Workout of the day
6 Rounds for time:
3 Split Jerks (70kg/50kg)
10 Ring Dips
CHRISYS COOKING CORNER
A lovely way with lamb
Rack of Lamb with herb/mustard crust
1 or more racks of lamb frenched (approx 6 cutlets per rack)
Mustard Crust (for 1 rack of 6 cutlets)
2 generous tablespoons of Dijon mustard
Zest of one lime (or lemon)
1 teaspoon of powdered lemon myrtle
1 teaspoon-ish of dried thyme or lots of fresh leaves from about three stems
Mix crust ingredients together.
Heat oven to 200C (180C fan forced). Place lamb on rack bone-side down in baking dish lined with foil. Smear crust mixture over meat part of lamb generously . Bake in oven for 10 minutes then reduce to 180C (160C fan-forced) for a further 35 minutes. This can be done in a BBQ as well.
I usually bake a range of vegetables for an hour at the same temperature - sweet potato (kumera), pumpkin, onion, parsnip, beetroot and potato for significant other. Steamed broccoli, beans and asparagus go well.
Note: Frenched means fat removed – you can do this yourself if the price per kilo of frenched lamb freaks you out.
CHRISSY COOKING CORNER
Garlic and Coriander Chicken
1kg chicken thighs – cut in half and checked for bone fragments
3-4 cloves of garlic, crushed
1 bunch of fresh coriander
2 teaspoons fresh ground black pepper
2 green chillis, seeded and finely sliced
1 tablespoon of lime or lemon juice
Splash of olive oil
Cut the roots from the coriander and save for another day. Wash and finely chop leaves and stems.
Mix all ingredients together in glass or metal bowl. Add chicken, stir through until chicken is well covered.
Marinate in the fridge for 1-3 hours.
Shortcut: Put coriander and all other marinade ingredients into bowl of food processor. Process until well pulped.
Cook over coals or under grill for about 30-35 minutes.
Without letting go of the bar, or resting it on the ground complete 7 sets of the sequence for 1 round. Do 5 rounds increasing the load per round:
Post total time
CHRISSY COOKING CORNER
BBQ season so a BBQ Chook recipe for the tribe.
Honey and Soy Chook
2 large tablespoons of honey (organic of course)
¼ cup of gluten-free soy sauce (low salt if you can find it)
2 cloves of garlic crushed
A thumb-top-sized chunk of fresh ginger – about an inch (2.5cm) - finely sliced julienne
1 small red chilli – seeded – finely sliced
80-100ml olive oil or macadamia nut oil works too (Omega 3!)
Splash of sesame oil (a small amount goes a long way)
Splash of sherry (optional) – the alcohol cooks out so it’s really just fancy grape juice – honestly
Mix all of these ingredients in a large bowl until the honey is dissolved.
500-1kg chook – the free-range I buy is usually about 600g and there is enough marinade to do up to a kilo.
Cut chook thighs into half – check for bone fragments and remove any excess fat left on the meat.
Add chook to the marinade, cover and keep in the fridge for at least an hour. You can prepare this a day ahead of needing it too.
Best cooked over coals but can be cooked on a ridged grill pan (stove top) or at a pinch in the oven on tray preferably on a cooking rack (150 fan-forced, 170 otherwise). Baste with remaining marinade. Time – 30-45 minutes depending on how thick the chook is, how hot your fire etc etc etc.
Serve with a garden salad. My garden salad.... baby spinach leaves, rocket, avocado, home-grown fresh tomato, cucumber, olives, capsicum, mushrooms and asparagus. Chop into good size chunks that you can get your fork into and don’t forget to steam and blanche your asparagus.
Throw away unused marinade it’s got raw chicken juices in it - yewwwhh
Enjoy, cheers Chris
CHRISSY P COOKING CORNER!!
For those that zone enjoy but you paleo fans need not read any further.
Make it yourself muesli
Since most commercial brands add sugar, making it yourself gives you control of the content. Go easy on the dried fruit, it packs a lot more fructose per volume than fresh stuff.
1kg rolled oats (one packet)
200g pepitas (one packet)
200g sunflower kernels (one packet)
Two of: 75g dried goji berries (half packet) – supposedly a wonder berry
125g sultanas (half/third packet),
200g dried diced apricots (one packet)
100g dried blueberries (one packet)
50g LSA mix (about a quarter packet)
Serve with skim milk or low fat yoghurt and fresh berries in season.
Leave out the rolled oats and LSA for a home made trail mix.
Partner Cindy One person completes as many rounds of “Cindy” as possible whilst partner runs 400m. Each person must run 3 x 400m “Cindy” 5 Pullups 10 Pushups 15 Squats