April 22, 2020
Savoury Mussel Stew with Bean and Potato
This one-pot wonder—with its delicious medley of potatoes, pinto beans, kale and savoury mussels—is the perfect meal for a chilly evening.
INGREDIENTS
- 120g Mussels
- 1 tbsp. olive oil
- ½ brown onion, diced
- 1 chorizo sausage, approx. 140g, fully cooked and diced (optional)
- 1 medium potato, diced
- 1 ¾ cup broth (chicken or vegetable)
- 1 can / 120g pinto beans, drained and rinsed
- 2 cups kale, chopped coarse
METHOD
- Heat olive oil in a pot over medium heat. Add onion, chorizo and potato. Sauté until onion is translucent.
- Add broth and bring to a simmer. Add pinto beans, kale and Mussels, including the liquid from mussels. Simmer for approx.10-15 minutes.
- Season with salt and pepper to taste. Serve hot and enjoy
Makes: 3 – 4 serves – Skill Level: Medium
Barbell & Trap Bar Training
In this bulletin we discuss Lactate & Brain Health. . .
Ingredients 700–800g chicken breast (raw) 2 cups cooked lentils 3–4 small beetroot (about 400g total) 6–8 cups rocket (arugula) or spinach 2 cucumbers (sliced) 1 small red onion (thinly sliced) 2 tsp olive oil (total) Juice of 1–2 lemons Spice rub 2 tsp turmeric 2 tsp paprika 3 garlic cloves (minced) Salt + black pepper Method Step one - Cook The Chicken Coat chicken with spices and garlic. Grill, bake, or pan-cook with minimal oil until cooked through. Slice. Step two - Prepare The Beetroot Roast at 200°C for ~30–40 min (or use pre-cooked), then slice. Step Three - Build The Bowl Divide greens, lentils, beetroot, cucumber, and onion across 4 bowls. Top with protein Add sliced chicken evenly. Step four - Dress It Lightly Drizzle olive oil and lemon juice over each bowl. Step five - Serve & Enjoy Toss lightly if desired, or keep layered for presentation. Serve immediately while the chicken is warm for the best flavour. Nutritional Information & Cooking Times Prep time: 15 minutes Cook time: 35 - 40 minutes 450 kcal | 7g Fat | 53g Protein | 37g Carbohydrates