𝔻𝕦𝕔𝕜 𝕔𝕙𝕚𝕡𝕤 💚
A trip on lunch to @stacknewcastle and picked up these amazing fries to share with @justmenikkit . Topped with shredded duck 😍 from @hatch76_ definitely be back to try another set of loaded fries 🙌🏻
▪️ Calories matter more than the quality of the food you're eating for weight loss.
▪️You CAN still eat pizza, cake, donuts, sugar, ice cream , cookies , drink alcohol AND still lose weight if you're in a calorie deficit.
▪️You CAN still gain weight eating 100% clean foods if you're in a slight calorie surplus.
▪️I'm not saying don't eat clean foods. Just don't listen to people who say you CAN'T / SHOULDN'T eat 'insert food' if you want to lose weight, without them giving you a reason 'there isn't one' as they are idiots. ▪️ Understand energy balance. Have more flexibility in your diet 'if you want'. This will make it more fun and easier to adhere to. Just make up the majority of your food intake '80%' from whole nutritious foods. Then eat a battered mars bar if you want & STILL lose weight 'aslong as you're in a calorie deficit'. Here's a cool study to read 😀
Duck Soup with Wild Mushrooms
2kg Duck, breast, and legs removed (keep giblets)
1 large carrot, diced
1 large onion, chopped
3 bay leaves
Handful of thyme
Handful of parsley
1 tbsp dried sage
5cm fresh ginger, grated
2 garlic cloves, chopped
50g rice noodles
80g baby corn
80g mange tout
1 tbsp light soy sauce
150g wild mushrooms
2 spring onions, sliced diagonally
Salt and pepper
1.5ltr water, to cover carcass
1) With the duck breasts and legs removed, place the carcass and giblets into a deep pan and cover with 1.5ltr of water. Add the carrot, onions, bay leave, thyme, parsley and sage to the pan and season with salt and pepper. On a low heat, simmer for at least 4 hours.
2) keep the duck legs in the fridge ready to use later and keep the breasts for another meal.
3) After 4 hours, allow the stock to cool completely, remove the carcass and giblets and skim the layer of fat that has settled on top.
4) Preheat oven to 200c.
5) In a frying pan heat until hot and place the duck legs, skin side down until crispy. Then place in an oven dish and cook for 30 minutes in the oven until cooked and crispy and then set aside. Keep the fat from the duck in the frying pan for the mushrooms later.
6) Blend the soup until smooth and then pass through a sieve into a large jug and set to one side.
7) Clean the pan and add the soup back into the pan and place on a low heat.
8) Add the soy sauce, garlic and ginger to the soup and simmer for 10 minutes, add the mange tout, baby corn and noodles and simmer for another 5 minutes.
9) Whilst the soup is simmering shred the duck legs and put to one side, slice the spring onions and set to one side.
10) In the frying pan from the duck legs heat the fat and add the mushrooms and fry until softened and browned.
11) Serve into bowls, by adding the noodles, mange tout and baby corn using tongs, with a ladle pour over soup then scatter the shredded duck breast, mushrooms and spring onions on top.
🦆💕 What a DUCK-ing delicious start to the Bank Holiday long weekend 😜☀️🌈
🤤👉 Want to find out how to get @the_duck_shed_london to pop up at your office for lunch? Just WING us an email (see what I did there...) and we’ll give you the lowdown 🍽🌞
And finally, HAPPY BANK HOLIDAY WEEKEND PEOPLE 👀 - Now, let’s all pray for the 30 degree heat to return, shall we?! ☀️🙏
Little PB for chest supported row: 90kg x 11
Plus a flex-off with my new mate, a 55 year old retired farmer who is shredded as duck. #shreddedduck#leanat50
If you haven’t tried chest supported rows, try the setup shown here. Favourite exercise at the moment: minimises cheating so makes for an extremely comparable movement with good mind-muscle potential. 💪