my m pr rivat te re ecipe co ollec ction n

by b er ric wo ong

This gu uide in no o way pro omotes cruelty c to animals. Only eat ting them m.

breakfast
how to start the day right

PowerOatmeal O

The stap ple bodybuilders food gets g a bad rap because e nobody adds anythin ng to it. Id hate oatmeal too if I ate it plain! The e different options o here e adds some e kick and a also balance es the macronu utrient profil le adding pr rotein and fat. f A great way to star rt the day and keep you full untilyournextmeal. . Ingredien nts 1cupoats 2cupswate er 2tbspofflax(ground) Optional: O hem mporwheyprotein Direction ns 1. Combinetheoatsandwa aterandletthe t oats so oakinapotthenightbe efore. 2. In nthemornin ng,bringthe eoatsandwatermixture etoaboilov vermediumhighheat. 3. Reducetheheattomediumandmixintheflax,h hemppowder,andoneofthefruitand nutoptions;cook c for5minutes, m stirr ringoccasion nally. 4. Pourintoabo owlandenjo oywhilehot t. Hereare afewofmy yfavouriteoatmeal o optionsyoucan ntry: PeanutButter B &Banana 1banana(slic ced) 1tbsppeanutbutter nnamon AppleCin 1apple(sliced) cupwalnut tpieces BlueberryAlmond 1cupblueberries cupalmond ds(choppedorhalved) SavoryOatmeal O As A theoatme ealisboiling, ,crackaneg gginitandst d,addsaltan ndshockyou urself tiritaround at thowgoodthisis!

Omelet ttes
Iliketomake m omelet ttesacouple eoftimesaweek,butI usuallyswit tchupthein ngredientsto ogive me different flavour rs all the tim me. First, you uve got to m master the b basic omele ette, then making themtas styiseasy. Ingredien nts 2eggs 2tspofoliveoil Pinchofsalt Pinchofpepp per Direction ns 1. Heat H oliveoilovermediu umheatinacastironskiillet. 2. Beattogethertheeggs,salt s andpepp perandseta aside. 3. When W skilletisheatedup p,addtheeg ggs(unlessm makingmixedveggieom melette) 4. Wait W 30secondsthenadd dtherestof ftheingredi ents. 5. Cover;letcoo okuntileggs sarecomple etelycooked d. 6. Using U astainlesssteelspa atula,carefu ullyfoldome eletteinhalf fthenserve. Hereare afewtastyoptionsforyouandany ychangesto othedirectio ons: za BasicPizz tomato(dic ced) Handful H ofsh hreddedchee ese Greek tomato(chopped) 1cupdryspin nach cupfetach heese(crumb bled) Mexican cupsalsa cupofrinse edkidneybe eansORyoucanusemy yBeanSaladrecipe Earthyfrytheonionandmushroomsfor23minutesb beforeaddin ngtheeggs onion(chopped) cupmushro ooms(chopp ped) eggie MixedVe onion(chopped) bellpepper r(diced) tomato(dic ced) 3

PoachedEggonToast T
This mak kes an easy breakfast b if you dont have a lot of ingredients on hand. A Add a side of f fruit or vegeta ables and yo oull have a quick, wholesome brea akfast. If yo oure not ha aving a carb then leaveout tthetoastand a optforsome s veggiesinstead,bu utinthatca ase,Ipreferafriedegga asits just easie er. When yo oure having g a carb brea akfast thoug gh, I like poa ached on toast over frie ed on toast,no otsureexactlywhy,butgive g itatryand a youllse eeforyourse elf. Ingredien nts 2eggs 2slicesbread d,toasted Sa altandpepp pertotaste Direction ns 1. Fillaskilletor rpotwithab bout3inche esofwatera and bringtoaboi il. ggintoasep paratesmallbowlorsma all 2. Crackeacheg upandsetaside. a cu 3. When W thewa aterhasreac chedaboil,lowerthelip pofthebow wl/cupholdin ngtheeggin nto th heboilingwater(aboutinchbelow wthewatersurface)andlettheegg gslideout. 4. Turnoffheatandcovertheskilletorpotwithal id. 5. Le etcookforabout a 3minu utes. 6. In nthemeanti ime,toastth hebread. 7. When W ready,gentlyremo ovetheeggfrom f thewa aterusingas slottedspatulaandplac ceon to opoftoast. 8. Sa altandpepp perasdesire ed.

BoiledEggs E
The simp plest way to o make egg gs, this is a staple to ad dd to your diet. Im no ot insulting your intelligen nce by puttin ng this recip pe in here, I ve met som me people who have nev ver boiled an n egg before.Really. R SoIfiguredIdpu utitinjustin ncase. gerator for a few days a as a protein snack. They y are also ea asy to You can keep these in the refrig takeonthe t gosoits sagoodidea atohaveafew f ofthese onhandatalltimes. Ingredien nts 2eggs Sa altandpepp pertotaste Direction ns 1. Puteggsinapotandcov verwithcold dwateruntil water w coverstheeggsabout12inch hes. 2. Bringwatertoaboil,and dreducehea attolow,an d le etsimmerfo orafewminu utes. 3. Removethepot p fromhea atandcover randletsit fo orafewmin nutes. 4. St trainoutthe ewaterandfillthepotwith w coldwa atertocoolt theeggsth hishelpstom make th hemeasierto t peel. 5. Peelandenjo oywithsaltand a pepper. 6. If fyourestori ingthemfor rlater,putth heminanaiirtightconta ainerandputinthefridg ge.

FriedEg ggs
Again,Im mnotinsultingyourinte elligencebyputtingthisrecipeinhe ere.Thereas sonwhyIve includeditisbecause eIwantedto omakesure eyouknew2importantthingsthatmostpeople e dontkno ow:oneisth hatyouwanttoheatthe epanupjust tbeforethe eoliveoilsta artssmoking gand two,yolk ksarebesteaten e runny. Oilthatsmokes s isno otgoodforyou y becausetheoilbeco omesoxidize edandoxidiz zedoil=free e radicals.Freeradicalsarebadne ewsinthebo odysoavoid dthembyke eepingyourstoveatmedium ormediu umlow.Youcanheatitup u onhighto oquicklyget tyourpantothecorrec cttemperatu ure butyouhave h towatc chitifyoudoso. Runnyyo actthancoo olkshavemo oreofthevit taminsandminerals m inta okedyolksth hatgethard. Starteatingyouryolksrunnyand dlickthepla ateuptoget teverylastd drop!Heres sapicofsom me perfectly yfriedeggs:

Ingredien nts 2eggs 2tspoliveoil Sa altandpepp per Direction ns 1.He eatafryingpan p uponmediumandadd a oiltoit 2.Whenthepanisready,cra ackyouregg gsinandrem movewhent theylooklik kethepicabove

Breakfa astQuinoa a
A high pr rotein andnutritious n foo od, quinoa is rich in nut trients, vitam mins, and fib bre. This makes it highly digestible and d a good ch hoice for bre eakfast. Try it out as an n alternative e to oatmea al. To makeitcook c inhalfthe t time,soa akitovernig ght,otherwis seyoullbelateforwork! Ingredien nts 1cupquinoa 2tbsphoneyormaplesy yrup 1tbspcinnam mon 1apple(diced d) cupalmond dsorwalnut ts(chopped) ) Direction ns 1. So oakquinoain i apotofwater w overnig ght. 2. In nthemornin ng,bringthe epottoarap pidboil 3. Reduceheattomediumand a addcho opped apple 4. Le etsimmerfo orabout10minutesoruntil u most ofthewaterhasbeenab bsorbed. 5. St tirinhoneyormaplesyrupandcinn namon andnuts. 6. Removefrom mheatandse ervehot.

Cottage eCheeseDelight D
A quick and a easy breakfast and a great sna ack as well. If youre in n a rush and d you need s some quality protein p and fruit then this is for you. Its als so an awes some bedtim me snack as s the combined ingredient ts in the cot ttage cheese e, peanut bu utter and a b bit of sugar from the fru uit or jam help ps your body y get to slee ep through the combin ed effects o of tryptopha an and serotonin release. Ingredien nts cupcottage echeese 1apple(sliced)OR1tspfruit f jam 2tbspnutbu utter(peanut t,cashew,macadamia, m almondaregood g choices s) 1tspcinnamo on Direction ns 1. Combineallthe t ingredien ntsandenjo oy!

FrenchToast
French Toast T gets a bad rap, ma ainly becaus se of the ing gredients an nd toppings. . Theres no othing wrong at t all with Fre ench Toast if f youve got good qualit ty bread and d you dont slather on c cheap corn or table t syrup. Follow the guidelines I outline with h respect to o bread and choose one e or a fewofth hetoppingsbelow b andgetreadyforatreat! Ingredien nts 2eggs(omeg ga3,freeran nge) cupmilk(so oy,rice,almond) 2slicesbread d Optional Vanilla V extrac ct Butter Berries Maple M syrup Fruitjam Nut N butter Direction ns 1. Breakeggsintoashallow wbowl,addmilk m andbea attogether. 2. Melt M butterover o medium mheatinskil llet. 3. Placebreadslices s oneatatimeintobowlofegg mixtureand dcoatentire ely;letsoakfora fe ewsecondson o eachside e. 4. Transferbrea adslicestoskilletandhe eatovermed diumheatuntilthebott tomisgolden brown. eadsliceand dheatothersidethesam meway. 5. Turnoverbre a oftheop ptionalingre edients. 6. Removeandservewithany

SuperCrepes
IwaswalkingdownQueenSt.inmyhometownofTorontoonedayandpassedbythislittle restaurantthatwaspacked.Ilookedinandalltheywereservingwerecrepes.WhenIgot home,Isearchedforacreperecipe,sawonethatlookedhealthyandgoodandwhippedupa batch.WhenItookmyfirstbite,IknewIfoundawinner. Whenyoumakethese,youcanfrythemrightaway,buttheyremuch,muchbetterifyoulet thebatterrestforacoupleofhoursbeforecooking. Ingredients 3eggs 1/8teaspoonsalt 1cupsalmond,riceorsoymilk 1cupwholewheatflour cupofmeltedbutterorcoconutoil(ormix) 1tspvanillaifhavingsweet/dessertstylecrepes BatterPrepDirections 1. Beateggsuntilsmooth 2. Addmilkandbutter 3. Siftflourandsaltandgraduallyaddtothemixture 4. Beatuntilbatterissmooth 5. Battershouldbethin,likeheavycream,iftoothick,addmoremilk 6. Letrestfor2hoursatroomtemperatureorovernightinthefridge CookingDirections 1. Greasepanwithcoconutoilandheatjustuntilitsmokes 2. Pourbatterintopanandrotatequicklytodistributebatte 3. Cookcrepeabout3060secuntillightbrown,flipwiththinmetalspatulaandcookfor another1530seconds 4. Stackcrepesonaplateuntilyourereadytoeat Irecommendexperimentingtofindfillingsthatyouenjoy,butherearesomeofmyfavourites: Peanutbutterandjam Yogurt,berriesandcinnamon Hamorturkeyandcheese Bacon,egg,tomato

10

snacks
quick ideas for healthy between meals

11

PowerSmoothie S
This is th he most pow werful smoo othie when you y need a quick meal and want to o make sure e you have all of o your nutr ritional base es covered. Blend B this one up and e enjoy! Its so o good, you have to make sure you do ont abuse it i and eat th hese for eve ery meal. In nstead, have e them once e in a whilefor ratreatorin napinch. Ingredien nts 1cupunswee etenedalmo ond/soymilk k 1scoopprote einpowder Handful H ofwa alnutsorpecans 1tbspground dflax banana(om mitifhavinglowcarb) 1cupfrozenmixedberrie es Sprinkleofcin nnamon Direction ns 1. Throweveryt thingintoablender b and enjoy!

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NuttyGranola G
This mak kes the perfe ect match with w plain yo ogurt to give e it a little b bit of sweetness and cru unch, which makes m it easi ier to transi ition to from m sweetene ed yogurt. B Be careful th hough and dont overeat,asitcanbeveryaddictive!Useforcarb c meals. Ingredien nts NOTE:th hismakesalot,youcancut c itinhalf 1cuphoney 1/ /2cupoliveoil 1tbspcinnam mon 1tspvanilla 4cupslargeflake f oats 3/ /4cupwhea atgerm 3/ /4cupgroun ndflax 3/ /4cupraisin ns 3/ /4cupwalnutpieces 3/ /4cuppecans 3/ /4cupalmo onds(chopif fdesired) 3/ /4cuppump pkinseeds(o oranyother rnut/seedy ouwish) Direction ns 1. Preheattheoven o to320F. 2. Bringthehon neyandolive eoiltoaslig ghtboilinap pot,thenim mmediatelyre educetosim mmer. Add A cinnamo onandvanilla aoncesimm mering. 3. Mix M therestof o theingred dientstogeth herinalarge ebowl. 4. Add A theliquid dtothebow wlandmixth horoughly. 5. Grease G abakingsheetan ndspreadthe egranolaev venly.Donotpacktoofirmly. 6. Bakefor2530minutes, ,dependingondesiredc crunchiness. 7. Chopwhilest tillwarmsothatitbreak ksupeasieronceitisco ooled. 8. St toreinairtig ghtcontainersinthepan ntryandadd dtoyogurt,c cottagechee ese,orpour rmilk overitforagreat g homem madecereal.Alsomakes sagreattrav velingsnack.

13

YogurtandBerrie es
Allyouneedareafe ewfreshingr redientstoenjoy e thissim mplesnacko orsidedishforbreakfas st.Try itwithdifferentkindsofberriesornutstoch hangeitup! nts Ingredien 1cupunsw weetenedyogurt(23%fat) f cupberries(slicedstra awberries,blueberries, blackberries,raspberries) ) cupchoppe ednutsor3tbspnutbutter (p peanut,cash hew,almond d) Optional: O 1tspcinnamo on 1tspgroundflax Direction ns 1. Mix M togetherallingredien ntsandenjo oy! 14

Hummu usandVeg ggies

Add a lit ttle extra fla ax to your diet d by using g hummus a as a healthy y alternative e to your re egular veggie di ip! This hum mmus recipestores wellin the refrig gerator and you can also o use it as a side dishoras saspreadfo orpita. Ingredien nts Homema adeVersion 2cupscannedchickpeas(drained)or r2cupsfres sh co ookedchickpeas 2/ /3cuptahin ni(sesamese eed)paste cuplemonjuice 2clovesmash hedgarlic 1tspsalt tspcumin Optional: O Olive O oil Parsley(chop pped) EasyVers sion Buyhummusinatubatthe t storelo ookforversionswithno ochemicalsa andoliveor sa affloweroilinsteadofca anolaoilifpossible TastyHummusDippi ingVeggies Carrots Cucumberslices Celerysticks Peppers Tomatoslices s ns Direction 1. Mix M everythin nginafoodprocessor. 2. Add A insomeextraoilifyo ouwantorifthehumm musistoothick. 3. Refrigerateandwhenrea ady,garnishwithchoppe edparsley

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Chunky yGuacamo ole

You need d to be eatin ng avocado to get its he ealthy fat in to your diet t. Avocado s slices with a little salt and pepper are nice and easy, but try this out for a tasty change. Try to eat 2 avocadoes a week.Yo oucandipve eggieslikecarrotsandcelery c inher eorhaveso omecracker rsornachos ifits acarbmeal. Ingredien nts 1avocado tomato Sq queezelemo onjuice Sa alt Pepper Direction ns 1. Sc coopoutalloftheavoca adomeatintoabowl.M Mashitwithafork. 2. Dice D thetoma atoandaddittotheavo ocado. 3. Sprinklewith lemonjuice e,salt,andpepper, p mix,andenjoy.

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BlackBeanandCo ornSalad
Ive made this salad a bunch of times for po otlucks and iit always gets a warm response. I like to make thi is every other week and d store it in the fridge. It lasts a few w days and is a great snack, sidedishandyoucan nevenaddittoanomeletteforaM Mexicanstart ttoyourday y.

Ingredien nts 1canofmixe edbeans 1canofblack kbeans smallonion n,choppedfinely f 1smallredpe epper,chopped cupcilantro o,chopped 1lime,juiced d 1tbspoliveoil o ce(Tabascoisgood) 2tsphotsauc 2tspgroundcumin(thisiskey) alt Sa Pepper Direction ns 1. Drain D andrinsethebeans sandthrowintoalarge ebowl. 2. Mix M therestof o theingred dientstogeth her. 3. Add A saltandpeppertota aste,letsitfo or15minute esthendigi in.

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Fruitan ndNuts
Nothingiseasierthangettingafruit f andahandfulofnu utstotakew withyouont thego. nts Ingredien BestFruitChoices Apple A Pear Peach Plum Nectarine N BestNutChoices DandUNSALTED EnsurethatthenutsyouchooseareUNROASTED A Almonds Cashews W Walnuts Pecans BrazilNuts Direction ns 1. Pick1fruitan ndahandfulofnutsand dyoureallse et.Didyour reallyneedm metotellyo ou th his?:)

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PeanutButterPro oteinBalls s
Theseare esimplelittl leballsyoucan c makestoreinthefr ridgeforwhe eneveryoun needanutty y, proteinsnack. s Remember,Ireco ommendonly2servingsofwheypro oteinperday,so2ofthese wouldco ountas1ser rving.Have1or2forasnack. Ingredien nts 1cupnaturalpeanutbutter 4scoopswhe eyprotein Dried D coconu ut(optional) 1tspvanilla Direction ns 1. Puteverythin ngintoamix xingbowlandmix to ogether. 2. Make M 8ballsandrollthemincoconu utifdesired. 3. St toreinthefridge.

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Cashew wButterMuffins
Thesemu uffinswillfre eakyououtwhenyoumake m themb becauseyoulltakeonebiteandthin nk,I cantbelievethereis sNOFLOURinthesethin ngs!Myhea adisgoingto oexplode!O Oneofthese eis considere edalowcar rbsnack.Donteatmore ethan2ada ay. y.Theyreda amngood.Tr rythem. Seriously Ingredien nts(makes12) 1 2ripebanana as 2eggs 2tablespoonsofhoney 4tablespoonsoffreshlyground g flax 1teaspoonofbakingsod da 1teaspoonofapplecider rvinegar 1cupofallnaturalcashe ewbutter(no osugarorhy ydrogenated dfats,justn nuts) Direction ns 1.Preheattheoven nto350F 2.Mash huptheban nanas,eggs,honeyandground g flax 3.Addandmixthebakingsoda aandapplecidervinega ar 4.Addandmixthecashewbut tter ributeevenly yintomuffin nwrappersinapan 5.Distr 6.Bake efor2025minutes m orun ntilatoothp pickcomeso outdry 7.Addblueberries, ,nuts,orwh hateverelseyouwantto othemix Youcanalso a useallnatural n pean nutoralmon ndbutterins steadofcash hew,butadd danother2 tablespoonsofhoneytomakeupforthelow wersugarco ontentofthe esebutters. yexperience,cashewgiv vesyouthebest b results,butmixesthatcontainatleast Frommy cashewand a anotherbutter(eg.1/2cashew, ,1/2apeanu ut)alsowork kwell.

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salads
dress up your greens

21

TheBas sicSalad
Getused dtoandlearntoenjoyeatingsalads.Lotsofthe m.Theresn nobetterwa aytogetash hit loadofveggiesinyourdietthanabighonkin nsalad.Itry ytoalwaysc combineabasewitha crunchandImhappy.Whenyou udressitupwithsomev veggiesandagoodsaladdressing, theresagoodchanc ceyoullenjo oyit. Ingredien nts Base Lettuc ce(romaine, ,leaf,boston n, iceber rg,mixitup) ) Babyspinach s Mixed dgreens,alsoknownasspring mixor rmesclun gies CrunchyVegg Carro ots Radis shes Pepp pers Cucumbers Other O Veggies Tomatoes Mushrooms(Ikno ownottechnicallyaveg ggie,leavem mealone) Miscellaneou M us Berrie es Necta arineslices Apple eslices Nuts ns Raisin Really,th hisisjustasmalllistbecausesaladingredientsa arelimitless. .Experiment tandyoull surpriseyourself y atwhat w youcom meupwith.

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Wongs sWaldorfSalad S
Ibrought tthissaladtoaBBQone etime,think kingitwasacreativeand duniquesalad,littledid dI knowthiswasknown nastheWa aldorf.Altho oughmyver rsionissligh htlydifferent tthanthe traditionalWaldorf,botharedel liciousandit tsastaplei nmyhouse. . Ingredien nts Apple, A diced Handful H ofwa alnuts Handful H ofraisins 1tbspbalsam micvinegar 1tbspoliveoil o 2cupsspringmix cupcheese e(blue,feta,cheddar) Direction ns 1. Mix M allingred dientstogeth herandenjo oy!

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GreekSalad S
Thissalad disgoodfor rvarietywhe enyouwant tachangefr romaleafygreensalad.Doupabun nch andstore eittomakelifeeasier. nts Ingredien cucumber,chopped 2tomatoes,chopped c onion,chop ppedfinely Olive O oiltota aste Fe etacheese(crumbled) Blackolives,sliced s orwho ole alt Sa Pepper Direction ns 1. Mix M allingred dientstogeth herandenjo oy!

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SaladDressings D
Iveonlyfoundonebrand b ofsala addressingthat t Illbuyiinstores,its scalledPriv vateStockb by bert.IfinditatWholeFo oods.Ifyoucan c buyit,d doso,itswo orththeprice.Otherwise e, ChefRob makeyou urown,beca auseeveryother o saladdressing d isb asedonche eapoilslikes soyorcanola a andothe erstuffyouwant w toavoid.Hereareacoupleofg goodsaladd dressingrecipestomake eat home.Whip W upabig gbatchandstore s itinaglass g contain nerinthefri idge.

BasicOliveOil+Vine egarDressin ng 1/ /4cupoliveoil 1/ /4cupvineg gar(white,balsamic, b app plecider) Blackpepper Se easalt Herbs H suchas sdill,thyme,oreganoas sdesired Direction ns 1. Whisk W ingredientstogeth heruntilsmo ooth HoneyMustard M Dres ssing 1/ /8cupHone ey 1/ /8cupDijon nmustard 1/ /8cupWhitewinevineg gar 1tbspLemon njuice cupOliveoil o Garlicclove,minced ns Direction 1. Combineallingredientsexcept e forol liveoilintob blenderandblend A inoliveoil o inasteadystreamwh hilecontinui ngtoblenduntilsmooth 2. Add 3. St toreinfridgeforuseasadressingfo oranysalad

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lunch & dinner

simple methods for the mains

26

IntrotoDinner
Dinnerisoftenthoughtofasaveryelaborateandtimeconsumingprocess. Itcanbeifyoudonthaveasimplesystemandformulastofollow. Thatswhatyouregoingtolearnhere. Mystapledinnersareeither: a) Broiledmeat+steamedveggies b) Broiledmeat+salad c) Stirfrywithmeatandveggies andthatsprettymuchit! Nowthemeatchanges,theveggieschange,thesaucescanchange,butthosearethestaples thathavekeptmeunder8%bodyfatmywholelife.

Becauseyoucanprettymucheatanymeatyouwantwithmostvegetables,theoptionsare limitless. Tastescanbemixedupwithsimplesaucesandcondiments,whichIllgiveyousuggestionsfor. Masteringtheseformulaswonttakelongatallthekeyishavingtheingredientsathand,then youllbeabletowhipupahealthy,nutritiousanddeliciousdinnerinunder30minutes. Inthenextcoupleofsections,Imgoingtogiveyoumystrategiesforsavingtime,savingmoney andpreparingmouthwateringdinnersthatanyonewillenjoy.

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BroiledMeat
Thereare2maincomplaintsIhearfrompeopleaboutmeat: 1. Itsexpensive 2. ItshardtocookORhardtocookwell Imgoingtoshowyouhowtogetaroundbothofthesebarriers. First,onlybuymeatwhenitsonsale.Andbuyinbulk.Everytypeofmeatgoesonsalesooner orlater.Whenyoubuyinbulk,keepwhateveryouregoingtouseinthenext2daysinthe fridge,thentosstherestinthefreezer.Youshouldaccumulateagoodmeatcollectionaftera coupleofmonths.Meatlastsabout6monthsinthefreezer. Whenyouknowyouregoingtoneedsomemeattocook,pullitoutofthefreezertheday beforeinthemorningorafternoonandstickitinthefridge.Bydinnertimethenextdayitllbe defrosted. Youmightforgetonceinawhilesoifyoudo,takethemeatoutandsubmergeitinwarmwater for3060minutesanditllbedefrosted. Whenyouregoingtocookabroiledmeat,herearethetypesofmeatsIllbuy: Beef:topsirloinsteak,anystriploinsteak,leangroundbeefpatties Pork:shoulderchop,loinchop,tenderloin Chicken:thighs,legs,breastsorbacksWITHskin,withoutskinifcheap Fish:atlanticsalmonfillets,frozenoceanperch Thesearemystaplemeats,ofcourseIlleatotherstoolikeporkribsandTbonesteaksbut thesemakeupthebulkofmydietbecausetheyrecheaperandyoucanmakethemjustas tasty.SoIsuggestyoubuildyourfoundationwiththesetoo,especiallyifyourejustlearningto cook. Now,thereareonly2thingsyouneedtoknowaboutmakingmeattastegood: 1. Seasoning 2. Cookingfortherightamountoftime Whenitcomestoseasoning,IprettymuchALWAYSusefreshlygroundblackpepper,garlic powderandatinybitofseasalt.Iwilladdsomeotherherbsandspicesdependingonthemeat, whichIlldiscussonthenextpage,butIalwaysusethese. Whenitcomestocooking,erronthesideofcookingSHORTERthanlonger.Whenyou overcook,youmakethemeattoughandnoseasoningcanmakeitenjoyable.Ifyouundercook, 28

youcanalwaysthrowitinforanotherminuteortwotogetitjustrightsothemeatistender anddelicious. Thelawsofphysicsapplysothethickerthemeat,thelongeritlltaketocook.Fish,especially thinfishfilletsdontneedmuchtimeatall,sometimesaslittleas810minutestotal. Soherearethestepsyoutaketocookmeatproperlyandmakeittastegreat: 1. Rubsomeoliveoilonbothsidesofthemeatwithyourhands 2. Seasonyourmeatonbothsides,massagingtheherbsandspicesin 3. Stickitintheovenandsettheoventobroilonhigh 4. Fliphalfway 5. Removeandletitsitforafewminutes 6. Cuttoseeifitscookedandifitis,digin,otherwise,putitinforanotherminute(ifits almostcooked)ortwo(ifitsstillmooing)andtakeitoutandcheckitagain Youcanseemedoithere:______videolink Now,heresalistofadditionalherbsandspicesthatgowellwithvariousmeats: Beef:thyme,worcestshiresauce Pork:paprika,thyme,mustard Chicken:thyme,dill Fish:dill,lemonjuice Prettyeasyeh?

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SteamedVegetables
Nowontheside,youregoingtoeitherhaveasaladorsomesteamedveggies.Saladsareeasy andyoucangobacktotherecipessectionforideasonthatfront. Steamingveggiesisanothereasyskilltomaster. Ifyoudonthaveasteamer,youcanfillapotwithabitofwater(thedepthofafingernail), bringittoaboilandstickyourveggiesinthere. Again,thelawsofphysicsapply,sothethicker,harderveggiestakelonger.Steamaslongas youwant,somepeoplelikecrunchierveggies,somepeoplelikethemsoft,Ipreferahappy medium. Herearesomeveggiesthatsteamwell:cauliflower,broccoli,carrots,asparagus,spinach, peppers,cabbage,brusselsprouts,greenbeansandonions,tonameafew. Feelfreetoaddsomebutterandsalttomakethemevenmoredelicious;rawisfinetoo.

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Stirfrys s

Forstirfrys,pickameat, m afewveggie v option ns,andano oiltocreatey yourmeal. Heat oil in a cast iron or stainles ss steel skille et or wok fo or a couple o of minutes, put your me eat in and cook k until brow wned, then throw t in your veggies a and heat un ntil tender a and meat is s fully cooked. Im Chine ese so Im partial to soy y sauce and/ /or oyster sa auce, as well as black be ean sauce fo or my stirfrys.Ivenevermade m onewiththesesau ucesthatIdiidntenjoys soIstickwith hit. Theteriy yakisaucere ecipealsoma akesadynam mitestirfrysauce. ose one of the t meats an nd any combination of veggies from m the lists b below and youre Just choo set. Meats:boneless b chic cken,cutacheap c steakinto i strips,p porktenderloin,shrimp Veggies: broccoli, ca arrots, garlic c, onions, pe eppers, cauliiflower, snow w peas, cele ery, zucchini i, bok choy,spinach BestOils s:virgincoco onutorsesam me

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TunaSa alad
When yo ou buy tuna, , make sure you go for the t light va ariety, they a are smaller and younge er fish that have less mercury than the albacore versions. Tu una salad is an easy wa ay to get qu uality proteinand a omega3s 3 inthattas stesprettygood. g Idontgocrazyov vertunasaladbutwhene everI eatitIen njoymymea al. Ingredien nts 1cantuna 1tbspsaladdressing d smallonion n,finelychop pped Pinchofsalt per Pinchofpepp ns Direction 1. Drain D tuna. 2. Mix M therestof o theingred dientsandenjoy.

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Sauted dSardines s
Thisisaquick q andea asylunchordinnermealthattastesalotbetter rthanitsoun nds.Youcan n alwayske eepacouple eofcansofsardines s onhandfortho osetimesyo oudonthav veanyother meathan ndy.Thekey ytomakingthis t tastego oodisonions sandhotsau ucetokillth heheavysardine flavour.Serve S onrice eifyoureha avingacarbmeal. Ingredien nts 1tbspoliveoil o 1onionsliced d 1canofsardi ines 2tbsphotsau uce Direction ns 1. Heat H upfryingpanonme ediumlow. 2. Add A oliveoiland a slicedonions. 3. Sa auteeonionsuntilsoft. 4. Drain D sardine esthenaddto t fryingpan n. 5. Pourhotsauc ceoversardines,mixaro ound andcookforabout5min nutes.

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GarlicShrimp S
Thisisso oeasytodoitshouldbeacrime.Gre eatforwhen nyoufeellik kealighterd dinnerand youvebe eenhavingalotofmeat tlately,butdontfeellik kecookingfish.Tastesb betterthanw what youdget tatarestaurant! Ingredien nts 1lbofshrimp p,devined,peeled p 2clovesofga arlic,choppe edfinely greenorjalapenopepp perdiced 2tbsplemonorlimejuice 1tbspbutter arsleyflakes ORsomesh hopped 1tspdriedpa reshparsley fr 1tspdriedch hiliflakes Pinchofsaltto t taste ns Direction 1. Heat H upfryingpanonme ediumlow. 2. Once O heated, ,addbutterandshrimpandsautfo or2minutes s 3. Add A garlicandrestofingredientsand dcontinuet osautfora another56minutesorso untilcooked thapileofsteamed s veg ggiesonthesideoreven nasanaccom mpanimenttosteakifyou Greatwit wanttogo g thesurfand a turfrout te.

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HomemadeBurgerPatties
Ibuymeatfromalocalfarmthatraisesorganic,pasturefedcows.Thebeefisextraordinary. Theygivemeatonofgroundbeef,soImakemyownburgerpatties.Iloveaddingdifferent ingredients,buthereswhatyouvegottostartwith: Ingredients 1lbleangroundbeef choppedonion 1tspgarlicpowder 1tspdriedthymeleaves Lotsofblackpepper Couplepinchesofsalt Directions 1. Masheverythingupandforminto4patties 2. Flattenoutasmuchasyoucanthenbroilforabout1620minutesflippinghalfway

My favourite topping is fried onions and mushrooms with a dash (maybe a tsp) of soy sauce thrown in. This is the best burger topping ever IMO. Give it a shot, youll never look back.

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SuperChili C
This is a great way to cook a bu unch of healt thy food fas st and have lots stored away so you u can justgrabandgowhe eninarush.Italsofreez zeswell,so youcandou ubleupther recipeandt throw someinyogurt y conta ainersinthe efreezerforfutureconsu umption. Ingredien nts 11.5lbslean ngroundbee ef 4clovesofga arlic 1largeonion 1candicedto omatoes 1cancrushed dtomatoes 1canmixedbeans b (medley) 1zucchini 1largecarrot t 12peppers(colours) ( monds handfulofalm es 46bayleave talianseason ning It Freshgroundpepper Hot H sauce ns Direction 1. Brownthegroundbeef,onion o and2clovesofga arlicinaskill let. 2. While W thebee efisbrownin ng,chopuptheremainingveggiesa andtossinalargepotw with th hetomatoes s.Bringtoaslightbubble. 3. Rinsethebea ansoffinacolanderand dtossinthelargepot. O thebee efisbrowned d,drainitth hentossitin thelargepo ot. 4. Once 5. Add A thebayleavesandalmonds. 6. Simmerthepot p foratlea ast30minutes.Oncethe ecarrotsare esoft,itisre eady!Themo ore yo ousimmerthe t thickerit twillget. 7. Add A spicesan ndhotsauce etotasteandenjoy!

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HoneyGarlicGlaz zedChicke en
Istolethisfrommybuddy b DaveRuelsAnab bolicCooking gproductan ndmodifieditslightly.It sa simplere ecipethattastesgreat. nts Ingredien 1poundofch hickenwithskin s (2 breastsor56thighs) 2tbsphoney 2tbspapplecider c vinegar 2mincedshallots(option nal) 1teaspoonminced m garlic c 1teaspoonth hyme Sa altandpepp per Direction ns 1. In nabowl,mix xtogetherth hehoney,vinegar,shallo ots,garlic,th andpepper. hyme,salta 2. Placechicken ninabakingpan. 3. Pourmixtureontothech hickenandbakeat375d degreesFfor r25mins.

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Teriyak kiSauce
This is my favourite sauce for stirfrys and marinating m c chicken brea asts, salmon, , and beef. M Make abunchofthisandthrow t itinth hefridgesoyoucanget tatitanytim me.Tryitinachickenst tirfry withgarlic,onions,broccoli, b andredpepper rs. nts Ingredien 1tbspfreshly ygratedging ger 3garliccloves,mashed 1tbspsesameoil 1tbspricevin negar 1tbsphoney cupsoysau uce Direction ns 1. Whisk W alltheingredientstogetherinabowlandif notusingallright r away,store s inthefridge. f

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