Club Squash League – Members Only
Monday Nights
Oct 5th – Dec 14th
(No League Play Monday Oct 12th)
5:00 -7:00 & 7:15 – 9:15
Team Play
Sign up on your Global App – under programs or click here
All Levels
All Genders
We will be following ViaSport COVID regulations.
No handshaking
No wiping sweat on walls
Social Distancing
Bring your own racquet, towel, court shoes, balls and sweat towel
Courts will be sanitized between matches
Limited space – there will be a wait list and if needed we will offer another league night on Tuesdays.
Cranberry Bliss Bars
These Makeover Cranberry Bliss Bars are SO good, with less than half the calories and fat than the ones you buy at Starbucks and so much cheaper to make yourself!
A blondie cookie bar with chunks of white chocolate chips and dried cranberries, topped with sweet cream cheese icing, tart dried cranberries and white chocolate drizzle – perfect for the holidays!
*Recipe from SkinnyTaste.com
Ingredients:
- 2 cups all purpose flour, Gold Medal
- 1/2 tsp baking soda
- 1/4 tsp salt
- 1/8 teaspoon ground cinnamon
- 2/3 cup granulated sugar
- 2/3 cup brown sugar, unpacked
- 1/4 cup melted unsalted butter
- 2 large egg whites
- 1/4 cup unsweetened apple sauce
- 2 tsp vanilla extract
- 2/3 cup white chocolate chips or chopped white chocolate
- 1/3 cup dried cranberries, chopped
For The Frosting:
- 8 oz 1/3 less fat cream cheese, softened
- 1/2 cup powdered sugar
- 2 ounces white baking chocolate, melted*
- 1/3 cup dried cranberries, chopped
- 1/2 tsp vanilla extract
Directions:
- Preheat oven to 350°F. Lightly spray a 9 x 13 inch non-stick baking pan with cooking spray.
- In a large bowl, combine the flour, baking soda, salt and cinnamon and stir to blend.
- In another bowl, whisk the sugars with the butter, egg whites, applesauce and vanilla until light and fluffy.
- Whisk the dry ingredients into the wet ingredients in two additions until the batter is very well blended. If the batter looks more “crumbly” than smooth, add just a drop of water at a time (ONLY if needed) until it smooths out.
- Fold in white chocolate chips and 1/3 cup cranberries. Spread batter onto the baking pan using the back of a measuring cup to smooth evenly.
- Bake 10 – 14 minutes, until the edges are light brown and a toothpick inserted comes out clean. Don’t over-bake or your bars will be dry. Let it cool completely on wire rack.
- Meanwhile, prepare the frosting; in a large bowl, use an electric mixer to beat the cream cheese, powdered sugar and vanilla until well-blended. Frost bars and sprinkle with remaining cranberries. Drizzle with the melted white chocolate.
- *To melt the chocolate, place in a microwave safe cup and heat 15 seconds; stir. Another 15 seconds; stir until the chocolate is melted.
- When the chocolate sets, cut into 15 large squares (5 cuts by 3 cuts with the knife). Then cut each square in half diagonally to create triangles. Store in the refrigerator until ready to serve.
2021 Kelowna Squash Open
2021 KELOWNA OPEN – WELCOME BACK TO SQUASH!
We are excited to get our tournament back up and running. This year will be a “no frills” event due the uncertainty of the world from COVID. That means no PSA event this year. There is some excellent squash and fun to be had though. Here’s the info:
- Only $30
- November 12 – 14th. Registration deadline Nov 7th.
- Three matches guaranteed.
- Masters 50+ and 60+.
- Prizes for first to third and consolation winner in each division.
- Saturday night event at a local brewery – more details to come. (beer / food will not be covered by the registration fee – participant will be responsible for their own fare)
- Preferred rate at local hotel (details to come)
- Sign up here: https://clublocker.com/tournaments/13089/info
All levels are welcome!
21 Days To Christmas
The Academy of Nutrition and Dietetics says it takes about 21 days to establish a new behavior pattern and about 3 months to make it a habit. We use the minimum to show results and then give you the option to continue.
Rachel of KelownaFit has teamed up with BLKBOX and Stoke and has masterfully designed the perfect program to help you feel and look your best as we celebrate the 2021 Holiday season.
This 3 week program kicks off Friday December 3rd and spaces are limited.
For Complete Program Details, click HERE.
**Registration Opening Soon**
Broccoli Cheddar Soup
INGREDIENTS:
- 3 tbsp butter
- 1 yellow onion, diced
- 1 garlic clove, minced
- 2 tbsp all-purpose flour
- 2 cups chicken broth
- 1 cup 2% milk
- 4cups broccoli florets
- 1 tsp dried mustard powder
- 1 cup shredded sharp cheddar cheese
- Salt and pepper to taste
DIRECTIONS:
- In a large Dutch oven or soup pot, melt the butter over medium-high heat. Add the onion and cook, stirring often, until it begins to soften, about 2 to 3 minutes.
- Add the garlic and cook, stirring, until it becomes fragrant, about 30 seconds. Add the flour and continue to cook, stirring constantly, for about 1 minute.
- Add the chicken broth and milk. Bring the mixture to a simmer and reduce the heat to medium.
- Add the broccoli, dried mustard, and smoked paprika. Cook, stirring occasionally, until the broccoli is tender, about 5 to 10 minutes.
- Stir in the cheddar cheese and season with salt and pepper to taste.
- Serve immediately or store in the refrigerator for up to 3 days.
Recipe from Fitness On Demand
HUMMUS & VEGGIE BREAKFAST BOWLS
HUMMUS & VEGGIE BREAKFAST BOWLS
Switch up your typical breakfast this week and try this hearty & delicious hummus & veggie bowl!
This protein & fiber-packed dish starts with a bed of fresh kale & shaved Brussels sprouts.
Top your greens with quinoa, avocado, slivered almonds, and a boiled egg! Serve it up with a side of hummus and enjoy!
INGREDIENTS
1 tbsp olive oil
1 tbsp apple cider vinegar
1 tsp Dijon mustard
1/2 shallot, minced
Salt and pepper to taste
SALAD
2 cups finely chopped green kale
1 tsp olive oil
1/4 lb shredded Brussels sprouts,
1/2 cup cooked red quinoa
1/4 cup hummus
1/4 avocado, pitted and sliced
1 large egg, soft-boiled, peeled and halved
2 tbsp slivered almonds
1/8 tsp red pepper flakes (optional)
DIRECTIONS
In a small bowl, whisk together the oil, vinegar, mustard, shallot, salt, and pepper. Set it aside.
In a large mixing bowl, massage the kale with 1 teaspoon of olive oil. Using tongs, toss in the Brussels sprouts, quinoa, and the dressing.
Spread the hummus on the base of a serving dish. Arrange the salad on top of the hummus and top with the avocado, egg, almonds, and red pepper flakes.
Serve immediately or store in an airtight container in the refrigerator for up to 3 days.
RECIPE: @ healthy.mealplans
Moroccan Chickpea Quinoa Power Salad
prep time:15 MINUTES cook time:15 MINUTES total time:30 MINUTES
INGREDIENTS:
POWER SALAD:
- 1 ½ cups cooked quinoa (or ½ cup uncooked)
- 1 cup matchstick carrots
- 4 scallions, thinly sliced
- 1 (15 ounce) can of chickpeas, rinsed and drained
- ⅓ cup chopped dates
- ⅓ cup golden raisins
- ¼ cup chopped pistachios
- 1 bunch flat leaf parsley, chopped
HONEY-LEMON DRESSING:
- ½ teaspoon cumin powder
- 1/3 cup olive oil
- 2 tablespoons lemon juice
- 1 tablespoon honey (maple syrup or brown sugar for vegans)
- ½ teaspoon salt
- ⅛ teaspoon chili powder
DIRECTIONS:
- POWER SALAD: Cook the quinoa according to package directions. Allow the quinoa to cool completely before tossing with the salad ingredients. Toss ingredients together.
- HONEY-LEMON DRESSING: Combine the ingredients for the dressing in a small mason jar and give it a few good shakes until the dressing mixes through. Drizzle the dressing into the salad and toss the salad to combine everything. Serve immediately or store in the refrigerator for later!
NOTES:
- Sometimes when you buy parsley, the bunch is HUGE. If that is the case for you, just use ¾ bunch. It’s really up to you how much parsley/herbs you want to use. Also, some of the parsley can be replaced with mint or cilantro if you’d like.
- When preparing the quinoa, add a teaspoon of oil and sauté the quinoa for about 1 minute before adding the water and cooking. This gives the quinoa a really great nutty/toasted flavor which goes really well with the flavors of this salad!
Chocolate Gluten Free Muffins
1/2 Cup Almond butter
1 Banana
1 Egg or Flax Egg replacement
1/4 Cup Honey
1/4 Cup Cocoa
2 Tablespoons Flaxseed
1 Teaspoon Baking soda
1 Cup Zucchini
1/4 Cup Chocolate Chips
Put all ingredients in the blender – except the Zucchini & Chocolate Chips
Stir in the Zucchini & Chocolate Chips
Sprinkle Chocolate Chips on top
Bake 375 for 20 minutes
Makes 9 Muffins