WORKOUT

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Upper Body

MEAL & SNACKS

Butterbean Stew

Ingredients

• 4 x 235g cans butter beans

• 100ml extra virgin olive oil

• 3 small red onions, finely sliced

• 2 large carrots, finely sliced

• 3 celery stalks with leaves, finely chopped

• 4 sundried tomatoes, sliced

• 1kg ripe tomatoes, skinned, deseeded and finely chopped • 4 garlic cloves, chopped

• 1 tsp paprika

• 1 tsp ground cinnamon

• 2 tbsp tomato purée

• small pack flat-leaf parsley, finely chopped

• small pack dill, finely chopped

• 100g feta (optional), crumbled

Preparation

1. Drain the canned beans, reserving 200ml of the liquid.

2. Heat the oil in a large flameproof lidded casserole dish, and cook the onions, carrots and celery until tender and the onions are soft and transparent, but not coloured. Stir in the remaining ingredients, reserving half of the chopped herbs and feta (if using).

3. Pour it into a slow cooker and cook for 4-6 hours on low until ready.

MINI CARROT PIES

Ingredients

2 tbsp. olive oil, plus more for ramekins

1 medium onion, chopped

1 lb. carrots, cut into 1/2-inch pieces

salt and freshly ground black pepper

2 cloves garlic, chopped

1 tbsp. fresh thyme leaves

1/4 c. all-purpose flour

2 c. whole milk

1/2 c. fresh flat-leaf parsley

1 sheet frozen puff pastry (from a 17.3-ounce package), thawed

1 large egg, beaten

Preparation

Preheat oven to 375°F. Oil four 8-ounce ramekins; place on a rimmed baking sheet.

Heat oil in a large pan over medium heat. Add onion and cook, stirring occasionally, until tender, 5 to 7 minutes. Add carrots and season with salt and pepper. Cook, stirring occasionally, until carrots are just tender, 8 to 10 minutes. Stir in garlic and thyme. Cook until fragrant, 30 seconds.

Sprinkle flour over vegetables and cook, stirring, 1 minute. Slowly stir in milk. Simmer until slightly thickened, 2 to 3 minutes. Fold in parsley. Transfer to prepared ramekins, dividing evenly.

Cut 4 4 1/2-inch rounds from puff pastry; place 1 round over each ramekin. Brush with egg. Bake until puffed and golden brown, 20 to 25 minutes.