FYF workouts are always great. This one was core intensive. Everyone got what they deserved. You get out what you put in. I put in a lot and more. My abs were sore for 4 days after this one.
Because I eat so much, Roza will make enough food for us so that we will have leftovers for 2 – 3 days. Roza surprises me with food from her home country, Uzbekistan. Although some of it might not fit the definition of “health” food, I think it’s special and will indulge. I have found that Hanum is great for fuel before and after intense workouts. I also like the fact that it is a whole meal in a light crust, and we only use organic ingredients. The lesson to be learned from this post, is don’t deprive yourself of food that are special to you. Indulge in those food, sometimes in moderation, and then use it as fuel for your workouts.
This will be the first nutrition/recipe posts I will make weekly. The first few nutrition posts will be public. Thereafter, I will make the more detailed post for Members Only. Through these posts, you will learn more about nutrition. The posts will be varied, but you will learn what to eat before and after workouts, how different foods will support your nutritional/workout goals, and how to eat with a purpose.
I love Hanum. This is a detailed recipe, so plan with time if you’re going to make it. Also, note that it has white flour and potatoes so when to eat it is crucial. If you’re going to take in these types of carbohydrates, I would recommend staying with whole grains. However, for this recipe whole grain flower would be too heavy. So don’t deprive yourself, but plan on burning these calories off. Usually, I will eat this before or after a hard workout. I also think that the source is more important than the type of carbohydrate. Go for organic. It’s interesting when people order a “healthy salad” at a fast food restaurant, they think they are eating a healthy meal. If it’s not organic, then you’re better off eating an organic hamburger and fries. Roza and I always buy our food that is locally sourced, and we only buy organic. Just like working out with a purpose, you need to eat with a purpose. Give this recipe a try and stay tuned for another recipe and how to use it next Saturday.
Hanum Recipe – enough for 2 rolls which is enough for 6 hungry people
Ingredients:
1 – tablespoons avocado oil
1 dash of pepper
1 teaspoon of salt
1 onion finely chopped
5 medium sized white potatoes
1 pound beef
1 cup water
1 cups organic white flour
¼ bunch of cilantro chopped finely (or 3 medium scallions chopped)
Tomato Sauce to drizzle over the Hanum roll:
1 large carrot chopped shredded
1 medium onion – chopped, not too finely
2 large tomatoes chopped finely
1 small can of tomato sauce for consistency
2 cloves of garlic finely chopped
Salt & pepper for taste
Dough for Hanum: Mix flour, water, and olive oil together to make a dough. After it is mixed, put it aside. The dough should sit for at least 1 hour; however, the longer it sits the better, but don’t let it sit longer than 2 hours. If you’re letting it sit, cover it so that the water does not evaporate.
Tomato sauce: In a frying pan, heat the olive oil. Olive oil heats up at a lower temperature, so make sure you do not burn it. If it smokes, you have either burned it or are close to it. Once the oil is heated, fry the onion until it is tender, but make sure that it doesn’t burn. Once the onion starts to turn a light, light tan, it’s done. After the onion is tender, then add in the shredded carrots and finely chopped garlic. Stir until the garlic and carrots are soft, which should take 5 – 7 minutes. Add in the finely diced tomatoes and cook until they are soft. Then add in enough tomato paste so that the consistency is that of a heavy pasta sauce. Salt and pepper to taste. Let the ingredients simmer for 30 – 45 minutes over a low flame. Do not burn the sauce, and add a bit of water if you need to.
Preparation of the filling for the roll: Cut the potatoes into small squares, bite-sized. Cube the meat into bite-sized chucks. Mix the meat and potatoes with the chopped onions and cilantro/scallions. Add pepper and salt. Then set aside.
Creating the Hanum Roll: Lightly flour a surface and place dough on top of it. Roll out the dough thinly. Don’t make it so think that you can’t lift it off of the surface. Spread the tomato sauce on the dough. Put the meat/potato/onion mixture on top of the tomato sauce. Fold the ends of the dough over, so that you now have a roll.
You will need a steamer to cook the Hanum roll. Spray the steamer with cooking spray so that the Hanum doesn’t stick. Boil the water in the steamer. Take the roll, put it into the steamer in a circle, with the rolled over edges on top. Place the steamer over the boiling water. Make sure the edges have been pressed together of the Hanum roll to avoid it opening during the steaming process. Steam for 40-45 minutes, until the ingredients in the roll have cooked.
Put sour cream or tomato sauce on top when serving. Enjoy it, and enjoy the workout to follow.
Bon appetite
