One day in my kitchen...

[EVERLAST]

Ok breakfast is a bitch. Running around, trying to get dressed and ready, etc. So plan ahead, I cook a lot on the weekends and plan a night during the week, usually Wednesday for resupply.


Breakfast
get a glass casserole dish, spray with butter flavor PAM and preheat the oven to 300. In a mixing bowl add the following;
one carton Egg Beaters( 99% egg whites)
1 cup browned ground turkey, or chicken
6-8 oz low fat cheese shreds, or crumbles
1 cup chopped red and green peppers
1/2 cup chopped green onions
1 spoonful red pepper flakes (optional)
low salt seasonings to taste

carb options, if you can stand them;
1 cup cooked rice, or
1 cup cooked grits (cheese, or bacon flavor is nice)

Place all ingredients in casserole after mixing and bake for 20 min. or until eggs are set. Cut into serving size squares and you have breakfast for at least a day or two unless you eat it all before lunch.



Lunch on the run is a hit or miss thing...
packing nutrition to go is easier if you get the right containers and plan for a microwave heat up. Asian foods make this easier too.

Brown several pounds of chicken breasts on the grill brushed with coconut oil, or in a skillet using coconut oil. (you can use these as a base for several variation on lunch)

2 Chicken breasts chopped into bite sizes
2 cups cooked rice with 1/2 cup of coconut milk,
1 cup chopped spinach
1 tsp garlic
1 tblsp coconut oil
lemongrass and galangal to taste (a little goes a long way)
check Asian markets for these and other goodies...

place the oil in a skillet and heat
add the chicken and heat it through
add the garlic
add the rice and coconut milk
add the chopped spinach
add the lemongrass and galangal
add a splash of sesame oil for aroma and you got 2 LUNCHES to go!

even better after a day in the fridge...


Dinner

Look for buys on roasts at the store...

2-3 pound lean roasts should cost you 3.00/pound or so.
add a cup of red wine
1 tsp chopped garlic
1 pound of red potatoes
2-3 onions
place meat wine and garlic in a casserole and put in oven at 350
30 min or so until browned, turn over for the other side

add remaining ingredients and top loosely with aluminum foil and turn down to 300 for 2-3 hours. re-heating portions is easy for dinner or lunch on the run.

When you eat 6 times a day you end up rotating the menu, I eat so much chicken that anything else is a treat. Chicken is a challenge to keep interesting but if you try it can be done. Same with the leaner cuts of beef.

I'll post more if there is interest. Lots of foreign influences in my kitchen.

 

[Glock]

Yes there is interest. post away and Thanks for the ideas!!

 

[rmtt]

I am interested as well.

Anythime I can have something that is good for my body while tasting great is a good thing!!

 

[EVERLAST]

alternatives breakfasts

Soooooo, you're bored to death with eggs?
One more egg white omelette and you'll kill a truckload of chickens?
If you can stand the carbs you can dress up your old fashioned oats.

Get a large container with a well fitted lid that's more than enough for the following items:

4-6 cups old fashioned oats instant is ground up and isn't the same as the whole oats
2 cups sliced raw almonds, or whole walnuts (or a mix of both)
2 cups cranberries, or raisins ( or a mix of both)
1/2 cup flax seeds
thats about 10 cups total.

1-2 cup options: wheat germ, granola,100% bran cereals, etc.

This is a good cheat day breakfast, or something to throw into an off season weekly meal plan to break the monotony of the same 8 oz lean meat, egg and grapefruit, or whatever your normal breakfast is.

mix well and serve with a protein shake poured over the top.

 

[EVERLAST]

protein shakes

Everybody has them...favorite recipes for protein shakes, that is.

so here are a few unusual ones:


1 cup ice cubes, crushed
1/4-1/2 cup blueberries (low glycemic idex and chock full of antioxidents)
a few scoops of the whey isolate, or blend, of your choice
2 tblspoons heavy cream
1/2 cup pastuerized egg whites


1 cup ice cubes crushed
1/4-1/2 cup fresh mango cubes
1/4-1/2 cup fesh papaya cubes
juice of 1/2 lime
a few scoops of protein
2 packs of equal, or splenda

1 cup ice cubes crushed
juice of 1/2 lime and 1/2 lemon
a few scoops protein
2 packs equal or splenda
1/2 bottled water (can also be sparkling if you like fizz...)

 

[rmtt]

Soooooo, you're bored to death with eggs?
One more egg white omelette and you'll kill a truckload of chickens?
If you can stand the carbs you can dress up your old fashioned oats.

Get a large container with a well fitted lid that's more than enough for the following items:

4-6 cups old fashioned oats instant is ground up and isn't the same as the whole oats
2 cups sliced raw almonds, or whole walnuts (or a mix of both)
2 cups cranberries, or raisins ( or a mix of both)
1/2 cup flax seeds
thats about 10 cups total.

1-2 cup options: wheat germ, granola,100% bran cereals, etc.

This is a good cheat day breakfast, or something to throw into an off season weekly meal plan to break the monotony of the same 8 oz lean meat, egg and grapefruit, or whatever your normal breakfast is.

mix well and serve with a protein shake poured over the top.

That sounds really good, and has a great mixture of food tastes that compliment one another.

 

[EVERLAST]

good food thats good for you

I am always looking for the edge.
Techniques, ingredients, combinations, etc.

There are foods that are superfoods, foods that pack a big bang for the buck.So here is some dynamite, that is "nutritional dynamite":

Dark leafy greens like spinach, kale, kohlrabi, spirulina,sprouts of all kinds, kelp, broccoli greens, etc. if you dont like 'em blend them up with coconut milk to make a sauce.

Blueberrries, strawberries, peaches, raspberries, etc. all low glycemic index and nutritionally dense without being calorie dense.

raw almonds and walnuts for heart healthy fats

coconut, olive and flax seed oils and surprisingly non-hydrogenated lard can be used intelligently as flavorings for those on low fat regimens, or as fat sources for those on cyclic keto diets.

Salmon, tuna, mackerel and even the lowly Sardine offers the fish oils and a dose of protein as well...my dad eats at least 4-5 cans a week and walks an hour a day on his treadmill, at age 70.
Resting pulse rate of 54. Check yours!

 

[rmtt]

Keep them coming Bro!!!

I am saving all of these posts in a newly created "menu file".

Great stuff right here!

 

[Sassy]

I'm such a lucky girl... not only a great man but a great cook too.

Btw, so what's for dinner, hon?

 

[EVERLAST]

PRODUCT ALERT

Hey guys what brand of natural peanut butter do you use?
Try "Naturally More" brand.
2 tblspn = 10 grams protein, 4 net carbs, 4 grams fiber
169 cal and 98 fat cals.
contains a base of roasted peanuts, wheat germ, flax seeds, cane sugar, egg whites, honey and flaxseed oil.
Has omega 3 and omega 6 essential fatty acids AND
tastes great!!!!
Have to stir it up and then refrigerate to keep it from separating.
I usually add a scoop or two of protein and a couple packs of splenda before stirring it completely in....
on some celery stalks for a fiber filled addition to that same old same old...
in the center of a cored apple...
stuffed into a grilled chicken breast and then topped with a Thai sauce...
or on some double fiber bread with a fruit spread for an almost PBJ...
or straight out of "SASSYS" navel for a rrrrrreal evening treat...

 

[rmtt]

I use a brand that is new.

It's called Smart Balance Omega Natural PB
1 serving contains:

200 calories
17G Carb
2G Fiber
1G Sugar

It also has 1300mg Omega-6, and 1000mg of Omega-3 per serving from Flax.

No Trans-fats, no hydrogenated oils...and best of all, it doesn't require refriigeration.

 

[OrDieTrying]

I use a brand that is new.

It's called Smart Balance Omega Natural PB
1 serving contains:

200 calories
17G Carb
2G Fiber
1G Sugar

It also has 1300mg Omega-6, and 1000mg of Omega-3 per serving from Flax.

No Trans-fats, no hydrogenated oils...and best of all, it doesn't require refriigeration.

I use their "butter" spread.. Didn't know they had a PB.. Guess they just made PB better..

 

[rmtt]

I use their "butter" spread.. Didn't know they had a PB.. Guess they just made PB better..

Yeah...it's only been out a few weeks in my area. But when it comes to food..I notice these things!!!!

 

[EVERLAST]

bodybuilders spaghetti....

So when you're cutting carbs, or just don't want the bloat of pasta
(I'm allergic to wheat glutens)


2-3 lbs ground turkey
1 clove garlic, chopped
1 tblspn olive oil
1-2 cups of tomato sauce
1 small bunch fresh basil leaves, chopped
1 onion, chopped
1 cup mushrooms, chopped

in a skillet, brown the turkey and dump any excess fat.
Make a space in the center and add the olive oil and garlic
add the onion, when translucent and golden, not browned, add the mushrooms and let them cook down for about ten minutes.

Add the tomato sauce and basil and just heat through.

Noodle option are easy;
rice noodles are made from (guess what) and just have to sit in boiling water for about 2 minutes and then turn off the heat and drain after about 8-10 min.

Spaghetti squash is a variety of acorn squash whose fleash when cooked and flaked with a fork resembles strands of cooked pasta. Low GI (and pretty damn good all by themselves with a little salt, pepper and Not butter spray)

Cut in half and remove seeds, place in glass casserole dish with cut side down in 1/2" water, for 30-45 minutes at 375, as you would acorn squash. Rake out the strands from the hulls and then top with the pasta sauce and a shaving of real parmesan (not that shit in the green can)

This sauce is also good on cut 1/2" slices of eggplant cooked in the same glass dish with water technique at 375.

 

[rmtt]

Hey Everlast,

How about Salmon? I just had a friend bring me back some Sockeye Salmon he caught in Alaska. I have them in 6oz fillets.

Thanks!!!!

 

[EVERLAST]

Salmon

Salmon has all the good fats, so try it on the grill.
Get a cast iron skillet, or one of the flat cast iron griddles.
Charcoal should get glowing on the edges and smoking. Maybe some water soaked hardwood chips too. Apple wood is awesome.

Get your fillets into the right mood with a light drizzle of extra virgin olive oil and some lemon juice. While thats going on you can lay on a slice of bacon and some red onion rings about an inch thick to get the skillet, or griddle in the right mood too. Get the bacon crisp and the onion just tender. Set these aside for the garnish.

fillets about 1" thick will take 3-5 minutes per side for a crispy skin and a slightly pinkish center, but figure to use the first one as a tester to get the timing down just right and eat that one yourself while the rest get perfect because the cook should get some privileges right?

Paired with asparagus and a fresh salad, maybe a chilled white wine too.

damn dude... it doesn't get much better than that!

 

[rmtt]

Damnnnn!

I will definately try that this weekend. Thanks!!!

 

[J-hoe]

thanx man i love recipes,i get so bored eating the same damn crap everyday

 

[EVERLAST]

chicken satay

Indonesia is a place that is beautiful and filled with flavors. All the spices we know today pretty much come from there. Satay is a common street vendor food there and they will use beef, pork, sea turtle,etc. but mostly chicken thigh meat as it has more flavor than tenderloins, but both work pretty well here. Any meat can be used, cut into roughly 1 inch diameter strips and threaded onto water soaked skewers so the don't catch fire on the grill.

2 pounds Chicken tenderloins or skinless thighs cut up into strips
Water soaked bamboo skewers
(at least 1 hour in the water, add some lime juice to it too)

make a simple marinade of lime juice (1 lime), a little salt and garlic, and 1/2cup peanut oil and soak the chicken for about an hour while the skewers soak. I like to place them in plastic bags and roll it around to get the chicken well coated.

get the charcoal going and let the edges get glowing good and hot, but not flaming up anymore.

get the chicken onto the skewers and place on the grill. a little sprits of PAM on the grill surface will keep them from sticking if the grill is also very hot when they go on. (PAM is flammable, be carefull Mr. Pryor!!)

Once you get them cooked add some lime juice, a little Sambal (Indonesian HOT sauce) some Jasmine rice, maybe a little lettuce leaf to wrap em up in (also to cool the palate if you get too much Sambal)

 

[ironwill]

Awesome thread Everlast.....I sure hope countrychic sees this thread...I can leave the computer open on this page by ACCIDENT....
Good recipes to enjoy the food bro...