FAVORITE HEALTHY RECIPES



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 Post subject: FAVORITE HEALTHY RECIPES
PostPosted: Mon Jan 26, 2009 7:13 pm 
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Joined: Wed Jan 21, 2009 11:24 pm
Posts: 61
Location: NYC Area
Add in your favorite healthy recipes and their use; here are some of mine:


For my "cheat" days:

LOW FAT, SUGAR, & GI LASAGNA :P

Dreamlands pasta noodles (only 5g of digestible carbs per serving)
93% lean beef
Nonfat cottage cheese
2% skim milk Italian blend
10 Ripe tomatoes
1 finely chopped onion
1 finely chopped bell pepper
3 pureed stalks of celery
1/4 cup of vinger
Spices (oregano, rosemary, basil, salt)
1 packet of stevia sweetener

1.) Puree the tomatoes, add the herbs and chopped onion and pepper to sauce pot. Add the stevia and vinger and stir til the sauce comes to a boil then remove and set to cool.

2.) Pan fry the lean beef, draining fat and juices then add to the sauce pot.

3.) Boil the water for the pasta noodles. Careful with these as they cook differently then traditional pasta.

4.) Taking a casserole dish layer sauce then noodles then cottage cheese then cheese in three layers or as your pan permits. Add a little cheese to the top in a light layer.

5.) Bake for 10-15 at 325 just enough to melt the cheese layers and warm throughly.

Result is a Lasanga for cheat days thats fairly light in fat, good GI, and far lower in sugar with a decent amount of protein for a pasta dish.


post workout shake (when bulking):
POWER SHAKE

1 1/2 cup Milk (use whichever kind you prefer)
1/2 cup Oats
2 tbsp Peanut Butter
2 scoop Chocolate Whey Protein (I use Optimum Nutrition)

1.Simply put milk in first, and blend.
2.Add in Oats, PB, and Whey one by one.
3.Let blend for additional 10-15 seconds.

CALORIES: 700
FAT: 21g
CARBS: 57g
PROTEIN: 70g


Great all around dish:
MUSCLE BUILDING CHILI

Chili is one of the best ways to get a massive helping of protein from ground beef, together with a healthy dose of fiber from beans, our wonderful legume friends. Add a bunch of spices and vegetables, and you've got yourself a nutritive meal that can be made in bulk and stored for the week.

Many of the best chili recipes use corn meal to thicken-up the dish. This is great for the taste buds and texture, but we'd rather not have the added carbs from corn. Instead, we use cashew meal, which serves to thicken the chili, as well as adding a unique taste. Not to mention a healthy dose of monounsaturated fatty-acids.

This pot of stew could feed a village in Ethiopia for a week, so be prepared to store about 4 day's worth.

4 pounds extra lean ground beef (96%)
4 cans kidney beans (15.5 oz per can), drained and rinsed
2 large onions, chopped
2 large tomatoes, chopped
1 pound carrots, peeled and sliced
4 bell peppers: 1 green, 1 red, 1 yellow, 1 orange, cut into 1/2-inch squares
6 cloves garlic, chopped
Two 46-fl oz bottles V8 vegetable juice, spicy hot
Cashew meal

Spices: 4 tablespoons chili powder, 1 teaspoon cumin, 2 teaspoon paprika, 1 teaspoon celery seed, 1 teaspoon fresh ground pepper (for a quicker version, you can use 3 packages chili seasonings mix, but it won't quite be the same!)

1. In a large skillet, brown the ground beef, one pound at a time, over high heat together with the garlic and onions. If your skillet is large enough (i.e., a wok), you can brown the beef all at once to save time.

2.On the last batch, add the spices after the beef is browned, and continue frying for another couple of minutes.

3.Add the browned beef to a very large pot with a lid, and then add the beans, tomatoes, carrots, peppers, and V8 juice. Bring to a boil, then reduce heat to simmer.

To make the cashew meal, process the cashews in a blender in short bursts, until a grainy meal is formed. Do not process for too long or you will have cashew butter. Stir-in the cashew meal, cover, and simmer for an additional 30 minutes.

Servings: 10

Per Serving:
CALORIES: 630
CARBS: 53g
FAT: 13g
PROTEIN: 71g


Curry Shrimp On Rice

2 cups cooked rice
Dash oregano
Dash salt
1 pound large shrimp, cooked and peeled
Dash curry powder
Dash cayenne pepper
1 tomato, sliced

1. Sprinkle rice with oregano and dash of salt.
2. Sprinkle shrimp with curry powder and cayenne pepper.
3. Surround shrimp with rice and sliced tomatoes and serve.

Serves 4

Per Serving:
CALORIES: 225
FAT: 1.5g
CARBS: 28g
PROTEIN: 23g


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