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Avocado’s, walnuts, blueberries, oatmeal, and kale are all considered superfoods. Similarly to the name, superfoods do have some superpower characteristics. These foods are jammed packed with antioxidants, vitamins, minerals, polyphenols, and are heart healthy. Although, there is a relatively new superfood that is starting to reign over all the other superfoods. That superfood is- Pulses. Pulses are categorized as: legumes, beans, lentils, and peas.

Surprisingly enough, one half cup of lentils compared to 1/2 cup of quinoa, lentils have 5 grams more protein than quinoa. That’s double the protein! As one could assume, pulses surpass a number of foods in their nutrient levels. Brown rice, bananas, and pork are all surpassed in fiber, folate, and potassium when compared to pulses.

But what kind of meals can you make with beans? Well: curry, burgers, pasta, pudding, chili, and stuffed pepper to main a few. I personally love this recipe from, Cynthia Sass’s new book, Slim Down Now: Shed Pounds and Inches With Pulses – The New Superfood. My father is a lover for lasagna and so am I. We both were not disappointed and our taste buds were happy!

Cannellini Bean and Vegetable “Lasagna”


beanveglasagna1 Roma tomato cut into thin round slices

1 medium zucchini, sliced into rounds about ¼ inch thick

1 large whole Portobello mushroom

1 tablespoon extra virgin olive oil, divided

½ cup cannellini beans (canned, drained and rinsed is fine)

1 teaspoon minced garlic

2 tablespoons minced red onion

3-4 fresh fresh basil leaves, chopped

½ teaspoon salt-free Italian seasoning

1/8 teaspoon black pepper

1/16 teaspoon cayenne pepper


Preheat oven to 400 F. Place tomato and zucchini slices and mushroom on a cookie sheet and brush or rub with half of the olive oil. Roast for fifteen minutes. Meanwhile, in a small food processor puree the beans with the remaining olive oil, garlic, and one tablespoon of water. Transfer the bean puree to a bowl and fold in the onion, basil, Italian seasoning, black and cayenne pepper. Remove vegetables from the oven, and on a second cookie sheet, layer the vegetables with bean mixture, with the Portobello as the base, then beans, then zucchini, more beans, then tomatoes. Return the “lasagna” to the oven for an additional fifteen minutes.  You can make this ahead and reheat, or freeze and reheat.

Cynthia’s Book and website can be accessed below:

Book; https://www.amazon.com/dp/0062311840/ref=cm_sw_su_dp?tag=authorweb-20

Website: http://cynthiasass.com/

1) Pre-Activation:

Foam Roll for 5 mins
90/90 x 60secs
Bretzel x 45 secs each side

2)Warm up:

8 Min Steady Pace
10 Walking Lunge – light db
10 Good Mornings
200m Run

3) Strength:

Option 1 & 2
10 @ bar
5 @ 50%
3 @ 60%
3 @ 70%
3 @ 80%
3+ @ 90%

Option 1)
10 Min EMOM
3 Hang Snatches

Option 2) 10 Min EMOM
5 DB/KB Snatch – each side

4. Conditioning

12 Min AMRAP
10 Box Jumps
10 DB Snatch each arm

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