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Did you try yesterdays recipe yet?

Well, I have one faithful reader who did.

And he actually got the calculator out and figured out the macros for the recipe.

I am glad he did - because the ones I gave you yesterday were wrong.

Turns out the original recipe I was using called for “Carb Countdown”, and this has a slightly different macro breakdown than the reformulated “Calorie Countdown”.

We reformulated it slightly, and I think it’s better than ever!

I’m sure Danno will let me know!

Ingredients:

1 Cup 2% Chocolate “Calorie Countdown”
90 Kcal, 8g protein, 5g carbs, 5 grams fat

2/3 Cup Rolled Oats
401 Kcal, 17g protein, 68g carbs, 7g fat

2 tsp. Natural Peanut Butter
70 Kcal, 2g protein, 2g carbs, 5g fat

Totals:
561 Kcal
28g Protein
75g Carbohydrates
17g Fat

(P.S. - This is a great recipe for breakfast or after resistance training, but if you are trying to lose bodyfat, eating this at midnight will NOT be helpful!)

If you have been reading our newsletters for awhile, you know that part of our nutrition philosophy is to eat lean protein - with EVERY meal.

Not too hard - right?

Some options might include:
2 whole eggs + 2 egg whites prepared as you like (scramled, in an omelet, etc.)
Steak and Eggs
Lean turkey sausage…just to name a few

For me it’s pretty simple. I eat our own free range eggs nearly every day- because I love eggs.

But what if you DON’T like eggs?

Besides the fact that you are weird I mean. (just kidding Danno)

Here is one of my all time favorite breakfast recipes.

It is really, really, really good.

And it’s even easier (really) to make. Takes 5 minutes, tops.

Give it a try and fall in love with breakfast all over again.

Ingredients:
1 cup rolled oats
1 cup chocolate 2% “Calorie Countdown” dairy beverage
2 tsp NATURAL peanut butter (take it easy on the peanut butter - 2 teaspoons means 2 teaspoons)

Put all the ingredients into a bowl and microwave on high for one minute. Stir, then microwave for another minute. Stir it up, and you’re done!

This will provide you with 30 grams of protein, around 60 grams of carbs, and only 5 grams of fat.

This is a GREAT way to start your day.

Chocolate and Peanut Butter for breakfast - Not Bad!

Give it a try and let me know what you think…

Looking for a healthy dinner that satisfies? This recipe for stuffed peppers mixes healthy grains and lean ground turkey in a dish that is high in fiber and bursting with flavor. Got leftovers? Pack them for the perfect balanced lunch. Yields 8 servings

Ingredients:

• 4 large sweet red peppers
• 1 lb lean ground turkey
• 3 sliced green onions
• 2 minced garlic cloves
• 26 oz meatless spaghetti sauce, divided
• 1/2 frozen corn, thawed
• 1/2 cup dried currants
• 1/2 cup chicken broth
• 1/4 cup cooked medium pearl barley
• 1/4 cup cooked bulgur
• 1/4 cup cooked lentils
• 2 tablespoons brown sugar
• 1/4 teaspoon crushed red pepper flakes
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 1/4 cup shredded Parmesan cheese

Instructions:

1. Cut peppers in half lengthwise and remove stems and seeds. Cook the peppers in a large kettle of boiling water for 3-5 minutes. Rinse with cold water and drain, set aside.
2. In a saucepan, cook turkey, onions and garlic over medium heat until meat is no longer pink; drain. Stir in two cups spaghetti sauce, corn, currants, broth, barley, bulgur, lentils, brown sugar and seasonings. Bring to a boil. Reduce heat; simmer uncovered for 10-15 minutes or until heated through. Spoon a heaping 1/2 cup into each pepper half.
3. Place filled peppers in a 13-in. x 9-in. x 2-in. baking dish coated with non-stick cooking spray. Top each pepper with remaining spaghetti sauce; sprinkle with Parmesan cheese. Cover and bake at 375 degrees for 30-35 minutes or until peppers are tender and filling is heated through. Enjoy!

By Dr. John M. Berardi, PhD and Dr. John K. Williams, PhD, authors of the bestselling optimal nutrition ebook, Gourmet Nutrition.

This medley of ground turkey, butternut squash and apples in a creamy saffron sauce is perfect for a cozy winter meal. Using frozen butternut squash reduces the cooking time significantly, so this one is great for a quick, light meal for two. The total preparation and cooking time is about 15 minutes.

Ingredients

1 lb lean ground turkey
2 medium apples, chopped and seeded
1 package (12 oz) frozen butternut squash
2 cups sliced mushrooms (about 8 medium)
1/2 cup (8 tbsp) whole plain yogurt
1 inch cube fresh ginger root, chopped
3 cloves garlic
1 chicken bouillon cube, dissolved in 1 cup warm water
1 pinch saffron
Salt, to taste

Instructions

Brown the turkey, garlic and ginger in a nonstick skillet coated with cooking spray over medium high heat, until turkey is browned (about 5 minutes). Add the apples, squash and mushrooms, and continue stirring for 5 minutes, or until vegetables start to soften. Add the cup of chicken broth, bring to a boil, and then add the yogurt one tablespoon at a time while stirring continuously. Add the saffron sparingly, and stir the mixture until the saffron imparts a yellow color, and the sauce is thick and creamy.

Makes 2 servings.

Nutritional information, per serving

Tips: Peel, freeze and dice your ginger

After purchasing a large, plump ginger root at the market, take it home and remove the skin with a vegetable peeler. Then store your peeled ginger root in a Ziploc bag in the freezer. It will keep almost indefinitely this way, and you’ll always have it on hand when it’s needed. It is also easier to chop frozen. Just shave-off a few slices with a broad bladed knife, being careful not to get your fingers in the way. The slices can then be easily chopped.

Food Fact: Yogurt helps fight bad breath

In addition to providing a good source of protein and calcium, a new study demonstrates that the active bacteria in yogurt help reduce the stink-producing compounds on the back of our tongue by 80%. Specifically, Streptococcus thermophilus and Lactobacillus bulgaric, found in yogurt were shown to reduce odor-causing compounds in the mouth of subjects fed 3 oz of yogurt twice daily.

Want to change your body — while still eating meals that taste this good?

If you want to build the body you never thought you could have, start eating the meals you never thought you could eat! The Gourmet Nutrition e-book contains over 100 recipes and a no-nonsense nutrition plan that will show you how to make it work. Gourmet Nutrition.

Blog, diet, healthy diet, Nutrition, Recipes

By Dr. John M. Berardi, PhD and Dr. John K. Williams, PhD, authors of the bestselling optimal nutrition ebook, Gourmet Nutrition.

Given the excellent nutritional properties of spinach, it would be a shame to restrict our intake of this leafy green to the occasional salad. Anyone who’s ever cooked spinach quickly realizes that a giant mound of fresh spinach reduces to a tenth of its original size. So unless you enjoy eating Volkswagen-sized salads, some cooking is in order.

Most people’s preconception of cooked spinach is the slimy stuff that Popeye pulls from a can. Judging spinach on the basis of the canned variety is like dismissing the entire Beatle’s White Album because of the song “Ob-La-Di, Ob-La-Da”. Don’t torture yourself; fast forward to “While My Guitar Gently Weeps” and pull a nice spinach soufflé out of the oven. Life is good.

Ingredients

2 packages frozen spinach (10 oz. each), thawed and drained
1 cup lowfat cottage cheese
1/3 cup grated parmesan cheese
½ cup egg whites
1 tsp baking powder
2 cloves garlic, minced
Dash of ground nutmeg (1/8 tsp)
Salt & pepper, to taste

Instructions

Preheat the oven to 400-degrees F.

Combine spinach, cottage cheese, egg whites, garlic, nutmeg, and salt/pepper in a blender or food processor. Blend until you have the desired consistency. For a more textured final product, blend just until mixed. For a smoother dish, blend thoroughly.

Stir the parmesan cheese and baking powder into the blended mixture, and then pour everything into a casserole dish coated with cooking spray.

Bake for 20 minutes, or until lightly set. Test to see if it’s done by shaking the dish slightly: the center should not jiggle.

Makes a large meal for one, or 2 servings as a side dish.

Nutritional information (entire dish)

Tips: Preparing your spinach; soufflé in a hurry

Be sure to thaw your spinach entirely before preparing this dish. This can be done in the microwave, or simply by placing the spinach in the fridge for a couple of days. Squeeze as much of the water from the spinach as you can before mixing.

If you’re in a hurry and don’t have time to bake it in an oven, use a microwave safe casserole dish, cover with plastic wrap, and cook on high for 3 minutes. Release the steam, recover, and cook on high for another 3 minutes, or until thoroughly cooked.

*Disclaimer: cooking this dish in a microwave is vastly inferior to the taste of the oven-cooked version. Do yourself a favor and spend the extra 15 minutes to cook it in the oven.

Food Fact: The power of spinach

Spinach and other leafy greens pack an incredible amount of nutrients into each calorie compared to other foods. There are at least 13 different flavonoid compounds in spinach that function as anti-oxidants and anti-cancer agents. In addition, spinach contains a carotenoid called neoxanthin, which both combats and helps prevent prostate cancer. Need more? Spinach is also one of the best sources of the elusive vitamin K, which helps maintain bone health. Anti-inflammatory nutrients, protecting the brain from oxidative stress, better eyesight…the list of benefits from spinach is seemingly infinite.

Want to change your body — while still eating meals that taste this good?

If you want to build the body you never thought you could have, start eating the meals you never thought you could eat! The Gourmet Nutrition e-book contains over 100 recipes and a no-nonsense nutrition plan that will show you how to make it work. Find about more about the Gourmet Nutrition e-book.

 By Dr. John M. Berardi, PhD and Dr. John K. Williams, PhD, authors of the bestselling optimal nutrition ebook, Gourmet Nutrition.

For those among you who are bean averse, here is a chili recipe that replaces gassy legumes with quinoa. Why quinoa? Because it tastes great, and it is one of the most nutritious whole grains on the planet. Ostrich complements the robust flavors of quinoa, tomatoes, and spices. Ostrich is a red meat closer in taste and texture to beef than to chicken. If you can’t find it, ground turkey will do in a pinch. When you toss in a heap of veggies, you’re left with a stand-alone hearty, delicious, and highly nutritious meal that will satiate the appetite of two ravenous individuals. This recipe was also designed with busy individuals in mind, and can be completed in 30 minutes from start to finish.

Ingredients

1 lb. ground ostrich, or ground turkey
½ cup dry quinoa
3 cups water
1 small can (6 oz) tomato paste
½ medium onion
½ cup frozen corn kernels
½ package mixed frozen pepper strips
½ tsp cumin
1 tbsp chili powder
½ tsp salt
Tabasco sauce, to taste

Instructions

1. Bring the quinoa to a boil in 3 cups water and a pinch of salt. Cover and reduce heat to medium. Set a timer for 30 minutes.
2. Brown the ground ostrich and onions in a nonstick skillet. Add the corn and peppers and toss over high heat until vegetables are thoroughly thawed and start to brown.
3. By now, about 10-15 minutes should have elapsed since you started boiling the quinoa. Remove the lid from the quinoa and stir-in the tomato paste until mixed. Add the browned ostrich and vegetables, stir, and then add the spices. Mix completely, cover, and simmer on low heat for the remainder of the time, or until you have the desired consistency (should be fairly thick).

Makes 2 servings.

Nutritional information

Tip: Toasting your quinoa

For a smokier flavor, toast the quinoa before you boil it. This can be done in a dry nonstick skillet over medium-high heat. Pour the dry quinoa into the skillet (no oil), and stir continuously until the grains start to pop and you can smell a nice, toasty fragrance. This should not take longer than 3-5 minutes.

Food Fact: Quinoa, the Mother Grain

The ancient Incas called quinoa the “mother grain,” because they relied so heavily on its nutritive properties. Quinoa is gluten-free, and contains none of the allergens common to grains from the grass family such as wheat, rye, barley, oats, and corn. Furthermore, quinoa contains lysine, an amino acid deficient in many grains, making it a complete protein. Quinoa is also an excellent source of calcium, magnesium, iron, phosphorus, and B vitamins.

Want to change your body — while still eating meals that taste this good?

If you want to build the body you never thought you could have, start eating the meals you never thought you could eat! Get over 100 recipes and a no-nonsense nutrition plan that will show you how to make it work in the new ebook written by Dr. Berardi and Dr. Williams, Gourmet Nutrition.

By Dr. John M. Berardi, PhD and Dr. John K. Williams, PhD, authors of the bestselling optimal nutrition ebook, Gourmet Nutrition.

Most of us could benefit from increasing our intake of fresh, whole vegetables. If the cancer-fighting properties of vegetables aren’t enough incentive, then take into consideration that they contain a ton of micronutrients that fill nutritional voids, they have small quantities of healthy fats such as omega-3’s, they counteract high acidity produced by high protein diets, and they give us a big dose of fiber.

Getting ample vegetables sounds great in theory, but in practice many of us fail utterly in finding ways to consistently consume our photosynthesizing friends. Let’s face it, the world is full of veggie haters. As the famous and sometimes gruff 20th century archaeologist Francois Bordes used to say when asked if he would like a salad with his meal, “What do I look like to you, a rabbit?”

Sure, vegetables can be downright repulsive, but given the correct method of preparation, even the most finicky of eaters can reap the benefits of these wonder foods, sow good eating habits, alleviate any seeds of doubt, and harvest superior nutritional properties. Now that the puns are out of the way, let’s move on to the recipe.

Asian stir-fry is one of the best ways to eat vegetables in both quantity and variety. Cooking the vegetables quickly over high heat keeps them crisp (no more mushy cafeteria mystery vegetable), and slightly caramelizes their surface, dramatically enhancing flavor. Another bonus is that you can cook stir-fry in bulk, storing tasty vegetable-laden meals for days at a time.

After messing around with varieties of this recipe, we finally discovered a great combination of vegetable variety, healthfulness, texture, and taste. You’ll be surprised at how easy it is to significantly increase your vegetable intake with just this one recipe.

This is a stand-alone dish that needs no rice. Just pile it high on a plate and enjoy. There is enough variety that it can even be cooked and eaten without meat, as a side dish for us omnivores, or as a main dish for a vegetarian.

Ingredients

1 lb chicken breast, sliced thin
6 cloves garlic, chopped
2 whole dried chili peppers, chopped
2 tbsp white cooking wine
2 cubic inches fresh ginger, peeled and chopped
2 tbsp corn starch, mixed together with 4 tbsp water
1 cup fresh shitake mushrooms
2 stalks celery, diagonally sliced
2 bundles scallions (green onions) (15 total), diced
1 red bell pepper, sliced
1 yellow bell pepper, sliced
2 medium carrots, sliced
2 handfuls snow peas (25-30 pods)
1 can sliced water chestnuts, rinsed and drained
1 can slivered bamboo shoots, rinsed and drained
1 head Napa cabbage, sliced
3 cups fresh bean sprouts
1 bouillon cube (chicken or vegetable), mixed with 1 cup hot water
4 tbsp soy sauce
½ cup whole roasted and salted cashews

Instructions

First slice the chicken breast and marinate it in a large bowl together with half of the chopped garlic, crushed chili peppers, white wine and a dash of salt.

Chop all of your vegetables and get them ready before the cooking process starts. Also, make your cornstarch solution in a small bowl or cup by stirring 2 tablespoons of cornstarch into 4-5 tablespoons of water. Stir until thoroughly mixed into a thick solution.

Heat a large nonstick wok over medium-high heat, and then add the sliced chicken together with the marinade. Stir-fry for a few minutes, until browned. Push the chicken up to the sides of the wok, lightly coat the surface with cooking spray, and then add the remaining garlic and chopped ginger. Stir-fry for a couple of minutes, and then add vegetables, two at a time, stir-frying about 4 minutes each batch. When the wok gets too full, place the contents into a large bowl and continue stir-frying the remaining vegetables. If the wok gets dry, you can coat it again with cooking oil, or add some soy sauce.

After you’ve worked your way through the vegetables down to the cabbage and bean sprouts, push the vegetables to the side of the wok, add the broth, and bring to a boil. Thicken the broth by stirring-in the cornstarch solution (stir it again before slowly adding).

Return all of the vegetables and chicken to the wok, and toss together with the soy sauce and cashews. Don’t add the cashews until the very end to ensure a crunchy texture. Mix thoroughly and serve.

Makes 3 large servings (or several small ones).

Nutritional information

Tip: Slicing vegetables, the safe way

This recipe requires a lot of chopping, so to ensure you don’t get bits of finger in your meal, let’s discuss how to chop vegetables quickly and safely. It’s very important to have a good knife. Sharp knives are actually safer because you don’t have to use so much force to cut the vegetables. The knife should also have a broad blade, such as a chef’s knife or a cleaver. The blade needs to be broad so that you can place the side of the knife on your knuckles as you chop. Holding the vegetable with your fingertips on the cutting board, fold your knuckles over and lightly move the knife across them while chopping, being careful not to raise the knife above the level of your knuckles (never let the side of the knife lose contact with your guiding hand). As long as you keep your fingers tucked away, then no worries.

Food Fact: Cabbage, the forgotten veggie

Cabbage is one of those veggies that is often overlooked in western diets. The good news is that it tastes great in this stir-fry, and the better news is that cabbage has great health properties. Cabbage contains a beneficial phytochemical called indole-3-carbinole (I3C), which has powerful cancer-fighting properties. I3C also helps to break down estrogen in the body, which further decreases cancer risk, particularly breast cancer in women.

Want to change your body — while still eating meals that taste this good?

If you want to build the body you never thought you could have, start eating the meals you never thought you could eat! Get over 100 recipes and a no-nonsense nutrition plan that will show you how to make it work in the new ebook written by Dr. Berardi and Dr. Williams, Gourmet Nutrition.

By Dr. John M. Berardi, PhD and Dr. John K. Williams, PhD, authors of the bestselling optimal nutrition ebook, Gourmet Nutrition.

There are limitless possibilities for cooking and flavoring salmon. Here is an out of the ordinary twist that combines citrus and mint to compliment that ever-gratifying crispiness of seared salmon. For this recipe, prepare the sauce first so that you can serve the salmon when it’s hot and crisp. And don’t forget to add a nice helping of veggies to this dish. Try some grilled asparagus for an extra special treat. Now on with the show . . .

Part 1: Citrus-Mint Sauce

2 tablespoons grapefruit juice squeezed from ½ fresh pink grapefruit
½ pink grapefruit, cut into sections for serving
2 tbsp fresh lime juice
1 medium shallot, minced (about 3 tbsp)
3 tbsp extra-virgin olive oil
1 tbsp chopped fresh mint leaves
Salt & pepper, to taste
Dash of Splenda (equivalent to 1 tsp sugar)

Make sure to remove all of the membrane from the grapefruit sections. Combine the grapefruit juice, lime juice, shallot, and Splenda in a medium bowl. Mix well, and then gradually stir-in the olive oil, mint, and chives. Season to taste with salt and pepper and set aside while cooking the fish.

Part 2: Pan-Seared Salmon

Two 8-ounce salmon fillets, without skin
1 tbsp Smart Balance butter spread or coconut oil
Salt & fresh ground pepper, to taste

Pat the salmon fillet dry with a paper towel, and then season both sides of each fillet with salt and a generous amount of pepper.

Heat the butter or oil in a nonstick skillet over medium-high heat until shimmering but not smoking. Add fillets to the skillet and cook until edges are opaque and bottoms are golden brown, about 3 to 4 minutes for 1-inch thick fillets. Gently flip the fillets with a spatula and cook another 2 to 3 minutes, until it is firm yet tender and moist, and the flesh has become opaque with a slight translucence.

Before serving, whisk the citrus mint sauce to recombine, and drizzle it over the fish fillets. Serve immediately garnished with grapefruit sections.

Serves two.

Nutritional information

Tip: When is salmon cooked just right?

Cooking your salmon until it’s ‘flaky’, as commonly suggested, can result in overcooking. Here’s how to cook it just right: use a paring knife to peek inside the middle of the fillet. If the flesh is translucent, it is undercooked. If it is opaque and slightly flaky but still juicy, it is ready to serve. It is overcooked when the flesh falls apart and looks dry.

Food Fact: Are all omega-3’s created equal?

Plants provide a form of omega-3’s called alpha-Linolenic acid (ALA). Flax seeds are one of the best sources of ALA. But it’s becoming clear that some of the best health benefits come from docosahexaenoic acids (DHA) and eicosapentaenoic acid (EPA), which are found in fatty marine fish, like salmon and mackerel. DHA is particularly beneficial, and contributes to better body composition, brain health, stress relief, and has even shown potential in preventing dementia. Granted, some ALA can be converted into EPA and DHA, but the conversion rate is low, particularly in men.

What’s the lesson? Go ahead and eat your flax, but don’t skip the fish!

Want more great tasting recipes designed to get you real results?

If you want to build the body you never thought you could have, start eating the meals you never thought you could eat! Get over 100 recipes and a no-nonsense nutrition plan that will show you how to make it work in the new ebook written by Dr. Berardi and Dr. Williams, Gourmet Nutrition.