April 11, 2025

For time:

Bike 1,600 meters

Rest 4 minutes

Run 800 meters

Rest 2 minutes

Run 400 meters

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Warm up with (SLIPS):

Scales

L-sits

Inversions

Planks

Stretching

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Sardine-Stuffed Avocado Boats

Serves: 2

Prep Time: 10 minutes

Cook Time: None

Ingredients

• For the Filling:

  • 1 can (3.75-4.25 oz/106-120g) sardines in olive oil, drained (keep a little oil for flavor)

  • 1 tbsp mayonnaise (sugar-free, or use Greek yogurt for a lighter option)

  • 1 tsp Dijon mustard

  • 1 tbsp lemon juice

  • 1/2 tsp smoked paprika

  • 1/4 tsp garlic powder

  • Salt and black pepper to taste

  • 1 tbsp fresh parsley or dill, chopped (optional, for freshness)

  • 1 small pickle or 1 tbsp capers, finely chopped (for tang)

• For the Base:

  • 1 large ripe avocado, halved and pitted

  • 1/4 cup shredded lettuce or arugula (optional, for crunch)

• To Garnish (Optional):

  • A sprinkle of red pepper flakes or everything bagel seasoning

  • A drizzle of extra olive oil from the sardine can

Instructions

1. Make the Filling: In a small bowl, mash the sardines with a fork until broken down but still chunky. Mix in the mayonnaise, Dijon mustard, lemon juice, smoked paprika, garlic powder, salt, and pepper. Stir in the chopped pickle or capers and fresh herbs if using. Taste and adjust seasoning—sardines are salty, so go light on the salt at first.

2. Prep the Avocado: Scoop out a little extra flesh from the center of each avocado half to make a bigger well (add the scooped avocado to the sardine mix if you want it creamier). Sprinkle the cut side with a pinch of salt and a squeeze of lemon juice to keep it fresh.

3. Stuff It: Spoon the sardine mixture into the avocado halves, piling it high. If using lettuce or arugula, tuck a little under the filling or on the plate for added texture.

4. Garnish: Sprinkle with red pepper flakes or everything bagel seasoning for a kick, and drizzle a teaspoon of the sardine oil over the top if you like it extra rich.

5. Serve: Eat straight from the avocado skin with a spoon, or plate it with a side of cucumber slices or celery sticks for more low-carb crunch.

   
   

Tips

• Spice It Up: Add a dash of hot sauce or cayenne if you like heat.

• Net Carbs: About 2-3g net carbs per serving (mostly from the avocado), depending on your add-ins.

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