http://www.t-nation.com/category.jsp?categoryID=219 T-Nation: Healthy Solid Meals / Recipes en-us Tue, 21 May 2013 22:36:41 GMT Tue, 21 May 2013 22:36:41 GMT http://blogs.law.harvard.edu/tech/rss T-Nation via P-APP-14 webmaster@biotest.net webmaster@biotest.net 219 60 http://www.t-nation.com/readTopic.do?id=4169564 "What do you actually eat, Chris?"
I get that question a lot. So, for the fun of it, I'll post what I eat in this thread. Not every meal, but some typical meals. I'll update often too.

Some notes:

Meal goals: To stay lean and avoid fat gain, to promote good health, to help me perform better in the gym and build muscle, and of course, to get full and enjoy food!

Philosophy: Satiating, high protein, plenty of good fats and moderate good carbs. Diet is wheat-free. Milk is avoided. Substitutions play a big role: almond milk instead of regular milk, almond and coconut flour instead of wheat flour, etc.

Enough. Let's eat.


PS: To keep things uncluttered, I'll be the only one able to post here.

]]> Mon, 20 May 2013 17:56:00 GMT http://www.t-nation.com/readTopic.do?id=4169564 http://www.t-nation.com/readTopic.do?id=5658854
Healthy Wendy's Frostie

Ingredients:
1 frozen organic banana (or a cup of ice and a regular banana)
1 cup unsweetened almond milk
1/2 cup almond butter
1 teaspoon cinnamon
1 teaspoon vanilla
1 tablespoon organic 100% pure maple syrup
2 tablespoons cocoa powder
2 Packets of Stevia (if you want it sweeter)
Add all ingredients to a blender and mix it up! Add ice to get your preferred consistency.

Editorâ??s note: This makes approximately 2-3 servings.



]]> Tue, 21 May 2013 17:58:00 GMT http://www.t-nation.com/readTopic.do?id=5658854 http://www.t-nation.com/readTopic.do?id=5363932
I've stopped measuring out most ingredients, so this recipe is a guess of what I eye-balled and threw together yesterday. Feel free to play around with it.

1 1/4 C peanut flour (almond flour would be fine too)
2 Large ripe bananas
3 Large eggs
1/4 C milled flax (optional)
2 Heaping tablespoons of coconut oil
1 tsp vanilla
1/4 Cup Splenda, Stevia, or your favorite sweetener (optional -- bananas add sweetness on their own)
1 tsp baking powder
1 tsp salt
Obscene amounts of cinnamon (Who measures that out? Seriously.)
Couple dashes of ginger

1. Mash bananas and coconut oil and together
2. Add peanut flour
3. Mix eggs in one at a time
4. Add remaining ingredients and mix well
5. Pour batter into bread pan (I like to oil a pan with coconut oil, then add coconut flour to keep it from sticking.)
6. Bake at 350 for about 40 minutes


]]> Mon, 20 May 2013 02:38:00 GMT http://www.t-nation.com/readTopic.do?id=5363932 http://www.t-nation.com/readTopic.do?id=5652168 Wed, 15 May 2013 17:18:00 GMT http://www.t-nation.com/readTopic.do?id=5652168 http://www.t-nation.com/readTopic.do?id=5471124

Ingredients:
â?¢ 1 lb lean chopped turkey meat
â?¢ 1 garlic, minced
â?¢ 1/4 onion, minced
â?¢ 1 tbsp chopped fresh cilantro or parsley
â?¢ 1 tsp garlic powder
â?¢ 1 tsp cumin powder
â?¢ salt to taste
â?¢ 3 large sweet red bell peppers, washed
â?¢ 1 cup fat free chicken broth
â?¢ 1/4 cup tomato sauce
â?¢ 1 1/2 cups cooked rice
â?¢ Olive oil spray
â?¢ 1/4 cup reduced fat shredded cheese

Directions:
Heat oven to 400°. Spray a little olive oil spray in a medium size saute pan and heat on a medium flame. Add onion, garlic and cilantro to the pan. Saute about 2 minutes and add ground turkey. Season with salt and garlic powder, and cumin and brown meat for several minutes until meat is completely cooked through. Add 1/4 cup of tomato sauce and 1/2 cup of chicken broth, mix well and simmer on low for about 5 minutes. Combine cooked rice and meat together.

Cut the bell peppers in half lengthwise, and remove all seeds. Place in a baking dish. Spoon the meat mixture into each pepper half and fill it with as much as you can. Place all stuffed pepper halves on the baking dish and pour the remainder of the chicken broth on the bottom of the pan. Cover tight with aluminum foil and bake for about 35 minutes. Top with shredded cheddar cheese and enjoy.
]]> Wed, 15 May 2013 06:52:00 GMT http://www.t-nation.com/readTopic.do?id=5471124 http://www.t-nation.com/readTopic.do?id=5512884 Cottage Cheese Cheesecake

Ingredients

1 packet of sugar-free lemon gelatin

1 cup cottage cheese: fat free or full fat, your choice

8 ounces block cream cheese, cubed: fat free or full fat

8 ounces coconut whipped topping (see recipe HERE) or Light Cool Whip

nuts of choice

pasture butter or coconut oil

Splenda or sweetener of choice, to taste

sugar-free pie filling (optional)

Intensified Intensified Flavoring System (optional)


Directions

Crust:

To make the crust, melt a pat of butter or spoonful of coconut oil in a pan. Add enough of the crushed nuts to cover the bottom of the pan and soak up all the fat. If you want a sweet crust, sprinkle on some extra Splenda. Stir, kill the heat, then spread evenly into the bottom of a small springform pan.

Filling:

1. Dissolve gelatin in 2/3 cup of boiling water. Let cool.

2. In a blender, combine gelatin mixture, 1 cup cottage cheese, and cream cheese. Blend until smooth. Move into a bowl.

3. Gently fold in whipped topping. Transfer to springform pan with the crust.

4. Refrigerate for 4 hours before eating. Top with nuts or sugar-free pie filling.

Variations

Very easy to change the flavor here. Just use cherry or lime gelatin instead of lemon. Or use unflavored gelatin and add unsweetened cocoa powder and some extra sweetener for chocolate cheesecake.

Another option is to use Biotest's Intensified Liquid Flavoring System, about a capful per cheesecake. Just add to step #2 if using. You can find it here: Intensified Flavors





]]> Sun, 12 May 2013 12:15:00 GMT http://www.t-nation.com/readTopic.do?id=5512884 http://www.t-nation.com/readTopic.do?id=5642719

1/4 cup almonds

3 cups frozen organic banana pieces â?? (fresh will give LESS banana flavor, which is good in this application)

3 scoops chocolate Metabolic Drive Muscle Growth protein powder â?? (I want the extra protein, this should also work with cocoa powder though)

3 Tbsp All Natural Organic Peanut Butter

1/4 cup dark chocolate chips (I used unsweetened baking chocolate to avoid the added sugar, 56g=1/4C)

1 cup unsweetened coconut or almond milk


First, get some organic bananas and slice them onto a cookie sheet, in a single layer. Freeze an hour or two until solid. (I actually do many cookie sheets at a time and transfer them to a gallon size freezer bag. Then I have some on hand at all times.)

Put 1/4 cup of raw almonds (or any other nut you like) in a food processor and pulse for 10 seconds. Pour into a small bowl.

Put 3 cups of frozen bananas into the food processor. Blend for 1 minute.

Add 3 scoops of chocolate Metabolic Drive Growth protein powder. Blend for 30 seconds.

Add 3 Tbsp peanut butter, 1/4 cup dark chocolate chips, the almonds, and 1 cup unsweetened almond milk or coconut milk.

Blend for 1 minute or more until it looks like soft serve.

This is seriously so good that I could eat the whole thing. This is NOT a recipe that can be refrozen, it needs to be eaten all at once, so if you need to, scale the recipe back. Itâ??s also a very forgiving recipe, just eyeball the measurements. If you like more chocolate, add more dark chocolate pieces. Or add extra nuts. Have fun with it, and enjoy your healthy indulgence!

The original recipe is made to serve 5 people. I made half. This is absolutely delicious though, so share it with the family or friends or do 2-a-days lol!

Calories 1,400
P 69
C 155
F 80.5






]]> Wed, 08 May 2013 23:17:00 GMT http://www.t-nation.com/readTopic.do?id=5642719 http://www.t-nation.com/readTopic.do?id=5639849 1/8 - 1/4 cup of Grillmates Montreal Chicken and
1/8 - 1/4 cup of Grillmates Roasted Garlic and Herb

Dredge chicken breast or preferred meats and bake at 375 for 8-10 minutes per side. Tastes amazing and smells great! ]]> Mon, 06 May 2013 00:05:00 GMT http://www.t-nation.com/readTopic.do?id=5639849 http://www.t-nation.com/readTopic.do?id=5636719
Remove the skin & mash the sweet potato(es) with a fork, add cinnamon, Kerry Gold Irish Kreme Butter, & pecans (finely chopped), mix it up real good & top with cinnamon & a few pecans....absolutely delicious & very easy to make :) ]]> Sun, 05 May 2013 01:43:00 GMT http://www.t-nation.com/readTopic.do?id=5636719 http://www.t-nation.com/readTopic.do?id=5515755 Healthy Homemade Ketchup
A lot of people make healthy food choices, but then ruin them with unhealthy condiment choices. Mayonnaise, ketchup, salad dressing... chances are, if you bought these at a grocery store they're full of junk that'll hamper your physique goals.

I've posted dressing and mayo recipe before, so let's take care of America's number one condiment: ketchup (or catsup if you prefer.)

This homemade version had twice the flavor of store-bought and none of the corn syrup or other questionable ingredients.

Ingredients

1 six-ounce can tomato paste (100% pure tomato pulp)
2-3 tablespoons apple cider vinegar (white vinegar is fine too)
1/3 cup water
1/4 teaspoon dry mustard powder
1/4 teaspoon cinnamon
1 pinch ground cloves
1 pinch ground allspice
1 pinch powdered cayenne pepper
1/4 teaspoon pink sea salt
1 teaspoon Splenda or stevia, or to taste (optional)

Instructions

Place all ingredients in a bowl and whisk until combined. Store in fridge for a few hours to allow flavors to marry and develop.

Variations

1. Add more or less water if you want it thinner or thicker.

2. Change vinegar to change flavor. Balsamic is awesome.

3. Adjust spices for endless variation. Garlic and onion powder would work well. How about a little diced chipotle? Mmmm.



]]> Fri, 03 May 2013 01:47:00 GMT http://www.t-nation.com/readTopic.do?id=5515755 http://www.t-nation.com/readTopic.do?id=5630734 Sun, 28 Apr 2013 12:55:00 GMT http://www.t-nation.com/readTopic.do?id=5630734 http://www.t-nation.com/readTopic.do?id=5598109 http://kareninge.com.au/...rts/mousse.html

Don't quite understand the sugarr cane part so again if you can suggest a good sugar substitute (stevia if possible), I'd be grateful. ]]> Wed, 03 Apr 2013 12:44:00 GMT http://www.t-nation.com/readTopic.do?id=5598109 http://www.t-nation.com/readTopic.do?id=5598104 I'd love to try this recipe:
http://thaifood.about.com/...nuticecream.htm

as I want to use more coconut milk and cream instead of dairy.

I don't use Splenda, so how much stevia should I use instead of the cup of white sugar recommended in the recipe?? Actually, can you make this type of dish without sugar at all?? ]]> Wed, 03 Apr 2013 12:39:00 GMT http://www.t-nation.com/readTopic.do?id=5598104 http://www.t-nation.com/readTopic.do?id=5499374
Make them yourself. Here's how.


Parmesan Chicken Tenders

Ingredients

1 package of raw chicken tenders/cutlets

1/2 cup almond flour or rice flour, whichever best fits your dietary goals

1/2 cup grated parmesan cheese

1 whole egg or 2 egg whites

Seasonings of choice: garlic powder, onion powder, paprika, salt and pepper, to taste


Instructions

1. Preheat oven to 375 degrees.

2. Set up your dredging station. Place the egg into a bowl and whisk. Pour almond or rice flour onto a separate plate and mix in the grated parmesan cheese. Add seasonings and combine.

3. Dip each raw chicken tender into the egg, then into the flour/seasoning mixture, coating evenly. Place cutlets on a baking sheet.

4. Toss into pre-heated oven for 20-30 minutes. Flip about halfway through baking time.

5. Since oven time and temp can vary, keep an eye on them. If the bottoms turns golden brown, flip. Remove when juices run clear when poked with a fork.


Variations

For a different flavor, simply make a mixture of your favorite herbs and spices and add to flour/parmesan.


Tip

I like to dredge mine in the morning and set them in the fridge. At night, I just toss them in the oven. Makes dinner prep much faster.




]]> Wed, 03 Apr 2013 12:40:00 GMT http://www.t-nation.com/readTopic.do?id=5499374 http://www.t-nation.com/readTopic.do?id=5507409 - For each cup of shredded sweet potato, add 1 tsp kosher salt, 1/2 tsp black pepper
- Fry in pan with tbsp of coconut oil
- Serve with 2-3 poached or fried eggs on top.

(Next time we make it, I will take a picture) ]]> Mon, 01 Apr 2013 19:51:00 GMT http://www.t-nation.com/readTopic.do?id=5507409 http://www.t-nation.com/readTopic.do?id=5595910
We actually used this as a meal replacement item, but I think I may use this in the future to add calories to my day when I'm trying to put on weight. It was awesome!!

Ingredients (2 hefty servings)

-1 cup full fat coconut milk
-1 cup almond milk
-2 tbsp natty pb
-3 scoops protein powder (I used Metabolic Drive Low Carb Chocolate) (1/3 cup scoop sizes or approx 29g/serv)

Instructions
Put all ingredients into the blender and blend for a while. Start ice cream machine, pour in ingredients, and 20 minutes later.....ice cream!

I provided a picture of the results below. This was straight out of the ice cream maker so it was a bit softer. If you want a harder ice cream, you can just throw it into the freezer for a few hours (or days).

The liquid portion of this can be adjusted. For this recipe, I think next time I'll use Light Coconut milk b/c of the added fats in the peanut butter. You could also use just almond milk or water or milk, whatever you want.

As made, here is the nutrition facts per serving:

Cals:495
Fat: 33g
Carbs: 14.5g
Prot: 38.5g

This could easily be adjusted by doing ALL coconut milk (brings calories up about 200/serving) or decreasing cals with ALL almond milk and/or replace natty peanut butter with PB2. Basically, it's a desert you can adjust to any nutritional need.

I'm going to try a strawberry vanilla protein ice cream and maybe have it for breakfast >:) ]]> Mon, 01 Apr 2013 19:26:00 GMT http://www.t-nation.com/readTopic.do?id=5595910 http://www.t-nation.com/readTopic.do?id=5592076 Mon, 01 Apr 2013 00:17:00 GMT http://www.t-nation.com/readTopic.do?id=5592076 http://www.t-nation.com/readTopic.do?id=5588800
1lb natural extra lean ground turkey
4 egg whites
1/2 cup shredded Mozzarella
Almond flour - a lot. We make ours using a food processor and raw almonds, saves some money and works perfectly.

-Mix cheese and seasoning of choice in with ground turkey, break into balls, coat in egg white, roll in almond flour, put 'em on the pan. We used a meat thermometer to make sure each one was finished, it's hard to tell by looking at them. The cheese got nice and melty, but didn't leak out since the almond flour hardened in the pan.
-Rutabaga fries had taco seasoning, cumin, pepper and garlic powder. They had a potato like consistency and tasted like sweet potato fries. It felt so good to know I could eat so many of them and not feel guilty about it :)
]]> Wed, 27 Mar 2013 13:09:00 GMT http://www.t-nation.com/readTopic.do?id=5588800 http://www.t-nation.com/readTopic.do?id=4088941 V-Life Cookies
I'm always looking around for portable foods that fit into my Velocity Life that don't require refrigeration or shaker bottles. Nuts, seeds, and jerky are always handy, and I like an occasional Metabolic Drive bar.

But beef jerky and bags of trail mix can get a little boring, especially when you're in airports for 6 or 7 hours. So before my recent trip to Vegas, I made up a big batch of almond flour cookies. These things are sugar-free, wheat-flour-free, contain healthy fats, and taste amazing. Check 'em out:



The Stuff

1 cup almond flour, blanched variety
1 cup unsweetened shredded coconut
1/2 teaspoon of baking powder
1/4 teaspoon of baking soda
1/8 teaspoon of salt
3/4 cup of Splenda
1 teaspoon organic vanilla extract
2 omega-3 enriched eggs
1/4 cup Smart Balance omega-3 butter, softened
Pam or coconut oil cooking spray

Making the Stuff

1. Preheat your oven to 350 degrees. Or use someone else's oven when they're not looking.

2. Toast your coconut. Spread it out on a flat, dry pan and toast 4 or 5 minutes in the oven. (Honestly, I forget this step about half the time. Doesn't matter much.)

3. In a bowl, combine almond flour with baking powder, baking soda, and salt. Whisk together. Then added butter, Splenda, vanilla, and finally the eggs. Use a mixer to bring it all together.

4. Add in toasted coconut. Combine it all with your grubby paws or a mixer.

5. Roll into small balls, then flatten into cookies. Toss onto a cookie pan or "jellyroll pan" coated with cooking spray. Bake for 10 minutes or so. (For easy clean up, place dough on parchment paper.)

6. Eat 'em up.

The Options (Some a little crazy!)

* Add dashes of cinnamon, nutmeg, and cloves for variety.

* A tablespoon of unsweetened cocoa powder makes chocolate cookies. Add a scoop of instant coffee for a caffeinated mocha cookie.

* Add chopped nuts or press whole almonds into top just before cooking.

* A scoop of vanilla Metabolic Drive will add some protein. Add a sprinkle of water if needed during mixing.

* Skip the butter and mix in a whole soft avocado. (Tell your kids they're Shrek cookies.)



Makes these part of your V-Diet HSM or just do what I do: use them for quick, portable meals that keep you both lean and satisfied. -- Chris
]]> Mon, 25 Mar 2013 04:26:00 GMT http://www.t-nation.com/readTopic.do?id=4088941 http://www.t-nation.com/readTopic.do?id=5468259
Ingredients

2-4 cube steaks (or use a meat tenderizing mallet on your favorite cut of beef)

1/2 to 1 cup almond flour, rice flour, or a mixture. Choose whichever fits your dietary goals and preferences. Both work great.

1-2 whole eggs or 3-4 egg whites

Coconut oil for pan frying

Seasonings of choice: garlic powder, onion powder, seasoned salt, paprika, salt and pepper, to taste

Instructions

1. If using a cut of beef besides cube steak, tenderize with a kitchen mallet or related device.

2. Set up your dredging station. Crack the eggs into a bowl and whisk. Pour almond or rice flour onto a separate plate. Add seasonings to flour and combine.

3. Dip each cube steak into the egg, then into the flour/seasoning mixture. Set aside.

4. Add a spoonful of coconut oil to a large, hot pan.

5. Place each dredged cubed steak into the pan. Do not overcrowd.

6. When they get golden brown on one side, flip. When poked with a fork, juices should be clear.

7. Remove from pan and place on paper towel to absorb excess oil, then serve.

Variations

For a different flavor, simply make a mixture of your favorite herbs and spices.

]]> Wed, 20 Mar 2013 17:35:00 GMT http://www.t-nation.com/readTopic.do?id=5468259 http://www.t-nation.com/readTopic.do?id=5532759 Healthy Popcorn Shrimp
The goal of this recipe was to use my healthy frying technique to make a fast and easy version of popcorn shrimp. So, we use good-for-ya coconut oil and replace the wheat flour with your choice of almond flour or brown rice flour. Just choose whichever best fits your dietary preferences.

Ingredients

1 or 2 bags of frozen, pre-cooked shrimp, large, tail-on
Coconut oil
Almond or brown rice flour (or a blend)
Egg white
Cajun seasoning blend or Old Bay seasoning blend

Instructions

1. Take the frozen shrimp out of the bag and run cold water over them to partially thaw. Remove tails. You'll want them still a little frozen as they hit the pan. This will keep the already-cooked shrimp from getting overcooked and rubbery.

2. On a plate, pour out a little of your non-wheat flour and mix it with seasoning to taste.

3. Dredge the shrimp: dip shrimp in egg white and let the excess drop off. Then coat shrimp in flour/seasoning blend.

4. In a large pan, heat a tablespoon or two of coconut oil over medium heat.

5. Place shrimp into pan. Do not crowd them.

6. When the bottom coating begins to brown, carefully flip the shrimp.

7. When both sides are golden brown, move from pan to paper towel-lined plate to absorb any excess oil. Then eat 'em up.



]]> Sun, 17 Mar 2013 20:33:00 GMT http://www.t-nation.com/readTopic.do?id=5532759 http://www.t-nation.com/readTopic.do?id=5572976
I am getting excited to try something new for my HSM this weekend. While browsing your HSM recipes I see many using Truvia or other sugar substitutes.

I was wondering why a substitute instead of blue agave?

Thanks! ]]> Thu, 14 Mar 2013 12:54:00 GMT http://www.t-nation.com/readTopic.do?id=5572976 http://www.t-nation.com/readTopic.do?id=5572835
First Pic: Birdseed
1/4c Ground Flax
1/4c Hulled Hemp Seed
1/4c Raw Sunflower Seeds
1/4c Raw Pumpkin Seeds
2tbsp Sesame Seeds
2tbsp Chia Seeds

I just shake it all together and keep it in the pantry. You can put it on just about anything - oatmeal, salads, yogurt, shakes, you name it. I made it for the following -

Second Pic: Breakfast of Champions!
From the bottom up

1/3c Kefir
2tbsp Birdseed
1scoop Superfood
Cinnamon
1/4c Cooked Quinoa (I just cook up a small batch and keep it in the fridge)
Frozen Blueberries
1/4c Greek Yogurt

I pack up the jar (just a 250ml/8oz mason jar) in the morning, and by the time I'm ready for it (usually post-workout and shower, so about 2hrs later) I mix it all together and enjoy. It's a nutritional powerhouse, and seriously delicious! You can add honey if you'd like, but I really don't find it needs it. ]]> Thu, 14 Mar 2013 02:00:00 GMT http://www.t-nation.com/readTopic.do?id=5572835 http://www.t-nation.com/readTopic.do?id=4867276

I get that question alot, so I have decided I will post what I eat and why I eat it.

Aim: to eat healthy, stay lean, promote muscle growth, inhibit inflammation and disease.

Philosophy: lots of protein, healthy fats, nutrients from fruits and vegetables. Everything I eat has a purpose.

Enough dribble, lets eat!!



*tweet tweet* ]]> Fri, 15 Mar 2013 02:06:00 GMT http://www.t-nation.com/readTopic.do?id=4867276 http://www.t-nation.com/readTopic.do?id=5565838 Mon, 11 Mar 2013 15:47:00 GMT http://www.t-nation.com/readTopic.do?id=5565838 http://www.t-nation.com/readTopic.do?id=5546190
(split between the 2 of us)
-Almond pancakes w blue/blackberries and a little agave syrup. First ever attempt at these today, they came out great following Shugart's recipe. To save a few bucks on almond flour I purchased a few pounds of raw almonds at a farmer's market and put them in the food processor. So, the almond flour was more of an almond meal consistency, but the pancakes had a great texture.
-4 whole eggs
-8 oz lean ground turkey
-1 chicken sausage
-4 piece turkey bacon
-a little homemade tomato sauce
-handful of organic shredded mozzarella ]]> Sun, 17 Feb 2013 18:56:00 GMT http://www.t-nation.com/readTopic.do?id=5546190 http://www.t-nation.com/readTopic.do?id=5087139 Fast Mexican Lasagna

Here's a twist on a traditional lasagna: Mexican style!

We've really dropped calories here by using fat-free ingredients. We've also dumped the wheat by using lasagna noodles made from rice, which you can find at any health food store.

I like to put this together in the morning, then bake it off after work. Very easy, make-ahead food.

Ingredients

1 or 2 cans of fat-free refried beans
1 can of black beans
Lasagna noodles made from 100% rice
1 pound ground meat (turkey, lean beef, chicken, up to you)
1 can green enchilada sauce
1 can Rotel diced tomatoes
1 small can green chilies
1 package of fat-free cheese of choice
Cumin
Fat-free sour cream (optional)

How to Make It

Preheat oven to 350 degrees

Brown your ground meat in a pan. Set aside.

Mix your refried beans with cumin (to taste) and green chilies.

Pour some of the enchilada sauce in a lasagna dish. Layer in a row of the rice pasta lasagna.

Top with half the refried bean mixture.

Add ground meat and black beans, then another later of lasagna noodles.

Top with rest of enchilada sauce, refried bean mixture, Rotal diced tomatoes, and finally with shredded cheese.

Bake for 30-40 minutes or until noodles are soft.

Top with sour cream if you'd like and enjoy.

Option: Dice in some jalapeno peppers of choice to add heat.
]]> Wed, 06 Feb 2013 12:04:00 GMT http://www.t-nation.com/readTopic.do?id=5087139 http://www.t-nation.com/readTopic.do?id=5519252
Plantain Chips
Ingredients

1 plantain
Couple of spoonfuls of coconut oil
Course sea salt

Directions

1. Slice the plantain length-wise with a knife and remove the peel. This is much tougher than peeling a regular banana so the knife is needed.

2. Slice into discs.

3. Add coconut oil to pan and melt it down if needed. It doesn't have to be deep, just covering the bottom of the pan in a thin layer.

4. Add plantain. Toss in oil and add salt to taste. Flip when the bottoms begin to get golden brown.

5. When both sides are golden, dump them onto a plate covered in paper towels. Eat them right away. (They're not that great when cold.)




]]> Sat, 26 Jan 2013 21:33:00 GMT http://www.t-nation.com/readTopic.do?id=5519252 http://www.t-nation.com/readTopic.do?id=4435179
All of these from the roast down to the bacon wrapped smoked sausage were all cooked within the past 2-3 weeks. Food people, it's not hard. ]]> Mon, 21 Jan 2013 15:40:00 GMT http://www.t-nation.com/readTopic.do?id=4435179 http://www.t-nation.com/readTopic.do?id=5511370 Wed, 16 Jan 2013 21:43:00 GMT http://www.t-nation.com/readTopic.do?id=5511370 http://www.t-nation.com/readTopic.do?id=5507467
1 bundle celery
1 bag frozen (pre cooked) tiny shrimp
1 tsp lemon juice
Fresh crushed garlic (add to taste)
Salt (if necessary)

Optionally add cream cheese, mayo, or just experiment to improve the texture and increase calories.

Puree celery with above ingredients, minus shrimp - then strain excess juice ( great shot of healthiness :-)

If you add the optional ingredients like cream cheese, strain the pulp first and return it to food processor to blend it in. A clean towel works well.

Lastly, add shrimp and mix with fork.

Enjoy :-] ]]> Sun, 13 Jan 2013 13:44:00 GMT http://www.t-nation.com/readTopic.do?id=5507467 http://www.t-nation.com/readTopic.do?id=5501859
Recently you posted on What Chris Eats a red pepper, sweet potato, coconut milk soup that looked and sounds quite delicious. Is that recipe a family secret or would you be able to share? ]]> Mon, 07 Jan 2013 13:24:00 GMT http://www.t-nation.com/readTopic.do?id=5501859 http://www.t-nation.com/readTopic.do?id=5494090 Wed, 02 Jan 2013 18:59:00 GMT http://www.t-nation.com/readTopic.do?id=5494090 http://www.t-nation.com/readTopic.do?id=5277235
Garbanzo Bean Brownies

1 Can Garbanzo beans, drained
3 eggs, omega-3 enriched preferred
pinch of salt
1/4 cup unsweetened cocoa powder
1 tsp vanilla extract
4 tbs coconut oil (melted and cooled slightly so you don't cook your eggs, or melted pasture butter)
1/3 - 1/2 cup Stevia (or any other sweetener to desired level of sweetness)

Blend or food process, then add to greased pan and bake on 350 degrees for 10-15 minutes (toothpick test to see if it's ready).


Dani's Tips:

* I like to grease the pan using oil and then add a dusting of a few tbs of chocolate Metabolic Drive to make sure it doesn't stick.

* To sweeten, I used about 1/3 cup of Stevia and then several packets of the Splenda

* You can add a couple tbs of instant coffee for a mocha flavor.
]]> Mon, 24 Dec 2012 18:10:00 GMT http://www.t-nation.com/readTopic.do?id=5277235 http://www.t-nation.com/readTopic.do?id=5456630 Coconut Whipped Topping
Many of the recipes in this section use whipped topping. Store-bought "lite" whipped toppings such as Cool Whip will work in a pinch, but I've never been happy with the ingredients. Some are pretty questionable. Here's a healthier way to make it yourself. Just replace all the Cool Whip in recipes with this and you'll be good to go.

Ingredients

1 can of full-fat coconut milk

3 tablespoons of Splenda or sweetener of choice

Directions

1. Place coconut milk in the fridge and leave overnight.

2. Without shaking the can, open it and spoon out the thick cream, leaving the watery liquid in the can.

3. In a bowl, add the coconut cream and sweetener of choice. Mix with an electric mixer until creamy. Move the mixer up and down to aerate and add fluff.

Variations

Gently fold in cinnamon, nutmeg, cloves, ginger or any spice you'd like.
]]> Fri, 07 Dec 2012 12:05:00 GMT http://www.t-nation.com/readTopic.do?id=5456630 http://www.t-nation.com/readTopic.do?id=5461520 1/2 teaspoon vanilla extract
boat load of penzy's cinnamon
nutmeg
melted 80% cacao ( about a serving )
finely diced candied ginger
1 TBSP coconut oil
pinch of salt
pecan pieces
1/4 cup of splenda

Pre-heat oven to 350

Mix all the dry ingredients in a bowl.

Then mix in 1/4 cup of water a little splash at a time. The oatmeal mixture should be clumping together You might need more than 1/4 cup of water. I just kind of winged it, maybe closer to half a cup.

Once the mixture is mixed well and clumpish, stir in melted cacao and melted coconut oil.

Spread across coconut oil greased glass baking dish and bake for 30 minutes. Check firmness by breaking granola into pieces. If the granola is still damp or moist, return to over in 15 minute intervals checking on it. It should take about 1 hour total.

Variations: Add pumpkin seeds, pine nuts, other seeds/nuts as you see fit.

Serve over greek yogurt like the attached photo or perhaps in a bowl of almond milk

Notes:

A lot of granola recipes call for lots of sugar ingredients such as sugar, molasses, honey, agave and olive oil. I wanted to make a better granola. This recipe is the first step. I will experiment with it a bit more.

I've also seen where you could use a nut butter as a binding agent. I may play around with that in the future when I work on granola bars.
]]> Mon, 03 Dec 2012 13:26:00 GMT http://www.t-nation.com/readTopic.do?id=5461520 http://www.t-nation.com/readTopic.do?id=5460139 Sat, 01 Dec 2012 17:41:00 GMT http://www.t-nation.com/readTopic.do?id=5460139 http://www.t-nation.com/readTopic.do?id=5455210 No Shake, No Bake Pork Chops
Nothing at all wrong with lean pork. Nothing wrong with almonds either. And nothing wrong with healthy fat like coconut oil. So why not put them all together and re-make a childhood favorite so it's supportive to your physique goals? Let's do it.

Ingredients

4-5 boneless pork cutlets, thin

1/2 to 1 cup almond flour, blanched

1 whole egg or 2 egg whites

Unsweetened almond milk, plain

Coconut oil for pan frying

Seasonings of choice: garlic powder, onion powder, paprika, salt and pepper, to taste

Instructions

1. Trim any excess fat from your pork cutlets. If they're thick, pound them flatter with a tenderizing mallet.

2. Set up your dredging station. Crack the egg into a bowl, add a dash of almond milk, and whisk. Pour almond flour onto a separate plate. Add seasonings to flour and combine.

3. Dip each cutlet into the egg/milk mixture, then into the flour/seasoning mixture. Set aside.

4. Add a big spoonful of coconut oil to a large, hot pan.

5. Place each dredged cutlet into the pan. Do not crowd them. Work in batches if needed.

6. When they get toasty brown on one side, flip. Cook until golden. When poked with a fork, juices should be clear.

7. Remove from pan and place on paper towel to absorb excess oil, then serve.

Variations

Instead of almond flour, you can use rice flour.

Try different seasoning combinations, like Cajun or Jamaican.

]]> Wed, 28 Nov 2012 12:34:00 GMT http://www.t-nation.com/readTopic.do?id=5455210 http://www.t-nation.com/readTopic.do?id=5423205
Problem was, it was difficult to get 20-year olds to comply with the dietary guidelines. Dr. Lowery and Dr. Peter Lemon decided that it was easier to get them to eat high-protein cookies than drink protein shakes.

Here's my version of their lab rabbit cookies. Very easy to make, no baking, and delicious. Great for packing on trips or taking to work or school.

Chris's "Gourmet" Lab Rabbit Cookies


Ingredients

1.5 Cups Gluten-Free Oatmeal [toasted or raw]
3/4 Cup Natural Peanut Butter or Almond, Walnut etc. (Do not get the "no stir" variety; oil should separate.)
2-3 Scoops Low-Carb Metabolic Drive, chocolate
1 Cup Unsweetened Coconut Flakes
Just enough water to allow easy mixing

Directions

Toss the oatmeal into a bowl. Toss the protein powder and coconut on top of it. Add peanut butter and just a little warm water and mash it all together with your grubby paws. Form into cookies (or even just balls) then roll them in a plate of extra coconut flakes if you'd like.

]]> Tue, 20 Nov 2012 19:17:00 GMT http://www.t-nation.com/readTopic.do?id=5423205 http://www.t-nation.com/readTopic.do?id=5445892
Now for those of us still here, the cool people. I bring to you, Peanut butter flour peanut butter cookies.


1 large egg ( 2 medium eggs )
1 1/4 cup sugar substitute, I used Splenda
1 teaspoon baking soda
1 cup peanut butter
1 1/2 cups peanut flour
1/2 teaspoon vanilla extract
1 TBSP coconut oil ( melted )

Preheat oven to 375 degrees F and grease baking sheet.

Beat together egg, sugar, baking soda and vanilla. Beat in the peanut butter. Add peanut flour until you have a firm dough. You might need to let it sit after mixing to solidify a bit.

Drop dough by teaspoonfuls onto prepared baking sheet, pressing lightly with the back of a fork to slightly flatten ( make that cool X pattern!! ). Bake for 5-7 minutes, until lightly set.

Let cool thoroughly on cookies sheets ( no sneak eating, you'll thank me )


]]> Mon, 19 Nov 2012 19:37:00 GMT http://www.t-nation.com/readTopic.do?id=5445892