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7 Haziran 2013 Cuma
Doug\'s 5 Day High Definition Routine
This 5 day routine is designed to retain muscle mass while stripping fat! It\'s a mixture of cardio and weight training.
Workout Summary
Recommended supplements for this workout:
- Whey Protein
- BCAA Powder
- Essential Fats (EFAs)
- Green Tea Extract
Workout Description
Doug\'s 5 day high definition routine is designed to increase muscle definition and burn bodyfat. A thorough cardio warm up at start of each day, stretches and cardio cool down at the end of the training session.
Workout notes:
- 2 Warm up sets to be completed on 1st exercise per bodypart. 1st warm up set at a very light weight, 2nd warm up set at approx ½ weight to be used in working set.
- Cardio is low intensity for up to an hour twice per day; First thing in the morning before breakfast and evening time, at least 2 hrs before bedtime.
- Abdominals are performed after each training session
- 30 Seconds rest between sets
Abdominal Exercises:
As stated above, in this workout you should train your abs at the end of each session. Use these exercises:
- Decline Crunches - 4 sets of 20-25 reps
- Hanging Leg Raises - 4 sets of 20-25 reps
- Twisting Crunches - 4 sets of 20-25 reps
Daily Workout Schedule:
| Monday - Arms | ||
|---|---|---|
| Biceps | ||
| Exercise | Sets | Reps |
| Barbell Curl | 4 | 20, 15, 12, 10 |
| Dumbbell Curl | 3 | 15, 12, 10 |
| Concentration Curl | 3 | 15, 12, 10 |
| Triceps | ||
| Exercise | Sets | Reps |
| Lying Tricep Extension | 4 | 15, 12, 10, 10 |
| Rope Pushdown | 3 | 15, 12, 10 |
| Dumbbell Extension | 3 | 15, 12, 10 |
| Tuesday - Legs | ||
|---|---|---|
| Quads, Hamstrings and Glutes | ||
| Exercise | Sets | Reps |
| Squats | 4 | 20, 15, 12, 10 |
| Leg Press | 3 | 15, 12, 10 |
| Leg Extension | 3 | 20, 15, 12 |
| Leg Curl | 4 | 20, 15, 12, 10 |
| Straight Leg Deadlifts | 3 | 15, 12, 10 |
| Calves | ||
| Exercise | Sets | Reps |
| Seated Calf Raise | 3 | 15, 12, 10 |
| Standing Calf Raise | 3 | 20, 15, 12 |
| Wednesday - Chest | ||
|---|---|---|
| Chest | ||
| Exercise | Sets | Reps |
| Incline Dumbbell Press | 4 | 15, 12, 12, 10 |
| Flat Dumbbell Press | 3 | 15, 12, 10 |
| Decline Dumbbell Press | 3 | 15, 12, 10 |
| Cable Crossovers | 2 | 12 |
| Incline Flys | 2 | 12 |
| Thursday - back | ||
|---|---|---|
| Back | ||
| Exercise | Sets | Reps |
| Smith Machine Barbell Row | 4 | 15, 12, 10, 10 |
| Bent Over Dumbbell Rows | 3 | 15, 12, 10 |
| Wide Grip Pulldown | 3 | 15, 12, 10 |
| Seated Rowing | 3 | 15, 12, 10 |
| Hyper-Extension | 4 | 15, 12, 10, 10 |
| Friday - Shoulders | ||
|---|---|---|
| Shoulders | ||
| Exercise | Sets | Reps |
| Dumbbell Press | 4 | 15, 12, 10, 10 |
| Side Lateral Raises | 3 | 15, 12, 10 |
| Dumbbell Rear Delt Fly | 3 | 15, 12, 10 |
| Dumbbell Shrugs | 3 | 15, 12, 10 |
Saturday & Sunday - Rest Days
2 Day Intense Fat Loss & Muscle Tone Workout
2 Day Intense Fat Loss & Muscle Tone Workout
Workout Summary
Workout Description
This is a 2 day full body workout aimed at those individuals wanting fat loss and muscle tone. This routine was put to the test and after 4 weeks the clients actually loss fat (some 8 to 9 pounds) while gaining lean muscle mass (some 8 to 12 pounds).
The routine is designed for NO rest time in between exercises with 5 minute cardio sessions. Toughness of the routine will depend on the intensity of reps and cardio performed.
For optimal results, one should add cardio in an additional 2 days a week and be on a calorie deficient diet.
| Day 1 | ||
|---|---|---|
| Fat Loss & Tone Workout - Day 1 | ||
| Exercise | Sets | Reps |
| Sandbag Situps | 1 | 50 |
| Oblique Crunches (each side) | 1 | 30 |
| X Lunges holding dumbbells | 1 | 30 each leg |
| 5 Minutes of Cardio (Eliptical or Tredmill) | ||
| Exercise | Sets | Reps |
| Preacher Curl (machine or free weight) | 1 | 30 |
| Seated Calf Raises | 1 | 30-50 |
| Jumping Lunges | 1 | 30 each leg |
| 5 Minutes of Cardio | ||
| Exercise | Sets | Reps |
| Shoulder Press Machine | 1 | 30 |
| Tricep Machine | 1 | 30 |
| Seated Leg Curls | 1 | 30 |
| 5 Minutes of Cardio | ||
| Exercise | Sets | Reps |
| Inner Leg Machine | 1 | 30-50 |
| Assisted Pull Ups | 1 | 30 |
| Lunges | 1 | 30 |
| 5 Minutes of Cardio | ||
| Exercise | Sets | Reps |
| Leg Raises | 1 | 30 |
| Jump Rope | 1 | 1.5mins |
| Smith Machine Pull Ups | 1 | 30 |
| 5 Minutes of Cardio | ||
| Exercise | Sets | Reps |
| Mountain Climbers | 1 | 30 |
| Push Ups on Smith Machine Barbell | 1 | 30 |
| Outer Leg raises on mat | 1 | 30 each leg |
| Butt Kicks (weighted) | 1 | 50 each leg |
| Day 2 | ||
|---|---|---|
| Fat Loss & Tone Workout - Day 2 | ||
| Exercise | Sets | Reps |
| Knee Raise | 1 | 30 |
| Rope Tricep Push down | 1 | 20-30 |
| Seated Rows | 1 | 20-30 |
| 5 Minutes of Cardio | ||
| Exercise | Sets | Reps |
| Outer Leg Machine | 1 | 30 |
| Leg Press | 1 | 20-30 |
| Standing Calf Raises | 1 | 30 |
| 5 Minutes of Cardio | ||
| Exercise | Sets | Reps |
| Static Crunch | 1 | 1.5mins |
| Seated Ball Dumbbell Shoulder Press | 1 | 20-30 |
| Leg Extensions | 1 | 20-30 |
| 5 Minutes of Cardio | ||
| Exercise | Sets | Reps |
| Muffin Tops | 1 | 30 each side |
| Lat Pull Down | 1 | 20-30 |
| Ball Chest Flys | 1 | 20-30 |
| 5 Minutes of Cardio | ||
| Exercise | Sets | Reps |
| Rope Upright Rows | 1 | 20-30 |
| Standing on One Foot Hammer Curls | 1 | 10 each foot |
| Dumbbell Lat Raises | 1 | 20-30 |
| 5 Minutes of Cardio | ||
| Exercise | Sets | Reps |
| Hyper-Extension | 1 | 30 |
| Plank (Hover) | 1 | To failure |
| Fireman Butt Kicks | 1 | 50 per leg |
Notes For This Workout:
Typical heart-rate should be 75-85% of max heart-rate. This is a tough routine, so start yourself off easy and increase the intensity as capable.
- Jumping Lunges are done without weight.
- Butt Kicks are done with 10lb ankle weight on each leg.
- Muffin Tops should be completed with 25lb weight min.
- IF you have a friend, during static crunch (torso should be 45 degrees to floor) have him play “catch” with a 5 to 8 pound medicine ball. Tossing over head (where client has top reach above his head to catch it) adds a little extra “kick” to this exercise.
Density Giant Set Training: Maintain Muscle During Fat Loss
407
Workout Summary
Workout Description
Max Out and Cut Fat
I hear it every time I ask someone their opinion on fat loss. I see it every time I go online. Looking to lose fat? Cardio, cardio and more cardio! Well I have a problem with that, and I think every other muscle-bound guy out there does as well. I don’t like killing myself on the stationary bike in the gym while wearing a garbage bag and having the thermostat cranked up into the triple digits.
Also, another problem I have with this method, is the loss of muscle size and strength during cutting phases. So why not lose some fat while lifting heavy? I’ve devised a density program to reduce or eliminate strength and size loss during a hardcore cutting phase by placing emphasis on the powerlifts.
I promise, you won’t have to touch an elliptical, treadmill, or stationary bike. This program should be a favorite among heavy lifters because it allows you to have a max effort on a powerlift every day, even though it’s a cutting cycle. Because of its uniqueness and difficulty to adapt to, you may even see gains in size and strength while simultaneously cutting fat.
This program is designed as a full body workout with emphasis on a powerlift each day.
- Day 1: Bench Press
- Day 2: Deadlift
- Day 3: Squat
Core work is not included, but can be done as a warm up or cool down. However, stay away from erector muscles, they get plenty of training during the actual workout, and any more activity may lead to overtraining and injury.
A sample day may look like this:
- 5 Minute Dynamic Stretching/ General Warm Up (Done to stretch muscle fibers while raising heart rate)
- 5 Minute Specific Warm Up (Ex. Bench on bench day, etc…)
- Max Effort 1RM on Powerlift
- 5-10 Minute Core Work
- Density Workout
- 5 Minutes Static Stretching/Cool Down
Constructing the program for you:
- Each of the powerlifts should be done at 80% of your 1RM.
- Assistance exercises should be done with 70-75% of your 1RM (possibly more or less depending on your strengths and weaknesses).
- When med balls are called for, use a weight you are comfortable with, if the med ball is too light, you might not receive benefits of that exercise; too heavy, you may be placing emphasis on the wrong muscle groups, or you may experience too much joint stress.
- During the max effort portion, don’t make any more than three attempts at a lift, this will too greatly hurt performance in the later density circuit.
Rules of the Program
- Plyometric/bodyweight exercises can be done with dumbbells if an exercise feels too light.
- Weights should not be increased throughout the program unless a weight feels drastically too light/too heavy.
- Exercises in the program should be repeated through for 25 minutes NO MORE, NO LESS.
- Each exercise in the set should be done back to back, any rest needed should be taken between sets.
- The goal is to add a set done every time through the workout.
- Separate each workout by at least a day to avoid overtraining.
| Day 1 | |
|---|---|
| Bench Press Day | |
| Exercise | Reps |
| Bench Press | 5 |
| Push Up | 20 |
| Push Press | 10 |
| Medicine Ball Jump Snatch | 15 |
| Incline Dumbbell Bench Press | 10 |
| Chest Dip | 15 |
| Day 2 | |
|---|---|
| Deadlift Day | |
| Exercise | Reps |
| Deadlift | 5 |
| Back Extension | 20 |
| Barbell Curl | 10 |
| Close Grip Chin Up | 15 |
| Dumbbell Lunge | 10 |
| Split Squat | 15 |
| Day 3 | |
|---|---|
| Squat Day | |
| Exercise | Reps |
| Squat | 5 |
| Tuck Jump | 20 |
| Upright Row | 10 |
| Inverted Row | 15 |
| ATG Front Squat | 10 |
| Dumbbell High Pulls | 15 |
So there it is. If you want to lose some fat, put down the cell phone and stop texting for 25 minutes to get in the best shape of your life. You’ll look better, and still be able to bench an impressive load. Try this program for a month or two, and then come back and do it again the next time you want to lose a little fat. Have fun maxing out on the powerlifts, but be ready to sweat your ass off when it’s time to work.
Sigarayı bırakmanın 10 kolay yolu
Sigaranın zararları saymakla bitmiyor. Her yıl milyonlarca insan sigara nedeniyle sağlık sorunları yaşıyor ya da daha da kötüsü hayatını kaybediyor. Sigara kullanımı, özellikle gençler ve kadınlar arasında çok büyük bir artış gösteriyor.
7 -9 Şubat Sigarayı Bırakma / Boykot Günü sebebiyle siz de hayatınızla ilgili olumlu bir adım atarak kendiniz ve sevdikleriniz için bir karar alın ve sigarayı bırakın. Liv Hospital Aile Hekimliği\'nden Uzm. Dr. Eren Eroğlu sigaraya bırakmayı kolaylaştıracak 10 yöntem hakkında bilgi verdi.
Sigara içiyorsanız, sağlığınızı geliştirmek, yaşam kalitenizi arttırmak ve yaşam sürenizi uzatmak için yapabileceğiniz en güzel şey sigarayı bırakmaktır. Bunun kulağa hoş geldiğini, fakat uygulamada zor olduğunu biliyoruz. Yıllar boyunca denemiş ve hep başarısızlığa uğramış olabilirsiniz. Nikotinin kuvvetli fiziksel ve psikolojik bağımlılık yapıcı etkisi nedeniyle sigarayı bırakmak gerçekten zordur. Çünkü sigara içme arzusunu başlatan ve kuvvetlendiren madde nikotindir. Düşük nikotinli sigaraları tercih etmeye başlamanız yanlış bir seçimdir. Çünkü alıştığınız nikotin seviyesini sağlayabilmek için öncekinden daha fazla sigara içme tehlikesi oluşacaktır.
Sigarayı bırakmayı kolaylaştıracak 10 yöntem
1. Bırakmak için bir gün seçin ve o güne sadık kalın. Daha önce sigarayı bırakmış olan kişilerle konuşun ve deneyimlerini paylaşın. Ailenizden, arkadaşlarınızdan ve iş yerinizden destek alın. Gerektiğinde doktorunuza danışarak ondan yardım alın.
2. Sağlık risklerinizi göz önünde bulundurun ve kanser başta olmak üzere olası hastalıkların ya da rahatsızlıkların bir listesini yapın. Bu listeyi her zaman görebileceğiniz bir yere asın.
3. Sigara içme ile ilgili alışkanlıklarınızı ve davranışlarınızı not edin. Her gün içmekten en çok hoşlandığınız üç sigara ve bunların nerede ve ne zaman içtiğinizi mutlaka yazın. O sigara içme zamanlarında başka uğraşlar edinin.
4. Düzenli egzersiz veya her gün 20-30 dakikalık hafif tempolu yürüyüşler yapın. Meditasyon veya yoga gibi dinlendirici yöntemlerden yararlanın.
5. Ev, araba ve iş yerinizdeki sigaraları ve aksesuarları uzaklaştırın. Küllük, çakmak ve kibritlerden kurtulun. "Yoksunluk belirtileri"nin sadece birkaç hafta süreceğini unutmayın. İradenize hakim olun.
6. Beslenmenize dikkat edin. Sigaradan gördüğünüz zarara eş miktarda zarar görebilmeniz için almanız gereken kilo miktarının yaklaşık 30-35 kilo civarında (!) olduğunu unutmayın. Sigara yerine glisemik indeksi yüksek çikolata, kekler, kurabiyeler, şekerlemeler ve hamur işleri gibi besinleri tüketmeyin.
7. Sinemaya, tiyatroya ve müzikallere gidin. Restoran, otel, uçak gibi yerlerde sigara içilmeyen bölümleri tercih edin.
8. Kahve içmek sigara içmenizi tetikliyorsa kahve yerine taze sıkılmış meyve suları, yeşil çay, bitki çayları ve en önemlisi de vücudunuzu toksinlerden arındırmak için temiz ve bol sudan yararlanın.
9. Sigara ve alkol ikilisini birlikte seviyorsanız, sigarayı bıraktığınız dönemde alkol almamaya çalışın.
10. İnat edin ve bu inadınızı ısrarla sürdürün, asla bırakmayın.
Pasif içiciliğe dikkat!
Hayatınızda hiç sigara içmemiş olsanız bile, yıllarca pasif sigara dumanına maruz kalmanızın da başta kanser olmak üzere pek çok rahatsızlığa yakalanmanıza neden olabileceğini bilmelisiniz. Sigara içildiğinde havaya iki tür duman yayılır: Birincisi doğrudan sigaradan karışan ve daha tehlikeli olan dumandır. İkincisi ise; sigara içen kişinin solunumla havaya verdiği dumandır. Bu her iki tip dumana maruz kalmanız, yüksek konsantrasyondaki pek çok tehlikeli maddeyi solumanıza neden olur.
Pasif içicilik özellikle bebekler ve çocuklar için daha tehlikelidir. Ebeveyn olarak sigara içmeniz çocuklarınızın; astım başta olmak üzere öksürük, soğuk algınlıkları, orta kulak enfeksiyonları, pnömoni ve bronşit gibi solunum yolu hastalıklarına daha kolay yakalanmalarına neden olacaktır. Ayrıca çocuğunuza kötü bir örnek olarak onun da yetişkinlik döneminde bir sigara tiryakisi olmasını sağlarsınız.
Sigara içiyorsanız;
• Nefesiniz kötü kokar
• Dişleriniz istediğiniz gibi beyazlamaz
• Diliniz doğru dürüst tat almaz
• Çocuğunuz sizi öperken yüzünü buruşturur
• Akciğer kanserine ve diğer bazı kanserlere eğiliminiz artar
• İnatçı öksürük, nefes darlığı, uyku problemleri ve çabuk yorulma görülür
• Cildinizde erken yaşlanma, erken kırışıklıklar ve kuruma ve pullanma başlar
• Amfizem, pnömoni, bronşit ve diğer solunum yolları enfeksiyonları ile akciğer rahatsızlıkları gelişebilir
İşte içtiğiniz sigaranın içindekiler:
• Boya sökücü etkili aseton
• Öldürücü zehirler olan siyanür ve arsenik
• Çakmak gazında bulunan bütan gazı
• Roket yakıtlarında bulunan metanol
• Akü yapımında kullanılan kadmiyum
• Toksik bir madde olan naftalin
• Kimya sanayinde ve temzilik maddelerinde kullanılan amonyak
• Eroinden daha güçlü bir bağımlılık yapıcı etkiye sahip olan nikotin.
• Böcek ilaçlamada kullanılan DDT
• Kanserojen maddeler (aromatik hidrokarbonlar, aromatik aminleri aldehitler ve nitroz aminler)
• Diğerleri: karbonil sülfid, benzen, toluen, karbondioksit, formaldehit, fenol, nitrojenoksit, formik asit...
Bunlar sigarada bulunan 4 binden fazla zehirli maddenin sadece birkaçıdır.
THE300 WORKOUT
Sometimes a movie takes off for no apparent reason.
And sometimes the reason is readily apparent. Take 300, for instance. This epic account of an ancient battle between the Spartans and Persians contained the kind of eye-popping visuals and head-snapping violence that men can\'t get enough of.
(Want abs like Gerard Butler in 300? For breakthrough results with no wasted time, hireMen\'s Health Personal Trainer to push you like never before!)
Plenty of women, too, appreciated the parade of ripped bodies. The movie made a record $70 million in its first weekend and earned more than $450 million worldwide since its release in March 2007.
At MensHealth.com, 300 has been a sensation as well. Ever since Gerard Butler appeared on the cover of Men\'s Health,visitors to the website have been clicking on everything 300.
One of the most popular videos on our site since then has been the "300 Workout," as demonstrated here by Men\'s Healthcontributor Craig Ballantyne, CSCS, M.Sc., a strength and conditioning coach in Toronto.
"It looks simple on paper, but I promise you, it\'s a great muscle building workout," posted one man on MensHealth.com.
Another posting noted the extreme interest generated: "I sense a new \'Brad Pitt in Fight Club\' standard being born."
Butler\'s training for 300 simultaneously built muscle, increased muscular endurance, and stripped fat fast. To achieve movie muscles that pop, he and other cast members used this grueling, unorthodox 300-rep rite of passage. (And, for more ways to shape abs like the cast of 300, pick up a copy of The New Abs Diet for Men today.)
Ballantyne put together this workout video series for you to follow along with and—provided you\'re fit like a king—try for yourself.
"One actor from 300, Andrew Pleavin, completed the workout in 18 minutes, 11 seconds," says Ballantyne. "He didn\'t practice this workout ... and neither did I. My time? 19:07. My butt was kicked by a Hollywood actor!"
"It\'s a brutal workout, starting out strong and slowing down, finishing at a crawl," explains Ballantyne. "I don\'t plan on doing that any time soon or, really, ever again."
For a Spartan-sized challenge to your daily routine, consider this your new fitness gauntlet. All exercises are done without scheduled rest between moves.
- Pullups - 25 reps
- Barbell Deadlift with 135 lbs. - 50 reps
- Pushups - 50 reps
- 24-inch Box Jumps - 50 reps
- Floor Wipers - 50 reps
- Single-Arm Clean-and-Press with 36 lbs Kettlebell - 50 reps
- Pullups - 25 reps
Instructions →
- Pullups - 25 reps
- Dumbbell Deadlift - 50 reps
- Pushups - 50 reps
- Body-Weight Squat Jumps - 50 reps
- V-Ups - 50 reps
- Dumbbell Push Press - 50 reps
- Pullups - 25 reps
Instructions →
Obviously, this is still a challenging workout...you shouldn\'t do it unless you are already in great shape. Fortunately, this can all easily be adapted. Appropriate exercises can be subbed in: Drop down to 150 total reps, or 4-6 exercises of 15-25 reps each. For example, you might try this workout, great for a guy with moderate fitness:
- Body-Weight Rows - 15 reps
- Body-Weight Squats - 25 reps
- Pushups - 15 reps
- Jumping Jacks - 50 reps
- Mountain Climbers - 20 reps
- Close-Grip Pushups - 10 reps
- Body-Weight Rows - 15 reps
Beef-and-Chicken Fajitas with Peppers and Onions
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Save a little money and skip the Mexican restaurant in favor of a homemade meal. The meat and vegetables for these colorful fajita wraps are marinated in a zesty mixture of lime, garlic, and other seasonings, giving them a flavor that\'s out of this world.
Nutritional Information
- Marinade:
- 1/4 cup olive oil
- 1 teaspoon grated lime rind
- 2 1/2 tablespoons fresh lime juice
- 2 tablespoons Worcestershire sauce
- 1 1/2 teaspoons ground cumin
- 1 teaspoon salt
- 1/2 teaspoon dried oregano
- 1/2 teaspoon coarsely ground black pepper $
- 2 garlic cloves, minced
- 1 (14.25-ounce) can low-salt beef broth
- Fajitas:
- 1 (1-pound) flank steak
- 1 pound skinned, boned chicken breast $
- 2 red bell peppers, each cut into 12 wedges $
- 2 green bell peppers, each cut into 12 wedges $
- 1 large Vidalia or other sweet onion, cut into 16 wedges $
- Cooking spray
- 16 (6-inch) fat-free flour tortillas
- 1 cup bottled salsa $
- 1/4 cup low-fat sour cream $
- 1/2 cup chopped fresh cilantro
- Fresh cilantro sprigs
Preparation
- To prepare marinade, combine first 10 ingredients in a large bowl; set aside.
- To prepare fajitas, trim fat from steak. Score a diamond pattern on both sides of the steak. Combine 1 1/2 cups marinade, steak, and chicken in a large zip-top plastic bag. Seal and marinate in refrigerator 4 hours or overnight, turning occasionally. Combine remaining marinade, bell peppers, and onion in a zip-top plastic bag. Seal and marinate in refrigerator for 4 hours or overnight, turning occasionally.
- Prepare grill.
- Remove steak and chicken from bag; discard marinade. Remove vegetables from bag; reserve marinade. Place reserved marinade in a small saucepan; set aside. Place steak, chicken, and vegetables on grill rack coated with cooking spray; cook 8 minutes on each side or until desired degree of doneness.
- Wrap tortillas tightly in foil; place tortilla packet on grill rack the last 2 minutes of grilling time. Bring reserved marinade to a boil. Cut steak and chicken diagonally across the grain into thin slices. Place the steak, chicken, and vegetables on a serving platter; drizzle with reserved marinade.
- Arrange about 1 ounce steak, about 1 ounce chicken, 3 bell pepper wedges, and 1 onion wedge in a tortilla; top with 1 tablespoon salsa, about 1 teaspoon sour cream, and 1/2 tablespoon cilantro. Fold sides of tortilla over filling. Garnish with cilantro sprigs, if desired. Serve immediately.
Strawberry recipes
Strawberry cheesecake
By Paul Rankin
This succulent, fragrant fruit is as beautiful as it is flavourful. Traditionally, part of the strawberry\'s appeal is that its short, six-week season, from early June until mid-August, coincides with the brief, long-awaited British summer. These days, however, the British strawberry season extends from mid-April until mid-December, thanks to the increased use of plastic polytunnels, which provide the berries with a warmer, more protected environment - and a much longer growing season. Just one variety of strawberry, Elsanta, accounts for 80 per cent of the British fruit sold in UK supermarkets, although many other varieties are available from farmers\' markets and pick-your-own farms and are worth seeking out. Strawberries have long been a key ingredient in classic British summer foods such as Eton Mess, summer pudding, or strawberries and cream.
Recipes using strawberry
Brunch
Toasted crumpets and warm spiced berries with yoghurt and honey
By The Hairy Bikers
Desserts
Eton mess
By Antony Worrall Thompson
Low-fat cheesecake
By Sophie Wright
Vanilla crème brûlée with strawberry sauce
By James Martin
Millefeuille of English strawberries and raspberries
By Galton Blackiston
Vodka and buttermilk panna cotta with seasonal berries
By James Martin
Cakes and baking
Fruit tarts
By Richard Bertinet
Fraisier cake
By Mary Berry
Victoria sponge with fresh cream and jam
By Tamsin Greig
Chocolate and strawberry roulade
By James Martin
Scones with strawberry compôte and clotted cream
By James Martin
Drinks and cocktails
SW19 lemonade
By Wayne Collins
Frozen strawberry daiquiri
By Wayne Collins
New Year’s Diva
By Wayne Collins
Delizia
By Wayne Collins
Red berry sour
By Wayne Collins
Other
Strawberry jam
By Sophie Grigson
Whole strawberry and vanilla preserve
By Dan Lepard
Strawberry jam (with a twist)
By CJ Jackson
See all recipes using strawberry
Buyer\'s guide
Look for unblemished strawberries with bright-green hulls. Try to buy only British strawberries where possible: you\'ll be rewarded with a better-tasting product, because Britain has a climate that\'s ideally suited to growing soft fruits. If you buy freshly picked fruit from local farms or visit a pick-your-own farm, you\'ll be getting produce that\'s approaching the peak of ripeness in contrast to imported fruit, which is likely to have been picked early. Locally-picked berries also have less impact on the environment. However, read the labels on strawberries carefully: local fruit isn\'t always marked as clearly as it could be. Be prepared to pay more for local strawberries too: they\'re often more expensive than fruit grown in the Mediterranean or even South America.
Although the Elsanta variety is justifiably popular, environmentalists point out that a \'strawberry monoculture\' is not good for biodiversity. Pick-your-own farms are more likely to offer less-familiar varieties such as Florence, Alice, Rosie, Cambridge Late Pine and Rhapsody, each with its own flavours, aromas and growing seasons.
Storage
Freezing strawberries can prove disappointing as, once thawed, they become flabby. To get around this problem, freeze whole strawberries in thick raspberry purée or pulp them and freeze to use in other recipes.
Preparation
Strawberries are the quintessential summer treat. For better flavour, let strawberries come to room temperature before eating them: if possible, put them out to warm in the sun for a couple of hours to bring out their full taste and aroma. As with any other delicate berries, wash and handle them gently and as little as possible to avoid bruising them. Always wash strawberries before hulling them.
Dip whole strawberries into melted dark chocolate and set aside until firm, then serve as a tasty canapé at champagne receptions; the berries will complement a rosé bubbly. Garnish summer salads with slices of strawberries, stir the berries into meringues and whipped cream to make Eton mess, or sandwich them between sponge cakes or pastries such as millefeuille. Alternatively, sprinkle a few drops of balsamic vinegar or a dusting of freshly ground black pepper sparingly over strawberries to enhance their flavour. If you end up with a glut when the season draws to a close, add them to homemade ice cream or sorbet, or make homemade vinegar and liqueur. If you make strawberry jam, remember that the berries are low in pectin, so add some lemon juice or bottled pectin to help the jam set.
Rhubarb recipes
Rhubarb crumble
By James Martin
Perfect in a classic rhubarb fool or a comforting crumble, rhubarb is also delicious in savoury food. Try it with fresh mackerel or roast pork.
Recipes using rhubarb
Main course
Fresh mackerel with roasted rhubarb
By Nigel Slater
Roast duck with rosti potatoes and sauce of rhubarb and red port
By Curtis Stone
Salmon, herb and courgette roulade
By Ed Baines
Gammon with spiced rhubarb chutney
By Gregg Wallace
Roasted squab pigeon with sweet-and-sour compôte and roasted carrots
By Phil Vickery
Light meals & snacks
Rhubarb and goats’ cheese salad
By Gregg Wallace
Starters & nibbles
Rhubarb chutney with mackerel and watercress
By James Martin
Cornish duck pancakes with duck scotch eggs
By Paul Ainsworth
Roasted white asparagus, pine nuts, rhubarb, chervil and buttermilk
By Claire Hutchings
Tri-city sliders
By Tim Anderson
Caramelised pastry straws with sweet rhubarb ketchup
By Phil Vickery
Desserts
Rhubarb and apple Easter pie
By Gino D\'Acampo
Raspberry plate, posset, raspberry and vanilla condé with rhubarb and lime syrup
By John Burton Race
Vanilla panna cotta with rhubarb compote and orange tuile biscuits
By Danny Mills
Rhubarb and custard with almond crumble
By Silvena Rowe
Roasted rhubarb
By Nigel Slater
Cakes and baking
Rhubarb and custard tart
By The Hairy Bikers
Apple and rhubarb muffins
By Jo Brewer
Lemon and rhubarb tartlets
By James Morton
Chocolate mousse cake with Pimms roasted rhubarb and ice cream
By James Martin
Rhubarb meringue pie
By Janet Basu
Drinks and cocktails
Versailles shake
By Max Riesebieter
Somerset sour
By Wayne Collins
Rhubarb vodka
By Justin Gellatly
Other
Rhubarb sauce
By Antony Worrall Thompson
Rhubarb and vanilla jam
By Silvena Rowe
Rhubarb and passion fruit sauce
By Fiona Bird
Rhubarb and orange jam
By Mrs Beeton
See all recipes using rhubarb
Buyer\'s guide
Forced rhubarb is sold from January until March, when outdoor-grown rhubarb takes over. The latter can become coarse in late summer. Choose pert looking stems and avoid any limp or slimy-looking stems.
Storage
Slice, wrap and refrigerate, if possible. Cooked rhubarb freezes well.
Preparation
Wash and trim the rhubarb stems before use. Discard the leaves as they are poisonous. If using outdoor-grown rhubarb, remove any stringy outer layers. Cut into equal-sized pieces to ensure even cooking.
Forced rhubarb is very fragile so poach or bake only briefly to prevent it from disintegrating into a mush. Use a thick sugar syrup as it releases a lot of juice. Outdoor-grown rhubarb has a sharper taste and more fibrous texture, so requires a slightly longer cooking. Both varieties of rhubarb are good in pies, tarts, fools, jellies and ices. Rhubarb also makes a good jam with grapefruit, and tastes delicious made into a cordial flavoured with rosewater. Orange, vanilla and lavender all complement rhubarb.
Chocolate recipes
Super-rich chocolate ice cream
By Hugh Fearnley-Whittingstall
How could we live without chocolate? Fortunately, we don\'t have to, so dive into these recipes for chocolate brownies, cake, ice cream, hot chocolate, chocolate chip cookies, chocolate tartlets - the list goes on and on!
Recipes using chocolate
Main course
Beef chilli with bitter chocolate
By The Hairy Bikers
Pan-roasted canon of lamb with port and chocolate sauce, blue cheese leeks and pommes fondant
By The Lees Family
Braised beef cheeks with pear and bitter chocolate sauce
By Michel Roux Jr.
Saddle of hare served on blackberry jam with crispy thyme-scented polenta, parsnip silk, chestnut purée and a medley of autumn mushrooms
By Sara Danesin Medio
Curry mutton
By Neneh Cherry and Andi Oliver
Light meals & snacks
Mascarpone mousse with white chocolate and black pepper in a tropical fruit soup
By Jamie Theakston
Desserts
Chocolate Chantilly
By Heston Blumenthal
Chocolate fondant with salted caramel brittle and caramel sauce
By James Martin
Cherry chocolate pavlova
By Simon Rimmer
Chocolate and hazelnut filo rolls
By The Hairy Bikers
Chocolate meringues with chocolate cream
By Rachel Allen
Cakes and baking
Chocolate cake
By The Hairy Bikers
Chocolate cola cake
By James Martin
Chocolate Easter egg nest cakes
Biscotti with hot mocha dipping sauce
By Paul Hollywood
Bitter chocolate and coffee mousse cake served with a coffee anglaise
By John Burton Race
Drinks and cocktails
Homemade Irish cream
Crème de café
By Wayne Collins
Frappe latte
By Wayne Collins
Sparkling pearls
By Wayne Collins
Mexican-style spicy hot chocolate
By Sophie Dahl
Other
Perfect chocolate sauce
By Sophie Dahl
See all recipes using chocolate
Buyer\'s guide
Chocolate is made by roasting and grinding up cocoa beans to yield chocolate \'liquor\'. This comprises around 50 per cent cocoa solids and 50 per cent cocoa butter (the fat from the beans). In the labelling of chocolate the cocoa solids generally include the cocoa butter - it\'s basically all the bits of the chocolate that are from the cocoa pod rather than the later additives such as sugar, milk, lecithin, vanilla, etc.
A huge range of eating and cooking chocolate is available in supermarkets and specialist shops, including chocolate made from organically grown ingredients and coming from Fairtrade sources. The difference between all the various brands depends on the type of cocoa beans used, the proportion of cocoa solids and cocoa butter, the sugar content and the flavourings. Producers of chocolate must meet certain minimum requirements before they can use the names prescribed by law for chocolate and its different types, such as milk chocolate. When buying chocolate, read the list of ingredients. Look at the percentage of cocoa solids and sugar, as this indicates the quality and taste of the chocolate. The higher the cocoa content, the less sugar it contains and the more \'chocolatey\' it\'s going to be.
Seek out quality chocolate - the results will shine through. High-quality chocolate will make a distinctive, crisp, snap when broken, shattering cleanly. It should also start to melt when you hold it in your hand for a few seconds - the quicker the better, as this indicates a high cocoa butter content. (Cocoa butter has a melting point of 37C/99F, just below human body temperature, which is one of the factors that gives chocolate its enduring appeal.) In less expensive chocolate, vegetable oils and shortening have been substituted for the cocoa butter, and may even have been through the process of hydrogenation to lower these fats\' melting point and reproduce cocoa butter\'s essential characteristic.
Legally, all chocolate can contain up to 5% vegetable fat and this must be one or more of the six types of vegetable fat specified by the European regulations.
Storage
Store chocolate tightly wrapped in its original packaging or in cling film in a cool, dry place. Properly stored, plain chocolate will keep for a year; milk and white chocolate will keep for about six months (it will still taste okay after this time, but will not melt as well if kept any longer). If stored at warmer temperatures, chocolate can develop a \'bloom\' - a white, filmy residue. This \'bloom\' may well be \'cocoa butter bloom\', which indicates that the chocolate wasn\'t tempered correctly, or that it has got too warm and then cooled down again, allowing some of the cocoa butter in the chocolate to separate from the cocoa solids, rise to the surface and re-crystallise. This doesn\'t always affect the flavour of the chocolate, but should be seen as a warning that it hasn\'t been stored in ideal conditions. Tempering the chocolate again to realign its crystalline structure can rectify the bloom.
There is a second type of \'bloom\', referred to as a \'sugar bloom\', which is caused by moisture settling on the surface of the chocolate: this can happen when the bar is stored in a damp atmosphere. Any moisture that comes into contact with chocolate draws up the sugar crystals to the surface; the sugar then dissolves in the water and later re-crystallises on the surface, destroying the texture of the chocolate. The whole appearance and texture of the chocolate will be grey and gritty, and sadly the only place for the bar is the bin. For this reason, take care when storing chocolate in the fridge; it\'s best kept in an airtight container.
Preparation
Chocolate is used in a wide spectrum of dishes. Cocoa powder provides a concentrated chocolate flavour in cakes, biscuits and icing. Block chocolate is used in richer cakes, chocolate mousses, tarts, cheesecakes, sauces and ice cream. The epitome of chocolate for most chocolate lovers is the indulgent chocolate cake. There are hundreds of chocolate cake recipes and variations, including the classic Black Forest gâteau, the Austrian truffle cake Sachertorte, chocolate fudge cake and chocolate brownies.
A high-quality chocolate with 70 per cent (or more) cocoa solids, with its deep cherry tones, almost liqueur-like tangs and bitter sweetness, can be used with meat dishes to complement rich meats in much the same way as red wine does. Several Spanish Catalan dishes are flavoured with chocolate; Mexico has its mole (a chilli and chocolate sauce that\'s the basis of several meat dishes); in Italy chocolate is paired with boar and hare - it goes particularly well with game.
Asparagus recipes
in season
Asparagus risotto
By Phil Vickery
Although the season is very short, British asparagus is well worth the wait for its unbeatable flavour and freshness. We show you how to cook asparagus to perfection in our simple and delicious recipes, from asparagus soup to asparagus risotto.
Recipes using asparagus
Main course
Pasta primavera
By Simon Rimmer
King crab, asparagus, garlic and hazelnuts
By Aggi Sverrisson
Spiced cannon of salt marsh lamb with chicken liver masala and asparagus and spinach porial
By Cyrus Todiwala
Wok-cooked monkfish with sesame soy sauce
By Ching-He Huang
Roasted shoulder of pork with Parisienne potatoes, glazed carrots and Oxford sauce
By James Martin
Light meals & snacks
How to make an omelette
By Jane Hornby
Creamed cannellini bean veloute with a soft poached egg and grilled asparagus
By Richard Phillips
Crispy hen’s egg, griddled asparagus, asparagus purée, burnt onion
By Daniel Clifford
Asparagus and scallop salad, with cockle tartare sauce and mint oil
By Glynn Purnell
Poached egg, hollandaise and grilled asparagus
By James Martin
Brunch
Poached eggs with roasted asparagus and chorizo and tomato dressing
By Lesley Waters
Asparagus with coddled eggs
By Simon Rimmer
Poached egg with toasted brioche and hazelnut-crumbed asparagus
By James Martin
Asparagus with scrambled duck eggs and chives
By Lesley Waters
Eggs Benedict with asparagus and crispy Parma ham
By Antony Worrall Thompson
Starters & nibbles
Asparagus and puff pastry cigars
Asparagus, pancetta and olive salad with poached egg and croûtons
By James Tanner
Umami bomb (parmesan and wild mushroom custard)
By Alexis Gauthier
Grilled asparagus with lemon and chive dressing
By Michael Caines
Grilled asparagus with Stilton butter and red onion chutney
By James Martin
Drinks and cocktails
Bloody Nora
By Wayne Collins
See all recipes using asparagus
Buyer\'s guide
Asparagus is best when grown and picked fresh. Regardless of whether you’re buying thin \'sprue\' asparagus or extra-large \'jumbo\' spears, always choose stems that are firm and lush, rather than dry and wrinkly. Avoid any stems that are discoloured, scarred or turning slimy at the tips. If you\'re using whole spears, then make sure the buds are tightly furled. If you\'re making soup, though, you could also use the cheaper, loose-tipped spears you sometimes find on market stalls.
The less time it takes to get asparagus from the field to the plate, the better it will taste because the sugars in the plant start to turn to starch once it\'s picked. British-grown asparagus takes about 24 hours to get from plant to supermarket shelf, but it\'s worth checking the sell-by dates and visiting PYO farms for the freshest specimens you can find. Asparagus from outside the UK will spend longer in transport.
Preparation
Despite what you may have read or heard, it\'s not necessary to buy an asparagus steamer, nor to bind the asparagus into a bundle and cook it upright in a pan. For the best results, wash the stems thoroughly in a sink full of cold water. Then trim the stalks and, if the lower part of the stem seems tough when sliced and eaten raw, lightly peel the bottom third of the stem. Drop loose spears into a pan of boiling water and cook until just tender. The cooking time varies according to the thickness of the stems, but ranges between 3-5 minutes. Once it\'s cooked, drain and pat dry on kitchen paper. If you\'re serving it cold, you\'ll get the best flavour if, rather than cooling under the cold tap, you spread the hot asparagus out to cool on some kitchen paper.
Fresh, tender asparagus can be served raw: use a vegetable peeler to cut thin shavings into a salad and dressing it with a lemon vinaigrette, or serve it whole with aioli for dipping. White asparagus is particularly good raw