Day: April 18, 2012

Kerry’s Kitchen Recipe: Rainbow Chard, Kale, Beet and Carrot Ribbon Salad.

Our April guest chef was Kerry Jean-Francois who presented seasonal salads to our members and guest. The Kale and Beet salad was one of the favorites of the night.

Salad Ingredients:

  • 1 bunch Swiss Chard
  • 1 bunch Purple Kale
  • 1 bunch Green Kale
  • 1 c. Red Cabbage, chiffonade, rinse in cold water
  • 1 ea. Red Beet, medium dice
  • 1 ea. Golden Beet, medium dice
  • 2 ea. Carrot, peeled and cut in half width wise
  • 2 TB Sunflower seed (roasted – shelled)
  • 2 TB Pine nuts
  • 4 TB Feta cheese, crumbled

  1. Preheat oven: 400 F
  2. Rinse and wrap beets in foil, place on sheet pan – roast ~ 40 – 50 min til tender.
  3. Using potato peeler, peel carrot into ribbons.

Salad Dressing Ingredients:

  • 1 TB Garlic, fresh, chopped fine
  • ½ tsp Olive Oil
  • 1/4 c. Balsamic Vinegar
  • ¼ c. Olive Oil
  • 1 tsp Tarragon, fresh, chopped
  1. In small saute pan, toast garlic – remove reserve.
  2. In small jar with lid, combine Balsamic Vinegar and Olive Oil – shake until emulsified.
  3. Add Tarragon to vinegar-oil jar with garlic and shake until well blended.

Final Preparation Direction:
Combine all ingredients and toss with vinaigrette.

Push it up!

If there is a single exercise to do on a consistent basis, it would be a PUSH UP. Push ups are an awesome compound movement that is going to work your chest, shoulders, triceps, and core.

The great thing about push-ups is that they use your body weight as resistance, so you don’t have to use any equipment. When done correctly, a push up is one of the most effective exercises to strengthen your upper body.

Military Push Ups

  1. Place your toes and hands on the floor, making sure your back and arms are straight. Keep your hands slightly more than shoulder-width apart and tighten your abdominal muscles.
  2. Inhale as you lower yourself to the floor, stopping as your elbows reach a 90-degree bend. Keep your body from touching the floor.
  3. Exhale and push yourself away from the floor. Don’t lock your elbows, and don’t bend your back.
  4. Repeat several sets.

Modified Push Up

  1. Place your hands and knees on the floor. Keeping your gluts and abs tight, your back should be in one diagonal line with your head and neck, and your feet should be lifted from the floor.
  2. Inhale as you lower yourself to the floor, stopping as your elbows reach a 90-degree bend. Keep your body from touching the floor.
  3. Exhale and push yourself away from the floor. Don’t lock your elbows, and don’t bend your back.
  4. Repeat several sets.

To make your workout more challenging, place your hands on a chair or bench for an incline push up.

For help designing a new workout, or information on planning modifications to your existing workouts, please contact Fitness Director, Jacob Galloway.