Recipe of the Week - Beet, Blue Cheese and Toasted Almond Salad

With their full, lush tops, beets are perfect for this menu. They add colour to the salad, and the tops become a surprising side dish when sauteed with garlic. Red leaf lettuce adds extra colour at no extra cost.

By The Canadian Living Test Kitchen

Ingredients

  • 1 pkg (100 g) whole almonds
  • 1/2 cup (125 mL) balsamic vinegar or wine vinegar
  • 1/4 cup (60 mL) extra-virgin olive oil
  • 1 tbsp (15 mL) chopped fresh parsley
  • 1/4 tsp (1 mL) salt
  • 1/4 tsp (1 mL) pepper
  • 1 pinch dried thyme
  • 1 pinch granulated sugar
  • 6 cups (1.5 L) torn lettuce, such as red leaf
  • 1 pkg (100 g) Canadian blue cheese, crumbled

Sauteed Beet Greens

  • 2 bunches beets, with tops
  • 2 tbsp (30 mL) extra-virgin olive oil
  • 2 cloves garlic, minced
  • 1/2 tsp (2 mL) salt
  • 1/2 tsp (2 mL) pepper

Preparation

Cut off beet tops and reserve for Sauteed Beet Greens (see recipe, below). In saucepan of boiling salted water, cook beets until tender, about 20 minutes; drain and let cool. Peel and slice 1/2 inch (1 cm) thick; slice into 1/2-inch (1 cm) sticks. Set aside.

Meanwhile, cut almonds in half lengthwise. In skillet, toast over medium-low heat until lightly coloured, about 10 minutes. Let cool. Set aside.

In measuring cup, whisk together vinegar, oil, parsley, salt, pepper, thyme and sugar. (Make-ahead: Cover and refrigerate beets, almonds and dressing separately for up to 24 hours.) 

In large bowl, sprinkle lettuce with beets, almonds and blue cheese; toss with dressing.

Sauteed Beet Greens:
Rinse beet greens; shake off water. Trim off stems; chop leaves coarsely.

In large nonstick skillet, heat oil over medium-high heat; cover and cook beet greens, garlic, salt and pepper, stirring occasionally, until wilted, about 4 minutes. Makes 6 servings.

Source

Exercise of the Week - Cable One Arm Bent-over Row

Instructions

Preparation

Grasp cable stirrup. Step back away from pulley, with foot on same side as exercising arm well behind forward foot, oriented out to side. Bend over with hand above knee for support. Keep back straight and knees slightly bent. Allow shoulder with stirrup to be pulled forward.

Execution

Pull cable attachment to side of torso, pulling shoulder back. Return until arm is extended and shoulder is stretched forward. Repeat. Continue with opposite arm.

Comments

Hamstrings and Gluteus Maximus stabilize near top of movement on forward leg.

Classification

 

 Utility:Auxiliary

 Mechanics:Compound

 Force:Pull

 

Muscles

Target

  • Back, General

Synergists

Dynamic Stabilizers

Stabilizers

Source

Exercise of the Week - Kettlebell Overhead Rear Lunge

Instructions

Preparation

Clean and Jerk kettlebell over head. Stand with arm fully extended upward supporting kettlebell.

Execution

Step back with leg on opposite side of kettlebell while bending supporting leg. Plant forefoot far back on floor. Lower body by flexing knee and hip of supporting leg until knee of rear leg is almost in contact with floor. Return to original standing position by extending hip and knee of forward supporting leg and return rear leg next to supporting leg. Repeat. Clean and Jerk weight with opposite arm and lunge on other leg.

Comments

Keep torso upright during lunge; flexible hip flexors are important. Forward knee should point same direction as foot throughout lunge. A long lunge emphasizes Gluteus Maximus; short lunge emphasizes Quadriceps. Wrist supporting kettlebell should be held straight.

Classification

 Utility:Auxiliary

 Mechanics:Compound

 Force:Push

Force (Articulation)

Dynamic

Static

Source

Recipe of the Week - Healthy Salmon Cakes

TOTAL TIME: 30 min

Prep: 10 min

Cook: 20 min

Ingredients

DIRECTIONS

In a bowl, combine the salmon, horseradish, breadcrumbs, soy saucegreen onions and a few grinds of pepper. Shape the mixture into eight 3-inch patties. 

Coat a nonstick skillet with cooking spray and heat over medium heat. Add the cakes and cook in batches until golden and heated through, about 5 minutes per side. 

Source

Exercise of the Week - Barbell JM Bench Press

Instructions

Preparation

Lie on bench with back flat on bench and grasp barbell from rack with shoulder width or slightly narrower grip.

Execution

Lower in straight line toward neck while keeping elbows relatively high and bending them out to sides approximately 45° from midline of body. Flex wrists slightly as bar is lowered as to keep weight of bar on base of palms. Pause when forearms make solid contact with biceps. Push barbell back up until arms are straight. Repeat.

Comments

Movement is hybrid between Bench Press and Triceps Extension. A false grip or standard thumb opposing grip can be taken, approximately 16" (40 cm) apart for men. Bar is brought downward anywhere between chin and upper chest. As to minimize shoulder involvement, keep elbows up allowing elbow to fold upon itself. Range of motion is determined by muscle mass of forearm and biceps. After mastering form and gradually progressing in resistance, push barbell upward more rapidly for greater power development.

 

Exercise was created by 4 time world bench press champion JohnMark Blakely. However, exercise's name was reportedly coined by Louie Simmons and George Halbert when Blakely was training at Westside Barbell. Also known as Blakely Press.

 

Classification

 

 Utility:Basic

 Mechanics:Compound

 Force:Push

 

Muscles

Target

Synergists

Dynamic Stabilizers

Stabilizers

Source

Recipe of the Week - Multiseed Cranberry Energy Bars

When the honey boils down, it gets thick, syrupy and surprisingly less sticky. You can add nuts to these bars if you like – just substitute 1/2 cup of them for the pumpkin seeds. 

  • Prep time15 minutes
  • Total time45 minutes
  • Portion size24 bars

Ingredients

  • 1/2 cup (125 mL) unsalted sunflower seeds
  • 1/2 cup (125 mL) hulled pumpkin seeds
  • 1/4 cup (60 mL) sesame seeds
  • 4 cups (1 L) puffed brown rice cereal
  • 1 cup (250 mL) dried cranberries
  • 1 cup (250 mL) liquid honey
  • 1/2 tsp (2 mL) sea salt or kosher salt

To change the number of servings, enter the number, then press "calculate".Serving CalculatorCalculateor reset

Preparation

Spread sunflower seeds, pumpkin seeds and sesame seeds on rimmed baking sheet. Bake in 350°F (180°C) oven until lightly toasted, about 6 minutes. Let cool. Transfer to large well-greased bowl; add puffed brown rice cereal and cranberries. 

In large saucepan, boil honey with salt over medium heat, without stirring, for 5 minutes. Stir into puffed rice mixture until rice is well coated. 

Immediately scrape into greased 13- x 9-inch (3.5 L) cake pan, pressing to smooth and level top. Let cool. With greased knife, cut into bars. (Make-ahead: Store individually wrapped bars in airtight container for up to 2 weeks.)

Source

Exercise of the Week - Barbell Step-Up

Instructions

Preparation

Stand facing side of bench. Position bar on back of shoulders and grasp barbell to sides.

Execution

Place foot of first leg on bench. Stand on bench by extending hip and knee of first leg and place foot of second leg on bench. Step down with second leg by flexing hip and knee of first leg. Return to original standing position by placing foot of first leg to floor. Repeat first step with opposite leg, alternating first steps between legs.

Comments

Keep torso upright during exercise. Lead knee should point same direction as foot throughout movement. Stepping distance from bench emphasizes Gluteus Maximus; stepping close to bench emphasizes Quadriceps.

 

Classification

 

 Utility:Basic or Auxiliary

 Mechanics:Compound

 Force:Push

 

Muscles

Target

Synergists

Dynamic Stabilizers

Stabilizers

Antagonist Stabilizers

Source

Recipe of the Week - Spicy Sweet Chicken Lettuce Cups

Ingredients

2 cups cider vinegar

1 cup water

1/2 cup sugar

2 tablespoons sliced serrano chile

3/4 teaspoon kosher salt

small garlic clove, crushed 

1 cup matchstick-cut carrot 

1 1/2 cups shredded skinless, boneless rotisserie chicken breast 

1 1/2 cups shredded skinless, boneless rotisserie chicken thigh or drumstick

12 butter lettuce leaves

24 English cucumber slices 

6 tablespoons dry-roasted peanuts, chopped 

1/4 cup torn fresh mint

Preparation

1. Combine first 6 ingredients in a medium saucepan. Bring mixture to a boil; cook 20 minutes. Remove from heat. Stir in carrot; let stand 10 minutes to soften. Add chicken to carrot mixture; let stand 5 minutes. Drain and discard liquid.

2. Place about 1/4 cup chicken mixture in each lettuce leaf, and top each lettuce leaf with 2 cucumber slices, 1 1/2 teaspoons peanuts, and 1 teaspoon mint.

Source

Exercise of the Week - Weighted Twisting Crunch

Instructions

Preparation

Lie supine on floor or bench with knees and hips bent. Hold plate behind neck or on chest with both hands.

Execution

Flex and twist waist to raise upper torso off surface to one side. Return until back of shoulders return to surface. Repeat to opposite side alternating twists.

Comments

If weight is held behind head, position head hanging off bench. See Spot Reduction Myth. Certain individuals may need to keep their neck in neutral position with space between their chin and sternum. See Arm Position During Waist Exercises.

 

Classification

 

 Utility:Auxiliary

 Mechanics:Isolated

 Force:Pull

 

Muscles

Target

Synergists

Stabilizers

  • No significant stabilizers

Source

Recipe of the Week - Vegan Beetroot Carpaccio

This is an impressive yet effortless vegan starter – you can even make it the day before. It’s delicious served with rye bread 

Ingredients

  • 8 medium beetroots, a mixture of colours looks wonderful

  • 2 lemons

  • a small bunch of fresh dill, finely chopped

  • 1 red onion, finely chopped

  • 2 tsp caster sugar

  • 2 tbsp olive oil

  • 1 tbsp capers, drained and rinsed

Method
1. Begin by trimming the leaves from the beetroot, leaving about 2.5cm of stalk on each one. Place in a large saucepan and cover with water. Bring to the boil, reduce the heat and leave to simmer gently, partially covered, for 40 minutes. Drain and set aside.

2. Finely grate the zest of one of the lemons and squeeze the juice from both, passing it through a fine sieve to ensure no pith or pips remain. Add to a bowl with the dill, onion, sugar, olive oil, capers and 1 teaspoon of salt. Whisk all of the ingredients together until fully amalgamated.

3. Run the beetroots under a cold tap and gently slide off the skins (they should peel off easily). Trim the tops and bottoms from the beetroots and discard. Then, using a mandolin or a sharp knife, slice the beetroot into very thin rounds. 

4. Arrange the beetroot slices on a serving platter or individual plates and spoon over the dressing, letting it sink into every crevice of the beetroots. Cover with cling film and chill in the fridge for at least 2 hours before serving.

Recipe by Pippa Kendrick
 

Source


     

Recipe of the Week - Eggplant Ricotta Bites

Ingredients

  • 1 medium eggplant

  • Kosher salt

  • All-purpose flour, for dredging

  • 2 large eggs

  • 3/4 cup breadcrumbs

  • 1/4 cup grated parmesan cheese

  • 1 tablespoon plus 2 teaspoons extra- virgin olive oil, plus more as needed

  • 2 large plum tomatoes, diced

  • 2 teaspoons red wine vinegar

  • 1 cup ricotta cheese

  • Shredded fresh basil, for topping


Directions
 

Thinly slice the eggplant into rounds and season with salt. Pour some flour into a shallow dish. Beat the eggs in another dish. In a third dish, mix the breadcrumbs and parmesan. Dredge the eggplant in the flour, then dip in the eggs and coat with the breadcrumb mixture.

Heat 1 tablespoon olive oil in a large skillet over medium heat. Working in batches, cook the eggplant until golden, about 2 minutes per side, adding more oil between batches, if necessary. Drain on paper towels and season with salt.

Toss the tomatoes with the remaining 2 teaspoons olive oil and the vinegar in a bowl. Spoon some ricotta onto each eggplant slice. Top with the tomato mixture and basil.

Photograph by Anna Williams

Recipe courtesy Food Network Magazine

Source

Exercise of the Week - Dumbbell Hammer Curl

Instructions

Preparation

Position two dumbbells to sides, palms facing in, arms straight.

Execution

With elbows to sides, raise one dumbbell until forearm is vertical and thumb faces shoulder. Lower to original position and repeat with alternative arm.

Comments

The biceps may be exercised alternating (as described), simultaneous, or in simultaneous-alternating fashion. When elbows are fully flexed, they can travel forward slightly allowing forearms to be no more than vertical. This additional movement allows for relative release of tension in muscles between repetitions.

 

Classification

 

 Utility:Auxiliary

 Mechanics:Isolated

 Force:Pull

 

Muscles

Target

Synergists

Stabilizers

Source

Recipe of the Week - Mustard Sage Pork Chops

  • Portion Size 2

Ingredients

  • 2 pork loin centre chops
  • 1 tbsp (15 mL) vegetable oil
  • 1/2 onion, chopped
  • 1 garlic clove, minced
  • 3/4 tsp (4 mL) crumbled dried sage
  • 1 pinch salt
  • 1 pinch pepper
  • 1 tbsp (15 mL) all-purpose flour
  • 1/3 cup (75 mL) sodium-reduced chicken stock
  • 1 tbsp (15 mL) Dijon mustard
  • 2 tsp (10 mL) minced fresh parsley

To change the number of servings, enter the number, then press "calculate".Serving CalculatorCalculateor reset

Preparation

Trim off all but 1/4 inch (5 mm) of the fat from chops; slash edges to prevent curling.

In large skillet, heat half of the oil over medium-high heat; brown chops. Transfer to plate. 

Drain fat from pan; heat remaining oil over medium heat. Fry onion, garlic, sage, salt and pepper, stirring occasionally, until softened, about 5 minutes. 

Sprinkle with flour; cook, stirring, for 1 minute. Add chicken stock and mustard; bring to boil, stirring and scraping up any brown bits. 

Return chops and any juices to skillet. Cover, reduce heat and simmer until just a hint of pink remains inside pork, about 10 minutes. Sprinkle with parsley.

Nutritional Information Per serving: about

cal 340 pro 31 total fat 20 sat. fat g

carb 7fibre 1chol 86mg sodium 445 mg

% RDI:

calcium iron 12 vit A vit C 7

folate 8

 

Source

Exercise of the Week - Barbell Sumo Deadlift

Instructions

Preparation

Position feet under bar with very wide stance. Squat down and grasp bar between legs with shoulder width or slightly narrower mixed grip. Face forward while positioning shoulders upward with arms straight, chest high, hips low, and back straight.

Execution

Pull bar up by driving feet outward and pulling back until hips and knees are fully extended and torso is upright. Drive shoulders back and chest up at top of lift. Return weight to floor by bending hips back and knees pointed outward, while keeping chest high and back straight. Repeat.

Comments

Throughout lift, keep hips low, shoulders high, arms and back straight, and knees pointed out same direction as feet. Also keep bar close to body to improve mechanical leverage. With wide stance, push feet out to sides and not down to prevent knees from buckling inward. Pushing knees out will allow hips to travel toward bar more quickly while improving leverage.

 

During rep training for powerlifting, do not merely tap weight to ground, but instead let barbell settle to ground each rep to sufficiently train range of motion through initial slack of heavy barbell. Heavy barbell deadlifts significantly engages Latissmus Dorsi.

 

Also see Deadlift and Deadlift Strength Standards. Also seeKettlebell Sumo Deadlift.

 

Classification

 

 Utility:Basic

 Mechanics:Compound

 Force:Pull

 

Muscles

Target

Synergists

Dynamic Stabilizers

Stabilizers

Antagonist Stabilizers

Source

Exercise of the Week - Dumbbell Incline Fly

Instructions

Preparation

Grasp two dumbbells. Lie supine on bench. Support dumbbells above upper chest with arms fixed in slightly bent position. Bend elbows slightly and internally rotate shoulders so elbows point out to sides.

Execution

Lower dumbbells outward to sides of shoulders. Keep elbows fixed in slightly bent position. When a stretch is felt in chest or shoulders, bring dumbbells back together in hugging motion above upper chest until dumbbells are nearly together. Repeat.

Comments

Keep shoulders internally rotated so elbows point downward at bottom position and outward at top position. Shoulder will likely have less range of motion in lower position as compared to Fly on flat bench.

 

Classification

 

 Utility:Auxiliary

 Mechanics:Isolated

 Force:Push

 

Muscles

Target

Synergists

Stabilizers

Source

Recipe of the Week - Roast Chicken and Pesto

Ingredients

  • 1.8 kg higher-welfare chicken

  • ½ bulb garlic, plus an extra ¼ clove

  • 2 small lemons

  • a few sprigs fresh thyme

  • extra virgin olive oil

  • 3 bunches fresh basil, stalks removed

  • 1 handful pine nuts, lightly toasted

  • 50 g Parmesan, freshly grated

Method

This is a fantastic way to eat a roast chicken – whether it's hot or cold.

Preheat your oven to 200ºC/400ºF/gas 6, then stuff your chicken with the ½ garlic bulb, one of the lemons and the thyme. Rub the outside with lots of sea salt and freshly ground black pepper, then rub with olive oil and roast for 1½ hours. To see if it's properly cooked, pierce a thigh with the tip of a knife and check that the juices run clear. If they don't, continue cooking and check again. 

Pound the remaining garlic with a pinch of salt in a pestle and mortar. Scrape the paste into a food processor and whiz with the basil and pine nuts. Pour the mix into a bowl and stir in a few good lugs of olive oil. Add the Parmesan and season with salt, pepper and the juice of the other lemon. If the pesto looks stiff, moisten it with olive oil. 

Serve the chicken in portions – hot or cold – on a big plate with the pesto in a bowl next to it. Better still, tear off bits of chicken and dip in a bowl of pesto before eating – fantastic! Great with rocket and roasted lemon halves, if you like.

Nutritional Information Amount per serving:

  • Calories57229%
  • Carbs1.4g1%
  • Sugar0.3g0%
  • Fat44.2g63%
  • Saturates11.1g56%
  • Protein41.6g92%

Of an adult's reference intake

Source

Recipe of the Week - Baked Mushrooms

Ingredients:

  • 8 large flat mushrooms

  • 1 bunch spring onions, trimmed and sliced

  • 1 clove garlic, peeled and finely chopped

  • a few sprigs fresh thyme, leaves picked

  • 250 g Taleggio cheese, thinly sliced

  • 2 thick slices bread, made into breadcrumbs

  • 1 small bunch fresh flat-leaf parsley, chopped

  • 4 handfuls rocket, washed and dried

  • juice of 1 lemon

  • extra virgin olive oil

Instructions:

These mushrooms have an interesting meaty texture and gutsy flavour. Topped with Taleggio cheese and fresh herbs, it's a match made in heaven. Go on, tuck in!

Preheat the oven to 200°C/400°F/gas 6. Lay the mushrooms on a large baking tray and sprinkle with the onions, garlic and thyme. Top the mushrooms with the slices of Taleggio. Toss together the breadcrumbs and the parsley and sprinkle over the mushrooms. 

Bake for 15 to 20 minutes in the preheated oven until breadcrumbs are brown and the mushrooms are cooked through. Meanwhile, dress the rocket with the lemon juice and some olive oil. Serve the mushrooms with the dressed rocket. 

P.S. They're great on toasted ciabatta too!

  • Calories 349 - 17%
  • Carbs 14.0g - 5%
  • Sugar 2.7g3%
  • Fat 22.7g - 32%
  • Saturates1 1.6g5 - 8%
  • Protein 20.4g - 45%

% Of an adult's recommended daily intake.

Source

Exercise of the Week - Dumbbell Lunge

Instructions

Preparation

Stand with dumbbells grasped to sides.

Execution

Lunge forward with first leg. Land on heel, then forefoot. Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by forcibly extending hip and knee of forward leg. Repeat by alternating lunge with opposite leg.

Comments

Keep torso upright during lunge; flexible hip flexors are important. Lead knee should point same direction as foot throughout lunge. A long lunge emphasizes Gluteus Maximus; short lunge emphasizes Quadriceps.

 

Classification

Utility:Auxiliary 

Mechanics:Compound 

Force:Push

Muscles

Target

Synergists

Dynamic Stabilizers

Stabilizers

Source

Recipe of the Week - Spicy Kofta Kebabs

 

For the kebabs

  • 400 g quality lean lamb mince

  • 1 small bunch fresh thyme, leaves picked

  • zest of 1 lemon

  • sea salt

  • freshly ground black pepper

  • Optional spices

  • 1 teaspoon ground coriander

  • ½ teaspoon ground chilli

  • 1 tablespoon ground cumin

To serve

  • 4 tortilla wraps

  • 1 round lettuce, leaves washed and spun dry

  • olive oil, optional

  • lemon juice, optional

  • 4 heaped tablespoons natural yoghurt

  • 1 fresh red chilli, deseeded and finely chopped, optional

 

Method

These kebabs make a brilliant summer lunch. This is a great value recipe – you can even make it for under a fiver.

Place all the kebab ingredients and the optional spices in a big bowl and mix well. 

Divide the mixture into four equal pieces and get yourself 4 soaked skewers. With damp hands, shape the meat around and along each skewer, pressing little indents in the meat as you go, for a nice texture. 

Grill the kebabs for 8-10 minutes until golden and cooked through, then push to the cool side of the barbecue and warm your tortillas next to them for 30 seconds. 

Transfer the tortillas to plates and top each with a little lettuce. Drizzle with olive oil and a squeeze of lemon juice, if liked. Slip the meat off the skewers and break it up. Spoon over a blob of yoghurt and drizzle over any resting juices. Sprinkle over some chopped chilli for an extra kick and tuck in. Delicious!

Nutritional Information Amount per serving:

  • Calories 428 - 21%

  • Carbs 29.6g - 11%

  • Sugar 6.9g - 8%

  • Fat 22.7g - 32%

  • Saturates 8.8g - 44%

  • Protein 25.5g - 57%

Of an adult's reference intake

Source

Exercise of the Week - Plank Shuffle

Instructions

Preparation

Kneel before medicine ball. Place left hand on top of ball and right hand on floor, slightly wider than shoulder width away. Position upper body above both hands with right arm straight and left arm bent with hand on ball. Straighten body and place forefeet back away from ball on floor, shoulder width apart.

Execution

Push upper body up onto ball so right hands is placed on top side of ball next to left hand. Immediately place left hand onto floor slightly wider than shoulder width away. Immediately shift upper body to original side with the opposite movement. Repeat by alternating sides.

Comments

Start slow, gradually increasing speed throughout set. Keep body straight throughout movement.

Easier

Perform at moderate pace until familiar with movement. Balance can be made less challenging by placing feet further apart. Conditioning movements like Push-ups can be used to condition body for this movement and more advanced plyo movements.

Harder

Execute movement at fast pace. Elevate feet for greater intensity or to vary angle of exercise. Balance can be made more challenging by placing feet closer together. Also consider more advanced plyo push-up movements.

Classification

 

 Utility:Plyometric

 Mechanics:Compound

 Force:Push

 

Force (Articulation)

Dynamic

Static

Source