Behind The Scenes On Game Day – Part Two

More from behind the scenes on game day with the Raptors Dance Pak at ACC…

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Behind The Scenes On Game Day – Part One

Raptors Dance Pak captain Ashley gives you a glimpse behind the scenes with the RDP pre-game at ACC.

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Double Birthday Prank!!!

Time for another RDP birthday prank, with Rachelle and Colleen getting some belated desert… whether they like it or not!

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Pranking Steph…

With some extra time in Montreal, Ashley and Nina prank fellow RDP member Steph…

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Monday Fit Fact: Turkey and Broccoli Casserole

Hello again, I’m back with another healthy recipe for you. This is an easy dish to throw in the fridge and reheat in a pan for lunch the next day. I love making casseroles because you can pretty much use whatever you have in your fridge.

I am on a turkey kick right now so I came up with this recipe using turkey and other ingredients I had in my fridge. It was a great healthy comfort food meal for a cold Saturday afternoon. I curled up on the couch with a bowl and a book.

This casserole contains all the components of a nutritious meal into one dish for easy clean up. This also makes it a prefect meal to take on the go because you only need to pack one container (great for lunch the next day). Feel free to add or substitute any ingredients you wish. For example, turkey could be replaced with chicken or tuna.


• 20-24 oz. Turkey breast, or turkey breast roast
• 2 cans low-fat or fat-free cream soup (cream of broccoli, mushroom, chicken, or celery)
• 1 ½ C fat-free cottage cheese
• 2/3 C skim milk
• 1 can sodium free peas
• 1C mushrooms sliced
• 2-3 small white onions chopped
• 2-3 celery stalks chopped finely
• 2tsp No Salt
• 2tsp pepper
• 2 T garlic powder
• 1 T onion powder
• 3 C broccoli chopped
• 1 C uncooked brown rice pasta, or 2/3 C uncooked brown rice
• Pam or another fat free cooking spray (no oil)


1. Heat oven to 350°
2. Season turkey with No Salt, pepper and garlic powder and bake turkey breast for approx. 45 minutes
3. In a bowl combine cans of soup, cottage cheese, peas and milk. Stir until mixed together
4. In a pan sauté chopped onion and celery with half the salt, pepper, garlic and onion powder until the onion is transparent, then add to soup bowl (do not use butter or oils)
5. In the same pan you used for celery and onion, sauté sliced mushrooms and add to soup bowl
6. In small pot blanch the broccoli by putting it into boiling water for 1-2 minutes. Strain and add to bowl with soup mix
7. Cook pasta or rice al dente and add to bowl
8. Once turkey is done baking, cut into small bite size cubes and add to bowl
9. Mix all ingredients thoroughly and add the rest of the seasonings
10. Spray and 9×12 casserole dish with non-fat cooking spray and empty the soup mix and spread into corners with a spatula
11. If you feel so inclined you may add a low fat cheese over the top of the casserole before baking
12. Cover with tin foil and bake at 350° for 45 minutes

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Highlights From Montreal

The Raptors Dance Pak were in Montreal recently as part of the NBA Canada series, check out some of the highlights from their trip!

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Making A Special Visit In Montreal

Members of the Raptor Dance Pak traveled to the Montreal Children’s Hospital with the Raptor to pay a special visit to some of the patients. Check out the photos below.



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Livin’ On A Prayer…

Great to see Jon Bon Jovi at the Raptors’ preseason game against the Wizards!

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Monday Fit Fact: Perfect Pumpkin Protein Bars

As members of the Raptors Dance Pak we all have very busy schedules.  A large part of being on the Dance Pak is balancing our everyday lives (work, school, family) with rehearsals, games and appearances.  Often this means we are on the run and forced to grab food on the go. This can make it challenging to eat properly which is such an important part of staying fit.

In order to eat well with my busy schedule I have started cooking most of my food on Sunday or Monday and either freezing or refrigerating my food for the week.  One of my favorite recipes to take on the go just happens to be a perfect fall recipe for staying fit.

Jamie Eason’s Pumpkin Protein Bars are delicious and nutritious.  I have made this recipe many times but I think my latest batch was the best! I have modified Jamie’s recipe slightly based on what I had in my kitchen after moving.  Below is Jamie Eason’s recipe along with my modifications.

Nutrition Facts:

Nutrition (without walnuts): 1 square = 47 calories, .7 g fat, 8 g carbs, 3.7 g protein

Nutrition (with walnuts): 1 square = 63 calories, 2.3 g fat, 8 g carbs, 4 g protein


  • ½ C Xylitol Brown Sugar Blend (Ideal)
  • 1 – 4 oz. jar baby food applesauce
  • 2 tsp. ground cinnamon
  • 1 ½ tsp. ground ginger
  • ½ tsp. ground clove
  • 1 tsp. baking powder
  • 1 tsp. baking soda
  • ½ tsp. salt
  • 2 tsp. vanilla extract
  • 4 large egg whites
  • 1 – 15 oz. can of raw pumpkin
  • 2 C oat flour
  • 2 scoops vanilla whey protein
  • ½ cup almond milk
  • ½ C chopped walnuts (optional)


  1. Preheat the oven to 350.
  2. Spray a 9 X 13 Pyrex dish with non-stick spray.
  3. Combine first 11 ingredients and mix well.
  4. Add the final 3 ingredients (4, if adding walnuts), and mix until incorporated. Spread batter into the Pyrex dish and bake for 30 min.
  5. Makes 24 squares.

My Modifications:

  • I use NO SALT (a sodium substitute, Potassium) instead of the salt
  • I did not have ground clove or ginger so I doubled the cinnamon
  • I used baking powder (2 tsp.)  instead of baking soda and powder
  • I have made the bars with and without walnuts but this time I used walnut crumbs from bulk barn and sprinkled them on top before placing in the oven to bake. This is my favorite way to use the walnuts!

These are a perfect post workout/ rehearsal/game snack, packed with protein and super delicious!

Pumpkin is one of my favorite foods to cook with because it is delicious, makes moist baked goods and a great source of nutrients such as Vitamin A, C, E, Iron, Niacin, and Fibre.

I hope you all enjoy. Happy Fall!


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RDP Hits Halifax…

Members of the Raptors Dance Pak recently headed out to Halifax to take part in the Raptors intrasquad scrimmage in Halifax. Check out some of the highlights!

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