Hey Chicks,

At FIT CHICKS Academy we love seeing the creativity and hard work of our Fitness & Nutrition Expert Program (FNE) students and grads. Today we are pumped to share this recipe with you from Fitness & Nutrition Expert Sonia Morris! Sonia created this recipe for one of the assignments in the Nutrition Module of the FNE program. We are excited to introduce Sonia and her creation!

My name is Sonia Morris and I live on a beautiful Island in Cape Breton Nova Scotia called Isle Madame. I have spent the past 35yrs in healthcare to date,  Retired Registered Manager of 10yrs working in a 19 bed  Specialized Dementia Care Home in England prior to immigrating to NS In 2008. Over the past 8yrs I have organized walk/Run events throughout the year in my community where I live which are voluntary, including fundraising events. I also teach Corespin class and beginner Pilates at our local gym.

In October 2020 I registered as a sole Proprietor business SonicSon’s Fitness. In 2021 a change in my own health which had a huge impact physically and mentally gaining further knowledge into Wellness as a whole became a big focus and the FNE program which I had seen.

In 2022 became Oxygen Magazine 90 Day Fitness Challenge Winner OC8 in the category of Team Player -Motivator. Queen of modifications. 

To begin my 50’s decade I signed up for FNE. To become FNE Certified is another goal achieved for my own personal development to share with others.

As an FNE Graduate I am looking forward to building on my goal to be an outreach Fitness and wellness coach within my local community and further afield.  In myself the feeling of satisfaction and proudness on this achievement hopefully will shine through my voice to others.

I choose FIT CHICKS Academy because I had followed them on social media over the past number of years and after taking part with the Oxygen Magazine Challenges (-World’s N01 ranking women’s Fitness Magazine what could be better than becoming a FIT CHICK to top of my category win.

Home-style Popeye Indian Bhaji

Want to spice up veggies that are laying in your fridge or dark storage.

Then give this a try, it allows for various options to add or substitute veggies, can be as a side or a compliment  to a main meal- such as chicken, turkey, beef, lamb, tofu or serve on a bed of rice.

I missed having Indian Meals at restaurants, since immigrating to Canada and living in a rural community,

Access to restaurants serving this cuisine was limited also grocery stores for spices( 2008 ) although some can be over loaded in nutrients……or  the right balance!

Que bring the Indian home to have fun experimenting with all the wonderful herbs, spices and the aromatic flavours, which sends my mind to foreign places. Plus I like to have it as a breakfast topped with poached eggs/egg whites not just lunch or dinner. These seasonings also have the potential of medicinal benefits such as easing Inflammation. Plus balancing blood sugar and includes protein, fiber & fat.

Want to know more here’s a link below

12 Healing Ayurvedic Recipes to Try at Home (purewow.com)

PREP TIME: 20 minutes

COOK TIME: 20 Minutes

TOTAL TIME: 40 Minutes


TOTAL CALORIES PER SERVING: 294 calories per serving


  • Carbohydrates: 28g
  • Fat: 14g
  • Protein: 20g
  • Fiber: 9g


  • Yellow onions (2 cups diced)
  • 4 cups chopped cauliflower
  • Can (540 ml) of diced tomatoes
  • 11oz Fresh Spinach chopped
  • 1 vegetable stock cube dissolved boiling water 375 ml)
  • Coconut Oil (2tbspn)
  • Salt and Pepper
  • 1 cup egg whites plus 4 eggs


  • 2 garlic cloves crushed
  • 1” piece ginger peeled and chopped
  • 2 tspns ground coriander
  • 1 tspn –ground cumin & turmeric
  • 1 ¼ tspns cayenne pepper


  1. Heat oil, sauté onion & cauliflower 3 mins
  2. Add seasonings – mix to coat
  3. Add vegetable stock and tomatoes –mix bring to boil approx 8 minutes (flavours to blend)
  4. Add Spinach –mix till wilted – Simmer approx 8-10 minutes (until cauliflower tender)
  5. Prepare eggs/egg whites during last few minutes your way i.e. poached, scrambled
  6. Remove from heat and serve – add salt n pepper to taste.


  • If you are sensitive to any of the veggies listed above, this recipe is great to mix up with your choice of veggies/pulses/beans – Mushrooms, Asparagus, Kale, Sweet Potato, Green beans, Chickpeas .Pinto beans, White kidney beans. Any mix would be great and can be cooked the same way!
  • Opt for water instead of broth, switch to fresh tomatoes instead of canned (low sodium). – This will help reduce sodium content.


  • Adjust the seasoning make it less spicy by removing the cayenne pepper
  • Have no fresh garlic or ginger use pureed as an alternative
  • Don’t have all the spices use a pre mixed curry powder
  • Serve with other proteins i.e. chicken, turkey, beef, lamb
  • Serve with any grain such as Rice, Quinoa
  • Adjust prep and cooking time as needed


Easy to make a batch and portion out into left-over’s for the week! It reheats well! Buy already diced or chopped veggies to reduce preparation time.

Serve with some homemade chapatti bread see link below.

Indian Chapati Bread Recipe (allrecipes.com)

Thank you so much for sharing Sonia!

PS Do you want get CERTIFIED as a Fitness & Nutrition Expert?  You can get started TODAY so download our program brochure here and learn how you to create your dream life, health & career!