A super simple meal idea + global running week

Fitness & Thinking Fridays: this week, in roughly four minutes!

Ey up! How’s your week going?

This week, I moved gym, bought some nerdy accessories for a big trip and ran my first 5K talking pretty much all the way around. Today, I’m thinking on a banging meal Beth and I put together, social running, and, if you’re interested, an ashwagandha update!

Super simple meal ideas: homemade lamb koftas with a watermelon and feta salad

If you’ve been following me on social media for a while, you’ll no doubt have come across a super simple meal idea or two. In these 90-second or shorter videos, I introduce a meal, what you need, what you need to do and link you to the recipe in the caption if me or my partner in crime didn’t come up with it ourselves.

Following on from our super popular take on a homemade chicken shawarma recipe, we gave lamb kofta a go; Beth paired it with a super fresh watermelon and feta cheese salad and her tried and trusted tzatziki (see below). If you give it a go, let me know!

I’ve made and loved shawarma, shakshuka, baklava and now kofta – what’s next?

Ingredients to serve four people

• For the koftas

  • 500g ground lamb

  • 1 small red onion, finely chopped

  • 2 cloves garlic, minced

  • 1 tsp ground cumin

  • 1 tsp ground coriander

  • 1 tsp ground cinnamon

  • 1 tsp ground paprika

  • 1 tsp salt

  • 1/2 tsp black pepper

  • Fresh parsley, chopped

  • Fresh mint, chopped

  • 1-2 tbsp olive oil (for cooking)

• For the watermelon salad

  • At least a third of a watermelon, cubed

  • 200g feta cheese, crumbled

  • 1 small red onion, thinly sliced

  • 1/4 cup fresh mint leaves, chopped

  • 1/4 cup fresh parsley leaves, chopped

  • 2 tbsp olive oil

  • 1 tbsp fresh lime juice

  • Salt and pepper to taste

• Beth’s tzatziki

  • Half a cucumber, grated with the water squeezed out

  • Half a lemon, juiced

  • 3 cloves of garlic, finely chopped

  • 200g of natural yoghurt

  • A squeeze of honey

• For serving

  • Pita breads, warmed and sliced

  • Beth’s tzatziki sauce (above) or plain Greek yogurt

Instructions

1. Prepare the koftas

   • In a large bowl, combine the ground lamb, chopped onion, minced garlic, cumin, coriander, cinnamon, paprika, salt, pepper, parsley, and mint. If using, add the egg to help bind the mixture.

   • Mix thoroughly with your hands until all ingredients are well incorporated.

   • Divide the mixture into 8-10 equal portions and shape each portion into an oval or sausage shape.

2. Cook the koftas

   • Heat the olive oil in a large skillet over medium heat.

   • Add the koftas and cook for about 8-10 minutes, turning occasionally, until they are browned on all sides and cooked through.

3. Prepare the watermelon and feta salad

   • In a large bowl, combine the watermelon cubes, crumbled feta, sliced red onion, chopped mint, and parsley.

   • Drizzle with olive oil and lime juice, then season with salt and pepper to taste.

   • Toss gently to combine.

4. Serve

   • Warm the pita breads in a dry skillet or in the oven.

   • Serve the lamb koftas in the warm pita breads with a dollop of tzatziki or Greek yogurt and optional fresh vegetables like lettuce, tomato, and cucumber.

   • Serve the watermelon and feta salad on the side.

Enjoy!

@coachjackmannFollowing on from our super popular take on a homemade chicken shawarma recipe, we gave lamb kofta a go; @Beth Kirkbride paired it with a super fresh watermelon and feta cheese salad and her tried and trusted tzatziki (see below). If you give it a go, let us know! We’ve made and loved shawarma, shakshuka, baklava and now kofta – what’s next? Ingredients to serve four people For the koftas: 500g ground lamb 1 small red onion, finely chopped 2 cloves garlic, minced 1 tsp ground cumin 1 tsp ground coriander 1 tsp ground cinnamon 1 tsp ground paprika 1 tsp salt 1/2 tsp black pepper Fresh parsley, chopped Fresh mint, chopped 1-2 tbsp olive oil (for cooking) For the watermelon salad: At least a third of a watermelon, cubed 200g feta cheese, crumbled 1 small red onion, thinly sliced 1/4 cup fresh mint leaves, chopped 1/4 cup fresh parsley leaves, chopped 2 tbsp olive oil 1 tbsp fresh lime juice Salt and pepper to taste Beth’s tzatziki: Half a cucumber, grated with the water squeezed out Half a lemon, juiced 3 cloves of garlic, finely chopped 200g of natural yoghurt A squeeze of honey Instructions: Prepare the koftas in a large bowl by combining the ground lamb, chopped onion, minced garlic, cumin, coriander, cinnamon, paprika, salt, pepper, parsley, and mint. If using, add the egg to help bind the mixture. Mix thoroughly with your hands until all ingredients are well incorporated. Divide the mixture into 8-10 equal portions and shape each portion into an oval or sausage shape. Cook the koftas for about 8-10 minutes in pre-heated olive oil in a large skillet over medium heat, turning occasionally, until they are browned on all sides and cooked through. In a large bowl, combine the watermelon cubes, crumbled feta, sliced red onion, chopped mint, and parsley. Drizzle with olive oil and lime juice, then season with salt and pepper to taste. Toss gently to combine. Serve the lamb koftas in warmed pita breads with a dollop of tzatziki or Greek yogurt with the watermelon salad on the side. Enjoy! #kofta #watermelon #simplerecipe

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Global running day

So it was global running day on Wednesday 5 June and your boy ran his second 5K in a week, that time with The Tortured Runners’ Department.

Now, I didn’t run before February this year. In part because I thought it would unnecessarily hinder my attempt to put on weight. And I mean, sure, I’ve had nice running shoes but they only ever saw brisk walks or gym work.

This year, though, supporting my girlfriend’s training, I decided to pick up the pace, and ran my first 5K as a parkrun in Hillsborough. I managed it in about 27 minutes and it was fun, it was sociable, and, I thought: maybe I could do this again.

Fast forward to June and my third park run and, at my heaviest ever, I decided I’d go for it. I started towards the front and roughly stayed there! It was class, properly an effort in parts but also a figurative rush as I found myself moving quickly and often in step with complete strangers.

On Wednesday, I gladly led the warmup and was happy to chat all the way around our route. It wasn’t record setting by any means but, on a sunny weekday evening with people just wanting to move and be sociable, I’m properly into something I used to think could never be for me.

“Global Running Day is a worldwide celebration of running that encourages everyone to get moving. It doesn’t matter how fast you run or how far you go. The important thing is that you get out, have fun being active, and inspire others to join you!”

https://globalrunningday.org/

So, if like me, you’ve thought running’s not for you, maybe use global running day as motivation to look up a friendly club or grab a coupla mates and just see what happens when you let your feet go.

The Tortured Runners’ Department in Hillsbrough Park, June 2024; image: @torturedrunners

An ashwagandha update

Three weeks ago, I stopped taking ashwagandha – the article below tells you why I started and stopped taking it and when I’d take it again – and, since then, my mood, libido and self-belief have all improved.

Nonetheless, aligned with Men’s Health Month in June, and, as it turns out Men’s Health Week from June 10th-16th, I’ve booked in with my GP for a check up, where I’ll ask for a prostate test, and, if possible, a hormone check. But more on that in the coming weeks…

And that’s it from me!

If you enjoyed this week’s issue, let me know, and, if you really liked it, tell a friend – it’d mean a lot to me and would help my coaching to grow!

Much love

Jack x