Serves: 6
Preparation Time: 30 mins
Cooking Time: 40 mins
Total Time: 1 hr 10 mins

Ingredients:

• 1 Red pepper, cut into quarters2 tbsp Coconut oil
• 400g Lean steak mince
• 1 Medium egg
• 1 Carrot, coarsely grated
• 50g Stale breadcrumbs
• 40g Cheddar, finely sliced

To Serve:

• 6 Floury rolls, halved
• 3 tbsp Mayonnaise
• 1/4 Cucumber, or 1-2 mini cucumbers, sliced

Instructions:

• Heat oven to 200C/180C fan/ gas 6
• Put pepper on a baking tray & rub with 1/2 tbsp oil. Roast in oven for 25-30 mins, turning once halfway through
• Remove & allow to cool slightly before finely chopping
• Tip mince, roasted pepper, egg, carrot & breadcrumbs into a large bowl & mix well
• Using hands, shape mixture into 6 equal burgers
• Heat remaining oil in a large, heavy-based, non-stick frying pan over a medium heat
• Fry burgers for 5-6 mins each side until cooked through
• Top with slices of cheddar. Spread rolls with mayo, add burgers & top with slices of cucumber.

Servings: 6  
Preparation Time: 10 mins
Cooking Time: 15 mins
Total Time: 25 mins

Ingredients:

• 1 ½ lb white fish fillet such as cod or halibut, (1 to 1 ½ in thickness)
• Kosher salt & ground black pepper
• Coconut oil
• Juice of ½ lemon more for later
• 8 ounces Cherry tomatoes, halved
• 3 ounces Pitted olives, halved (combination of kalamata olives & green olives) 
• 3 tbsp minced Red onion
• 4 to 5 Garlic cloves, minced
• 1 tbsp Fresh thyme leaves
• 2 tsp Dried Oregano 

Instructions:

• Heat the oven to 425 degrees F
• Pat the fish dry & season with salt & pepper on both sides
• Brush a 9 ½ x 13-inch baking dish with a little coconut oil & put the fish in it. Squeeze ½ lemon juice all over the top of the fish
• In a medium mixing bowl, combine tomatoes, olives, onions, garlic & spices
• Add a very small pinch of salt & ground pepper
• Add a generous drizzle (about 3 tbsp coconut oil) toss to combine
• Pour the tomato & olive mixture over the fish
• Bake in heated oven for 15-20 min (this will depend on the thickness of your fish)
• Remove from the heat & serve.

Servings: 6  
Preparation Time: 10 mins
Cooking Time: BBQ 40 mins or Oven 30/40 mins
Total Time: 1 hr 10 mins inc. resting time

Ingredients:

• 1.5kg boneless leg of Lamb, butterflied 

Marinade:

• 3 Tomatoes, diced
• 2 large or 4 small Shallots, finely chopped
• 1 tbsp small Capers, rinsed
• A small bunch of Parsley, chopped
• A small bunch of Mint, chopped
• A small bunch of Basil, chopped
• 1 Lemon, juiced
• 2 tbsp Olive oil

Instructions:

• Mix the marinade ingredients keeping aside a small handful of each of the herbs to finish
• Season the lamb well
• To BBQ, heat the coals & when the flames have died down, spread them to the sides of the grill & put a drip pan in the middle. This will allow the lamb to cook without flare-ups
• BBQ for 20 mins on each side. Or heat the oven to 220C/fan 200C/gas 7 & put the lamb in a baking dish skin-side up- Cook for 30-40 mins until a meat thermometer reads 60C in the thickest part (for pink meat)
• When the lamb is cooked put on a platter & spoon over the marinade
• Cover loosely with foil & rest for 20 mins. Slice & serve with the marinade, any juices & the remaining chopped herbs.

3 Legged Down Dog with Stacked Leg Pose

Three Legged Downward Facing Dog Pose Variation Stacked is a deep hip opening that is asymmetrical of Adho Mukha Svanasana and prepares the hips for a deeper practice. Tri Pada Adho Mukha Svanasana Variation Stacked is included in inversion yoga poses, and the practice of this inversion helps in gaining self-confidence, boosts energy, teaches proper alignment (hips, shoulders and feet), improves flexibility and strength in the arms and shoulders, and improves body-breath awareness. 

At a more advanced level, this variation can be a preparation for the mini flow like  Urdhva Dharurasana Kickover Vinyasa (Wheel Pose Kickover Flow), when the hips, back, arms, shoulders, and core are strong.

3 Legged Down Dog with Stacked Leg Pose — Tri Pada Adho Mukha Svanasana Variation Stacked Leg (Tri Pa-da Ah-doh MOO-kuh shvan-AHS-uh-nuh). Its name comes from six Sanskrit words:

• Tri — meaning Three
• Pada — meaning Foot or Leg
• Adho — meaning Downward
• Mukha — meaning Facing
• Savana — meaning Dog
• Asana — meaning Posture

Benefits of 3 Legged Down Dog with Stacked Leg Pose:

• Helps stretches active leg’s quadriceps, hip flexors, gluteus maximus, while strengthening standing leg’s hamstrings & calf muscles
• It's an asymmetrical pose
• By engaging core muscles, it keeps upper back, shoulders & rib cage active to help support hips in a gentle twist, along with keeping body balanced & stable with the active use of wrists, arms, shoulders, chest, & abdominal muscles
• Keeps entire body active, stretching & contracting muscles respectively, to open hips
• An intense hip opening pose as one externally rotates the hip of the bent leg
• Helps work on less flexible hip, & increases range of motion with support of the engaged muscles of legs, shoulders, core, & pelvis
• With active stretching of leg up & bending it behind, IT band is engaged which helps release any kind of stiffness in ankles, (runners)
• This practice can be also included in the cooling down or recovery part of an athletes or those in active sports, which involves lower body strength & flexibility
• Helps expand rib cage (especially on side of bent leg) which in turns allows lungs to expand further. Encourages better breathing abilities, due to more oxygen entering lungs & also because of expulsion of larger carbon dioxide amounts
• Beneficial for people suffering from mild depression
• Leg that remains on mat must remain as straight as possible and bent leg must have the heel pressing towards the buttocks for a quad stretch. The main alignment point to keep in mind is that the students must be encouraged to shift the weight of the bent leg on to the body i.e core, and not on the bottom leg. This will encourage the body to distribute weight evenly across shoulders & wrists
• Used to strengthen arms & included in arm balance sequences
• Included in vinyasa flow sequences which gives importance to krama breath flow
• An inversion, helps boost energy & fresh supply of blood to rest of lower body
• Benefits teens with sports, or simply help them feel energized. Help boost self-confidence
• Women benefit as biologically women have lesser upper body strength, & this helps build that
• Hip-opening element could help reduce menstruation pain & helps to release any emotional blockages, that when cleared keeps body active & energetic
• Can be excellent preparatory pose for Camatkarasana. For advanced students, the flow of Three Legged Downward Facing Dog Pose Variation Stacked to Chakrasana or Wheel Pose can be a fun & interesting transition
• Can be a preparatory pose for Super Soldier Pose as it requires similar movement of top leg.

Muscles used in 3 Legged Down Dog with Stacked Leg Pose:

• Lower & Upper Back
• Biceps & Triceps
• Core & Psoas
• Gluteus, Hips, Pelvic, Quadriceps, Hamstrings

Ingredients:

• 1 8-ounce Block extra firm tofu, drained & cut into thin strips
• ⅓ cup Arrowroot starch, the arrowroot starch is optional but will make for a crispier tofu
• 2 Red bell peppers, cut into thin strips
• 1 medium Cauliflower, cut into florets
• 2 tbsp Coconut oil
• 1 tbsp Smoked paprika
• 1 tsp Ground cumin
• ½ tsp Salt
• Black pepper
• 2 cups Shredded lettuce
• 8-10 Grain-free tortillas, we use Siete Almond Flour toritllas to keep these gluten-free & grain-free but you can use any low carb tortilla or wraps you prefer

Sauce::

• ¾ cup Compliant mayo or vegan mayo
• 1 Chipotle peppers in a adobo sauce
• Juice of ½ lime
• 1 tsp Pure maple syrup, sub with preferred liquid sweetener or leave out if preferred
• Salt & pepper to taste

Optional toppings

• Cherry or grape tomatoes, sliced
• 1 Avocado , sliced
• 2 Jalapeno slices

Instructions:

• Serves: 2
• Preparation Time: 20 mins
• Cooking Time: 15 mins
• Total Time: 35 mins

Ingredients:

• 1 Pack of Tempeh 2 tsp Sumac
• 1 Lemon juice
• Coconut oil for cooking
• 4 Plums
• ½ Pomegranate seeds (optional)
• 1 Shallot
• Dill
• 15g Mint
• 50g Blanched hazelnuts
• 100g-150g Bistro Leaf Salad (or any other leaf salad)
• Flaky sea salt
• Ground black pepper

For the dressing:

• Pomegranate molasses (alternatively, juice of a whole lemon)
• 60ml Extra virgin olive oil
• Sumac (1 tbsp)

Instructions:

• Preheat the oven to 180c / 350f
• Add blanched hazelnuts to a baking tray. Roast in the oven for approximately 7–9 mins. Remove hazelnuts & chop roughly. With a pestle & mortar, use it to lightly beat hazelnuts to a desired texture
• Slice the ripe plums into quarters
• Thinly slice shallots into rings, before adding them to a container of cold water. The cold water allows onion to maintain its crunchy structure, whilst reducing acidity & harshness of onion
• Cut Tempeh into small cubes. Heat a tbsp of coconut oil in a frying pan over a medium – high heat. Add tempeh cubes & saute for 5 mins, until golden & crispy
• Add tempeh cubes to a bowl containing sumac (2 tsp) & juice of one lemon & mix
• Prepare dressing by mixing all dressing ingredients together
• Assemble salad by combining all elements, apart from dressing. Season with flaky sea salt & ground pepper
• Add dressing & combine well. Serve immediately.