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!
Maple Dijon Vinagrette: if you prefer a lower fat salad, you can leave the dressing on the side for guests to add their own.
Slightly adapted from Community Table
Butternut Salad
This recipes makes approximately 16 small servings. If you want to serve it as an entree it would make closer to 4 servings. The measurements do not have to be exact for this recipe. You can adjust based on the ingredients you most love and what you think looks best when assembling the dish.
Ingredients:
6 cups baby spinach
1/4 cup (2 ounces) bacon bits (I used Kirkland bacon bites but you could also cook up 5 strips of bacon)
1/2 cup pomegranate seeds
1 cup (4 ounces) feta, crumbled
1 cup (4 ounces) walnuts, toasted
1 butternut squash, roasted and diced
2 cups pearled barley, cooked
1 tablespoon olive oil
Directions:
Cook the barley according to package directions
Cut your butternut squash into bite sized pieces. Drizzle with 1 tablespoon of olive oil and sprinkle with salt and pepper. Roast in the oven at 400F for 20-30 minutes or until tender.
Place walnuts on a baking sheet. Toast at 400F for about 8 minutes. Watch them closely as they can go from toasted to burnt very quickly!
Prepare salad dressing (see recipe below)
Place the spinach in a large serving bowl. Add the bacon, pomegranate, feta, barley, toasted walnuts, and butternut squash. I like to serve it in a pretty arrangement and then toss it just before serving.
Toss the salad with the dressing or leave the dressing on the side so guests can add their own portion.
Yields:16 small servings
Nutrition Facts (without dressing)
Calories: 142
Carbohydrates: 15g
Fibre: 3g
Protein: 5g
Fat: 8g
Maple Dijon Vinagrette
Most salad dressing recipes call for a ratio of 3 to 1 of oil to vinegar. I usually play around with the ratios as I don't like an oily dressing. The addition of the mustard emulsifies the oil and vinegar while adding great flavor!
Ingredients:
1/2 cup olive oil
1/4 cup apple cider vinegar
2 tablespoons Dijon mustard
2 tablespoons lemon juice
2 garlic cloves, grated
salt and pepper
Directions:
Combine the ingredients in a mason jar. Shake to combine. By leaving the dressing on the side, you can lower the total fat in the recipe or adjust the amount you want to add to your salad. I do find the recipe tastes better if you add the dressing ahead of time!
Yields (per 1 tablespoons):16 Servings
Nutrition Facts
Calories: 69
Protein: 0g Fat: 7g Carbohydrates: 2g