustard and garlic; season the dressing with salt and pepper.
On a rimmed baking sheet, toss the potatoes, chicken, rosemary and sliced lemon with the dressing arrange the potato mixture and chicken, skin side up, in a single layer.
Roast, turning the potatoes once, until the potatoes are golden brown and tender and the chicken is cooked through, 35-40 minutes.
SHiFT it your way! Add root vegetables or brussel sprouts – get your ROASTIN ON!
You will find Kristen Pearlman’s blue eyes behind the desk in the Guilford studio. This marathon running Mama is always there to greet you with a smile before class and hand you your lavender towel when you cross the finish line. With her signature smile, Kristen’s active lifestyle permeates into all areas of life.
Fall Paleo Pumpkin Pancakes
½ cup almond flour
2 tablespoons coconut flour
1 tablespoon ground flax seed
2 tablespoons vanilla protein powder (optional)
pinch of salt
½ tablespoon cinnamon
1 teaspoon pumpkin pie spice
¼ teaspoon baking soda
½ cup pumpkin puree
¾ cup egg whites
2 tablespoons honey
½ teaspoon vanilla extract
coconut oil for cooking pancakes
Heat a pancake griddle over medium heat.
Combine dry ingredients in a bowl.
Whisk together wet ingredients in a small bowl.
Add wet to dry ingredients and stir together.
Add enough coconut oil to the pan to grease the center.
Pour batter in approximately ¼ cupfuls onto pan and spread out into pancake shape.
The batter will be a bit thick and need some help to form a circle.
Cook for about 3-4 minutes on the first side, carefully flip and cook for another 1-2 minutes on the second side.
Repeat with remaining batter, adding more coconut oil to the pan as needed.
Gal Hershtig, leads classes in New Haven. She knows as both a fitness guru and a pediatric dentist that healthy food choices are essential to our well-being. When she entertains she does so with culinary class. Check out this “delish” appetizer!
Arugula, Avacado and Fennel Salad
2 medium avocados, sliced
2 tablespoons lemon juice(1/2 lemon)
1 Fennel bulb, fronds and outer layer removed, cored and very thinly sliced
8 cups Arugula, long or tough stems removed
1/2 cup fresh cilantro leaves
1/4 cup olive oil
coarse salt and freshly ground pepper to taste
Slice avocados thinly and place in a small bowl, sprinkle with 1 tablespoon lemon juice and toss to coat.
Add the Fennel, onion and remaining 1 tablespoon lemon juice, toss gently.
Combine the arugula, cilantro, olive oil, salt and pepper in a large bowl.
Add to the avocado mixture.
SHiFT it your way and add some walnuts!
We will see you in the Studio and invite you to SHiFT it in the Kitch! From bike to cutting board to table, approach all your pursuits with a little love and a little SHiFT in the right direction. Look for more SHiFT recipes from our family to yours. Instructions