“Workout of the Day”

Weighted pull-ups 1-1-1-1-1-1-1 reps

Josh Everett 154lbs at 185lb BW, Laurie Galassi 77lbs at 127lbs, Kim Malz 70lbs at 133lb BW, Miranda Oldroyd 45lbs at 149lb BW.
Post loads and body weight to comments.

“Recipe of the Day

Salmon Cakes

3 cans of wild caught Alaskan Salmon

3 omega 3 enriched eggs

4 diced green onions

1 tbsp dried dill

1/2 tsp ground ginger

a few shakes of red pepper flakes

about 1 tsp fresh ground pepper

a pinch of sea salt

about 1/4 cup grape seed oil

3 tbsps of fresh squeezed lemon juice

Shredded green and purple cabbage

Drain the water from the canned salmon and dump into a large mixing bowl.  Add the eggs, green onions, dill, ginger, red pepper flakes, black pepper, and salt and mix well.  In a large skillet heat the grape seed oil over medium to medium high heat – make sure there is more than enough to cover the bottom of the pan.  You’ll know the oil is hot enough when it crackles after flicking some water into the pan – but do not get the oil so hot that is smokes.  Form the salmon mixture one at a time into patties or “cakes” and place gently into the oil.  Fry for 3 minutes on each side.  IMPORTANT – do not mess with the patties once they are in the pan.  Let them go for the full 3 minutes before you touch them or flip them or they will stick or fall apart.  Serve the patties over a bed of the shredded green and purple cabbage with a lemon wedge and the ginger mayo.

Ginger Mayo

2 omega 3 enriched eggs

2 tbsps apple cider vinegar

1 tsp yellow mustard

1 tsp sea salt

1/4 tsp white pepper

1/4 tsp cayenne pepper

1 tsp ground ginger

2 cups grape seed oil

In a blender or food processor place all ingrediants except for the oil.  Cover and blend on low while you count to 5.  Continue to blend while you slowly add the grape seed oil.  Once all the oil is in continue to blend while you again count to 5.  Shut the blender or processor down at this point, and ta-da: home made ginger mayo for your best salmon cakes ever!! 

Enjoy!

Taken from: www.everydaypaleo.com

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