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Wed Dec 20, 2017


5 rounds for time 75 DU's [or 100 singles] 20 HSPU [or Push ups] Squat Cleans* rest 2 mins between rounds

*Squat Cleans go...

Round 1 - 10 @ 135/95 or 50%

Round 2 - 8 @ 165/110 or 60%

Round 3 - 6 @ 195/130 or 70%

Round 4 - 4 @ 225/155 or 80%

Round 5 - 2 @ 255/175 or 90%

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Butternut Salad

From Coach Courtney, RD www.vitalitynutrition.ca

In our Thriving During the Holiday Season post it was mentioned to contribute a healthy dish and to fill your plate with veggies first. I love to bring a salad to Christmas dinner in my family for both of those reasons! A few years ago I contributed this Butternut Salad - it was my favorite recipe contribution to date. I would even go as far to say it is my FAVORITE salad ever. If you are looking for a Holiday recipe I hope you give this recipe a go!

When preparing a dish for the holidays, I like to choose something that I can prep ahead of time. The majority of ingredients can be prepared a day or two in advance. Some notes on the ingredients:

  • Bacon: you can simplify the process by purchasing pre-cooked bacon (I pick up the stuff from Costco) or prepare your own bacon bits

  • Butternut squash: roast it ahead of time and this salad will come together quickly

  • Walnuts: toasting the walnuts brings out their nutty flavor. Walnuts have more omega 3s than most other nuts!

  • Pomegranate seeds: can often be purchased in a container at Costco or other grocery stores. If you can't find them, you will have to separate the arils (seeds) from the pomegranate - this can be messy (sorry - ha!)

  • Barley: cook the barley ahead of time to streamline assembly. I love the chewy texture the barley adds to the salad.

  • Feta: the best part of this salad - yum!