Workouts and Meals for Wednesday May 8th 2024

Workouts and Meals for Wednesday May 8th 2024

Posted on May 8, 2024

Workout #1:

Level 1= 3 Sets     Level 2= 5 Sets     Level 3= 7 Sets

• 30 Jumping Jacks
• 5 Jump Knee Tucks
• 10 Lunges
• 30 Climbers
• 10 Plank Rotations
• 30 Sec Plank
• 10 Burpees

Workout #2:

Level 1= 3 Sets     Level 2= 5 Sets     Level 3= 7 Sets

• 10 Jumping Jacks
• 5 Burpees
• 10-Count Plank
• 5 Plank Walkouts
• 10 Shoulder Taps
• 5 Plank Jacks

Workout #3:

Level 1= 3 Sets     Level 2= 5 Sets     Level 3= 7 Sets

• 10 Jumping Jacks
• 5 Hop Toe Taps
• 10 Jumping Jacks
• 10 Butt Kicks
• 5 Skater Jumps (Each side)
• 10 Butt Kicks
• 10 Half Jacks
• 5 Hop Heel Clicks
• 10 Half Jacks

Healthy Meal Option

Mac & Cheese with Collards

Ingredients:

• 8 ounces whole-wheat elbow noodles (about 2 cups)
• 4 cups chopped collard greens
• 1 ¾ cups low-fat milk, divided
• 3 tablespoons all-purpose flour
• ½ teaspoon salt
• ¼ teaspoon ground pepper
• 1 cup shredded extra-sharp Cheddar cheese
• 2 ounces reduced-fat cream cheese
• 2 teaspoons white-wine vinegar
• ¼ cup panko breadcrumbs, preferably whole-wheat
• 1 tablespoon extra-virgin olive oil
• ½ teaspoon paprika

Instructions:

1. Bring a large pot of water to a boil. Add pasta and collards and cook according to the pasta package directions. Drain.
2. Meanwhile, heat 1 1/2 cups milk in a large broiler-safe skillet over medium-high heat until just simmering. Whisk the remaining 1/4 cup milk, flour, salt and pepper in a small bowl until combined. Add the flour mixture to the simmering milk; reduce heat to medium-low and cook, whisking constantly, until thickened, 1 to 2 minutes. Remove from heat and whisk in Cheddar, cream cheese and vinegar until the cheese is melted. Stir the pasta and collards into the sauce.
3. Position rack in upper third of oven; preheat broiler to high.
4. Combine breadcrumbs, oil and paprika in a small bowl. Sprinkle over the pasta. Broil until golden brown, 1 to 3 minutes.

Healthy Meal Option

Savoury Butternut Squash & Ginger Porridge

Ingredients:

Whole Oat Porridge

• 1 cup whole oat groats, soaked overnight* (SEE NOTE)
• 4 cups additional filtered water
• Pinch of sea salt

Variation 1: Butternut Squash & Ginger

• Ingredients for 1 recipe Whole Oat Porridge, above
• 3 ½ cups cubed butternut squash
• 1 tablespoon tamari, more for serving
• 4 teaspoons grated fresh ginger
• ½ garlic clove, grated
• for serving:scallions, toasted pepitas, parsley, toasted sesame oil

Instructions:

1. For the Whole Oat Porridge (base recipe): Drain and rinse the oat groats and transfer them to a blender. Add 4 cups fresh water salt and pulse until the grains are coarsely ground. Pour into a medium pot and bring to a boil over high heat, whisking frequently. Cover the pot, reduce the heat to low, and simmer for 30 minutes, stirring occasionally to prevent sticking, until the grains are soft and the porridge is creamy. Serve hot, with desired toppings.
2. For the Butternut Squash & Ginger Variation: Follow the directions for the oat porridge recipe above, adding the squash, ginger, and garlic to the pot along with the oat mixture and cook as directed until the porridge is creamy and the squash is soft. Add the tamari and adjust the seasoning to taste. Garnish with scallions, pepitas, parsley, and serve with sesame oil and tamari, for drizzling.

Notes

*You CANNOT substitute rolled oats or steel cut oats for the oat groats in this recipe because the water ratio will be incorrect and your porridge will not thicken. If you want to use another type of oat, follow the cooking directions on the package of your oats.

Healthy Meal Option

BBQ rainbow beef salad

Ingredients:

• 2 x 250g sirloin sirloin steaks, fat trimmed
• thumb-sized piece ginger, finely grated
• 1 garlic clove, finely grated
• 2 limes, juiced
• 2 tbsp sesame oil
• 1 tbsp low-salt soy sauce
• 3 red bird’s eye chillies, 2 finely chopped, 1 finely sliced
• 4 Little Gem lettuces
• 12 radishes, thinly sliced
• 3 carrots, peeled and finely sliced
• ½ cucumber, cut into ribbons using a peeler
• 3 spring onions, finely sliced
• 1 large ripe avocado, sliced
• ½ tbsp mixed sesame seeds

Instructions:

1. Remove the steak from the fridge 1 hr before you’re ready to cook to bring it up to room temperature. Just before cooking, make the salad dressing by whisking together the ginger, garlic, lime juice, oil, soy and chopped chillies in a bowl.
2. Put the steaks on the barbecue and cook on one side for 3 mins, then turn and cook for 3 mins on the other side for medium rare. Alternatively, fry your steaks in a frying pan or griddle pan for 3 mins each side. After cooking, cover and rest the meat for 5 mins.
3. Arrange the lettuce leaves, radishes, carrot, cucumber, spring onion and avocado on a sharing plate. Slice the steak against the grain into thin slices and lay on top of the salad. Drizzle over any resting juices and the dressing. Garnish with the sesame seeds and the sliced red chilli.