T Nation

A Recipe Thread


#1

I'm surprised there is no recipe thread!
Post some useful or favorite recipes with its purpose (low carb, pwo, etc). WOuld be nice for a calorie/ PFC count too :slight_smile:

PB Morning Shake
1 cup oat
1 Banana
6-8 frozen strawberries
2 full tbsp natural Peanut Butter
1-2 scoop of favorite Whey
Eggs (optional to 3)
Cinnamon to taste
1-2 Cups water or Grape juice to desired consistency-grape juice adds a PBnJ taste to it :slight_smile:

Blend it all up
Makes a lot so be prepared to be full.
Useful for those who lack appetite upon waking. Drinking is easier than swallowing in the morning.

I forgot the nutrition facts on this but a Fitday for this should be easy. Depending on what you use you can easily get 1000 cals, with 50-90g protein


#2

http://www.T-Nation.com/free_online_forum/blog_sports_training_performance_bodybuilding_alpha/delete_13

hope this helps a bit.

DG


#3

There is one, but it’s on figureathlete


#4

Spinach wrap

1 can (for example 13.5 ounces) spinach. Pretty thoroughly get the water out, for example by putting in a colander and mashing repeatedly with the hand till very little water continues coming out.

Some salsa, probably a few tablespoons: for example I use Publix organic medium salsa. Some low fat, low sugar pasta sauce can be susbtituted.

Some mustard. A more robust sort such as Boar’s Head Delicatessan Style seems preferable.

Some chopped peppers, for example organic sweet mini peppers. Chopped bell peppers are okay also.

Mix the above ingredients together.

1 Flatout brand Light Original flatbread.

1 tbsp A Taste of Thai brand peanut satay sauce.

Spread the satay saunce onto the flatbread.

Add the mix of spinach, etc onto the flatbread, and roll it. Ready to eat.

If using 3 tbsp salsa as an example, and ignoring minimal calories from mustard and peppers, this totals 250 calories of which about 20 g is net carbs, 4.5 is fat comprised about equally of fats from coconut oil and soybean oil, and 16 g is protein. Fiber is 17 g.

Some more protein should be cosnumed with this, for example 3 oz of Cabot brand 75% reduced fat sharp cheddar would raise the total protein to 43 g, the total fat to 12 g, and the total calories to 430. If desired the cheese can be put in the wrap but to me it seems better and more satisfying to have it separately.

Or of course some lowfat turkey or ham can provide the extra needed protein, as can a 1 scoop shake. These are the lowest-calorie ways to go.

Or three eggs can do it.

It might be possible to add three scrambled eggs to the wrap and still have things fit but I haven’t done this and my guess is the wrap would then be overfilled. Most likely it is better and more satisfying to eat the eggs separately. If going the three eggs route and if extra large Eggland’s Best, then total protein is increased to 40 g, total fat to about 17.5 g, and total calories to 490.

Purpose: pretty filling and tasty while providing a good balance of nutrition while being easy to prepare and if one has a desire to consume a good amount of spinach, this is a way to do it.

For me, anyway (others may vary) it seems both at the time of eating and in the time till the next meal like more food than what its calorie content actually is. It’s always helpful when dieting when meals are this way.

(Another meal that is this way for me is the BK Grilled Chicken Salad, not eating the cheese or croutons and with no dressing. I forget the resulting calories but they are low compared to the effect on satiety. They don’t even ask what I want when I go into the BK, they just ring it up.)


#5

great links guys!
what exactly is figureathlete and what is TCELL alpha?

ridiculous amounts of fiber there mr robertson.
mostly from the flatbread?
salsa pretty much goes well with everything!


#6

The flatbread contributes 9 g fiber, the spinach 7 g, and the peanut satay 1 g.

I suppose the chopped peppers contribute a little too but I don’t know what and it seems that it couldn’t be much.


#7

I have been asking LowFatMatt to sticky a Recipe thread but for right now they are all over the place.

http://www.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding_support/could_you_sticky_a_recipe_thread

there are threads for anabolic diet recipes, protein drinks recipes, chicken recipes, egg recipes, bulking recipes, vegetarian…

you name it.

right now there just is nooooooo “one” thread, nor is there just one forum just for recipes on this site


#8

whats the reason not to?


#9

[quote]kickureface wrote:
whats the reason not to?[/quote]

is your question, “what is the reason not to sticky a recipe thread?”

if that is the question… I do not know.

click the link I posted and ask LowFatMatt.

maybe they want more visitors to FigureAthlete.

The needs of a bodybuilder is going to be different than that of a figure athlete, they could have different threads.


#10

My Favorite:
1 Steak
1 Grill
About 6 Min.


#11

hmmm looks like he doesnt like to respond. shoot.


#12

mm steak is awesome
takes me double that time tohugh on a grill pan, jealous!


#13

Guys, use the force of the crock pot. I just cubed two whole NY strip steaks, threw in two quarters small white onions, 1/4 cup red wine, 1 cup water, some garlic salt, some thyme/parsley, half a small can of tomato sauce, and some black pepper.

I’ll check on it in the morning, where I’ll add two cubed small potatoes (don’t have sweet ones, so I’m just using white), some chopped carrots and about 1 cup of okra.

I don’t have more vegetables but I’d add them if I did. Maybe some quinoa next time.


#14

wow sounds good. never heard/tried crock pot before, you can just leave it overnight without it bursting into flames and becoming protein rock??

hows the taste?


#15

Set it on LOW (there is usually a HIGH and LOW setting) if you’re leaving it overnight.

Keep in mind you can also throw stuff in before you leave for work/school, and come home to a perfectly braised portion of protein and vegetables.

Tastes amazing and slow cooking will yield some tender meat!

You can play around with cuts but I’d stick with fatty stuff like skirt steak, maybe cut it into cubs/strips and brown it in a pan for 5 min on medium heat (or do this with chicken and add some cut up bacon), then throw everything into the crock pot.

Add a couple chopped onions (not finely chopped, but maybe quartered) and some liquid.

You do not need much liquid as it will not really evaporate. I used 1/4 cup red wine, 1 cup water for about 1.5 lbs steak.

Play around with seasonings. You have a lot of latitude so don’t worry about messing up, just don’t add too much of any spice.


#16

I got this from Joel Marion this morning in my email"

Stuffed French Toast (Low GI/GL)

4 oz nonfat cottage cheese
1 scoop (20 grams protein) Whey Protein
1 heaping tbsp raisins
1/2 cup egg whites (approximately 4 eggs)
1 tsp cinnamon
2 tbsp skim milk
1/2 cup raw oats
2 large slices of 12-grain or 100% whole wheat bread
1/4 cup raspberries, strawberries, or blueberries
1 tsp of Splenda

In a blender, blend the cottage cheese to make its
texture smooth. When finished, remove to a medium bowl
and add protein powder and raisins to the cheese.
Set aside.

In another bowl, mix the egg whites with the cinnamon
and milk. Set aside.

Place the oats on a flat plate.

Preheat skillet on medium-high heat.

Fold each slice of bread to create a “pocket”. Fill
each pocket equally with the cottage cheese mixture.
Take the bread and dip each side into the egg mixture.
Then, coat both sides with the oats. When ready, cook
both sides until golden brown, approximately 3 minutes
each side. Garnish with berries and serve.

Makes 2 Servings


#17

Lot of times I will throw in an arm roast 3-5 lbs and let it cook overnight and all day (on low) by the time I get home from work the meat is falling apart, thrw in some powdered french onion soup mix, veggies of your choice and a little beef base/bullion an your set for 2-3 days with meat.


#18

[quote]B rocK wrote:
I got this from Joel Marion this morning in my email"

Stuffed French Toast (Low GI/GL)

4 oz nonfat cottage cheese
1 scoop (20 grams protein) Whey Protein
1 heaping tbsp raisins
1/2 cup egg whites (approximately 4 eggs)
1 tsp cinnamon
2 tbsp skim milk
1/2 cup raw oats
2 large slices of 12-grain or 100% whole wheat bread
1/4 cup raspberries, strawberries, or blueberries
1 tsp of Splenda

In a blender, blend the cottage cheese to make its
texture smooth. When finished, remove to a medium bowl
and add protein powder and raisins to the cheese.
Set aside.

In another bowl, mix the egg whites with the cinnamon
and milk. Set aside.

Place the oats on a flat plate.

Preheat skillet on medium-high heat.

Fold each slice of bread to create a “pocket”. Fill
each pocket equally with the cottage cheese mixture.
Take the bread and dip each side into the egg mixture.
Then, coat both sides with the oats. When ready, cook
both sides until golden brown, approximately 3 minutes
each side. Garnish with berries and serve.

Makes 2 Servings

[/quote]

I made these this weekend, and they were outstanding.

Variations:

1.) Instead of folding 1 piece of bread, we just made sandwiches out of them.
2.) Added cinnamon to the stuffing mix as well. Yum.

Here are some pics! (yes, my girl made them for me, I was making the eggs)


#19

filling on the bread…


#20

dipped in egg whites + milk + cinnamon