Recipes

[Thom Downing]

Lets post some healthy shakes, meals to share ideas. I am sick of cottage cheese, fiber one and blueberries evry morning!

This morning's meal:

3 tblspns Cottage Cheese
1/2 cup Fiber One
1/4 cup Zen Oatmeal
1 tblspn Almond Butter

Yummy:rolleyes:

[John Nguyen]

1 - Authentic Greek Yogurt, 2% fat, found at Trader Joe's (this yogurt is smooth and packs a protein punch with 17 grams of protein, 8 grams of carbs, 4 grams of fat).

2 - Throw in a small handful of pumpkin seeds (essential fatty acids).

3 - Throw in a small amount of raisins or dried blue berries (antioxidant).

4 - Mix.

5 - Enjoy.

~ 20 g protein
~ 24 g carbohydrates
~ 11 g fat (the good kind)

[John Nguyen]

- One serving of Quick dry oats

- One serving of whey protein (flavor is up to you -- I like Next Nutrition's "Designer Whey" in chocolate or french vanilla).

- A small handful of raisins, or dried blue berries (antioxidant)

- a little bit of water (amount depends on what kind of consistency you prefer. I like mine similar to thick cake batter. Experiment!)

Mix it all up into the consistency you like -- loose, thick, or somewhere in between. You do not have to heat this mixture, which means it's great to throw all the dry ingredients into a small tupperware container for on-the-go, and when you're ready for a healthy snack (or meal) just add water.

~ 22 g protein
~ 30 g cabohydrates
~ 4 g fat

[Scott Kolasinski]

Here's one:

High Protein Pancakes:

8 egg whites
1/2 cup oatmeal (or oatbran)

Add a dash of cinnamon
1 packet of Splenda

Combine all, whip together
Put on a pan sprayed with Non-stick cooking spray and cook until golden brown on each side. Enjoy! Use sugar-free syrup with them. I love that stuff.

Options:
Chop up a small apple, or add frozen fruit, such as blueberries to taste.
May even mix in some cottage cheese for a little more dense consistency.
Spread it with organic peanut or almond butter when done.

As made above without fruit:
Calories = 282
Carbs = 30 g
Protein = 33 g
Fat = 2.5 g
Fiber = 4 g

[John Nguyen]

Just had a before-bedtime protein snack (to keep that anabolic process happening through the night), I had a pretty simple and tasty mixture:

- Half serving of 2% Greek Yogurt (from Trader Joe's)

- Half serving of Muscle Milk protein powder in chocolate (from FIT)

- A few crumbs of granola (I like to limit carbohydrates before bed)

This Greek Yogurt is phenomenal in its smooth, thick and creamy texture. After a good mixing with a spoon, the consistency is close to a light chocolate pudding. A great, healthful treat for any time!


~ 23 g protein
~ 15 g carbohydrates
~ 11 g fat

[Thom Downing]

Dice up 3 medium sized Beets into bite sized pieces onto a plate

Add 3 tablespoons balsamic vinegar, 2oz crushed walnuts, 2 tablespoons crumbled goat cheese.

Chill and eat.

Check out this link for nutritional value of Beets

http://www.nutritiondata.com/facts-B00001-01c20bu.html

[davidama]

John's oatmeal/protein is the conerstone of my daily meals, I have had it pretty much twice a day for the last 6 years.

I use 2 scoops of protien and and 1 tbsp of all natty PB.

It is great because you can easily adjust the protein, carbs, fat.

[John Nguyen]

Let's keep this thread permanently at the top. It can grow and be utilized on-going.

[Josie Douglas]

I've been eating this delicious snack for a couple of months now.

1/2 FAGE Greek Yogurt 2% ($1.89 Trader Joe's)
1 Scoop "Healthy Scoop" (Whole Foods - Flax, Organic Oats and Soy)
Fresh Blueberries


Mix it all together...it's a great snack, fills you up!

[Dave Corbin]

When rushed, we often do this quick and simple dinner. The second variation is when we need to carb load for some reason or just have to have some rice because we miss it.

Per person:

1 filet of Sole (petrale sole is most common but any sole or flounder works) these are usually about 4 oz each. Hungry? take an extra
2 cups of sugar snap peas ( NOT english peas... Snap pea pods are edible and taste good. English pea pods taste like green dirt)
green salad
Draeger's or Penzey's spice called Thai Rub
Tablespoon of olive oil

1 cup cooked Trader Joe's Jasmine Brown rice optional (cooked according to package in about 40 minutes)

Directions
1) Boil water for the Sugar peas
2) heat non stick fry pan with oil... I use medium to high heat
3) sprinkle salt, pepper and Thai rub on fish filet... I like both sides
4) dust filet with four (just barely)
5) drop pea pods in water (I usually nip off the stem end with my fingers)
6) shake excess flour off fish and drop in pan with hot oil
7) it should be sizzling, then 1.5 minutes later, turn fish
8) Turn off power to fry pan
9) drain pea pods and plate... takes about 30 seconds
10) wait 30 more seconds (heat from the pan is still cooking fish) and plate fish... it keeps cooking by it self. (if you are lucky, the fish is barely cooked through by the time you sit at the table with a slightly browned exterior)

Eat with salad and simple oil and vinegar dressing

Total meal:
total total with rice
claories 388 604 cal
from fat 78 93 cal

total fat 10 12 g
sat fat 1 1 g
transfat 0 0 g
cholesterol 86 86 mg
sodium 203 213 mg

total carb 29 74 g
fiber 8 12 g
sugars 12 13 g

Protein 44 49 g


Without the rice, it is a relatively low cal, high protein, low carb meal that is best with a glass of Pinot Grigio but Pinot Noir or Rhone wines work well enough if you need your red. (5 oz glass adds about 123 cals and 3g carbs.)

Of course, if you salt the water for the peas, add butter to the fry oil and/or rice, or use store bought dressings, you can really jump up the calories and sat fats.

Anyway, fast and good with the Thai rub adding what sole needs to make Sole taste like something. Only 2 pots and one only had water in it so it is easy to clean up.

happy eating. dc

[John Nguyen]

^^^ Great information, Dave. My wife and I will try this recipe one night this week.

JN

[davidama]

Not a recipe, but a tip -

If you want to slow down the absorption of a whey protein shake, add some fiber or some fat to it.

[John Nguyen]

Not a recipe, but a tip -

If you want to slow down the absorption of a whey protein shake, add some fiber or some fat to it.

That's true. You can also sip the whey protein drink over a period of time.

JN

[Analisa Naldi]

Johnny -- Did Jean ever pass along the recipe for how to make those snacks from last week? The ones rolled into balls? Those were solid!

[John Nguyen]

Johnny -- Did Jean ever pass along the recipe for how to make those snacks from last week? The ones rolled into balls? Those were solid!

Solid, they were!

Though I can't imagine it to be any more perfect, she is in the process of fine-tuning it, and she's calculating the nutrients to post along with the recipe.

Patience, in this case, is a tough battle. :)

-

[Jean Swanson]

Here is the recipe for "those little sesame balls". This evolved from several sources, mainly based on high-energy food for backpacking. They passed the "Pukie" test at today's CrossFit workout. Thanks for the great workout, Gabe! Jean

[John Nguyen]

^^^ Worth the wait! Thank you thank you thank you! Your latest batch was :D

JN

[Gabe Rinaldi]

Awesome! Johnny let me try one of these power balls and it was very tasty. We will definitely be making some of these. Thanks for the recipe and thanks for coming to the CF group today...and bringing a friend :)

[Analisa Naldi]

Jean,
Thanks so much for posting the recipe! I love them and can't wait to make 'em! :)
Great for grab and go...Keep us all on the right track.
Thanks for sharing the knowledge!
A:D

[Thom Downing]

Ben and Jerrys. Just kidding.

I take 2lbs of mixed seedless grapes, de-vine them into a large strainer. Wash vigorously, drain, dump into gallon size zip lock bag and put into freezer. Make them easily accessable so you, and the kids, can reach in and grab a handfull for a snack.

For ref., one cup of grapes is 65cals. http://www.nutritiondata.com/facts-B00001-01c20Ux.html Check this link for detailed info on values

I am currently looking to patent this idea.

[John Nguyen]

I never consider anything I eat a "snack." Instead, I consider it a meal, which means what I chose to put into my mouth must have the nutritional value that will nourish my body in one way or another. This means that, instead of the traditional 3 meals a day and then a few less-nutritious snacks in between, I typically eat 5 or 6 smaller meals a day -- each equally nutritious. For a couple of the meals I may use a protein powder (in a shaker bottle) along with a citrus fruit or some berries, and some nuts, giving a profile of a meal... rather than a snack, which typically lacks one or two of the macronutrients (i.e. protein) and is, more often than not, all carbs and/or fat.

In our culture and its typical lifestyle, it is a challenge to eat 5 or 6 meals a day, so meal convenience and accessibility is a large factor to successful eating. Here's a great, convenient and simple food that I often use for one of those 5 or 6 meals:

Dry Roasted Edamame
Found at Trader Joe's for $0.99 a bag with 5 servings.
Each serving, about 3 to 4 handfuls, contain:

Protein - 14 g
Carbohydrates - 9 g
Fat - 6 g

It's lightly salted (only 5 mg per serving), so it tasts great! It contains a decent amount of iron, important if you are physically active and don't eat that much red meat. The bag it comes in is resealable with a zip seal. You can eat a serving with a peice of citrus fruit or some berries, making a perfect meal! You cannot get more convenient than this take-anywhere meal and you have no excuse for skipping meals -- which kills your metabolism.

JN

[Jean Swanson]

Something to try for your Memorial Day BBQs! It passed a taste test with an avowed "Everything is Better with Mayonnaise" fan. I altered a recipe by Molly Katzen from her book "The Enchanted Broccoli Forest":

8 oz silken tofu
1 T. sesame oil (for flavor)
3 T. cider vinegar
1/2 t. dry mustard
1/2 t, salt

Combine the above ingredients in a blender and puree. With the
blender running, add 6 T. canola oil (or olive oil) in a steady
stream; blend until combined.

This made about 1 1/4 cups. My rough nutrition calculations, per
tablespoon: 49 cal, 5g fat (0.4g saturated fat), 0.4g protein

Our jar of Best Foods mayonnaise, per tablespoon: 90 cal, 10g fat
(1.5g saturated fat), 5 mg cholesterol, 0g protein

So, lower cals, lower fat, lower saturated fat percentage, bonus
protein and no cholesterol!

You could try some lemon juice, capers, fresh herbs ... Have fun! Jean

[Dave Corbin]

Hello All,

This is one of our family's comfort foods. Chili Verde is usually done with Pork butt and cooked for a very long time. It is wonderful but you can easily tell it is bad for you.

Our recipe uses one of the leanest cuts of pork which basically means you can't cook it long or it will turn to pork leather. But, we never have time to cook it long anyway so this turns out to be easy to do for an evening meal.

Cheater Chili Verde for 4 people

allow about 45 minutes

Ingredients:
1 whole pork tenderloin (about 1 lb)
2 tbsp olive oil (less is better)
1 medium onion, diced roughly
3 peeled cloves of garlic
2 whole serano chili peppers (or 3 if you like it hot)
6-7 Tomatillos (buy the loosest paper leaf wrapper ones, strip leaves and wash)
1 cup low sodium chicken broth (swansons or kitchen basics has lowest sodium)
flour for dusting pork
salt, pepper
Cup of chopped cilantro for garnish
corn tortillas

Directions:
1) Put whole tomatillas, peppers, garlic cloves in a pan covered with water. bring to a boil, cook 3-5 minutes
2) drain water, put tomatillas, peppers, garlic into blender. blend to make a rough green sauce. If you don't like it too hot, you can split the peppers first and remove seeds and ribs... easy after they are cooked. you can add cilantro to blend too.

3) remove any bits of fat from the tenderloin... trim off that one strip of silver skin and discard.
4) cut pork loin into rough cubes... an inch or bigger.
5) heat a big skillet
6) salt and pepper the meat, then dust with flour shaking off excess.
7) dump in hot oil in the skillet. these pieces will stick... scrape them and turn them (the sticky bits make a better sauce)
8) add the diced onions, stir around until just wilted
9) when the pink is mostly gone, add the chicken stock to deglaze and reduce flame... most of the bits of sticky stuff will join your sauce too.

10) add the green sauce to the pork and onion mixture. cook a few minutes
Yum.


Add two dry cooked corn tortillas per person (I flip them on the stove burner for a bit of a tortilla roast), Garnish with chopped cilantro, add a vegetable and a salad.

For a quarter of the recipe (one person, 2 tortillas)

calories 342
from fat 109

total fat 12g
sat fat 2g

cholesterol 74mg
sodium 190mg unless you add alot at the end

Carbs 30g
fiber 5g
sugars 4g

protein 27g


Glass of Syrah or even a Zin stands up nice with this. but that makes it a nearly 500 calorie dinner.

[MaryB]

Hi all - I've really been trying to cut down on fat intake recently.
I'm a huge fan of Fiber One for breakfast but wanted a change from the same old cereal thing, so came up with this (which is similar to Thom's first post above). So far, I love it; the crunchiness of the cereal is a nice contrast to the cottage cheese texture.
If you vary the flavor of jam & type of cereal from day to day, it doesn't get boring.

1/2 Cup fat-free cottage cheese (80 cal)
1 teaspoon low-sugar jam (3-4 cal)
1/8 cup Fiber One or Kashi Go Lean cereal (15-30 cal)

Mix it up well with a spoon and enjoy. It's 100-115 calories all-in and is pretty filling and long-lasting & has become a morning anchor food for me.
- Mary B

[Scott Kolasinski]

Knudsen's almost pre-makes this with an assortment of fruit preserve-like concoctions. You can add some Fiber One, High Fiber Cereal (the name of it at Trader Joe's), All-Bran, or just Flax Seed cereal. The pre-made mix alone has 130 calories in it. It's a great quick fix to-go.

[MaryB]

I agree with you -- those Knudsen's pre-assembled deals are mighty tasty & convenient.
I was motivated to make up my own slightly-altered version by a few things, though -- mostly the fact that I got hungry pretty quickly after eating one of them, and the portion size seemed smallish given the caloric content (and price!).
By subbing the low-sugar jam for regular preserves, I find it keeps my tummy satisfied a lot longer and I can eat more of this for the same amount of calories. Not to mention that most of the time, this is about as close to actual 'cooking' as I get, so I get some additional satisfaction out of actually making something with my own 2 hands.
So I usually make my own version for breakfast and then keep some of the premixed supermarket version around for quick snacks. - Mary

[Analisa Naldi]

Garlic Aioli (per Johnny's request!)

3 Cloves of Garlic (large, more if you like the "kick")
1 Large Egg
1 tbsp fresh squeezed lemon juice (I add more....to taste)
1/2 tbsp salt (usually a pinch or two..I don't measure)
2 turns fresh ground pepper (usually at least 4 turns...I love pepper!)
1/4c Olive Oil (about 4 tablespoons - see alternatives below)

Add garlic, egg, lemon juice, and salt and pepper into food processor. Blend up for approximately 30 seconds. Should create runny liquid. Drizzle in olive oil until mixture has thickened enough to be similar to a creamy salad dressing. May need more salt and pepper at this point.

Nutrition Info - (if you follow this recipe)
603 kcal (for total amount...makes about 1/2c aioli)
1 tbsp = 75kcal
8 g F (1g Sat. Fat)
2.5g CHO
1g P

I don't use more than 1tbsp at one sitting, but if you do, remember that the majority of your kcal are coming from the olive oil. Here are a few alternatives if you'd like to mess with the taste....

Instead of
*1/4c Olive Oil = increase lemon juice to taste (I added at least 3 tbsp here) and add only 2 tbsp of olive oil
*1/4c Olive Oil = add only 2 tbsp olive oil (by drizzle) and 1 oz fresh Pecorino Romano Cheese (110kcal, 7.6g F, 1.0g CHO, 9g P) - gives thicker consistency and slightly accents the garlic flavor
*1/4c Olive Oil = add only 3 tbsp olive oil (by drizzle), followed by 1tbsp (.5 oz) of 2% FAGE yogurt (20kcal, 1/4gF, 1gCHO, 2gP). This thickens the consistency without altering the nutritional content too much. It mellows out the garlic flavor quite a bit and is a great compliment if you prefer more of a lemon taste with mellow garlic flavor.

Great with veggies, on salads (watch amount), spread on sandwhiches, toast, or as a dip with deli meat. Enjoy - -
A:D

[Dave Corbin]

Hello All,

I had a request for my Blackeyed Peas recipe...

We have this when I can get blackeyed peas "fresh" in the produce department. Usually, I see them once in the summer and once near thanksgiving or New Years Day. There seems to be no pattern. They come in either plastic bags of about a pound weight or in Pint plastic Poly ethlene containers of about half pound each. 1 pound does about 8 cups.

I use:
1 lb of "fresh" beans... (not dried but it can be done with dried if you soak them long enough and use more liquid)
1 quart of Swansons broth (either chicken or beef)
1 slice of Pancetta, about a quarter inch thick (about 3 inches in diameter)
2 medium shallots cut in bean sized pieces
pinch of dried thyme and oregano
salt, pepper.

Quality of the Pancetta makes a big difference. you need something that looks like 50% fat and the Italian style cure has the best balance of fat, salt and pepper flavor.

Cut pancetta into lardons. basically about an inch long and about 1/4" on a side.

slowly cook the pancetta in a 2 quart pot. You usually melt some of the fat and burn some of the meat on the bottom.
Add the shallots and cook till tranparent

Turn heat to high and add the stock... scrape the bottom of the pot

rinse the beans and toss in pot. Bring to a boil

reduce heat and Pepper and dried herbs. cover.

barely simmer for an hour but check at a half hour and add water to cover beans if needed. Beans are done when they are tender but not mushy.

adjust salt at the end if you need any at all

Beans are fine this way but then better next day.

Alternatives... instead of Pancetta, use a "half of ham hock." It is much saltier and much smokier so only use low salt broth or even just water. I like the boiled ham bits after you pull that smoky meat off the hock.

Calories... well, A serving is not too bad from a calorie POV but the beans plus the broth adds quite a bit of salt and the pachetta adds fat.

Total cals for a Cup of beans...
207 cals... from fat 40

5 g fat with 1 g sat fat
6 mg cholestoral
938 mg sodium
35g carbs of which 8g are fiber and 5g from sugars
7g protein

thats the scoop. dc

[Thom Downing]

Great new recipe, it is really good cold as well.

1 pound (455 grams) brown rice spaghetti, the best you can get
2 cloves garlic, finely chopped
1 handful capers, soaked in water and drained
2 handfuls big black olives, pitted
12 anchovy fillets, roughly chopped
3 small dried red chiles, crumbled
1 tablespoon dried oregano
Extra-virgin olive oil
2 (14 ounce/400gram) cans tomatoes, drained and chopped
1 good handful fresh basil
Salt and freshly ground black pepper

Cook the spaghetti in salted, boiling water until al dente. Meanwhile fry the garlic, capers, olives, anchovies, chiles, and oregano in a little olive oil for a few minutes. Add the tomatoes, bring to a simmer, and continue to cook for 4 or 5 minutes, until you have a lovely tomato sauce consistency. Remove from the heat, plunge the drained spaghetti into it, toss it over, and cover with the sauce. Rip all the basil over it, correct the seasoning, and drizzle with good extra-virgin olive oil.

[Tracey Downing]

Trying to get more veggies into our wee one (1 year). Without molars, it's awful hard to eat anything other than root veggies and well cooked others. Thought smoothies would be worth a try. Anybody got some ideas?

[Scott Kolasinski]

Hi, Trac,

Ever try any of the "green smoothies" on the market? Odwalla or any that are flashed pasteurized would be best.
In general, as you know, it's all trial and error on whether or not he'll like it.

I don't have any recipes that I use myself. However, after training the President of Odwalla at one time and doing some reading on raw foods, here are some basics to go by to make your own.

Bananas are used as a base. They add thickness.
Avocados (monounsaturated fats) are almost tasteless and are also soft.

So, add fruit juices and fruit of flavors he likes with these and blend smaller amounts of crusciferous veggies (see this month's newsletter article by yours truly).

Also, although not a smoothie "Low-Carb Mashpotatoes" rock!
Boiled Cauliflower and mix it
Can add Heavy Cream, or Half-N-Half or Whole, 2%, 1% or Skim
Add salt, pepper to taste
Can add Butter or Smart Balance or any "butter-like" spread to taste

Obviously, the farther you get from the high-fat ingredients, the less low-carb they are, but they taste very much like potatoes and it's not the point here. You could even blend in some broccoli, spinach, rutabagas, jicama, avocadoes. Sorry I can't give you the exact recipe, the chef (my wife) doesn't remember the recipe. But I'm sure you can figure it out. Just make mashed potatoes in a healthy way, and you'll be fine.

[Tracey Downing]

Angelo shared a smoothy recipe that jake seems to like so I thought I'd put it out there.

broccoli
spinach
avocado
lemon juice
yogurt/milk
mangos or peaches
banana

I added apple juice and udos to the mix and he's drank it without complaint once a day for the past 3 days.

Will definitely have to try the low carb mash. Thanks for the idea.

[Thom Downing]

Angelo shared a smoothy recipe that jake seems to like so I thought I'd put it out there.

broccoli
spinach
avocado
lemon juice
yogurt/milk
mangos or peaches
banana

I added apple juice and udos to the mix and he's drank it without complaint once a day for the past 3 days.

Will definitely have to try the low carb mash. Thanks for the idea.

Just so everyone out there knows, Jake is 1 year old and this was a suggestion by his pediatrician to get him more vegtables.

[Dave Corbin]

We like our Pumpkin pie but real pumpkin pie is not really on our diets... a small slice of pie is >300 calories with half from fat. That is why it tastes so good!

So, we experimented until we found a lower calorie version. Alas, there is no crust substitute worth eating so the attached recipe is for Pumpkin custards.

One cup of custard looks and tastes like pumpkin pie with only 75 calories. And, they are really easy to make.

To get the color right, I had to have a small amount of brown sugar. So, it is not yet sugar free but I have an idea there to make it perfect for my diabetic father in law.

these are good right out of the oven but I think they are best for breakfast right out of the fridge.

Happy Thanksgiving. dc

[Gabe Rinaldi]

Thanks for sharing Dave. My wife loves pumpkin pie so I'm going to try out this recipe soon.
Cheers!

[Thom Downing]

I have been trying out all other sources of lean meat. Here is a great way to make ostrich. I will post a buffalo recipe here next week. There is some info at the end of the recipe as well.

2 pounds tender ostrich steaks (approximately 1-1/2 inches thick)

Marinade

2/3 cup balsamic vinegar
1/4 cup olive oil
2 tablespoons finely chopped garlic
1 tablespoon Rosemary, crushed
1 tablespoon Thyme (leaves)
1 teaspoon freshly ground Black Pepper

Combine marinade ingredients in plastic bag; add meat, turning to coat. Close bag securely and marinate in refrigerator one hour, turning occasionally.

Remove meat from marinade; discard marinade. Place meat on rack in broiler pan so that surface of meat is three to four inches from heat. Broil 26 to 31 minutes for medium-rare to medium doneness, turning once. Carve into slices.

Makes 8 servings

Nutrition information per serving: calories 118; total fat 3g; saturated fat 1g; cholesterol 50 mg; sodium 49 mg; total carbohydrate 1g; dietary fiber 0g; protein 22 g.

[Thom Downing]

This is a great and healthy snack and its fun to make too, and it will last for a very long time.

Start with 2 large fillets of your favorite Alaskan Salmon (I prefer Coho)
I use Kerr 1 pint Jars (2 fillets are approximately 8 jars)

1 cup Apple Cider Vinager
3/4 cup real lemon juice
2 Tablespoons sweet pickle juice
1 teaspoon sugar
1 dash sea salt
1 Tablespoon Lee & Perins Sauce
3/4 cup sliced or chopped sweet pickles
6 Tablespoons Pickling spice
3 medium size sweet onions

Cut fish into bit size pieces
slice whole onion thinly
Mix all fluid together with salt and sugar and set aside

Layer in jar (picture attached)
Slice of onion
Salmon
Pickles
Spices
Pour fluid slowly until spices almost covered then repeat layers until jar is full (I get 3 layers per jar)

Put into fridge and let pickle for 3-5 days then enjoy!

[Thom Downing]

Olive Oil Poached Salmon (serves 4)

2 lbs salmon, chunks are best
2 cloves garlic
2 oz green olive oil
1 bag mixed salad greens
1 red onion- chopped
2 small japanese eggplants- chopped

Chop the garlic finely and mix with oil. Massage the oil and garlic over the fish. in heavy-duty aluminum foil, wrap the fish well, folding and sealing at the top to prevent leaks. Bake at 300F, about 10 minutes. Serve immediately on top of salad. steam or pan fry eggplant and onion and serve on top of salad as well.

[Thom Downing]

Ginger goes well with the oily fish, so use Mackerel or King (chinook) Salmon due to their high oil content.

This makes 4 servings

2 oz finely chopped or shedded ginger
1 pint sake
1 oz soy sauce or braggs amino acids
4 fillets of mackerel, skin left on
1 cup shredded daikon (or radishes)
2 oz chopped green onions

Place ginger in the bottom of a large skillet. Add the sake and soy and bring to a simmer. Set the mackerel fillets, skin up, in the sake. Place the daikon and ginger on the top of the fish, and set a heavy lid on top of the daikon to press the fish down.

Poach for 10 minutes per inch of thickness of the fillet (this is standard poaching rule), then carefully lift the fish out, including the ginger and daikon. Keep the fish warm while preparing the sauce by raising the heat in the skillet and reducing the volume of the poaching liquid by half, then carefully pour over fish, garnish with the green onions.

Yummy, and quick.

[Thom Downing]

This quick (10 minutes) Serves 4

2 large chk breast
1 large onion
1 cup fresh or frozen green peas
1/2 cup dijon mustard (add more if you like zesty stuff)
2 cups milk (LF, or NF is ok)
dash sea salt, pepper to taste

Pound then chop chk breast. chop onion and saute on low heat together, add peas, add salt & pepper to taste.

Simmer milk under low heat until thickens, add mustard.

Add chk, onion and peas to sauce and heat. Serve over brown rice (whole foods has great frozen brown rice which cooks in 2 minutes per cup in the microwave).

[John Nguyen]

2 cups Green Peas (frozen)
2 cups of sliced criminy mushrooms
1 cup of diced green onion
2 pounds boneless, skinless chicken thighs
1 tablespoon olive oil
2.5 tablespoons prepared Thai red curry paste (Whole Foods)
1 can coconut milk
2 teaspoon brown sugar

Preparation
1. Boil chicken in a pot of water and throw in some salt (save broth for brown rice medley). Cut cooked chicken into 1-inch cubes.

2. Into a hot wok, add cut chicken, add curry paste, coconut milk, and sugar. Reduce heat to low and stir until curry paste is well blended. Add green peas, mushrooms and green onion; continue cooking until hot, 3 to 4 minutes. Add salt to taste.



NOTE: I like to cook this very fast, as the important raw ingredients are already pre-cooked. I avoid cooking the criminy mushrooms too much, as they provide some great nutrients, so they are usually thrown in last toward the end; they're cooked just long enough to soften but still remain somewhat crunchy.

Brown rice medley: this can be purchased anywhere and is usually a mixture of wild brown rice and a few other weird but delicious stuff. :) Use the chicken broth to cook the rice medley.

[John Nguyen]

Pizza Turkey Meat-loaf

1.5 lbs. ground turkey
4 eggs
1.5 cups of wild brown rice medley (I used the left over from above post)
1 cup chopped yellow onion
8 oz of mozzarella cheese
small can of tomato paste

Preparation:

Save the can of tomato paste aside. Beat eggs. Mix all ingredients together and put into a baking pan.

Bake in oven at 400 degrees for 30 minutes.

Then remove from oven and smear tomato paste over the top. Return to oven and bake for another 10 minutes.

Remove, let cool for 5 minutes and enjoy.

[Scott Kolasinski]

Paleo Oatmeal
1 cup of almonds
1 cup of water
1 apple
Cinnamon
Nutmeg

Prep time: 5 minutes

Add almonds, water and apple to a blender and blend until smooth. Add cinnamon and nutmeg to taste. You can eat it cold or heat it up to taste.

If you adjust almond content, keep the almond:water ratio at 1:1.

I have also tried this with one scoop of Vanilla Muscle Milk Light and thoroughly enjoyed it. Add little more water if you add protein powder.

You can have fun with this recipe by adding a bunch of various fruits, spices and powders, depending on just how much you want to keep it "Paleo".

[Scott Kolasinski]

http://www.bbqaddicts.com/bacon-explosion.html

A celebration of pork fat! This is not for the faint of heart. 5000 Calories and 500 grams of fat. But who said you had to eat it all at one sitting? Get some eggs, hash browns or home fries and some biscuits.

[Matt Brockhaus]

http://www.holytaco.com/ultimate-super-bowl-snack-stadium

And how bout this for a side dish to go with the pork explosion.

[John Nguyen]

http://www.holytaco.com/ultimate-super-bowl-snack-stadium

And how bout this for a side dish to go with the pork explosion.

http://i147.photobucket.com/albums/r306/javapunch/FIT%20Newsletter/football.jpg

The whole thing looks good, but I have to say that the stands are my favorite part of the whole fiasco:

The Stands:
58 Twinkies
1 Pound of Bacon
1 Bag of Nacho Cheese Doritos
1 Bag of Cheetos
1 Bag of Corn Tortilla Chips
1 Bag of Chex Mix

And for those who count calories:

TOTAL CALORIES: 24,375
TOTAL GRAMS OF FAT: 1,285

[Matt Brockhaus]

Thought I'd update this thread with a great dinner I had last night. Had to get rid of the last of the late winter/early spring beets that I had. Proportions can be altered based on preference, but here is what I used

2 largish beets, cut into ~10 pieces each
3 small chicken breasts
2 shallots, cut into wedges
4 T. fig olive tapenade (available at finer food stores)
cinnamon
salt
pepper
tarragon
olive oil

Rinse and pat dry chicken. Cube chicken into ~1in. pieces. Coat with ~ 1T olive oil, then sprinkle with herbs and spices to taste. Work into chicken meat until they take on a brownish color. Combine beets, chicken, and shallots in a shallow baking dish (I used glass). Add in tapenade and mix well to coat. Cook in 375 deg. oven ~30-40 minutes, until beets are tender and chicken is cooked through.

I added ~1 oz. goat cheese at the end of cooking to give it a bit more creaminess.

Absolutely delicious

[Matt Brockhaus]

For those getting into the fall flavor, but not sure what to do with pumpkin, try this out with your next breakfast.

Pumpkin Hash Browns

~ 3 c. grated pumpkin (I used the jack-o-lantern kind, but a sugar pumpkin would be better)
~ 1/2+ fennel bulb, greens removed, sliced into small matchsticks
2 shallots
~1/2 T. bacon fat (can use coconut oil, olive oil, etc., but bacon fat will give it that smoky, salty deliciousness)
~ 1.5 tsp. mustard

Let the fat/oil come up to temperature in a medium-large pan over medium-high heat. Add the remaining ingredients and stir to coat with oil. Lightly season with salt and/or any herbs you choose (I used a hickory rub/seasoning). Let sit for a few minutes. Occasionally stir and flip mixture to get a nice brown crust. Once fairly brown, add the mustard and mix to coat. With the heat, the mustard will coat and "carmelize" the hash very well.

Try it out and let me know what you think.

[Matt Brockhaus]

If you are delving (delved) into paleo/primal eating, or have eliminated grains but still miss an occasional muffin, despair no more:

Grain-Free Blueberry Muffins

2.5 cups of almond meal, almond flour, or hazelnut flour
3 large eggs
1/4 cup of honey
1/2 tsp. of baking powder
1/2 tsp. of sea salt
1 Tbs. of vanilla extract
1 cup blueberries

Preheat oven to 300 degrees.
Prepare muffin tins with liners or lightly grease with oil or butter. Mix all ingredients until smooth.
Fold in the blueberries.
Bake for 30-40 minutes.

Optional add-ins:

For zucchini-spice muffins:
add:

1/2 tsp. ginger
1/2 tsp. allspice
1 tsp. cinnamon
1 cup shredded zucchini instead of blueberries

Substitute fresh pitted cherries, or any other desired fruit for the blueberries so that it amounts to 1 cup of fruit.

Add 1 cup of chopped, bittersweet chocolate or unsweetened chocolate chips for a chocolate chip muffin!