Hope everyone is having a fabulous Thursday so far. I have been having a great day so far. I had a 6am class, went home and slept for an hour and a bit, woke up and went for a bike ride, dyed my hair and now I’m at the gym. I have a client in in a little bit but thought I would take some time to post a recipe and talk about something that I’m working towards before she gets here.


I got a road bike for my birthday. I just tried it out for the first time on Tuesday and I really like it.

My New Bike

I haven’t seriously ridden a bike since I was in grade 8. The last time I did I went headfirst over the handle bars and broke my wrist which required surgery and a full arm cast for the entire summer….total bummer.


I did not just randomly decide to get a bike and start riding again, I have a driving force behind me pushing me to do it.


I am participating in this year’s Ride to Conquer Cancer biking from Toronto to Niagara Falls which is 200+km. On June 9th we ride from Toronto to Hamilton then on Sunday the 10th we ride from Hamilton to Niagara Falls. This is something I have wanted to do since my dad passed away almost 4 years ago from Thyroid cancer. As I said, biking is not something I currently do and I thought it would be a great challenge and way to honour my dad’s memory all at once. There are over 4600 participants and everyone has to raise $2500 to join the ride. All of the funds are then donated to the Princess Margaret Hospital’s cancer research centre.


I know that this will be a gruelling couple of days but really, it’s nothing compared to having cancer. I remind myself of that as I’m riding and my legs get sore. I even have a playlist on my ipod of songs that remind me of my dad and that just drives me to keep going. I’ve only been out a few times but I am really enjoying cycling and the freedom you get from just hoping on your bike and going. There are lots of great bike paths in London which is great because I have no desire to bike on the road.


I’ll be posting more on my cycle training as it continues but if you’d like to check out my personal page for the ride to conquer cancer you can see it here and here’s a quick orientation video highlighting the ride:


In other news I made a pretty good chicken, broccoli & brown rice casserole the other day that I thought I’d share with you. This dish takes very little time to prepare and is a staple in our meal rotation at our house. If I multi-task while making this I can have it on the table in 30 minutes flat. Now that’s a quick comfort meal.



  • 4 chicken breasts
  • 4 cups cooked brown rice (I just cook it in the microwave)
  • 3 cups of broccoli – give or take. I use frozen stuff and I never measure it out
  • 1 can low fat cream of broccoli soup
  • 1/4 – 1/2 cup almond milk or milk of choice
  • 1/2 cup nutritional yeast
  • 1/2 cup sharp cheddar cheese

Making It:

  • Preheat oven to 375
  • Dice chicken into bite sized pieces and brown in a skillet
  • While the chicken is cooking I usually defrost the broccoli so the dish will cook faster
  • If using fresh broccoli I recommend steaming it for 3-7 minutes (depending on how crisp you like it)
  • Take cooked rice, chicken, broccoli, can of soup, nutritional yeast and mix together. Add enough milk so that the dish is moist but not runny or too liquidy (it’s a word)
  • Sprinkle cheese on top and place in oven uncovered for 15-20 minutes to allow everything to bake together and the cheese to get gooey and delicious
Before the Cheese Application

Because everything is cooked before it goes in the oven this dish takes no time to come together. I’ve even forgone baking this and just mixed everything together and served it straight from the stove.


This is a super simple dish that I never get sick of. It’s definitely not fancy but it’s comforting and yummy and that’s what I really care about.


In other news I’m going to start posting a Powerhouse Video of the Day at the bottom of each of my posts so you can see what goes on at our gym on a daily basis. We love videos.


Powerhouse Video of the Day:

Biking for a Cause & Chicken, Brown Rice & Broccoli Casserole Recipe
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5 thoughts on “Biking for a Cause & Chicken, Brown Rice & Broccoli Casserole Recipe

  • April 19, 2012 at 9:46 pm

    I did this ride two years ago, the most amazing ride of my life. I am an avid cyclist and have done the MS ride for 4 years. The Ride to Conquer Cancer was one of the most emotional rides I have ever done. I cried at the opening ceremonies, cried when I came across the finish line to be greeted by a good friend battling Myeloma. When I was exhausted and soaking wet from rainstorm day one I kept telling myself that people fighting cancer endure worse. Tip – don’t camp – we stayed in residence at McMaster and I was ever so thankful to have a bed and hot shower to go home to at the end of the ride .

    • April 21, 2012 at 12:49 pm

      I have a feeling I will be an emotional wreck during the ride. I’m doing the ride by myself and have no idea what I’m doing about sleeping arrangements yet so that is a fantastic tip! Anything else you think I should be prepared for?

      • April 21, 2012 at 2:16 pm

        They transport your luggage from Toronto to Hamilton the first night. Make sure you wrap everything in plastic before packing it in your suitcase or whatever you are using. The year I did the ride it poured rain and I was glad that I had put all my clothes in a garbage bag and then in my travel bag as all the luggage was sitting on the ground for you to claim when you arrived in Hamilton in the rain soaking wet!
        Pack snacks, they provide you with snacks but I was glad I had packed power bars, dried fruit and nuts as the line ups at pit stops were long and for some of them I just wanted to keep going.
        I would love to do this ride again but raising that kind of money year after year is tough, maybe do it again in a couple of years.

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