WOD-MOD Wednesday {wk 2}

Here is the second edition of WOD-MOD Wednesday! We are still taking ideas for different names. We need something about a workout and a meal.

WOD: 3 for 1 - what a deal!!

Warmup 
10-15 minute run followed by stretching!

EMOM= Every minute on the minute
EOM= Every OTHER minute 

#1
Tabata bike
8rounds of:
20seconds work 10seconds rest
EMOM for 10 minutes of:
5/5 Dumbbell (DB) or Kettlebell (KB) Snatches * see variation below
5 Burpees
1minute rest 

#2
Tabata bike
EOM for 10 minutes

15 DB or KB Swings (we used 30lbs) * (this is a great video on kettlebell swings)

10 Pushups
1minute rest 


#3
Tabata bike 
EMOM 10minutes:

5 sit ups, with weight (optional)

10 squats

10 situps (or 15 depending on how long it takes you)

....and you are D.O.N.E (after some stretching, of course!)

Notes:

•  The snatch is an advanced move, you can substitute dumbbell thrusters instead.
• With the three Tabata's, this is a looong workout. You can break the tabata's in half and just do 4rounds. Or maybe just do one set, rather than all 3. Work at your level - you get what you put in!
• If you don't have access to a stationary bike you can substitute sprints, jumping jacks or even running in place for the tabata's.

MOD:

Grass-fed Beef Basil Burgers 

I had made this dish a few times and was dying to make it again with Meredith- and she was super excited to try it.  When she and I made this I was still okay to eat tomatoes, so we topped it with BBQ sauce.  Because it is so tasty, I made it again recently with a good friend and made a pesto instead. Both ways, pretty darn delicious!

"Homemade grass-fed beef basil/fire-roasted tomato burgers w/ balsamic sauteed mushrooms and homemade bbq sauce. Served with roasted delicata squash spinach salad w/ pomegranate seeds, toasted walnuts and apricot balsamic vinegar. Gluten and dairy free and BOMB!! :)" 
-Meredith's photo update from her Facebook page.

 Basil Burger with pesto sauce and portobello buns. Served with a chard salad. yum!

Grass-fed Beef Basil Burger

w/ portobello mushroom buns or cabbage wraps 

*BBQ sauce and Pesto sauce recipes, too!

Servings: 4-6 depending on Pattie size

For the Buns

2 portobello mushrooms with stems removed, per patty you will be serving.

olive oil

or- green cabbage leaves for “buns”

or- traditional buns

For the Burger 

olive oil or coconut oil

1lb ground grass-fed beef or ground turkey or chicken

½ onion, diced

large handful of basil leaves, chopped

1-2 tsp chopped garlic, more if you prefer

1 tsp ground pepper

¼  tsp salt

¼ cup ground walnuts

¼ cup fire roasted tomatoes, without juice. (optional)

Condiment options

BBQ Sauce (see recipe at bottom of post)

Walnut Pesto Sauce from everydaypaleo.com

tomatoes

sauted mushrooms

Spinach, lettuce or cabbage

Method

1. If you are using mushrooms for buns, preheat oven to 450 degrees.  Skip to step 3 if you are not using mushrooms.

2. Place mushrooms on a lightly oiled cookie sheet or lined with parchment paper.  Drizzle with olive oil and sprinkle with olive oil. Place in oven for 12-15 minutes.

3. In a medium bowl mix remaining ingredients.  Form patties. 

4. Over medium/high,  heat 1-2 tablespoons olive oil or coconut oil in a medium skillet.  Cook 5-6 minutes each side until cooked to desired doneness. If you are using chicken or turkey, cook until no longer pink.

5. With your buns of choice - mushrooms, cabbage or grain buns- assemble your burger. Top with BBQ sauce or pesto (see links), spinach and other toppings of choice.

6. Enjoy!

I typically also eat this with a salad.. 

Tips/Tricks:

Variations:

• make yam or sweet potatoe fries!
• If gluten is in your life, you can use bread crumbs instead of nuts. 

Ingredient notes:

• These Fireroasted tomatoes are amazing!
• If you are going the lettuce route for buns, I think green cabbage works best because it is so crisp. 

BBQ Sauce

this recipe was adapted from Son of Grok, which I just learned is no longer a website. Sad day!

1 small onion, diced

2 tsp garlic

3 TBS apple cider vinegar

1 – 1 ½ C broth: beef, vegetable or chicken (more or less depending on how thick you want it)

1-2 TBS Dijon mustard

2 TBS chili powder, more or less depending on how spicy you want it

S & P to taste

Method

1.Pre-heat oil in sauce pan over medium heat.   

2.Sauté onions for 3-4 minutes until tender and lightly browned. Add garlic and sauté for a few more minutes. Add the remaining ingredients.

3.Cover and simmer for 20-30 minutes.