Sunday, 25 November 2012

MegaCheese Casserole

This is another recipe that Matt and I came up with from whatever was in the fridge. We had a lot of cheese. Like 8 different kinds. I guess for the last while everything we have made with cheese in it had a different cheese in it. So the solution to this problem was an extremely delicious one. If you don't have a million ends of cheeses in your fridge I'm sure 3 or 4 would work just fine.

Ingredients:


1 cup Aged Cheddar
1 cup Gouda
1 cup Havarti
1/4 cup Parmesan
1/4 cup Romano
1/4 cup Swiss cheese
1/2 cup fine bread crumbs
28 g or a healthy handful of fresh thyme, leaves picked
500 g of pasta (bow tie, fusilli, rigantoni or the 'odd ball shape' that we used
1 cup pasta water
2 tbsp butter
3 heaping tbsp flour
1 & 1/4 cup milk
3-4 garlic cloves, fine sliced
500 g cherry or grape tomatoes, sliced in half
sea salt and fresh cracked pepper to taste

Instructions:


1. Preheat your oven to 350 F.
2. Grate all your cheese. Make sure the cheddar, gouda and havarti are in one bowl, and then the parmesan, romano and swiss are in another bowl.
3. Chop tomatoes in half, place in a bowl and season with sea salt and pepper.
4. Fine slice your garlic and set aside. Pick all your thyme leaves and set aside.
5. Boil your pasta until just before al dente. It will cook more in the oven. Make sure to RESERVE PASTA WATER and don't forget like we always do.
6. Grease a big casserole pan.
7. Now that all your prep is done, 100% of your attention will be devoted to the roux. Heat a frying pan to medium heat, melt the butter in it. Add your sliced garlic.
8. Slowly add flour to the butter, whisking the entire time. Once you've added all your flour, it should be a thick paste, and the garlic should be golden brown.
9. Reduce heat to medium low.
10. Start slowly, very slowly, adding the milk to the paste, whisking all the time.
11. Make sure that you are constantly whisking and that the paste is becoming a thick sauce.
12. Now that the roux is very rich, thick sauce, you can add to a big mixing bowl your pasta, pasta water, roux, seasoned cherry tomatoes, thyme, cheddar, gouda and havarti. Mix until well combined. Have a taste and season with salt and pepper again, if needed.
13. Pour the pasta mixture into the casserole pan and spread out evenly.
14. Evenly sprinkle the bread crumbs over the surface. Sprinkle over the surface your parmesan, romano and Swiss cheese.
15. Put in oven and cook for 25 minutes or until the top is a lovely golden brown and all bubbly.
16. Eat it! Mmm, now I am regretting now having this with a pickle. A pickle would have been the perfect acidic complement to the creamy goodness.




Sweet Potato Paddies

This meal not only prepared me for the competition but when I ate it again the next day it also cured my hangover from celebrating too much.

Ingredients


1 Sweet Potato or yam, grated
1/4 red onion, grated
2 eggs
1 tsp Tony Chachere's seasoning
Salt and pepper to taste
coconut oil or fat of choice

Instructions


1. Heat a frying pan on medium.
2. Grate your onion and sweet potato or yam.
2. Put grated sweet potato and onion into bowl.
3. Crack eggs into the bowl, add your Tony Chachere's seasoning, salt, pepper and mix all together.
4. Oil the frying pan and drop the potato mixture into the pan like you would pancakes. Squish the potato mixture down so that it's an even thickness all around.
5. Cook each side until golden brown.
6. Then eat it with your other breakfast foods! I also think that this would be good as a Thanksgiving side dish.

note: you can use seasoning salt instead of Tony Chachere's if you don't have it.


Rosemary and Lemon Roasted Chicken Breasts


This is one of those quick weeknight meals that Matt and I made with whatever was in the fridge. I love it when you don't have to go to the grocery store but still produce a healthy, quick and delicious meal!

Ingredients

2 Chicken Breasts
4 sprigs of rosemary, leaves picked and rough chopped
1 lemon, zested and juiced
1.5 lbs of mini yellow potatoes
1/2 yellow onion, chunked
4 whole garlic cloves, skin peeled
Sea Salt and Pepper to taste
Olive oil

Instructions

1. Heat your oven to 375 F.

2. Scrub your potatoes and get them boiling in a pot of water. Only let them boil for 5 minutes. Strain the water from them.

3. Place a slip mat or parchment paper in an roasting pan or Pyrex. Drizzle with olive oil.

4. Place your potatoes, whole garlic cloves and chunked onion into the roasting pan. Generously drizzle with olive oil and season with sea salt and fresh cracked pepper.

5. Place your chicken breasts on top of the potato bed. Drizzle with olive oil, season with sea salt, fresh cracked pepper, rosemary and lemon zest. Squeeze lemon juice from the zested lemon all over.

6. Bake for 30-35 minutes and make sure the chicken is cooked through to the centre.

7. EAT IT! And enjoy your house smelling like rosemary and lemon. YUM!

Saturday, 24 November 2012

Competition Day






























Today I competed in the AWA Provincials (AB Olympic Lifting). It was my first ever competition. Here's my thoughts about the process:

3 Months To Competition:
I'm super stoked. I start training with Mike. I'm getting really really excited to train and have huge gains.

2 Months Out:
Into the groove of new training routine, feeling stronger in every aspect. I have lot's of time to make gains!

1 Month Out:
I've plateaued on the olympic lifts. Getting frustrated. Feeling fatigued most of the time.

2 Weeks Out:
The crying begins. I've gotten a lot stronger on all the assistance training but I'm missing oly lifts that I've done before. My grand expectations have been diminished. I know that it's a mental block I need to get over, and that I can physically handle heavier loads. I am feeling really frustrated because I don't know how to 'get over' the mental block.

1 Week Out:
I begin ruminating about my strategy. I end up deciding to do the following for my lifts: (1) something heavy but I know I can get (2) something just under my current PR and (3) something slightly over my my PR. I feel really nervous, but ready.

The Night Before:
I start looking for inspiration so I watch a million youtube videos and 2011 CrossFit Games repeats and I'm continually positive visualizing. I am getting heart palpatations just thinking about the competition. So now its time to calm the eff down. I knit. I do my nails. I feel good.

The Morning Of:
Time to get angry. I watch some more videos. I make a KILLER breakfast. I am ready and full of rage to unleash on the barbell.

The Competition:
I feel a million different emotions up until I do my first lift. It all happened so fast that I didn't really have time to get nervous. I power snatched my 3 attempts just because my major issue is getting under the bar so I just did what I was more comfortable with. Everything felt really good. The clean and jerk was felt heavy but solid. I weighed in at 48.56 kg which put me into the 52 kg category. I shouldn't have eaten my "killer breakfast" :(.I ended up doing:

Snatch: 30/32/35 kg
Clean and Jerk: 45/45/48 kg

I re-did the 45 kg C&J because the first attempt the bar didn't follow me down on the dip (too fast) so I ended up pressing it out for lack of power. The second 45 kg attempt felt a lot better because my dip was slower and the bar came with me. The 35 kg snatch and 48 kg C&J were both a personal record for me so I am super stoked about that. Considering I'm a stress case and lifting in front of people scares the crap out of me, and my confidence issues, I'm pretty happy that I was able to achieve a PR.

Overall, the day was really fun and it was amazing to see such strong people lift stupid heavy weights over their heads. I would definitely compete again. Its an enormous exercise in self improvement and such a head game (for me at least) but it's so worth it!

Thursday, 22 November 2012

Peppercorn Cream Sauce with Homemade Fettuccine

Peppercorn cream sauce and homemade fettuccine is the bomb. I really don't need to advertise it anymore because you know I'm right. Not usually something Matt and I tackle on a weeknight, but it was for my brother's birthday dinner so we went all out. Stay tuned for the recipes for Sweet and Spicy Glazed BBQ Salmon and Balsamic Roasted Green Beans shown in picture. Matt made steak with this and I think the peppercorn cream sauce would go nice over steak too.

Notice how the picture is actually nice? That's because Matt took it. :)

Homemade Fettuccine

Thanks to my BFF and her Nonna for teaching me how to make homemade pasta!
Yields 4 side dish portions of pasta or 2 main dish portions.

Gear You'll Need:

  • Pasta maker with the fettuccine slicer attachment.
  • Wire mesh strainer/sift.
  • Medium sized bowl.
  • Small sized bowl.

Ingredients:

1 cup semolina
1 cup Farina Tipo "00"flour
2 eggs, whisked
3/8 cup water
extra flour

Instructions:


1. Put your wire mesh strainer over a medium sized mixing bowl, and sift the semolina and 00 flour into the bowl. Combine.

2. In a separate small bowl, whisk your 2 eggs with 3/8 cup of water. That's an awkward measurement, I know. This recipe is half of the normal size so to cut 3/4 cup of water in half I just eyeball it and put slightly less than 3/4 cup water in the measuring cup.

3. Pour the egg and water mixture through the strainer into the dry mixture. Push through all the slimy bits of egg.

4. Combine with a spoon.

5. Start kneading the dough with your hands while it's still in the bowl. Pour your dough ball onto a floured surface and kneed 8 times or so until the dough is well combined. The dough should not be sticky to the touch. If it is, add more flour. If its crumbly, add a bit more water. The consistency of the dough should be elastic, dense and not sticky all at the same time.

6. Place dough back into the mixing bowl, cover with plastic wrap and let the dough rest for ½ hour.

7. In the meantime, set up your pasta machine and set out a bowl with flour in it for dredging the pasta through. I don’t know if dredging is the right word. But you get it, right?

8. Flour a big plate or cookie tray to place the pasta nests on.

9. When the half hour is up, form the pasta dough into a fat log, and slice a 1.5” chunk off. Cover your fat dough log with a slightly damp towel.

10. Coat the piece of dough in flour bowl. Set your pasta maker to the largest setting for the flat rollers. Mine is 7. Pass through setting 7, then fold in half, then pass through again. Repeat until 6 folds and passes have been completed. Then pass through the second largest, mine is 6. Do this twice without folding. Then pass it twice through 5 without folding and then finally once through 4 without folding.

11. Then pass your thin strip of dough through the fettuccine slicer rollers. As the pasta comes out, gently grab the end with your hand.

12. With the pasta dangling from your hand, dip in the flour bowl.

13. Now wrap the pasta around your hand, and dropping onto your floured plate to make little pasta nests. Sprinkle each nest with flour to keep from sticking.

14. Repeat steps 10 through 13 until you’ve used up your entire dough log. You should be able to make about 6 nests with this recipe.

15. About 10 minutes before you are ready to serve dinner, put a large pot of salted water on high, and once it’s at a mad boil, take each pasta nest and gently unravel it into the water. Mix it all up making sure the noodles don’t stick. Then boil for 3-5 minutes until al dente.
16. Then drain the water and drizzle some olive oil on the pasta to prevent sticking. 

OR you could skip the above 16 steps and make store bought pasta and move onto the easy part: the peppercorn cream sauce!

Peppercorn Cream Sauce

Makes 1/2L of sauce - enough for 4 side portions or 2 meal size portions.
Prep time: 10 minutes. Cook time: 30 minutes. Total time: 40 minutes.

Ingredients


1/2 L of whipping cream, tempered
1 tbsp butter
2 large handfuls of Parmesan cheese, grated
2 tbsp whole black peppercorns
2 cloves garlic, crushed
2 shallots, fine diced
1/2 tsp oregano
salt to taste
fresh cracked pepper to taste

Instructions


1. Make sure your whipping cream is tempered. Meaning it should be room temperature. If you forget to leave it on the counter like Matt and I do, you can just put it in the microwave for a minute. FUN FACT: If you do not temper your cream your sauce will most likely curdle. It is still edible, we know from experience, but it will surely ruin date night. And Christmas.

2. Crush your garlic and fine dice your shallots. Heat a small sauce pan over medium heat.

3. With a mortar and pestle, crush up your whole peppercorns a bit.

4. Melt your butter in the pan, add your shallots. Cook for 5 minutes,  then add your garlic, cook for 1 minute. Add the peppercorns from the mortar.

5. Turn down the heat to medium low. Let it chillax for a minute to reduce in temperature.

6. Add your tempered cream and stir.

7. Watch the cream carefully and stir every couple minutes to prevent burning at the bottom. The cream should be gently simmering ever so slightly. Keep this lazily simmering for 20 minutes.

8. Once 20 minutes has passed, add your Parmesan cheese to the sauce, a little at a time, whisking as you go.

9. Gently simmer for another 10 minutes, whisking ever couple of minutes.

10. Add your oregano and season to taste with fresh cracked pepper and salt.

11. Serve over fettuccine or steak or both!!


11/22/2012 Training

Thursday
A. Power Snatch, 1 rep every minute for 10 minutes - 3 minutes @ 55lb, 3 minutes @ 60lbs, 3 minutes @ 65lb, 3 minutes @ 70lbs
complete
B. Squat Clean and Split Jerk, 1 rep every minute for 7 minutes - 3 minutes @ 80lbs, 3 minutes @ 85lbs, 1 minute @ 90lb
complete
 
Today was the last day for me to train before the AWA Provincials, so I'm glad it was a workout that I like and have confidence with.

This article helped me decide on wieghts for the competition:
http://www.catalystathletics.com/articles/article.php?articleID=102 

Wednesday, 21 November 2012

Wheat Free Apple Cinnamon Pancakes



I seriously need a hearty breakfast to get me through the morning...or at least until 10 AM when I'm starving again. These healthy and hearty pancakes do the trick. They contain protein, good fat (from the almond flour), whole grains and fruit - everything you need for a proper breakfast!

Ingredients:
yields 6 small pancakes

1 cup egg whites
1/4 cup almond flour
2/3 cup whole rolled oats
2 small organic apples, grated
1 tbsp cinnamon
1/2 tsp baking powder
Coconut oil for the pan
Maple Syrup for drizzling

Instructions:

1. Heat your frying pan on medium heat.
2. Grate your apples. I did this by just rotating the apple on the box grater until I got close to the core. Once your apples are grated, squeeze 80% of the juice out of the apple before adding to a bowl. You can drink the apple juice if you want!
2. Mix all of the ingredients above into a bowl, except for the coconut oil and maple syrup.
3. Add about a tsp of coconut oil to your pan, let it melt, then drop your pancakes into the pan.
4. Cook each side for approximately 3 minutes until golden brown like the below picture.
5. Serve with maple syrup and butter if you like. You don't need much syrup, the apples provide a nice level of sweetness.