Sunday, October 7, 2012

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Double, Double Toil & Trouble

Where did the weekend go?! I'm pretty sure it was Monday yesterday if I'm not mistaken. if only weekends and weekdays could switch places for just a bit. Is a year too much to ask?!

Since I've been neglectful of regular blog updates I decided to give you a double whammy today. A workout AND recipe. Too kind, I know but what's a girl to do.

Here's another lower body circuit for you. I did have an upper body workout, but that is when I messed up my back, so decided to not post it just in case y'all wanna sue me for a herniated disk. Sinfully Nutritious is not responsible for any injuries or unsatisfactory results from any posted recipes or workouts. There's my disclaimer. Proceed with caution ; )

Lower Body Circuit II :
(I used a set of 10 lb. dumbbells, but use what is comfortable for you.)

Complete entire circuit 3 times through.

30 seconds each of:
Duck Walk (4 steps forward, 4 steps back)
Box Squats ( Lunge on left, Sumo Squat, Lunge on Right, Sumo Squat, and Repeat)
Single Leg Squat - Right 
Single Leg Squat- Left
Single Leg Deadlift- Right
Single Leg Deadlift- Left

2 sets of:
30 sec. Squat Jump
30 sec. Running Stance (stationary lunge while pumping arms like you are running)

1 min. Russian Twists

For your convenience, here is the interval timer I used here.

After you're all sweaty (or maybe before so you can dig in after), why don't you whip up a vegetarian comfort classic, Neatloaf! It's a meat-free meat loaf made with lentils and tofu. I know, the words "tofu" and "lentils" aren't exactly salivating, but I have to say this was the best "meat" loaf I have made so far. The best part was it was moist and stayed together unlike past recipes that crumbled apart as soon as my fork touched it. It had great flavor, and can make it a great dinner if you are trying to cut down on red meat. It's also ketchup-less, which may be a mortal sin when it comes to meat loaf, but the topping is just as good, and good for you!

serves 4
adapted from My Vegan Cookbook

1 6oz can tomato paste
1 T apple cider vinegar
1 tsp onion powder
1/4 tsp salt
1 tsp stevia (or sweetener)

1 cup green pepper, chopped
1 cup onion, chopped
1/2 cup button mushrooms, chopped (about 4-5 mushrooms)
1/2 pkg firm tofu
1 cup oats
2 T cornmeal
3/4 cup cooked lentils
1 T topping mixture
1 T soy sauce
1 T cider vinegar
1 tsp  garlic powder
1 tsp onion powder
1/4 tsp salt
1/4 tsp cumin
1/4 tsp thyme
1 tsp stevia (or sweetener)
1 tsp mustard
1 tsp chili powder

Start by mixing together the topping mixture in small bowl and set aside.

Next, start cooking the pepper, onion, and mushrooms in a skillet over medium heat sprayed with cooking spray for about five minutes, until softened.

Preheat your oven to 375 degrees and cover a baking sheet with a large piece of foil sprayed with cooking spray.

While the veggies are cooking, combine the remaining ingredients in a bowl. Add the cooked veggies, and mash to combine everything. It will appear a bit crumbly, but trust me it will stick together.

Transfer the mixture to the baking sheet, and form into a loaf with your hands. Spread the remaining topping mixture over the top and sides of the loaf. This was a little difficult to spread, but it doesn't have to be perfect.

Bake for 20 minutes, cover with foil ( I just wrapped the foil around the loaf, which is why I started with a large piece), and bake an additional 10 minutes. Let it cool 10 minutes before slicing.

Serve alongside some homemade mashed potatoes for a meatless twist on a classic comfort dish. Who knows, maybe the neatloaf will replace your meatloaf! Hey, a vegetarian can dream can't she?!

Happy Sunday!

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