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Hazel's exercise plan - Day 44

Resistance

Structure:

1 minute on / 15 seconds off for each exercise

Exercises:

Sit Stand
Straight Arm Plank
Tricep Dip
Glute Bridge
Press Up

Sets:

Repeat above x5 times

Food & Recipes - Day 44

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Main Meal of the Day
Vegetarian Option
Breakfast
Lunch
Snacks & Extras

Coconut & Prawn Curry with Kale

Makes: Serves 2 (each serving contains approximately 450 kcal)
(Approx 450 kcal per serving)

View the full recipe
The Ingredients

1 onion

2cm piece fresh root ginger

1 mild red chilli (optional)

150g cherry tomatoes

200g curly kale

1 lime

100g wholegrain brown rice

1 tablespoon rapeseed oil (15g)

1 teaspoon ground turmeric

3 tablespoons mild curry paste (45g)

200g tin light coconut milk

100ml vegetable stock (made from a stock cube – reduced sodium)

150g raw peeled tiger or king prawns (thawed if frozen)

salt (optional) and freshly ground black pepper

 

The Method

Cut the onion in half, then peel and thinly slice. Peel the ginger and cut into thin matchsticks. Cut the red chilli into thin rings, is using. Cut the cherry tomatoes in half. Trim the kale of any tough stalks and cut into ribbons – you need 150g in total. Cut the lime in half.

Rinse the rice in a sieve and put in a pan with 300ml of water. Bring to the boil, then reduce the heat and cover with a lid. Simmer for 25 minutes and then leave to sit for another 10 minutes for perfectly cooked rice. 

Heat a wok or large frying pan over a high heat. Add the oil and swirl up the sides. Tip in the onion and season lightly with a pinch of salt, if using. Stir-fry for 8-10 minutes until the onion starts to caramelise, reducing the heat a little if you think it is browning too quickly.

Stir the turmeric and curry paste into the caramelised onion and cook for 2 minutes. Add the tomatoes, ginger and chilli, if using. Pour in the coconut milk and stock, stirring to combine. Season with freshly ground black pepper, then reduce the heat and simmer gently for 10 minutes until the cherry tomatoes begin to soften but still hold their shape.

Stir the kale and then pour in the stock, stirring to combine. Tip in the prawns and cook for another 2-3 minutes until cooked through and tender. The prawns will change colour to pink and have curled up once they are cooked through. Squeeze in lime juice to taste.

Fluff up the rice and divide between bowls. Ladle the coconut and prawn curry into separate bowls to serve.

Vicki’s Sunshine Buddha Bowl

Vicki Sherry has been a chef for 23 years. Working firstly in Dublin she is now based in Clonakilty West Cork working at Clonakilty Park Hotel for 14 years where she is senior Chef de Partie.

Serves: Serves 2 (each serving contains approximately 500 kcal)
(Approx kcal per serving)

View the full recipe
The Ingredients

2 red peppers

1 small sweet potato (you need 120g)

1 tablespoon rapeseed oil (15g)

4 eggs (at room temperature)

60g wholemeal cous cous

½ ripe avocado

25g rocket

1 teaspoon mixed seeds (5g)

salt (optional) and freshly ground black pepper

The Method

Preheat the oven to 180°C/350°F. Place the red peppers in a small baking tin and roast for 35-40 minutes until the skin is shrivelled and blistered. Remove the peppers from the oven and put in a large bowl, then cover with clingfilm and leave to cool. This will make it much easier to peel off the skins.

Once the peppers are cool, remove the skin, cores and seeds and slice the flesh. Peel the sweet potato and cut into cubes – you’ll need 120g. Place in a small baking tin and drizzle over the oil. Season lightly with salt (optional) and freshly ground black pepper and roast for about 15 minutes until cooked through and tender.

Place the eggs in a pan and cover with water. Bring to the boil, then reduce the heat to a simmer and cook for 6 minutes.

As soon as the eggs are cooked drain off the hot water and let the cold tap run over them for about 1 minute, then leave in a bowl of cold water for 2 minutes until they are cool enough to handle. Crack the shells all over and then peel the shells off. Cut in half.

Place the cous cous in a bowl and pour over 120ml of boiling water. Cover with a plate and set aside for 5 minutes.

Peel the avocado and remove the stone, then slice the flesh.

Fluff up the cous cous with a fork and divide into bowls. Add the roasted sweet potato, peppers, rocket and egg halves. Scatter over the mixed seeds to garnish.

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