Section Ii Gourmet Recipes

Breakfast hasn't earned the reputation as "the most important meal of the day" for nothing. Emerging from its slumber, your body is begging for you to end the fast. And it's your responsibility to provide high quality nutrition to begin the day on the right foot.

Here's a lesson for you - skipping breakfast is one of the best ways to sabotage your physique. If you want your health and body composition to actually worsen, go ahead and run out the door without having eaten.

Eggs

Spinach and Cheese Denver Omelet Bulker's Omelet Asian Scrambled Eggs Mexican Frittata Suakshuka

Oatmeal and Pancakes

Basic Oatmeal Reeses Oatmeal Muscle Gruel Bran Porridge Oatmeal Apple Pie Muesli

Protein Pancakes

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Egg separation has long been the curse Kitchenli^ ^^ of the protein minded. Thank goodness for the appearance of those cartons of pasteurized egg whites - they're a real convenience. Yet they are a bit pricier and many decide to stick with the tried and true whole eggs. Of course, this entails yolk removal. Here are a few removal strategies.

First, for bulk removal, simply crack as many eggs as you want into a bowl, being careful not to break the yolks. Then simply fish out the yolks with a spoon.

For individual removal, you can crack the egg, keeping its contents in one half of the egg shell. Then, pour some of the white out into a bowl or pan, making sure that you've got the other half of the shell next to the first half to catch the yolk. Go back and forth between halves until all the white is in your bowl or pan and the yolk is captured nicely in your egg shell.

PreLude

This is a staple meal that is consistently found on our breakfast tables. There is something about the taste, texture, and nutritive properties of this omelet that really hits the spot first thing in the morning.

Fresh spinach works best for this recipe. Be sure to buy the pre-washed bags of fresh spinach, or be prepared to spend a lot of time over the sink washing each leaf. If you don't want to bother with fresh spinach, you can also use the frozen variety. Just thaw and drain it before cooking.

Ingredients

6 large egg whites (1 cup) plus one whole omega-3 egg, beaten

4 oz. smoked turkey "ham", chopped

1 handful fresh spinach (or 1/3 cup frozen, thawed and drained)

1/2 cup mushrooms, sliced

1/3 onion, chopped 1 slice fat free cheese

Prep Time - 20 minutes

Difficulty Level -Medium

Servings - 1

Instructions

Stir-fry the chopped turkey, onions, and mushrooms in a skillet coated with olive oil cooking spray on medium-high heat for 5 minutes, or until things begin to brown. Add the spinach and stir for about 30 seconds, just until the spinach becomes dark green and condensed.

Given the size and mass of this omelet, special methods are necessary for ensuring a successful meal. Remove the contents from the skillet. Rinse the skillet to provide a fresh surface for the eggs, apply a new coat of olive oil cooking spray, and return it to medium-high heat. Add the beaten eggs. Wait a couple of minutes until you see bubbles starting to form around the edges of the eggs, then lift a portion of the eggs with a spatula, allowing the runny eggs on top to flow beneath the part that you lifted with the spatula. Do this in three or four places around the perimeter of the omelet. After another minute, when the bottom is solid again, flip the omelet.

After flipping the omelet, add the slice of cheese to the top, still exposed in the skillet, and then dump the sauteed mixture of turkey and vegetables onto one half of the omelet. Fold the omelet over to cover the contents, then slide it onto a plate and enjoy!

NutrmonaL

Information

per serving

Calories (k/cal)

4C8

Protein (g)

S8

Carbohydrates (g)

l4

fiber (g)

4

sugars (g)

7

Fat(g)

l2

SFA(g)

3.6

MUFA (g)

4.S

PUFA(g)

3.9

omega-3 (g)

C.S9

omega-6 (g)

3.C3

13%

27

"Cultivated over 2,000 years ago in Iran, spinach has long been known to have health promoting properties."

Nutrition and

Nutrition and

In most of our nutritional plans, there are mainstay foods that we always include. Topping this list is Popeye's favorite roughage, spinach.

While our fascination with spinach may be subconsciously due to Popeye's influence, it may also be due to the fact that spinach is one of the most nutrient dense, alkaline foods available today.

Cultivated over 2,000 years ago in Iran, spinach has long been known to have health promoting properties. Rich in vitamin A, calcium, phosphorous, iron, folate and potassium - not to mention a number of the B vitamins and important phytochemicals; this green, leafy vegetable reins supreme in the, uh, green, leafy vegetable category.

So what do all these vitamins and minerals mean to you? Well, getting these from your fruits and veggies means being able to avoid poorly designed multivitamin and multi-mineral supplements containing low quality vitamins and minerals. It means increasing your ability to stave off cancer. It means increasing your ability to stave off heart disease. It means having a strong antioxidant reserve (spinach ranks high on the oxygen radical absorbance capacity score). To add further support to this argument, it's interesting to note that spinach extracts are being used by doctors and scientists as functional foods to provide chemo-and central nervous system protection as well as anticancer and anti-aging functions.

In addition to these great benefits, spinach is one of the most alkaline foods in the fruit and vegetable category. Many of our modern diets (especially if we're eating relatively high protein diets), are very acidic. This dietary acidity, if not balanced by a high intake of basic foods (like spinach), can lead to stress on our muscles and bones since it's these tissues that can best neutralize dietary acids.

So, if you want to be quick to the finish like Popeye, you'd better be eating your spinach.

Kitchenfllj ^^M

This is one of those flashy cooking techniques that involves some skill and dexterity. In the beginning, it will probably result in a lot of egg matter on the stovetop and floor, and even the ceiling for those of you who feel the need to use the same amount of force as a one-arm snatch. So keep those paper towels handy.

Given the sheer mass and quantity of the eggs we use in an omelet, and the vegetables stuffed into them, the traditional method of draining and steaming will not suffice. A 12-inch wide, 1-inch thick omelet will burn on the bottom before it's cooked through and through. Instead, we have to resort to more dramatic means.

This technique presupposes that you have a good nonstick skillet. Here's a rule of thumb: if your eggs are sticking, then don't try flipping! Preferably, use a deep skillet or a wok to prevent any splashing. To flip the omelet, hold the skillet handle with your left hand, pick up the skillet, and slip the spatula under the omelet with your right hand (or vice-versa for lefties). Slide the spatula around the bottom of the omelet; circle the entire perimeter to be sure it won't stick. Then with one fluid movement, bring the skillet up with your left hand while simultaneously flipping the omelet with the spatula. Catch the omelet gently, easing the pan down smoothly as it lands to prevent splatter. Bravo!

Another strategy is to slide the omelet out onto a plate - still face up. Then, bringing the plate over the pan, flip the plate over quickly, allowing the omelet to land face down to complete the cooking process.

If thing don't go as planned, don't worry, you can always turn the dish into scrambled eggs. If your flipping attempt ended with an empty skillet, then it's time to get a new prescription for those eyeglasses . . . and a new mop.

PreLude

Here is a guilt-free version of a traditional breakfast from your favorite greasy spoon diner. This provides a heaping helping of high-quality protein to shut off morning muscle breakdown.

Ingredients

6 large egg whites (1 cup) plus one whole omega-3 egg, beaten

4 oz turkey ham, chopped

1/2 fresh green pepper, cut into strips

1/2 small onion, chopped

1 slice fat free cheese

2 tsp butter , coconut oil, or Smart Balance spread

Prep Time - 20 minutes

Difficulty Level -Medium

Servings - 1

Instructions

NutrmonaL Information,

In a large skillet, brown the onions and turkey ham

per serving

in 1 tsp of the butter spread, adding green peppers

for the last couple of minutes. Remove from the

Calories (k/cal)

477

skillet, add the remaining butter spread, and pour in

Protein (g)

7l

the beaten eggs. Flip the omelet, then add the slice of

Carbohydrates (g)

ll

cheese to the top. Then add the sauteed mixture of

fiber (g)

l

turkey and vegetables onto one half of the omelet

sugars (g)

7

and fold it over to serve.

Fat(g)

l4

SFA(g)

5

MUFA (g)

4

PUFA(g)

5

omega-3 (g)

0.5

omega-6 (g)

3.5

Protein Carbs Fats

"Fruits and vegetables are very basic and can nicely balance out our high acid diets."

Nutrition and

Nutrition and

Our nutritional ancestors had them covered. That's right, their dietary acids were covered - making their diet a moderate, healthy, basic one. But what about you? Well, to be honest, your meal plan is likely to be a health degrading, acidic one.

You see, when a food is ingested, digested, and absorbed, each component of that food will present itself to the kidneys as either an acid-forming compound or a base-forming one. Therefore at the end of a meal, or at the end of a day, all those nutrients add up to create what we call an acid-base load.

If the diet provides more acidic food, we'll have a higher acid load. And if it provides more basic food, we'll have a higher base load.

Since every cell of the body has a certain acid-base balance it likes, our bodies do a nice job of keeping this balance in check - regardless of what we eat. However, if our diets present, what scientists call, "low grade chronic metabolic acidosis," our bodies have to work hard to balance out those extra acids.

In order to do so, our muscles break down (glutamine, an amino acid in muscles is a great acid neutralizer) and so do our bones (calcium in bone is very basic). In fact, the consequences of a high acidity diet are as follows:

1) Negative calcium balance and smaller, weak bones

2) Negative nitrogen balance and smaller, weaker muscles

3) Decreased anabolic hormone activity (IGF1 and GH)

4) Mild hypothyroidism (or low thyroid activity)

5) Increased catabolic hormone activity (cortisol)

Thank goodness all we really need to do is eat lots of fruits and vegetables. Fruits and vegetables are very basic and can nicely balance out our high acid diets. Cover your nutritional acids and you'll be fighting a front line battle against weakness and disease.

PRELUDE

Does a 500 calorie egg white omelet with fat free cheese sound pansy to you? If so, this omelet is for you. It was created for those among us trying to gain weight (muscle, that is), providing more of everything, including saturated fat and overall calories.

INGREDIENTS

6 egg whites (1 cup), plus 3 whole omega-3 eggs, beaten

6 oz lean turkey sausage

1 Roma tomato, chopped

1/2 small onion, chopped

1/4 cup fresh coriander, chopped

1/2 cup shredded Colby cheese

2 tsp butter, coconut oil, or Smart Balance spread

Prep Time - 20 minutes

Difficulty Level -Medium

Servings -1

Healthy Choice Coconut Oil

Healthy Choice Coconut Oil

For more than a decade, coconut oil has been used as a vital source of food for health and general well-being. Although once blindly labeled as a bad fat because of its saturated contents, many recent researches have found out that coconut oil possesses the nutrients necessary to maintain a well balanced and nutritious diet.

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