tag:blogger.com,1999:blog-48441131885574469832024-03-19T18:30:50.760+10:30Grow Eat RunIt's a simple philosophy - grow as much of your food as you can, eat healthy and nutritious food and exercise to get the best out of your body.Torshttp://www.blogger.com/profile/02238312052191177403noreply@blogger.comBlogger57125tag:blogger.com,1999:blog-4844113188557446983.post-21429960127704717832013-06-22T15:26:00.002+09:302013-06-22T15:27:41.319+09:30www.groweatrun.com.au<div dir="ltr" style="text-align: left;" trbidi="on">
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">After nearly two years of writing the GrowEatRun blog I made the brave decision to purchase the domain name and turn it into a fully fledged website! I couldn't have done it without all of your support and I want to thank each and every one of you for your kind words and for following and reading the blog. </span><br />
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<span style="color: #0b5394; font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: x-large;">All new posts, recipes, gardening tips and tricks can be found at: <a href="http://groweatrun.com.au/" target="_blank">groweatrun.com.au</a></span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">I'm slowly moving over all the recipes from the Blog to the Website, and I hope you move with me too! </span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Tors x</span></div>
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Torshttp://www.blogger.com/profile/02238312052191177403noreply@blogger.com0tag:blogger.com,1999:blog-4844113188557446983.post-58492740352699634172013-04-28T12:48:00.000+09:302013-04-28T12:48:14.988+09:30Undoing 30 Years of Running<div dir="ltr" style="text-align: left;" trbidi="on">
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<span lang="EN-US" style="font-family: Helvetica;">Last weekend
I attended my first ever “official” running course conducted by <a href="http://www.crossfitendurance.com/" target="_blank">CrossFitEndurance</a> Australia and WOW! What an eye opener! In the past I have run half
and full marathons, competed in triathlons and generally run for enjoyment, all
with what I believed to be an efficient and effective running style. After all,
whenever there is running in a WOD, people at <a href="http://www.crossfittenacity.com.au/" target="_blank">CrossFit Tenacity</a> always say “gee
I wish I could run like Russ, he looks so comfortable”. Thanks guys, but you
could not be further from the truth. I
am definitely an avid fan of long distance running, no matter how much I try to
fight it. I am built to run and can do it somewhat effectively over long
periods.</span></div>
<a name='more'></a><o:p></o:p><br />
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<span lang="EN-US" style="font-family: Helvetica;"> </span><span style="font-family: Helvetica;">Firstly, let
me just say that the way I am not a running coach. I do not believe I ‘know it
all’ and the way I was coached to run during the 2 day seminar at </span><a href="http://crossfitescape.com/" style="font-family: Helvetica;" target="_blank">CrossFit Escape</a><span style="font-family: Helvetica;"> is not the be all and end all of running techniques. But, everything I
was taught made perfect sense. Use gravity and momentum as your driving forces,
maximise and maintain muscle elasticity and torque, and minimise muscle
contraction and contact with the ground. Sound familiar? It should to most
runners and so should the names Dr. Nicholas Romanov if you’re a runner and
Brian McKenzie if you’re a CrossFit athlete.</span></div>
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<span lang="EN-US" style="font-family: Helvetica;">Today I ran
my first race since completing the running seminar and my 1<sup>st</sup> week
of training, the Conquer the Summit fun run at Mount Barker in SA. It was an
11.5km road/trail run and it was my first opportunity to put what I had learnt
into practice. I must it admit it was tough but not as hard as I thought it
would be. There will obviously always be some performance degradation when
trying to implement a new style or technique but overall, I don’t believe my
time or stamina level suffered all that much. <o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: Helvetica;">I am under no
delusions that I have mastered this new running style and I am well aware I
need a lot more work, practice and coaching to perfect it. After all, I am
trying to undo everything I know and have been taught about running. But the foremost
point I got out of todays run was the difference I could feel in efficiency. I
tried my hardest to constantly keep my glutes and abs switched on, my head in a
good neutral position, lean forward and pull my foot off the ground as quickly
and dynamically as possible. I was able to hold it for a little under 2kms at a
time. And here is the crux of this article; the biggest and most rewarding
thing is… I can now feel the difference between the two running styles! The
second my midline was compromised, my hips broke, my shoulders and head dropped
forward, my ground strike was out in front of my body and my leg trailed miles
behind my body before it left the ground. I could actively and consciously feel
how inefficient Russ’ style was! <o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: Helvetica;">So that small
accomplishment of being aware of the difference in efficiency has had a
profound mental effect me. I finally understand what coaches mean when they say
things like “being aware is half the battle” and “your performance will drop
off initially but will improve dramatically in the end”. So just like backing
the weight of in the box and perfecting technique and skill before loading up
the volume and intensity on the barbell, funnily enough the same applies to
running. The mere fact that I felt the difference between how I am learning to
move and how I have moved all of my adult life is one of my biggest
accomplishments to date. <o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: Helvetica;">So at the end
of the day, don’t be afraid of a little drop off in performance! Listen to what
your body is telling you. Hard work, patience and persistence will reap more
benefits than anything! And lastly, listen to what your coach, mentor or
teacher says! Who would of thought they know what they are talking about…<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: Helvetica; font-size: 12.0pt; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: "MS 明朝"; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-fareast;">Happy GrowEatRunning ~ Russ</span><span lang="EN-US" style="font-family: Cambria; font-size: 12.0pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: "MS 明朝"; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-fareast; mso-hansi-theme-font: minor-latin;"> </span><!--EndFragment--></div>
Torshttp://www.blogger.com/profile/02238312052191177403noreply@blogger.com1tag:blogger.com,1999:blog-4844113188557446983.post-7089433945686985392013-04-27T20:46:00.002+09:302013-07-16T20:58:21.069+09:30GrowEatRun Banana Protein Muffins<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhA0_F1TU6HmEEwDlrvPP8To6KgJcbf56llEdnFb8X1vAXpuaPuQD5NKDttn_aPURr188sGuczlpCkbIrRiS0pY2PYPb8sXTIlkXv9PLTKxUPg6LFMoAzHM0xFyzObo3HoI_kI0bYiEBVFf/s1600/photo-11.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhA0_F1TU6HmEEwDlrvPP8To6KgJcbf56llEdnFb8X1vAXpuaPuQD5NKDttn_aPURr188sGuczlpCkbIrRiS0pY2PYPb8sXTIlkXv9PLTKxUPg6LFMoAzHM0xFyzObo3HoI_kI0bYiEBVFf/s400/photo-11.JPG" width="400" /></a></div>
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<h2 style="text-align: center;">
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">We have a new website! </span></h2>
<h2 style="text-align: center;">
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">For lots more recipes please visit <a href="http://www.groweatrun.com.au/">www.groweatrun.com.au</a></span></h2>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Well, the masses have spoken! And to celebrate cracking the monumental amount of 500 likes on Facebook for Grow Eat Run we're sending this recipe out with a massive thanks and hoping that this little part of our lives (that is quickly becoming a large part...) is in some way helping you guys along the way out there! These are choc full of natural protein, healthy fats and low GI carbs. They are a perfect pre or post work out chomp and even better as a healthy 3pm hunger buster along side a long black with coconut oil or a cuppa tea with almond milk. These are 100% paleo and for those in The Zone, this makes up exactly three 2 block snacks. This makes 12 cupcake sized muffins.</span><br />
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<b style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">What you need</b><br />
<br />
<ul style="text-align: left;">
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1 and a 1/2 scoops of coconut 180nutrition (or your favourite protein powder)</span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">3 eggs</span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1/2 cup coconut flour</span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1 tsp baking powder</span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1 large banana - mashed</span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1 and a 1/2 cups water</span></li>
</ul>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>How to do it </b></span></div>
<div>
<ul style="text-align: left;">
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Preheat an oven to 180 degrees C</span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Mix the coconut 180nutrition, coconut flour and baking powder together in a bowl</span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">In a separate bowl, whisk the eggs together with the banana and water. </span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Mix the whisked eggs, banana and water into the dry ingredients to form a mixture that will "sit up" in a muffin tray</span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Using a tablespoon or ice cream scoop, evenly distribute the mixture among 12 muffins tray. The silicon muffin trays work amazing and are non stick. If you're muffin tray sticks a little you might like to use some cup cake papers to stop the muffins sticking to the tray. </span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Bake for 15-20mins or until golden brown on top and cooked through (it's a good idea to have a little peek-a-boo after 15mins just to see how they are)</span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Let them sit in the muffin tray for at least 5 minutes and then turn on to a cooling tray, then stand back and drool until they are cool enough to devour!</span></li>
</ul>
</div>
</div>
Torshttp://www.blogger.com/profile/02238312052191177403noreply@blogger.com0tag:blogger.com,1999:blog-4844113188557446983.post-83632367759379267892013-04-21T20:48:00.001+09:302013-04-21T21:10:27.367+09:30A quick review of the sports bras in my top drawer...<div dir="ltr" style="text-align: left;" trbidi="on">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">They're expensive and every brand makes promises that they are the most comfortable, most supportive sports bra that you'll ever wear. But just as you have different shoes for different outfits, you need a different sports bras for different sports. So I reviewed three of the sports bras in my top drawer and here are the results. </span><br />
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<a name='more'></a><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>Champion Double Dry retails for $49.95 </b>at most stores. It is a fantastic all purpose sports bra that I've been wearing for a year and a half not. I've run long distances (between 5km - 28km) in this bra, completed triathlons (including the swim), gone for a few dips in the ocean and done countless CrossFit WODs in this top. The versatility of this sports bra is its biggest selling point. What's the drawback with this one? It can get a little tight on the traps and the shoulder straps are fairly thick - and with only the one layer of material - if it gets cold or you're sweating out a hard arse WOD there may be some nipple visibility issues (I can't believe I just admitted to that!). All in all it's a great sports bra and I'm giving it a 3/5 for comfort, a 3/5 for price and a 4/5 for support for a<b> total of 10/15</b>. </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjATO_OrGq5KA2OdPCK1gxLbULXGgmPjgRWf6ThyPt5PgfS_AbRsE-cqHZ7YH5x245CHr7Htb-y-TmnYOqFimZER8f_r7onyC2TMhNBbk8XQqlueiRSW2rmZtayqvyX_27itWdQl70LG4tj/s1600/923449_585317138159416_456464498_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjATO_OrGq5KA2OdPCK1gxLbULXGgmPjgRWf6ThyPt5PgfS_AbRsE-cqHZ7YH5x245CHr7Htb-y-TmnYOqFimZER8f_r7onyC2TMhNBbk8XQqlueiRSW2rmZtayqvyX_27itWdQl70LG4tj/s320/923449_585317138159416_456464498_n.jpg" width="320" /></a></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>Lululemon Run Pace Bra retails for $65. </b> I was lucky enough to receive this sports bra for free (I wanted to be honest with you!). Ok, so this bra is really supportive and does give you a little cleavage look at the front (good for us gals on the smaller side and helps us feel little sexier!). Great for running in, also for box jumps, double unders - anything high impact. But not so great for pull ups, toes to bar. As you can see from the photo of my back the straps cut across the lats and this feels restrictive when you are in an overhead position. So I'll be sticking to mostly cardio for this one. Comfort 3/5, price 2/5 and support 4/5 for a <b>total of 9/15. </b></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTqz_UqElZJdCSpq3_Xl3IGnuWvnh85mYNJbX-iX_Z3XKYPd77ZlfumCHSrj84uoLnip0-ukII792oEaUDSqF8CRJWvuhkexiNMRhON7YaacFyQzHcLLbj9jzZGpQliSOoIUbZGMTYAGqV/s1600/544240_585323824825414_1998176676_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTqz_UqElZJdCSpq3_Xl3IGnuWvnh85mYNJbX-iX_Z3XKYPd77ZlfumCHSrj84uoLnip0-ukII792oEaUDSqF8CRJWvuhkexiNMRhON7YaacFyQzHcLLbj9jzZGpQliSOoIUbZGMTYAGqV/s320/544240_585323824825414_1998176676_n.jpg" width="320" /></a></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>Reebok CrossFit Skinny Bra retails for $49.99. </b>I only purchased this sports bra recently but it's already turned into the sports bra on top of the pile in my draw. So comfortable that you forget that you are wearing a sports bra and there is zero restriction in an overhead position. The downside is that it would not be ideal for a long run as it isn't as supportive on high impact for a long period of time. But for a met con or heavy session or indeed pretty much an CrossFIt WOD it is perfect. It's a really well thought out product that works very well for the sport that it has been created for. Thank you to the sporty women with big shoulders that must have designed this product! Lots of CrossFit love for Stacie Tovar pictured wearing this one. Comfort 5/5, support 3/5 and price 3/5 for a <b>total of 11/15. </b></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZfsEkM3u1-cezupGzX2l4Fc7XobE2hFd0qNlGgw1uwIu84u3En3CcbRj1ztBPIBqIQHFARZyw3SRaMi3y-yy11GeMlFaq1z0kK3sPV-YZ9d0_7RgJvqt6XIq8LVxfAD1_erP40O4npIKb/s1600/563820_585326811491782_1995318426_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZfsEkM3u1-cezupGzX2l4Fc7XobE2hFd0qNlGgw1uwIu84u3En3CcbRj1ztBPIBqIQHFARZyw3SRaMi3y-yy11GeMlFaq1z0kK3sPV-YZ9d0_7RgJvqt6XIq8LVxfAD1_erP40O4npIKb/s320/563820_585326811491782_1995318426_n.jpg" width="207" /></a></div>
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Torshttp://www.blogger.com/profile/02238312052191177403noreply@blogger.com2tag:blogger.com,1999:blog-4844113188557446983.post-80548730373569664272013-03-29T18:33:00.000+10:302013-03-29T18:33:07.833+10:30Paleo Carrot Cup Cakes<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaKoC22u105Jzjzn8es7xNKk-2AybbBNBLaCJqigbBjfGTMHxhkO99HOxu1BV35B4Nl5WEODk9GJfDzuIUunwxuAysqJQt-8wrMOMr0nJERixoLnTqTMRTCLYw_9p58ri6MdKEOrY3ZMui/s1600/IMG_2096.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaKoC22u105Jzjzn8es7xNKk-2AybbBNBLaCJqigbBjfGTMHxhkO99HOxu1BV35B4Nl5WEODk9GJfDzuIUunwxuAysqJQt-8wrMOMr0nJERixoLnTqTMRTCLYw_9p58ri6MdKEOrY3ZMui/s320/IMG_2096.JPG" width="320" /></a></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Looking at all the Easter treats longingly and thinking you really want them? Here's a paleo carrot cup cake with a coconut frosting!</span><br />
<a name='more'></a><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">I saw these cup cakes (with the Lindt bunnies) in the newspaper and the </span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">looked amazing and I really wanted one - actually I wanted all three!</span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"> </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjq02r1piiJMHAiQfI8gHe-I9OxFIVlxNbitznq-1ZwoynVtjbn6xRbW-wGDai16OirEi74dIbizmqor6W5upWTa21csu-fPwiec3vX5sN3wmh6PBT3da5s2LBjRkZNqhpDpW3MyI9rLqof/s1600/lindtrecipe.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="246" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjq02r1piiJMHAiQfI8gHe-I9OxFIVlxNbitznq-1ZwoynVtjbn6xRbW-wGDai16OirEi74dIbizmqor6W5upWTa21csu-fPwiec3vX5sN3wmh6PBT3da5s2LBjRkZNqhpDpW3MyI9rLqof/s320/lindtrecipe.jpg" width="320" /></a></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">So I looked at the recipe....170g of butter, 200g of brown sugar and flour - not forgetting the 250g of chocolate that also goes in. All ingredients that I really really really try to avoid in my kitchen! What was I to do? I loved the look of these little cups of sin and I couldn't get them out of my head! </span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">What to do? I looked up a bunch of different recipes for carrot cakes, paleo and non paleo, looked at what I had available in the kitchen and this is what I've created - yep, it was a Good Friday! </span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>What you need: </b></span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><i>Batter</i></span></div>
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</div>
<ul style="text-align: left;">
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1 cup dates</span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1/2 cup coconut cream</span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">4 eggs</span></li>
<li><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">2 large carrots grated</span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1 1/2 cups almond meal</span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1 1/2 tsp baking powder</span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1/2 tsp cinnamon</span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1/4 tsp nutmeg</span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1 tsp vanilla extract</span></li>
</ul>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><i>Icing/Frosting</i></span></div>
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<ul style="text-align: left;">
<li><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1/4 cup cashews</span></li>
<li><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">2 Tbs coconut flakes</span></li>
<li><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1/2 cup coconut cream</span></li>
<li><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1/4 cup coconut milk</span></li>
<li><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">3 tsp maple syrup</span></li>
<li><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Shredded coconut</span></li>
</ul>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b><br /></b></span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>How you make them:</b></span></div>
<ul style="text-align: left;">
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Preheat the oven to 180deg Celsius. </span></li>
<li><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">In a food processor, blitz the dates and then add in the coconut cream and mix until both are combined and the dates have started to break down. Set this aside. </span></li>
<li><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">In either a bowl or a mixer, beat the eggs until they are a pale yellow colour and then add the dates and coconut, the grated carrot and the vanilla extract. Mix this until it is well combined and then add in all the dry ingredients - the almond meal, baking powder, cinnamon and nutmeg. </span></li>
<li><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Mix until combined and line a muffin tray with cup cake papers. </span></li>
<li><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Spoon the mix into 12 cup cake papers and bake in the oven for 20 minutes in the oven at 180d C. If they are still a little wobbly in the middle let them cook for another 5 minutes. </span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">In a food processor or a mortar and pestle grind/finely chop the cashews and coconut flakes. Add this to a bowl and combine with a with the coconut cream and milk. Put this in the fridge to thicken. </span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">When the cup cakes have cooled, ice them and top </span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">with shredded coconut and a little Easter Egg (why not!).</span></li>
<li><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">You will need to keep these in the fridge - if they last that long! </span></li>
</ul>
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Torshttp://www.blogger.com/profile/02238312052191177403noreply@blogger.com3tag:blogger.com,1999:blog-4844113188557446983.post-58636033743128684862013-03-27T20:02:00.002+10:302013-03-27T20:02:27.865+10:30Prawn Paella<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgj696J4nk73MM4mu-cNlAUnZmyXz0sXWxHesPRpe80WKORDnac2VfgF7sx_kPx1vHBk9h9xD4lnpdMUXITLU6bAIVTC6mvGqV-Sb9JQQtqA1vpxQKDWQhlHsTkHvgWPv1t9PYWw8tNlucm/s1600/253650_571979479493182_919316441_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgj696J4nk73MM4mu-cNlAUnZmyXz0sXWxHesPRpe80WKORDnac2VfgF7sx_kPx1vHBk9h9xD4lnpdMUXITLU6bAIVTC6mvGqV-Sb9JQQtqA1vpxQKDWQhlHsTkHvgWPv1t9PYWw8tNlucm/s400/253650_571979479493182_919316441_n.jpg" width="400" /></a></div>
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<span lang="EN-US"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">This dish may take around an hour to prepare and cook but it is well worth it. The parsley adds this amazing fresh taste that contrasts the smokiness of the paprika and the saffron just adds this incredible depth of flavour that you can’t find anywhere else – it simply transforms the cauliflower! It’s packed full of vegetables, chilli is an optional extra if you would like to add it. You could also do this dish with chicken or turkey breast if you don’t like seafood. </span></span></div>
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<b style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">What you need</b></div>
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<ul style="text-align: left;">
<li><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">330g prawns (shrimps)</span></li>
<li><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">190g onion</span></li>
<li><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">540g cauliflower</span></li>
<li><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">300g capsicum</span></li>
<li><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1/2 bunch parsley</span></li>
<li><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">2 1/2 tsp olive oil</span></li>
<li><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">3 garlic cloves</span></li>
<li><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">2 heaped tsp paprika</span></li>
<li><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 large pinch saffron</span></li>
<li><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 1/2 cups chicken stock</span></li>
<li><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">chilli</span></li>
</ul>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>How to do it</b></span></div>
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Blitz the cauliflower in a food processor
or chop the cauliflower up very finely.</span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">
</span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">In a saucepan put 2 cups of chicken stock, a large pinch of saffron and
the cauliflower.</span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"> </span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Bring to the boil and
then simmer for 20 minutes.</span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"> </span></div>
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Grill the
prawns, 1-2 minutes each side and then set aside to rest.</span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"> </span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">In a large frypan add the chopped capsicum,
onion and garlic with 2 ½ tsp of olive oil and 2 heaped tsp of smoked/Spanish
paprika.</span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"> </span></div>
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span></div>
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Gently cook the vegetables over
a medium heat adding a little of the stock from the cauliflower to keep it
moist.</span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"> </span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">The vegetables will take about 20
minutes to cook and once the capsicum and onion are soft, add the prawns back
into the pan, along with half a bunch of fresh parsley and the cauliflower,
saffron and stock.</span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"> </span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Mix this through and
if there is still a little watery take the time simmer the paella and reduce
the liquid.</span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"> </span></div>
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Torshttp://www.blogger.com/profile/02238312052191177403noreply@blogger.com0tag:blogger.com,1999:blog-4844113188557446983.post-11483803681165685122013-03-11T17:42:00.000+10:302013-03-16T06:53:01.175+10:30Tors Cake<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqi6jQL_Ue0pOKV7Cnf14kDLSKnK8DYo7jdPoSXml2V4wwDdIoBHRLnpdERCBdP2dfH4oqSAW4fYGmjJx49-S-5DuOt82ELV5BBKuQOPxitopoOzaLQlMem2bFgEPTBGd2M2U7LiEQPBQp/s1600/photo+4.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqi6jQL_Ue0pOKV7Cnf14kDLSKnK8DYo7jdPoSXml2V4wwDdIoBHRLnpdERCBdP2dfH4oqSAW4fYGmjJx49-S-5DuOt82ELV5BBKuQOPxitopoOzaLQlMem2bFgEPTBGd2M2U7LiEQPBQp/s640/photo+4.JPG" width="640" /></a></div>
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Yes,</span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"> it does feel a little indulgent to name a cake after myself - my husband started calling </span><br />
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">it Tors Cake and it stuck. It's a little desert that has become a favourite in our home. It's so simple that it's a great one to do with kids and they get to pick the flavours! But it's also perfect for a single snack - or to enjoy it with a friend. The base is gluten, dairy and sugar free and you can flavour it with almost anything! </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQexUZLcU7LV0kEQgooMTGINul6ecGGjmO4j15BvSxIMhS550DY7iw8toXzjXCV4Xtd7rqnPPIz5XrRq4kSAeEnrEv_qF7WZg8-rtXK0dNETvX7YY-XfUgb2i15FWN1BSJvWG3eB0yHQuo/s1600/photo+1.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQexUZLcU7LV0kEQgooMTGINul6ecGGjmO4j15BvSxIMhS550DY7iw8toXzjXCV4Xtd7rqnPPIz5XrRq4kSAeEnrEv_qF7WZg8-rtXK0dNETvX7YY-XfUgb2i15FWN1BSJvWG3eB0yHQuo/s640/photo+1.JPG" width="640" /></a></div>
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">You will never look back, it takes 2-3 minutes to mix up and 4 minutes in the microwave. Because there's natural fats in the coconut flour it will turn out of the mug or dish you are cooking it in and you can either serve it in the mug or on a plate. It's also a great desert for any of you guys out there looking to impress your date with a desert that you made all by yourself! </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHppXCCfGx-1a1IZpVxN_UlcjtFohT2W1svERInGwyFypaJwL4nkWv3DYmw4SUq0bGafPksKjT9JmmOvSfFheWBNTd-zDpttAtA423xMKOtQdmaf9mM3VXaq3wFhs0h8fmeOAgKo5VeKHd/s1600/photo+2.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-left: 1em; text-align: center;"></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHppXCCfGx-1a1IZpVxN_UlcjtFohT2W1svERInGwyFypaJwL4nkWv3DYmw4SUq0bGafPksKjT9JmmOvSfFheWBNTd-zDpttAtA423xMKOtQdmaf9mM3VXaq3wFhs0h8fmeOAgKo5VeKHd/s1600/photo+2.JPG" imageanchor="1" style="clear: left; display: inline !important; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHppXCCfGx-1a1IZpVxN_UlcjtFohT2W1svERInGwyFypaJwL4nkWv3DYmw4SUq0bGafPksKjT9JmmOvSfFheWBNTd-zDpttAtA423xMKOtQdmaf9mM3VXaq3wFhs0h8fmeOAgKo5VeKHd/s320/photo+2.JPG" width="240" /></a></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;"><b>Base Recipe</b></span><br />
<div style="text-align: left;">
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">1 Egg</span></div>
<div style="text-align: left;">
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">1/2 cup water</span></div>
<div style="text-align: left;">
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">1/4 cup coconut flour</span></div>
<div style="text-align: left;">
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">1/2 tsp baking powder</span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><strong>How to make it</strong></span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"></span></div>
<div style="text-align: left;">
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Mix the egg and the water in a big mug, then add the coconut flour, baking powder and any of the below flavours - or get creative and make your own flavours! When it's all mixed together into a batter you want to cook it in a microwave for 4 minutes. If it's still a little moist in the middle add another 30 seconds. It might take a few tries to find out exactly the right timing for your microwave but start out with 4 minutes, then add 10 -20 seconds at a time until the cake is cooked through - you might want it a little soft in the middle (sometimes I do!). </span></div>
<u style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></u>
<u style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Chocolate and Peanut Butter</u><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">2 Tsp Peanut Butter</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1/2 Banana</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1 heaped tsp of either cacao powder or cacao nibs</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><u>Peach Cobbler</u></span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1 peach</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1/2 tsp vanilla extract </span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">(the one without the glucose!)</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1/2 tsp cinnamon</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><u>Apple and Cinnamon</u></span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1 apple</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1/2 tsp vanilla extract (the one without the glucose!)</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1/2 tsp cinnamon</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><u>Chocolate Mint</u></span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1 heaped tsp cacao and/or cacao nibs</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1/4 tsp peppermint essence</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1/3 banana</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><u>Vanilla and Blueberry</u></span><br />
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1/2 tsp vanilla extract (the one without the glucose!)</span><br />
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">65g or 1/2 cup blueberries (canned, frozen or fresh)</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><u>Strawberry Shortcake</u></span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">110g or 1 cup strawberries (fresh or frozen)</span><br />
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1/2 tsp vanilla extract (the one without the glucose!)</span><br />
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><u>Black Forest</u></span><br />
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1/2 tsp vanilla extract (the one without the glucose!)</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">3/4 cup blackberries or cherries (canned, fresh or frozen)</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1 tbs cacao powder</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><u>Banana and Coconut</u></span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1/2 Banana</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1 tbs coconut flakes</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><u>Chocolate Banana</u></span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1/2 Banana</span><br />
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 heaped tsp cacao and/or cacao nibs</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><u>Rum and Raisin</u></span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1/2 cup raisins</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1/4 tsp rum essence</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjz_fk3Xbs9uKpbHVImYSBY9pIAYCVNVdYm31nENOWHOkEvbXkGDITSoE_Dfkj6rSZiezuPO5O-Mpq_46om01OrsRYDLzU_UmeSH7cPgaX5bFwQgx_mPMi4_b5jiq8Ql74VwwDej0FLFUvE/s1600/photo-10.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjz_fk3Xbs9uKpbHVImYSBY9pIAYCVNVdYm31nENOWHOkEvbXkGDITSoE_Dfkj6rSZiezuPO5O-Mpq_46om01OrsRYDLzU_UmeSH7cPgaX5bFwQgx_mPMi4_b5jiq8Ql74VwwDej0FLFUvE/s320/photo-10.JPG" width="240" /></a> </div>
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Torshttp://www.blogger.com/profile/02238312052191177403noreply@blogger.com4tag:blogger.com,1999:blog-4844113188557446983.post-86567465659545388712013-02-25T20:18:00.001+10:302013-02-25T20:18:14.629+10:30Garlic and Coconut Prawns<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHRGo139wmJCI_uIQmcQSRhqkRnuPa_RhYyXm1jch-4Z6Jyt9iOZHU9oLC5k1CymDyIqZn4duo6Nm0Ohzo1VOUd59yy1VCh9SKP0UgmtSzkjzn0N3hVX4clOeXzKdjbbUAtkga2dQTam9-/s1600/photo-9.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHRGo139wmJCI_uIQmcQSRhqkRnuPa_RhYyXm1jch-4Z6Jyt9iOZHU9oLC5k1CymDyIqZn4duo6Nm0Ohzo1VOUd59yy1VCh9SKP0UgmtSzkjzn0N3hVX4clOeXzKdjbbUAtkga2dQTam9-/s640/photo-9.JPG" width="640" /></a></div>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Ok, so the picture may be a little large - but that's the amount of love I had for this meal - HUGE LOVE! The prawns are cooked in garlic and coconut milk, the cauliflower rice is mixed in with chopped spring onion and ginger and the broccoli and carrots are steamed in their own goodness. This serves 2 people and is made for an 8 block zone meal, but you can adjust the amounts to suit you. </span><br />
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<b style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">What you need: </b><br />
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<ul style="text-align: left;">
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">320g prawns (8p)</span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">360g cauliflower (2c) - chopped as small as rice</span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">120g spring onions (1c) - finely chopped</span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">330g carrot (3c) - cut into batons</span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">240g broccoli (2c) - cut into small florets</span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">100ml coconut milk (8f)</span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">2 tbs grated ginger</span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">6 cloves crushed garlic</span></li>
</ul>
<br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>How to put this magical meal together (yes I really loved it that much!):</b></span><br />
<br />
<ol style="text-align: left;">
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Chop the cauliflower into really small pieces, or make this easy on yourself and blitz it in a food processor. In a saucepan add a little water - just so it's covered and bring to the boil for 5 minutes. </span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Once the cauliflower is cooked, drain the water and then add the ginger and spring onion and stir. </span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Steam the broccoli and carrot, just until they are cooked but still crunchy. I do this by steaming them for 5 minutes and checking them regularly. </span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">In a saucepan add the prawns and garlic and stir, after 2 minutes add the coconut milk and 1/4 cup water to the saucepan. Cook until the prawns are opaque (white and red/orange). </span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Serve the garlic and coconut prawns over the cauliflower rice with the broccoli and carrots on the side. </span></li>
</ol>
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Torshttp://www.blogger.com/profile/02238312052191177403noreply@blogger.com0tag:blogger.com,1999:blog-4844113188557446983.post-75264244723992342142013-02-18T21:21:00.000+10:302013-02-19T18:49:46.705+10:30Entering week 3 of the zone...and loving it!<div dir="ltr" style="text-align: left;" trbidi="on">
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<b style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Tors</b><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><u>Breakfast</u></span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1/2 scoop vanilla Ezyprotein (2p)</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">200g B~D yoghurt (1p + 1c)</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">110g strawberries (1c)</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">65g blueberries (1c)</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1 Tbs coconut flakes (3f)</span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><u>Lunch</u></span></div>
<div style="text-align: left;">
</div>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">45g bacon (3p)</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj78priuAQKS9VjSFUbWhl4UZLnQVjHXSlhQx7VRhEv7_Rl7oGaS-GL-vUB2Mz0QkdUsAgCtQBaQbXTGdaq9f8nEX10NdVo40r9EZS2zi7ZACbFFjiSHAwWjOQPNbd7N6hEwExqVIeTI2Y8/s1600/photo+1.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj78priuAQKS9VjSFUbWhl4UZLnQVjHXSlhQx7VRhEv7_Rl7oGaS-GL-vUB2Mz0QkdUsAgCtQBaQbXTGdaq9f8nEX10NdVo40r9EZS2zi7ZACbFFjiSHAwWjOQPNbd7N6hEwExqVIeTI2Y8/s400/photo+1.JPG" width="400" /></a></div>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">160g mashed pumpkin (2c)</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">60g brocoli (1/2 c)</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">90g cauliflower (1/2 c)</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">9 cashews (3f)</span><br />
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<u style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Snack 1</u><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">small can tuna (2p)</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">300g celery (1c)</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1 peach (1c)</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">6 cashews (2f)</span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><u>Dinner </u></span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Prawn Laksa (recipe below)</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><u>Snack 2</u></span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">200g B~D yoghurt (1p +1c)</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1 tsp coconut flakes (1f)</span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>Russ</b></span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><u>Breakfast</u></span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1 scoop Ezyprotein (3p) </span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">2 eggs (2p) </span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">240g broccoli (2c) </span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">600g mushrooms (2c) </span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1 kiwi fruit (1c) </span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">2 tsp tahini (5f)</span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><u>Lunch</u></span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">150g cold meat (5p) </span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1 apple (2c) </span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">110g carrot (1c) </span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">190g cucumber (1c)</span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">150g capsicum (1c) </span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"> 2 tsp tahini (5f</span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><u>Snack 1</u></span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">120g feta (3p) </span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">160g tomato (1c) </span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">190g cucumber (1c) </span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">200g rocket (1c) </span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">15 olives (3f)</span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>Prawn Laksa (recipe below)</b></span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><u>Snack 2</u></span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1 cup natural/greek yoghurt (2p + 2c) </span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1/2 scoop 180 choc (2p, 4f)</span></div>
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<b style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Prawn Laksa</b></div>
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<ul style="text-align: left;">
<li><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">330g prawns (8p)</span></li>
<li><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">95g shallots (1c)</span></li>
<li><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">315g pak choy - chopped into long strips (1c)</span></li>
<li><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">520g zucchini - roughly diced (2c)</span></li>
<li><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Juice of 1 lime (1c)</span></li>
<li><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">130g spring onion - chopped (1c)</span></li>
<li><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">2 stalks of lemongrass (just the white part)</span></li>
<li><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">3cm ginger (grated)</span></li>
<li><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">2 chillies</span></li>
<li><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">4 cloves garlic</span></li>
<li><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1tsp shrimp paste</span></li>
<li><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 tbs fish sauce</span></li>
<li><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 litre of stock (either vegetable or chicken)</span></li>
<li><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">100ml coconut milk (8f)</span></li>
<li><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">kelp noodles - absolutely nothing! </span></li>
</ul>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Firstly you want to make the laksa paste, so in a mortor and pestle (or food processor) bash together the shallots, lemongrass, ginger, chillies, garlic and shrimp paste until it's combined. </span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Heat a saucepan (this is a one pot dish so make it big) and heat the laksa paste through until it's fragrant and the shallots have softened. </span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Add the coconut milk and stock and bring to the boil, add in the juice of 1/2 a lime and 1 tbs of fish sauce. Taste the broth and if it's a bit too fishy, add a little more lime, if it's too limey, add some more fish sauce. </span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Let the broth simmer and add in the noodles, prawns, zucchini and spring onions. Let this simmer for at least 5 minutes or until the zucchini has softened and the prawns are cooked through. </span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Last but not least, add the pak choy and stir through until they have wilted. </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifNbLUyqy6z5vdCglMrHckaoZbiVEYr6osoOGlFXvbPMIportM4rCOLAAMFnWGhKbJAAdPJea259vNHj_wda7aMkt5JXw1PuoMu3wpm_C6uItuOv5M1DyKADj9CsRi9Su19VT6m28N8Xxf/s1600/photo+3.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifNbLUyqy6z5vdCglMrHckaoZbiVEYr6osoOGlFXvbPMIportM4rCOLAAMFnWGhKbJAAdPJea259vNHj_wda7aMkt5JXw1PuoMu3wpm_C6uItuOv5M1DyKADj9CsRi9Su19VT6m28N8Xxf/s320/photo+3.JPG" width="320" /></a><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Want to be kept up to date with recipes and healthy hints and tips? Like our Facebook page at: <a href="http://www.facebook.com/GrowEatRun" target="_blank">GROW EAT RUN</a></span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: left;">
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Click here to find out some more about Kelp Noodles: <a href="http://www.livestrong.com/article/273227-what-are-the-health-benefits-of-kelp-noodles/">http://www.livestrong.com/article/273227-what-are-the-health-benefits-of-kelp-noodles/</a></span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: left;">
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">For those of you in Adelaide looking to try some Kelp Noodles, contact our friends at Pink Salt! <a href="http://www.facebook.com/pages/Pink-Salt/436411219765146">http://www.facebook.com/pages/Pink-Salt/436411219765146</a></span></div>
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Torshttp://www.blogger.com/profile/02238312052191177403noreply@blogger.com0tag:blogger.com,1999:blog-4844113188557446983.post-1672966902186460012013-02-17T15:13:00.002+10:302013-02-17T15:13:20.491+10:30Ricotta Pancakes with Blackberry and Strawberry Sauce<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjeszSWeECxudBfG8UegzlE7ubUt19UX_Zuwj-j1HWLVBvxekpgBvu_x03esbrhLAJWAvIizaG3MqmxjS6dujt8xhTJHGCfL3Ydh1nI-hk957Z463nyj46xidDS-0hVZ7qiCECPhoCY3b0/s1600/photo+1.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjeszSWeECxudBfG8UegzlE7ubUt19UX_Zuwj-j1HWLVBvxekpgBvu_x03esbrhLAJWAvIizaG3MqmxjS6dujt8xhTJHGCfL3Ydh1nI-hk957Z463nyj46xidDS-0hVZ7qiCECPhoCY3b0/s320/photo+1.JPG" width="240" /></a></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">I'm using this Zone way of eating as a bit of a challenge - there's always a debate around whether or not ricotta is considered Paleo and I'm in the camp that it's probably not - but that really limits your protein foods when you limit it to meat and shakes. Ricotta gives you lots of options, both sweet and savoury and here's a little recipe from the Grow Eat Kitchen today! As you can see from the photo - wow, they were so pretty and tasted delicious! </span></div>
<a name='more'></a><br />
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<b style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">What you need (Makes 5)</b></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><u>Pancakes</u></span></div>
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</div>
<ul style="text-align: left;">
<li><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">300g ricotta (5p)</span></li>
<li><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">3 eggs - </span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">separated</span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"> (3p)</span></li>
<li><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1/2 cup coconut flour (6f)</span></li>
<li><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 tsp baking powder</span></li>
<li><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 cup water</span></li>
<li><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 vanilla pod</span></li>
</ul>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><u>Sauce</u></span></div>
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<ul style="text-align: left;">
<li><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">220g strawberries (2c)</span></li>
<li><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">255g blackberries (3c)</span></li>
</ul>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b><br /></b></span></b></span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>How to do it </b></span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUelWMgpogtLDVP4SNyjeg26-2dfCjFnhXlOsChvqlpBm9TPfDeREXlRl_g0PjPf3YrfSmZPxZh_mgfxcmjoPr_zSCuvWI7h8zkLdgZr4rrBsruJ8ni_CKQFf-xgw4sGd60r6BgwerV9u5/s1600/photo+2.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUelWMgpogtLDVP4SNyjeg26-2dfCjFnhXlOsChvqlpBm9TPfDeREXlRl_g0PjPf3YrfSmZPxZh_mgfxcmjoPr_zSCuvWI7h8zkLdgZr4rrBsruJ8ni_CKQFf-xgw4sGd60r6BgwerV9u5/s320/photo+2.JPG" width="320" /></a></b></span></div>
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<ol style="text-align: left;">
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Separate the eggs and whisk the egg whites until they are white, foamy and can hold their shape. </span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">In another mixing bowl combine the ricotta, egg yolks, baking powder, coconut flour, water and vanilla seeds from the vanilla pod and mix until they are well combined. </span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Add a small amount of the egg whites to the mixture and fold in, then add the remainder. You want this combined - but don't over mix! You want this mixture light. </span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Heat a fry pan and add 1/2 a cup of the mixture for one pancake, put this on a medium heat and leave for a good 3-5 minutes, wait until the pancake is nearly set before flipping. The other side will only need 1-2 minutes. </span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">While the pancakes are cooking, in a saucepan add the strawberries, blackberries and the empty vanilla pod (the same one you just scraped the seeds out of). Cook this mixture gently on the stove top until the berries start to break down and a syrup forms. Let this mixture cool. </span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Serve in a stack with berries on each layer and then topped in the berry goodness! </span></li>
</ol>
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Torshttp://www.blogger.com/profile/02238312052191177403noreply@blogger.com1tag:blogger.com,1999:blog-4844113188557446983.post-63345676292015447912013-02-16T17:38:00.001+10:302013-02-17T13:17:13.045+10:30Carbohydrate ZONE BLOCKS by Weight!<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgw4bDKmRmZPxkOSvRAN0vENSe3pjbrxueEl-VDacsNKfbUIFQ0X_EOyqj7zZ-F16PVNiR4n6rYirmfdDHO_91-EquNP7H6q9ovCqdaOg5uF3Std1ZXf8BzugrB3is0nlZNNMFgnBFjRSGk/s1600/1345414607895_8571024.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="224" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgw4bDKmRmZPxkOSvRAN0vENSe3pjbrxueEl-VDacsNKfbUIFQ0X_EOyqj7zZ-F16PVNiR4n6rYirmfdDHO_91-EquNP7H6q9ovCqdaOg5uF3Std1ZXf8BzugrB3is0nlZNNMFgnBFjRSGk/s320/1345414607895_8571024.png" width="320" /></a></div>
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; text-align: left;">Hi there Grow Eat Run fans - or if you are visiting us for the first time - WELCOME! </span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Here is a resource that we would like to share with you. For the past two weeks we have been following the zone diet (we're not using it to lose weight!) and there are a few things that have really helped us. </span></div>
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<li><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Digital Scales! I cannot stress enough the importance of having digital scales, as everything is weighed, counted or measured. Pick up some from Kmart or Big W, they will cost you between $30-$40 but it's money well spent. </span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Read this article: </span><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><a href="http://library.crossfit.com/free/pdf/38_05_off_the_crack.pdf">http://library.crossfit.com/free/pdf/38_05_off_the_crack.pdf</a> - this helped me out after week one. I was hungry, irritable, hating the zone diet and looking for any excuse to end it....and then I read this. It made a huge difference and after two weeks of zone, I'm happy, healthy, have more energy and this morning I didn't look at the clock in a 25 minute workout, didn't look for rests - I just kept going! </span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">We made this table! I can't take all the credit, it was a great idea by Russ and he did the hard yards. It makes shopping and cooking a world easier - because who knows what 16 cups of raw spinach looks like! We used </span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">nutritiondata.self.com for all the measurements. I can't stress enough, just use the one resource to work from rather than going from site to site comparing nutritional tables. I watched this great video by Robb Wolf about zone precision and accuracy and the biggest message I got was don't be too obsessive - you are already doing a far greater job with your food than you were before you started counting, if there's a gram here or a gram there, don't freak out! <a name='more'></a></span></li>
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<br />
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<tbody>
<tr style="height: 13.7pt; mso-yfti-firstrow: yes; mso-yfti-irow: 0;">
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<b><span style="font-family: Calibri;">CARBOHYDRATES<o:p></o:p></span></b></div>
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<tr style="height: 16.85pt; mso-yfti-irow: 1;">
<td rowspan="2" style="background: #5D9DFF; border-top: none; border: solid windowtext 1.0pt; height: 16.85pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 158.4pt;" width="158"><div align="center" class="MsoNormal" style="line-height: 115%; text-align: center;">
<b><span style="font-family: Calibri;">VEGETABLE
/ FRUIT (RAW)<o:p></o:p></span></b></div>
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<td rowspan="2" style="background: #5D9DFF; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 16.85pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.5pt;" width="110"><div align="center" class="MsoNormal" style="line-height: 115%; text-align: center;">
<b><span style="font-family: Calibri;">WEIGHT
PER CUP<o:p></o:p></span></b></div>
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<td rowspan="2" style="background: #5D9DFF; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 16.85pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.5pt;" width="110"><div align="center" class="MsoNormal" style="line-height: 115%; text-align: center;">
<b><span style="font-family: Calibri;">CARBS
PER CUP<o:p></o:p></span></b></div>
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<td rowspan="2" style="background: #5D9DFF; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 16.85pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.55pt;" width="110"><div align="center" class="MsoNormal" style="line-height: 115%; text-align: center;">
<b><span style="font-family: Calibri;">WEIGHT
PER BLOCK<o:p></o:p></span></b></div>
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<tr style="height: 14.9pt; mso-yfti-irow: 2;">
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<td height="15" style="border: none; height: 14.9pt;" width="0"></td>
<!--[endif]-->
</tr>
<tr style="height: 13.7pt; mso-yfti-irow: 3;">
<td style="border-top: none; border: solid windowtext 1.0pt; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 158.4pt;" width="158"><div class="MsoNormal">
<span style="font-family: Calibri;">Alfalfa Sprouts<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.5pt;" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">33g<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.5pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">1<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.55pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">300g<o:p></o:p></span></div>
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<td height="14" style="border: none; height: 13.7pt;" width="0"></td>
<!--[endif]-->
</tr>
<tr style="height: 13.7pt; mso-yfti-irow: 4;">
<td style="border-top: none; border: solid windowtext 1.0pt; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 158.4pt;" width="158"><div class="MsoNormal">
<span style="font-family: Calibri;">Beans , green<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.5pt;" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">110g<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.5pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">8<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.55pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">125g<o:p></o:p></span></div>
</td>
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<td height="14" style="border: none; height: 13.7pt;" width="0"></td>
<!--[endif]-->
</tr>
<tr style="height: 13.7pt; mso-yfti-irow: 5;">
<td style="border-top: none; border: solid windowtext 1.0pt; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 158.4pt;" width="158"><div class="MsoNormal">
<span style="font-family: Calibri;">Beans, kidney<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.5pt;" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">185g<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.5pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">8<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.55pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">210g<o:p></o:p></span></div>
</td>
<!--[if !supportMisalignedRows]-->
<td height="14" style="border: none; height: 13.7pt;" width="0"></td>
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</tr>
<tr style="height: 13.7pt; mso-yfti-irow: 6;">
<td style="border-top: none; border: solid windowtext 1.0pt; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 158.4pt;" width="158"><div class="MsoNormal">
<span style="font-family: Calibri;">Beans, other<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.5pt;" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">110g<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.5pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">6<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.55pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">130g<o:p></o:p></span></div>
</td>
<!--[if !supportMisalignedRows]-->
<td height="14" style="border: none; height: 13.7pt;" width="0"></td>
<!--[endif]-->
</tr>
<tr style="height: 13.7pt; mso-yfti-irow: 7;">
<td style="border-top: none; border: solid windowtext 1.0pt; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 158.4pt;" width="158"><div class="MsoNormal">
<span style="font-family: Calibri;">Bean Sprouts<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.5pt;" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">??<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.5pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">??<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.55pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">300g<o:p></o:p></span></div>
</td>
<!--[if !supportMisalignedRows]-->
<td height="14" style="border: none; height: 13.7pt;" width="0"></td>
<!--[endif]-->
</tr>
<tr style="height: 13.7pt; mso-yfti-irow: 8;">
<td style="border-top: none; border: solid windowtext 1.0pt; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 158.4pt;" width="158"><div class="MsoNormal">
<span style="font-family: Calibri;">Beetroot<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.5pt;" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">135g<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.5pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">13<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.55pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">95g<o:p></o:p></span></div>
</td>
<!--[if !supportMisalignedRows]-->
<td height="14" style="border: none; height: 13.7pt;" width="0"></td>
<!--[endif]-->
</tr>
<tr style="height: 13.7pt; mso-yfti-irow: 9;">
<td style="border-top: none; border: solid windowtext 1.0pt; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 158.4pt;" width="158"><div class="MsoNormal">
<span style="font-family: Calibri;">Blackberry<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.5pt;" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">145g<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.5pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">15<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.55pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">85g<o:p></o:p></span></div>
</td>
<!--[if !supportMisalignedRows]-->
<td height="14" style="border: none; height: 13.7pt;" width="0"></td>
<!--[endif]-->
</tr>
<tr style="height: 13.7pt; mso-yfti-irow: 10;">
<td style="border-top: none; border: solid windowtext 1.0pt; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 158.4pt;" width="158"><div class="MsoNormal">
<span style="font-family: Calibri;">Bluberry<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.5pt;" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">150g<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.5pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">21<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.55pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">65g<o:p></o:p></span></div>
</td>
<!--[if !supportMisalignedRows]-->
<td height="14" style="border: none; height: 13.7pt;" width="0"></td>
<!--[endif]-->
</tr>
<tr style="height: 13.7pt; mso-yfti-irow: 11;">
<td style="border-top: none; border: solid windowtext 1.0pt; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 158.4pt;" width="158"><div class="MsoNormal">
<span style="font-family: Calibri;">Broccoli<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.5pt;" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">90g<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.5pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">6<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.55pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">120g<o:p></o:p></span></div>
</td>
<!--[if !supportMisalignedRows]-->
<td height="14" style="border: none; height: 13.7pt;" width="0"></td>
<!--[endif]-->
</tr>
<tr style="height: 13.7pt; mso-yfti-irow: 12;">
<td style="border-top: none; border: solid windowtext 1.0pt; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 158.4pt;" width="158"><div class="MsoNormal">
<span style="font-family: Calibri;">Brussels Sprouts<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.5pt;" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">90g<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.5pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">8<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.55pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">100g<o:p></o:p></span></div>
</td>
<!--[if !supportMisalignedRows]-->
<td height="14" style="border: none; height: 13.7pt;" width="0"></td>
<!--[endif]-->
</tr>
<tr style="height: 13.7pt; mso-yfti-irow: 13;">
<td style="border-top: none; border: solid windowtext 1.0pt; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 158.4pt;" width="158"><div class="MsoNormal">
<span style="font-family: Calibri;">Cabbage<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.5pt;" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">90g<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.5pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">5<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.55pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">160g<o:p></o:p></span></div>
</td>
<!--[if !supportMisalignedRows]-->
<td height="14" style="border: none; height: 13.7pt;" width="0"></td>
<!--[endif]-->
</tr>
<tr style="height: 13.7pt; mso-yfti-irow: 14;">
<td style="border-top: none; border: solid windowtext 1.0pt; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 158.4pt;" width="158"><div class="MsoNormal">
<span style="font-family: Calibri;">Carrot<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.5pt;" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">100g<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.5pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">8<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.55pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">110g<o:p></o:p></span></div>
</td>
<!--[if !supportMisalignedRows]-->
<td height="14" style="border: none; height: 13.7pt;" width="0"></td>
<!--[endif]-->
</tr>
<tr style="height: 13.7pt; mso-yfti-irow: 15;">
<td nowrap="" style="border-top: none; border: solid windowtext 1.0pt; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 158.4pt;" valign="bottom" width="158"><div class="MsoNormal">
<span style="font-family: Calibri;">Cauliflower<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.5pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">100g<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.5pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">5<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.55pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">180g<o:p></o:p></span></div>
</td>
<!--[if !supportMisalignedRows]-->
<td height="14" style="border: none; height: 13.7pt;" width="0"></td>
<!--[endif]-->
</tr>
<tr style="height: 13.7pt; mso-yfti-irow: 16;">
<td nowrap="" style="border-top: none; border: solid windowtext 1.0pt; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 158.4pt;" valign="bottom" width="158"><div class="MsoNormal">
<span style="font-family: Calibri;">Capsicum<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.5pt;" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">150g<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.5pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">9<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.55pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">150g<o:p></o:p></span></div>
</td>
<!--[if !supportMisalignedRows]-->
<td height="14" style="border: none; height: 13.7pt;" width="0"></td>
<!--[endif]-->
</tr>
<tr style="height: 13.7pt; mso-yfti-irow: 17;">
<td nowrap="" style="border-top: none; border: solid windowtext 1.0pt; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 158.4pt;" valign="bottom" width="158"><div class="MsoNormal">
<span style="font-family: Calibri;">Celery<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.5pt;" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">100g<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.5pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">3<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.55pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">300g<o:p></o:p></span></div>
</td>
<!--[if !supportMisalignedRows]-->
<td height="14" style="border: none; height: 13.7pt;" width="0"></td>
<!--[endif]-->
</tr>
<tr style="height: 13.7pt; mso-yfti-irow: 18;">
<td nowrap="" style="border-top: none; border: solid windowtext 1.0pt; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 158.4pt;" valign="bottom" width="158"><div class="MsoNormal">
<span style="font-family: Calibri;">Chickpeas<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.5pt;" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">240g<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.5pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">54<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.55pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">40g<o:p></o:p></span></div>
</td>
<!--[if !supportMisalignedRows]-->
<td height="14" style="border: none; height: 13.7pt;" width="0"></td>
<!--[endif]-->
</tr>
<tr style="height: 13.7pt; mso-yfti-irow: 19;">
<td style="border-top: none; border: solid windowtext 1.0pt; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 158.4pt;" width="158"><div class="MsoNormal">
<span style="font-family: Calibri;">Coconut, flesh<o:p></o:p></span></div>
</td>
<td colspan="3" nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 328.6pt;" width="329"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: Calibri;">IT’S
A FAT!!<o:p></o:p></span></div>
</td>
<!--[if !supportMisalignedRows]-->
<td height="14" style="border: none; height: 13.7pt;" width="0"></td>
<!--[endif]-->
</tr>
<tr style="height: 13.7pt; mso-yfti-irow: 20;">
<td style="border-top: none; border: solid windowtext 1.0pt; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 158.4pt;" width="158"><div class="MsoNormal">
<span style="font-family: Calibri;">Coconut, water<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.5pt;" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">240g<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.5pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">9<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.55pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">240g<o:p></o:p></span></div>
</td>
<!--[if !supportMisalignedRows]-->
<td height="14" style="border: none; height: 13.7pt;" width="0"></td>
<!--[endif]-->
</tr>
<tr style="height: 13.7pt; mso-yfti-irow: 21;">
<td nowrap="" style="border-top: none; border: solid windowtext 1.0pt; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 158.4pt;" valign="bottom" width="158"><div class="MsoNormal">
<span style="font-family: Calibri;">Corn<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.5pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">150g<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.5pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">24<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.55pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">55g<o:p></o:p></span></div>
</td>
<!--[if !supportMisalignedRows]-->
<td height="14" style="border: none; height: 13.7pt;" width="0"></td>
<!--[endif]-->
</tr>
<tr style="height: 13.7pt; mso-yfti-irow: 22;">
<td nowrap="" style="border-top: none; border: solid windowtext 1.0pt; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 158.4pt;" valign="bottom" width="158"><div class="MsoNormal">
<span style="font-family: Calibri;">Cucumber<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.5pt;" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">105g<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.5pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">5<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.55pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">190g<o:p></o:p></span></div>
</td>
<!--[if !supportMisalignedRows]-->
<td height="14" style="border: none; height: 13.7pt;" width="0"></td>
<!--[endif]-->
</tr>
<tr style="height: 13.7pt; mso-yfti-irow: 23;">
<td nowrap="" style="border-top: none; border: solid windowtext 1.0pt; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 158.4pt;" valign="bottom" width="158"><div class="MsoNormal">
<span style="font-family: Calibri;">Egg plant<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.5pt;" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">80g<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.5pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">5<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.55pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">145g<o:p></o:p></span></div>
</td>
<!--[if !supportMisalignedRows]-->
<td height="14" style="border: none; height: 13.7pt;" width="0"></td>
<!--[endif]-->
</tr>
<tr style="height: 13.7pt; mso-yfti-irow: 24;">
<td nowrap="" style="border-top: none; border: solid windowtext 1.0pt; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 158.4pt;" valign="bottom" width="158"><div class="MsoNormal">
<span style="font-family: Calibri;">Grapes<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.5pt;" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">150g<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.5pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">27<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.55pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">50g<o:p></o:p></span></div>
</td>
<!--[if !supportMisalignedRows]-->
<td height="14" style="border: none; height: 13.7pt;" width="0"></td>
<!--[endif]-->
</tr>
<tr style="height: 13.7pt; mso-yfti-irow: 25;">
<td nowrap="" style="border-top: none; border: solid windowtext 1.0pt; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 158.4pt;" valign="bottom" width="158"><div class="MsoNormal">
<span style="font-family: Calibri;">Leek<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.5pt;" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">90g<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.5pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">13<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.55pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">60g<o:p></o:p></span></div>
</td>
<!--[if !supportMisalignedRows]-->
<td height="14" style="border: none; height: 13.7pt;" width="0"></td>
<!--[endif]-->
</tr>
<tr style="height: 13.7pt; mso-yfti-irow: 26;">
<td nowrap="" style="border-top: none; border: solid windowtext 1.0pt; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 158.4pt;" valign="bottom" width="158"><div class="MsoNormal">
<span style="font-family: Calibri;">Lentils<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.5pt;" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">190g<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.5pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">115<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.55pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">45g<o:p></o:p></span></div>
</td>
<!--[if !supportMisalignedRows]-->
<td height="14" style="border: none; height: 13.7pt;" width="0"></td>
<!--[endif]-->
</tr>
<tr style="height: 13.7pt; mso-yfti-irow: 27;">
<td nowrap="" style="border-top: none; border: solid windowtext 1.0pt; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 158.4pt;" valign="bottom" width="158"><div class="MsoNormal">
<span style="font-family: Calibri;">Lettuce<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.5pt;" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">70g<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.5pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">2<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.55pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">315g<o:p></o:p></span></div>
</td>
<!--[if !supportMisalignedRows]-->
<td height="14" style="border: none; height: 13.7pt;" width="0"></td>
<!--[endif]-->
</tr>
<tr style="height: 13.7pt; mso-yfti-irow: 28;">
<td nowrap="" style="border-top: none; border: solid windowtext 1.0pt; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 158.4pt;" valign="bottom" width="158"><div class="MsoNormal">
<span style="font-family: Calibri;">Mushroom<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.5pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">70g<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.5pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">2<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.55pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">315g<o:p></o:p></span></div>
</td>
<!--[if !supportMisalignedRows]-->
<td height="14" style="border: none; height: 13.7pt;" width="0"></td>
<!--[endif]-->
</tr>
<tr style="height: 13.7pt; mso-yfti-irow: 29;">
<td nowrap="" style="border-top: none; border: solid windowtext 1.0pt; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 158.4pt;" valign="bottom" width="158"><div class="MsoNormal">
<span style="font-family: Calibri;">Onion, brown<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.5pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">160g<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.5pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">15<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.55pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">95g<o:p></o:p></span></div>
</td>
<!--[if !supportMisalignedRows]-->
<td height="14" style="border: none; height: 13.7pt;" width="0"></td>
<!--[endif]-->
</tr>
<tr style="height: 13.7pt; mso-yfti-irow: 30;">
<td nowrap="" style="border-top: none; border: solid windowtext 1.0pt; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 158.4pt;" valign="bottom" width="158"><div class="MsoNormal">
<span style="font-family: Calibri;">Onion, spring<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.5pt;" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">100g<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.5pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">7<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.55pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">130g<o:p></o:p></span></div>
</td>
<!--[if !supportMisalignedRows]-->
<td height="14" style="border: none; height: 13.7pt;" width="0"></td>
<!--[endif]-->
</tr>
<tr style="height: 13.7pt; mso-yfti-irow: 31;">
<td nowrap="" style="border-top: none; border: solid windowtext 1.0pt; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 158.4pt;" valign="bottom" width="158"><div class="MsoNormal">
<span style="font-family: Calibri;">Pak-choi<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.5pt;" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">70g<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.5pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">2<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.55pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">315g<o:p></o:p></span></div>
</td>
<!--[if !supportMisalignedRows]-->
<td height="14" style="border: none; height: 13.7pt;" width="0"></td>
<!--[endif]-->
</tr>
<tr style="height: 13.7pt; mso-yfti-irow: 32;">
<td nowrap="" style="border-top: none; border: solid windowtext 1.0pt; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 158.4pt;" valign="bottom" width="158"><div class="MsoNormal">
<span style="font-family: Calibri;">Peas, green<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.5pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">145g<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.5pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">21<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.55pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">62g<o:p></o:p></span></div>
</td>
<!--[if !supportMisalignedRows]-->
<td height="14" style="border: none; height: 13.7pt;" width="0"></td>
<!--[endif]-->
</tr>
<tr style="height: 13.7pt; mso-yfti-irow: 33;">
<td nowrap="" style="border-top: none; border: solid windowtext 1.0pt; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 158.4pt;" valign="bottom" width="158"><div class="MsoNormal">
<span style="font-family: Calibri;">Peas, snow/suger<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.5pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">100g<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.5pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">7<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.55pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">130g<o:p></o:p></span></div>
</td>
<!--[if !supportMisalignedRows]-->
<td height="14" style="border: none; height: 13.7pt;" width="0"></td>
<!--[endif]-->
</tr>
<tr style="height: 13.7pt; mso-yfti-irow: 34;">
<td nowrap="" style="border-top: none; border: solid windowtext 1.0pt; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 158.4pt;" valign="bottom" width="158"><div class="MsoNormal">
<span style="font-family: Calibri;">Pineapple<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.5pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">165g<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.5pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">22<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.55pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">65g<o:p></o:p></span></div>
</td>
<!--[if !supportMisalignedRows]-->
<td height="14" style="border: none; height: 13.7pt;" width="0"></td>
<!--[endif]-->
</tr>
<tr style="height: 13.7pt; mso-yfti-irow: 35;">
<td nowrap="" style="border-top: none; border: solid windowtext 1.0pt; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 158.4pt;" valign="bottom" width="158"><div class="MsoNormal">
<span style="font-family: Calibri;">Potato<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.5pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">150g<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.5pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">30<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.55pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">45g<o:p></o:p></span></div>
</td>
<!--[if !supportMisalignedRows]-->
<td height="14" style="border: none; height: 13.7pt;" width="0"></td>
<!--[endif]-->
</tr>
<tr style="height: 13.7pt; mso-yfti-irow: 36;">
<td nowrap="" style="border-top: none; border: solid windowtext 1.0pt; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 158.4pt;" valign="bottom" width="158"><div class="MsoNormal">
<span style="font-family: Calibri;">Pumpkin<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.5pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">140g<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.5pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">16<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.55pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">80g<o:p></o:p></span></div>
</td>
<!--[if !supportMisalignedRows]-->
<td height="14" style="border: none; height: 13.7pt;" width="0"></td>
<!--[endif]-->
</tr>
<tr style="height: 13.7pt; mso-yfti-irow: 37;">
<td nowrap="" style="border-top: none; border: solid windowtext 1.0pt; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 158.4pt;" valign="bottom" width="158"><div class="MsoNormal">
<span style="font-family: Calibri;">Raspberry<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.5pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">125g<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.5pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">15<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.55pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">75g<o:p></o:p></span></div>
</td>
<!--[if !supportMisalignedRows]-->
<td height="14" style="border: none; height: 13.7pt;" width="0"></td>
<!--[endif]-->
</tr>
<tr style="height: 13.7pt; mso-yfti-irow: 38;">
<td nowrap="" style="border-top: none; border: solid windowtext 1.0pt; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 158.4pt;" valign="bottom" width="158"><div class="MsoNormal">
<span style="font-family: Calibri;">Rhubarb<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.5pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">120g<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.5pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">6<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.55pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">180g<o:p></o:p></span></div>
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</tr>
<tr style="height: 13.7pt; mso-yfti-irow: 39;">
<td nowrap="" style="border-top: none; border: solid windowtext 1.0pt; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 158.4pt;" valign="bottom" width="158"><div class="MsoNormal">
<span style="font-family: Calibri;">Spinach<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.5pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">30g<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.5pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">1<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.55pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">270g<o:p></o:p></span></div>
</td>
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<td height="14" style="border: none; height: 13.7pt;" width="0"></td>
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</tr>
<tr style="height: 13.7pt; mso-yfti-irow: 40;">
<td nowrap="" style="border-top: none; border: solid windowtext 1.0pt; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 158.4pt;" valign="bottom" width="158"><div class="MsoNormal">
<span style="font-family: Calibri;">Squash <o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.5pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">125g<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.5pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">4<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.55pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">280g<o:p></o:p></span></div>
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<td height="14" style="border: none; height: 13.7pt;" width="0"></td>
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</tr>
<tr style="height: 13.7pt; mso-yfti-irow: 41;">
<td nowrap="" style="border-top: none; border: solid windowtext 1.0pt; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 158.4pt;" valign="bottom" width="158"><div class="MsoNormal">
<span style="font-family: Calibri;">Strawberry<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.5pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">159g<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.5pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">12<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.55pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">115g<o:p></o:p></span></div>
</td>
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<td height="14" style="border: none; height: 13.7pt;" width="0"></td>
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</tr>
<tr style="height: 13.7pt; mso-yfti-irow: 42;">
<td nowrap="" style="border-top: none; border: solid windowtext 1.0pt; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 158.4pt;" valign="bottom" width="158"><div class="MsoNormal">
<span style="font-family: Calibri;">Sweet potato<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.5pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">135g<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.5pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">27<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.55pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">45g<o:p></o:p></span></div>
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<tr style="height: 13.7pt; mso-yfti-irow: 43;">
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<span style="font-family: Calibri;">Tomato, canned<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.5pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">250g<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.5pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">17<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.55pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">160g<o:p></o:p></span></div>
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<tr style="height: 13.7pt; mso-yfti-irow: 44;">
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<span style="font-family: Calibri;">Tomato, fresh<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.5pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">150g<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.5pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">6<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.55pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">225g<o:p></o:p></span></div>
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<tr style="height: 13.7pt; mso-yfti-irow: 45;">
<td nowrap="" style="border-top: none; border: solid windowtext 1.0pt; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 158.4pt;" valign="bottom" width="158"><div class="MsoNormal">
<span style="font-family: Calibri;">Watermelon<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.5pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">155g<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.5pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">12<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.55pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">115g<o:p></o:p></span></div>
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<tr style="height: 13.7pt; mso-yfti-irow: 46; mso-yfti-lastrow: yes;">
<td nowrap="" style="border-top: none; border: solid windowtext 1.0pt; height: 13.7pt; mso-border-bottom-alt: .5pt; mso-border-color-alt: windowtext; mso-border-left-alt: .5pt; mso-border-right-alt: .75pt; mso-border-style-alt: solid; mso-border-top-alt: .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 158.4pt;" valign="bottom" width="158"><div class="MsoNormal">
<span style="font-family: Calibri;">Zucchini<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.5pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">125g<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-alt: solid windowtext .75pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.5pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">4<o:p></o:p></span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.7pt; mso-border-bottom-alt: .5pt; mso-border-color-alt: windowtext; mso-border-left-alt: .75pt; mso-border-left-alt: solid windowtext .75pt; mso-border-right-alt: .5pt; mso-border-style-alt: solid; mso-border-top-alt: .75pt; mso-border-top-alt: solid windowtext .75pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.55pt;" valign="bottom" width="110"><div class="MsoNormal">
<span style="font-family: Calibri;">280g<o:p></o:p></span></div>
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Torshttp://www.blogger.com/profile/02238312052191177403noreply@blogger.com1tag:blogger.com,1999:blog-4844113188557446983.post-28803636977720992832013-02-10T15:04:00.003+10:302013-02-10T15:04:26.951+10:30Zone Day 5<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgU9DKn230wWhWLMOn6AETA2P_z-qQupzJVBPlO6Mj27dRHRTEHstaxRoYAPJVt6QuPST5dm3vjOrCIlaGIrONaLoEWBpNypEowsKRIV94TmvDu7feZ34XZsrE-97mV7rU_128w7cbq8S8A/s1600/photo-8.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgU9DKn230wWhWLMOn6AETA2P_z-qQupzJVBPlO6Mj27dRHRTEHstaxRoYAPJVt6QuPST5dm3vjOrCIlaGIrONaLoEWBpNypEowsKRIV94TmvDu7feZ34XZsrE-97mV7rU_128w7cbq8S8A/s320/photo-8.JPG" width="320" /></a></div>
<a name='more'></a><br />
<div style="text-align: left;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><b>Tors:</b></span></div>
<div style="text-align: left;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">I was hungry today....I walked past the cafes at lunchtime and I saw creamy pasta and it smelt so good....then I went upstairs and had my 3 block lunch. Don't feel sorry for me - I went to the gym that afternoon and did 5 sets of a 3 rep push press (3kg off my own body weight) and then swung a 24kg kettle bell 60 times and did 30 burpee hand release box jumps in 6 minutes and 15 seconds! Do you think I could have done all of this if I had of eaten the creamy pasta dish at lunchtime? Absolutely not! What I'm trying to say is that I'm not perfect in my eating thoughts but sometimes you have them, it's not criminal - but it's the choices we make that gets us results we want. </span></div>
<div style="text-align: left;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="color: #333333; line-height: 21px;"><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><u>Breakfast (3 Blocks)</u></span></span></div>
</div>
<div style="text-align: left;">
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 21px;"></span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="line-height: 21px;">Protein Shake 3/4 scoop (3p)</span></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="line-height: 21px;">1 banana (3c)</span></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="line-height: 21px;">12 almonds (3f)</span></span></div>
</div>
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 21px;">
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<br />
<u>Lunch (3 Blocks)</u><br />
</div>
</div>
</span><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 21px;"><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="line-height: 21px;">60g bacon (2p)</span></span><br /><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="line-height: 21px;">1 egg (1p)</span></span><br /><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="line-height: 21px;">2 cups snow peas (2c)</span></span></span><div>
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 21px;">1 tomato (1c)<br /><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="line-height: 21px;">12 almonds (3f)</span></span></span><div>
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="line-height: 21px;"><br /></span></span><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 21px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<br />
<u>Snack 1 (2 Blocks)</u><br />
</div>
</div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
90g bacon (3p)<br />
1 onion (2c)<br />
1 1/4 cup capsicum (1c)<br />
12 almonds (3f)</div>
</div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<br /></div>
</div>
</span><div style="text-align: left;">
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><u>Dinner (3 Blocks)</u></span></div>
</div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Roasted Stuffed Capsicums (recipe below)</span></div>
</div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span></div>
</div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><u>Snack 2 (1 Block)</u></span></div>
</div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1/2 cup yoghurt (1p + 1c)</span></div>
</div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1/2 tsp peanut butter (1f)</span></div>
</div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span></div>
</div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="color: #333333; line-height: 21px;"><b>Russ: </b></span></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 21px;">All week I have been preaching about how full I have felt for the majority of the time and to be honest, I have. But, and here it is, but I think I am not eating quite enough. For those of you that don't know me, I'm a naturally lean guy who struggles to put on weight at the best of times, I have a very fast metabolism and am very active. Put all that together and it turns my appetite into something of a constant monster that must be obeyed. And today the monster won, I let it consume me and turned into "that guy" my wife doesn't like. I have done the calculations and come up with what I "should" be eating, but as I am slowly learning through a lot of reading this week, finding the right combination of macronutrients (proteins, carbs and fats) coupled with activity levels is probably one of the hardest things you'll do.....ever! I guess what I am trying to say is, this way of eating isn't all beer and skittles, it takes a bit of experimentation, commitment and above all else patience. We are all human and have moments of weakness but I'm going to stick with it and find the right combination because I believe The Zone is worth it and, again, for those that don't know me, I'm not a big fan of being beaten! </span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="color: #333333; line-height: 21px;"><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span></span></div>
</div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 21px;"></span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="color: #333333; line-height: 21px;"><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><u>Breakfast (5 Blocks)</u></span></span></div>
</div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 21px;"></span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="line-height: 21px;"></span></span><br />
<div style="font: 12.0px Calibri; margin: 0.0px 0.0px 0.0px 0.0px;">
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;">1 scoop Syntha-6 (3p, 1c, 4f) </span></div>
<div style="font: 12.0px Calibri; margin: 0.0px 0.0px 0.0px 0.0px;">
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;">120g ricotta (2p) </span></div>
<div style="font: 12.0px Calibri; margin: 0.0px 0.0px 0.0px 0.0px;">
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;">1 cup rolled oats (3c) </span></div>
<div style="font: 12.0px Calibri; margin: 0.0px 0.0px 0.0px 0.0px;">
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;">1 cup strawberries (1c) </span></div>
<div style="font: 12.0px Calibri; margin: 0.0px 0.0px 0.0px 0.0px;">
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: small;">3 Almonds (1f)</span></span></div>
</div>
</div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="color: #333333; line-height: 21px;"><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"></span></span></div>
</div>
<span class="Apple-style-span" style="color: #333333; line-height: 21px;">
<div style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<br /></div>
</div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<u><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Lunch (5 Blocks)</span></u></div>
</div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<br />
<div style="font: 12.0px Calibri; margin: 0.0px 0.0px 0.0px 0.0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;">150g cold meat (5p) </span></div>
<div style="font: 12.0px Calibri; margin: 0.0px 0.0px 0.0px 0.0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;">1 orange (2c) </span></div>
<div style="font: 12.0px Calibri; margin: 0.0px 0.0px 0.0px 0.0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;">1 cup grapes (2c) </span></div>
<div style="font: 12.0px Calibri; margin: 0.0px 0.0px 0.0px 0.0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;">1 Peach (1c) </span></div>
<div style="font: 12.0px Calibri; margin: 0.0px 0.0px 0.0px 0.0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;">2 tsp tahini (5f)</span></div>
<div style="font: 12.0px Calibri; margin: 0.0px 0.0px 0.0px 0.0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span></div>
</div>
</div>
</span><div style="text-align: left;">
<u><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Snack 2 (2 Blocks)</span></u></div>
<span class="Apple-style-span" style="color: #333333; line-height: 21px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<div style="text-align: left;">
</div>
<div style="font: normal normal normal 12px/normal Calibri; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;">120g ricotta (2p) </span></div>
<div style="font: normal normal normal 12px/normal Calibri; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;">1 pear (2c) </span></div>
<div style="font: normal normal normal 12px/normal Calibri; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: small;">12 peanuts (2f) </span> </span></div>
<div style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">
</div>
<div style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">
<u><br /></u></div>
<div style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">
<u>Dinner (5 Blocks)</u></div>
</div>
</div>
</span><br />
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
</div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Roasted Stuffed Capsicums (recipe below)</span><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="color: #333333; line-height: 21px;"><span class="Apple-style-span" style="color: #333333; line-height: 21px;"></span></span></span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><u>Snack 2 (2 Blocks)</u></span><br />
<br />
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 cup yoghurt (2p + 2c)</span></div>
</div>
</div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 tsp peanut butter (2f)</span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span></div>
</div>
</div>
<br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><u><a href="http://Roasted Stuffed Capsicums (recipe linked)" target="_blank">Roasted Stuffed Capsicums (recipe linked - use the same method, just reduce the ingredients to the number of blocks you require)</a></u></span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">For an 8 block meal: </span><br />
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 22px;">2 capsicums (1.5c) (they are 'peppers' for our international guests!)</span><br />
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 22px;">320g chicken mince (3p)</span><br />
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 22px;">300g cauliflower (3c)</span><br />
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 22px;">1 brown onion (2c)</span><br />
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 22px;">400g chopped tomatoes (1.5c)</span><br />
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 22px;"><br /></span>
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 22px;">2 cloves of garlic</span><br />
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 22px;">125ml water</span><br />
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 22px;">2 tablespoon smoked Spanish paprika</span></div>
</div>
</div>
</div>
</div>
</div>
Torshttp://www.blogger.com/profile/02238312052191177403noreply@blogger.com0tag:blogger.com,1999:blog-4844113188557446983.post-57107680623355440762013-02-07T21:43:00.002+10:302013-02-10T13:52:54.560+10:30Zone Day 4<div dir="ltr" style="text-align: left;" trbidi="on">
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAujUAJ2Yc8FTbAePEkeyxEBPdS9JcjTRwfWYAtzZXiH2R02Vhz6vnkDx_zDNugZ0jNBgKv3CUrgPaUwh1pbFIbgE_4e8eV_Cqmu2X4DR1zzQJEu3g7UTkZmqw2mm67YZkIiwI9DTyDXwZ/s1600/photo-6.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAujUAJ2Yc8FTbAePEkeyxEBPdS9JcjTRwfWYAtzZXiH2R02Vhz6vnkDx_zDNugZ0jNBgKv3CUrgPaUwh1pbFIbgE_4e8eV_Cqmu2X4DR1zzQJEu3g7UTkZmqw2mm67YZkIiwI9DTyDXwZ/s320/photo-6.JPG" width="320" /></a></div>
<div style="font-family: 'Rock Salt'; text-align: center;">
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: 14px; line-height: 21px;"><b></b></span><br />
<a name='more'></a></div>
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: 14px; line-height: 21px;"><b>Tors: </b></span><span class="Apple-style-span" style="color: #333333; font-size: 14px; line-height: 21px;"></span><br />
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="color: #333333; font-size: 14px; line-height: 21px;"><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">I won't lie, when I was sitting at the dinner table waiting for Russ to sit down I was getting a little testy! It's been the first time I've been properly hungry but I think it was a combination of an early snack and then standing there cooking dinner it and it smelt so good! I can highly recommend breakfast, it actually felt a little indulgent! I adopted the zucchini side dish from a Neil Perry recipe that I used to make (it had a lot of butter...) In saying this, I want to highlight to everyone that just because you have a certain amount of blocks to work to, you don't have to have bland and boring meals. Nor do you have to have an orange, deli meat and almonds for dinner - you just have to adapt and if there's a recipe that has too many fats, carbs or proteins just play around with it and experiment. The MCC is a great example of this, I couldn't fit the toasted almonds and the mango so I prioritised which flavour I wanted. You can't have a mango coconut chicken recipe without mango! Have fun with food!!</span></span></div>
<span class="Apple-style-span" style="color: #333333; font-size: 14px; line-height: 21px;">
</span>
<br />
<div style="font-family: 'Rock Salt'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="color: #333333; font-size: 14px; line-height: 21px;"><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span></span></div>
<span class="Apple-style-span" style="color: #333333; font-size: 14px; line-height: 21px;">
</span>
<div style="font-family: 'Rock Salt'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="color: #333333; font-size: 14px; line-height: 21px;"><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><u>Breakfast (3 Blocks)</u></span></span></div>
<span class="Apple-style-span" style="color: #333333; font-size: 14px; line-height: 21px;">
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">120g ricotta (3p)</span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">2 cups strawberries (2c)</span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1/2 cup blueberries</span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">2 macadamias (3f) chopped</span></div>
<div style="font-family: 'Rock Salt'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><u>Lunch (3 Blocks)</u></span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">small can of tuna (2p)</span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 egg (1p)</span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 cup capsicum (1p)</span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">2 cups tomato (2p)</span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">9 almonds (3f)</span></div>
<div style="font-family: 'Rock Salt'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><u>Snack 1 (2 Blocks)</u></span></div>
</span><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: 14px; line-height: 21px;">1 small banana (2c)</span><br />
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: 14px; line-height: 21px;">6 almonds (2f)</span></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: 14px; line-height: 21px;">1/2 scoop protein (2p)</span></span><span class="Apple-style-span" style="color: #333333; line-height: 21px;"></span><br />
<div style="font-family: 'Rock Salt'; font-size: 14px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="font-family: 'Rock Salt'; font-size: 14px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><u>Dinner (3 Blocks)</u></span></div>
<div style="font-size: 14px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Lamb with Zucchini and Mushrooms (see recipe below)</span></div>
<div style="font-family: 'Rock Salt'; font-size: 14px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="font-family: 'Rock Salt'; font-size: 14px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><u>Snack 2 (1 Block)</u></span></div>
<div style="font-family: 'Rock Salt'; font-size: 14px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1/2 cup yoghurt (1p + 1c)</span></div>
<div style="font-family: 'Rock Salt'; font-size: 14px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1/2 tsp peanut butter (1f)</span></div>
<div style="font-family: 'Rock Salt'; font-size: 14px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span></div>
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: 14px; line-height: 21px;"><b>Russ: </b></span><span class="Apple-style-span" style="color: #333333; line-height: 21px;"></span><br />
<div style="font-size: 14px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<span class="Apple-style-span" style="color: #333333; line-height: 21px;"><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">A lot of people are asking my why I'm doing this and what's changed. Well, I'm doing this because I know I eat too much; it's 99% good food, I just eat too much of it! I would snack a lot throughout the day and have a massive dinner. I think I need this 'control' to keep me focused. And I guess what's changed already is my knowledge for the amount of food I 'should' be eating. I think we have both picked it up pretty quickly, like knowing off the top of your head what 1 block of meat is, or how much 1 block/cup/ounce converts in to metric weight for different veggies. One other thing is the way I feel full after eating, this sounds weird but it's a different type of feeling in my stomach. It's not that really satisfied, undo my belt, full as feeling, but that I know I've eaten the right amount feeling. A little bit empty but still full?!? It's strange and I guess only something that can be understood if you try this way of eating..... </span></span></div>
<span class="Apple-style-span" style="color: #333333; line-height: 21px;">
</span>
<div style="font-family: 'Rock Salt'; font-size: 14px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="color: #333333; line-height: 21px;"><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><u>Breakfast (5 Blocks)</u></span></span></div>
<span class="Apple-style-span" style="color: #333333; line-height: 21px;">
</span>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="color: #333333; line-height: 21px;"><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"></span><br /></span>
<div style="font: normal normal normal 12px/normal Calibri; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="color: #333333; line-height: 21px;"><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: small;">1 scoop Syntha-6 (3p, 2c, 4f) </span></span></span></div>
<span class="Apple-style-span" style="color: #333333; line-height: 21px;"><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">
</span>
</span><br />
<div style="font: normal normal normal 12px/normal Calibri; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="color: #333333; line-height: 21px;"><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: small;">60g cold meat (2 p) </span></span></span></div>
<span class="Apple-style-span" style="color: #333333; line-height: 21px;"><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">
</span></span>
<div style="font: normal normal normal 12px/normal Calibri; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="color: #333333; line-height: 21px;"><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: small;">2 cups tomato (2c) </span> </span></span></div>
<span class="Apple-style-span" style="color: #333333; line-height: 21px;"><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">
</span></span></div>
<span class="Apple-style-span" style="color: #333333; line-height: 21px;">
</span><span class="Apple-style-span" style="color: #333333; font-family: Calibri;">1 long black w/ 1/3 tsp coconut oil (1f)</span><span class="Apple-style-span" style="color: #333333; line-height: 21px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"></span><br />
<div style="font: normal normal normal 12px/normal Calibri; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: small;">2 cups mushrooms (1c) </span><span class="Apple-style-span" style="font-size: 14px;"> </span></span></div>
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">
</span></div>
<div style="font-family: 'Rock Salt'; font-size: 14px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="font-family: 'Rock Salt'; font-size: 14px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><u>Lunch (5 Blocks)</u></span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"></span><br />
<div style="font: normal normal normal 12px/normal Calibri; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: small;">180g tuna in springwater (4p) </span></span></div>
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">
</span>
<br />
<div style="font: normal normal normal 12px/normal Calibri; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: small;">1 egg (1p) </span></span></div>
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">
</span>
<div style="font: normal normal normal 12px/normal Calibri; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: small;">1 & 1/4 cup corn (5c) </span></span></div>
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">
<div style="font: normal normal normal 12px/normal Calibri; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-size: small;">1 tsp seeds (4f) </span> </div>
</span></div>
<div style="font-family: 'Rock Salt'; font-size: 14px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><u>Snack 1 (2 Blocks)</u></span></div>
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><div style="font: normal normal normal 12px/normal Calibri; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-size: small;">95g tuna in springwater (2p) </span></div>
<div style="font: normal normal normal 12px/normal Calibri; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-size: small;">1 medium carrot (1c) </span></div>
<div style="font: normal normal normal 12px/normal Calibri; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-size: small;">1 cup snow peas (1c) </span></div>
<div style="font: normal normal normal 12px/normal Calibri; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-size: small;">12 peanuts (2f)</span></div>
</span><div style="font-family: 'Rock Salt'; font-size: 14px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="font-family: 'Rock Salt'; font-size: 14px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><u>Dinner (5 Blocks)</u></span></div>
</span><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: 14px; line-height: 21px;">Lamb with Zucchini and Mushrooms (see recipe below)</span><br />
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: 14px; line-height: 21px;"><br /></span></span><span class="Apple-style-span" style="color: #333333; font-size: 14px; line-height: 21px;"><span class="Apple-style-span" style="color: #333333; font-family: 'Rock Salt'; font-size: 14px; line-height: 21px;"></span></span>
<br />
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><u>Snack 2 (2 Blocks)</u></span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 cup yoghurt (2p, 2c)</span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">6g slivered almonds (2f)</span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span></div>
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: 14px; line-height: 21px;"><b>Lamb with Zucchini and Mushrooms (8 Blocks)</b></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: 14px; line-height: 21px;">240g lamb fillet (8p)</span><br />
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: 14px; line-height: 21px;">760g zucchini (raw) (4c)</span><br />
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: 14px; line-height: 21px;">1 cup onion (2c)</span><br />
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: 14px; line-height: 21px;">6 cups mushrooms (raw) (2c)</span><br />
<br />
<div style="color: black; font-family: Times; font-size: medium; line-height: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: 14px; line-height: 21px;">1 1/2 tbs pine nuts (8f)</span></div>
<div style="color: black; font-family: Times; font-size: medium; line-height: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: 14px; line-height: 21px;">1/2 cup mint leaves</span></div>
<div style="color: black; font-family: Times; font-size: medium; line-height: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: 14px; line-height: 21px;">1/4 cup rosemary leaves</span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: 14px; line-height: 21px;">4 cloves garlic</span></span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: 14px; line-height: 21px;">1 cup water</span></span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: 14px; line-height: 21px;"><br /></span></span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: 14px; line-height: 21px;">Chop the mint and rosemary up finely and in a food processor or mortar and pestle smash 1 clove of garlic, pine nuts, rosemary and mint together to form a paste. Use this paste to m</span></span><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: 14px; line-height: 21px;">arinate the lamb and leave for at least 30 minutes.</span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: 14px; line-height: 21px;">Quarter the mushrooms and roughly chop the zucchini. Slice the onion into wedges and chop 3 cloves of garlic finely. </span></span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: 14px; line-height: 21px;">In a non stick pan or casserole dish add the onion and cook until it softens. If there is a little caramelisation on the bottom of the pan use it to you advantage (taste that is!) and add 1/2 cup water and mix it all in. </span></span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: 14px; line-height: 21px;">Add the zucchini, mushrooms, garlic and the other 1/2 cup of water. Cover and cook mushrooms and zucchini until they are soft. This will take approximately 10 minutes, then take the lid off for the next 5 minutes and reduce all the liquid. You will need to stir this often to make sure the vegetables don't stick to the bottom of the pan. </span></span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: 14px; line-height: 21px;">Heat a fry pan and add the marinated lamb steaks, each side will need 2-3 minutes, but for maximum taste you want to sear both sides but leave the middle just a little pink. </span></span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: 14px; line-height: 21px;">Serve and enjoy! </span></span></div>
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Torshttp://www.blogger.com/profile/02238312052191177403noreply@blogger.com0tag:blogger.com,1999:blog-4844113188557446983.post-27618265490195931022013-02-06T21:33:00.000+10:302013-02-06T21:33:00.029+10:30Zone Day 3<div dir="ltr" style="text-align: left;" trbidi="on">
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: 14px; line-height: 21px;"><b>Tors: </b></span></div>
<span class="Apple-style-span" style="color: #333333; font-size: 14px; line-height: 21px;"></span><br />
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">It was a day when breakfast was awesome, and then lunch was kind of 'meh...I think I should swap these around. I also thought when I was cooking that I needed more chicken than 90g - but it works out that I didn't! The 90g of chicken in a frypan just looked so tiny, but I was full! In terms of performance, I've done two big sessions within 14 hours of each other and my body is in good shape. I ate my snack (was very happy with the portion of celery!) at 3pm and was a little hungry by the time we had dinner but I did have to catch the bus home and we ate late. I do have to remember to keep drinking water - it's my biggest problem - drink more!!</span><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><b><br /></b></span></div>
<div style="font-family: 'Rock Salt'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><u>Breakfast (3 Blocks)</u></span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Protein Shake (2p) - Hydro Whey (1/2 scoop & water)</span><br /><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">30g bacon (1p)</span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 & 1/2 cup cooked spinach (1c)</span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 tomato (1c)</span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 & 1/3 cup zucchini (uncooked) (1c)</span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 tsp olive oil</span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 clove garlic</span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><i>I pre-cooked the bacon (in a batch), measure the bacon before it's cooked! Chop the spinach, and steam in a pot with the garlic and zucchini and cook until the spinach has wilted and the zucchini is soft. Chop the tomato and bacon and sprinkle on top. </i></span></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><u>Lunch (3 Blocks)</u></span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">90g deli meat (3p)</span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 orange (1c)</span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1/2 cup grapes (1c)</span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1/4 cup pineapple (1c)</span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">3/4 seeds (3f)</span></div>
<div style="font-family: 'Rock Salt'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><u>Snack 1 (2 Blocks)</u></span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">small can of tuna (2p)</span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">2 cups of celery (1p)</span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 peach (1p)</span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">12 peanuts (2 f)</span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="font-family: 'Rock Salt'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><u>Dinner (3 Blocks)</u></span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Chicken with Greek Sweet Potato and Spinach (see below)</span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="font-family: 'Rock Salt'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><u>Snack 2 (1 Block)</u></span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1/2 cup yoghurt (1p + 1c)</span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1/2 tsp peanut butter (1f)</span></div>
<div style="font-family: 'Rock Salt'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><b>Russ: </b></span><br /><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Still feeling good all up. I had to cut up a fallen tree for a few hours in the arvo heat today and afterwards, felt hungry for the first time since we started. I think it was more out of habit than actual hunger. I am used to just walking in the house and going to the pantry and grabbing a handful of nuts, given a little more time and that won't be a hard habit to break.</span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Oh by the way, my lunch weighed just under a kilo today!!! Choose the right foods and you'll be able to eat until your eyes pop....all from the goodness of veggies, trimmed bacon and olives.</span></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><u>Breakfast (5 Blocks)</u></span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Protein shake 1 scoop Syntha-6 </span><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">(3p, 2c, 4f)</span><br /><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">2 egg (2p)</span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 Kiwi fruit (for Waitangi Day! 1c)</span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 apple (2c)</span></div>
<div style="font-family: 'Rock Salt'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="font-family: 'Rock Salt'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><u>Lunch (5 Blocks)</u></span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">150g bacon, cooked weight is halved (5p)</span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">3 cups cooked spinach (2c)</span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">4 cups cooked zucchini (3c)</span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">25 olives (5f)</span></div>
<div style="font-family: 'Rock Salt'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><u>Snack 1 (2 Blocks)</u></span></div>
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: 14px; line-height: 21px;">60g ricotta (2p)</span><span class="Apple-style-span" style="color: #333333; font-size: 14px; line-height: 21px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 orange (2c)</span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">12 peanuts (2f)</span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="font-family: 'Rock Salt'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><u>Dinner (5 Blocks)</u></span></div>
</span><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: 14px; line-height: 21px;">Chicken with Greek Sweet Potato and Spinach (see below)</span><span class="Apple-style-span" style="color: #333333; font-size: 14px; line-height: 21px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><u>Snack 2 (2 Blocks)</u></span><br /><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 cup yoghurt (2p, 2c)</span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 tsp nut butter (2f)</span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><b>Grilled Chicken and Greek Sweet Potatoes <a href="http://www.blogger.com/blogger.g?blogID=4844113188557446983#editor/target=post;postID=2761826549019593102" target="_blank">CLICK HERE</a></b><br />I changed this recipe a little, </span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">firstly, I only used 240g chicken (90g for 3 block and 150g for 5 block). I didn't make the salad but made wilted spinach with garlic and 1/2 juice of a lemon and used 8 blocks of sweet potato - which is 5 inches plus another 3/5ths of 5 inches. Message me if you're confused - I was, but I got there in the end! Cook the chicken in the lemon rind and add the other 1/2 of the lemon juice to the sweet potatoes when you're mixing in the oregano. We topped this with light sour cream (8tsp = 8f) and it was a little indulgent! </span></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span></div>
</span></div>
Torshttp://www.blogger.com/profile/02238312052191177403noreply@blogger.com0tag:blogger.com,1999:blog-4844113188557446983.post-71017175823069223862013-02-05T21:28:00.001+10:302013-02-06T13:01:04.863+10:30Zone Day 2<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmX1vE3my2o0Ktl1DinQ-yiv2TKNhr_0vi8OhnPXIxm7KcucajT6nK6A6D3Dox9AaEB9qFOk6EYt1ZXfNi1H1CRfq_jsU1EqXsL7FYRODyEhE7mknxj9AhVUn1T_yVg7MgGQ4cbNimjMOJ/s1600/photo-5.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmX1vE3my2o0Ktl1DinQ-yiv2TKNhr_0vi8OhnPXIxm7KcucajT6nK6A6D3Dox9AaEB9qFOk6EYt1ZXfNi1H1CRfq_jsU1EqXsL7FYRODyEhE7mknxj9AhVUn1T_yVg7MgGQ4cbNimjMOJ/s320/photo-5.JPG" width="320" /></a></div>
<a name='more'></a><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><b>Tors: </b></span><br />
<div style="margin: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Wohoo! Day 2 down and this is fun! I'm not hungry, don't feel tired at work and I don't want something sweet at 3pm - in my mind, that is a pure miracle! I'm really happy with the portion sizes, but I don't recommend having the same lunch everyday - it gets boring. But apart from that, I made some small changes to the MCC recipe and it was a star - and it will feature again next fortnight. </span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><b><br /></b></span></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><u>Breakfast (3 Blocks)</u></span></div>
<div style="margin: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Protein Shake (3p) - Hydro Whey (3/4 scoop & water)</span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 orange (2c)</span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1/2 cup pineapple (1c)</span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"> 3 macadamias (3f)</span></div>
<div style="margin: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><u>Lunch (3 Blocks)</u></span></div>
<div style="margin: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 egg (1p)</span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">small can of tuna (2p)</span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">lettuce (1c)</span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 tomato (1c)</span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 cucumber (1c)</span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">3/4 tsp seeds (3f)</span></div>
<div style="margin: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><u>Snack 1 (2 Blocks)</u></span></div>
<div style="margin: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">60g deli meat (2p)</span></div>
<div style="margin: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 apple (2c)</span></div>
<div style="margin: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">6 cashews (2f)</span></div>
<div style="margin: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><u>Dinner (3 Blocks)</u></span></div>
<div style="margin: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">MCC Salad (see link to recipe below)</span></div>
<div style="margin: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><u>Snack 2 (1 Block)</u></span></div>
<div style="margin: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1/2 cup grapes (1c)</span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">30g ricotta (1p)</span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">6 peanuts (1f)</span></div>
<div style="margin: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="margin: 0px; text-align: left;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><b>Russ: </b></span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Firstly, my wife is the best cook around! Two dinners, two nights eating like a king! All with 56g of protein, 63g of carbs (from veggies!) and only 12g of fat...this "diet" is out of control. Not hungry, which equals not angry and testy and I had to actually force down the whole snack at around 3:30pm. I'm eating at around 9:30am, 12:30pm, 4:00pm, 7:00pm and 9:00pm which seems to work well so far, I'll keep you posted. </span></div>
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<div style="margin: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><u>Breakfast (5 Blocks)</u></span></div>
<div style="margin: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Protein shake 1 scoop Syntha-6 </span><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">(3p, 2c, 4f)</span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">60g deli meat (2p)</span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">2 cup cherry tomatoes (2c)</span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">6 cup raw mushrooms (cooked down with thyme and parsley) (1c)</span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Long black with 1/3 tsp coconut oil (1f)</span></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><u>Lunch (5 Blocks)</u></span></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">150g chicken deli meat (5p)</span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 orange (1c)</span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 peach (1c)</span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 cup grapes (1c)</span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">2 tsp tahini (5f)</span></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><u>Snack 1 (2 Blocks)</u></span></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">small can of tuna </span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 medium carrot (1c)</span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">3/4 cup snow peas (1c)</span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">12 peanuts (2f)</span></div>
<div style="margin: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><u>Dinner (5 Blocks)</u></span></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">MCC Salad (see link to recipe below)</span></div>
<div style="margin: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><u>Snack 2 (2 Blocks)</u></span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 cup yoghurt (2p + 2c)</span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 tsp nut butter (2f)</span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><u><br /></u></span><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><b>MCC Salad - <a href="http://groweatrun.blogspot.com.au/2012/11/i-love-mcc.html" target="_blank">Click here</a></b></span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">For 8 blocks we changed the recipe a little, but not the way it's cooked! </span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">240g chicken breast (8p)</span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">100ml coconut milk (8f)</span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">600g cauliflower (3c)</span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 mango (4c)</span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 lime (1c)</span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Still use the chilli, mint and ginger as per the recipe. BUT </span><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">NO ALMONDS! Boooo - actually you don't really miss them, they're just a nice treat. </span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><u><br /></u></span></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span></div>
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Torshttp://www.blogger.com/profile/02238312052191177403noreply@blogger.com0tag:blogger.com,1999:blog-4844113188557446983.post-30675650265673652272013-02-04T20:53:00.004+10:302013-02-04T20:53:46.016+10:30Zone Day 1<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaPfwtc_v694tbaKrlRrbbK8diDqBTx28ajujZxexp-AbqDeqUI-_fFH7WZ5_hVvuiI5SZuiW0wI3bBQCyhJq0i0czD2f_6s7GSVNqc0L2EOyBcMvArudPXfC_-8cSnnBgUC_Mk4n6d1gU/s1600/photo-4.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaPfwtc_v694tbaKrlRrbbK8diDqBTx28ajujZxexp-AbqDeqUI-_fFH7WZ5_hVvuiI5SZuiW0wI3bBQCyhJq0i0czD2f_6s7GSVNqc0L2EOyBcMvArudPXfC_-8cSnnBgUC_Mk4n6d1gU/s320/photo-4.JPG" width="320" /></a></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><b>Tors: </b></span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Cherie Chan (gorgeous wife of Matt Chan) - thank you for your youtube videos! They certainly gave me the confidence to give the Zone diet a try! Day 1 and we've started strong - and wow, it's more food than I thought! I'm on 12 blocks a day and it's more than enough - now to see how it stands up with a weeks worth or training. </span><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Thanks to my mate Jo for the encouragement and the warning that it's all about the prep!</span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span>
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">A key fact I found out today - 1 cup of cauliflower is 100g, makes it easy! </span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><b><br /></b></span>
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><u>Breakfast (3 Blocks)</u></span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Protein Shake (2p) - Hydro Whey (1/2 scoop & water)</span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 egg (1p)</span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 & 1/2 cup grapes (3c)</span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">12 almonds (3f)</span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span>
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><u>Lunch (3 Blocks)</u></span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 egg (1p)</span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 small can of Tuna (2p)</span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">3 cups lettuce (1c)</span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 tomato (1c)</span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 small cucumber (1c)</span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">3/4 tsp seeds (3 f)</span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span>
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><u>Snack 1 (2 Blocks)</u></span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">60g deli meat (2p)</span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 apple (2c)</span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">6 cashews (2f)</span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span>
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><u>Dinner (3 Blocks)</u></span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Chilli Con Carne with beef mince (recipe below)</span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span>
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><u>Snack 2 (1 Block)</u></span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">30g ricotta cheese (1p)</span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 kiwi fruit (1c)</span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">3 almonds (1f)</span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><b>Russ: </b></span></div>
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Wow! I thought this was going to hard but I feel pretty good...for day 1 anyway. I have not been hungry all day and just had a really filling dinner! I was quite worried that I would be starving after seeing the amounts I would be eating written down on paper. Who would have guessed guys like Matt Chan knew what they were talking about.</span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Lessons from day 1 - Cauliflower is ideal for Zone and use mince, you get 12g (1/2oz) more! </span><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Bring on day 2!</span><br />
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><u>Breakfast (5 Blocks)</u></span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Protein shake (3p, 2c, 7f*) - 180nutrition (1 scoop + water)</span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 egg (1p)</span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 apple (2c)</span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 kiwi (1c)</span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1/2 cup yoghurt (1p, 1c)</span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span>
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><u>Lunch (5 Blocks)</u></span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">180g tuna (4p)</span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 egg (1p)</span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 & 1/4 cup corn (5c)</span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 & 1/4 tsp seeds (5f)</span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span>
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><u>Snack 1 (2 Blocks)</u></span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">60g ricotta (2p)</span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 small banana (2c)</span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span>
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><u>Dinner (5 Blocks)</u></span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Chilli Con Carne with beef mince (recipe below)</span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span>
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><u>Snack 2 (2 Blocks)</u></span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 cup yoghurt (2p, 2c)</span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 tsp nut butter (2f)</span>
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span><br />
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* <span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">I had 7 blocks of fat in breakfast from my protein shake, so I cut out 2 blocks of fat from 1 snack.</span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span>
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><b>Chilli Con Carne (8 Blocks)</b></span><br />
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<ul style="text-align: left;">
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">250g Beef Mince (8p)</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 Onion (2p) - diced</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">4 cups cauliflower (2c) - processed</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">2 tins of tomatoes (3c)</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 cup zuchinni (1c) - processed</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">8 Tbs avocado (8f)</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 tsp ground coriander</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">2 tsp ground cumin</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">2 cloves of garlic - finely chopped or crushed</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 tsp chilli / hot smoked paprika</span></li>
</ul>
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<ol style="text-align: left;">
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">The first step is to brown the onions in a casserole pot until they are translucent (approx 5 minutes), add the garlic and cook for a further 2 minutes</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Add the beef mince to the onions and garlic and cook until the mince is browned. Keep stirring and break up the mince so it is evenly distributed.</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Add the cumin, coriander and chilli to the dish and stir for another minute. </span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">In a food processor, chop the cauliflower and zucchini up finely. </span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Add the cauliflower and zucchini, along with the tomatoes and 2 cups of water to the pot. </span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Stir and bring to the boil. Simmer for at least 10 minutes to ensure the cauliflower and zucchini are cooked and some of the water has evaporated. </span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Serve with avocado - this is the fat, so we split it 3 Tbs for me, 5 Tbs for Russ. </span></li>
</ol>
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Torshttp://www.blogger.com/profile/02238312052191177403noreply@blogger.com0tag:blogger.com,1999:blog-4844113188557446983.post-64068596680112611862013-01-14T20:41:00.001+10:302013-01-14T20:41:58.465+10:30Chocolate Brownies!<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5M5aiF_Tixl5SUSLeSCgMUn3CL-m2N1LJkttQITp6oKJkRLjhm9TThWulklIaUXir2saqGkTSAdqo0vwwoysBLMnAJzhXYjh56W1DieYV9rs5S5uebSufMlWZ5aLom03LIzbaCktq6g9j/s1600/317979_10152447525510188_823047044_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5M5aiF_Tixl5SUSLeSCgMUn3CL-m2N1LJkttQITp6oKJkRLjhm9TThWulklIaUXir2saqGkTSAdqo0vwwoysBLMnAJzhXYjh56W1DieYV9rs5S5uebSufMlWZ5aLom03LIzbaCktq6g9j/s400/317979_10152447525510188_823047044_n.jpg" width="300" /></a></div>
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br />After an amazing Summer break I have to go back to work tomorrow (insert boooo.. here)....so what's a girl to do on her last day? Make some unbelievable SUGAR FREE, GLUTEN FREE, DAIRY FREE CHOCOLATE BROWNIES! It sure did cheer up my day and I hope you enjoy this recipe too. </span><br />
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<b><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">What you need </span><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">(makes 16 squares)</span><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">:</span></b><br />
<ul style="text-align: left;">
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 cup dates - roughly chopped</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 cup walnuts - roughly chopped</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1/2 cup sultanas</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 banana - mashed</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 tsp vanilla extract</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1/2 cup cacao</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">4 Tbs coconut flour</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1/4 cup maca powder - if you don't have maca powder you can leave this out and it won't effect the recipe.</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 Tbs baking powder</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">3 eggs</span></li>
</ul>
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><b><br /></b></span>
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><b>How to do it: </b></span><br />
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<ol style="text-align: left;">
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Preheat the oven to 180deg C</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Add the dates, walnuts and sultanas to a food processor and blitz until they are roughly chopped. If you don't have a food processor chop up the dates and crush the walnuts. </span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Mix all the ingredients together in a bowl until you everything is combined together and you have a sticky paste. </span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Line a baking tray with some baking paper and fill the tray with the brownie mix. </span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Bake in the oven for 20 minutes.</span></li>
</ol>
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<div style="text-align: left;">
<b><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Don't forget to LIKE the <a href="http://www.facebook.com/GrowEatRun" target="_blank">Grow Eat Run Facebook page</a> and let me know in the comments any questions you have or any suggestions for recipes that you would like to see. ~ Tors. </span></b></div>
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Torshttp://www.blogger.com/profile/02238312052191177403noreply@blogger.com0tag:blogger.com,1999:blog-4844113188557446983.post-11735218566867274162013-01-11T14:37:00.001+10:302013-01-11T14:37:08.480+10:30Bacchini Muffins<div dir="ltr" style="text-align: left;" trbidi="on">
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Bacon + Zucchini = Bacchini Muffins! This recipe is gluten free, dairy free and super light and fluffy. Great as a breakfast snack, morning tea or putting in kids lunch boxes. </span></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">This Sunday (13 Jan) we have Fit Wars 5, the South Australian CrossFit comp held in Adelaide (Wayville Pavilion - get amongst it if you're in the area!) and I'll be bringing these little beauties as a nutritious snack for our team from <a href="http://www.crossfittenacity.com.au/" target="_blank">CrossFit Tenacity</a>! </span></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Makes 12</span></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><b>What you need: </b></span></div>
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<ul style="text-align: left;">
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">2 Cups grated zucchini</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">4 Rashes of finely diced short cut bacon</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">4 Eggs (separated)</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">2/3 Cup LSA mix (linseed, sunflower and almond)</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 Tablespoon baking powder</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">2 Tablespoons chives</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1/2 cup reserved liquid from squeezing the grated zucchini</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">pinch of Himalayan salt and some ground pepper</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">muffin tray </span></li>
</ul>
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<div style="text-align: left;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><b>How to do it: </b></span></div>
<div style="text-align: left;">
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<ul style="text-align: left;">
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Preheat the oven to 180deg C</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">In a frypan cook the bacon until it is crispy - this will take approximately 10 minutes and then put aside in a bowl or straight into the fridge/freezer to cool down. </span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Grate the zucchini, and then in a tea towel/cheese cloth squeeze out the liquid into a bowl (don't throw this away!) </span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Separate the egg whites from the egg yolks in two bowls. Whisk the egg whites together until you get soft peaks. </span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Add the LSA, cooled bacon, zucchini, chives, baking powder, salt and pepper, and 2/3 cup of the reserved liquid from the zucchinis to the bowl with the egg yolks and mix together.</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Add a small amount of the egg whites to the mix (just a spoonful) and fold through, then add a little more at a time trying to keep the mixture light - DON'T OVER MIX THIS! You just want the egg whites to be only just mixed in, if there's some egg white that's not fully mixed - that's OK too! </span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">You might want to line the muffin tray with some cup cake papers, or with some coconut oil as the eggs like to stick to the side of the pan. </span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Spoon the mixture into the muffin tray and put in the oven for 15minutes. </span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">The muffins are going to rise in the oven and you're going to get all excited (I did) but be prepared for them to sink (boooo!) just like a soufflé, because that's what we are actually making here. But soufflés sound hard and muffins are a much easier sell! </span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Take the muffins out of the oven once the tops are golden and they are spongy on top. </span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Cool down on a rack and then try not to eat them all at once! </span></li>
</ul>
<div style="text-align: center;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><b>Like the <a href="http://www.facebook.com/GrowEatRun" target="_blank">Grow Eat Run Facebook Page</a></b></span></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: large;"><b>Leave some comments of any recipes you would like to see, throw out a challenge to me to make a recipe or food you love into a healthier version, or ask any questions you have! </b></span></h4>
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Torshttp://www.blogger.com/profile/02238312052191177403noreply@blogger.com0tag:blogger.com,1999:blog-4844113188557446983.post-26771763807653117642013-01-03T21:10:00.000+10:302013-01-04T12:46:37.261+10:30Kangaroo and Sweet Potato Burgers<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisiEkpPvv7Tg6xmcLFT_CmmgaOtW6F3dXH2QBTHCQG-VFuPg3oAjo4zKNhHhRPfz76sNfgyG9YgqBrbB_8WeA38xlfdhiP0qSyOtDOn1Ro6-nNtu-NF5lhYm4ELM4sSeewxH_5S0IMAzIc/s1600/photo-6.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisiEkpPvv7Tg6xmcLFT_CmmgaOtW6F3dXH2QBTHCQG-VFuPg3oAjo4zKNhHhRPfz76sNfgyG9YgqBrbB_8WeA38xlfdhiP0qSyOtDOn1Ro6-nNtu-NF5lhYm4ELM4sSeewxH_5S0IMAzIc/s320/photo-6.JPG" width="320" /></a></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">What better way to start the New Year than have a BBQ with your mates and cook up some roo burgers! Kangaroo is high in protein and a lean meat but you do need to pair it with some big flavours. I wouldn't normally put rosemary, thyme, coriander and cumin all in the same meal - but this strangely works. The beetroot relish is a great accompaniment to the burgers. I think the lemon has something to do with it, but I'm happy for it to remain a tasty mystery! If you don't have kangaroo available - try some lamb, beef, or any game type meat that's in your area! </span><br />
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><b>What you will need: </b></span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Makes 10 kangaroo burgers</span><br />
<ul style="text-align: left;">
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1kg kangaroo mince</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">2 cups grated sweet potato</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">2 tablespoons chopped rosemary</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 tablespoon chopped thyme</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">rind of 1 lemon</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 medium red onion - diced</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 1/2 cups LSA (ground linseed, sunflower and almond mix)</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">2 eggs</span></li>
</ul>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /><b>How to do it: </b></span></div>
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<ul style="text-align: left;">
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Mix all the ingredients together, first with a wooden spoon and then with the best mixers nature gave you - your hands! Good tip for the ladies, is to take off any rings you are wearing first! </span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Shape them into patties and refrigerate for 30 minutes. You could also prepare these the night before or in the morning and keep them in the fridge. </span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">You can cook these on a grill, barbecue or in a pan. The burgers will take approximately 5 minutes each side and then turn the heat down low and cover (or put them on the warmer in the barbecue) for 8 minutes</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">To serve the burgers you can either make some buns (link below) or serve with some salad. I made a beetroot relish and this really made the burgers - recipe is below! </span></li>
</ul>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span>
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><i>Beetroot relish</i></span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><b>What you will need:</b></span><br />
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<ul style="text-align: left;">
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">5 beetroots - chopped into rough cubes</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 tablespoon coriander seeds</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 tablespoon cummin seeds</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">juice of 1 lemon juice</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">3 cloves of garlic</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1/2 cup fresh coriander (cilantro)</span></li>
</ul>
<div>
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><b>How to do it: </b></span></div>
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<ul style="text-align: left;">
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Preheat the oven to 200deg C (392degF)</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Place all the beetroot on an oven tray, roast these in the oven for 30 minutes. At the 20 minute mark, take the beetroot out of the oven and cover with aluminium foil. Then place the beetroot into the oven for a further 10 minutes.</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Take the beetroot out of the oven and let it cool. </span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">In a fry pan toast the coriander and cumin seeds until they are fragrant and have turned a golden colour - don't wait until they are burnt (previous lesson learnt!).</span><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"> </span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Add all the ingredients together in a food processor and mix until it forms a rough paste. </span></li>
</ul>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span>
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><i>The buns</i> - I found this recipe for wholemeal spelt rolls. They were really quick and easy to make and I added 1/2 cup of sunflower and pepita seeds to the mix. </span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><a href="http://wholelifestylenutrition.com/recipes/30-minute-spelt-rolls-that-are-light-airy/">http://wholelifestylenutrition.com/recipes/30-minute-spelt-rolls-that-are-light-airy/</a></span><br />
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Torshttp://www.blogger.com/profile/02238312052191177403noreply@blogger.com0tag:blogger.com,1999:blog-4844113188557446983.post-12923548884274451892013-01-02T21:08:00.003+10:302013-01-02T21:08:55.198+10:30Happy New Year!<div dir="ltr" style="text-align: left;" trbidi="on">
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Happy New Year everyone! I hope you all had a fantastic Festive Season and enjoyed some time with family and friends. I must have been a very good girl in 2012 and received a bike for Christmas (and I have the worlds best husband!)! I must say that I was incredibly happy that no-one saw me fall off my bike on my first attempt and clicking the cleats into the pedals! I did however come home with a collection of scrapes and bruises. </span></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">I found this poster on New Years Day and although you don't need a New Year to start doing some of the above - 2013 brings with it new beginnings, throw in a positive attitude and you can achieve some amazing things! </span></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">For me, I know the beginning of 2013 is going to be busy with work, two Crossfit competitions (Fit Wars & State of Origin), training, finishing renovating our house and trying to spend as much time catching up with friends and family. In 2013, the challenge for me is going to be achieving balance in my life and I intend on taking on board a lot of the little pieces of advice from the poster. I'll let you know how I go with the balance thing - I don't expect results straight away but will continue to work on it throughout 2013!</span></div>
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Torshttp://www.blogger.com/profile/02238312052191177403noreply@blogger.com0tag:blogger.com,1999:blog-4844113188557446983.post-20986999246510015732012-11-26T10:40:00.000+10:302012-11-29T14:15:17.735+10:30It's Juice Week!<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Ok, so this week is all about experimenting with new flavours and loving all things juiced! Every day there will be a new Juice coming from the Grow Eat Run kitchen. Juicing is a great way to increase your fruit and vegetable intake, boost your nutrition and keep hydrated. Some of the juices you will know well, but I will put my tastebuds on the line in experimenting with some fun and different flavours! </span><br />
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<span style="font-family: Arial;"><strong>Sunday: Carrot, Celery and Ginger</strong></span><br />
<ul>
<li><span style="font-family: Arial;">2 Carrots (or 3 little carrots)</span></li>
<li><span style="font-family: Arial;">4 sticks of Celery</span></li>
<li><span style="font-family: Arial;">2cm piece of ginger</span></li>
</ul>
<span style="font-family: Arial;"><u>Tip of the day:</u> Add some sliced lemon to your water for the day in a water bottle. Not only will it change up the flavour a little, it will boost your Vitamin C and can help cleanse toxins from the body. <a href="http://www.livestrong.com/lemon-water/">http://www.livestrong.com/lemon-water/</a></span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>Monday: Beetroot, Orange, Celery and Mint</b></span><br />
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<ul style="text-align: left;">
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">2 Beetroot - raw</span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">3 sticks of Celery</span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1 Orange</span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">6 Mint Leaves</span></li>
</ul>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Tip of the day: Drink at least a cup of water, maybe even two as you enjoy your morning coffee or cup of tea. Keeping yourself hydrated on the morning is super important and means you are playing catch up all day trying to drink enough. </span><br />
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<span style="font-family: Arial;"><strong>Tuesday: Watermelon, Lime, and Mint</strong></span><br />
<ul style="text-align: left;">
<li><span style="font-family: Arial;">4 pieces of Watermelon</span></li>
<li><span style="font-family: Arial;">1/2 a Lime</span></li>
<li><span style="font-family: Arial;">6 Mint Leaves</span></li>
</ul>
<span style="font-family: Arial;">Tip of the day: A juice with Watermelon and Lime is a great source of potassium and vitamins A and C. It will also keep you cool and refreshed in the summer months by the pool. </span><br />
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<span style="font-family: Arial;"><strong>Wedensday: Spinach, Cucumber and Green Apple</strong></span><br />
<ul style="text-align: left;">
<li><span style="font-family: Arial;">8 Spinach leaves</span></li>
<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: Arial;">2 small Cucumbers (or 1 large one)</span></li>
<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: Arial;">1 Green Apple</span></li>
</ul>
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<span style="font-family: Arial;">Tip of the day: Why is green so good for you? Green leafy vegetables cleanse the body naturally gently. Green vegetables should be part of your daily diet - and why not, there are no many options to choose from - here's just a way to juice them! </span></div>
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Torshttp://www.blogger.com/profile/02238312052191177403noreply@blogger.com0tag:blogger.com,1999:blog-4844113188557446983.post-5232879220935672702012-11-14T18:27:00.000+10:302012-11-14T18:28:33.830+10:30Grilled Chicken with Greek Sweet Potatoes<div dir="ltr" style="text-align: left;" trbidi="on">
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Oregano, lemon juice, salt and pepper - if I close my eyes I can imagine I'm back on a Greek Island, lying on a beach watching the sunset with some dinner and a mojito! </span></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Now back to reality...............</span></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">I've always had the lemon and oregano flavouring on potatoes but I've substituted them for the healthier version - sweet potatoes and with a salad and some grilled chicken. This is a dinner you won't say no to. </span><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">(Serves 2) </span></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><b>What you need</b></span></div>
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<ul style="text-align: left;">
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 chicken breast (sliced lengthways)</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">2 lemons (juiced)</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 tablespoon dried oregano</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">2 sweet potatoes (cut into large chunks)</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">salt and pepper</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">2 capsicums (peppers) (sliced finely)</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1/2 red onion (sliced finely)</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1/2 cup parsley (chopped roughly)</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 cup cherry tomatoes (halved)</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 tsp olive oil</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 clove of garlic (minced)</span></li>
</ul>
<div>
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><b>How to put it together</b></span></div>
<div>
<ol style="text-align: left;">
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Preheat and oven to 180 degrees Celsius.</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Mix the juice of 1 lemon, the oregano, and salt and pepper together in a bowl and coat the sweet potatoes.</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Place the sweet potatoes on an oven tray and roast in the oven for 20 minutes. Three quarters of the way through the cooking (at 15 minutes) turn the sweet potatoes over and squeeze the juice of one half of a lemon over them. </span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">While the sweet potatoes are roasting, in a bowl mix the capsicums, red onion, parsley, and cherry tomatoes. </span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">In a small bowl whisk the juice of half a lemon and olive oil and minced garlic together then add to the salad and mix through. Salad done!</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">On a hotplate grill the chicken, the first side will need 4-5 minutes, then turn over and cook for 3 - 4 minutes. </span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Serve the chicken breast with some sweet potatoes and salad and sit back, relax and pretend you're on Ios, Paros or Santorini! </span></li>
</ol>
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Torshttp://www.blogger.com/profile/02238312052191177403noreply@blogger.com0tag:blogger.com,1999:blog-4844113188557446983.post-58889400293628749242012-11-11T21:02:00.000+10:302012-11-11T21:04:32.811+10:30Super Chocolate Love Bites! <div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiibShL6nXJJFGynuVIuzGuH2FhgSLKeBKGDApgEtYygLTh-T6Q0m6kjwZeFiZSPWyIWgdyPGhGvO9WPrZp0VYNevSdjobRFvHXJNKsFjHWl0n3GNyS_W4rnD1TyDtODPa5yv7IWZwDGfOj/s1600/621410_507943979230066_2042222351_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiibShL6nXJJFGynuVIuzGuH2FhgSLKeBKGDApgEtYygLTh-T6Q0m6kjwZeFiZSPWyIWgdyPGhGvO9WPrZp0VYNevSdjobRFvHXJNKsFjHWl0n3GNyS_W4rnD1TyDtODPa5yv7IWZwDGfOj/s320/621410_507943979230066_2042222351_o.jpg" width="240" /></a></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">My husband and I made these just for fun this afternoon and were absolutely blown away by these little treats! SOOOOOOOOOOOOOO good!</span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span>
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">So many super foods in one recipe! <a href="https://sungodssuperfoods.com.au/products/goji-berries" target="_blank">Goji berries</a>, <a href="https://sungodssuperfoods.com.au/products/chia-seeds" target="_blank">chia seeds</a>, <a href="https://sungodssuperfoods.com.au/products/maca-powder" target="_blank">maca powder</a>, <a href="https://sungodssuperfoods.com.au/products/cacao-powder" target="_blank">cacao powder</a>, <a href="https://sungodssuperfoods.com.au/products/cacao-nibs" target="_blank">cacao nibs</a>, and <a href="http://www.180nutrition.com.au/" target="_blank">180 Nutrition protein</a>! I've included the links on these super foods and 180 Nutrition for you to take a look at - all of these ingredients pack a super punch, but the name of these bites comes from the addition of the maca powder.........(curious to take a look at the link now?). There's no baking, just mixing so it truly is a recipe for everyone. </span><br />
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><b>What you need</b></span><br />
<ul style="text-align: left;">
<li><span class="Apple-style-span" style="border-collapse: collapse; color: #222222; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">3 scoops/150g of 180 Nutrition protein powder (chocolate or coconut)</span></li>
<li><span class="Apple-style-span" style="border-collapse: collapse; color: #222222; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1/4 cup maca powder</span></li>
<li><span class="Apple-style-span" style="border-collapse: collapse; color: #222222; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1/2 cup LSA (linseed, sunflower and almond meal)</span></li>
<li><span class="Apple-style-span" style="border-collapse: collapse; color: #222222; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 tbs cacao powder</span></li>
<li><span class="Apple-style-span" style="border-collapse: collapse; color: #222222; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1/4 cup cacao nibs</span></li>
<li><span class="Apple-style-span" style="border-collapse: collapse; color: #222222; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 tbs chia seeds</span></li>
<li><span class="Apple-style-span" style="border-collapse: collapse; color: #222222; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1/2 cup coconut oil</span></li>
<li><span class="Apple-style-span" style="border-collapse: collapse; color: #222222; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1/2 cup goji berries</span></li>
<li><span class="Apple-style-span" style="border-collapse: collapse; color: #222222; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Zest of 1/2 an orange</span></li>
<li><span class="Apple-style-span" style="border-collapse: collapse; color: #222222; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Juice of 1 orange</span></li>
</ul>
<span class="Apple-style-span" style="border-collapse: collapse; color: #222222; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><b></b></span><br />
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<span class="Apple-style-span" style="border-collapse: collapse; color: #222222; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><b><span class="Apple-style-span" style="border-collapse: collapse; color: #222222; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><b><br /></b></span></b></span></div>
<span class="Apple-style-span" style="border-collapse: collapse; color: #222222; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><b>
How to put it together</b></span><br />
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<ol style="text-align: left;">
<li><span class="Apple-style-span" style="color: #222222; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="border-collapse: collapse;">Soak the goji berries in the zest and orange juice and leave for an hour.</span></span></li>
<li><span class="Apple-style-span" style="color: #222222; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="border-collapse: collapse;">In a bowl mix together the 180 Nutrition powder, maca powder, LSA, cacao powder, cacao nibs and chia seeds.</span></span></li>
<li><span class="Apple-style-span" style="color: #222222; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="border-collapse: collapse;">Melt the coconut oil.</span></span></li>
<li><span class="Apple-style-span" style="color: #222222; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="border-collapse: collapse;">Add the goji berries, juice and zest to the dry mix and stir.</span></span></li>
<li><span class="Apple-style-span" style="color: #222222; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="border-collapse: collapse;">Add the coconut oil to the mix as you are stirring.</span></span></li>
<li><span class="Apple-style-span" style="color: #222222; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="border-collapse: collapse;">Line a small tray with baking paper</span></span></li>
<li><span class="Apple-style-span" style="color: #222222; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="border-collapse: collapse;">Pour the mixture (it might be crumbly still) into the lined tray and press firmly until all the mixture is pushed together. </span></span></li>
<li><span class="Apple-style-span" style="color: #222222; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="border-collapse: collapse;">Refrigerate for 1 hour (at least)</span></span></li>
</ol>
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<span class="Apple-style-span" style="color: #222222; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="border-collapse: collapse;">Grow Eat Run has just clocked up it's 200th "like" on <a href="http://www.facebook.com/GrowEatRun" target="_blank">Facebook</a>! If there are recipes that you're thinking about, food you're not sure how else to use or you are looking for some help in the garden let me know and I'll see if I can help you out! Tors x</span></span></div>
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Torshttp://www.blogger.com/profile/02238312052191177403noreply@blogger.com0tag:blogger.com,1999:blog-4844113188557446983.post-9646632775978262242012-11-08T13:21:00.001+10:302012-11-08T13:21:31.847+10:30Like us on Facebook<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Grow Eat Run now has a Facebook page for you to "like" and keep up to date when new recipes, gardening tips or blogs are posted. I'd love to stay in touch and keep you updated on what is happening in the kitchen, garden, and in my training! Click on the link below and feel free to leave a comment or a suggestion of what new recipes, gardening tips or posts you would like to see next! Tors xx</span><br />
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Torshttp://www.blogger.com/profile/02238312052191177403noreply@blogger.com0tag:blogger.com,1999:blog-4844113188557446983.post-37622652351199425362012-11-07T20:19:00.000+10:302012-11-08T07:28:31.827+10:30I love the MCC! <div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNI5mznW-iYPM7VDeO5108c4yPYhcPsLXgPgcxMN55BQ77TM-QCXBd6cb2WNrf3L0mWI5DCpkNAXQ_40QnDvG3Im-izwlbUxvUTb8xeIEqY6r64puFumkHXZe-CLaUkyrvhaVMyTOTOUu6/s1600/304421_10152259192350188_1888658627_n.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNI5mznW-iYPM7VDeO5108c4yPYhcPsLXgPgcxMN55BQ77TM-QCXBd6cb2WNrf3L0mWI5DCpkNAXQ_40QnDvG3Im-izwlbUxvUTb8xeIEqY6r64puFumkHXZe-CLaUkyrvhaVMyTOTOUu6/s400/304421_10152259192350188_1888658627_n.jpg" width="300" /></a><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">I'm not talking about the Melbourne Cricket Club, I'm talking about three incredible ingredients: MANGO, CHICKEN and COCONUT! Ok, so this salad was so good - it gets a big picture. You know those times when you don't want a meal to end - this was it for me. It was like I was saying a huge hello to summer but in the healthiest way! For those of you entering the winter months, there's no reason that you can't whip this up for dinner too and used canned mango and serve the cauliflower rice and chicken hot. </span><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">I was a little bit of a sceptic when I started using cauliflower as 'rice' but now I'm sold. For those of you new to cauliflower, it is full of fibre, folate and vitamin C - most importantly for the gentleman, it has been linked to reducing the risk of aggressive prostate cancer. Mangoes will give you a good dose of vitamin And the chicken takes care of your protein needs. You eat this meal and it's healthy, filling, nutritious, full of GOOD fats in the coconut milk and almonds and screams fresh and bold flavours.</span></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"> </span><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: 24px; font-weight: bold;">The MCC = MANGO CHICKEN COCONUT</span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Serves two - but if you need more just multiply the recipe! </span><br />
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><u>What you need</u></span><br />
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<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1/2 Cauliflower (finely chopped)</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1/2 cup Almonds (roughly chopped)</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1/2 cup Coconut Milk</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 lime</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 tablespoon Ginger (grated)</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 Chilli (finely chopped)</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 Chicken Breast (sliced)</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 Mango (diced)</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">2 tablespoon Mint Leaves (shredded)</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 teaspoon Coconut Milk</span></li>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">What to do</span></div>
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<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Blitz the cauliflower in the food processor or if you don't have one cut this up very finely.</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">In a fry pan toast the roughly chopped almonds. This should only take 2-3 minutes, then put them aside</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Toss the chicken pieces with the zest of 1 lime (grated), the ginger and chilli</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">In a saucepan add the cauliflower rice cover with water. Bring the cauliflower to the boil and simmer for 5 minutes. Drain and set aside in a bowl. </span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Add the coconut milk and the juice of 1/2 a lime to the cauliflower, stir and then put in the refrigerator to cool (this can be done ahead of time if you're organised!)</span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">In a fry pan add 1 tsp of coconut oil to the pan and then add the chicken. You want the chicken to be golden on both sides, this should take 2-3 minutes each side. </span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Put it all together! First, you want a bed of the cauliflower rice, topped with the chicken, then the mango, toasted almonds and finally the mint. </span></li>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">I really hope you love this salad as much as I did - it is now a staple on the menu at home! If you have any questions or comments I'd love to hear them and feel free to write them below or leave me a message on the Grow Eat Run Facebook Page (<a href="http://www.facebook.com/GrowEatRun" target="_blank">http://www.facebook.com/GrowEatRun</a>)</span></div>
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Torshttp://www.blogger.com/profile/02238312052191177403noreply@blogger.com1