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Easy Firecracker Meatballs

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  Ingredients 1 pound ground beef ¼ cup almond meal ¼ cup milk 2 tablespoons garlic minced ¼ cup thinly sliced scallions the white bulb ends 1 teaspoon salt ½ teaspoon red pepper flakes 2 tablespoons avocado oil ¼ cup sour cream ¼ cup mayo 2 tablespoons buffalo hot sauce 2 tablespoons rice vinegar 2 tablespoons soy sauce 1 tablespoon honey Sprinkle of chopped scallions Instructions   Preheat the oven to 425°F (220°C) and line a large baking sheet with parchment paper. In a large mixing bowl, combine the ground beef, breadcrumbs, milk, minced garlic, sliced scallion whites, salt, and red pepper flakes. Mix until evenly incorporated, then shape the mixture into 1 ½-inch meatballs and arrange them on the prepared baking sheet. Lightly brush the tops of the meatballs with vegetable oil. Transfer the baking sheet to the oven and bake for 15 minutes. Meanwhile, in a medium bowl, whisk together the sour cream, mayonnaise, buffalo hot sauce, rice vinegar,...
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Split & Sweat #25 - Season 2 - Sweat - 4 Minute Rounds

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  EQUIPMENT - Rope - Optional 2 x Kettlebells 2 x 7.5kg Weights Rack - Optional TheWKOUT - 4 Minutes 4 Minutes Skipping 10 x Squats 2 x Pulls Ups 10 x Snatches 5 x Front Squats 2 x Pull Ups 10 x Swings 10 x Front Squats 10 x Lunges 2 x Pull Ups 10 x Lunges 5 x Squat & Press 10 x Push Up Row 2 x Pull Ups 10 x Box Jumps 2 x Pull Ups 10 x Push Ups 10 x Stop Squats 5 x Pull Ups 10 x Biceps 10 x Shoulder Press 5 x Bicep Curls 5 x Front Flys 5 x Shoulder Flys 1 Min / 10 Seconds Skipping / Cardio 10 x Suitcase Crunch Skipping / Cardio Side Bend - Left Side Bend - Right Twists Skipping / Cardio Abs Reverse Curls
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Greek Meatball Bowls

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  Ingredients For the Meatballs: 1 lb. ground chicken (may sub ground lamb, turkey, or beef) 3 tablespoons minced red onion 2 garlic cloves, finely minced 2 teaspoons lemon zest 1 tablespoon fresh dill (or ¾ teaspoon dried dill) ½ teaspoon dried oregano ½ teaspoon fine salt ¼ teaspoon black pepper For the Bowls: 1 cup thinly sliced Persian (mini) cucumbers 1 cup grape tomatoes, halved (~6 ounces) ¼ cup diced red onion ⅓ cup pitted kalamata olives , sliced  1 ½ tablespoons chopped fresh mint 2 teaspoons extra-virgin olive oil 2 teaspoons red wine vinegar ¼ teaspoon fine salt plus more to taste Pinch of black pepper 4 heaping handfuls chopped romaine lettuce 3 cups cooked rice (may sub cooked orzo or cauliflower rice) ⅓ cup crumbled feta cheese ½ cup Good Foods Tzatziki Dip * 1 medium lemon, cut into wedges Instructions In a medium bowl combine the ground chicken , red onion , garlic, lemon zest , dill, oregano , salt and pepper . Stir well to combine (or ...
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TheWKOUT #10 - Full Body Add It On & Pyramid Finisher

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TheWKOUT #10 - Full Body Add It On & Pyramid Finisher Workout Starts 5 Mins In - 1 Min / 12 Secs Rest Interval Skipping / Cardio With The Following Add It On - 1/2 Burpee Upright Row Chest Press Bicep Curl Back Row Shoulder Press Box Jumps Swings Side Box Step - Left Side Box Step - Right Ball Throw Box Jump Overs Skipping Repeat In Reverse 30/10  
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Miso Butter Chicken Thighs

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  Ingredients 6 chicken thighs bone-in, skin-on or boneless 3 teaspoons white miso paste 1 tablespoon light soy sauce 1 tablespoon sesame oil 1 teaspoon apple cider vinegar ½ lemon zest and juice ½ orange zest and juice ¼ teaspoon salt 3 tablespoons unsalted butter softened (set aside) 1 tablespoon honey set aside Instructions   In a large bowl, combine the miso paste, soy sauce, sesame oil, apple cider vinegar, lemon and orange zest and juice, and salt. Add the chicken thighs and toss to coat thoroughly. Cover and let marinate for 15–30 minutes at room temperature. Heat a large skillet over medium-high heat Add the marinated chicken skin-side down (if using skin-on) and sear for 4–5 minutes, until golden and crispy. Flip and sear the other side for another 4–5 minutes. Lower the heat to medium-low, cover the skillet, and cook for 8–10 minutes, or until the chicken is nearly cooked through and juices run clear. Uncover the skillet and add the butter, lettin...
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TheWKOUT - Split & Sweat #28 - Sweat - Time Cap Full Body

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  Welcome to your SWEAT WKOUT. Equipment Used - Weight - Medium Weight Bench The WKOUT : Round 1 - 10 Minutes 10 x Burpees 10 x Push Ups 10 x Air Squats 10 x Step Ups 10 x Sit Ups Round 2 - 10 Minutes 10 x Goblet Squats 10 x Reverse Lunges 10 x Dumbell Cleans 10 x Overhead Press Round 3 - 10 Minutes 10 x Devil Press Burpees 10 x 1/2 Clean & Press 10 x Deadlifts 10 x Squat & Press Bicep Finisher
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Frozen Salmon in Air Fryer

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  Ingredients 1 frozen salmon fillet 7.05 ounces / 200 grams ▢ 5 grams sprigs of fresh dill reserve some for garnish ▢ 1 piece fresh lemon divided ▢ 1 tablespoon unsalted butter softened ▢ 1 tablespoon olive oil add up to 1 tablespoon more if needed ▢ ¼ teaspoon granulated garlic ▢ ¼ teaspoon kosher salt to taste ▢ ¼ teaspoon ground black pepper to taste Instructions Lightly spray Air Fryer tray (or basket) with oil and place frozen salmon. Insert tray (or basket) into the middle of the air fryer. Start Air Fryer at 244°F (118°C). Set for 5 minutes. Frozen salmon will start to defrost in the Air Fryer while the Air Fryer oven is simultaneously preheating. On a plate, soak sprigs of fresh dill with olive oil. Reserve some fresh dill leaves for garnish before soaking in oil. Divide fresh lemon. Reserve 3 thinly sliced lemon for garnish. Slice the remaining lemon into 4 equal pieces. Remove the slightly defrosted salmon from the Air Fryer. Increase the temperatur...
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