Kettlebell Training 1
First of all I'm assuming if you've got a kettlebell you know how to exercise safely with it. If you just like the idea of training with this insanely fantastic piece of kit please, please go and get some instruction by a qualified instructor first! The Boss doesn't really like me swinging them on our fibreglass boat (fair point) so again for safety pop it in your dinghy, kayak or similar and go work out on the beach.
3 rounds of:
20 Two handed swing
20 Slingshot
20 High ...
Circuit Training 3
A total of 30 reps of each exercise, break down as required but aim to complete 3 circuits.
Wide arm push up
Mountain climbers
Crunch
Jumping jack
Diamond push up
Squat
Oblique crunch
Circuit Training 2
3 rounds of:
20 Mountain climbers
10 Push up with row
20 Squat, slowly nice and deep
12 Narrow arm "Tricep" push up
20 alternating jumping lunge
20 Spider-Man plank
20 Superman plank
15 Burpees
Static plank,
Circuit Training 1
3 rounds of:
10 Push up thrusts
10 Squat thrusts
12 Tricep dips
10 single leg push ups (5 left then 5 right)
20 alternating lunge
12 diamond or narrow arm push ups
20 calf raise
20 plank rotation, alternating
20 v-sit
20 bicycle nice and slow
Walnut Chicken Slices
Moist, full of flavour and economic. Make extra by all means, they don't dry out if you wrap in tinfoil and are perfect to tear in bits for a salad the following day.
Ingredients.
2 chicken breasts cut into slices, thickness a good cm or so.
100g walnuts, blitzed to very fine chunks but not powder.
1 tsp ground cumin.
1 tsp ground coriander.
1 tsp ground paprika (hot if you like it).
1 tsp ground cinnamon.
Pinch of ground cloves.
Freshly ground black pepper to taste.
Method. Preheat ...
Swordfish with Lemon and Caper Sauce
Tangy, buttery and ready in minutes!
Ingredients.
2 thick Swordfish steaks.
2 tbsp oil of your choice.
1 tbsp butter.
1 generous tbsp of capers plus 1 tbsp of the juice.
Zest and juice of 1/2 an unwaxed lemon.
Freshly ground black pepper.
Freshly chopped parsley.
Method. Heat and non stick frying pan and add oil.
Sear the steaks for about a minute either side. Take out and leave to rest. The flesh should be opaque all the way through, don't over cook the fish.
Scrape ...
Crumbly Lemon Shortbread
Delicious with a cup of tea mid afternoon, also really good as a night watch snack! Get more juice out of your lemon by rolling and gently pressing it on a work top.
Ingredients.
100g melted butter.
200g almond flour.
3 tbsp honey (more if you have a sweet tooth).
2 eggs, lightly beaten.
Zest and juice of 1 unwaxed lemon.
1 tsp bicarb of soda.
Method. Preheat oven to 180.
Mix all together in a large mixing bowl to a smooth, lump free dough.
Press into a greased 9 inch pan with your hands. ...
Mayo, endless possibilities!
1 fresh egg yolk.
Squeeze of fresh lemon juice.
1 tsp apple vinegar.
Oil of your choice, don't use extra virgin olive oil as it's overpowering.
So if you've got an electric hand whisk good for you, most boat people get ready to beat furiously..
Put the egg yolk, lemon juice and vinegar in a bowl. Whisk until pale, very gradually add a thin trickle of oil. Wait for the mixture to emulsify then gradually add more oil always very slowly until you have the quantity and thickness desired. I find ...
Mixed Mushroom Sauce
Ingredients.
2 tbsp oil of your choice.
1 finely chopped red onion.
1 clove minced garlic.
Handful of mixed fresh mushrooms, chopped.
Splash of red wine.
150ml stock (beef, chicken or vegetable).
Pinch of salt and freshly ground black pepper.
Freshly chopped parsley.
Small knob of butter.
Method.
Heat oil gently in a frying pan. Sauté the onion for a few mins then add the garlic and do the same. Throw in the mushrooms and the knob of butter, sauté for 5 mins. Add a splash of red ...
Sardines on Toast
This is so very simple and makes a quick, tasty lunch if served with salad. Your local fish market will undoubtedly have sardines, here in Sicily they fillet them and are ridiculously cheap (in fact when I got these, along with other fish, they just gave me the sardines for free!)
Slice your walnut bread.
So I got 8 filleted sardines which was enough for the 2 of us.
Preheat your grill, toast the walnut bread, flip over and butter the other side.
Place sardines on top skin side down, sprinkle ...
