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Beef and Broccoli
What You'll Need:

3 Tbsp cornstarch
1 egg
1 Tbsp Shaoxing wine, plus 1/4 cup
1/2 tsp baking soda
6 oz flank steak, sliced thin on the bias
2 oz dried mushrooms
Vegetable oil for frying, plus 4 Tbsp
1 Tbsp minced garlic
1/2 Tbsp minced ginger
2 Tbsp diced white onion
4 stalks (about 1 lb) Chinese broccoli or broccoli rabe, sliced, blanched, shocked in an ice bath, and patted dry
1/2 cup oyster sauce
1/4 cup soy sauce
1/2 Tbsp MSG*
1/4 cup fried shallots, slightly crushed

How to Make It:

1. In a medium bowl, mix 2 Tbsp cornstarch, the egg,1 Tbsp Shaoxing wine, and the baking soda. Pour into a large zip-top bag, add the steak, turn to coat, and refrigerate overnight. In a large bowl, add the mushrooms, fill halfway with water, cover, and refrigerate overnight.

2. Fill a deep medium-sized pot 2/3 of the way with oil and heat over medium high till it reaches 350°F. Heat 3 Tbsp oil in a wok or large pan over medium high. Add the garlic, ginger, and onion. Cook until the onion softens, about 2 minutes. Add the blanched broccoli, toss, and remove from heat.

3. Using a spider basket or tongs, and working in batches, lower the beef into the fry pot, flash-fry for 10 seconds, and transfer to the wok or pan. Return the wok or pan to medium-high heat and toss; add the oyster and soy sauces. Reduce the mixture slightly, about 2 minutes. Add 1/4 cup Shaoxing wine, 1/2 cup water from the mushrooms (reserve the extra and mushrooms for another use), and MSG. Cook 1 minute.

4. Combine the remaining cornstarch with 1 Tbsp water. Add this to the wok or pan and cook until thickened and saucy, 5 to 10 minutes. Remove from heat and serve topped with fried shallots. Feeds 2

Nutrition per serving: 665 calories, 34g protein, 48g carbs (7g fiber), 38g fat

*MSG does not cause headaches, muscle aches, fatigue, or other maladies. It’s safe. For more, read our analysis of the ingredient.

Coriander roast chicken thighs with puy lentil salad.

Prep:20 mins
Cook:45 mins

Easy
Serves 4 (2 people over 2 days

Rustle up this coriander chicken with puy lentil salad after a workout – a clever balance of protein and nutrient-dense carbs makes it an ideal post-exercise meal.

Ingredients

185g puy lentils
20g ginger, peeled
30g coriander, plus extra leaves to serve
1 tsp each garam masala and ground coriander
1⁄2 tsp ground cumin
2 large whole garlic cloves, plus 1 small clove, finely grated
2 tbsp lemon juice
150g pot plain bio yogurt
6 bone-in, skinless chicken thighs
1 tbsp fresh turmeric, finely grated
1 tbsp rapeseed or olive oil, plus 1 tsp
3 red onions (325g), thickly sliced
1 large red pepper and 1 large yellow pepper, deseeded and cut into chunks
400g cauliflower, cut into small florets
1 tsp cumin seeds
Method
STEP 1
Heat the oven to 220C/200C fan/ gas 7. Boil the lentils for 35-40 mins over a medium heat until tender.
STEP 2
Meanwhile, put the ginger, fresh coriander, garam masala, the ground coriander, ground cumin and the 2 whole garlic cloves in a large bowl with half the lemon juice and 3 tbsp of the yogurt. Blitz using a hand blender until smooth. Use 4 tbsp of the mixture to coat the chicken thighs in a large bowl. Arrange the chicken on a baking tray in a single layer.
STEP 3
Add the remaining yogurt to the remaining spice and herb mixture, along with the turmeric, 1 tsp oil, the grated garlic, 1 tbsp water and remaining lemon juice to taste. Set aside.
STEP 4
Tip the onions, peppers and cauliflower into the bowl used for the chicken, and toss with 1 tbsp oil to coat in some of the spice mix. Spread the veg out on a baking tray, then put in the oven with the chicken for 30-35 mins until the chicken is cooked through.
STEP 5
Remove the chicken and wrap in foil to keep it warm. Scatter the cumin seeds over the veg and return to the oven for 5 mins until golden.
STEP 6
To serve, drain the lentils and put in a serving bowl with the roasted veg and the remaining turmeric yogurt. Gently toss together. Serve with the chicken (taking the meat off the bones), and scatter with the extra coriander. If you're following the Healthy Diet Plan, eat half and pack up the rest to eat cold another day. Will keep chilled for up to three days or frozen for up to a month.

The Mental Health Benefits of Exercise. Instead of asking ourselves why? ask yourself "how can i fix my situation" every stage in daily life there will always be a new obstacle, Life is 10% percent of what happens to you and 90% how you react to it your decision and action affects the outcome don't seek for an easier life, seek strength. You already know that exercise is good for your body. But did you know it can also boost your mood, improve your sleep, and help you deal with self esteem, fatigue, anxiety, stress, and
more? Scroll down, l'Il explain .

While lifting weights, hitting the bike trail, or crushing HIIT exercises helps you look good on the outside, there's plenty of evidence that exercise strengthens you on the inside, too. Exercise has been proven to
give your mental health a lift.

Self esteem - Confidence is attractive. Working out can improve your feelings of self worth. For many, this happens before they even see a significant physical change in their body. Exercise just feels good and
being happy leads to being more confident, after a gym a terrific session you feel like conquering the
world.

Sharper memory and thinking - The same endorphins that make you feel better also help you concentrate and feel mentally sharp for tasks at hand. Exercise also stimulates the growth of new brain cells and helps
prevent age-related decline.

Obstacles - When faced with mental or emotional
challenges in life, exercise can help you build resilience and cope in a healthy way, instead resorting to alcohol, drugs, or other negative behaviors that ultimately only make your symptoms worse. Regular exercise can also help boost your immune system and
reduce the impact of stress.

Energy - . Increasing your heart rate several times a week will give you more get-up-and-go. Start off with just a few minutes of exercise per day, and increase your workout as you feel more energized.

Sleep - Even short bursts of exercise in the morning or Afternoon can help regulate your sleep patterns. If you prefer to exercise at night, relaxing exercises such as Yoga or gentle stretching can help promote sleep.
- Vanity