Meal Prep: Chicken and White Bean Salad with Feta and Orange Vinaigrette

enhanced-5667-1456428732-1.jpgPREP:
MAKE THE DRESSING: In a small bowl, whisk together the juice of ½ orange, ¼ teaspoon orange zest (optional), a pinch of salt, and 1 teaspoon apple cider vinegar. Add 1 teaspoon olive oil and whisk to combine.

CUT ORANGE WEDGES: Cut the remaining ½ orange into segments: Use a knife to cut the peel off the orange, so that there’s no white pith left on the outside. Working over a bowl, use a small, sharp knife to cut the segments away from white membrane that separates them.

Put this in a large container:
⅓ recipe roast chicken breast (⅔ of a breast), bone and skin discarded, cut in rough ½-inch pieces
⅓ recipe sautéed white beans

Put this in a small container:
½ orange, segmented
1 ounce feta cheese, crumbled
2 tablespoon parsley leaves, chopped

Put this in a dressing container:
Orange vinaigrette (recipe above)

At lunchtime, microwave the chicken and white beans on high for 1½ minutes, until heated through. Toss with the orange vinaigrette, then top with the feta, orange, and parsley.

No Name Work Out

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Ohh I like this! And if you want to get fancy add in your last name. 
M-20 burpees
E-1 min wall sit
R-15 pushups
I-30 jumping jacks
D-15 pushups
A-50 jumping jacks
M-20 burpees
I-30 jumping jacks
L- 2min wall sit
L-2 min wall sit (Im changing this for 20 squat jumps)
E-1 Min wall sit
R-15 pushups

Curried Cauliflower Fritters

 

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Ingredients

  • 1 head cauliflower cut into florets
  • 2 tablespoons olive oil
  • salt
  • 1/2 cup dry bread crumbs
  • 2 large eggs
  • 2 tabelspoons all purpose flour
  • 2 tablespoons Greek yogurt
  • 1 garlic clove, grated
  • 1 1/2 tsp curry powder
  • 1 tsp ground cumin
  • 1/2 tsp tumeric
  • 1/4 tsp cinnamon
  • handful of cilantro, chopped
  • vegetable oil for frying

For the sauce:

  • 1/2 cup plus 1 tablespoon Greek yogurt
  • 1 shallot, minced
  • 2 tsp lemon juice
  • 1/4 tsp salt

 

Preheat oven to 400°. Place the cauliflower on a line baking sheet and drizzle with olive oil. Season the cauliflower with 1 teaspoon of salt and transfer to the oven for 20 minutes, turning once to ensure even roasting.

Make the sauce: Coat a small saucepan with olive oil and set to medium low heat. Add in the shallots and sauté until soft and transluscent (6-8 minutes). Place the cooked shallots, yogurt, lemon juice, and salt in a bowl and stir to combine. Set you in fridge to chill while you prepare the fritters.

Transfer the cauliflower to a food processor and pulse until the mixture is coarsely ground.

Place the cauliflower in a large bowl and add bread crumbs, eggs, flour, yogurt, spices, and 1/4 tsp salt. Mix thoroughly until combined. Cover the bowl with plastic wrap and transfer to the refrigerator to chill for 3 hours.

Scoop 2 tablespoons of the cauliflower mixture into the palm of your hand. Form into a patty 3 inches in diameter and 3/4 inch thick. Continue to make patties with the remaining mixture.

Place a skillet over medium high heat, and pour in vegetable oil until it reaches 1/2 inch up the sides. Once the oil is hot, carefully add the fritters, being sure not to overcrowd the pan. Cook for 2-3 minutes until golden brown. Gently flip and cook on the opposite side for a minute or two. Transfer to paper towels to drain and then plac then in a preheated 200° oven to keep warm. Repeat the process to cook the remaining fritters.

pumpkin greek yogurt brownies

 

Dry Ingredients

  • 1 ¼ cups wholemeal flour, sifted (can sub for white or gluten free)
  • 1 tsp baking powder
  • ½ tsp salt
  • 3 T cocoa powder, sifted
  • ¾ cup coconut palm sugar (can sub for granulated sweetener of choice)
  • ¼ cup  chocolate chips, divided

Wet ingredients

  • 1 cup pumpkin puree
  • ¾ cup Greek yogurt 
  • 2 large eggs, whisked 

Instructions

Preheat the oven to 180 degrees Celsius. Grease a large, deep baking tray or 9 x 9 brownie pan with oil or butter and set aside.

In a large mixing bowl, combine the sifted flour, baking powder, salt, cocoa and sugar or sweetener of choice and mix until combined. Stir through 2 tablespoons of the chocolate chips.

In a separate bowl, combine the pumpkin, Greek yogurt and eggs and mix well. Add the wet mixture to the dry mixture and stir until fully incorporated.

Pour the batter into the greased pan and top with remaining 2 tablespoons of chocolate chips and bake for 45- 50 minutes, or until a toothpick comes out clean. Allow to cool completely before slicing into pieces. 

By Arman @ thebigmansworld

GREEK YOGURT ZUCCHINI BREAD

INGREDIENTS
  • 1/2 cup vanilla Greek yogurt (I used low-fat)
  • 1 and 1/2 teaspoon vanilla extract
  • 1 large egg
  • 1/3 cup coconut oil
  • 2 tablespoons honey
  • 3 tablespoons very ripe mashed banana
  • 1/2 cup lightly packed brown sugar
  • 1/3 cup oat flour (blended oats)
  • 1 cup white flour (or use white-whole wheat)
  • 1 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1 teaspoon cinnamon
  • 1 cup lightly packed grated zucchini
  • 1/2 cup dark chocolate chips or chopped nuts, optional

INSTRUCTIONS

(Make sure you have thoroughly dried the zucchini to keep it from being too wet/watery in the finished bread.)
Preheat the oven to 325 degrees F. Lightly grease and flour one bread pan.
In a bowl, stir together the Greek yogurt, vanilla extract (scale depending on love for vanilla flavor – I like it strong), 1 large egg, coconut oil (measured when melted), and honey.

In a small bowl, mash the banana really well. The banana is very important for binding of the bread and a lower calorie sweetening. The more ripe – the better.
Stir in the banana and brown sugar.
In a separate bowl, stir together the oat flour (measured AFTER blending. I used regular old fashioned or quick oats and quickly pulse them in a blender or food processor until they resemble flour. Then measure and add to the bowl), white or white-whole wheat flour, baking soda, salt, and cinnamon.
Add the dry to the wet and mix until just combined. Over-mixing will result in dense bread.
Stir in the grated zucchini and chocolate chips if desired.
Pour the mixture into the prepared pan and top with more chocolate chips if desired.
Bake for 40-50 minutes or until a toothpick when inserted into the center comes out clean and the bread has begun to slightly pull away from the sides. Barely under-cooking the bread will yield a softer and slightly denser bread. (I pulled mine out at 43 minutes.)
If needed tent some tin foil over the top to keep the top from over-cooking.

Thai Chicken & Pineapple Stir Fry

Ingredients:

  • 1 lb boneless skinless chicken breast, cut into 1-inch cubes
  • 1 tbsp fish sauce
  • 1 tbsp cornstarch
  • 1 tbsp oil, divided
  • 1 tsp minced garlic
  • 1 tsp minced ginger
  • 2 cups cubed assorted colors bell peppers (1/2-inch cubes)
  • 1 red chili pepper, chopped (optional or to taste)
  • 1 cup fresh pineapple chunks
  • 1/3 cup Thai sweet chili sauce
  • cilantro leaves (for garnish)

Directions:

Mix chicken and fish sauce in medium bowl. Add cornstarch; toss to evenly coat. Set aside.

Heat 1/2 tablespoon of the oil in large nonstick skillet on medium-high heat. Add garlic and
ginger; stir fry 30 seconds. Add bell peppers, chili pepper if using and pineapple; stir fry 3 to 5 minutes or until peppers are tender-crisp. Add sauce; cook and stir until heated through. Remove from skillet.

Heat remaining oil in the skillet. Add chicken; stir fry 5 minutes or until cooked through. Return bell pepper mixture to skillet; stir fry until well blended. Garnish with cilantro.

5 AB TONING MOVES BETTER THAN CRUNCHES

(Stole this from http://www.thecoveteur.com I love their lil gif visuals.)

MOVE #1 SIDE PLANK

With your top leg lifted to hip height, “thread the needle” by rotating your body and reaching your top hand through the gap between your body and the floor.

Do 10 reps.


 

MOVE #2 PLANKING

While in a standard plank position, bend one leg into the chest, then extend it straight behind the body, all while maintaining a neutral spine.

Do 10 on each side. This should get you very warm.


 

MOVE #3 DOUBLE LEG STRETCH

This is a classic Pilates mat exercise. Try to keep your low back neutral while you sit in a “V” position and extend your arms and legs at the same time.

It’s an ab killer. Shoot for 10 reps, and rest if your neck bothers you.

 


 

MOVE #4 BRIDGING

This one is my personal favorite. With your pelvis and heels lifted, extend one leg up to the ceiling, then lower to hip height and lift back up. Keep hips completely level the whole time. You’ll need to work your butt and obliques to keep it square.

Do 10 on each side.

 


 

MOVE #5 KNEELING LEG LIFTS

Just like a side plank but your knee is set down. Lower and lift your top leg to the side. Feel your glute med burn as it works one side and stabilizes the other.

Do 20 reps on each side.