I bumped into the original dish at an Italian restaurant the family visited once in high school. I don't remember it that well beyond "this was delicious" so I've tried to recreate it a few times; this evolved from that.
It's evolved over the years (and continues to evolve) via a few things, mainly (as of 1/29/2020):
* Discovery of sliced fried garlic, via Babish's aglio e olio video
* Discovery of capers, probably via Gordon Ramsay
* Discovery of broccolini, no idea where
Ranges below are based on appetite but the ratios should stay approximately the same (e.g. 50g pasta means more like 1 link sausage).
Unsolved problems here include the best way to do the broccolini, and the best timing/oil heat for the capers. Ideally I like them fairly crispy but this seems hard to do.
Ingredients (per person):
* Pasta (Rigatoni preferred), 50-100g depending on appetite
* Salt for water
* Spicy sausage links (Hot Italian or Andouille), 1-2 links. Fine to use good chicken sausage
* Garlic, 4-6 cloves minimum (typically ~1 head/2 people if doing 180-200g pasta)
* Optional: Capers, ~1tbsp. Relatively large ones often work better.
* Optional: Broccolini (3-4 stems)
* EVOO (usually about 2-4 tbsp total, I don't really measure)
* Optional: Parsley to garnish
* Optional: Parmesan to garnish. Aged is better.
* Optional: Pepper flakes to amp up the heat
* Optional: White/Sherry vinegar or lemon juice
Steps:
1) Put your pasta water on to boil - this tends to take a while and some pasta (e.g. store-bought dry rigatoni) can take upwards of 15mins, so best to start early.
2) Prep - slice sausages 1/8" to 1/4" thick, slice garlic thin, drain the capers and set to dry on paper towels. Break up the broccolini if using. Chop parsley.
If using a long-cooking pasta - put into the water around here
For the below steps, pepper flakes can be added to the oil while it heats up in order to add extra heat.
3a) Sausage: Heat ~1tbsp of olive oil in a large saute pan over medium/medium-high heat. Once shimmering, add the sausages slices and toss/mix to coat with oil. Arrange slices in a single layer and cook 2-4 minutes, until very brown and crispy. Flip and repeat for the other side. Reserve. Don't clean this pan yet.
Note: I like my sausage crispy for this. Don't underdo it.
3b) Garlic: Heat ~2tbsp of olive oil over medium-low heat in a saute or fry pan (can be the sausage pan, if not using broccolini). Add the garlic and spread around; it should be just sizzling at the edges. Cut the heat to low and leave to fry for 2-5 minutes.
3c) Broccolini (Optional): Heat ~1tbsp of EVOO over medium-high heat in a large sautee or fry pan (can add a splash of oil to the sausage pan and use that if desired) and add the broccolini, tossing or mixing to coat well. Cook, tossing occasionally, until browned.
Proceed with below once pasta is 2 minutes from ready
4) Turn the garlic pan to medium heat. Once heated, add the capers and fry for 30-60 seconds, then cut the heat.
5) Drain pasta and add 1-2 splashes of pasta water to the garlic pan. Mix the oil and water around to emulsify, then add the pasta and mix until well-coated with sauce. Optionally, grate in a small amount of parmesan and continue to mix. Also optionally, add a light sprinkle of vinegar or lemon juice to cut the richness - be conservative here.
6) Add the sausage and broccolini and stir to combine. Serve, and top with parsley.
Wednesday, January 29, 2020
Friday, January 6, 2017
Supplemental Stuff, Updates, etc.
General notes, relevant to supplementation and general progress:
1) Glucosamine Sulfare or Sulfate Salts (Rottapharm) is probably useful as it reduces markers of collagen degradation and thus probably reduces progression towards problematic side effects of too much climbing.
2) Chondroitin appears to be pointless.
3) High calcium intake is very important for climbing health; providing a surplus (in conjunction with other vitamins, e.g. D and K2 - fortunately found in butter/ghee) will go far towards preventing unnecessary injuries.
4) There's very little evidence supporting ZMA specifically, but it's handy if you're low in the ingredients.
5) Importantly, it's probably not a good idea to climb every day. Alternating days of climbing and lifting - when climbing's even possible - probably reigns here. That's also good because it provides a great excuse for getting back on the lifting wagon and reclaiming the old body.
Also probably time to start sketching out an outline for that cardio manifesto I've been toying with.
For supplements, I'm generally skeptical of anything that's associated with reduced symptoms unless it's acting on the underlying; I'm concerned about my fingers hurting because I don't want to fuck them up, not because it's painful.
1) Glucosamine Sulfare or Sulfate Salts (Rottapharm) is probably useful as it reduces markers of collagen degradation and thus probably reduces progression towards problematic side effects of too much climbing.
2) Chondroitin appears to be pointless.
3) High calcium intake is very important for climbing health; providing a surplus (in conjunction with other vitamins, e.g. D and K2 - fortunately found in butter/ghee) will go far towards preventing unnecessary injuries.
4) There's very little evidence supporting ZMA specifically, but it's handy if you're low in the ingredients.
5) Importantly, it's probably not a good idea to climb every day. Alternating days of climbing and lifting - when climbing's even possible - probably reigns here. That's also good because it provides a great excuse for getting back on the lifting wagon and reclaiming the old body.
Also probably time to start sketching out an outline for that cardio manifesto I've been toying with.
For supplements, I'm generally skeptical of anything that's associated with reduced symptoms unless it's acting on the underlying; I'm concerned about my fingers hurting because I don't want to fuck them up, not because it's painful.
Sunday, November 20, 2016
Sunday, November 11th, 2016
Key Takeaway:
For Taku intervals and steady-state conditioning, do the lower-intensity stuff on an inclined elliptical or treadmill.
At least some cardio should be AM to wake up; this can be light and low-intensity. Probably the same half-hour setup as currently used, but potentially at an even lower intensity than currently used to avoid tiring out. This should be done immediately on waking the first time - take meds and just go power walk/elliptical.
Intervals should alternate machines where possible (never do the same thing twice in a row unless absolutely necessary) and be exclusively zero-impact until running's improved. Running would then only be on days as far from any squatting/deadlifting as possible.
The erg's still out until shoulder's back to better shape, meaning consistent soft tissue, TRX, and band work.
Details:
Back in the gym, a little more solidly this time. Cardio is the one thing I can consistently do during the week, so I've been running through Taku's protocols (so far the "first two weeks" part - this started with 1-2 runs of 90/90, then 3 for most of the last two weeks, now 4 for the last two times; it'll be the protocol as traditionally written going forward). Other days it's conventional cardio, looking for ~20 minutes at lactate threshold (which with the caffeine and addy is more like 150-180 heart rate instead of the generally-prescribed 120-130...jesus). The weekends (and generally any SF days, and/or any SEA days) go more to climbing right now, with lifting to return soon.
In the interest of minimizing system stress, I'm trying to focus on concentric-only cardio. Machine choices are laid out below, though there's some variation in validity there. I'm also trying to focus on low-impact, at least for the intervals.
From an energy expenditure/weight loss effect perspective, it's probably worth designating 1-2 primary machines for the lactate threshold work and then cycling through everything else for the intervals. Based on the selection below, I'd probably peg inclined Elliptical and Treadmill for threshold and everything else for the intervals. Erg probably calls for some PT in advance; packing TRX and some soft tissue tools for the road lets me do a lot there, but dedicated attention (especially graston for the lat...) will be a big help too. Also a great way to burn through the FSA funds.
Given some running coaching to get form down (also mobility work etc. - I've been terrible about couch stretching, actually) that may be a viable choice for a mid-week (say Tuesday) session - presumably any squatting would be something like Thursday/Friday and Sunday, so it'd give just about the best possible recovery window and let me work on a pretty fundamental human skill.
Favored Machine Choices
- Erg
- Upright bike
- Recumbent bike
- Stairmaster
- Treadmill (INCLINE)
- Elliptical (INCLINE)
These are all nice in that there's no/little lengthening under load - it's actually kind of annoying trying to find other sources on this, but it's not that hard to figure out for yourself (or to test - go do a hard cardio workout on a new machine; if you're not particularly sore the next day, it's low/no-eccentric).
Presumably more exotic machines like the Versaclimber and Airdyne match this.
The treadmill and elliptical seem like mixed bags, since both either are or emulate flat running and thus (at least based on reputation) have a greater eccentric component than the above (where any lengthening is either unloaded [erg, stairmaster] or actively facilitated by shortening from the other side [bikes]). Doing these things on an incline helps by simulating hills; there may also be a way to manipulate foot position on the elliptical to similar effect. Murder on the calves, though.
Other Attractive Ideas
The stereotypical powerlifter "counter-culture" exercises also seem to fall into the lower/no eccentric zone - which makes a lot of sense:
- Sledgehammer
- Sled pull (aka regular sled)
- Sled push (aka prowler)
- Hill sprints
Rope jumping is probably acceptable since it shouldn't kill quads/hamstrings/glutes, though concentrically it's murder on the calves.
Unfortunate Exclusions
- Flat running/Treadmill
- Flat elliptical
Other than that it's actually hard to say - the big problem honestly seems to be that you've got to hit an incline to do a particularly good job. We're also primarily after low/no impact activities for anything halfway intense.
For Taku intervals and steady-state conditioning, do the lower-intensity stuff on an inclined elliptical or treadmill.
At least some cardio should be AM to wake up; this can be light and low-intensity. Probably the same half-hour setup as currently used, but potentially at an even lower intensity than currently used to avoid tiring out. This should be done immediately on waking the first time - take meds and just go power walk/elliptical.
Intervals should alternate machines where possible (never do the same thing twice in a row unless absolutely necessary) and be exclusively zero-impact until running's improved. Running would then only be on days as far from any squatting/deadlifting as possible.
The erg's still out until shoulder's back to better shape, meaning consistent soft tissue, TRX, and band work.
Details:
Back in the gym, a little more solidly this time. Cardio is the one thing I can consistently do during the week, so I've been running through Taku's protocols (so far the "first two weeks" part - this started with 1-2 runs of 90/90, then 3 for most of the last two weeks, now 4 for the last two times; it'll be the protocol as traditionally written going forward). Other days it's conventional cardio, looking for ~20 minutes at lactate threshold (which with the caffeine and addy is more like 150-180 heart rate instead of the generally-prescribed 120-130...jesus). The weekends (and generally any SF days, and/or any SEA days) go more to climbing right now, with lifting to return soon.
In the interest of minimizing system stress, I'm trying to focus on concentric-only cardio. Machine choices are laid out below, though there's some variation in validity there. I'm also trying to focus on low-impact, at least for the intervals.
From an energy expenditure/weight loss effect perspective, it's probably worth designating 1-2 primary machines for the lactate threshold work and then cycling through everything else for the intervals. Based on the selection below, I'd probably peg inclined Elliptical and Treadmill for threshold and everything else for the intervals. Erg probably calls for some PT in advance; packing TRX and some soft tissue tools for the road lets me do a lot there, but dedicated attention (especially graston for the lat...) will be a big help too. Also a great way to burn through the FSA funds.
Given some running coaching to get form down (also mobility work etc. - I've been terrible about couch stretching, actually) that may be a viable choice for a mid-week (say Tuesday) session - presumably any squatting would be something like Thursday/Friday and Sunday, so it'd give just about the best possible recovery window and let me work on a pretty fundamental human skill.
- Erg
- Upright bike
- Recumbent bike
- Stairmaster
- Treadmill (INCLINE)
- Elliptical (INCLINE)
These are all nice in that there's no/little lengthening under load - it's actually kind of annoying trying to find other sources on this, but it's not that hard to figure out for yourself (or to test - go do a hard cardio workout on a new machine; if you're not particularly sore the next day, it's low/no-eccentric).
Presumably more exotic machines like the Versaclimber and Airdyne match this.
The treadmill and elliptical seem like mixed bags, since both either are or emulate flat running and thus (at least based on reputation) have a greater eccentric component than the above (where any lengthening is either unloaded [erg, stairmaster] or actively facilitated by shortening from the other side [bikes]). Doing these things on an incline helps by simulating hills; there may also be a way to manipulate foot position on the elliptical to similar effect. Murder on the calves, though.
Other Attractive Ideas
The stereotypical powerlifter "counter-culture" exercises also seem to fall into the lower/no eccentric zone - which makes a lot of sense:
- Sledgehammer
- Sled pull (aka regular sled)
- Sled push (aka prowler)
- Hill sprints
Rope jumping is probably acceptable since it shouldn't kill quads/hamstrings/glutes, though concentrically it's murder on the calves.
Unfortunate Exclusions
- Flat running/Treadmill
- Flat elliptical
Other than that it's actually hard to say - the big problem honestly seems to be that you've got to hit an incline to do a particularly good job. We're also primarily after low/no impact activities for anything halfway intense.
Monday, June 13, 2016
2016-06-13 Deadlift
Diesel - 5lbs
Bat Wing - 5lbs
Bridge - 5
Overhead Squat - 45x5
Deadlift:
135x5
165x5x2
180x5
195x5x3
Not atrocious, but not great. Wasn't feeling too good going in today.
Tore the shit out of my shins.
Turkish Get-Up:
25x3*x3
Probably best to add reps or something - get to like 5 sets of 5 before moving to the next weight.
45-Degree Back Raise:
Hands - 10
10lbs - 10x2
No real issues here. This should probably be supersetted with CSRs.
Cat-Camel
Birddog
Couch Stretch
Hamstring Stretch
Rotational Stretch
TBall on infraspinatus
Quad roll
General sense is that I've got 4 things I'm trying to take care of:
- Quad Pain
- Lumbar Issues
- Gait
- Shoulder
Should put birddogs into the warmup
Bat Wing - 5lbs
Bridge - 5
Overhead Squat - 45x5
Deadlift:
135x5
165x5x2
180x5
195x5x3
Not atrocious, but not great. Wasn't feeling too good going in today.
Tore the shit out of my shins.
Turkish Get-Up:
25x3*x3
Probably best to add reps or something - get to like 5 sets of 5 before moving to the next weight.
45-Degree Back Raise:
Hands - 10
10lbs - 10x2
No real issues here. This should probably be supersetted with CSRs.
Cat-Camel
Birddog
Couch Stretch
Hamstring Stretch
Rotational Stretch
TBall on infraspinatus
Quad roll
General sense is that I've got 4 things I'm trying to take care of:
- Quad Pain
- Lumbar Issues
- Gait
- Shoulder
Should put birddogs into the warmup
Sunday, June 5, 2016
2016-06-05 Bench
Diesel - 2.5s
Bat Wing - 2.5s
Bridge - 5 (no bands)
Pushups - 10
Bench -
45x8
65x8
85x6
105x5
135x5, 5, 4
Probable poor choice to skip 130, esp. after less sleep last night.
Bat Wing - 2.5s
Bridge - 5 (no bands)
Pushups - 10
Bench -
45x8
65x8
85x6
105x5
135x5, 5, 4
Probable poor choice to skip 130, esp. after less sleep last night.
Monday, May 30, 2016
2016-05-30 Oly
Diesel - 5lbs (including skiers)
Bat Wing - 5lbs (3)
Bridge - 5 regular, 1 band
Overhead Squat - 65x8
Snatch High Pull -
65x2
85x3x5
These got progressively better; still gotta work on the technique.
Hang Snatch -
45x3
65x2x4
75x2
Again, technical work required.
Clean and Jerk -
75x1
95x1
115x1x5
30-second rests on all.
Then did some upper back rolling because it was complaining.
Bat Wing - 5lbs (3)
Bridge - 5 regular, 1 band
Overhead Squat - 65x8
Snatch High Pull -
65x2
85x3x5
These got progressively better; still gotta work on the technique.
Hang Snatch -
45x3
65x2x4
75x2
Again, technical work required.
Clean and Jerk -
75x1
95x1
115x1x5
30-second rests on all.
Then did some upper back rolling because it was complaining.
Sunday, May 29, 2016
2016-05-29 Squat
Nice rapid session.
Diesel - 5s, including skiiers
Bat Wings - 5s
Bridges - 10 regular, a couple with bands
Overhead Squat - 45x10, 75x8
(in vans)
Squat -
105x6
135x5
155x5x3
Nice fast pace here.
TGU -
30x3/3, 2 (3F)/2, 3/1 (2F)
Weird
Pistols -
3x5*
Noticeable lack of mobility in left hip.
Quad roll
Diesel - 5s, including skiiers
Bat Wings - 5s
Bridges - 10 regular, a couple with bands
Overhead Squat - 45x10, 75x8
(in vans)
Squat -
105x6
135x5
155x5x3
Nice fast pace here.
TGU -
30x3/3, 2 (3F)/2, 3/1 (2F)
Weird
Pistols -
3x5*
Noticeable lack of mobility in left hip.
Quad roll
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