Organic Extra Virgin Olive Oil (OEVOO)*
Leftove,r steamed or chicken breast, fish or beef tips
Chopped raw onion, garlic
Fresh or frozen vegetables
Organic tomato and roasted red pepper soup or
organic tomato pieces and broth/stock
Cilantro or fresh parsley
Heat up a heavy saucepan,
wok or skillet
When fairly hot add OEVOO till it's heated.
Add and saute chopped onions
Add meat, cook till almost done
Set meat aside and cover.
Add more OEVOO to same pan
When it's heated, put in the veggies
Cook till just a dente (slightly firm, slightly crunchy) NOT
Gradually add liquids: the packaged soup or leftover broth
When everything's heated
Put the meat pieces back in
Stir and simmer to 'marry' the flavors
Serve with Bragg Liquid Aminos, fresh ground pepper to taste
6 oz. grilled
or steamed chicken breast or steamed fish
1 c. steamed vegetables (season with Bragg Liquid Aminos or
green salad with OEVOO, balsamic vinegar and ground pepper
you're going to have pasta at any meal, lunchtime is it. This
to digest and burn the starchy carbs it before end of the day.
The worst time to eat pasta or anything doughy or starchy carbohydrates
is in the
That's asking for flab and you won't sleep well with your gut churning
away at all those complex carbs.
on the highest quality pasta sauce you can. Organic of course.
Though it's not wise to make a habit of this less-than-ideal combination
of starchy carbs (pasta) with protein (ground meat) with
vegetables - tomatoes.
Add fresh, frozen or leftover vegetables to the sauce to kick
the nutrition value up a notch. Or serve with a side green salad.
PASTA LIKE AN ITALIAN LOCAL
from the 2006 Winter Olympics, Italy)
loves to swim" goes the phrase, so
put plenty of water in a huge heavy pot, bring to a boil
Add 1/2 tsp. sea salt and/or OEVOO (optional)
(Heat up or finishing cooking the sauce in a large separate
the pasta into the boiling water
Allow to cook on high, check frequently for the a
dente stage of doneness
(firm but flexible, with a bit of a bite/crunch to it).
New Yorker Italians remove the mystery with the deft flick
of the wrist: throw a piece against the refrigerator door. If
it sticks, it's done!
Add the pasta to the sauce pan plus some of the pasta
water. Allow all this to cook on medium till it thickens. Serve.
Just the opposite of what we Americans think
is authentic: we put the sauce on top of the pasta; Italians
on top of the sauce. The
latter offers more flavor since all the flavors are allowed
to 'marry': the pasta, the sauce and some of the pasta water.
IN A SANDWICH SHOP
One hour for lunch, maybe less. No time to quibble but you're starved.
Go for the turkey or chicken breast, maybe tuna. INSIST
on no mayonnaise or catsup. Brown mustard's better than yellow. Always
eat the lettuce
BUT leave a lot of the bread, wrap, pita there. IF you're
an ectomorph / hard gainer, then
you can go for the dough.
2) Put off, eat around, leave on the plate, trash....
the bread, pita wrap, tortilla, chips or whatever bread crap they're
Most guys are eating way too much wheat and corn and potatoes; here's
a simple way to avoid a lot of empty calories. Sure they fill you up
but grab a side salad to do that or dig into your gym bag for those
carrot sticks or green pepper slices you stashed there early this morning,
pork like the plague.
means bacon, Canadian bacon, pork
chops, pork loins, ham, sausages and all the ways they grind
and combine pork products. Pork
is rife with fat, high in carbs, minimal protein and lots
of calories. Your local natural food store
great chicken or turkey even salmon sausages to go
with your morning egg whites.
HOW most pigs are kept and raised
and what they're fed. That does it for ME.
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