7 Diet Meals

CrossFit Vlog and Paleo Recipes

Roasted Curry Chicken with Root Vegetables Purée | How To Make Roasted Chicken At Home

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Roasted Curry Chicken with Root Vegetables Purée | How To Make Roasted Chicken At Home

Cooking times:
1h 30min for every 1.5kg (3.3lbs) of chicken @ 200°C

1h for 1kg (2.2lbs) chicken @ 200°C (390°F) + 10-15 min @ +250°C (+480°F)
1h 15min for 1.25kg (2.75lbs) chicken @ 200°C (390°F) + 10-15 min @ +250°C (+480°F)
1h 30min for 1.5kg (3.3lbs) chicken @ 200°C (390°F) + 10-15 min @ +250°C (+480°F)
1h 45min for 1.75kg (3.85lbs) chicken @ 200°C (390°F) + 10-15 min @ +250°C (+480°F)
2h for 2kg (4.4lbs) chicken @ 200°C (390°F) + 10-15 min @ +250°C (+480°F)

Extra 10-15 minutes is optional but I prefer to have my chicken slightly overdone than have it raw around bones. If you are not 100% sure about times just use thermometer and look for 74°C (165°F) inside of the chicken.

Hi, this is Ondřej from 7 Diet Meals with recipe for roasted curry chicken with root vegetable purée!

At first let’s prepare veggies for purée. You will need few garlic cloves, some celeriac or parsnip and some carrots.

Start by cleaning all vegetables and cut them to large pieces.

Move everything to baking tray, add splash of olive oil and mix it.

Rub curry powder and salt into chicken from all sides.

Place chicken on top of the veggies and let it roast for about 1h30min at 200°C in the oven.

After hour and half add some butter on top of the chicken, increase temperature to at least 250°C and let it roast for about 15 more minutes.

Oven baked curry chicken with veggies

Let chicken rest for about 10 to 15 minutes and in meanwhile prepare root veggies purée.

Move vegetables to pan with all the juices. Add some extra water if you don’t have many juices from the chicken. Let it cook for about 10 minutes with lid on.

After 10 minutes veggies are soft. Now just blend them to make the purée. You can also sieve the purée to make it smoother.

Serve and enjoy this amazing roasted curry chicken with root veggies purée.

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Roasted Curry Chicken with Root Vegetables Purée | How To Make Roasted Chicken At Home
Prep time: 
Cook time: 
Total time: 
Serves: 4
 
Simple roasted chicken with veggies in the oven
Ingredients
  • 3 garlic cloves
  • 6 medium carrots
  • Some celeriac or parsnip
Instructions
  1. Clean all the veggies and chop them to rough pieces
  2. Get baking tray and make a first layer from all the veggies and stir in some olive oil
  3. Place chicken on top of the veggies
  4. Let roast for 1h30min at 200°C
  5. Get it out from the oven, add some butter on top and put it back for 10-15 minutes at +250°C
  6. Seperate chicken and veggies
  7. Let chicken rest and move veggies to pan
  8. Let veggies cook for about 10 more minutes until soft
  9. Blend all the veggies
  10. Serve veggies together with the chicken, enjoy
 

Carrot Puree Recipe | Amazing Carrot Side Dish Recipe

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Let me show you how to make amazing carrot purée that goes well as side dish and can be easily made by anyone in less than 30 minutes including cooking and cleaning.

This carrot puree can even be served to babies, only thing I would change would be that I will remove seasoning. If you have baby it will love this recipe because this carrot puree tastes amazing even without seasoning.

How to cook amazing carrot purée?

All you need for carrot purée is just bunch of carrots, I have used 4 medium sized carrots to make purée for two.

Carrot puree

At first you will need to clean the carrots, start by peeling of the skin and cutting off the ends.

Now just chop cleaned carrots to pieces.
Move all carrots in to the pot, cover them with water and boil for about 15 to 20 minutes until they are soft.

Carrots are done if you can stick fork to them easily.

Carrot puree

Separate carrots and water.

Now blend the carrots until they are smooth.

Add butter, salt and pepper to make it taste better.

And carrot purée is done, you can eat it as is or serve with some meat as I did. Carrot purée is perfect if you are looking for substitute of potatoes.

Carrot puree

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Carrot Puree Recipe | Amazing Carrot Side Dish Recipe
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Prep time: 
Cook time: 
Total time: 
Serves: 2
 
Recipe for very simple carrot puree that goes well as side dish or it is perfect meal for your baby!
Ingredients
  • 4 carrots
  • Butter
  • Salt and pepper
Instructions
  1. Clean the carrots
  2. Chop them
  3. Cook for 20 minutes until soft
  4. Separate water and carrots
  5. Mix carrots in the blender
  6. Add salt, pepper and butter
  7. Enjoy 🙂
 

Simple Carrot Salad Recipe | How To Make Grated Carrot Salad With Apple

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All you need for this amazing carrot salad is just about 6 carrots, 2 apples and 1 lemon.

At first you will need to peel of the skin from carrots and cut of the ends.

It is also good idea to peel of the apples because it is easier to grate them later.

Now just finely grate all carrots and apples.

Carrot salad

When everything is grated add fresh lemon juice from 1 lemon.

Mix it up and taste. You will want to find balance between sweet and sour. If you need to make it more sweet add more apple or tablespoon of honey and if you need to make it more sour just add more lemon juice. You can also add pinch of salt to elevate the flavours.

And your simply amazing carrot salad is ready. Enjoy!

Carrot salad

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Simple Carrot Salad Recipe | How To Make Grated Carrot Salad With Apple
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Prep time: 
Total time: 
Serves: 4
 
Find out how to make this simple carrot salad with apple and lemon juice.
Ingredients
  • 6 carrots
  • 2 apples
  • 1 lemon
  • Pinch of salt
Instructions
  1. Peel of the skin from all carrots and apples
  2. Grate carrots and apples
  3. Add lemon juice
  4. Add pinch of salt
  5. Taste and add more apple/honey to make it more sweet or lemon to make it more sour
  6. Enjoy
 

Ham Hock Recipe | Central European Style Pork Knuckle Recipe

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Recipe for classic Central European style ham hock recipe pickled overnight in black beer, local herbs and spices. Recipe is exactly the same as my family used to cook.

For ham hock recipe you will need 1 pork knuckle with bone inside. I got mine from local butcher.

First step is to make meat taste better you will need to make a brine in which you will let pork knuckle stay overnight.

To make a brine you will need 3 leaves of bayleaf, 1 star anise, 3 all spices, fresh rosemary, some fresh ginger and about 15 cloves of garlic.

You will also need one half of lemon and 3 halved onions.

It is worth to brown onions from one side before putting them into brine. Browning will help to develop the flavour that meat will get from onions.

ham hock

And for the brine base we traditionally use 1 litre of black beer but if you want you can use 1 litre of beef stock instead.

Now just mix all the ingredients in large pot.

Cover everything with black beer or stock. And add some extra water to make everything fully covered.

Now it is time to bring everything to boil and when water starts boiling, turn of the heat and let it rest overnight at some cool place like outside or in the fridge.

After at least 12 hours separate the herbs and spices from pork knuckle.

Put pork knuckle back to the pot, add brine in which pork knuckle was overnight and add just enough water to cover everything.
Bring it to boil and let it simmer for at least 2 hours.

After 2 hours remove pork knuckle from the water. Pork knuckle is ready to eat but at first it is time to make skin crispy. Start by preheating oven to 200°C/390°F.

ham hock

You will need to score the skin with knife, add salt and pepper and let it bake for another 20 to 30 minutes until skin is golden brown.

Make sure to add some juices to baking pan so your ham hock doesn’t get dry during baking.

You can also make easy sauce. Just use about 500ml of juices it was cooked in, reduce it to about 10% and add tablespoon of butter to make it smooth.

After about 20 to 30 minutes your ham hock with crispy skin is ready. Serve it on the plate with sauerkraut and pickles or with slice of bread and don’t forget to drizzle some sauce over it.

ham hock

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Ham Hock Recipe | Central European Style Pork Knuckle Recipe
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Prep time: 
Cook time: 
Total time: 
Serves: 3
 
Recipe for classic Central European style ham hock recipe pickled overnight in black beer, local herbs and spices. Recipe is exactly the same as my family used to cook.
Ingredients
  • 1 pork knuckle (about 1 kg or 2.2 lbs)
  • 3 bay leaf
  • 1 star anise
  • 3 all spices
  • 1 handful of fresh rosemary
  • 1 handful of fresh ginger
  • 15 garlic cloves
  • ½ lemon
  • 3 onions
  • 1l of black beer (or beef stock)
  • Some water to cover meat
Instructions
  1. Halve onions and brown them from cut side on hot pan
  2. Combine all ingredients in the large pot
  3. Add just enough beer and water to cover everything in the pot
  4. Bring to boil, turn off the heat and let it rest in cold for at least 12 hours
  5. Let it simmer for 2 hours
  6. Remove pork knuckle from the water and put in the baking tray
  7. Add some juices from pot to baking tray
  8. Score the fat and put in the oven (200°C/390°F) for about 30 minutes (skin side up)
  9. In meanwhile make a sauce by using about 500ml of all juices and reducing it over high heat to about 1/10
  10. After 30 minutes your amazing ham hock with crispy skin is ready, enjoy 🙂
  11. After 3
 

Homemade Sauerkraut Recipe | How To Make Sauerkraut in a Mason Jar at Home

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Sauerkraut is amazing superfood that will help you stay healthy through the winter.

Many people are afraid to make it at home but it is very easy and you can’t do anything wrong if you will follow all the instructions.

I am also huge fan of paleo diet and this German/Czech version of sauerkraut suits paleo diet really well.

Check video for sauerkraut recipe or see this instructions below to find out how to make sauerkraut easily at home.

All you need for this recipe is just one medium sized head of white cabbage, salt and caraway seed.

At first you will need to remove faded leaves, cut off the root and the parts that doesn’t look fresh.

When you cleaned the cabbage, cut it into quarters.

After that slice the cabbage as thinly as you can.

sauerkraut1

Some quarters will still have root so remove it before slicing.

I have used two to three ratio of caraway seed and salt.

And I prefer to ground both spices by myself but if you want you can use whole caraway and grounded salt.

Now you will need to mix all the spices with sliced cabbage.

Don’t forget to taste, cabbage should taste slightly salty but don’t worry about too much salt because when process of fermentation is done it will taste just right.

If you think cabbage is not salty enough just add more salt.

And here comes the funny part. Your goal is to press as much cabbage as you can into this small mason jar.

sauerkraut

Try to don’t rush that process and start with just handful of sliced cabbage and press it as much as possible. After you can’t press it anymore add more cabbage and repeat until mason jar is full.

During pressing the cabbage there will be juices from it and all you need to do is just remove them.

Stop removing juices when you are finishing with final layers because cabbage needs to be slightly covered in them.

When you are done cover mason jar with cling film, close it and let it rest at the room temperature for at least 3 days before eating.

And if you don’t eat it all in few days the cabbage will last for months.

sauerkraut

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Homemade Sauerkraut Recipe | How To Make Sauerkraut in a Mason Jar at Home
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Prep time: 
Total time: 
Serves: 10
 
Simple but amazing mason jar sauerkraut recipe!
Ingredients
  • 1 head of white cabbage
  • 2 tablespoons of caraway
  • 3 tablespoons of salt
Instructions
  1. Clean up the cabbage
  2. Quarter it and slice each quarter as thinly as you can
  3. Ground all spices
  4. Mix spices with cabbage
  5. Repeat following process until mason jar is full: 1) add cabbage, 2) press it with your bare hands, 3) repeat 1)
  6. Remove some juices that appear during pressing but still keep some at the end so the cabbage is covered
  7. Cover with cling film and close the mason jar
  8. Let it rest at room temperature for about 3 days
  9. Enjoy 🙂
 

“The Seven” Hero WOD – My Tips & Trick For One Of The Hardest WODs

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1000 Travel WODs: 7dietmeals.com/1000travelwods
Previous vid: https://www.youtube.com/watch?v=2-OCn0x5Vt8

“The Seven” also known as one of the hardest CrossFit workouts out there. It is one of the most difficult WODs because weights are heavy and movements are relatively hard but they are all done in only 7 reps so you are able to push the intensity. Also you have to do total of 7 reps in 7 rounds for 7 movements which is total of 343 reps.

“The Seven”

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

There is story behind workout “The Seven”:
“A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.”

According to Beyond the Whiteboard if you are able to finish “The Seven” under 30 minutes you are going to be in top 20% of athletes.

Here are some results of games athletes:

18:15 – Patrick Welner – 2015
19:19 – Mikko Salo – 2010
20:34 – Kristin Holte – 2013
20:56 – Chris Spealler – 2010
24:37 – Graham Holmberg – 2010

But how to approach “The Seven” for the best time?

I have done this workout twice, first time it was in year 2014 and my time was 26:50 and second time it was 2 years later and I improved by 3 minutes with time 23:50.

I am happy about both my times and I couldn’t hit them if I didn’t had correct strategy. Here are few tips how to get new PR on “The Seven”.

1) Identify your weak movements

There are 7 movements and almost everyone will have at least one weakness there. For me it was heavy barbell but for someone else it may be HSPU, burpees or any other movement.

Choose at least 2 movements which you won’t do unbroken but do them in sets of 4+3 and always take rest after the 4 reps then push hard until you hit another movement which you do in sets of 4+3.

This will allow you to go quickly on your good movements and to take a rest and don’t suffer so much on your weaknesses.

2) Analyze the workout, don’t take rest after full round

Take one more look on the workout and tell me what you see. This is my overview:

“The Seven”

Seven rounds for time of:
7 Shoulders
7 Quads and shoulders
7 Abs and arms
7 Lower back and hamstring
7 Cardio
7 Full body
7 Arms and back muscles

There is one part of the workout that is much more difficult than other parts and it is transition between HSPU and thrusters, it’s the only part where you will use same muscle group twice in the row.

My advice is to not take rest after full round (after pull ups) but go right into HSPU and make rest when you finish them before thrusters (or after 4 thrusters out of 7).

This will make sure your body is ready for such heavy exercise like 60 kg thrusters and you will be able to keep faster pace thanks to being smart about the workout.

3) Start slowly and hold that pace

Even when you are able to do it under 20 minutes it is still very long workout and the worst thing you can do is to start too quickly.

Going nuts in the first round is just not worth and your body will counter attack you back with elevated heart rate and fatigued muscles. And you will need much longer rests than if you just started slowly and tried to keep that pace for all the rounds.

I would recommend to try set a goal and go slightly faster than your goal is.

For example if your goal is do it under 35 minutes, you should have all rounds in average of 5:00. So I would do first round in 4:20-4:30. Of course you are able to do first round under 3:00 but it’s just not worth.

4) Don’t think about how long the workout is

The worst thing about “The Seven” is that after 3 rounds you still have about 60% of workout to do and it already really hurts.

But try to forget about rounds counting until you are done with 4 rounds and just hold slower pace. When you have only 3 rounds left just think about the reps, it’s just 21 reps of each exercise.

And with each movement you finish you have to do only 14 more reps which you can do anytime. And in next round it’s just 7 reps left and when end is near you know you can do it.

Another thing that helped me is to think that each movement has only 7 reps and then you just move to another movement. Every round I just set goal to finish 7 reps of that movement and just move to another movement where I set new goal of another 7 reps. And after some time you are left with just few rounds until the end of the workout.

5) Go nuts in the last round

Pedal to the metal!

If you were smart about your pacing then your last round can be one of your fastest rounds. Just remember that when you enter last round that you have only 35 reps left and with every movement done your total reps missing decrease by 7.

If you have capacity to do all the movement unbroken go for that in last round even when you feel too tired. You are capable of more than you can think off, just enter that dark zone and get out when you finish the workout.

I know you can do it!

Have you done hero workout “The Seven” before? Let me know your experience, I hope that this little guide helped you.

EMOM BURPEES & DEADLIFT LADDER [CrossFit Vlog #27]

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Travel WODs: http://ift.tt/2bc8bsG
Previous vid: https://www.youtube.com/watch?v=V6nXSNT0yiQ

Goal of today’s workout was to do quick deadlift ladder, so I came up with 20 Min AMRAP of 10 Deadlifts and 20 TTB where weight on deadlifts start at 100 kg and goes up by 10 kg each round.

But before that I wanted to hit some cardio, at first I wanted to do 10 min EMOM inspired by Jason Khalipa of 15 burpees but I made the original Jason’s EMOM little longer – 15 Min and changed the reps so that at 1st minute I will do 10 reps, at 2nd minute I will do 15 reps and at 3rd minute I will do 20 reps but in average it was still 15 reps like in Jason’s EMOM from @emomoftheday.

That EMOM workout was first and was pretty nasty, round of 20 reps really hurt and I had only like 5 secs left every time. So I just went straight to the ground for round of 10 reps but slowed down my pace.

Second workout was that deadlift ladder. I’ve done all deadlifts in sets of 4+3+3 reps to save my back for heavier sets and all TTB in sets of 5. I think it was worth because my back muscles were fatigued only in last set 6th set of 150 kg.

And that was all today, see you tomorrow with another VLOG.

Music: Mysteryos & Ex3ptions – Healing Soul (Original Mix)

HEAVY PUSH JERKS & MAINSITE CLEAN/LUNGES WOD [CrossFit Vlog #26]

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Travel WODs: http://ift.tt/2bc8bsG
Previous vid: https://www.youtube.com/watch?v=YCqbsDRAuwQ

Today’s plan was to do CrossFit’s mainsite workout of the day 160828 but before that we have done quick ladder to find 5 RM Push Jerk. I was able to equal my old PR of 100kg x 5.

After that we went for 10 Min E2MOM of 5 Push Jerks with 90% of 5RM. It was pretty hard in last minutes.

And the WOD was from the CrossFit mainsite and it was:

10 RFT
5 Power Cleans with 70 kg
10 Walking Lunges

I’ve decided to go only for singles and I think it was worth because my final time was 5:56. It was pretty great workout

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Author: Ondřej Ševčík

HILL RUN, 170 AVG HEART RATE FOR 30 MIN [CrossFit Vlog #25]

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Travel WODs: http://ift.tt/2bc8bsG
Previous vid: https://www.youtube.com/watch?v=Gr_sxfj7ejw

After day off I decided to go for trail run with my girlfriend. It was my favorite track, almost 4 km and 700m elevation. First time I did that my time about 55 minutes but after few year my PR was 36 min.

I don’t live near mountains anymore, so I am not used to mountains and they even changed the end of the track where you can’t go straight to hill but you have to go from left to right and this makes track little longer.

Today my time was 36:30 and I think I would be able to finish it 2 minutes faster so if I could go straight I would probably beat my last PR.

It not possible to run this track except few parts where I switch between 15sec run and 15sec of fast walk.

As you can see in the video I was able to keep 170 BPM hearth rate for about 30 minutes. It was pretty rough and intensive but I was able to maintain it for such long time.

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If you like my videos don’t forget to SUBSCRIBE, LIKE & COMMENT!

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Author: Ondřej Ševčík

WHAT I EAT WHEN I HAVE A DAY OFF? [CrossFit Vlog #24]

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Travel WODs: http://ift.tt/2bc8bsG
Previous vid: https://www.youtube.com/watch?v=2gsJq3ZZr7U

I have a recovery day today and I will show you what I eat. I will not eat 100% strict today and I will have some cheat meals.

My first meal are my favorite 4 eggs, butter and green tea. I have that almost every day. For me it’s best way how to start a day.

My second meal was a lunch I had ceaser salad with some crispy chicken. And I added dressing of olive oil, mustard and soy sauce.

Then for snacks I had burger bun with ham and cheese then later I had some peaches and banana.

And my last meal was dinner with my girlfriend and we had some bread and butter as appetizer then we had spaghetti carbonara and we finish it with a dessert, I had mascarpone with strawberries.

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Author: Ondřej Ševčík

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