BSJ's Clean Kitchen - February 2014 Blog

Posted by Bear Strength on

Happy belated New Year...

I've been absent for a few months working on a few things highlighted in a recent blog post that I posted on my personal blog site ... take a read of it on this link while you cook the yummy recipie below :)

http://bsjcleankitchen.blogspot.co.uk/2014/01/normal-0-false-false-false.html?spref=tw

So I absolutely LOVE curry... and a takeout with ALL the trimmings is one of my fave cheat meals/ re-feeds!

However ... I have created this CLEAN curry from scratch and its actually pretty incredible if I do say so myself and its minus the guilt :)

Ingredients:

  • Dessert spoon of coconut oil
  • 1 x large white onion
  • 3 x cloves garlic
  • 4 x chicken breasts ( mine are organic - from Paleo Wales )
  • 400g of spinach ( frozen or fresh)
  • 250g mushrooms ( sliced)
  • 2 x can chopped tomatoes
  • tbsp Greek yougart ( omit this if you are diary free )
  • 2 x tomatoes 
  • chopped almonds
  • 4 tsp of Garam Masala ( cumin, blackpeppercorns, nutmeg, cardamon, paprika, coriander, turmeric, chilli, ginger)

 Method

  • Melt coconut oil in a large frying pan, fry the garlic, diced chicken and onions untill chicken is cooked.
  • Add the chopped mushrooms and cook for 5 mins.
  • Add the tin of chopped tomatoes and the spinach. cook for another 5 mins.
  • Add the seasoning/ spices listed above and simmer for 20 mins
  • Garnish with a sprink;le of Almond flakes

 Enjoy this on its own or with a side of your choice... To keep clean as poss you could team with cauliflower rice, or if you are post workout get those carbs in and go for some brown/ jasmin rice or sweet potato :)

Now onto my fave workout of the month... actually I've done a few nasty AMRAPS etc. recently so I will share them with you, great to add as a finisher at the end of a session :)

 1) 8 minute AMRAP using a Kettle Bell (20 kg Male/ 16kg Female)

 OH swings x 10 and Bar Facing Burpees x 10

2) 10 minute work out:

  2 min AMRAP : 50 skips and 10 burpees

 REST 2 mins

  2 min AMRAP : 50 skips and 10 burpees

 REST 2 mins

  2 min AMRAP : 50 skips and 10 burpees

3) Set the ERG to an 1000m row count down

 Row 200m max effort (1000m down to 800m)

 5 Hand release burpees

 Row 200m max effort (800m down to 600m)

 5 Hand release burpees

 Row 200m max effort (600m down to 400m)

 5 Hand release burpees

Row 200m max effort (400m down to 200m)

5 Hand release burpees

Row 200m max effort (200m down to ZERO)

5 Hand release burpees...DONE   Keep a record of your time as a bench mark 

 

Enjoy... BSJ :) x


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