High Intensity Interval Training

Thanks to those who attended my Coachella themed elliptical
class this morning!

If you've been following my blog for the past year you may remember the post about an elliptical based group fitness class I took in west la. Well, I enjoyed it so much that I am now an instructor a year later:)

In my original post I mentioned what a great alternative this workout is to running or indoor cycling classes. I was really only speaking to the variety it adds to a regular exercise regiment. However, there is something much more valuable about this workout. It is something that can also be found in indoor cycling classes and which can be, but is often not, found in training runs (particularly long distance runs, or, "old man jogs" as I like to call them.)

The secret ingredient of this workout is high-intensity interval training (HIIT). HIIT describes any workout that alternates between intense bursts of activity and fixed periods of less intense activity or even complete rest. To use running as an example this would be a two minute walk, followed by 30 second jog, followed by a 30 second sprint (then repeating this interval five times over fifteen minutes.)

Not only do you burn more calories during HIIT workouts, studies have shown that they can create a post workout "afterburn" effect, accounting for up to 200 additional calories burned and an elevated metabolism lasting up to 14 hours(!) after exercise. So not only do you burn more calories and fat than you would doing an "old man jog", you also increase your metabolism which will enable you to burn even more calories and fat in the future!

If you don't have a cycle or elliptical studio nearby there are plenty of ways to get a HIIT workout. You can do 20 seconds of jumprope, burpees, jump squats etc. followed by 10 seconds of rest and repeat this several times for 15-20 minutes. You can also alternate between walking, jogging and sprinting as discussed above or simulate this workout on an elliptical or road bike.

Spring Quiche

I didn't title this one myself. It's really the name of the quiche that I just happened to make last week. And it's also the perfect dish to serve when having guests over for brunch. (Yes, I realize this post would have been a lot timelier before Easter but we have been moving these past few days.)

I wouldn't have ordinarily used potatoes to make the crust but I have been receiving them in my produce deliveries and have a very hard time throwing away perfectly good food! (After tasting the potato crust, I decided it makes the dish. It may be a little starchy it's also grain free ;)

Crust:
3 cups uncooked potatoes, coarsely grated (I used the food processor)
3 tbsp oil
Mix together. Press into bottom and sides of a 9 inch pie pan. Bake in preheated oven at 425 degrees until just starting to brown, about 15 mins. Remove and let cool.

Leek-spinach-broccoli filling:
1 cup leeks, thinly sliced
1 cup broccoli, chopped
2 cups spinach, chopped
1 cup plus 2 tbsp swiss cheese, shredded
Saute leeks and brocoli together in a greased frying pan 5-10 minutes. Add spinach and cook until wilted. Place 1 cup cheese on top of crust, then top with vegetable mixture

Egg filing:
3 eggs
1 cup evaporated milk
1/4 tsp salt
1/4 tsp pepper
Beat together. Pour on top of above filling and sprinkle with 2 tbsp cheese. Bake in preheated oven at 425 for 15 minutes. Reduce heat to 350 degrees and bake until browned on top and set in the middle another 25-30 minutes. Allow to cool for 10-15 minutes before cutting and serving.

Grain Free (and Green) Waffles

My motivation for making green waffles was to be "festive" on St. Patrick's day. But I soon realized this is a great every day breakfast option as its low fat, grain free, and nutritious!

Fyi I sub'd kale for 4 times the calcium and twice the protein of spinach

Ingredients:

1/2 banana

3 egg whites

1/2 tbs. almond milk

1 scoop protein powder

1/2 cup spinach

Directions:

Place banana, protein powder, egg whites, spinach and almond milk into a blender. Puree until smooth. Generously spray a waffle maker with non-stick cooking spray and prepare waffles as usual. 

I served with powdered sugar so I won't tell anyone if you do the same;)

Pomegranate Glazed Pork Chops

Thanks to the pomegranate tree in the backyard of my parents' house I have been eating them since I was a kid and have always loved them. Of course, the only way I knew how to eat them as a kid was to hit them up against a rock until they split open and eat them with my hands, staining my hands, face and clothes in the process (much to my mom's repeated dismay.)

Who knew they would become so trendy decades later? They're now in salads, smoothies, pressed juice and, as here, served over pork chops! And aside from being delicious they have an amazing anti oxidant capacity that beats blueberries, cranberries and red wine (what?!)

If you can't find the seeds available in your local supermarket or Trader Joe's try my mom's foolproof method. Place a dishwashing tub or large bowl in the kitchen sink and fill with water. Slice the pomegranate open and place one half at a time under water. Split it open with your hands (as long as they're under water they won't stain) and separate the seeds from the rind. The seeds will sink to the bottom and the small pieces of rind will float to the top. Use your fingers or a strainer to remove the rind from the top of the water, discard, then pour the remaining water and seeds through the strainer. 

Ingredients:

2 tbsp pomegranate molasses*

2 tbsp 100% pomegranate juice (not from concentrate)

2 tbsp dry red wine

1 tbsp balsamic vinegar

1 tbsp extra virgin olive oil, divided

2 tsp light brown sugar

2 cloves garlic, minced

1/4 tsp salt, freshly ground pepper

4 8 ounce bone-in loin pork chops

Seeds from 1 pomegranate

Directions:

In a small bowl combine the pomegranate molasses, juice, wine, vinegar, 2 tsp of oil and brown sugar. Whisk to combine. Stir in the garlic, salt and pepper. Set aside. 

Heat remaining oil on skillet at medium high and cook pork chops on each side until brown. Add pomegranate sauce and lower heat to medium and allow pork chops to simmer until sauce has thickened and pork chops have cooked throughly (160-170 degrees F). This should take no longer than 30 minutes. Serve pork chops immediately with a drizzle of sauce.

*Pomegranate molasses is a thick reddish-brown condiment available in Middle Eastern markets. If it's not available, or if you don't have the time to look (hehe) you can reduce 1 cup of pomegranate juice to 1/4 cup and add 1 tsp molasses.

Chicken-Apricot Skewers

Anyone who knows me, and especially those I work with, will tell you I'm addicted to dried fruit. Yes, I realize it contains a lot of sugar but I am able to justify it due to all the naturally occurring vitamins and nutrients (none of which occur in the chips and cookies my coworkers snack on ;)

Apricots are among my favorites so I gravitate toward any recipe that includes them. This recipe would also work with fresh apricots but, even in los angeles, they're out of season at the moment.

Ingredients: 

3/4 cup canned light unsweetened coconut milk

1/2 cup plain Greek yogurt

1/2 cup smooth peanut butter

1/4 cup fresh lime juice and 2 limes

2 tsp (packed) light brown sugar

2 garlic cloves

3/4 tsp kosher salt plus more for seasoning

1/4 cup (loosely packed) cilantro leaves for garnish (I used parsley)

2 tbsp coarsely chopped jalapeno 

1 lb boneless chicken breasts, cut into twenty 1 inch chunks

20-40 dried apricots                                                                                      
Directions:                                                                                  

Puree first 6 ingredients and 3/4 tsp salt in a blender until smooth. Add jalepeno and blend briefly to combine. Transfer 1/2 cup marinade to a small bowl, cover and chill for serving (return to room temperature before using.) Place remaining marinade in a resealable plastic bag; add chicken, seal bag and turn to coat. Chill for at least 3 hours or overnight (the longer it marinates the more flavorful it will be.)

If using the oven, preheat to 375. If using a stove top grill turn burners to medium-high. Holding 2 skewers parallel to each other and 1/2 inch apart, thread 1 piece of chicken onto skewers, then 1 or 2 apricots. Repeat with more chicken and more apricots (using two skewers helps hold the meat and fruit together, preventing them from twirling around when skewers are turned on the grill). Season with salt and pepper, discard remaining marinade. 

If using the oven, place skewers on a baking sheet and cook for 15 minutes. Turn, then cook for 15 more. If using the stove top, grill skewers on one side until chicken is well browned, 3-4 minutes. Turn and grill until other side is well browned, 3-4 minutes. Grill a few more minutes if needed so that chicken is cooked all the way through.

Transfer to a serving platter, sprinkle with cilantro (or parsley) sprigs and serve with lime wedges for squeezing over. 

Raw Zucchini Lasanga

It is rare that I find a dish that will please all of the different types of nutritional "lifestyles" ("it's a lifestyle, not a diet!";) that my friends follow. Some recipes are vegan-friendly, some paleo-friendly, and others gluten free. However, I think I can please almost everyone (including those who eat raw) with this lasagna recipe.

I substituted hazelnuts with the skin on for cashews so my "cheese" turned out yellow. Yours will be nice and white! Also, I cheated a little and steamed the zucchini. For a true raw lasagna you obviously wouldn't cook anything.

Ingredients:

Cashew "cheese":
2 cups raw, unsalted cashews
1 clove garlic
1/2 tsp sea salt
1/4 cup fresh lemon juice

Marinara Sauce:
1 1/2 cups cherry tomatoes
2 tbsp extra virgin olive oil
1 Medjool date, pitted
1/2 tsp ground oregano
1/2 tsp sea salt
1/4 tsp dried rosemary

Lasagna:
3 to 4 zucchini, trimmed, halved crossfire and thinly sliced lengthwise (I used the 2mm slicing blade on my food processor)
2 to 3 beefsteak tomatoes, thinly sliced widthwise
1/4 cup pitted black or kalamata olives, chopped

Directions:
Prepare "cheese" in a small food processor, combine cashews, garlic and salt; process into a fine powder. Add lemon juice and 1/4 cup water and process until thick and creamy.
Prepare marinara sauce in a blender, combine all marinara ingredients and blend until smooth.
Just prior to serving, arrange lasagna on individual serving plates: spread half of zucchini over bottom, followed by half of tomatoes, "cheese," marinara and olives. Repeat with remaining half of ingredients, dividing evenly.

Veggie Tart

I made an exception to my mostly-grain-free lifestyle for this delicious looking veggie tart. I was especially excited to do the "lattice work" since I don't plan to bake a real pie anytime soon. But I also appreciate that I now have another way to prepare zucchini.

Ingredients:

1 tbsp extra virgin olive oil + 1 tsp extra virgin olive oil

1 clove garlic, crushed with press

1 small red onion, finely chopped

1 large red pepper, finely chopped 

4 oz cream cheese

.25 cups fresh basil leaves, finely chopped

1 small (4 oz) zucchini, trimmed

1 small (4 oz) yellow squash, trimmed

1 (9 inch) refrigerated pie crust, ready to unroll

Directions:

Preheat oven to 425 degrees. In a 12 inch skillet, heat 1 tablespoon oil on medium high. Add garlic and cook 30 seconds, stirring. Add onion  red pepper and 1/8 tsp each salt and freshly ground black pepper. Cook 4 minutes or until softened and browned, stirring frequently. When about a minute remains add cream cheese, basil and 1/8 tsp each salt and pepper. Stir until well mixed and set aside to cool. 

With vegetable peeler, peel zucchini and squash lengthwise into thin ribbons. 

Lay piecrust flat on jelly roll pan. Spread onion, pepper, cream cheese mixture in even layer, leaving 1 inch border. Decoratively arrange zucchini and squash ribbons on top. Fold border of dough over vegetable mixture. Brush remaining tsp oil over zucchini and squash. 

Bake 30 to 35 minutes or until browned. Serve tart warm or at room temperature.