Broccoli & Pine Nut Soup

Broccoli & Pine Nut Soup (8-10 servings)

Ingredients:
2 heads broccoli (washed and cut into pieces)
2 large carrots (washed and sliced)
1 large onion (chopped)
4-6 cloves garlic (crushed)
3 cups chicken or vegetable stock
1 cup coconut milk (optional)
1/4 cup pine nuts (for serving)
salt & pepper to taste

Preparation:
1. Add olive oil to large pot and set to medium.
2. Add onions and garlic. Stir until translucent.
3. Add stock, broccoli, carrots and spices. Turn heat up to high and allow pot to boil.
4. Once boiling, reduce heat to medium, add coconut milk and allow to reduce.
5. Once broccoli is soft, turn off heat and allow to cool.
6. Spoon food bits into food processor and pulse until smooth.
7. Mixture to reheat.

Serving:
1. Spoon Broccoli soup into bowl.
2. Sprinkle pine nuts over the top.
3. Serve.

Quick & Easy "Baked" Apple

Quick & Easy "Baked" Apple
I came across a version of this recipe last night and decided to give it a try. I altered the recipe slightly to meet my tastes and it came out great!

Ingredients:
1 sweet apple (per serving)
handful of raisins
tablespoon of honey or maple syrup
cinnamon to taste

Preparation:
1. Soak the raisins in boiling water for about 5 minutes
2. Wash and core the apple. Make sure to peel the skin around the top of the apple as well.
3. Sprinkle cinnamon into the apple core.
4. Drain the raisins and pack into the apple core.
5. Drizzle a little honey over the top of the raisins and apple.
6. Place in microwave on high for 3-5 minutes.
7. Take out and poke sides with a fork.
8. Place back in microwave and continue to cook in 30s intervals until the apple flesh is completely softened to your liking.
9. Let the apple "rest" and cool for about 5 minutes before serving. ***The apple will be extremely hot, so you MUST allow it to cool.
10. Serve.

A Fortunate Tuesday

Today I awoke with the thought of bringing "joy" into my life. As a result, I sat and began to think about the various pieces of my fitness that I needed to develop, which include: anaerobic endurance, power, strength, and body control.

I came up with this ladder, which served me well in all areas described above:

3 Rounds (1-2-3-4-5 each) (32kg KB)

SA KB Swing

SA KB Snatch

Pushups

Pullups

*recover approx. 1-2 minutes between rounds

Total Time: 17:57

400 Reps of Fun!!

So today we thought it a good idea to push our bodies to the edge and really test our mettle. As a result, Fox came up with the first part of the workout, and I added in a bit of "extra credit" just to make sure we were truly working hard through the end.

Here it is:

1. 100 32kg KB Swings

2. 50 BW Pullups

3. 50 BW Burpies

4. 100 (total) 24kg KB Snatches

5. 100 Plyo Box Jumps

Total Time: 49:00

Tactical Strength Challenge

Saturday, 9/26 marked the day of the International TSC, or Tactical Strength Challenge. Here are my stats...

Deadlift: 505

Pullups: 16

5 min. KB Snatch Test: 131

I think I'll actually train for the one coming up next year in April 2010 and hopefully do much better in the deadlift and pullups.

Erg Conditioning, Day 1

On Friday (9/25), I finished up a hectic week back coaching on the pitch with a nice little workout with Fox. We were lucky enough to be able to erg outside and get some sunlight in the process...

5 sets

Rep #1. 250m (fast rowing)

30s recovery

Rep #2. 250m (fast rowing)
30s recovery

Rep #3. 250m (fast rowing)
30s recovery

Rep #4. 250m (fast rowing)
10 min. recovery

**Maintained sub 54s/250m row

5 sets

10/arm 16kg snatches

Finish.

Ground Flaxseed & Cajun Curry Crusted (Braised-Oven Cooked) Chicken Breast w/ Spaghetti Squash, Turnip Hash and Blanched Broccoli

Ground Flaxseed & Cajun Curry Crusted (Braised-Oven Cooked) Chicken Breast w/ Spaghetti Squash, Turnip Hash and Blanched Broccoli (serves 6-8)

Sorry for the tardy post on this one. This past week has been a bit hectic with getting the rugby teams tested and back into the gym. I made this with Gen and Griff last Sunday night and shared it with friends.

Ingredients:

Ground Flaxseed & Cajun Curry Crusted (Braised-Oven Cooked) Chicken Breast

6-8 boneless, skinless chicken breasts

1/2 cup Jamaican Curry Powder (or any other curry that you may like)

pepper (to taste)

3 cloves garlic (crushed and chopped)

red pepper flakes (to taste)

Spaghetti Squash

1 spaghetti squash

Turnip Hash (Optional)

3 large turnips (peeled and chopped into large chunks)

6-8 tbs. Smart Balance

salt (to taste)

pepper (to taste)

2 cloves garlic (crushed and chopped)

Blanched Broccoli

2-3 large heads of broccoli (washed)

salt (to taste)

Preparation:

Ground Flaxseed & Cajun Curry Crusted Chicken Breast

1. Preheat the oven to 400 degrees

2. Combine the flaxmeal, curry powder, pepper, red pepper and garlic in a large bowl

3. Heat a large skillet on High with Olive Oil

4. Add chicken (1 by 1) to the crust mixture and coat generously

5. Add chicken to hot skillet and allow to brown on each side (approx. 3-5 minutes/side)

6. Take chicken out of skillet and place on a backing sheet. Cover with foil and place into the oven for 15-20 minutes

Spaghetti Squash

1. Preheat Oven to 400 degrees

2. Place spaghetti squash on a backing sheet or pan and poke with a sharp knife (through the thick skin) about 15 times, going all the way around the squash

3. Place the squash in the oven for 45 min. - 1 hour

4. Take out of the oven, cut off top and bottom portions, then slice in half and scoop out the seeds

5. Use a fork to strip the flesh from the inside and place in a large bowl

Turnip Hash (Optional)

1. Place the turnips in a food processor and use the cheese grating function to shred

2. Preheat a large skillet to Medium with Smart Balance

3. Add garlic and seasonings to the turnips and microwave for approx. 3-5 minutes (or until warm with steam rising)

3. Add 1 large handful of turnip mixture to skillet, pat down with spatula and let sit for approx. 6-8 minutes

4. Use spatula to flip turnips (once brown and crispy on the bottom) and continue cooking process for another 6-8 minutes

5. Once turnips are brown on both sides, take out of skillet

Blanched Broccoli

1. Preheat a large pot of water on High with a dash of garlic salt or salt

2. When water is boiling, add broccoli heads to water and leave in for approximately 30-45 seconds

3. Take broccoli out of water and cut to serve

Serving:

1. Add spaghetti squash to plate with chicken either on top or beside

2. Add blanched broccoli to plate

3. (Optional) Add turnip hash to plate

Enjoy! This plate is a little more simple overall when it comes to flavor. The chicken is the centerpiece and should be eaten with each bite of broccoli or spaghetti squash.