recipe

11 August 2016 – You have got to try this...

After three glorious weeks of road-tripping (i.e. store-bought salads and protein bars from a cooler in the back of a car and eating out at restaurants), I have returned to London with a new zest for cooking and trying out new recipes. We have loads of scrummy dinners on our menu this week (Asian Salmon Burgers, Spinach and Pea Potato Salad, Lemon-Honey Chicken and a steak and roasted asparagus salad), but I HAVE to HAVE to share the meal we had on Sunday night because IT. WAS. MEGA. You have got to try this Shrimp & Bean Burrito Bowl

Shrimp & Bean Burrito Bowl with Mango-Jalapeño Slaw (adapted from Cooking Light magazine)
Serves 4 (or 2 with leftovers for lunch the next day!)
Ready in around 25-30 minutes

What you'll need...

For the Prawns and Bean pureé

  • 3/4 cup chicken stock
  • 2 cans black beans, rinsed and drained
  • 1 1/2 tbsp butter
  • 2 tsp olive oil
  • 400 g prawns
  • 1 1/2 tbsp sweet chili sauce
  • 1 1/2 cup white rice
  • 1 bunch of chopped fresh coriander
  • 1 avocado, sliced
  • 4 lime wedges


For the Mango-Jalapeño Slaw

  • 1/3 cup thinly sliced green onions
  • 1 tbsp. rice vinegar
  • Fresh coleslaw mixture (I used Waitrose's ribbon vegetable stir-fry and it worked brilliantly)
  • 1 jalapeño, seeded and finely chopped (I left this out, but it's completely up to you!)
  • 1 mango, peeled and thinly sliced, julienne style.


Now get started...

  • Begin by cooking your rice per package directions.
  • Combine all slaw ingredients in a bowl and toss to combine. Set aside while you carry on with the prawns and bean pureé....
  • Put the chicken stock and black beans in a small saucepan and bring to a simmer. Cook 10 minutes, stirring occasionally until the stock has reduced slightly (You don't want this to be too liquid-y or else your pureé will be more of a soup...).
  • Remove pan from heat and add butter, and some salt and pepper to taste. Using an immersion blender or a food processor, blend mixture until smooth.
  • Add oil to a frying pan and heat. Season prawns with salt and pepper and add prawns to pan. Cook for approximately 4 minutes or until done and beautifully pink, then remove pan from heat. Stir in chili sauce to coat the prawns.
  • When your rice is cooked, fluff with a fork and stir in half of the chopped coriander. Divide bean mixture, rice, prawns and slaw between your plates and top with sliced avocado, remaining coriander, a lime wedge and, if you fancy, some feta cheese or (if you can find it) queso fresco / cotija cheese.

Enjoy!


WORKOUT OF THE DAY

A) Strength: Split Jerk

A1) Every 90 seconds, for 12 minutes (8 sets)
3 reps @ 80% of 1RM
*Pause for 1-2 seconds in receiving position

A2) Push press: 1 x max reps @ 75% of push press 1RM

B) Conditioning

For time:
21 Front squats (60/40 kg)
3 Legless rope climbs
15 Front squats (60/40 kg)
2 Legless rope climbs
9 Front squat (60/40 kg)
1 Legless rope climbs

29 Oct 2014 - It's all about Cleans (and Cooking)

WORKOUT OF THE DAY

A) Barbell Skills: Power Clean

B) All Athletes:

For time:
10-1: Power clean
1-10: Toes to bar

- Do 10 power cleans, 1 toes to bar
- Then 9 power cleans, 2 toes to bar
- Then 8 power cleans, 3 toes to bar... you get the picture...

Advanced aim is 60/40kg power cleans
Intermediate aim is 50/35kg power cleans
Beginner aim is 40/30kg power cleans

She Cooks, She Cleans, She Found a Bargain at Billingsgate

After many failed attempts, I finally made it to Billingsgate Market. This MAHOOSIVE fish market is just around the corner from our box – about 3 stops on the 277 bus, or a 15 minute walk – and is a paleo-ish cook and athlete's dream come true. Phil and I try to eat a good amount of fish (important to get that Omega 3), but, with the amount of food we eat, going to your standard grocery store to get fish either results in bankrupting this poor girl or worse, forcing me to cook sub-par seafood!

Then Billingsgate Market entered my life. Ten wild salmon fillets for £14? Yes please. One kilo of decent-sized prawns for £10? Get in.  

In celebration of Billingsgate Market and all the great seafood I will be purchasing there, today's recipe is... you guessed it... fish. 

Lemon Thyme Cod wrapped in Pancetta

What you'll need:

4 cod loins
Fresh lemon thyme, leaves removed (approx. 1 tbls)
8 slices pancetta
1 tbls lemon-infused olive oil

Now get started:

  • Preheat your oven to 200 degrees.
  • Arrange the cod in a roasting dish
  • Sprinkle the lemon thyme over top
  • Wrap 2 pieces of pancetta around each cod loin
  • Drizzle the olive oil over top the cod
  • Pop it in the oven for approximately 15 minutes, or until the cod is opaque throughout and flakes easily

I like to serve this with roasted vegetables (courgettes, carrots, broccoli, cauliflower) and roasted tomatoes. Enjoy!

PS A couple things learned from my many failed attempts to get to Billingsgate Market...

  • Just because the signs SAY the market is open until 9.30 am, doesn't necessarily MEAN that it is. Try and get there as early as possible. I've found that it typically closes up completely at 8.30 am
  • Bring cash. They're not impressed with a sheepish smile and 'I only have a card, is that ok?'

She Cooks, She Cleans, She's giving veg the respect it deserves

The other day, a friend and I were sitting at the café in Queenstown Road station, savouring our coffees and lamenting vegetables. Yes, you read correctly. We were discussing our vegetable woes. As that ol’ CrossFit chestnut goes:

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar....

So, Greg Glassman said it. Your mum said it. It’s probably right. You need to eat your veg. However, what my friend and I were lamenting was the treatment that we give our veg. It’s often the last thing we cook when we’re preparing our meals and thus, we give it the least amount of TLC. We both agreed that by the time we get around to making the veg after cooking all of the other dishes, all we typically ended up doing was steaming it and eating it plain. Sad Face. To be honest, there have been many occasions where I’ve completely forgotten to cook any veg until the very last minute and ended up just throwing some raw spinach on to my plate and hoping for the best. I am currently hanging my head in shame.

Considering all of the great things veg does for you and your body, why do we treat it with such disrespect??!!

So for my recipe today, I wanted to start celebrating veg, Asparagus with Balsamic-Shallot Butter Sauce to be specific. This recipe doesn’t take much more time than just steaming the asparagus, but the results are SO much more impressive. 

Asparagus with Balsamic-Shallot Butter Sauce

What you’ll need:

½ cup balsamic vinegar
2 large shallots, finely chopped
350 g asparagus (the thicker the better)
3 tablespoons butter
3 tablespoons water
½ tsp salt 

Now get started:

  • Combine vinegar and shallots in a small saucepan.
  • Bring to a boil and let cook over medium heat until almost all of the vinegar has reduced, leaving about 1 tablespoon of liquid. This should take around 5 minutes.
  • While the vinegar is reducing, put the asparagus, butter, water and salt in a skillet (make sure you have a lid for your chosen skillet first!). 
  • Cover and cook until the asparagus is just about tender (approx. 3 minutes), then uncover and cook until all of the liquid has evaporated, about 2 more minutes.
  • Add the reduced balsamic-shallot mixture and toss to coat.
  • Season with salt and pepper and serve alongside the other beautiful dishes you have created. 

She Cooks, She Cleans, She's got a new go-to

I have a new go-to recipe for my weeknight meals!

I have go-to weeknight meals that I rotate through every week, just like I rotate through my wardrobe (and I know we all do it. We ALL have seven outfits that we rotate through during the week. We might not always wear them on the same day every week, but you do wear each one at least once, EVERY single week). The meals in my 'go-to arsenal' have included, but are not limited to, Blackberry Grilled Porkchops, Lime Drizzle Salmon, Chorizo and Sweet Potato Hash, and everyone's favourite, Steak with Mushroom Gravy. And now, joining these distinguished ranks is my new favourite, Herb and Mustard-Crusted Chicken. The tanginess of the mustard is cut by the crispness of the herbs and, speaking of crispy, who doesn't love chicken with crispy skin that is ready in 20 minutes?!

Now, as much as I love this meal – the flavours, the textures, the rapidity at which it can be prepared – Bros, be warned. There is one drawback... This recipe calls for you to broil (or grill. Whatevs.) the chicken, which means that, unless you are the very lucky owner of two ovens, your oven is out of service for anything but the chicken for this meal. Sweet potato mash, anyone? Yes? Ok, problem solved!

Enjoy my new Wednesday (sometimes Tuesday) night staple!

HERB AND MUSTARD-CRUSTED CHICKEN

What you'll need:

4 bone-in, skin-on chicken breasts or thighs
5 tbs. dijon mustard
2 garlic cloves, minced
4 tsp. chopped fresh tarragon
1 tbs. chopped fresh chives
Salt and pepper to taste

Get started:

  • Preheat your gril and line a baking tray (with rack) with foil.
  • Sprinkle both sides of your chicken with salt and place skin-side down on the rack of your baking tray.
  • Grill until the chicken begins to turn golden brown, approx. 10 minutes. 
  • Whilst the chicken is in the oven, combine the mustard, garlic, tarragon and chives in a small bowl and set aside.
  • Once the chicken is golden brown, remove from oven and flip over with tongs so that the skin is now facing up.
  • Spread the mustard and herb mixture evenly across the chicken skin (don't go too thick or it tastes gross)
  • Put back under the grill for another 10-15 minutes or until the chicken is cooked through and juices run clear. 

Easy peasy.

She Cooks, She Cleans, She's making a list of the different ways you can cook sweet potatoes

The sweet potato is a legend. This most colourful, most versatile tuber can be cooked in a number of ways: roasted, fried, boiled, microwaved, mashed, grated for a hash, etc., etc., ad infinitum. This is great news because Phil and I eat LOADS of sweet potatoes. And if it weren't for the mind-boggling number of options that the humble sweet potato presented us with, we might just get bored. Phew!

To celebrate this diversity, today, I am posting an oldie-but-goodie recipe, Bacon and Chive Sweet Potato Biscuits (yes, the sweet potato can even be made into a tasty biscuit!).

Enjoy and let us know in comments if you liked the recipe and/or if you have any other good ways to make your sweet potatoes!

Bacon and Chive Sweet Potato Biscuits

Adapted from Paleomg.com

What you'll need:

4-5 sweet potatoes, mashed (I usually nuke these in the microwave for about 7 minutes, remove the skin and then mash, but you can also peel, cube and boil until they are soft). You should end up with approx. 2 cups of mashed sweet potatoes.
3 tablespoons coconut flour
2 eggs, beaten
77 g pancetta or bacon lardons or, if you're being strict, thickly-sliced, nitrate-free bacon, cubed
3-4 tablespoons fresh chives, thinly sliced
1 teaspoon baking powder
1/2 teaspoon garlic powder
Salt and pepper, to taste


Get started:

  • Preheat oven to 180 degrees
  • Prep your sweet potato mash however you like and set aside
  • Fry your bacon or pancetta until crispy. Pour off the rendered fat and set aside (you will use this in your biscuit batter later).
  • Add your pre-whisked eggs to your mashed sweet potato and mix well. Then add the reserved fat and mix.
  • Next, add your dry ingredients (flour, baking powder, garlic powder and salt and pepper). Stir to combine.
  • Finally, fold in the crispy pancetta and the chives
  • Line a baking sheet with parchment paper – to prevent the biscuits sticking and also annoying post-cooking clean-up – and spoon the biscuit batter onto the pan. I normally use a heaping spoonful of batter for each biscuit. Don't be tempted to make them too big because, 1) Greed never got anyone anywhere and 2) They won't cook evenly. 
  • Bake in your preheated oven for approx 20 minutes or until done (spongy not squishy to the touch)