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Sarah's exercise plan - Day 19

Resistance

Structure

60 seconds on / 45 seconds off

Exercises

Lunges

Press Up

Side Leg Raise

Straight Arm Plank

Ski Squat

Repeat

5 times

Food & Recipes - Day 19

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

Aaron Doyle’s Chickpea Patties

Makes: Serves 2
(Approx Each serving contains approximately 600 kcal kcal per serving)

View the full recipe
The Ingredients

1 small red onion

1 red pepper

1 lemon

5g fresh basil 

5g fresh coriander 

25g pine nuts

400g tin chickpeas

40g baby spinach leaves

1 teaspoon ground cumin

1 teaspoon paprika 

5 teaspoons wholegrain mustard (25g)

50g fresh breadcrumbs

1 egg

2 tablespoons rapeseed oil (30g)

100g rocket

salt (optional) and freshly ground black pepper

The Method

Cut the red onion in half, then peel and finely chop. Cut the red pepper in half and remove the seeds and core then finely dice. Finely grate the lemon rind and squeeze out the juice, then put in a small bowl. Strip the leaves from the basil and coriander and finely chop.

 

Heat a frying pan over a medium heat and toast the pine nuts for a few minutes, tossing them regularly to ensure they cook evenly. Tip into a bowl.

 

Drain the chickpeas and spinach, put in a mini food processor and blitz to a rough paste – you will need to push the sides down with a spatula to ensure it blends evenly. Add half of the pine nuts and lemon rind. Season lightly with salt (optional) and pepper, then blitz again briefly. Tip into a large bowl.

 

Add the diced vegetables and herbs with the spices, mustard, breadcrumbs, egg and half the lemon rind and juice (check mix to make sure this juice won’t make it too wet). Mix well to combine. Divide the mixture into 6 equal size pieces and shape into small patties.

 

Heat a large non-stick frying pan over a medium heat. Add half of the oil and swirl it around, then add the chickpea patties and sauté for 3-4 minutes. Flip over, then add another 2 teaspoons of the oil and sauté for another 3-4 minutes.

 

Meanwhile, put the rocket in a bowl with the rest of the pine nuts. Season lightly with salt (optional) and pepper. Add the lemon juice with the rest of the rind and remaining teaspoon of oil and toss gently until evenly coated. 

 

Arrange the rocket salad on plates with the chickpea patties to serve. 

Aaron Doyle’s Chickpea Patties

Serves: Serves 2
(Approx Each serving contains approximately 600 kcal kcal per serving)

View the full recipe
The Ingredients

1 small red onion

1 red pepper

1 lemon

5g fresh basil 

5g fresh coriander 

25g pine nuts

400g tin chickpeas

40g baby spinach leaves

1 teaspoon ground cumin

1 teaspoon paprika 

5 teaspoons wholegrain mustard (25g)

50g fresh breadcrumbs

1 egg

2 tablespoons rapeseed oil (30g)

100g rocket

salt (optional) and freshly ground black pepper

The Method

Cut the red onion in half, then peel and finely chop. Cut the red pepper in half and remove the seeds and core then finely dice. Finely grate the lemon rind and squeeze out the juice, then put in a small bowl. Strip the leaves from the basil and coriander and finely chop.

 

Heat a frying pan over a medium heat and toast the pine nuts for a few minutes, tossing them regularly to ensure they cook evenly. Tip into a bowl.

 

Drain the chickpeas and spinach, put in a mini food processor and blitz to a rough paste – you will need to push the sides down with a spatula to ensure it blends evenly. Add half of the pine nuts and lemon rind. Season lightly with salt (optional) and pepper, then blitz again briefly. Tip into a large bowl.

 

Add the diced vegetables and herbs with the spices, mustard, breadcrumbs, egg and half the lemon rind and juice (check mix to make sure this juice won’t make it too wet). Mix well to combine. Divide the mixture into 6 equal size pieces and shape into small patties.

 

Heat a large non-stick frying pan over a medium heat. Add half of the oil and swirl it around, then add the chickpea patties and sauté for 3-4 minutes. Flip over, then add another 2 teaspoons of the oil and sauté for another 3-4 minutes.

 

Meanwhile, put the rocket in a bowl with the rest of the pine nuts. Season lightly with salt (optional) and pepper. Add the lemon juice with the rest of the rind and remaining teaspoon of oil and toss gently until evenly coated. 

 

Arrange the rocket salad on plates with the chickpea patties to serve. 

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