Thursday, July 1, 2010

2 Workouts & Lentil Quinoa Sliders

2 on Thursday
This morning I got up and did Cathe's MMA Kickboxing before work. I had a lot of fun and felt totally energized. After work I decided to do a similar compound exercise circuit to the one I did last Thursday. I had fun with it, so why not try it out again... I did each exercise for 16 reps with the exception of 24 for push ups and did the circuit twice through.

Side drop squats off 12" step with overhead triceps extension
Side drop squats off 12" step with overhead with outer thigh raise (still hold weight used for triceps)
Rear lunge off 12" step with lateral raises
Push ups (wide stance)
Alternating rear lunge with low-end pulse and scapular retraction with green band
Alternating front lunge with low-end pulse and biceps curl
Squats with overhead press
Plie squats with low-end pulse and hammer curls
Lat pull down with blue (heaviest) band
Donkey kicks with weight

After the 2nd round, I finished off with firewalkers with green band - total of 8 (side step 4 one direction and 4 the other equals one rep)

Once again, I was really reminded how much high reps and low weights really can get you! I know I've said that I don't typically enjoy that style of lifting, but done in this compound circuit manner, it goes by super quickly, keeps the heart rate up, and it's not nearly as dreadful as simply cranking out 2 sets of 16 reps of biceps curls then the same for every other exercise.

Kitchen Time
Today I needed to get some work in the kitchen done for a pool/patio party we're having on Saturday. I am going to make Lentil & Quinoa Sliders and needed to get those pre-made today. I already cooked the lentils and quinoa on Tuesday for the Grilled Quinoa and Lentil Stuffed Squash/Zucchini (recipe). So it was mostly just adding the additional ingredients and cooking the patties.

Lentil & Quinoa Sliders
2 cups lentils (I used brown)
8 cups water 
1 cup cooked quinoa
1/2 cup rolled oats
1/4 cup vital wheat gluten
1/2 white onion
1 carrot
2 cloves garlic
1/2 green bell pepper
2 flax eggs (2 tbsp ground flax + 6 tbsp hot water, mix and let sit until egg-like)
To taste: salt, pepper, cumin, chili powder, parsley

In large pot, cook lentils in water according to directions (boil approximately 15-20 mins). Drain any excess water and transfer to large mixing bowl to cool. Mash lentils with potato masher.

Preheat oven to 375.

In food processor, pulse garlic, onions, carrots, and bell peppers.

In large bowl, combine all ingredients. Add additional wheat flour (or gluten-free flour or oats) if needed to form patties. Shape the patties to the desired size and place on prepared baking sheets. Cook for approximately 20-30 minutes then flip and continue to cook until firm.

I'll admit, I almost didn't get this done though. My friend had invited me to join her and another friend for fruit-infused martini's tonight. Oh so tempting, but I felt so far behind in getting everything ready for Saturday. I still have a few more errands to run that I'll have to do tomorrow. Anyway, so instead of kicking back and enjoying a rare martini, I forced myself in the kitchen. Of course, this meant that I really didn't want to put too much effort into dinner.

Thankfully, Jason came to the rescue and made another version of the Balsamic "Chicken" Salad that he made a while back (recipe here). There were a few ingredient swaps this time. We ate this in a wrap with baked sweet and russet potato "fries."

Balsamic "Chicken" Salad 
Homemade Chikn' Seitan (recipe)
Dijjon mustard
To taste: Sea salt, ground black pepper, white pepper, red pepper, parsley
Balsamic vinegar
Olive oil
Kalamata olives, finely diced
1-2 pepperoncini, diced
1/4 red onion, minced
1/2 orange bell pepper, diced
1/2 yellow bell pepper, diced

In large bowl, whisk together Dijjon mustard, shallots, balsamic vinegar, olive oil, and spices.

Reheat the Chikn' Seitan then add that along with olives, pepperoncini, and onions to the vinaigrette and let set for at least 30 minutes.

You can serve this over a bed of lettuce or as a sandwich or wrap with lettuce or spinach and tomatoes.
The picture really doesn't do the wrap justice, for that I apologize. There is fresh spinach in there I promise, and it looks better "in person."