Wellness Wednesdays

Strength Module:

CORE Module:

Cardio Conditioning Module:

Cooldown / Recovery Module:

Strength Modules:

Upper Body

Lower Body

CORE Module:

Cardio Conditioning Module:

Strength Modules:

Upper Body

Lower Body

CORE Module:

Yield: 8
Prep Time: 15 minutes
Cook Time: 35 minutes
Total Time: 55 minutes

Ingredients
6 oz bacon (6 strips, chopped)
1 large yellow onion (diced 2 cups)
1 celery rib (diced ½ cup)
2 lbs carrots (8 large, peeled and sliced into ½” pieces)
2 garlic cloves (minced)
4 cups chicken broth (reduced sodium)
½ cup milk
½ cup cream
2 Tbsp parsley garnish (optional)

Directions
In a large pot, brown the bacon and transfer to a plate, keeping the bacon grease in the pot.
Add diced onion, celery, and carrots and cook for 6-8 minutes. Add minced garlic, salt, and black pepper and cook another minute.
Add chicken broth, and simmer partially covered for 20-25 minutes until carrots are soft.
Puree soup in batches in a blender or use an immersion blender.
Return soup to the pot, stir in ½ cream, ½ milk, salt, and pepper to taste, then bring to a simmer and remove from heat.

Ingredients
1 1/4 pounds large shrimp, peeled and deveined
1 1/2 teaspoons smoked paprika
Kosher salt and freshly ground black pepper
2 tablespoons unsalted butter
1 tablespoon olive oil
3 cloves garlic, minced
1 shallot, minced
3 cups baby spinach
1/2 cup fresh basil leaves, chiffonade
1 tablespoon freshly squeezed lemon juice
2 tablespoons freshly grated Parmesan

For the spaghetti squash
1 (2-3 pounds) spaghetti squash
2 tablespoons olive oil
Kosher salt and freshly ground black pepper, to taste

Directions

1. Preheat the oven to 375 degrees F. Lightly oil a baking sheet or coat with nonstick spray.
2. Cut the squash in half lengthwise from stem to tail and scrape out the seeds. Drizzle with olive oil and season with salt and pepper, to taste.
3. Place squash, cut-side down, onto the prepared baking dish. Place into the oven and roast until tender, about 35-45 minutes.
4. Remove from the oven and let rest until cool enough to handle.
5. Using a fork, scrape the flesh to create long strands.
6. Season shrimp with paprika, salt, and pepper, to taste.
7. Melt butter in a large skillet over medium high heat. Add shrimp, garlic, and shallot. Cook, stirring occasionally, until pink, about 2-3 minutes; set aside and keep warm.
8. Add squash and spinach to the skillet. Cook, stirring occasionally, until the squash is heated through and the spinach has wilted, about 2-3 minutes. Stir in basil and lemon juice; season with salt and pepper, to taste.
9. Serve immediately, topped with shrimp and garnished with Parmesan, if desired.

Serves
4
Prep time
15 minutes
Cook Time
20 minutes
Ingredients
13

Ingredients

• 1/2 bunch mint, leaves chopped
• 1/2 bunch flat-leaf parsley, leaves chopped
• 1/4 cup (40g) pine nuts, toasted
• 2 tbsp grated parmesan
• 1 garlic clove, finely chopped
• 2/3 cup (165ml) olive oil, plus extra to brush
• 12 x French-trimmed lamb cutlets
• 3 tsp dried mint
• 1 Kurrawong Organics broccoli, sliced lengthways
• 1 1/2 tbsp lemon juice
• 100g watercress
• 2 Kurrawong Organics beetroots, cut into thin matchsticks
• 120g marinated feta, drained, crumbled

Method

1. Whiz the fresh mint, parsley, pine nuts, parmesan, and garlic in a food processor until a paste. Gradually add 1/2 cup (125ml) oil and whiz until combined. Set aside.
2. Brush lamb with a little extra oil, then season and coat in dried mint. In a separate bowl, toss broccoli and 1 tbsp oil. Preheat a chargrill pan to medium-high heat.
3. Cook broccoli, turning, for 3-4 minutes until lightly charred. Set aside. Cook lamb for 4 minutes each side for medium-rare or until cooked to your liking.
4. Whisk the lemon juice and remaining 1 tbsp oil together in a bowl. Season.
5. Arrange broccoli, watercress, beetroot, and feta on a platter. Top with the lamb, then drizzle over lemon dressing and mint pesto to serve.

Serves
4
Prep time
10 minutes
Cook Time
20 minutes

Ingredients

For the poke

• 1 1/2 pounds ahi tuna, sushi or sashimi grade (3 steaks, 6 to 8 ounces each)
• 1/4 cup minced sweet yellow onion
• 2 green onions, thinly sliced
• 3 tablespoons soy sauce
• 1 tablespoon sesame oil (not toasted)
• 1 small garlic clove, grated
• 1/2 teaspoon ginger, grated
• 1/4 teaspoon kosher salt
• Small squeeze sriracha

For the poke bowl

• 1 cup dry short grain white rice or brown rice
• 1/2 cup shredded red cabbage
• 1 watermelon radish or 2 radishes
• 1/2 English cucumber
• 1 cup shelled edamame (thawed)
• Rice vinegar and kosher salt, for seasoning
• For the garnish: Sesame seeds, microgreens or sprouts
  Optional: Spicy Mayo
  

Instructions

1. Make the rice: Make the rice on the stovetop or in an Instant Pot. When it’s done, give it a few shakes of rice vinegar and stir in salt to taste. (Or, make the rice in advance and reheat it on the stovetop with a splash of water.)
2. For the poke: Slice the tuna into 1-inch cubes. Mince the onion. Thinly slice the green onions. Mix them in a bowl with the soy sauce, sesame oil, garlic, ginger, kosher salt and Sriracha. 
3. Serve immediately, but for most authentic flavor marinate in the refrigerator for 15 minutes to 1 hour. Taste and add a sprinkle of salt before serving.* (Get this in the fridge while the rice boils and you prep the veggies, and you can eat when it’s all done.)
4. Prepare the vegetables: Thinly slice the red cabbage. Place it in a small bowl and add a few shakes of rice vinegar and a few pinches of salt. Thinly slice the cucumber and radishes, and salt them with a few pinches of salt. 
5. Assemble the poke bowls: Place the rice in the bowl and top with the poke and vegetables. Garnish with sesame seeds and greens. 

*It tastes great either way. The traditional poke is marinaded for at least 1 hour. If you’re looking for a quick meal, it’s very good right away too.

Course
Main Course 

Cuisine
American
Vegan Prep Time
25 minutes
Cook Time
30 minutes
Total Time
55 minutes 
Servings








6 people 

Ingredients

• ¾ cup dry quinoa
• 1 ½ cups vegetable broth, low sodium
• 3 acorn squash (medium-sized)
• 2 tablespoons olive oil + more for brushing acorn flesh
• 1 small onion, finely diced
• 1 stalk celery, finely diced
• 1 large apple, diced
• 8 ounces cremini mushrooms, diced
• ½ cup cranberries (fresh or frozen)
• 3 cloves garlic, minced
• 1 teaspoon sage
• 1 teaspoon thyme
• ½ teaspoon cinnamon
• 1 teaspoon Himalayan salt (or preferred salt), more to taste
• Fresh cracked pepper, to taste
• 2 tablespoons pure maple syrup *Optional

Instructions

1. Preheat oven to 425 degrees F
2. Cut a thin slice off the bottom of each squash to create a flat edge, so the squash can stand up (don't cut too much or it will leave a hole). Cut stems off the tops if they protrude. Now cut each squash horizontally in half. Scoop out the membranes and seeds inside of the squash & discard.
3. Place the squash on a rimmed baking sheet, cut-side up. Brush the inside with olive oil and sprinkle with salt & pepper. (*Optional: lightly brush with maple syrup to add a subtle sweetness) Roast the squash for about 35-45 minutes, or until tender (test with a fork).
4. Add the quinoa and broth to a medium pot. Bring to a boil and then turn heat down to maintain a low simmer. Cover with lid and cook until liquid is gone and quinoa is fluffy. This usually takes about 15-20 minutes to cook. Remove from heat and fluff with fork. Set aside.
5. In a large pan, heat 2 tablespoons of oil over medium heat. Sauté the onion, celery, apples until softened. About 5-6 minutes
6. Add the mushrooms, cranberries, garlic, sage, thyme, cinnamon, salt, and pepper. Sauté about 7-9 minutes, or until mushrooms and cranberries are tender (if food sticks to the pan, you can splash a little vegetable broth or white wine to deglaze).
7. Remove from heat and add the cooked quinoa. Combine well and taste for seasoning, add more as needed.
8. When the squash is ready, fill with the stuffing mixture. (*optional: drizzle/spritz top of stuffing with oil for a crispier top). Place in oven and bake 10-15 minutes, until the quinoa is lightly browned & crispy.

Prep Time: 15 minutes
Cook Time: 40 minutes
Total Time: 55 minutes
Yield: 8-10 Slices
Category: Dessert
Method: Oven
Cuisine: American

Ingredients
Refrigerated pie crust
4 large egg yolks, lightly beaten
2 1/2 cups (600ml) heavy whipping cream
1 cup (144g) unpacked light brown sugar
1/3 cup cornstarch, sifted
1/2 tsp salt
1/2 cup (120ml) honey
2 tsp vanilla extract
Sea salt, optional

Instructions

1. Prepare the pie crust in a deep dish 8-inch pie pan, or a 9-inch pie pan, and set it in the fridge. Do not pre-bake it. Preheat the oven to 375 degrees.
2. Add the egg yolks to a large bowl. Set aside.
3. To make the filling, heat the heavy cream, brown sugar, cornstarch, and salt in a medium saucepan on medium heat until it comes to a rolling boil, stirring regularly. It should start to thicken.
4. Once the mixture comes to a full boil, remove it from the heat.
5. Temper the eggs by adding a little bit of the cream mixture to the eggs and whisking, then adding a little more. Add the remaining cream mixture and stir until combined and smooth.
6. Add the honey and vanilla extract to the custard and stir until well combined.
7. Pour the mixture into the pie crust.
8. Bake the pie for 40-45 minutes. It will bubble up and start to brown on top.
9. Remove the pie from the oven. It will still be pretty jiggly. Set it on the counter to cool until it comes to room temperature. It will firm up as it sits.
10. Refrigerate the pie until it’s cold and fully firm.
11. Sprinkle the sea salt onto the pie and serve.

Ingredients

• ½ cup butter 
• 2 teaspoons lemon zest
• ⅓ cup lemon juice
• 1 ½ cups white sugar
• 3 eggs
• 2 egg yolks
• 12 (3 inch) tart shells, baked
• 3 egg whites
• ¼ cup white sugar

Directions

Step 1
Melt butter or margarine in a saucepan. Add rind, lemon juice, and 1 1/2 cups of sugar. Beat eggs and egg yolks until thick, and add to lemon butter mixture. Cook over low heat, stirring constantly until thick. Chill.

Step 2
Beat 3 egg whites until stiff. Gradually add 1/4 cup sugar, and continue beating until stiff and glossy. Fill baked tart shells with lemon custard, and top with meringue. Bake at 350 degrees F (175 degrees C) just until tarts are a delicate brown color.

Ingredients

Cake:
3/4 cup butter, room temperature
1 cup Dixie Crystals sugar
Zest of one lemon
2 Tablespoons lemon juice
2 teaspoons vanilla
1/2 cup vanilla yogurt
3 eggs
1 1/2 cups flour
2 teaspoons baking powder
1/2 teaspoon salt
1 Tablespoon fresh rosemary, finely chopped

Glaze:
1 cup Dixie Crystals powdered sugar
3 to 4 Tablespoons fresh lemon juice
Rosemary sprigs (optional)

Instructions

• Preheat the oven to 350-degrees and spray an 8 x 4.5-inch loaf pan with cooking spray.
• Cream butter and sugar until light and fluffy, about 3 minutes.
• Add lemon zest, juice and vanilla.
• Add yogurt, then add eggs one at a time.
• Next, add flour, baking powder, salt, and rosemary.
• Mix for an additional minute, scraping the bowl, until everything is smooth and combined.
• Pour batter into the prepared loaf pan.
• Bake for 45 to 50 minutes. Cool in pan for 10 minutes. Take the cake out of the pan, and cool completely on a rack.
• Make the glaze by whisking powdered sugar and lemon juice.
• Add more sugar and lemon juice as needed. I like my glaze on the thick side, so I use less lemon juice. If I need to thicken it up, I add more sugar until I get a consistency that I like.
• Drizzle over the cake and add rosemary sprigs. Let glaze stand until completely set.

Ingredients

2 cups warm water 110 degrees F/45 degrees C
1/2 cup white sugar
1 1/2 tablespoons active dry yeast
1 1/2 teaspoons salt
1/4 cup vegetable oil
5-6 cups flour  You can use all-purpose flour OR bread flour!

Instructions
In a large bowl, dissolve the 1 TBSP of the sugar in warm water and then stir in yeast. Allow to proof until the yeast resembles a creamy foam, about 5 minutes.

Mix remaining sugar, salt and oil into the yeast. Mix in flour one cup at a time. Dough should be tacky and clean the sides of the bowl save for a small part at the bottom. Too much flour added in yields a dry loaf of bread, so if you're worried you added too much, add a bit more hot water, until you get the correct consistency.

Knead dough for 7 minutes. Place in a well oiled bowl, and turn dough to coat. Cover with a damp cloth. Allow to rise until doubled in bulk, about 1 hour.

Punch dough down. Knead for 1 minute and divide in half. Shape into loaves and place into two greased 9x5 inch loaf pans. Allow to rise for 30 minutes, or until dough has risen 1 inch above pans.

Bake at 350 degrees F (175 degrees C) for 30-40 minutes. Cool, brush with butter and enjoy!

Garlic Parmesan Zoodles
Ingredients
1 tbsp olive oil
2 garlic cloves, minced
2 medium zucchini
2 tbsp parmesan, grated
salt and pepper, to taste

Instructions 
Slice the ends off the zucchini and place it on your spiralizer. Turn the spiralizer and create zucchini noodles.
Heat the oil in a large pan on medium heat. Add the garlic and sauté for 30 seconds. 
Add the zucchini noodles and toss them for one minute, just to warm through, then turn off the heat. 
Sprinkle on the grated parmesan along with salt and pepper, give them another toss in the pan, then serve them up.

Herb Crusted Salmon with Lemon 
Ingredients

1/4 cup panko (Japanese breadcrumbs)
1/4 cup chopped flat-leaf parsley
1 tablespoon chopped dill, tarragon, or chives (optional)
1 tablespoon plus 1 teaspoon olive oil
1 3-pound salmon fillet, skin on, small bones removed
1/4 cup Dijon mustard
Coarse salt and ground pepper
2-3 lemons, quartered, seeds removed

Directions 
Step 1

Preheat oven to 475 degrees. Toss panko with herbs and 1 tablespoon oil.

Step 2
Place salmon (skin down) on parchment-lined baking sheet. Spread evenly with mustard; season with salt and pepper. Sprinkle with reserved panko mixture, patting gently. Scatter lemons around salmon and drizzle them with oil.

Step 3
Roast salmon until it flakes easily, 18 to 20 minutes. With a large spatula, loosen it from skin (which should stick to parchment). Transfer fish to platter and garnish with roasted lemons.

Ingredients
4 large eggs
2 English muffins, cut in half (Gluten-free, if needed. See notes for Whole30 + paleo)
4 tablespoons cream cheese (omit for Whole30 + paleo)
3 ounces smoked salmon (salmon lox)
2 teaspoons capers
Thinly sliced red onion
A pinch of black pepper

Lemony Hollandaise Sauce
2 large egg yolks
2 tablespoons water
2 tablespoons butter (use ghee for Whole30 + paleo)
2 teaspoons fresh lemon juice
A pinch of salt

Instructions

• Begin by preparing the Hollandaise sauce. Add the egg yolks and water to a small frying pan. Holding the pan 2 inches above an element on medium-high, whisk the eggs until they are frothy and warm. Add the butter to the pan (do not place the pan on the element!) and whisk until the hollandaise is thick. Whisk in the lemon juice and a pinch of salt and set the pan aside.
• Place a medium-sized pot of water on the stove on high heat.
• Lightly toast the English muffins either in a toaster or by frying them in a little butter on their cut sides. Place them on the plates you will use to serve them then spread the cream cheese on top. Divide the smoked salmon between them.
• When the water comes to a boil, reduce the heat so that it gently simmers. Crack the eggs in one at a time and let them cook for 4 minutes. Remove them from the pot using a slotted spoon and place one egg on top of each English muffin.
• Pour the hollandaise sauce over the eggs and top with a few slices of red onion, some capers, and a little black pepper.
• If you're serving this with arugula, toss a few handfuls of baby arugula with a drizzle of olive oil and place the salad beside the eggs benedict.
  
  Notes
  To make this Smoked Salmon Eggs Benedict paleo and Whole30 approved, pile a few handfuls of arugula tossed in olive oil on a plate. Make 2 nests of smoked salmon and place the poached eggs on top of the nests. Top with the hollandaise, red onions, capers, and black pepper.
  
  
  

Ingredients
About 2 pounds frozen Alaskan snow crab, in the shell, thawed in the refrigerator overnight
3 tablespoons butter
2 shallots, minced
3 garlic cloves, crushed
1 cup white wine
1 cup heavy cream
1 ½ cups freshly grated Parmesan cheese
Juice of ½ a lemon
Coarse kosher salt and freshly ground black pepper
1 pound gnocchi
Fresh chopped parsley, optional

Instructions

1. Preheat the broiler to high and place the thawed crab on a baking sheet. Place a large pot of water on to boil.
2. In a large, deep skillet, melt butter over medium heat. Once hot, add the shallots and cook, stirring frequently, until softened, 3-5 minutes. Add the garlic and continue to cook and stir for another 1-2 minutes.
3. Add the wine to the pan and reduce the heat slightly, allowing it to simmer until reduced by half, about 10 minutes.
4. Place the crab in the oven and broil for 5 minutes. Remove from the oven and allow to cool slightly. Once cool, remove the meat from the shells and set aside.
5. Add the cream to the wine mixture and allow to simmer gently for another 3-5 minutes. Add the Parmesan, lemon juice, salt and pepper. Stir well and allow it to heat until the cheese has melted and the sauce has thickened slightly.
6. Cook the gnocchi according to package directions. Drain and add to the pan with the sauce along with the crab meat. Stir to incorporate, then serve in shallow bowls topped with freshly chopped parsley if desired.

Prep Time: 15 minutes
Cook Time: 30 minutes
Brining: 1 hour
Servings: 6 people

Ingredients
For the brine:
2 tablespoons kosher salt
8 bone-in chicken pieces
For the black garlic butter:
4 tablespoons unsalted butter, softened pastured
1/2 teaspoon coarse salt
6 cloves black garlic

Instructions

• Dissolve the salt in a 2-quart container with 2 cups of water. Add the chicken pieces and brine for at least 1 hour in the refrigerator. (You can brine the chicken up to 4 hours)
• Prepare a gas or charcoal grill for medium-high heat (between 350 and 400 degrees F). Scrape the grate extra clean. Grill chicken pieces skin side down. Close the grill and cook for 20 minutes, checking to avoid flare ups. (If necessary, use tongs to move chicken pieces away from flames, then close the cover.)
• Meanwhile, make the black garlic butter by mashing the butter, salt and garlic with a fork to make a paste. Set it aside with the basting brush.
• Flip the chicken and cook for about 10 minutes more until an internal read thermometer reads 155 degrees. Smear black garlic butter over the chicken pieces while it finishes cooking. Transfer the chicken to a platter and baste with the remaining black garlic butter.

Recipe Notes
This black garlic butter is also excellent on pan-seared boneless chicken breasts (skin on or off). Season the chicken and pan-sear in a skillet over medium-high heat until evenly and deeply browned, about 10 minutes. Flip and cook until the internal temperature reaches 155 degrees F. Spread the black garlic-butter over the breasts while they rest. Slice and serve with the pan sauce spooned over each serving.

Ingredients
Mushrooms

500g (1 lb) mushrooms , sliced 3 mm / 1/8" thick (Note 1)
250g (1/2 lb) mushrooms , quartered (Note 1)
3 tbsp (45g) butter
2 tbsp olive oil
2 garlic cloves , minced
1/2 tsp salt and pepper , each

Risotto
1 tbsp (15g) butter
1 garlic clove , minced
2 eschallots / French onions , finely chopped (or 1/2 onion)
1/4 cup (65 ml) dry white wine (Note 2)
1 1/4 cups (250g) arborio rice , uncooked
5 cups (1.25L) chicken broth/stock , low sodium, warm (Note 3)

Finishes
1/2 cup (125 ml) cream , optional but recommended(Note 4)
2 tbsp (30g) butter , optional (Note 4)
1/2 cup (50g) parmesan cheese , finely grated
1/2 tsp salt and pepper , each

Serving 
Finely chopped parsley or chives
Parmesan , freshly grated

Instructions
GARLIC BUTTER MUSHROOMS

• Add 1 tbsp oil and half the butter in a large heavy based pot over high heat (Note 5). Once melted, add half the mushrooms and cook until pretty golden brown (~4 min).
• Add 1/2 the garlic, 1/4 tsp each salt and pepper, then continue to cook until golden brown (~1.5 min). Then remove into bowl.
• Repeat with remaining mushrooms, then remove.

RISOTTO

• Turn heat down to medium. In the same pot, melt butter then add garlic and onion.
• Cook 2 minutes until onion is translucent but not golden.
• Add wine and allow to simmer rapidly for 2 minutes, scraping the base of the pot, until mostly evaporated.
• Add rice and stir for 1 minute until semi translucent.
• Add about 1.5 cups of stock. Stir, then leave for 3 minutes, stirring just a few times, until mostly absorbed (~3 min).
• Add about 1.5 cups stock, stir every now and then until mostly absorbed (~3 min) - no need to stir constantly. Repeat twice more until all stock used up, rice is just cooked but risotto still creamy and sloppy (~10 min, Note 6).

FINISHES

• Add cream and butter, stir vigorously to make creamy.
• Stir in parmesan, salt and pepper.
• Stir through half the mushrooms, then taste and add more salt and pepper if needed. Consistency should be creamy, not stodgy (Note 7).
• Reheat remaining mushrooms (I microwave).
• Spoon risotto into bowls, then top with reserved mushrooms (including a drizzle of buttery juices pooled in bowl!)
• Garnish with parsley if using, and extra parmesan. Serve immediately!

 Recipe Notes

1. Mushrooms - just ordinary mushrooms, either white / button mushrooms or Swiss Brown/Cremini mushrooms. I like slicing most and quartering some for texture variety in the dish. If your mushrooms are giant, cut into 1/6th of 1/8th. Best to cook mushrooms until golden than remove. If you cook them with the rice, the mushrooms lose their colour (and colour = flavour!). Will also work beautifully with other sliceable mushrooms like shiitake, and large mushrooms like portobello. More exotic mushrooms (like Chanterelle, Morel) or Asian mushrooms like Enoki, Oyster, King Oyster mushrooms etc - use your judgement to cut to size so they can sautéed until golden and used as directed by this recipe.
2. White wine - any white wine will do here, though a dry one is best. Sauvignon blanc, chardonnay, Riesling. Even leftover champers would be fine!
3. Adding hot stock/broth slowly - it's been pretty well documented nowadays but food authorities such as Serious Eats that contrary to popular belief, you don't actually need the pot to be hot when making risotto (nor do you need to add gradually!). It doesn't make a difference to how evenly it cooks. But by force of habit, I still do it. Use any means that suits you - microwaving jug by jug, or have a saucepan on the adjacent stove.
4. Cream and extra butter for finishing - these are optional. The cream and butter adds extra richness for finishing (cream also makes risotto white). Still incredible without! I would choose cream over extra butter in this recipe.
5. Pot - I use a 26 cm / 11" Chasseur cast iron pot. If your pot is not as heavy it won't hold as much heat so I'd recommend sautéing in 3 batches otherwise you risk your mushrooms stewing (ie becoming watery) instead of golden brown.
6. Rice doneness - If rice still too firm once all stock used up, add 1/2 cup hot tap water at a time and stir until absorbed until rice cooked to your taste.
7. Finished consistency of risotto - "real" risotto, like you get at serious Italian restaurants, is so loose it will pool on a plate rather than holding its shape in a mound. It should never be so thick that when you dollop it on a plate, it holds its shape. For home purposes, I like mine to have a thicker consistency than restaurants. It still "oozes" when I serve it up, but it doesn't spread out flat like a sauce (see video).
8. Leftovers - will keep 3 to 4 days in the fridge. Reheat in microwave with a splash of milk and mix well to make it creamy again!
9. Nutrition per serving includes cream but excludes extra 2 tbsp butter.

Ingredients
Cook/Can Pinto beans
Sauce
1/3 cup (52g) roasted and salted whole cashews
1 cup (26g) fresh cilantro (leaves & stems)
3 tablespoons (47g) lime juice + 1/2 teaspoon zest (1-2 limes)
1/3 cup (80g) water
2 tablespoons (26g) extra virgin olive oil
1/2 teaspoon garlic powder

Tostadas
6 extra-thin corn tortillas (we use Mission's extra thin)
Olive oil cooking spray
Fine sea salt & cracked pepper
1-1/2 cups (381g) pinto beans (or 1 can refried beans) Note 1
2 small/ medium (or 1 large) very ripe avocados pitted and peeled
2 tablespoons fresh lime juice
1/4 teaspoon garlic powder
3/4 cup (115g) cherry tomatoes, halved
2 cups (90g) crisp romaine or iceberg lettuce, thinly shredded
1/4 cup (34g) queso fresco cheese (or more to taste)

Instructions 
PREP: Preheat the oven to 425 degrees F.

SAUCE: See Note 2. Place cashews in a heatproof bowl. Pour 1 cup of boiling water over the cashews. Let stand for 45 minutes to an hour and then thoroughly drain. Add the drained cashews, cilantro, lime juice & zest, water, olive oil, garlic powder, salt, and pepper to taste (I add 1/2 teaspoon fine sea salt and 1/4 teaspoon pepper) to a small powerful blender. Blend until completely smooth. Refrigerate so the flavors intensify and meld. The sauce can be made ahead of time; simply stir before serving.

MASHED AVOCADO: Halve the avocados and use a spoon to scoop the flesh into a medium-sized bowl. (Discard the pits.) Mash the avocado with a fork, add in the lime juice, 1/4 teaspoon fine sea salt, 1/8 teaspoon EACH: garlic powder, and freshly cracked pepper. Mash again to combine the ingredients.

TOSTADAS: Spray both sides of each tortilla generously with olive oil cooking spray. Sprinkle both sides lightly with fine sea salt. Place the tortillas on a sheet pan (with plenty of space -- don't overlap). Bake for 4 minutes and then use tongs to flip the tortillas to the other side. Bake for another 3-6 minutes or until the tortillas are crispy. Remove from the oven and let stand for 5-10 minutes.

ASSEMBLY: Divide mashed avocado mixture evenly among the 6 crispy tortillas. Spread beans evenly over each tortilla (about 1/4 cup per tostada). Top each tostada with equal amounts of lettuce, tomatoes, and cheese. Drizzle the sauce over tostadas to taste. (There will likely be some leftover sauce, but it works best to make it in this quantity.)

Ingredients
1 tsp oil (see notes for oil free)
1/2 tsp mustard seeds
8 curry leaves, optional
1/3 cup finely chopped onion
2 cloves of minced garlic
3/4 tsp turmeric
1/3 tsp red pepper flakes
2 tbsp lemon juice or lime juice, divided
1 tbsp water
1/2 tsp salt
3 cups cauliflower rice, loosely packed, thawed for 10 mins if frozen
cilantro and cayenne for garnish
Optional add ins: 1/4 cup peas, 1/4 cup roasted cashews

Instructions

• Chop the cauliflower into equal size 1 inch pieces and add to a food processor with a regular blade or grater blade and process in bursts of a few seconds to grate. Alternatively, chop the cauliflower into large pieces and Grate the cauliflower using a large grater.  
• Heat oil in a large skillet over medium heat, when hot, add mustard seeds and let them start to sputter. Add curry leaves and mix. Add onion, garlic, and pinch of salt and mix. Cook for 2 minutes.
• Add turmeric and pepper flakes and optional peas and mix in. Cook for 2 mins. (You can also add a cup of cooked chickpeas, some more salt to make this a meal).
• Mix 1 tbsp lemon juice and 1 tbsp water and add to the skillet. Mix for a few seconds. Add cauliflower and salt and toss well.
• Cover and cook for 4 to 6 mins. Open the lid, fluff really well.  (If using frozen, open the lid after 4 mins and continue to cook uncovered for another 1-2 mins to help the extra moisture evaporate)
• Add the remaining lemon juice to taste, cilantro, some black pepper, cayenne, or curry powder if you wish. Taste and adjust salt, lemon, and heat.  Serve immediately with Curries, or add to Bowl meals.

When in doubt, dance it out! Whether you’re 80 years young or 8 years old, engaging in physical activities that involve dance changes you. From better physical and mental health to a boost in emotional and social well-being, moving your body to the sound of music can transform your life. You can read more about the physical and mental health benefits of dancing here. 

What is mental health? Check out this list from www.bananatreelog.com to get a better sense of what is, and isn't, mental health. 

This week, we are sharing several apps to use. Check it out!

MyLife app

Slay your stress, get more sleep, or find your calm with short mindfulness activities tuned to your emotions. Let MyLife™ recommend the activities that are right for you. Whether you’re anxious, sleepless, hopeful, angry, or anything in between.
https://my.life

MY3 app

With MY3, you define your network and your plan to stay safe. With MY3 you can be prepared to help yourself and reach out to others when you are having thoughts of suicide.
https://my3app.org

3 minute mindfulness app

3 Minute Mindfulness was designed to make Mindfulness as quick, easy and accessible as possible. The app contains meditations, breathing exercises and courses to help you relax, reduce anxiety, improve sleep and much more.
https://www.threeminutemindfulness.com

Sleep hygiene is an essential part of mental health. Why? Read the graphic below to learn about how sleep contributes to your mental health. After that, go get some rest! You've earned it! 😴

This week, let's talk about GROWTH MINDSET! Think about the positives in any situation. You can do it! Please take a look at this graphic about how to embrace a growth mindset.

Let's hear it for all the teachers! Teachers everywhere have done an incredible job adjusting during a global pandemic. It has been a challenging year, but those challenges have led to a lot of perseverance and innovation. Teachers deserve a round of applause and so much more! Take a moment to feel good about the work you do in the service of students. 

Cheers to teachers!

Many people experience anxiety. You are not alone if you feel anxious. Please take a look at 10 things to tell yourself if you start to experience anxiety. 

Welcome to 2021! Happy New Year! The start of a new year is a great time to evaluate your self-care routines. What are some of the different types of self-care? Look below to see some of those ideas.  

The pandemic has impacted everyone's mental health. But there are ways to address any issues that arise during the time of social distancing. Please view these useful tips.  

Do you need some mental health tips? Mental Health America has a great list of 31 tips to boost your mental health. It includes some tips that you might already be doing, others you may have tried but forgotten, or completely new ideas to use to improve your mental health. Our favorite in the list: Start your day with a cup of co­ffee.

Check out the full list here. 

This week we present you with some great tips from Kaiser Permanente. Getting some fresh air outside, locking in time for exercise, getting enough sleep, and staying connected are four simple tips that can go a long way toward improving your mental health. 

Hard days happen to all of us. Those days can be a challenge for anyone to get through. Here are few important reminders for how to get through those challenging days.

How are you feeling? What are you doing? Mental health requires each person to take stock of how they are feeling and what might be contributing to those feelings. Have you eaten regular meals? Have you moved your body? Read this quick 5 Minute Mental Health Checklist to quickly assess how are you feeling. Then, take action!  

Unplug and regroup without feeling guilty. It's a great piece of advice that is so often difficult to follow in our society. Please take a moment for yourself!