Sweat It Out

Are you ready to sweat? If not get ready because after you eat some of this you will be.

Fresh Salsa
6 Roma tomatoes
3 fresh jalapeno chilies (stemmed and seeded)
2 Serrano chilies, stemmed (optional)
1 Medium red onion, rough chopped
1/4 chopped garlic
1 1/2c crushed tomatoes(canned)
1 bunch cilantro, rough chopped
salt and pepper to taste

In a stock pot, put your tomatoes, chilies and about 4 cups water. Bring to a boil over high heat. Once it begins to boil lower heat to medium high and let cook for about 20 minutes or until the tomatoes are soft. Remove from heat. Drain off and save the water for later. Add tomatoes and chilies to a blender and add your canned tomatoes, garlic and onion. (You could also do the same thing with a hand blender and just leave everything in the pot) Blend until uniform texture appears. Add a little of the reserved water if it is too thick to your liking. Add cilantro, salt and pepper and blend until everything is incorporated. That's it you're done. It is that easy.

Why is this good for you? Great question, and here is the answer. Chili peppers contain a chemical called capsaicin. It is what makes the pepper hot. The hotter your salsa the more capsaicin it contains. Capsaicin can speed up your metabolism and is an effective appetite suppressant.
A study published in the Journal of Agricultural and Food Chemistry showed that capsaicin helps to prevent obesity by reducing the number of fat cells in the body and that it has been discovered to speed up the death of immature fat cells. Awesome, I know, but thats not all. Peppers contain high amounts of vitamin A and C and biofalvinoids which are antioxidants.(see Blog post about antioxidants for more info) Capsaicin also helps you to sweat which is one of the best ways to detoxify your body and cool off on a hot day.
On top of the many benefits of the peppers, the tomatoes are also there to lend a healthy hand. Tomatoes are rich in antioxidants as well. They get their rich red color from lycopene, an antioxidant. So when picking out tomatoes look for the ones with the deepest richest red color you can. Tomatoes are also high in vitamins A and C.
The cilantro packs quite a healthy punch as well. Cilantro can protect against the salmonella bacteria. It's a good source of iron and magnesium. Cilantro contains flavinoids, another antioxidant. It even helps settle the stomach and prevent flatulence.
So make up a double batch of this salsa and put it on everything! Eggs in the morning, a low carb turkey wrap at lunch, and maybe some fajitas for dinner.(see "Sore Muscles" entry for fajita recipe) Just be careful not to sit in front of the TV with a giant bag chips to enjoy with your salsa. A few chips and salsa is ok just don't go overboard. Enjoy!
Have a happy healthy day!!
Chef Matt

EzineArticles!!

Hello all!!
It's June and we all know what that means. Weddings!! Which means I am very busy:) Caterings are great this time of year, however it means I don't have a lot of time to post blogs. Not to worry, I am still going to make time to post some awesome workout food recipes. In the mean time, I have had two articles published on EzineArticles.com Check it out and I will be back with some more tastey workout food recipes!!
http://ezinearticles.com/?id=2389927
http://ezinearticles.com/?Protein---How-Much-Do-I-Need?&id=2389558
Have a happy healthy day!
Chef Matt

Weight Loss. Don't Starve Yourself!

Hey all. It's been a busy few weeks. I ran across this article today and wanted to share with you. I will be back in the next few days with another awesome recipe. Have a happy healthy day!
Chef Matt

#1 Reason You Won't Lose Weight If You Starve Yourself - Want to Learn Why
By Pierre William Trudel

Many of you think that starving yourself, even temporarily, will help you lose the weight quicker. Anyone telling you this is wrong. Your body is a very fine tuned instrument and it knows the signals that can help you, and also the ones that can harm you.

The #1 reason you won't lose weight if you starve yourself is that their is a signal sent to your brain as soon as you deprive your body of nutrients. Your mind gets the signal and puts into motion the protection mechanisms to hold all the resources it can to prevent you from losing body weight. This brain signal has been well documented and much research has been done to show the effect it has in protecting your body, from yourself, for as long as it can.

The body weight you are at needs basic nutrients to insure you survive.Your mind controls the body weight by obeying your commands. If you tell your mind to store fat, it will. If you tell your mind to lose fat, it will also, but only if your strategy leaves enough nutrients to maintain life. The basic requirements to sustain life are the ones that permit you to function everyday. Let me give you an example.

If you weigh 200 lbs and you are eating 2800 calories everyday to maintain that weight, your mind will maintain your level of eating to ensure your body stays at 200 lbs.

If you are trying to get down to 180 lbs your mind will allow you to go to maybe 1700 calories to help you get there. The difference of 900 calories per day is what will help you get to the desired weight.

If you want to get there quicker by eating less calories your mind sends an alert signal that will make it virtually impossible for your body to accept less than the minimum it needs to keep you healthy.

Your body will automatically start to store fat anywhere it can to protect you from danger.

If you try and eat less than your body needs, it will start shutting down and disaster is right around the corner.

When people decide to do stupid things like this, their appetite increases when they stop. You might have tried this in the past and regained all the weight, and more.

Please get the right information before you decide to lose weight too quickly. Food for thought.

Do you want to learn more about how my wife and I do it? Click here to find out! http://www.gopep2.com

If you want to regain control of your life, start investing in"YOU". Are you ready to make it? Click here to find out more! Get your first step FREE! http://www.gopep2.com

Article Source: http://EzineArticles.com/?expert=Pierre_William_Trudel
http://EzineArticles.com/?1-Reason-You-Wont-Lose-Weight-If-You-Starve-Yourself---Want-to-Learn-Why&id=2390344

Ode to Oats

Being that breakfast is the most important meal of the day, shouldn't you eat the best thing you can? Yes, I agree. The perfect way to start your day is with oatmeal. Now, I am not talking about the instant oatmeal that is flavored and full of sugar, I am talking about the oatmeal the comes in a container that says "oatmeal", "Irish oats", "rolled oats", etc. Why oatmeal? Glad you asked, oatmeal is a kind of super food. It contains insoluble fiber, a cancer-fighting property which attacks certain bile acids and reduces the toxicity.

Oats contain soluble fiber as well. Soluble fiber helps reduce LDL(bad) cholesterol without lowering HDL(good) cholesterol. It also slows the digestion of starch meaning, you can avoid sharp rises in your blood sugar that tend to occur after a meal.

According to a study done by the Harvard Medical School, that the consumption of oats and other breakfast cereals has been shown to reduce the risk of hypertension and myocardial infarction. In short, oats are good for heart and help prevent heart disease.

Oats are also a great source of cancer-fighting antioxidants like vitamin E and selenium. Along with being a good source of zinc, copper, iron, manganese and magnesium, oats are also a good source of protein.

So now that you know how good oats are for you, we come to the tricky part, making oats taste good. Boiled in water can be rather bland. So what I like to do is make my oats with milk, this adds calcium and a little more protein for you looking after your body building workouts.

Another thing to do is to boost the antioxidants by adding dried cranberries, dried blue berries or even fresh strawberries. Just steer clear of the granulated sugar. If you need the sweet for your oatmeal, use honey.

One last pointer, I like to use steel cut or "Irish" oats. They give a better texture to your oaty breakfast experience. Add a glass of orange juice and a fresh espresso and you have a perfect begining to your day.

Have a happy healthy day!

Chef Matt

Protein, How Much is Too Much?

This entry was prompted by some weight lifting/bodybuilding forums I was on the other day. I wanted to share my views on the subject. The standard rule of protein consumption is about 0.6 grams of protein per pound of body weight per day. This is a good rule to follow if you are simply trying to stay healthy and have a balanced diet. However, if you are weight training and trying to pack on the pounds of muscle, you need to up that figure to 1 to 1.5 grams. Any more than that and you are inviting trouble. This is where a lot of the debate comes in.

How much is too much?

The truth is, nobody really knows. I have been reading through several medical journals including The American Journal of Clinical Nutrition, JAMA, and The Journal of Human Nutrition and Dietetics, and nobody has found any conclusive evidence that there is such a thing as too much protein. There are risks though of renal damage and hyper filtration but mostly for those who have already been diagnosed with liver or kidney problems. To avoid developing any risk of hyper filtration or renal damage make sure and drink plenty of water.

Here's my final thought on the matter. If it's muscle growth you're are looking for, go ahead and bump up the protein just don't get in the ditch and start consuming 300grams a day. The truth is, only intense exercise generates a cellular message that stimulates DNA to begin expanding muscle fibers. An over abundance of protein will not generate these messages. Diet comes in after the muscles are stimulated.

If you just want to eat healthy and stay fit, then stick to the lower end. I have included a link for you to calculate how much protein you need for the day.

http://www.healthcalculators.org/calculators/protein.asp

Now time for a recipe.



Seared Beef Medallions w/mushroom shallot sauce



2 8oz beef tenderloin fillets(cut in half so you have 4-4oz medallions)

1 shallot, rough chopped

4 mushrooms, sliced (I prefer shitakes)

1c flour

1tbs kosher salt

2tsp granulated garlic,or 1tsp garlic powder

1tbs black pepper

1/2c red wine

olive oil

In a small bowl mix flour and seasonings then dredge the four beef medallions in the flour. In a saute pan, add 3 tbs olive oil and heat over med high heat. When oil is nice and hot place you beef in the pan and cook for about a minute or so on each side until golden brown.(This about medium rare, if you want them more done after removing them form the pan, place on a cookie sheet and place in a 300F over until they are cooked the way you like them) Remove from pan and set aside.

In the same saute pan add your shallots and mushrooms. Toss for about 45 seconds then add the red wine and reduce until thick. Add salt and pepper to taste and remove from heat.

Serve on a plate with some roasted mashed potatoes and sauteed fresh spinach and spoon your shallot mushroom reduction right over the beef and enjoy.



Roasted Mashed Potatoes



2# potatoes (I like to use Yukons or red B potatoes)

4 oz butter

1 cup milk

salt and pepper to taste



heat oven to 375F. Place potatoes on a sheet pan and roast, uncovered, for about half an hour or until fork tender. When potatoes come out place in a bowl and add butter and start mashing. You can use a potato masher or a fork. I use a french whip. Add milk and mash some more. If it is too stiff for your liking, and more milk but careful not to add too much. Then salt and pepper to taste and you are done. It's that easy.



Enjoy and have a happy healthy day!

Chef Matt

Water, Aqua, Eau!!

I just wanted to throw a little tid bit of information your way about water. Water? Yes, water. Water is an essential part of proper nutrition, especially if you are active. I am not here to tell you how much water to drink per day. There is a big debate in the nutrition community on how much is enough. I want you to know how to consume your beverages, particularly when you are eating.

What happens when you throw ice into boiling water? It lowers the temperature and it stops boiling, right? Ok, well the same thing happens to your stomach when you drink ice water(or any other cold beverage). When you eat or drink anything cold it lowers the temperature of you digestive juices and actually slows down your metabolism. So, the next time you are having breakfast, lunch dinner, snack,etc. drink room temp or even warm beverages and save the cold water for when you are exerting yourself or you need to lower your body temperature, say after an intense workout or a long run.

I came across an article if you are interesting in reading about the water consumption debate.

http://www.itmonline.org/arts/water.htm

Have a happy healthy day!!
Chef Matt

Antioxidants: Get to Know Them

What are antioxidants anyway? Glad you asked, antioxidants are nutrients that our bodies produce naturally to counteract the damage of free radicals.
What are free radicals? Another smashing question, glad you asked. When our cells use oxygen, they produce by-products which can cause damage. These by-products are free radicals. There are more in depth scientific explanations that involve the make up of the unstable molecules and the nucleus and so on, but for our purposes just know that they are bad.
Antioxidants on the other hand are very good. They act as kind of a free radical scavenger and repair and prevent damage caused by the free radicals. Antioxidants affix themselves to free radicals while absorbing the elements before they have a chance to infiltrate healthy normal tissue. Many common and serious health problem have been attributed to oxidative damage (free radicals). These include heart disease, macular degeneration(ARMD), diabetes, cancer and even the flu. A recent study out of London found that 5 servings of fruits and vegetables reduce the risk of stroke by 25%. Antioxidants also enhance immune defense and in turn lower the risk of cancer and infection. Unfortunately, in today's toxic world, your body needs more antioxidants than it can produce in order to actively fight free radicals.
What are the best sources for antioxidants? Yet another great question. Antioxidants are best found in the following vitamins and minerals.
Vitamin A, Vitamin C, Vitamin E, Selenium(the mineral), and flavonoids.
Vitamin A can be found in bright colored fruits and vegetables, such as, carrots, sweet potatoes, apricots, peaches, squash, cantaloupe, etc. Vitamin C can be found in citrus fruits as well as tomatoes, bell peppers, broccoli and most other green leafy vegetables. Vitamin E is found in nuts & seeds, whole grain, leafy vegetables, vegetables oils and liver oil. Selenium is a mineral found in fish & shellfish, red meat, eggs, chicken and garlic. Flavonoids are found in soy, red wine purple grapes, pomegranate, cranberries, tea & coffee.
So as you can see antioxidants are in a lot of flavorful foods, so you know what that means, recipe time.

Shrimp & Pasta Recipe
12 oz box of your favorite whole wheat pasta
20 medium raw shrimp (peeled and de-veined)
2 tbs chopped garlic
1/4 c dry white wine (NOT COOKING WINE)
1 Roma tomato (small dice)
olive oil
salt and pepper

1. Cook pasta according to the directions on the box. Drain and rinse under cold water and set aside.
2. In a large saute pan, heat 2 tbs olive oil over med high heat. Add garlic then shrimp to hot pan. Saute until the shrimp become slightly opaque. Add tomato, salt and pepper then de-glaze with white wine.
3. Add pasta to shrimp and remove from heat. Be sure to toss pasta around quickly to keep it from sticking. Then drizzle more olive over the top and serve. Sprinkle each dish with a little fresh shredded Parmesan cheese.
Serves 4

For an extra antioxidant rich meal, try out this appetizer.

Strawberry Bruschetta
1 pint fresh strawberries, washed, trimmed, and small diced
1 shallot, fine dice
2 tsp chopped garlic
3 tbs chopped fresh basil
2 tsp Balsamic Vinegar

salt & pepper To Taste
3 tbs olive oil

Combine all ingredients in a mixing bowl. Lightly mix and serve with water crackers or fresh Crostinis.
Now pair this with an antioxidant rich Pinot Noir. Louis Latour has become my new favorite.(Which just happens to be available at my restaurant)

Enjoy your antioxidants and have a happy healthy day!
Chef Matt

Time to treat yourself

It's been a very quick month for me but I know we have all been working really hard and eating healthy so it's time for a treat. Yes, that's right, it's dessert time. We are still going to it somewhat healthy so don't be afraid to try it. (I have included some links on a few products in case you have trouble finding them at your supermarket)


Tiramisu Recipe

1 1/4 c double espresso or double strength coffee, cooled

1/2c Kahlua or Kahlua Syrup, divided


1/2c Mascarpone cheese


1/2# American Neufchâtel cheese (fat free cream cheese)

1/3c light brown sugar, packed

1/4c granulated sugar

24 Lady Fingers


3tsp unsweetened cocoa



1. Combine cheese in stand mixer or a large mixing bowl with a hand mixer on low speed until cheeses are combined. Add 2tbs Kahlua and both sugars; beat until well blended.

2. Split lady fingers in half lengthwise

3. In a shallow dish combine coffee and remaining Kahlua. Quickly dip ladyfinger halves flat side down in coffee mixture and lay, dipped side down and slightly overlapping, in the bottom of an 8" square dish.

4. Spread half of the cheese mixture over the top of the ladyfingers and sprinkle with 1 tsp cocoa. Repeat step 3 with the remaining lady fingers and cheese mixture for the second layer. Top with the other 2tsp of cocoa.

5. Lightly cover with plastic wrap and chill for at least 2 hours.(one handy tip, if you put a toothpick in each corner of the pan and one in the middle it will help the plastic wrap not to stick)


There are actually some heath benefits to coffee, anti-oxidants being one of them. If you are interested in more of that I have including a link for that as well. Otherwise just enjoy a delectable treat and relax. Good job and keep up the healthy eating.
http://www.consumerreports.org/cro/health-fitness/exercise-wellness/coffee-vs-tea-1105/overview/

Have a happy healthy day!!

Chef Matt

Get The Most Out Of Your Body Building Workout

I was reading over some materials today and found something that I had almost forgotten about. It's call conjugated linoleic acid or CLA. Cla is an omega-6 fatty acid that can help make your workout more effective. Some studies show that CLA can help burn more fat as well. Check out the link and read more about CLA. Now time for a recipe.


http://www.naturalnews.com/001124.html
Easy Chicken Recipe



1 whole chicken

1 onion

1 carrot

2 stalks celery

olive oil

salt and pepper



1. Cut the ends off of the carrot and onion and peel them both. Slice the onion into 5 slices. (you should get nice thick rings of onion) Lay the onion in the bottom of an oven safe pan big enough for the chicken.

2. Rub the chicken with olive oil and then sprinkle with salt and pepper. Put the chicken on top of the onion rings.

3. cut the celery and carrot into 2" pieces and put them inside the chicken.

4. Roast the chicken in a 375F oven for about an hour and a half or until juices run clear when you make a cut between the leg and thigh.

Steam some edamame and rice and you've got yourself a nice healthy dinner.



Enjoy and have a happy healthy day!

Chef Matt

Stressed??

I don't know about you, but stress is my biggest hurdle to overcome as far as getting back into shape. Stress causes the body to create cortisol. It is a hormone that causes us to collect fat around our thighs and mid section. So in order to get that six-pack or loose the saddle bags we need to eliminate stress, right? In a perfect world, yes, but in the mean time there are some tricks to fighting cortisol.
The first is yogurt. Three 6oz servings a day to be precise. The active cultures and bacteria in yogurt help fight cortisol. Now if you are a busy person like me you don't have time to choke down three yogurts a day. I have found a solution it's called Bio Salud. It is a yogurt beverage and comes in 2oz shots that contain the same active cultures and bacteria. You can find it in the dairy section around the yogurt.
The second is more omega-3 fatty acids. Great sources of omega-3s is salmon, tuna, walnuts, flaxseed and almonds. So here is a great salmon dish to boost your omega-3 intake.

Salmon Recipe

salmon steaks
honey
almonds (sliverd or sliced not whole)
salt and pepper

First, toast almonds in the oven at 400F on a sheet pan until slightly brown. Next salt and pepper your salmon and grill until it is done the way you like it. I would suggest not cooking past medium. Then drizzle the honey over your salmon and spinkle with the almonds. Pair this with some sauted fresh spinach and a glass of Pinot Grigio.

Enjoy and have a happy health day!!
Chef Matt

Tuna! Tuna! Tuna!

Ahhh tuna. This has got to be one of my favorite foods. It not only tastes good but is good for you and oh so versatile. So let's take a minute and talk tuna.
Tuna fish is a very nutrient-dense food, it is a great source of high quality protein and omega-3 fatty acids. Tuna is also low in calories and fat.
When cooked from fresh tuna provides 1.5g of omega-3 per 100g, canned in water how ever only provides 0.272g of ogema-3. So do yourself the favor and get fresh (or frozen) tuna as much as possible and save the canned stuff for snacks.
Now a quick note about about omega-3 fatty acid. It is beneficial for cardiovascular health by helping to prevent erratic heart rythms, making blood less likely to clot inside the arteries and improving the ratio of good (HDL) cholesterol to potentially harmful (LDL) cholesterol.
There is always a catch to everything wonderful. Tuna can contain mecury so it is advised that pregnant women limit thier intake of tuna to about 8oz a week.

Tuna Recipe

1 8oz tuna steak
1 tsp dried oregano
1/2 tsp garlic powder
1/2 tsp ground black pepper
1/2 tsp kosher salt
1/4 tsp cayenne pepper
2 tbs olive oil

in a small bowl mix dry seasoning. In a saute pan heat olive oil over medium high heat. Dust steak liberally with your seasoning. Sear tuna for about 45 seconds on each side or until done to your liking.
I think tuna is best when cooked rare to medium rare. Serve with soba noodles and some fresh vegetables for and excellent meal.

Enjoy your tuna and try substituting tuna steaks for your beef steaks next time you grill out. Have a healthy and happy day!!
Chef Matt

Sore Muscles?

After hitting the gym rather hard the other day, my muscles are extremely sore now. This gives me a great opportunity to share with everyone how to fix that. The secret is BEEF. Why? you may ask, because of Carnitine. It is nutrient found mostly in red meat. Recent studies have shown that carnitine can help relieve exercise-induced muscle soreness by about 45%. One ounce of beef contains 15 to 35 mg of carnitine. So this is a great time to make Fajitas!

Fajita beef
1 1/2 to 2 lbs flank steak
1/4 c lemon juice
1/2c orange juice
1 tbs chopped garlic
1/4 c olive oil
1 tbs ground cumin
1 tbs chili powder
1 tsp dries oregano
salt and pepper to taste
1 red bell pepper
1 green bell pepper
1 onion (yellow or red it doesn't really matter)

in a large mixing bowl, mix together lemon juice, orange juice, olive oil, garlic, cumin, chili powder, oregano, salt, and pepper. Marinated flank steak in this for at least an hour but over night is better.
Remove beef from marinate and slap on to a hot grill or a skillet. cook 4-6 minutes on each side for medium rare. (longer if you want medium or shoe leather well done)
While your steak is cooking julienne(cut into thin strips) your peppers and onion. Saute quickly. Be careful not to over cook your vegetables. 1 minute is plenty to cook the vegetables.
when your beef is done pull off of heat and on to a cutting board. Cut thin strips across the grain of the meat.
Divide the meat and vegetables evenly on to plates and serve with your favorite tortillas.
This recipe serves about 4.

The meat per serving is as follows, 300 calories, 35g protein, 3g carbs, 15g fat, 70mg sodium, 90mg carnitine.

Be careful not to over do it on the carnitine. There are supplements available but if you take in too much carnitine it can do you a lot more harm than good. At 3000mg a day you risk sever complications including nausea, vomiting, abdominal cramps, diarrhea, and a "fishy" body odor. So don't over do it, moderation is the key. Stick with great Fajitas and a glass of red wine and you'll be great.

Enjoy and have a happy healthy day!!
Chef Matt

Easter

Happy Easter!!



In the spirit of Easter and Passover, I decided to share a recipe for a nice lamb dinner.



First the lamb. I prefer to use New Zealand lamb as opposed to Colorado lamb because it tends to have a less gamy taste. This is especially helpful if you have someone who has never had lamb before.


Preheat oven to 300 degrees F
4 lamb shanks
2c flour
2tbs kosher salt
1tbs fresh cracked pepper
1tbs granulated garlic
1/4 c olive oil
1 large carrot (rough chop)
3 stalks celery (rough chop)
1 large yellow onion (rough chop)
2c red wine
2c beef stock
4 large sprig of fresh Rosemary. (or 3 tbs dried)

1 Place a metal baking dish (preferably a braising pan) on the stove and turn on to med high heat. Add olive oil. In a mixing bowl, mix together your flour, salt, pepper, and garlic.
2. Coat lamb shanks in flour and carefully place them in the hot oil. turn them when they start to brown. Make sure you brown them on all four sides as best you can.
3. when completely brown on all sides remove from pan and place on a plate. In the same pan add you carrot, celery and onion and saute until slightly brown. Degalze with the red wine. Add beef stock and rosemary. remove from heat. Place lamb shanks on top of the vegetables and cover tightly with foil. Place in oven for 3 and a half hours. DO NOT uncover until time is up.
4. Pull from pan and let rest for 15 minutes. While lamb is resting place the pan back on the stove on high heat and reduce the liquid by about half. This will give you a great sauce to go on top of your shanks.

While the lamb is cooking you can prepare a simple starch and veg.
Starch.
2c wild rice blend(1/4 wild rice & 3/4 brown rice. i don't like using only wild rice for a starch)
4c water
juice and zest from 1 orange
1/4 c dried cranberries(craisins)
1/4 c toasted almonds

In a pot, add water, zest and juice. Bring to a boil and add rice. Reduce heat to low, cover and cook until rice is tender and absorbed all of the water. The mix in craisins and almonds.

For the Veg.

Cut broccoli and cauliflower into small florets. Blanche in hot water for 45 seconds and drain.
right before you dish up dinner. place the broccoli and cauliflower in a pan, drizzle with olive oil and Parmesan cheese and bake at 350F until cheese is melted and a little brown.

If you have any questions as to how to prepare any of this, post me a comment and I will be happy to help.

You maybe asking yourself how does this relate to workout food? Glad you asked. Lamb is an excellent source of protein with all 8 essential amino acids in the proper ratio. Lamb is a good source of Zinc which is essential for healthy immune function. Zinc also helps stabilize blood sugar levels and the body's metabolic rate. Lamb is a good source of vitamin B12 which supports the formation of new red blood cells and is necessary for the metabolism of carbohydrates, fats and proteins. Lamb is a good source of vitamin B3 which helps with healthy skin and the gastro-intestinal track. Lamb contains very little marbling (fat throughout the meat) compared to other meats. Finally, lamb contains less saturated fat than other meat products. Only about 36% of lamb fat is saturated. The rest is mono or polyunsaturated. If you have never had lamb you may have found you new favorite meat. Based on health benefits alone how could you not like it.


So with that all said, have a very Happy and Healthy Easter!!!

Chef Matt

Time for another recipe.

This recipe is a good post workout dinner it is high in protein and low in fat.



8oz sliced mushrooms

1 cup red wine

2 8oz beef tenderloin fillets (or any other lean cut of beef)

1 cup green onion

1/2 bunch chopped parsley

1 1/2 tsp fresh chopped rosemary

1 tsp balsamic vinegar

4 cloves garlic minced (approx 1 1/2 tsp if you have a jar of chopped garlic)

2 cups beef stock

3 Roma tomatoes chopped



1. combine mushrooms and red wine in a glass bowl, add beef and marinate for at least half an hour.



2. Heat a saute pan with about 1 tbs olive oil. remove beef from marinate and save marinate liquid. Salt and pepper beef and pan sear to desired temperature. Remove from pan.



3. Using the same pan add garlic and tomatoes, then the marinate liquid. Bring to a boil and add the balsamic vinegar, rosemary, and beef stock. Let this reduce by about half and add parsley and green onion. Cook, stirring frequently, until reduced to about 2 cups.



4. Slice beef across the grain and place on a plate. Spoon the mushroom rosemary sauce over the beef.



Goes great with steamed broccoli. A couple of hints. DO NOT USE COOKING WINE!!! Cooking wines are loaded with salt and other preservatives. Use your favorite cheap red wine. The boxed wines work great for cooking. Also if you are going to by your beef stock as opposed to making it yourself, be sure you read the label. Be sure it is low is sodium and fat.
Now, depending on what kind of beef and beef stock you have used this is your approximate nutritional facts.

Calories 229 (22% from fat)
Fat 6 grams (sat. 1.9g , mono. 2.1g , poly 0.9g)
Protein 30g
Carb 12.4g
fiber 1.7g
Chol. 69mg
Iron 5.1mg
Sodium 300mg(depending on wine and stock choices)
Calc 55mg

Again, more to come and all you runners stay posted. Have a great and healthy day!

Chef Matt

ok. Time for the first recipe. This is a light snack that is quick to throw together and goes great with many dishes.

Asian Slaw.

The Bulk

1 head Nappa cabbage (fine julienne)
2 red bell peppers (fine julienne)
1 red onion (fine julienne)
2 carrots peeled (fine julienne)
1/2 bunch cilantro (chopped)
1 tbs fresh grated ginger

The Dressing

1 c rice wine vinegar
1/4 c cooking sake
2 Tbs soy sauce
1 Tbs orange juice
1/4 c sesame oil
2 Tbs toasted sesame seeds (white or black)
to make the dressing, mix together the vinegar, sake, soy sauce, and orange juice. Then, with a whisk, slowly and the sesame oil while whisking. Then add the sesame seeds and stir.

Now. The best way to put this together is to keep the bulk and the dressing separate untill ready to serve. Then take some of the bulk and add just enough dresssing to coat every thing. You may have more dressing than bulk or more bulk than dressing depending on how heavy you dress it. But that's ok. This is one case when over dressing is acceptable. You can always make more if need be.

This slaw is a wonderful power food in the fact that it has a lot of sesame oil and the cleasing power of cabbage. Sesame oil is known in some places as the "Queen of Oils". It is naturaly antibacterial for common skin pathogens and has been linked in some studies to helping control high blood preasure due to its polyunsatuated fats. Plus the best thing about it is the taste. It may be strong for some but it will grow on you if you give it a chance.

another great little snack idea is simply cooked soba noodles (buckwheat noodles) lightly coated in sesame oil.


Try these out and let me know what you think. There is plenty more to come. Have a great and healthy day!!

Chef Matt

Welcome!!

Welcome to my new blog. My intention is give those looking for workout food that tastes good a place to get meal ideas and recipes.
When I started trying to get in shape, I was on a search for muscle food. All of the diet plans and recipes that I found were all variations of chicken and rice. Being a chef this was completely unacceptable for. So I took my knowledge of classic dishes from all over the world and modified them to fit my workout needs. I have had so many friends asking me to help them that i decided to start this blog. Please give me input on the things you would like to see or recipes you would like to have. Thank you in advance.