What is in your larder?

Sunday, July 8, 2012

Jog 400 meters
15-20 Ghd Sit-ups
15-20 Hip extensions
Rack mobility of choice
Hip mobility of choice

1a) 5×3 Push press, rest 60 seconds
1b) 5×3 Pause Front squat, rest 60 seconds 

Notes: Hold absolute bottom of each FS for 3 seconds, then bounce off the calves and stand. 

In this sequence you would perform the first set of 3 Push Press, rest 60 seconds, perform a set of  3 Pause Front squats, rest 60 seconds, then repeat for 4 more sets.  

For total time:
Row 1K
Rest 3 minutes
Run 800 meters

Cool down:
50 Sit ups
10 Wall extensions
Samson stretch
Cobra stretch

As you delve more and more into your culinary journey of trial and error in the kitchen you will slowly start to build your pantry of basics; staple items you should always have in your cupboard/fridge to ensure that you can bring home freshly butchered meat or just-harvested vegetables and be able to whip up a tasty meal. It has taken me years of experimenting with different cuisines, refining my palate and just plain figuring out what I crave on a regular basis to “build” Assassin’s standard pantry.  I will share what I ALWAYS have in my kitchen and why. In the comments below, share with us what items you HAVE TO HAVE  all times in your kitchen and how you use them in your cooking. 

Olive Oil- Pretty self-explanatory

Sea Salt- lower sodium content than table salt

Cinnamon- this not just for sweet applications

Curry Power- sprinkle on your roasted veggies next time, or in your Chicken Salad (recipe below) 

Lemon/Limes- Acid is used as a palate cleanser and can compliment spicy, piquant flavors

Coconut Oil- great fat for sauteing 

Sesame Oil- Used as finishing oil 

Red Pepper flakes- I use this everything: eggs, veggies, even baked fish

Rice Vinegar- more delicate in acidity than apple cider vinegar, I like rice vinegar as the base for most of my vinaigrettes 

Raw Honey- Raw means it has not been processed in any manner. 

Eggs- For those easy, fast meals

Bacon/Bacon Fat- DuH!

Fish Sauce- automatically adds UMAMI to any dish

Tomato paste- so versatile for the base of soups and stews. 



Curry Chicken Salad 

I usually make curry chicken salad with last night’s Roasted Chicken dinner— a great way to use your leftovers!


2 cups of cubed or shredded cooked chicken (I like shredded :))

1 stalk of celery, 1/2″ dice

1 granny smith apple, 1/2″ dice

Juice of half a lemon

2 ea green onion, sliced thin

1/2-3/4 c. Olive Oil Mayonnaise (recipe below), 

3Tbs Curry Powder

1/4c walnut pieces or almond slivers 

S/P to taste


Mix everything together; use as much mayo as you’d like, depending on how creamy you like your chicken salad. Serve chilled over a bed of arugula! 


Olive Oil Mayonnaise

Mayonnaise with olive oil
(Adapted from Basic Mayonnaise from 
Donna Hay’s Modern Classics Book I)

  • 1 egg
  • 1 tablespoon lemon juice
  • 2 teaspoons Dijon mustard
  • Sea salt and freshly cracked black pepper
  • 1 cup extra virgin olive oil

– In a blender or food processor, process the egg, lemon juice, mustard, salt and pepper until well combined.
– While the motor is running, pour the oil in a slow, thin, steady stream and process until the mixture is thick and creamy.  


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