Slow cooked beef in red wine

Ingredients:

• olive oil
• 2lb chuck steak, cubed
• salt and pepper
• 4 rashers of smoked bacon
• 1 yellow onion, peeled and chopped
• 2 sticks of celery, chopped
• 2 medium carrots, peeled and chopped
• 1 bottle of red wine
• 200ml beef stock
• 3 cloves of garlic, crushed and peeled
• 5 sprigs of thyme
• 3 fresh bay leaves
• 2 tsp caster sugar

Method:

1. Heat the oil in a large, heavy-based casserole dish over a medium heat, season the meat and place in the pan.
2. Brown well.
3. Remove the beef from the pan and add the bacon, onion, celery and carrots, and cook over a low heat, stirring from time to time until the vegetables are soft – about 20 minutes.
4. Now turn the heat up slightly and add the wine, allowing it to bubble for 1-2 minutes before adding the stock.
5. Add the garlic, thyme, bay leaves and garlic, stir in the sugar and return the meat to the pan.
6. Place a lid on it and turn the heat to its lowest setting: cook, stirring now and then, for three hours; the meat should be meltingly tender.
7. Remove the beef from the pan, turn the heat to high and reduce the sauce by a third. Return the meat to the pan and turn down the heat, cooking for only a couple of minutes to warm through.

Workout of the day

• double DB clean & press x 5
• jump overs x 5
• lunge jumps x 5

Tomato Sausage Casserole

Ingredients:

• 4 Good quality pork sausages, sliced into bite size
• olive oil
• 1 onion, chopped
• 1 cloves of garlic, chopped
• 1 red pepper, chopped
• handful chestnut mushrooms, sliced
• 2 sundried tomatoes
• Small glass red wine
• jar of passata
• 1 Tsp sugar
• 1/2 tsp paprika
• handful chopped basil

Method:

• Gently fry the sausage in a large pan in the olive oil until cooked through and golden brown.
• Remove sausage and keep to one side. Now, in the same pan fry the onions and garlic untill softened.
• After 5 mins or so add the peppers, mushrooms and sundried tomatoes, cook for a further few mins then return the sausages to the pan.
• turn the heat up high, add the red wine and cook for a few mins to reduce slightly.
• Add the passata, sugar, basil and paprika and simmer for half an hour.
• Season to taste and serve.

Workout of the day

Run 5km

Mediterranean vegetables from the grill with romesco sauce

Ingredients:

The vegetables

• 1 large fennel bulb
• 2 large onions
• 1 medium zucchini
• 1 large bell pepper
• salt and pepper
• 1/2 teaspoon paprika
• 1/4 teaspoon garlic powder
• olive oil

For the sauce

• 1 dried ancho chilli, deseeded and soaked in water until soft, then chopped coarsely
• 1 seeded jalapeno, chopped
• olive oil
• 2 large tomatoes, chopped
• 1 clove garlic
• 1/2 cup lightly toasted almonds
• 1/4 bunch parsley, chopped
• 2 slices toast
• 2 to 3 teaspoons red wine vinegar

Method:

To make the vegetables

• Cut fennel in half from leaf end. Lay fennel on cut side and cut into 1/2-inch thick slices through the root end but leaving the root intact.
• Push 4 skewers, evenly spaced, through each onion. Cut the onions into 3/4-inch thick slices between the skewers.
• Cut the zucchini 1/3-inch thick on a bias; cut the bell pepper into 1" thick strips from top to bottom.
• Season the vegetables with the salt, pepper, paprika, and garlic powder. Brush with oil.
• Grill the fennel and onions over Indirect Medium heat for 30 minutes, turning once halfway through grilling time. Grill the zucchini and peppers over Direct Medium heat for 8-10 minutes. Occasionally brush the vegetables with oil during grilling time.

To make the sauce

• Place all sauce ingredients in a food processor and pulse until coarsely chopped.
• Arrange vegetables on a platter and serve with the romesco sauce and pitta bread.

Workout of the day

Rest day

Living polar

Sinking

Paprika Potatoes

Ingredients:

• 2 to 2 1/2 pounds red-skinned potatoes, peeled, rinsed
• 2 teaspoons paprika
• salt and pepper
• teaspoon onion powder
• 1/2 teaspoon dried leaf thyme, crumble
• olive oil

Method:

• Cut potatoes into 1 to 2-inch pieces. Heat oven to 180c.
• Toss the potatoes with paprika, salt, pepper, onion powder, thyme, and oil.
• Let stand for 5 to 10 minutes.
• Put the potatoes in a lightly oiled open shallow baking pan and bake for 45 minutes, or until potatoes are tender.

Workout of the day

50-30-20 reps of:

• doubleunders
• pushups
• pullups

Workout of the day

50kg Sandbag:

• Clean and Press: 5 sets of 3 rest, 90 seconds
• Bear Hug Squats: 4 sets of 6, rest 75 seconds
• Power Snatch: 4 sets of 6, rest 75 seconds
• Bent-over Rows: 3 sets of 12, rest 60 seconds
• Shoulder Carry: 2 sets of 2 minutes

Tuna Salad

Ingredients:

• 150g new potatoes
• 2 anchovies
• 2 tbsp mayonnaise
• juice 1/2 lemon
• 1 large Cos lettuce
• bunch spring onions
• 185g can tuna
• Handful of olives

Method:

• Boil potatoes until tender. Drain and cool under cold water.
• Meanwhile, make the dressing by mashing anchovies with the mayonnaise. Add the white wine vinegar or lemon juice and season to taste with black pepper.
• Tear the leaves from the lettuce into a large bowl.
• Chop spring onions and tip them in.
• Slice the potatoes and add to the bowl.
• Drain the tuna and flake into the bowl.
• Drizzle the dressing over and serve.

Pappardelle agli Sgombri (Pappardelle With Mackerel )

Ingredients:

• 250g pappardelle
• 1 can chopped tomatoes
• 1 can mackerel fillets, drained and crumbled
• An onion, chopped
• A clove of garlic
• A bunch of basil, shredded
• 1/2 a stock cube

Method:

• Fry the onion until it is lightly browned in the olive oil, then crumble the fish into it. Simmer for about 5 minutes.
• Add the tomatoes, vinegar, stock, basil, and mix well. Cover and simmer for a half hour, adding more liquid if it looks to be drying out.
• Cook pasta according to packet instructions, check the seasoning of the sauce, and pour it over the pasta after you have drained it.

Workout of the day

Complete as many rounds in 20 minutes as you can of:

• 5 Pull-ups
• 10 Push-ups
• 15 Squats

Workout of the day

Rest day

Edit: Because of the poor show in the yoga the other day, I am going to repeat that routine today

Pear Cobbler

Ingredients:

• 2 sliced fresh pears
• 2 cups sugar, divided
• 100g butter
• 3/4 cup flour
• 2 teaspoons baking powder
• 1 teaspoon cinnamon
• 1/4 teaspoon salt
• 3/4 cup milk
• 1 egg

 
Method:

• Mix pears with 1 cup sugar and let stand.
• Put butter in 2-quart casserole and place in 180C oven until melted.
• Combine all dry ingredients, including the remaining 1 cup of sugar. Mix well.
• Whisk together the milk and egg; slowly combine with dry ingredients to make a batter.
• Pour over melted butter. Do not stir.
• Spoon pears over the batter. Do not stir.
• Bake at 180c for 30 to 40 minutes, or until nicely browned and pears are tender.
• Serve hot or cold with ice cream or whipped cream.

Pork & teriyaki stir fry

Ingredients:

• 1tbsp freshly grated ginger
• 2tbsp each sweet chilli sauce and soy sauce
• 4tbsp each teriyaki sauce and orange juice
• 450g pork
• 1tbsp sesame oil
• 2 medium carrots, cut into batons
• 150g sugarsnap peas
• 4 spring onions, sliced
• 200g pack tenderstem broccoli
• 375g pack medium egg noodles

Method:

• Put the ginger, sweet chilli sauce, soy sauce, teriyaki sauce, orange juice and pork strips into a large bowl and mix well. Set aside for 10min.
• Heat the sesame oil in a wok. Lift the pork out, reserving the marinade and stir-fry for 2-3min, then add the carrot, sugarsnap peas, spring onions and broccoli. Stir-fry for 4-5min until tender.
• Meanwhile, cook the noodles according to the packet instructions, then drain well. Add the marinade to the pork and vegetables and cook for a further 2-3min. Serve with the noodles

Workout of the day

Run 5Km

Workout of the day

20 Mins Easy Kettlebell from "Lift Kettlebells"

Denver Sandwich

Ingredients:

• 1 can Spam cut in small pieces
• 1/4 cup finely chopped onion
• olive oil
• 4 eggs, beaten
• 8 slices bread toasted

Method:

• In a small skillet, cook and stir Spam pieces and onion in oil until onion is tender.
• Pour beaten eggs into skillet.
• Cook over low heat just until set.
• Cut into four wedges and turn.
• Cook until light brown.
• Serve each wedge between two bread slices.

Mediterranean Vegtable Bake

Ingredients:

• olive oil 
• 1 Medium onion, chopped
• 1 pepper, chopped
• 2 courgette, sliced
• 1 Cup sliced mushrooms
• tin of chopped tomatoes
• can butter beans, rinsed and drained
• 2 Tablespoons chopped fresh basil 
• salt and pepper
• 1 large aubergine
• 2 Weetabix, crushed
• ¼ Cup grated cheese

Method:

• Heat oil in a saucepan and sauté onion, peppers and courgette. Add mushrooms and sauté for 1 minute. Stir through tomatoes, butter beans, basil & salt. 
• Pour mixture into a large casserole dish. Cut aubergine into 1cm slices. Brush aubergine with oil and grill until golden on both sides. Arrange aubergine over bean mixture. Sprinkle with combined crumble.
• Bake in a moderate oven for 30 minutes or until crumble is crisp.

Workout of the day

20 mins Yoga



Edit: Wow, its been 6 weeks or so since I actually did some Yoga (even if I have posted it on here!) and I have become the stiffist man in the world in that time! I couldn't do a full 20 mins; I have had to give up after about 16-17 mins. This needs a lot more work!

Workout of the day

Rest day

Chinese vegtable soup

Ingredients:

• 100g chinese cabbage
• 30g carrot
• 150g bean thread noodles, soaked till softened
• 500ml chicken stock
• 1 tbsp cooking oil

Method:

• Wash the cabbage and cut into strips
• Peel the carrot and slice thinly
• Heat the cooking oil in a wok, add the cabbage and carrot
• Fry the vegetables for 1 minute
• Add the stock and the noodles
• Bring back to a boil

Workout of the day

Dumbell day - 16kg each

• 1 Arm Overhead Squats 3 x 5 each
• 1 arm row 3 x 10 each
• floor press 3 x 8
• 2 hand swings 3 x 8
• Get Up 2 x 5 each

Broccoli and Ginger Beef Stir Fry

Ingredients:

• 4 tablespoons plain flour
• 300g beef stock
• 2 tablespoons caster sugar
• 2 tablespoons soy sauce
• 450g frying steak, cut into strips
• 1 teaspoon chopped fresh ginger root
• 1 clove garlic, minced
• 350g chopped fresh broccoli

Method:

• In a small bowl, combine flour, stock, sugar and soy sauce. Stir until sugar and flour are dissolved.
• In a large frying pan or wok over high heat, stir fry steak 2 to 4 minutes, or until browned.
• Stir in stock mixture, ginger, garlic and broccoli. Bring to the boil, then reduce heat. Simmer 5 to 10 minutes, or until sauce thickens.

Workout of the day

• Pushups x 10
• Pull-ups x 10
• dips x 10
• Squats x 30
• Lunges x 30

Repeat for 3 rounds

Smoked mackerel risotto

Ingredients:

• 1 tbsp butter
• 1 onion , finely chopped
• 250g risotto rice
• 100ml white wine
• 1ltr vegetable stock
• smoked mackerel
• 2 spring onions , sliced
• 100g bag fresh spinach

Method:

• Heat the butter in a large frying pan. Tip in the onion, then fry gently for 5 mins until softened. Stir in the rice and mix until coated in the butter, then pour in the wine and let it bubble until it's almost all disappeared.
• Pour in half the stock, give it a good stir, then leave to gently cook for 10 mins. Add half of the remaining stock, stir again and cook for 5 mins more. Keep adding stock and cooking until the rice is tender.
• Peel the skin off the mackerel, scrape away any dark brown flesh, then flake. Stir into the rice with the spring onions and spinach, then cook just until the spinach has wilted slightly. Serve straight away.

Workout of the day

Complete as many rounds in 20 minutes as you can of:


15 Back extensions
15 Knees to elbows
15 reps 40kg squat

Chicken and cashew stir fry

Ingredients:

• 1 tbsp groundnut oil
• 2 skinless chicken breasts, diced
• 1 large carrot, quartered and cut into matchsticks
• 2 celery sticks, finely sliced
• 1 red pepper, deseeded and sliced
• 1 red chilli, deseeded and sliced
• Thumb-size piece fresh ginger, grated
• 1 large garlic clove, crushed
• 2 pak choi, stems sliced and leaves torn
• Bunch of spring onions, trimmed and sliced
• 300g beansprouts
• 100g cashew nuts, toasted
• 200g dried egg noodles, cooked according to packet instructions, to serve
• 1 tbsp cornflour
• 3 tbsp soy sauce
• 3 tbsp dry sherry

Method:

• Mix all the ingredients for the sauce, season with black pepper and set aside.
• Put the wok over a high heat for 1 minute. Add the groundnut oil and chicken and cook for 4-5 minutes, stirring, until nearly cooked. Remove with a slotted spoon and set aside.
• Add the carrot, celery, pepper and chilli to the wok and stir-fry for 3-4 minutes. Add the ginger, garlic and pak choi stems and stir-fry for 2-3 minutes. Add the onions and beansprouts and stir-fry for 2 minutes.
• Return the chicken to the pan, along with the pak choi leaves. Stir-fry for 1 minute, add the sauce and stir-fry for 1-2 minutes, until the sauce has thickened. Stir in the cashews and serve with cooked noodles.

Workout of the day

Travelling today and tomorrow so:

•3 min jog on the spot

•10 x squat
•10 x press ups
•10 x lunge on each leg
•100 x pilates 100
•10 x plie squat
•10 x dolphin
•10 x lunge twist on each leg
•10 x criss-cross
•10 x frog legs on each leg
•3 x side bends on each side

Smoked mackerel, lemon & herb pâté

Ingredients:

• 250g smoked mackerel , skin and bones removed, flaked
• 200g cream cheese
• 1 lemon , zested and juiced
• 1tbsp creamed horseradish
• parsley and chives chopped
• toast to serve

 
Method:

• Put the mackerel, cheese, lemon juice and zest in a food processor and whizz until blended.
• Stir in the herbs and horseradish. Chill until ready to serve.

Living polar

Okay, getting hypomanic. Have weaned myself of meds in the last few weeks to be able to get things done and I am getting hypomanic. Have not slept in two days and have been running twice today (total 10 miles) and have done the workout of the day, have not been hungry am tearing the house apart and looking to pick arguments. The shame is that I kind of like the sensation. Need to nip this in the bud.

Workout of the day

10 rounds of:

• 60 KB swings
• 200m sprint

Chicken Korma

Ingredients:

• 2 onions, chopped
• 2 garlic cloves, chopped
• 2cm piece root ginger, chopped
• 50 flaked almonds
• 25g butter
• 500g chicken, cut into bite-size pieces
• 10 cardamom pods, split
• 6 whole cloves garlic
• 1 cinnamon stick
• 1 teaspoon coriander seeds
• 2 teaspoons ground cumin
• 250ml cream
• 350g basmati rice
• 1/2 teaspoon garam masala
• 2-3 tablespoons chopped fresh coriander
• Toasted flaked almonds, to garnish

Method:

• Put the onions, garlic, ginger and almonds into a food processor. Add 6 tablespoons cold water and blend to a paste.
• Melt the butter in a pan, add the chicken, cardamom pods, cloves and cinnamon stick. Cook for about 5 minutes, stirring occasionally, until the chicken is golden brown.
• Add the onion paste, coriander seeds and cumin seeds. Cook, stirring, for 2-3 minutes. Add the cream and 100ml (4fl oz) water, bring to the boil, cover and simmer gently for 30-40 minutes.
• Meanwhile, cook the rice according to packet directions.
• Stir the garam masala and fresh coriander into the chicken mixture and serve with the rice. Garnish with toasted flaked almonds if you wish.

Workout of the day

Rest day

Western Omelet

Ingredients:

• 2 tablespoons butter
• 6 large eggs
• 1/4 cup finely chopped green bell pepper
• 1/3 cup finely chopped onion
• 3/4 cup milk
• 3/4 cup chopped cooked ham
• salt and pepper
• ketchup

Method:

• Melt the butter. Beat eggs and whisk in remaining ingredients.
• Pour mixture into hot pan. Cook, stirring to cook evenly.
• Turn and cook other side.
• Serve

Review of Aldi

On a whim I decided to try shopping at Aldi this week.

I have never shopped there before and must say my first impressions were that the store was chaos (especially compared with my day job where we have teams of people who spend hours deciding on layout) and I quickly realised that Aldi is not a full service store.

But having bought a huge basket of goods, I was amazed at the price; it is very cheap and whilst I would continue to buy meat and certain products from the day job (which quite simply sells the very best) I will go again. I know it sounds cheesy, but for a cost-effective grocery alternative you should include Aldi on your rota.

Workout of the day

Bike ride 15 miles

Lemon and Garlic Sirloin Steak with Parsley Butter

Ingredients:

• 2 tablespoons lemon juice
• 1 tablespoon chopped parsley
• 2 tablespoons butter
• 2 sirloin steaks
• teaspoon salt
• ¼ cup Worcestershire sauce
• olive oil
• ¼ cup grated onion
• 1 clove garlic, crushed

Method:

• Combine ¼ cup of the Worcestershire sauce with the oil, lemon juice, salt, onion, and garlic until well mixed.
• Put the steak in a plastic bag or tight-fitting bowl. Pour the marinade over the steak and leave to marinate in the refrigerator for 2 hours.
• Remove the steak from the marinade and pan fry for 4 minutes per side, brushing it occasionally with the leftover marinade
• Melt the butter in a small pan and stir in the parsley and a teaspoon of Worcestershire sauce.
• Pour this over the grilled steak and serve.

Stress: Ten easy ways to ease the pressure

Dr Sarah Brewer gives an easy to use guide to cutting your stress levels down and reducing anxiety

30 best red wines for under £5

The Times wine critic picks her favourite bargain reds and finds that even at these prices the Old World has plenty to offer...

Pleased to see the day job ranking highly on here!

Workout of the day

Thruster 1-1-1-1-1-1-1 reps at 60kg

Lentil soup

Ingredients:

• 1 large onion
• butter
• olive oil
• 2 large garlic cloves
• ½ tsp dried thyme
• ½ tsp dried rosemary
• 1 tsp dried sage 
• 1 celery heart
• 1 lemon
• 5 salad potatoes
• 200g lentils
• 250g small chestnut mushrooms
• handful of ham scraps
• 1 ½ litres chicken stock 
• 50g parsley
• 10 cherry tomatoes

Method:

• Chop the onion.
• Melt the butter in some olive oil and stir in the onion. Cook for 5 minutes while you peel and slice the garlic.
• Trim and finely slice the celery. 
• Zest the lemon.
• Stir the garlic and herbs into the onion and stir-fry for a couple of minutes.
• Stir in the celery and lemon zest. Cook covered for 5 minutes.
• Stir in the lentils, cover and cook for a further 5 minutes.
• Peel and dice the potatoes.
• Wipe the mushrooms and quarter.
• Stir the potatoes and mushrooms into the lentils.
• Add the stock.
• Bring to the boil, then reduce the heat and simmer.
• Cover and cook for 30-40 minutes until the lentils are soft. Add salt to taste. Stir in the chopped parsley, lemon juice and quartered tomatoes.

Chocolate Cake

Ingredients:

• 175g softened butter
• 175g caster sugar
• 3 large eggs
• 150g self-raising flour, sifted
• 50g of cocoa, sifted
• 1tsp baking powder
• 1tsp vanilla extract
• pinch of salt
• 100g of dark chocolate
• 100g of chopped butter

Method:

• Heat the oven to 180C.
• Lightly grease an round cake tin and cut a piece of greaseproof paper to fit the base of the tin.
• Put all the ingredients in a large mixing bowl and beat with a wooden spoon until just combined.
• Pour the mixture into the tin, smooth the top and bake on the middle shelf of the oven for about 45-50 minutes. The cake is cooked when it looks well risen and golden; the top should spring back when lightly touched with a fingertip.
• Let the cake sit in the tin for 5 minutes, then gently run a knife around the edge and turn the cake out onto a wire rack to cool.
• For the icing, place the dark chocolate and chopped butter in a heatproof bowl and set over a saucepan of very hot water until melted. Cool for 15 minutes, then spread over the top of the cooled cake.

Workout of the day

How to clean a burnt saucepan.

This is a tip I learnt from working in kitchens. If a saucepan has burnt black, put an egg cup full of washing powder, half fill the pan with hot water and boil for 5 minutes. All the black will just lift off.

Hollandaise Sauce

Ingredients:

• 2 egg yolks
• 1 dessertspoon lemon juice
• 1 dessertspoon white wine vinegar
• 100g butter
• salt and pepper

Method:

• Blend the egg yolks with the salt and pepper for 1 min
• Heat lemon juice and vinegar to a simmer in a saucepan
• Switch on the blender again and slowly add the warm juice and vinegar in a slow stream.
• Warm and melt the butter, again switch on the blender and add to the mix in a slow stream.
• Rest the mix briefly, then give a final blast.
• Serve.

Workout of the day

• Squat 5x5
• Floor Press 5x5
• Inverted Rows 3xF
• Push-ups 3xF
• Reverse Crunch 3x12

Easy risotto with bacon and peas

Ingredients:

• 1 onion
• 6 rashers bacon , chopped
• 300g risotto rice
• 1l hot chicken stock
• 100g frozen peas

Method:

• Finely chop the onion. Heat some olive oil in a pan, add the onions and sweat for 10 mins. Add the bacon and fry for a further 5 minutes, until it starts to crisp.
• Add the rice and stock, and bring to the boil. Stir well, then reduce the heat and cook, covered, for 15-20 minutes until the rice is almost tender.
• Stir in the peas, add a little salt and pepper and cook for a further 3 minutes, until the peas are cooked. Serve sprinkled with freshly grated parmesan and freshly ground black pepper.

Workout of the day

Rest day

How to gain 20lb

Great article and advice from Chris at the Garage Gym Online

Home Gyms and Sandbags

Zach as ever has written a great article on training at home with limited equipment.

Workout of the day

Three rounds for time:

• Run 400 meters
• 16kg Kettlebell X 21 swings
• 5 Pull-ups

Beef & Ale Stew

Ingredients:

• 400g diced braising steak
• 1 Swede peeled and diced
• 1 onion, sliced thickly
• 2 sticks of celery
• 2 sweat potatoes
• 4 carrots, chopped into 2 cm chunks
• 4 parsnips, peeled and chopped into 2cn chunks
• 1 can butter beans
• 200ml of ale
• 500ml beef stock 
• olive oil
• salt and pepper

Methods:

• In a large pan  heat olive oil and brown the meat with the onions for 3-5 mins.
• Throw all veg except into the dish with the meat and pour over the stock and ale. Cover dish and simmer for 40 mins.
• Serve with mashed potatoes

Song of the week

Cover of one of my favourite James songs introduced to me by my brother-in-law from an album I had all but overlooked. The covers not bad although prefer the original but can't find a free play on the net!

Workout of the day

Okay, I am suppose to be gaining weight, but I am struggling to eat enough and am finding the comparative lack of activity dull, so:

Run 5K

Cream of Crab Soup

Ingredients:

• 1 crab
• 2 leeks finely chopped
• 2 small potatoes finely chopped
• 1 stick celery finely chopped
• 1 clove garlic, crushed
• 1 shot brandy
• 1 ltr chicken stock
• 500ml cream
• small sprig fresh thyme
• 2 tbsp Worcestershire sauce
• olive oil

Method:

• Sweat onions, garlic, celery, leek and fresh thyme in olive oil.
• Turn up the heat, add the brandy and burn off the alcohol.
• Add the Worcestershire sauce stock, cream and crab meat.
• Boil for 15 minutes. Season when ready to serve

Pasta with broccoli

This is a classic Sicilian dish

Ingredients:

• 500g macaroni
• 1000g broccoli
• 40g raisins
• 40g pine nuts
• 2 anchovy fillets 
• 1 pinch of saffron
• 1 large onion
• 1 tablespoon tomato concentrate
• olive oil
• salt and pepper

Method:

• Cut the broccoli into florets.
• Fill a large saucepan with water and bring to a boil.
• Cook broccoli for about 8 mins making sure it is still crunchy. Drain but do not discard the water.
• In a large saucepan, fry the finely chopped onion over medium heat. When the onions are pale brown, add the chopped anchovies and cook for another minute.
• Add the tomato concentrate and a glass of the broccoli's cooking water. Mix well and bring to a boil.
• Add the raisins and pine nuts and boil for a few more minutes. Add the saffron.
• Cook the pasta in the same water as the broccoli. Under cook by at least 2 minutes - crunchier than al dente. This is needed as the pasta will later be left to infuse in the sauce and will thus continue to cook.
• Mix the broccoli in the sauce then add the cooked pasta and leave covered for 10 minutes or as long as you can wait.
• Serve with grated pecorino.

How men in grey suits changed the world

Accountancy has a reputation for dullness but its history is the history of civilisation itself, from the evolution of government and taxation to trade and capitalism. It has also provided a paper trail through some of the darker periods of human history... Read more

Drug gang made so much money it rotted in safes...

Story from The Times I find rather funny

12 Week Challenge

Still having trouble with the eating and am missing the "activity" of my daily cross training program. I really don't know if I am going to make this.

Crab Pasta with Chilli

Bought a large amount of crab cheaply from the day job yesterday; here's receipe 1

Ingredients:

• olive oil
• 1 medium-hot red chilli, deseeded and finely chopped
• 1 garlic clove, crushed
• lemon zest, finely chopped
• 450g linguine
• 2 tbl lemon juice
• 225g freshly cooked white crab meat
• 2 tbsp chopped parsley

Method:

• Put the olive oil, chilli, garlic and lemon zest into a small pan and put over a gentle heat until it begins to sizzle. Remove from the heat and set aside.
• Cook pasta according to packet instructions.
• Add the chilli and lemon mixture into the pan the pasta was in, then add the lemon juice and season. Heat until sizzling, then add the linguine and crab meat to the pan and toss gently over a medium heat to warm the crab through.
• Add the parsley, season, and serve immediately.

Almond Parmesan Chicken

Ingredients:

• 2 chicken breasts
• 1 egg, beaten
• 1/2 cup sliced almonds
• 1/2 cup grated Parmesan cheese
• olive oil
• 1/4 chopped red onion
• 2 cloves of garlic, crushed
• 1 cup white wine
• 1/4 cup balsamic vinegar
• 2 teaspoons minced fresh tarragon

Method:

• Preheat oven to 180C.
• Butterfly chicken breasts
• Beat egg in shallow bowl. Place almonds in another shallow bowl.
• Dip each piece of chicken first in beaten egg, then in almonds. Place in baking dish sprinkle with Parmesan and bake for 20-30 minutes, until almonds are golden brown and chicken is cooked throughout.
• Meanwhile, heat oil in a medium saucepan. Add onion and garlic and cook on medium heat until onion starts to caramelize, about 5 minutes. Stir in wine, balsamic vinegar and tarragon. Bring to a boil, then simmer until mixture is reduced by half (about 10 min.)
• Divide sauce among individual plates. Place piece of chicken on each and serve (with mashed potato)

The day job has advantages...

I like my day job.

I also like the random people who wonder into my store.

Last night I had the opportunity to meet again one of the most inspirational characters of my life and to thank him for that inspiration.

This Gent introduced me to weight training (although let me learn my first lesson by experience; I set out to perform 30 mins of bicep curls and then couldn't move my arms for a week!), Hemingway, what it means to be a man and life.

I have thought of him many times over the years and was so pleased to be able to express my thanks to him.

Dont' ever bank with Co-Operative Bank

They are really really rubbish.

They were rubbish when I had plenty of money and they are especially rubbish when I haven't.

The computer always says NO!

12 Week Challenge - problems ahead

Okay, I have to admit I am going to struggle with this challenge. It's not the exercise that's going to be the problem, its the eating.

The first week of 5 meals a day was great, but I am struggling this week.

The thought of buying, preparing and eating all that food it a little bit sickening and I actually miss getting a little bit hungry before I eat.

I cheated yesterday and ate less than I should and am on track for eating less today.

Proper Burgers

Ingredients:

• olive oil
• 2 medium red onions, peeled and finely chopped 
• 4 slices of bread, crusts removed
• 500g good-quality lean minced beef
• 1tsp sea salt
• 1 heaped tsp freshly ground black pepper
• 1 large egg beaten
• A handful of Parmesan cheese

Method:

• Fry the onions
• Blitz the bread in a food processor.
• Oil a clean baking tray and put aside.
• Put the cooled onions into a large bowl with the rest of the burger ingredients and scrunch the mixture together really well.
• Divide into 6 equal balls, then wet your hands and roll the balls into burger-shaped patties about 2cm thick.
• Place the burgers on the oiled baking tray and pat with a little olive oil. Cover them with clingfilm and put the tray into the fridge for at least an hour, or until the patties firm up.
• When you are ready, cook the burgers for 3-4 mins per side.

Cottage Pie

Ingredients:

• olive oil
• 6 potatoes
• 25g butter
• splash of milk
• large onion, finely chopped
• 1 carrot, finely diced
• 2 sticks of celery
• 1-2 cloves Garlic, crushed
• 500g lean minced beef
• 400g canned chopped tomatoes
• 1/2 red pepper and chopped (optional)
• 300ml beef stock
• 3 tbsp tomato ketchup
• 2 tsp Worcestershire sauce
• 1/2 tsp dried Thyme
• 1/2 tsp ground Cumin
• handful of cheddar cheese
• salt and pepper

Method:

• Peel the potatoes, chop finely and boil until soft.
• Drain and stand potatoes for 5 mins to steam.
• Mash with butter and splash of milk.
• While the potatoes are cooking, heat the oil in a pan over a medium heat and gently fry the onion and the carrot until softened and lightly coloured. Add the garlic and stir for a few seconds. 
• Increase the heat to high and add the mince. Fry breaking up lumps and turning the meat over, until it is lightly browned. 
• When the mince is cooked add the chopped tomatoes, pepper (if using) and all the remaining ingredients. Add 300ml of stock. Bring up to the boil and half cover. 
• Simmer the mixture gently, stirring from time to time, for about half an hour. By this time the meat should be tender and most of the liquid evaporated to leave a moist mush.
• Taste and adjust the seasoning as necessary.
• Top with the mashed potato and cheese and put in the oven for 15 mins.