Tuesday, February 25, 2020

Healthy Bites : Acai Smoothie Bowl

Posted by: Chamber Intern on Tuesday, February 25, 2020 at 12:00:00 am Comments (0)




  • 1 pack frozen acai (I usually buy Sambazon smoothie packs)
  • ½ frozen banana (any time a banana is about to go bad, I cut it into chunks and freeze it, so I always have these on hand)
  • Heaping ½ - ¾ cup fresh fruit (usually mixed berries, but depends on what I have on hand—pineapple is awesome or I’ll use fresh banana)
  • 1/3 cup coconut milk (any nut milk works, too) + more if it’s too thick
  • 1 tbsp apple cider vinegar
  • 1 tbsp hemp seeds (or any seed you like)
  • 1 tbsp protein powder (optional—I don’t always add this)

For topping:

  • ¼ cup granola
  • Handful berries
  • ½ banana, sliced


  1. Put all the main ingredients in a blender until smooth. If too thick, just keep adding a little coconut milk until it reaches the desired consistency.
  2. Add your toppings.  

Healthy Bites : Healthy Breakfast Cookies

Posted by: Chamber Intern on Tuesday, February 25, 2020 at 12:00:00 am Comments (0)



  • 1 cup creamy peanut butter (or other nut butter)
  • 1/4 cup honey
  • 1 teaspoon vanilla extract
  • 2 medium ripe bananas, mashed
  • 1/2 teaspoon salt
  • 1 teaspoon ground cinnamon
  • 2 1/4 cups quick oats
  • 1/2 cup dried cranberries or raisins
  • 2/3 cup chopped nuts, such as almonds, walnuts or pistachios



Preheat the oven to 325°F. Line a baking sheet with parchment paper or a Silpat.

In the bowl of a stand mixer fitted with the paddle attachment, beat together the peanut butter, honey, vanilla extract, mashed bananas, salt and cinnamon.

Add the oats, dried cranberries and nuts and mix until combined. Scoop about 1/4-cup mounds of the cookie dough onto the baking sheet, flattening each cookie slightly. (The cookies will not spread while baking, so you can space them relatively close together.)

Bake the cookies for 14 to 16 minutes until they’re golden brown but still soft. Remove the cookies from the oven then allow them to cool for 5 minutes on the baking sheet before transferring them to a rack to cool completely.


Monday, February 3, 2020

Healthy Bites--Chicken Parmesan Stuffed Peppers

Posted by: Chamber Intern on Monday, February 3, 2020 at 12:00:00 am Comments (0)
  • red or yellow medium bell peppers (about 1/2 lb each)
  • cups chopped cooked chicken
  • 1 1/2 roasted garlic pasta sauce (from 25.5-oz jar)
  • 1 1/2 cups shredded mozzarella cheese (6 oz)
  • 3/4 cup panko crispy bread crumbs
  • 1/4 cup grated Parmesan cheese
  • tablespoon olive oil
  • tablespoons chopped fresh basil leaves, if desired
  1. Heat oven to 350°F. Spray 13x9-inch (3-quart) glass baking dish with cooking spray. Cut bell peppers in half lengthwise; remove seeds and membranes. In 4- to 5-quart Dutch oven, heat 3 quarts water to boiling. Add bell peppers to boiling water, making sure water covers peppers. Cook 2 minutes; drain.
  2. In medium bowl, mix chicken, 1 cup of the pasta sauce and 1 cup of the mozzarella cheese.
  3. Place peppers cut side up in baking dish; stuff with chicken mixture. Top peppers with remaining sauce and mozzarella cheese.
  4. In small bowl, mix bread crumbs, Parmesan cheese and olive oil. Sprinkle on top of peppers. Cover tightly with foil sprayed with cooking spray. Bake 15 minutes; uncover and bake 25 to 30 minutes or until peppers are tender and heated through. Top with chopped basil.   
  • Feel free to use your favorite color bell peppers. Red and yellow tend to be slightly sweeter than green, and work best in this recipe.
  • Make an impression at dinner by leaving the pepper stem intact, and simply cut the peppers and stem in half lengthwise.

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Healthy Bites--Quick Healthy Beef and Broccoli

Posted by: Chamber Intern on Monday, February 3, 2020 at 12:00:00 am Comments (0)



  • 2 lbs flank, tri-tip or sirloin steak, thinly sliced against the grain
  • 2 lbs broccoli, cut into florets & stalks chopped
  • 2 tbsp toasted sesame oil, divided
  • 1 cup water, divided
  • 1/4 cup soy sauce
  • 3 tbsp maple syrup or liquid honey
  • 2 tbsp cornstarch
  • 2 tbsp garlic, minced
  • 1 tbsp ginger, minced
  • 4 green onion sprigs, finely chopped
  • 1 tbsp sesame seeds, for garnish


In a small bowl, whisk together 3/4 cup water, soy sauce, maple syrup, cornstarch and set aside.

    1. Preheat wok on high heat and swirl 1 tbsp sesame oil to coat. Add beef and cook for 7 minutes or until browned a bit, stirring occasionally. Transfer to a large bowl and set aside.
    2. Return wok to high heat and swirl remaining 1 tbsp of sesame oil. Add garlic and ginger; cook for 30 seconds stirring constantly. Add 1/4 cup water and broccoli, stir quickly. Cook for 2 minutes, stirring occasionally.
    3. Stir the sauce really well (cornstarch tends to settle) and add to the wok along with cooked beef. Reduce heat to medium-low and cook for a few minutes or until sauce has thickened, stirring.
    4. Garnish with green onion and sesame seeds. Serve hot over brown rice, quinoa or noodles of choice.

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Healthy Bites--Spicy Shrimp Tacos with Garlic Cilantro Lime Slaw

Posted by: Chamber Intern on Monday, February 3, 2020 at 12:00:00 am Comments (0)


  • 1/4 cup oil
  • 1/4 cup water
  • 1/2 cup chopped green onions
  • 1/2 cup cilantro leaves
  • 2 cloves garlic
  • 1/2 teaspoon salt
  • juice of 2 limes
  • 1/2 cup sour cream or full-fat Greek yogurt


  • 2 teaspoons each chili powder and cumin
  • 1/2 teaspoon each onion powder and garlic powder
  • 1/4 teaspoon cayenne pepper (more or less to taste)
  • 1 teaspoon coarse sea salt


  • 1 lb. shrimp, peeled and deveined, tails removed
  • 2–3 cups shredded green cabbage
  • 8 small tortillas (corn or flour)
  • avocados, Cotija cheese, and lime wedges for serving


  1. Sauce: Pulse all the sauce ingredients in a food processor or blender until mostly smooth.
  2. Slaw: Toss some of the sauce (not all) with the cabbage. We’ll use the leftover sauce to top the tacos.
  3. Shrimp: Pat the shrimp dry with paper towels. Toss the shrimp in a small bowl with the spice mix to get it coated. Heat a drizzle of oil a large skillet over medium high heat. Add the shrimp to the hot pan and saute for 5-8 minutes, flipping occasionally, until the shrimp are cooked through.
  4. Assembly: For the prettiest and easiest-to-eat assembly, go in this order: smashed avocado, slaw, and shrimp. Finish with Cotjia cheese, lime wedges, and extra sauce.

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Tuesday, January 28, 2020

Healthy Bites--Ground Turkey Stir Fry

Posted by: Communications Manager on Tuesday, January 28, 2020 at 12:00:00 am Comments (0)



1/4 cup soy sauce 
1/2 Tbsp toasted sesame oil 
1/2 Tbsp brown sugar 
1 pinch red pepper flakes (optional)
1 Tbsp water 


2 bell peppers 
4 green onions 
2 oz. spinach (two large handfuls, or 1/4 of an 8oz. bag) 
2 Tbsp cooking oil of choice 
2 cloves garlic, minced
19 oz. ground turkey


1/4 cup chopped peanuts 
2.5 cups cooked brown rice 


  1. Make the stir fry sauce by stirring together the soy sauce, toasted sesame oil, brown sugar, red pepper, and water until the sugar is dissolved. Set the sauce aside.
    2. Dice the bell peppers and slice the green onions.
    3. Heat the cooking oil in a very large skillet over medium heat. Once hot, add the ground turkey and minced garlic. Stir and cook until the turkey is cooked through and no water is left pooling on the bottom of the skillet (8-10 minutes).
    4. Once the turkey is cooked and the moisture has evaporated, add the bell pepper and green onions to the skillet. Stir and cook for about 2 minutes more, then add the spinach and continue to cook just until it is about half wilted (1-2 minutes).
    5. Pour the stir fry sauce into the skillet. Continue to stir and cook the turkey and vegetables until everything is coated in sauce and the spinach is fully wilted (about 2 minutes more).
    6. Serve about 1 cup of the stir fry mixture with 1/2 cup rice and a sprinkle of chopped peanuts over top. 

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Friday, January 24, 2020

Healthy Bites- Spaghetti Squash and Meatballs

Posted by: Communications Manager on Friday, January 24, 2020 at 12:00:00 am Comments (0)


1 medium spaghetti squash (about 2 pounds)

Kosher salt

3 tablespoons extra-virgin olive oil, plus more for brushing

2 stalks celery, chopped

1 medium carrot, roughly chopped

1 medium onion, roughly chopped

6 cloves garlic

1 cup fresh parsley leaves

1 pound ground beef

1 pound ground pork

2 large eggs

1 cup Italian-style breadcrumbs

1 cup plus 3 tablespoons grated parmesan cheese

2 28-ounce cans tomato puree

2 large sprigs basil

1 teaspoon dried oregano



  1. Preheat the oven to 425 degrees F. Halve the squash lengthwise and scoop out the seeds. Sprinkle the cut sides with 1/2 teaspoon salt, then brush both sides with olive oil. Put the squash, cut-side up, in a baking dish and cover tightly with aluminum foil. Roast 20 minutes, then uncover and continue roasting until the squash is tender, about 35 more minutes.
  2. Meanwhile, make the meatballs: Brush a baking sheet with olive oil. Pulse the celery, carrot, onion, garlic and parsley in a food processor to make a paste. Transfer half of the vegetable paste to a bowl; add the ground beef, ground pork, eggs, breadcrumbs, 1 cup parmesan and 1 teaspoon salt and mix with your hands until just combined. Form into about 24 two-inch meatballs; transfer to the prepared baking sheet. Bake until firm but not cooked through, about 10 minutes.
  3. Make the sauce: Heat 3 tablespoons olive oil in a large pot over medium-high heat. Add the remaining vegetable paste and cook, stirring occasionally, until it looks dry, about 5 minutes. Stir in the tomato puree; rinse each can with 1 cup water and add to the pot. Stir in the basil, oregano and 1 1/2 teaspoons salt. Bring to a simmer, then add the meatballs and simmer until the sauce thickens and the meatballs are cooked through, 15 to 20 minutes. Remove the basil.
  4. Use a fork to scrape the spaghetti squash flesh into strands; transfer to a large bowl and toss with 2 tablespoons grated parmesan. Season with salt. Divide the squash among bowls and top each with some meatballs, sauce and the remaining 1 tablespoon parmesan.
  5. This recipe makes extra sauce and meatballs. Let cool completely, then freeze in a storage container for up to one month.

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THIS JUST IN: Travel OK has featured our beautiful Wichita Mountains in their Oklahoma Road Trip Series!

Posted by: Communications Manager on Friday, January 24, 2020 at 12:00:00 am Comments (0)

Saturday, January 18, 2020

100 Mile Chairs Challenge

Posted by: Communications Manager on Saturday, January 18, 2020 at 12:00:00 am Comments (2)

What is the 100 Mile Challenge? 

This is a high-benefit, low-impact physical activity challenge that is open to individuals and companies. If you participate in the challenge and log 100 miles or more, you will be entered in a drawing for prizes including a Fitbit, compliments of the Lawton Fort Sill Chamber along with the Chair's 100-mile challenge coin. FREE to participate, SIGN UP TODAY!

How To Participate:

You can walk alone, form a walking group, walk the center court at Central Mall, the walking trail at Elmer Thomas Park, three-mile trail on Fort Sill, or walk one of the many trails in the Wichita Mountain Wildlife Refuge, or participate in one of the Chambers many Certified Healthy Business Community sponsored walking events that will be promoted on our website - those miles will add up!

Get Connected:

Our participants love to stay engaged as they get fit! Join our Facebook Group to share your successes as you Commit To Stay Fit! 


100 Mile Challenge FAQ’s 


Where do I register? 

Thank you for choosing to Commit To Stay Fit with us! To register for free, please click here

How do I record my mileage?

There is more info with links below, however, since everyone uses different tracking tools (Endomondo, Strava, Suunto, Garmin, FitBit, Jawbone, Map My Run) we ask that you keep track of your own mileage in whatever way you prefer. By April 15th, we’ll ask you to add them all up and give us a screenshot or photo of your total mileage. If you completed 100 miles on or before the deadline, you’ll be entered to win prizes.

If you’re not tech-savvy we have a tracker that you can print & fill out. It’s available below.

100 Mile Challenge Tracking Form

Tracking Devices

Smart Phone

There are a ton of smartphone apps to help you track your mileage. Most are free and simple to use. Here are a few recommendations to get started:

Fitbit/Step Trackers

Fitbit is currently one of the most popular devices for tracking daily activity including steps taken, sleep, calories, heart rate, and exercise.

If you are using a simple step tracker, a general rule of thumb is 2000 steps is roughly 1 mile. Most health professionals agree a good goal to reach for optimum health is 10,000 steps per day.

GPS Watch (Suunto/Garmin)

For more hardcore athletes looking for a GPS watch that will accurately track mileage, vertical gain, pace, etc for a multitude of activities  (including swimming if you get a waterproof option). Garmin and Suunto are two brands that have great options.

Our goal at 100 Mile Challenge is to get participants outside (if possible) and moving!

Healthy Bites- Breakfast Casserole

Posted by: Communications Manager on Saturday, January 18, 2020 at 12:00:00 am Comments (0)


8 ounces spicy or sweet turkey sausage links, casings removed, meat crumbled

2 scallions, sliced

6 large eggs and 6 large egg whites 

1 3/4 cups 1-percent milk

Kosher salt and freshly ground black pepper

One 9-ounce package frozen chopped spinach, thawed and drained of excess liquid 

3/4 cup shredded Cheddar

1/2 cup grated Parmesan

1/2 whole wheat baguette, cut into 3/4-inch cubes (about 4 cups)

Cooking spray


  1. Heat a large nonstick skillet over medium heat. Add the turkey and scallions and cook, stirring to break up any large chunks, until browned and cooked through, about 10 minutes. Remove from heat and let cool slightly.
  2. Whisk the eggs, egg whites, milk and 1/2 teaspoon each salt and pepper in a large bowl until combined. Add the cooked sausage, spinach, cheeses and bread and toss to distribute ingredients evenly.
  3. Spray a 3-quart casserole dish with cooking spray. Spread the egg mixture evenly in the dish. Cover and refrigerate for at least 6 hours or preferably overnight.
  4. Preheat the oven to 350 degrees F. Bake the casserole, uncovered, until set and lightly browned on top, about 30 minutes. Cook's Note Make-Ahead Tip: Freeze the baked casserole for up to 2 weeks. Cover with foil and reheat at 350 degrees F until hot, 35 to 45 minutes.

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