[The Chosen One]

*9*Flax Oil Salad Dressing
Came across this recipe, I thought I'd share it with everybody...

3/4 cup Flax Seed Oil
1/4 cup apple cider vinegar
1 tsp dried mustard
1 tbl liquid Bragg's Liquid Aminos
3 cloves garlic, crushed
6 drops hot sauce
1 tablespoon sweet basil leaves
1/2 teaspoon dried tarragon
1/2 teaspoon dried oregano
1 tablespoon capers

Blend in blender or with a whisk. Refrigerate covered. Shake before using. Will keep for several days.






55 Cent Nutrition Bar
I kitchen tested this one a few different times and I think I got it right. Increasing the protein did not work well for me and I slightly increased the carb count with a bit of natural applesauce but it's softer now. It tastes fine without it too if you don't have applesauce around the house.

I thought this would be a good snack/post workout choice with a little natural peanut butter for some fat and supplement it with a protein drink or eat it with breakfast with some eggwhites. I just had one warm (hey, I know it's late for carbs but I had to taste test) and thought it would be good with reduced/non-fat butter too. In any case, it's 55 cents and less than 5 mins to prepare, and a pretty big size bar.

Recipe Yields 10
Per serving: Calories- 140 Carbs- 23g Protein- 15g Fat- .5 g
Cost Per Serving- $0.55 ( oatmeal and eggs were on sale, reduced calorie syrup is most costly component)

Ingredients:
3 1/2 cups rolled oats (I used quick oats)
1 1/2 cups powdered non fat milk
1 cup sugar free or reduced calorie fructose sweetened pancake syrup
(nutrition stats based on reduced calorie..s/f syrup may reduce carbs a little more)
2 egg whites
1/4 cup Orange Juice
1 tsp Vanilla
1/4 c. natural applesauce
4 scoops chocolate whey protein powder (I used Max Whey for this)

Directions:
-Preheat overn to 325
-Mix all the dry stuff in bowl to blend it
-Add in remaining ingredients and mix well. Consistency is sort of like cookie dough
-Spread on cooking sheet coated with non-stick spray. You can use a 9X12 baking dish if you want it thicker.
-Bake until edges are crisp and browned. Since the protein is choc. flavored you might not noticed the top brown that much.
-Cut into 10






Flax Oil Salad Dressing Variation
3 Tablespoons Flaxseed Oil
1 Tablespoon Olive or Canola Oil
7 Tablespoons Cottage or Ricotta Cheese

Mix thoroughly; a hand blender works best.

Then add:

2 Tablespoons Red Wine or Raspberry Vinegar
1 tablespoon Soy Sauce
Spices and fresh herbs of your choice

You can replace the vinegar with any other flavored one such as apple cider, balsamic or even tarragon. Try even different flavored oils. You're only limited by your imagination.






*10*Cranberry Almond Breakfast Muffins
Here's a recipe I completely re-vamped with various things to increase the protein, decrease the carbs and high-glycemic ingredients, and use more natural, unprocessed ingredients. This is not a really sweet muffin, but it actually came out pretty good. Be sure to garnish as directed, the almonds toast nicely and they look better!

Nutritional Stats per serving: 166 calories, 22 g carb, 11g protein, 3.4 g fat To decrease carbs: omit cranberries, and you can subtract 4 g carbs per serving Modifications: Replace cranberries with raisins, add 1 tsp cinnamon, replace cornmeal with oatmeal Benefits: relatively natural and unprocessed, many low glycemic ingredients, grab and go, freezable

To make a balanced meal: Drink a scoop or two of whey protein with this

Stella's Cranberry Almond Breakfast Muffins
(serves 12)

1/3 c cup low fat soy flour
1/3 c corn meal
1 c brown rice flour
¼ c Howard's Sugar Free Maple syrup
4 egg whites
½ c natural applesauce
1 c fat free plain yogurt
1½ tsp vanilla € ¾ tsp salt
1 tsp baking powder
½ c dried cranberries (save a few on the side for garnish, makes big diff in appearance of these)
1/3 c chopped almonds (these can just be chopped up and are to give recipe some "good fat")
1/3 c sliced almonds (for tops of muffins)

1. Preheat oven 350 degrees

2. Mix all dry ingridients, cranberries, and chopped almonds in one bowl, remaining ingridients in another bowl

3. Combine ingridients, batter will be kind of lumpy

4. Spoon into 12 muffin tins (lined with paper cups or spray with non stick spray

5. Garnish each muffin with slivered almonds and a few cranberries

Bake until brown, almonds will toast (about 20 mins)








*11*Bomber Beef Jerky Recipe
Sirloin Tip Roast
Trimmed then sliced WITH the grain (long-ways, opposite of how a butcher would normally slice meat). Our local butchers will slice this for us; they use the thickness setting of "12"

Hickory chips
Mesquite chips
We use both, makes a terrific flavored smoke

Garlic salt
Garlic pepper
Salt & pepper
Tablespoon soy sauce

We use a L'il Chief Smoker, costs about $50 and has a little hot coil inside an aluminum box with 3 racks and a small pan for the wood chips. Soak the wood chips in water while you're preparing the meat (finishing the trimming the butcher didn't catch, seasoning the batch with the salts and peppers). Arrange the seasoned meat slices on the racks, put the wood chips on the heated coil, close 'er up.

Replace the wood chips 4 times — they smolder and add smoke flavor to the drying meat; each pan of wood chips takes about 45 minutes to disappear into embers. Rotate the racks with each wood chip replacement, and turn the meat over when partially dry. Once the 4th wood chip tray is disintegrated, removed the pan.

The meat will continue to dry with the unit plugged in for a total of about 7-10 hours, depending upon the meat thickness and how closely packed the meat was on the racks. When finished, you may have to wipe a bit of excess fat from the pieces. Do this immediately upon removal, while the meat is still warm.

We had a fresh batch of jerky pretty much every week this summer. Tried a wide variety of meats. Some meats require more flavoring — we originally used rump roast with a 30-minute marinade — but the sirloin tip roast is pretty much perfect just as written. I "fought" with the butchers on this a bit, but a piece of jerky silenced them and we don't fight any longer.











*12*Laree's Seared Vegetables
1 red bell pepper
1 sweet onion
1 zucchini squash
1 summer squash
2 celery stalks
8-10 mushrooms (most other types have more flavor than the traditional white ones)


You can add a few sections of cauliflower and broccoli - really, whatever you have in the fridge that's fresh.

Begin by putting a large skillet over high heat. There's no oil here - just heat under the pan. While this is heating, cut up the vegetables into large bite-sized chunks. No particular pattern, but I like to cut some on the diagonal, some flat and some thick so there's a variety in the look and texture when it's finished. Which it almost is, because...

Next dump the entire mix into the heated pan. Tzssss. You should hear a nice sizzle as it hits the pan. Move the vegetables around every couple of minutes, not stirring but scoop and lift - you don't want to break the vegetable pieces. I get the vegetables searing about ten minutes before the meat is ready, and while the searing's going on, I'm making salad. We're minutes from eating, as the searing goes quick.

Much more flavor than sauteed or steamed vegetables - you're gonna love it!







*13*Salmon & Albacore Burgers
14-3/4 oz. can of Dave's Salmon or Albacore
1/2 C. chopped onion
1/2 C. finely chopped green pepper
1/2 C. Whole wheat bread crumbs
1 egg
1 Tbsp. lemon juice
1 tsp. grated lemon peel
1/2 tsp. rosemary, crushed
1/8 tsp. pepper
Vegetable oil

Drain and flake salmon or albacore, reserving 2 Tbsp. of liquid. Combine salmon or albacore, onion, green pepper, bread crumbs, egg, reserved liquid, lemon juice, lemon peel, and seasonings, mix well. Form into four or five patties. Pan fry in lightly oiled skillet for about 5 minutes or until lightly browned; turn halfway through cooking time.

Makes 4 or 5 servings.

*Choice of toppings-Sliced tomatoes, pickles, onions, cheese, mustard, catsup, mayonnaise, dressing, etc.

Nutrients Per Serving:
Calories: 262
Protein: 19.3 g
Carbohydrates: 4.8 g
Total fat: 18.3 g
Cholesterol: 79 mg
Sodium: 493 mg
Fiber: 0.6 g








*14*Tuna Patties
I just tried something in the Foreman grill. It was quick and tasty (sounds like a bad porno film)

1 can (6 oz. solid white tuna drained)
1 egg, beaten
3 Tbls of salsa
1 cup cooked brown rice
garlic
bread crumbs

Mix it all up and form into four patties. I only used enough bread crumbs to get it to stick together. Preheat the grill for a couple of minutes and cook for 4 minutes. (I sprayed the grill with Pam spray oil.)

It was a good change of pace from just plain old tuna and only took about 10 minutes from start to finish. Even my 7 year old son tried it and thought it was good!






*15*Oven Beef Jerky Recipes
Guy's
I make jerky the generic oven way. Just slice your steaks lengthwise about 1/4 inch thick. Marinate the strips in liquid smoke and add some salt & pepper. Poke toothpicks thru one end of each strip and hang them in your oven so they dangle down. Put the oven on about 130 degrees and viola in a couple of hours you have jerky.

Guy

Lauri's
I make jerky out of ground sirloin and spices. Put it in the mixer, add the spices, load up the Jerky Works gun ($14.99 at Wal-Mart) and bake at 150 for about 6 hours. There is a book that comes with the Jerky Works gun which explains the process. It also has spice packets you can buy that come with it but I put my own spices in. It's easy, I cover the racks in my oven with foil and use it to dry out the jerky. The jerky works gun presses it out into the long, flat shape. It looks like jerky. I do put liquid smoke in mine. I just bought a food saver (too much treadmill time, I watched the entire infomercial ;-)) so now I can package it too, so it doesn't go bad.

Lauri










*16*Dilled Albacore Cakes
2 cans (6 1/2 oz. each) water-packed, low-salt, chunk white tuna, drained
Egg substitute equal to 2 eggs
1/4 cup fine dry bread crumbs or cornflake crumbs
1/4 cup Parmesan cheese
2 green onions, sliced
1 tbsp. snipped dill or 1/2 tsp. dried dillweed
1/2 tsp. coarsely cracked black pepper
1/3 cup fat-free, cholesterol-free mayonnaise


Preheat oven to 400 degrees. Coat a shallow baking pan with cooking spray.

In a medium bowl, combine tuna, egg substitute, bread crumbs, Parmesan, green onions, dill and pepper. Stir until well combined.

Using your hands, shape tuna mixture into 6 patties. Place patties in a single layer in prepared baking pan.

Bake, uncovered, about 15 minutes or until lightly golden brown. Top each patty with dollop of mayonnaise.







*17*Lemon Dijon-Mustard Glazed Chicken
1 tablespoon chopped dried or fresh tarragon leaves
3 tablespoons lemon juice juice
1/2 cup dry white wine (optional)
1 1/2 tablespoons stone-ground mustard
1 tablespoon vegetable or olive oil
6 (4-ounce) skinned, boned chicken breast halves
1/4 teaspoon salt
1/4 teaspoon pepper
Combine first 4 ingredients in a bowl; whisk well. Preheat oven to 350F. Cut large squares of aluminum foil. Sprinkle chicken with salt and pepper. Brush liberally the lemon-mustard mixture on the chicken. Bring up sides of foil and wrap the chicken securely in the foil. Place the foil-wrapped chicken breasts in a shallow baking dish and bake for 30 minutes or until chicken is no longer pink. Serve with steamed vegetables.









*18*Very Berry Smoothie
1 cup sliced strawberries or raspberries, frozen is fine
1/2 cup cottage cheese
1 scoop vanilla protein powder
2 tablespoons freshly squeezed orange juice
1 cup half n' half

Blend and serve - good for an Atkins-style diet dessert, not a low fat dessert! Another good dessert is take a cup of sugarless frozen berries puree them in a blender if you need to sweeten them add a packet of NutriSweet, but try to forgo it if you can and drizzle it over cottage cheese. Yum!









*19*Ground Turkey 'N Salsa
Brown up 1-2 lbs of ground turkey.

* As it is browning, add some garlic salt and some paprika (or chili powder, or ground pepper) to it. You can also add some chopped onion and garlic at this point.

* After the ground turkey browns, drain any fat (if there is any).

* Return to low-med heat and add 8 oz. can of tomato sauce, 1/2 cup crushed tomatoes, 1/2 diced tomatoes and salsa (I like mild salsa - use any degree salsa you want).

* Mix it all together in a skillet and simmer it for about 15-20 minutes on low heat or otherwise the liquid will all cook off and it will stick.

* You can also add some ground pepper and oregano/basil to taste.

* You can eat this ground turkey/salsa mix with pasta, eggs, rice, or on top of rice cakes. Pretty much do whatever you want with it.







*20*Tuna & Onions
1 6.5 oz can of tuna, drained
1 Spanish onion, chopped
1 T. Mrs. Dash garlic and herbs
1 lg tomato, chopped

Spray a nonstick skillet with nonstick cooking spray. Saute chopped onion for 5 minutes. Add drained tuna, seasoning and tomatoes. Saute for an additional 2 to 3 minutes or until tuna and tomatoes are completely heated. Serve with mixed vegetables and angel hair pasta. Serves 2.

Calories 155, Carbohydrates 9, Protein 24, Fat 2.5.

Note: here is a great way to prepare canned tuna in a hurry. It tastes great and takes no time at all. This recipe is one of my staple meals when I am preparing for competition.






*21*Pumpkin Creme Brulee
1 cup evaporated skim milk
3/4 cup canned pumpkin puree
1/2 cup 1% reduced-fat milk
2 tablespoons sugar
2 teaspoons vanilla extract
1 teaspoon ground cinnamon
1/4 teaspoon salt
2 large eggs
2 large egg whites
Cooking spray
1 tablespoon sugar

Preheat oven to 300 . Combine the first 7 ingredients in a blender, and process the mixture until smooth (about 2 minutes). Add the eggs and egg whites to blender, and process just until smooth. Divide the mixture evenly among 6 (6-ounce) ramekins or custard cups coated with cooking spray. Place ramekins in a 13 x 9-inch baking pan; add hot water to pan to a depth of 1 inch. Bake at 300 for 55 minutes or until a knife inserted in center comes out clean. Remove ramekins from pan, and sprinkle each serving with 1/2 teaspoon sugar.

Preheat broiler. Place the ramekins on a jelly-roll pan, and broil the custards for 3 minutes or until the sugar melts. You can also do this with your hand held torch. Yield: 6 servings







*22*Low Carbers High Protein Mousse Dessert
It was time to eat and I was only mildly hungry. 8 days into this low carb deal and I see that I'm going to need some new food choices soon - love the things I can eat, don't get me wrong. Just didn't want any more eggs, jerky or cheese - my snack-like staples from last week. I mixed myself up a treat - first sweet sort of thing I've eaten in a while, fun for a change. (Those of you who eat regular desserts won't be jumping up and down with this one, others might.)

1/2 cup Ricotta Cheese
1 Scoop favorite protein powder, any flavor

Mix. Simple, huh? Seriously, tastes an awful lot like chocolate mousse!

I used chocolate, and with the info on the labels, found 275 calories, 28 grams protein, 4.5 grams carbs, 16 grams fat.

I tested with the Splenda artificial sweetener - it's a sugar based sweetener called sucralose. I didn't like it as well as plain, but those who like things sweeter, will probably like it quite well.






*23*Fruit Ricotta Parfait
1 bag frozen mixed fruit, thawed slightly
1 teaspoon vanilla extract
1 lb. nonfat ricotta cheese
1/8 cup skim milk
1 scoop vanilla-flavored protein powder (optional)
1 tablespoon grapefruit juice
2 tablespoons orange juice

In a blender, mix together the vanilla extract,nonfat ricotta cheese,skim milk, protein powder, grapefruit and orange juices. In parfait glasses, fill with a layer of fruit, followed by a layer of cheese mixture. Continue layers to create parfait.






*24*Lettuce Wraps

Ingredients

2 breasts of chicken, boneless and skinless, sliced into fajita strips
1 Portobello mushroom cap, stem removed and diced finely (1/4" dice)
1/2 onion, finely diced
3 green onion tops, sliced
1/2 cup diced water chestnuts
1/2 cup bean sprouts
1 clove elephant garlic, minced (or 1/4 tsp. minced regular garlic)
Olive oil, Sesame oil, Chili oil
Soy sauce
salt
A head of iceberg, or some romaine hearts
1 cup 0-carb chicken broth
1 tsp. HOT Chinese mustard
2 tsp. regular yellow mustard
red pepper flakes
Chili oil and 1 packet of Equal
English to Metric [Here]




Nutritional Information and Directions

Sprinkle the chicken with just a tad of salt; Heat 2 Tbsp. olive oil, 1 tsp. sesame oil, and a sprinkle of chili oil in a big skillet. Sear the chicken in the hot oil, then turn down heat and cook until done; set aside to cool, then dice.

In the same oil, sauté the onions until tender. Add the mushrooms and a little water, then cook until they are soft. Add the garlic and green onion tops, stirring constantly so that the garlic doesn't burn. Throw in the water chestnuts and the sprouts, mix well, and add 2 Tbsp. soy and a little more chili oil. Add back in the diced chicken, and Voila! There's your filling. Adjust the seasonings to your taste.

Nuke the chicken broth till piping hot, then whisk in the mustards, Equal, red pepper, and chili oil. Add enough soy sauce to make it taste the way you like.

Using a lettuce leaf, fill it with filling and top with a spoon or two of sauce. YUM!!!!












Well thats it for now, but i'll update this often with more. This so far look quite a while though.








I just want to point out, that where as this may seem like an uninspired effortless 2 second copy and paste thread, that isn't the case. Despite me not writing all of these up, it is quite time consuming (but I think benificial to you guys) to compile them all into one list, and to format them appropriately for ironmass forum viewing.

I said that somewhere in that post, but realized it'd be totally burried. :p

[matthams]

awesome! some good stuff there....

[The Chosen One]

bump for anyone who didn't see this the first time around

I'm going to see about having the opening post editted, and adding a key at the top, with the titles of each recipe and a corresponding number to ctrl + f to find recipes of interest much more easily.

EDIT: Kay... Well, when I initially made that post it wasn't over a post-length limit but now it is. I'll break it up with the first and second post I guess.

EDIT 2: Excellent. Enjoy! Should be more managable now without having to weed through stuff you aren't interested in, if any of it is of interest anyway.

[Bachovas]

I never got the purpose of recipes in our area (exercise and athletics).

If you have what it takes to get through some ****ing tough workouts and diet like your life depended on it. Even drink some of the nastiest (non-toxic) powders known to mankind.

Why would you care and waste the time on "finely slicing", "mixing thoroughly", "coating a shallow pan" or even to sauteed?

You know what?

I once added peanut butter to my protein shake. Did I call it a Peanut Flavored Protein shake? NO! I still called it a ****ing shake. Ingredients? ****ing peanut butter and protein powder. Amounts? Whatever it is that you can have.

How about Lemon-Dijon Mustard Glazed Chicken? Sure, made that several times. Still, how is it called? ****ing chicken with mustard.
Cook chicken, put some mustard (with lemon juice in it, or not) on top of it and proceed to eat. Amounts? As much as you ****ing want.

We are not baking bread here. Another one I enjoy, mix your favorite vanilla protein powder in a blender with water and cinnamon.

Guess how that one is called. Sure as hell isn't Cinnamon Roll Protein Shake Recipe.

****ing recipes, get the **** out here.



PS. That would be my rant of the year.

[The Chosen One]

Well, um, welcome to the site I see you're a new comer. If you don't fancy recipes, I ask that you just avoid the recipe section. If you're a hardcore bodybuilder, powerlifter, whatever, and don't care for recipes then you shouldn't care about whether or not other people involved in fitness do care for recipes. I don't see where the hostility is coming from, if you don't like it personally thats perfectly alright though. I'm not trying to tell anyone here that if they want to lift, or have a proper diet that they need to make anything here.

Anyway I just noticed that I left a few of the recipes out of the key, i'll fix that when I have a bit of time later.

Anyway I hope you enjoy your stay here though Bachovas, thats a pretty darn thick calf you have there.

[romanaz]

I sense some hatred, boo on you bachovas