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Sarah's exercise plan - Day 12

Resistance

Structure

30 reps of each exercise/ Plank 1 minute

Exercises

Lunges

Press Up

Side Leg Raise

Straight Arm Plank

Ski Squat

Repeat

5 times

Food & Recipes - Day 12

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

Spanakorizo with Feta Cheese

Makes: 2
(Approx 600 kcal per serving)

View the full recipe
The Ingredients

1 onion

1 small fennel bulb (you’ll need about 150g chopped)

2 garlic cloves

10g fresh mint

1 small lemon

½ teaspoon ground allspice

pinch of ground cinnamon

2 tablespoons rapeseed oil (30g)

5 tablespoons tomato puree (85g)

100g brown basmati rice

285g frozen spinach

600ml vegetable stock (from a cube – reduced sodium) (CHECK)

75g feta cheese

salt (optional) and freshly ground black pepper

Download PDF
The Method

Cut the onion in half, then peel and finely chop. Trim the fennel bulb and remove the fronds to use as a garnish. Finely chop the remainder. Peel and crush the garlic. Strip the leaves from the mint and finely chop. Cut the lemon into wedges.

 

Heat a casserole over a medium heat. Add the oil and sauté the onion and fennel for 4-5 minutes until softened. Season lightly with salt (optional) and freshly ground black pepper. Stir in the garlic, allspice, cinnamon and most of the mint, reserving a little to garnish. Sauté for another minute.

 

Stir the tomato puree into the onion mixture and then stir in the rice until evenly coated. Pour in the water and season with salt (optional) and pepper. Bring to the boil, then reduce the heat to low and simmer for 20 minutes.

 

Tip the spinach into the casserole and stir until evenly combined. Return the lid and simmer for another 10 minutes until most of the liquid has absorbed and the rice is tender. It is important to note that this dish traditionally is served quite wet almost soupy. 

 

Divide the spanakorizo between bowls and crumble over the feta cheese. Garnish with the remaining mint and fennel fronds and some freshly ground black pepper to serve.

Spanakorizo with Feta Cheese

Serves: 2
(Approx 600 kcal per serving)

View the full recipe
The Ingredients

1 onion

1 small fennel bulb (you’ll need about 150g chopped)

2 garlic cloves

10g fresh mint

1 small lemon

½ teaspoon ground allspice

pinch of ground cinnamon

2 tablespoons rapeseed oil (30g)

5 tablespoons tomato puree (85g)

100g brown basmati rice

285g frozen spinach

600ml vegetable stock (from a cube – reduced sodium) (CHECK)

75g feta cheese

salt (optional) and freshly ground black pepper

Download PDF
The Method

Cut the onion in half, then peel and finely chop. Trim the fennel bulb and remove the fronds to use as a garnish. Finely chop the remainder. Peel and crush the garlic. Strip the leaves from the mint and finely chop. Cut the lemon into wedges.

 

Heat a casserole over a medium heat. Add the oil and sauté the onion and fennel for 4-5 minutes until softened. Season lightly with salt (optional) and freshly ground black pepper. Stir in the garlic, allspice, cinnamon and most of the mint, reserving a little to garnish. Sauté for another minute.

 

Stir the tomato puree into the onion mixture and then stir in the rice until evenly coated. Pour in the water and season with salt (optional) and pepper. Bring to the boil, then reduce the heat to low and simmer for 20 minutes.

 

Tip the spinach into the casserole and stir until evenly combined. Return the lid and simmer for another 10 minutes until most of the liquid has absorbed and the rice is tender. It is important to note that this dish traditionally is served quite wet almost soupy. 

 

Divide the spanakorizo between bowls and crumble over the feta cheese. Garnish with the remaining mint and fennel fronds and some freshly ground black pepper to serve.

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