The Sandwich Quest

Sandwiches are my most favorite kind of food in the entire world.  Lunchmeat and subs is like heaven to me.  I would much rather order a turkey sub from Subway than go out to a fancy dinner somewhere.  That is just my thing.   After deciding to go vegan I found the hardest challenge to be doing without my yummy sandwiches.

I tried a bunch of recipes for "faux" meat sandwiches and I was not thrilled with the outcome of a majority of them.  They just didn't compare to the real deal in my eyes and I would just rather do without than force myself to eat something that I felt did not measure up.  That is until I came across this gem!

Here is a recipe that I adapted from a few different varieties of the same sort that I came across in my search for the perfect vegan sandwich.  It is easy to make, can be prepared ahead of time, and is super tasty and healthy.

Quick note:  I call it an "egg" salad but obviously, being vegan there are no eggs included and to be honest it doesn't really taste a thing like a true egg salad sandwich.  The consistent of the sandwich filling is what I think makes is look "eggy".

Vegan "Egg" Salad

• 1 cup cooked red lentils (I have also used green and results are the same)
• 1 cup chickpeas, canned (drained)
• 1 celery rib, chopped roughly
• 1 carrot, roughly chopped (I don't always add this in but I do if I have carrots on hand)
• 2-3 green onions, roughly chopped (I sometimes use regular red onion)
• 1 medium pickle, roughly chopped - this is a must!!!!
• 1 tsp dry dill
• ½ tbsp lemon juice
• 3-4 tbsp vegan mayo 
• 2-3 tbsp nutritional yeast 
• salt and pepper, to taste

Directions:

Add all the ingredients into a food processor and then blend into a mushy "egg" like mixture.  I had to stop a few times to scrape the sides of the bowl down before it was the consistency that I wanted.

So looking at it like this doesn't do it justice.  It is so good and tasty.  So good.  

Once you have your "egg" salad mixed up I suggest refrigerating it for at least an hour so it firms up some and the flavors have time to hang together.  

Then I grab some whole wheat bread, here I have a sprouted whole wheat.  Spread the egg salad on the bread (do I really need to explain this part?).  I added lettuce and onion on top this time but in the past I served it with bean sprouts instead of lettuce and it is just so good like that.  

And that is it!  The "egg" salad will keep in your fridge for a week or so.  It is great as a dip as well!

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Bootcamp Workout Fall Week 2

To do this, or any other Tabata workout simply download one of the many Tabata Timer Apps or go HERE and use an online timer to regulate your workouts. Set the timer to 8 rounds.  20 seconds of work, 10 seconds of rest and whatever prep time you need before you begin a new round. Message me if you have any questions about the workout or anything else.

Tabata

Set 1:

Front Lunges with curls

Open Up Jacks

Set 2:

Burpees

Side Plank

Set 3:

Leg up Chest Fly

Pushups

Set 4:

Wall Sit

Heisman

Set 5:

In and out Curl

Upright Row

Set 6:

Glute Bridge Lat Pulls

Spiderman Plank

Set 7:

Vsit tap overs

Hell Raisers

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Bootcamp Workout Fall Week 1

To do this, or any other Tabata workout simply download one of the many Tabata Timer Apps or go HERE and use an online timer to regulate your workouts. Set the timer to 8 rounds.  20 seconds of work, 10 seconds of rest and whatever prep time you need before you begin a new round. Message me if you have any questions about the workout or anything else.

See you next week!!!

Set 1:

Squat

High Knees

Set 2:

Curl

Plank

Set 3:

Heel Raise

High 5 Jump

Set 4:

Side Bends

Vsit Hold

Set 5:

Lunges

Triceps

Set 6:

Mt Climbers

Knee to Elbow Crunches (legs out)

Set 7:

Gorilla Crawl

Pushups

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Bootcamp 10/5

To do this, or any other Tabata workout simply download one of the many Tabata Timer Apps or go HERE and use an online timer to regulate your workouts.

Here is our workout from Bootcamp Week 3!  It has many super sets as well as bursts of cardio.  

Remember Monday is Columbus Day and there will be NO CLASS!!!

Set 1:

One arm pushup (other arm elbow planked)

Chest Fly, twist at top

Set 2:

Super Mario

80/20 Squats

Set 3:

Walking Plank

Vsit (DB Rainbow over)

Set 4:

Squat, Kick one leg (all one side)

Stationary Side lunge, stay low touch foot

q

Shoulder Press

Side Bends

Set 6:

Burpees

Tricep Extensions Bent over

Set 7:

Glute Bridge (at, lift a leg)

1,2,3s

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Bootcamp 9/28

Hey Bootcampers!  You all did great last night!    Week 2 can seem like some sort of a "wake-up" call for many.  You all did great!  Here is what we did in case you want to do it again at home!

To do this, or any other Tabata workout simply download one of the many Tabata Timer Apps or go HERE and use an online timer to regulate your workouts.

Class 2

Warm Up

Tabata

Set 1:

Gate Squats

Elbow Plank

Set 2:

Upright Row

Cross jacks

Set 3:

Penguins

Pushups

Set 4:

2 Moving Squats with DB

Front/Side Raises

Set 5:

Mountain Climbers

Skull Crusher

Set 6:

Side Lunges

Deadlift

Set 7:

4 and 4 run

Hammer Curl (balance)

Cool Down

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Bootcamp: Monday 9/21

Hey Bootcampers!  You all did great last night!    Week 1 is typically abbreviated because of the paperwork we need to cover.  Here is the plan of what we covered.

To do this, or any other Tabata workout simply download one of the many Tabata Timer Apps or go HERE and use an online timer to regulate your workouts.

Class 1:

Set 1:
- Squats
- Bicep Curls

Set 2:
- Forward Stepping Lunges
- Overhead Tricep Extension

Set 3:
- Regular High Plank
- Jumping Jacks (or Prisoner Jacks)

Set 4:
- Pushups
- Situps


See you all next week!

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Cardio Dance Monday 9/21

What a GREAT first class!  

Here are the songs we did yesterday and will do for next week (plus a couple more!).  

Some of the songs are remixes.  If you want to find them on the internets, just copy and paste them into a Google search.  Most songs come up in YouTube.

If you have problems finding a particular song let me know and I will point you in the right direction.

See you all next week!

1.  Yeah 3x - Chris Brown (warm up)

2.  Juicy Wiggle - Art Burns

3.  Payphone - Maroon 5 feat. Wiz Khalifa

4.  You Should Be Dancing - Liquid Paw

5.  Shake Señora - Pitbull feat. T-Pain, Sean Paul, and Ludacris

6. Africa - Fresh Face Dolls (cool down)

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