By Dayne Hudson
THE LEE PRIEST "ARM"AGEDDON FIT'N'FLEXED WORKOUT:
3 x Rope Press Downs (TRICEPS)
***Supersetted with***
3 x Standing Cable Curls
3 x "V" Bar Press Downs
***Supersetted with***
3 x Standing Barbell Curl.
3 x Dumbbell Tricep Extension
***Supersetted with***
3 x Standing Dumbbell Curl
3 x Bodyweight Tricep Extension (Leaning on the Barbells)
***Supersetted with***
3 x Bodyweight narrow grip push-ups (Leaning on the Barbells)
FOR THE BRAVE - as you saw LEE PRIEST and LUKE SCHEMBRI do!
5 Minute Bicep Plate Curls (with a partner) - passing the plate back and fourth, pushing it to muscle failure!
SUPPLEMENTS - CREATINE
READ THE FIT'N'FLEXED CREATINE ARTICLE HERE: http://www.fitnflexed.org/article/creatine-ultimate-energy-enhancer
A LOOK AT THE MEDITERRANEAN DIET at the CUCINA ITALIANA COOKING SCHOOL, With LUCIANA SAMPOGNA.
A Mediterranean diet is a healthy diet one that can provide many health benefits to all of us.
The April 2013 New England Journal of Medicine recently reported a comprehensive study into this diet, and concluded that it "substantially reduces the chances of a major cardiovascular event, or stroke, amongst those at high risk."
This particular diet is obviously perfect for anyone that may be risk of a heart attack or stroke.
A Mediterranean diet consists of a high intake of olive oil, fruit, nuts, vegetables and cereals, along with a moderate intake of fish and poultry, and a low intake of diary products, red meat, processed meats and deserts, with wine in moderation, consumed with meals.
FILETTO DI SAN PIETRO CON ERBE AROMATICHE E AGRUMI:
Ingredients
- 4 John Dory fillets, cleaned
- 2 cups orange juice
- 2 cups lemon juice
- 2 cups fish stock
- 1 cup wild berries (blackberries, raspberries…Whatever you find!!)
- 4 tbs olive oil
- 2 tsp finely chopped garlic
- salt and pepper
- A handful of wild herbs (suggestions: thyme, chives, mint, coriander, basil, sage, rosemary, cardamom, star anis, tarragon, wild fennel, oregano)
- An orange, sliced.
Instructions
- In a pan, sauté the garlic lightly in the olive oil.
- Add the fillets of John Dory, and sprinkle your handful of herbs over the fish.
- Add your fish stock, orange and lemon juices, salt and pepper. Cover the pan and let simmer for five minutes.
- Remove the fish and reduce the sauce, adding the wild berries and simmering and stirring for 1 minute.
- Pour the sauce over the fish and serve. Garnish with orange slices. Buon appetito!!
SCALOPPINE WITH HERBS
Ingredients
- Your choice of veal or chicken (4 breasts of skinless chicken cut as thin as veal scaloppine or 8 scaloppines of veal).
- Plain flour for dusting, seasoned with salt & pepper
- 80g unsalted butter
- 2 tbsp extra virgin olive oil
- 1 small garlic clove
- 1 red chilli pepper, seeded and chopped finely
- Chopped herbs of your choice: basil, sage, thyme, rosemary, mint, dill...
- Rind and juice of 1 lemon
- 1 cup of chicken stock
- 1 cup of white wine
- Salt and pepper, sugar to control acidity
Instructions
- Beat the veal or chicken with a malate
- Dust chicken or veal with seasoned flour eliminating any excess.
- Place half the butter in a pan with 1 tablespoon of extra virgin olive oil.
- Seal the chicken or veal. Never forget that veal cooking time is much shorter.
- Salt and pepper the meat once it has been sealed but do not forget your flour was already seasoned with salt and pepper!!!
- Place the chicken or veal on a plate.
- Remove excess fat if any, and in the same pan add the rest of the butter and 1 spoon of extra virgin olive oil.
- Add the garlic and chilli and let it cook until translucent. Add the wine and let it evaporate.
- Add the herbs, the lemon and rind, and the stock and let reduce for 3 minutes.
- Add the chicken. Let it cook for another 2 minutes.
- If using veal, the cooking time is very small.
ZUPPA DI PESCE:
Ingredients
- 500 gr Scorpianfish fillets, chopped into small, bite sized pieces.
- 500 gr flathead chopped into small pieces
- 300 gr Catfish fillets, chopped into small pieces
- 500 gr Mollusks (mussels, clams, cockles)
- 4 large prawns, peeled
- 1 cup white wine
- 6 cups fish broth
- 3 Tbs extra virgin olive oil
- 1 clove garlic, finely chopped
- 2 tbs tomato purée
- 1 bunch fresh thyme
- Flour, as needed
- Green Peppercorns
- Peperoncino (red pepper flakes)
- Salt and Pepper
- 1 tsp Ginger
Instructions
- In a large saucepan, add the garlic and green peppercorns
- Dust the fish pieces, prawns in flour and toss them in.
- Add the white wine, and cook, adding the fish broth, salt, black pepper, peperoncino and the tomato purée (the tomato gives the whole dish a lovely color)
- As the fish and prawns are cooked – remove it and set aside.
- Keep reducing the flavours to your liking.
- In another, smaller pan, sauté the mollusks quickly in olive oil, garlic and ginger, then add to the soup. Salt and pepper to taste.
- Drizzle a little olive oil and sprinkle some thyme on top, and serve!
Learn how to cook dishes just like this, with Luciana Sampogna - book today!
84 Johnston St, Annandale 2038, Sydney
Ph: (02) 8021 2699
Mob: 0416 268 494
Email: [email protected]
Website: www.cucinaitaliana.com.au
