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With fall just around the corner, it’s time to start thinking about heartier cuisine: soups, stews, and things that stick to your ribs.

In its continuing quest to bring you unique and wonderful food stories, Spezzatino Volume 13: Squash looks at one of fall’s favourite — and healthiest — foods.

This week, here are two Spezzatino recipes that highlight squash’s contribution to global cuisine:

• Curried acorn squash gives an autumn standby an Indian-spiced twist with a dusting of garam masala, which you can find in Asian or Indian grocers; in the international foods section of your local grocery store; or by ordering online. (Download recipe PDF)
• African butternut squash soup combines cultures and warms the heart. This recipe is a little sweeter (it even includes a banana — yum), so we recommend saving it for after your workout, or earlier in the day. (Download recipe PDF)

Squash: Nature’s healthy comfort food

Winter squash is a great source of high-fibre, slow-digesting carbohydrates, so we encourage you to experiment with adding orange squashes to your diet. For instance, whipped squash is an excellent substitute for mashed potatoes.

1 cup of orange winter squash (such as butternut, Hubbard, or acorn squash) has about:

• 75-80 calories
• over twice the Recommended Daily Allowance for Vitamin A
• 1/3 the RDA for Vitamin C
• significant amounts of Vitamin K, Vitamin B6, folate, potassium, copper, and manganese
• 6 g of fibre

Plus squash is delicious, and in season (read: cheap & tasty) throughout the fall and winter months. Whatta deal!

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The Gourmet Nutrition V2 cookbook was created to show people that great-tasting food can also be great for you.

We took the healthiest ingredients and whipped them into nearly 300 pages of delicious culinary creations that you can serve with confidence to the most discerning foodie – or the most nitpicky nutritionist.

We also included detailed cooking instructions and ideas for improvisation.  And we’ve even photographed every recipe in beautiful color to show you just how appetizing healthy food can be.

To say the book has been a big hit would be an understatement.  We’ve sold over 20,000 copies to date and Gourmet Nutrition customers continue to post raving reviews both on the Precision Nutrition Forums (150 reviews) and at Amazon.com (15 reviews).

For an upcoming project, a collaboration with a 2-time New York Times bestselling author, I was asked to share my top six Gourmet Nutrition recipes.  So I wanted to share those recipes with you today.

My Favorite Post-Workout Recipes

Post-workout meals are those meals that contain a moderate to high amount of carbohydrates (greater than 25% of total calories).  I recommend eating these meals within 2-3 hours of your last exercise session.

Banana Cream Pie Oatmeal (page 42)

Banana Cream Pie Oatmeal

Ingredients
Low-fat milk or almond milk 1 cup
Coconut milk ¼ cup
Old fashioned large flake oats ½ cup
Water ¼ cup
Vanilla protein (equal to 25 g protein) 1 scoop
Banana (sliced) ½

Serving Size
Serves 2 large or 4 small.

Preparation Time
3 min. Preparation Time
10 min. Cooking Time

Introduction
This recipe combines fresh bananas and coconut milk – a beverage made from the meat of mature coconut. Packed with anti-viral, anti-bacterial, and anti-fungal agents, coconut milk is not only delicious; it’s also very good for you. If you like the taste of piña coladas, you’ll love this oatmeal recipe.

Instructions
In a small pot bring milk and coconut milk to a boil over medium heat. Add the oats. Reduce heat to medium-low and simmer until milk is absorbed (approximately 7-10 minutes), stirring occasionally. Combine 1⁄4 cup of water with protein in a separate bowl. Mix with a fork until protein is dissolved. For a smoother consistency, mix powder with water in blender or food processor and blend until protein is dissolved. Pour protein mixture and bananas over oatmeal and serve. Serves 2 large or 4 small.

Variations and Options
If you like your oatmeal softer, add 2-4 tablespoons of extra water to the pot before adding oats. If you are lactose intolerant or wish to avoid dairy, replace the 1 cup of milk with 1 cup of water and ½ scoop of protein powder or 1 cup of almond milk. Alternatively, you can substitute with non-cow’s-milk dairy (e.g. goat’s milk, yogurt). For a creamier mixture, instead of mixing the protein with ¼ cup of water, try combining the protein with ¼ cup of apple sauce or yogurt. If you’d like your oatmeal to be infused with banana flavor, add ½ cup of mashed banana once the oatmeal has simmered for 5 minutes. Then continue to cook for an additional 2 minutes or so.

Nutritional Information
(per serving)     large     small
Calories (k/cal)     523.1     261.6
Fat (g)     16.7     8.3
Saturated (g)     11.5     5.7
Monounsaturated (g)     1.4     0.7
Polyunsaturated (g)     1.2     0.6
omega-3 (g)     0.3     0.1
omega-6 (g)     0.9     0.5
Carbohydrates (g)     53.9     26.9
fiber (g)     6.1     3.1
sugars (g)     14.0     7.0
Protein (g)     39.4     19.7

Spaghetti Squash Spaghetti (page 94)

Spaghetti Squash Spaghetti

Ingredients
Spaghetti squash 4 cups
Coconut oil or butter (melted) 1 tbsp
Salt ¼ tsp
Pepper 1⁄8 tsp
Cinnamon 1⁄8 tsp
Olive oil cooking spray
Ground sirloin or extra lean ground beef (340 g) 12 oz
Onion (small diced) 1 cup
Tomato sauce 2 cups
Cashews (crushed) ¼ cup
Parmesan cheese (grated) ½ cup

Serving Size
Serves 2 large or 4 small.

Preparation Time
15 min. Preparation Time
45 min. Cooking Time

Introduction
If you love eating spaghetti but hate what it does to your stomach and hips, you’re not alone. Yet spaghetti squash can act as an excellent pasta substitute. So why not simulate your favorite spaghetti recipe with this take on spaghetti with meat sauce.

Instructions
Preheat oven to 375°F. Cut squash in half and clean out the center and seeds. Place cut side up on a baking sheet and drizzle with oil or butter. Season with salt, pepper and cinnamon and then place in the oven. Bake squash for 45 minutes or until tender enough to stick a fork into it with minimal resistance. Remove from oven and allow it to cool a little. While the squash is baking, preheat a non-stick frying pan on medium heat, lightly coat with spray and add the ground sirloin. Sauté the sirloin in batches if necessary, until lightly browned and cooked all the way through. Add onions and sauté for 2 minutes more. Remove from heat, add in the tomato sauce and cashews, and set aside. Once squash has cooled a little, scoop the flesh out of the skin with a spoon, measure and add it to the meat sauce. Next, reheat in the frying pan on medium until warm. Garnish with the parmesan. Serves 2 large or 4 small.

Variations and Options
Make this post-workout recipe a chicken recipe by substituting sautéed chicken breast for the ground beef. For a lower-carb anytime dish, reduce spaghetti squash from 4 cups to 3 cups. For a more gourmet approach, plate the warm squash first, top with the hot meat sauce and then garnish with the parmesan, adding some chopped basil on top.

Nutritional Information
(per serving)     large     small
Calories (k/cal)     709.1     354.6
Fat (g)     31.2     15.6
Saturated (g)     15.6     7.8
Monounsaturated (g)     10.3     5.2
Polyunsaturated (g)     2.8     1.4
omega-3 (g)     0.4     0.2
omega-6 (g)     2.2     1.1
Carbohydrates (g)     52.4     26.2
fiber (g)     9.7     4.8
sugars (g)     22.9     11.4
Protein (g)     54.7     27.3

Pesto Chicken Pizza (page 126)

Pesto Chicken Pizza

Ingredients
Boneless skinless Chicken breast (170 g) 6 oz
Salt ¼ tsp
Pepper 1⁄8 tsp
Olive oil cooking spray
Whole wheat tortilla
Pesto 3 tbsp
Broccoli florets (small) ¼ cup
Sundried tomato (thin sliced) ¼ cup
Asparagus (cut into ½ inch pieces) ½ cup
Aged white Cheddar ½ cup

Serving Size
Serves 1 large or 2 small.

Preparation Time
10 min. Preparation Time
10 min. Cooking Time

Introduction
Pizza seems to have an almost primal draw, with people in all cultures eating some form of the dish. Of course, regardless of its widespread appeal, pizza has never been known as a “healthy” offering, because of the fact that it’s typically high in processed carbs and saturated fats. With this dish, we’ve lightened it up by using our own homemade pesto, chicken, and a host of veggies – all on a whole wheat tortilla. If you like pizza, you’ll certainly come back for seconds of this thin-crusted alternative.

Instructions
Season chicken with salt and pepper and then follow the cooking instructions for Sautéed Chicken Breast (refer to instructions on page 112 or sautée using your own method). Set aside. Preheat oven at 400°F. Lightly coat a baking sheet with spray and place the tortilla shell on the tray. Spread the pesto base evenly around the shell leaving the outside inch free for the crust. Combine all the other ingredients except for the cheese in a mixing bowl and toss until mixed together. Spread evenly covering the pesto. Top with the cheese and bake until cheese is melted and shell is lightly toasted (about 10 minutes). Serves 1 large or 2 small.

Variations and Options
For a flavor variety, try using Yummy Hummus (pg.262), Sundried Tomato Tzatziki (pg.258) or Rosemary Eggplant (pg.250) as a substitute for the pesto. Use seasonal vegetables whenever possible as they not only taste better but have a healthier nutritional profile. For a cheesy variety, try using mozzarella, feta, havarti or swiss instead of cheddar.

Nutritional Information
(per serving)     large     small
Calories (k/cal)     658.4     329.2
Fat (g)     20.8     10.4
Saturated (g)     4.9     2.4
Monounsaturated (g)     11.1    5.5
Polyunsaturated (g)     1.2     0.6
omega-3 (g)     0.7     0.3
omega-6 (g)     1.1     0.6
Carbohydrates (g)     50.9     25.5
fiber (g)     15.9     8.0
sugars (g)     7.4     3.7
Protein (g)     67.0     33.5

My Favorite Anytime Recipes

Anytime meals are those meals that contain a low amount of carbohydrate (less than 25% of total calories).  I recommend eating these meals any other time outside of your post-workout period.

Peaches and Cream Omelet (page 52)

Peaches and Cream Omelet

Ingredients
Olive oil cooking spray
Egg whites (6 large) 1 cup
Whole omega-3 eggs 2
Cinnamon 1/8 tsp
Splenda® (1 package) ¼ tsp
Low-fat cottage cheese ½ cup
Small peaches (small diced) 2
Pecans (crushed) ¼ cup
Low-fat plain yogurt ½ cup

Serving Size
Serves 1 large or 2 small.

Preparation Time
3 min. Preparation Time
10 min. Cooking Time

Introduction
It’s no surprise that the heavenly taste of peaches and cream makes for a dessert classic. However, typical peaches and cream recipes are filled with sugar and fat. With this fresh take on peaches and cream, we’ve combined the goodness of peaches and cream with the protein power of a morning omelet. Not a combination most would think of – but this recipe is delicious in its unconventionality.

Instructions
Preheat a large non-stick frying pan on medium heat. Lightly coat with spray. Whisk egg whites, eggs, cinnamon and Splenda® together in a mixing bowl. Pour mixture into the pan. Cook for a couple of minutes until the top of the mixture begins to bubble. Cook for 1 minute until bottom is golden brown. Flip the omelet and cook until the other side is golden brown. Transfer omelet to a plate. Mix cottage cheese, peaches and pecans together and place half of the mixture onto one side of the omelet. Fold the omelet over to cover contents. Use remaining peach mixture as a fruit salad side, and garnish omelet with yogurt and serve. Serves 1 large or 2 small.

Variations and Options
Use fruit-flavored yogurt instead of plain yogurt as a higher-carb option. For fruit variety, substitute peaches with nectarines, apples, berries, banana or oranges. If you’d like to avoid Splenda®, you can replace with a small amount of stevia. If you like sweeter yogurt, add a small amount of Splenda® or stevia to the ½ cup low-fat plain yogurt before garnishing omelet.

Nutritional Information
(per serving)     large     small
Calories (k/cal)     651.8     325.9
Fat (g)     31.7     15.9
Saturated (g)     5.6     2.8
Monounsaturated (g)     14.6     7.3
Polyunsaturated (g)     8.1     4.0
omega-3 (g)     1.1     0.5
omega-6 (g)     7.2     3.6
Carbohydrates (g)     33.0     16.5
fiber (g)     5.2     2.6
sugars (g)     28.2     14.1
Protein (g)     58.6     29.3

Sirloin Burger with Coconut Cauliflower Mash (pages 90 and 196)

Sirloin Burger (fries are pictured but not included in recipe)

Cauliflower Mash

Ingredients (for Sirloin Burger)
Ground sirloin or extra lean ground beef (170 g) 6 oz
Salt 2 pinches
Pepper 1 pinch
Chili powder 1 pinch
Fresh garlic (minced) 1 tsp
Onion (finely chopped) 2 tbsp
Worcestershire sauce 1 tsp
Olive oil cooking spray

Serving Size
Serves 1 large or 2 small.

Preparation Time
3 min. Preparation Time
10 min. Cooking Time

Introduction
A great-tasting burger is hard to beat. This Sirloin Burger has an excellent texture and flavor and goes great with Coconut Cauliflower Mash or Miso Vegetable Brown Rice.

Instructions
Preheat a non-stick frying pan on medium heat. Combine all ingredients except cooking spray together in a mixing bowl and stir until completely combined. Form into a round shape about ¾ inch thick. Lightly coat pan with spray and place the sirloin burger into the pan. Cook the burger until lightly browned and then gently flip and brown the other side. Cook all the way through and serve. Serves 1 large or 2 small.

Variations and Options
To add flavor and texture, add finely chopped peppers, corn or herbs to the burger.

Nutritional Information
(per serving)     large     small
Calories (k/cal)     232.9     116.4
Fat (g)     8.4     4.2
Saturated (g)     3.8     1.9
Monounsaturated (g)     3.6     1.8
Polyunsaturated (g)     0.4     0.2
omega-3 (g)     0.1     0.0
omega-6 (g)     0.3     0.2
Carbohydrates (g)     3.1     1.6
fiber (g)     0.3     0.2
sugars (g)     1.4     0.7
Protein (g)     36.2     18.1

Ingredients (for Coconut Cauliflower Mash)
Cauliflower (rough chopped) 3 cups
Cashews (crushed) ¼ cup
Coconut milk ¼ cup
Salt 1 pinch
Pepper 1 pinch
Cinnamon 1 pinch

Serving Size
Serves 1 large or 2 small.

Preparation Time
2 min. Preparation Time
15 min.  Cooking Time

Introduction
If you like mashed potatoes but worry about the high-carb content, worry no longer. Mashed cauliflower tastes just like mashed potato but has far fewer calories and packs a bigger nutrient punch. In this recipe, we’ve included a crunchy twist to mashed potatoes by adding cashews.

Instructions
Add all the ingredients to a pot and bring to a boil over medium heat. Reduce heat to low and cover with a tight-fitting lid. Simmer for 15 minutes and then remove from heat. Purée in a blender or food processor until smooth. Add 1 tablespoon of water at a time if necessary to get the mixture moving. Serves 1 large or 2 small.

Variations and Options
For a great anytime meal, serve with homemade Sirloin Burgers (pg.90). For a great soup, add a cup of broth to this recipe when blending. Refer to page 266 for instructions on blending hot mixtures. For additional flavoring, try adding your favorite herbs to the mash. Paprika, safflower, or coriander are awesome spices to try in this recipe. If you don’t have a food processor, you can mash with a fork.

Nutritional Information
(per serving)     large     small
Calories (k/cal)     409.4     204.7
Fat (g)     27.3     13.6
Saturated (g)     13.3     6.7
Monounsaturated (g)     8.6     4.3
Polyunsaturated (g)     2.8     1.4
omega-3 (g)     0.0     0.0
omega-6 (g)     2.8     1.4
Carbohydrates (g)     27.8     13.9
fiber (g)     8.6     4.3
sugars (g)     9.2     4.6
Protein (g)     13.3     6.6

Fruity Chicken Skewers with Stuffed Zucchini (pages 116 and 186)

Fruity Chicken Skewers

Stuffed Zucchini

Ingredients (for Fruity Chicken Skewers)
Bamboo skewer sticks
Boneless skinless chicken breast (1-inch cubed, 170 g) 6 oz
Pineapple (1-inch cubed) 3 pieces
Apple (core removed, 1-inch cubed) 3 pieces
Red pepper (cut into large pieces) 3 pieces
Onion (cut into large pieces) 3 pieces
Butter (melted) 1 tbsp
Ginger ½ tsp
Salt ¼ tsp
Chili powder ¼ tsp

Serving Size
Serves 1 large or 2 small.

Preparation Time
10 min. Preparation Time
15 min. Cooking Time

Introduction
Fruits usually pair well with chicken and in this recipe we’ve given you a great way to sweeten up your chicken breasts. This combination of chicken, fruits and sweet veggies goes especially well with flavorful dishes like our Stuffed Zucchini (anytime) and our Fruity Cashew Quinoa (post-workout).

Instructions
Preheat oven to 350°F. Carefully slide ingredients onto the skewer using lots of chicken. (For example, chicken-pineapplechicken- apple-chicken-red pepper-chicken-onion-chicken). Continue making skewers until the chicken is used up. Combine melted butter, ginger, salt and chili powder in a small bowl. Place the skewers on a baking tray or in a casserole dish and then brush with the butter mixture on all sides. Place skewers in the oven and bake until chicken is cooked through (12-15 minutes). You can check the doneness of the chicken by tearing a piece in half. Serve and enjoy! Serves 1 large or 2 small.

Variations and Options
For a lower-calorie meal, substitute fruit with vegetables. Zucchini and garlic are great options. For a more tenderized and flavorful meat, marinate the skewers for a couple of hours (or over night) in a mixture of 2 tablespoons oil, 3 tablespoons acidic juice (lemon, lime or orange), ½ teaspoon ginger and salt and pepper to taste.

Nutritional Information
(per serving)     large     small
Calories (k/cal)     369.0     184.5
Fat (g)     14.0     7.0
Saturated (g)     7.9     4.0
Monounsaturated (g)     3.5     1.8
Polyunsaturated (g)     0.6     0.3
omega-3 (g)     0.4     0.2
omega-6 (g)     0.5     0.3
Carbohydrates (g)     20.1     10.1
fiber (g)     2.7     1.4
sugars (g)     12.9     6.5
Protein (g)     40.7     20.4

Ingredients (for Stuffed Zucchini)
Zucchini (medium, halved lenghwise) 2
Olive oil cooking spray
Onion (finely diced) ¼ cup
Fresh garlic (minced) 1 tsp
Shitake or portobello mushrooms (small diced) ¼ cup
Tomato (finely diced) ¼ cup
Low-fat feta cheese
(crumbled) ¼ cup
Pecans (crushed) ¼ cup
Tomato sauce ½ cup

Serving Size
Serves 1 large or 2 small.

Preparation Time
5 min. Preparation Time
10 min. Cooking Time

Introduction
This zucchini recipe blends together a number of potent flavors like feta cheese, shitake mushrooms, and pecans to create an awesome, nutrient-packed side dish that goes great with steamed fish. In addition to the taste and nutritional goodness, this recipe also looks really cool once plated. Enjoy.

Instructions
Preheat the oven at 375°F. Cut zucchini in half lengthwise. Using a spoon and knife (if needed) remove all the white flesh (do not discard the skin or flesh). If the green skin breaks don’t worry. Preheat a large non-stick frying pan on medium heat. Lightly coat with spray and add the white zucchini flesh, onion, garlic and mushrooms. Sauté until onions are lightly browned and liquids have evaporated. Then remove from heat. Add tomato, feta cheese and pecans to the pan. Stuff the zucchini peel with the heated mixture. Reform the peel around the stuffing. Add to a baking sheet and cook in the oven for 30 minutes. Remove from oven and serve with warm tomato sauce. Serves 1 large or 2 small.

Variations and Options
For an anytime meal option, serve with Steamed Halibut (pg.156).

Nutritional Information
(per serving)     large     small
Calories (k/cal)     469.2     234.6
Fat (g)     27.1     13.5
Saturated (g)     6.2     3.1
Monounsaturated (g)     12.7     6.4
Polyunsaturated (g)     6.5     3.3
omega-3 (g)     0.4     0.2
omega-6 (g)     5.7     2.9
Carbohydrates (g)     37.5     18.7
fiber (g)     10.6     5.3
sugars (g)     17.9     9.0
Protein (g)     19.0     9.5

So, there you have it.  My 6 favorite recipes from Gourmet Nutrition V2.  Gourmet Nutrition is the cookbook that’s as friendly to your body as it is to your taste buds, and it’s equally at home on your kitchen counter and your coffee table.  Pick it up, read it through, and try it out – we know you’ll love it!

To learn more about Gourmet Nutrition V2, click here.

Click here to join the waiting list.

Evolution…Precision Nutrition Style

5 million years ago: Prehumans evolve opposable thumbs.

2.6 million years ago: Humans figure out that pointy rocks are good for smashing things.

~400,000 years ago: Humans start using fire.

40,000-20,000 years ago: Humans make stoves out of clay.

1994: George Foreman grill invented.

Thumbs, knife, fire, lean mean grilling machine: Now, the world has everything it needs for healthy eating.  Oh, except one more: Coach Jay Bonn.

Special Agent Jay Bonn

Cue the sound of helicopter blades. Whup whup whup.

Coach Jay is air-dropped by the PN secret ops into a New York City apartment.

The mission: Save a Precision Nutrition client from his own cupboards.

“I was walking into a complete foreign situation. I had no idea what this guy had, what his kitchen setup was like, what food he liked, how he liked it cooked. Nuthin’.”

Turns out Mr. Client had “every damn appliance known to man”, but never used anything. Like many people, Mr. Client’s kitchen was a cluttered mess.

Yet within milliseconds of surveying the culinary landscape, Coach Jay’s eagle eye spotted an important clue. Mr. Client’s computer area was neat and organized.

“This is symbolic of where he’s at in his life: His work is rocking. His nutrition at the time… not so much.”

Mr. Client didn’t need another diet, another gizmo, or any more novelty. He needed a clear, basic, efficient system. And an eating space as orderly as his working space.

Luckily, our man in NYC is a trained professional. “I really just improvised the whole thing,” explains Coach Jay, modestly.

“All I used was a knife, cutting board, his stove, and an indoor grill. I didn’t even want to use that last gadget, except it was the one thing he actually used, so I showed him how to get that working for him also.”

“Give me a knife, and fire, and I’m good.”

Kitchen 911: Food Prep

In today’s episode of Kitchen 911, Coach Jay takes you through the food prep process.  From kitchen cleanout to final product, you’ll be amazed at how easily and efficiently a disaster kitchen can be recovered.

Three Quick Tips From Coach Jay

Clear the path for yourself.
Make the decision beforehand to get rid of things you don’t want to eat.  This decision should be made before you’re craving them.  And, obviously, before you eat them.  Whether that’s junk food or chicken skin, set yourself up for success.

Shop and cook in bulk.
It takes just as long to roast two chickens as it does to roast one. It takes just as long to buy five bags of spinach as it does to buy one. Fill your grill or oven, then pack everything into containers to freeze or refrigerate.

Use a weekly shopping and cooking “ritual“.
If you’re time-crunched, set aside a few hours on the weekend (or whenever it’s quieter for you) to prep food in advance for the week. An hour spent during your “ritual” is worth several hours during the week.

If you’re in the Indianapolis area and would like Coach Jay to take on Mission: Your Kitchen, just drop us a line and we’ll put you in touch.

Click here to join the waiting list.

Over the last few months, I’ve been on a quest to master the art and science of cooking steak.

Strike that. I’ve been on a quest to cook the perfect steak.

In the process, I’ve culled together pages and pages of notes — from websites, cookbooks, interviews with chefs and my own personal experiences — to put together this, a collection of easy tips that will help you cook the perfect steak.

So let’s get started. Because there’s a-grillin’ to do.

1. Buy from a butcher instead of a grocery store.

My local butcher here in Toronto.

The key to any good meal is to use the best ingredients available. When it comes to meat, that means skipping the supermarket and going to a butcher shop instead. There you’ll typically find the highest quality meat available in your area, including grass-fed, hormone-free and ethically-raised options.

2. Try the ribeye steak.

Ribeye: the perfect cut for the perfect steak.

Most people tend to choose very lean cuts of beef for steak. But leaner cuts generally yield drier, blander steaks. A cut with a little extra fat and marbling, on the other hand, will simply taste better, and often with very little preparation.

Nutritionally, a little saturated fat, like that found in beef, is fine. (Beef contains over 40% monounsaturated fat anyway).  You just don’t want too much of it, so trim the extra fat after cooking if you’re trying to cut back.  Also, instead of going for a leaner cut, you can always just eat a smaller portion of a better tasting one.

So don’t be afraid of the fat; in fact, for a perfect steak with very little marinating, you need a cut with a little fat. Personally, I’ve found the ribeye to be the perfect cut for a great, easy-to-prepare steak.

3. Rub with a clove of fresh garlic.

Cut a clove of garlic in half and rub the entire steak with the cut side.

Fresh garlic makes for a quick and delicious steak rub. Slice a clove of garlic in half, and with the cut side, rub the entire steak, sides and edges.

(Bonus tip: to remove the garlic smell from your hands, wash them and rub them against the sides of your stainless steel kitchen sink.)

Don’t stop there, though. There’s more seasoning to be done.

4. Season with plenty of sea salt.

Whole peppercorns and sea salt -- and mills to grind them -- make for the best seasoning.

If you don’t have one already, get yourself a salt mill and a pepper mill, and fill them with sea salt crystals and whole peppercorns.

Grind out a generous amount of sea salt and fresh pepper onto both sides of the steak, enough to form a sort of light crust. Use just a little more than you think is necessary.

5. Right before cooking, freeze the steak for 45 minutes.

Salt the steak and freeze it briefly (45 minutes) to help get that perfectly browned crust.

A great steak has a beautiful brown crust, usually achieved in steakhouses with commercial grills and broilers that get much hotter than anything you have at home. A quick hit on that kind of equipment rapidly evaporates surface moisture on the steak and forms the perfectly charred crust.

But with a little trick from Cook’s Illustrated magazine, you can get close. Put your freshly salted steak in the freezer unwrapped on a rack over a paper-towel lined baking sheet for 45 minutes, right before you intend to cook. Freezers are incredibly dry environments (because the moisture in them, well, freezes) and so food placed in a freezer unwrapped dries very quickly. 45 minutes is just enough to dry out the surface without freezing the steak. Any longer than an hour and the steak may start to freeze.

After 45 minutes, take it out and start to grill or pan-sear right away.

(Most chefs recommend letting the steak come to room temperature before grilling or pan frying. The thinking is that if you start with cold meat, the tendency is to burn the outside before cooking the inside to desired doneness. I’ve never found that to be a problem with the “Restaurant Method” I describe below, and in this case, it would ruin the quick-freeze effect.)

6. Use the right cooking fat.

Forget extra virgin olive oil for cooking; instead, try organic butter.

Extra virgin olive oil, while delicious, should not be used to sear steaks, because it’s too delicate and the smoke point is too low. Unless you’re trying to fumigate your kitchen or send smoke signals to distant relatives, use something more stable.

Instead, try cooking with organic butter — higher smoke point, and it’s just as tasty.

7. Use an digital meat thermometer to cook the steak perfectly.

A digital meat thermometer with a wired probe helps you nail the cooking time.

Steakhouses go to extraordinary lengths to cook steaks exactly to their customers’ desired doneness (medium rare, well done, etc.), because overdone and underdone steaks are the #1 complaint they receive. Cook the steak to the right doneness and you’re 90% of the way toward a perfect steak.

A digital meat thermometer (like this one from Amazon) is an easy way to do it precisely. (And, well, we at PN like precision.) Insert it through the edge of the steak, into the center, and make sure it doesn’t touch the fat or the pan itself.

Each level of “doneness” corresponds to an approximate internal temperature of the cooked steak. For example, a medium-rare steak should have an internal temperature of about 130 °F.

Because the interior temperature of the steak will rise even after removed from the pan or grill (see “Let the steak rest” below), remove the steak when it reaches a temperature 5 °F lower than desired doneness. For example, for medium rare, stop cooking at 125 °F. While it’s resting on a plate for 5 minutes afterward, the internal temperature will rise to 130 °F — perfect for medium rare.

Here’s a quick temperature chart for steak:

My preference is to buy a great cut of meat, and cook it to medium rare with a nicely browned crust. But to each their own.

8. Try cooking your steaks using The Restaurant Method.

The Restaurant Method: sear in a pan, finish (if necessary) in the oven.

Everyone loves grilling, and of course you can get a great steak that way. But there’s another way — The Restaurant Method — and it’s a dead-simple way to get a perfectly cooked steak, indoors, year round. And that’s something that any steak lover who lives in a true four-season climate can appreciate.

The Restaurant Method is easy:

1. Sear the outside of the steak in a pan.
2. Roast the inside of the steak in the oven.

Here’s how to do it:

1. Preheat the oven to 350 °F.
2. Preheat a big pan on medium-high heat. Use a grill pan if you want char lines; otherwise any large pan will do.
3. Add a tablespoon of organic butter to the pan; let it melt and swirl it around to coat the pan.
4. Sear each side of the steak in the pan for 2 – 5 minutes; peek underneath to know when to flip. You want it brown but not black (i.e., burnt).
5. If you like your steak rare to medium rare, you can often stop here. Just check the internal temperature of the steak with your meat thermometer (see above).
6. If you like your steak medium to well done, put it in the oven on a small rack over a baking sheet lined with tinfoil to roast for another 5-15 minutes. (Again, with the meat thermometer, you’ll know exactly when to take it out.)

9. Baste with a sprig of rosemary.

Use a sprig of fresh rosemary to baste the steak.

This is a little trick Jamie Oliver teaches, and yet another reason to try cooking your steaks on a pan. With a sprig of fresh rosemary, gather up the juices in the pan. Then, pat the steak all over with the sprig, essentially basting the steak. It’s an incredibly easy way to add flavor.

10. Sear the edges too.

Simple, but not too many people do it. Once both sides of the steak have been seared, use a long pair of tongs to hold the steak and sear the edges too.

11. Serve on a warmed plate.

Put your oven-safe plates in the oven for a minute before putting the steaks on them.

This is one of the easiest things you can do to make any hot meal taste better.

Know how the waiter at your favorite restaurant always gives you that warning, “Careful, this plate is hot”?

That’s because for warm dishes, restaurants often warm the plates too. They understand that serving food at the right temperature is one of the most important factors in your enjoyment of a meal. Put hot food on a room-temperature plate and the plate itself will cool off the food and ruin the effort you put into cooking it just right.

Easy solution? Put your plates in the oven for a few minutes. If you use The Restaurant Method (above) then your oven is already at 350 °F. Just pop your plates in for a minute right at the end.

But:

• Don’t use anything too delicate to withstand the heat, like fine china or (obviously) plastic.
• Don’t leave the plates in for more than a minute, because they’ll be scorching hot.
• Remove them with an oven mitt.
• Remember to warn your guests that the plate is hot — and heed that warning yourself!

(Note: if your dishes are microwave-safe, microwaving them on high for a minute works too.)

12. Let the steaks “rest” for 5 minutes before serving.

5 minutes on a warmed plate, covered in tin foil, and the steaks are ready to go.

Put the steaks on the warmed plates, cover them with tin foil and let them sit — or “rest,” in chef-speak — for 5 minutes before serving. Why?

1. To let the steak come up to the desired temperature. The exterior of the steak is hotter than the interior at this point. So the outside of the steak will continue to “cook” the inside of the steak for a few minutes, even after you’ve removed the steaks from the pan or grill. That’s where you get the extra 5 °F of internal temperature from.

2. To let the juices redistribute throughout the steak. Under cooking heat, the juices in the steak are driven away from the heat (the exterior of the steak) toward the middle of the steak. By letting it rest, the juices will redistribute move evenly, back toward the edges, instead of pooling in the center. That way, the juices will still be in the meat when you take a bite, instead of leaking out onto the plate as soon as you cut into it.

13. Finish with a little extra virgin olive oil and fresh basil.

Fresh basil and good extra virgin olive oil are the perfect finishing touch.

Another Jamie Oliver trick. Pour a little extra virgin olive oil over a wood cutting board. Place a few leaves of fresh basil over the oil and chop them. Then use the back of a fork to grind the basil into the oil.

Then, take your rested steak and lay it on the basil oil. Flip it so both sides of the steak get hit.

Optional: Cut the steak into strips and serve over a bed of organic mixed greens, tossed in a simple lemon vinaigrette for the perfect Anytime (AT) meal.

Slice and plate over a nice bed of organic mixed greens for the perfect Anytime meal.

14. Practice.

“Remember that cooking is not an exact science; the results depend on the temperature of ingredients, the cooking equipment you use, and even the climate where you live. The more you practice, the more familiar you will become with how food reacts under certain conditions.”

— Chuck Williams, of Williams-Sonoma fame.

The only way to make a perfect meal is to practice making it again and again. Use the same cut of beef from the same butcher, the same cooking equipment, and keep trying. As long as you’re paying attention, the more you do it, the better the result will be.

Want more cooking help? Try Gourmet Nutrition: The Cookbook for the Fit Food Lover.

If you want to eat well while getting in the best shape of your life, check out our cookbook, Gourmet Nutrition. It’s the only cookbook designed specifically for the fit food lover, with over 120 Precision Nutrition approved recipes, each with detailed instructions and a full-color photo.

In fact, on page 88, you’ll find the recipe for The Perfect Steak. And there’s plenty more where that came from. For more info, and to order a copy, go to www.gourmetnutrition.com

Click here to join the waiting list.

But most commercial chocolate is loaded with junk — trans fats, fillers, emulsifiers, and sugar. These things far outweigh any health benefits (and they don’t help us stay lean, either).

What to do? Why, make your own chocolate, of course!

In Spezzatino Vol 11: Chocolate, PN member Kaisa Jaakkola takes us step-by-step through the process of making our own “custom blend” of chocolate that not only tastes better than a waxy Easter bunny, it’s better for us too.

To see a full PDF of the article with photos, click here or the image below.

Spezzatino Volume 11, Chocolate

To see what else is in Spezzatino, check out our blog!

Make Your Own (Healthy) Chocolate

by Kaisa Jaakkola

My first clear memories of chocolate go back to when I was about five years old.

It was a little secret between me and my dad – mom probably didn’t know about it. When dad took me to daycare, he’d give me a little mint chocolate bar. The sweet taste, the amazing feeling of chocolate melting on my tongue… ahh… Who could resist that?

To me chocolate has been comfort, security and love since then: when times got tough as a teenager, when I broke up with my first love, in times of happiness and in times of sorrow. There’s such a scale of emotions that are attached to chocolate that you could say I’m a “chocoholic”.

After diving into the world of healthy nutrition some years ago, and commencing a career as a fitness and nutrition coach, my affair with chocolate came to an end. I learned that chocolate contained unhealthy white sugar and bad fats. It was addictive. And, I thought, it certainly wouldn’t help me stay lean. Overall, chocolate just seemed just bad for me.

Oh my beloved chocolate  I was miserable for some time. I grieved for the loss. What would I do without it?  It appeared as though my lifelong affair with chocolate had come to an end.

Dark chocolate: A superfood

Then, through my training as a nutrition coach, I learned that dark, organic chocolate has a high nutritional value. I hadn’t liked dark chocolate before, but now, I think it tastes great. One piece of it with a good cup of tea or coffee is heaven to me now.

I have also learned that raw chocolate, or actually cacao (which chocolate is made of) is known as a “superfood”. Superfoods contain relatively vast amounts of minerals, vitamins and antioxidants – many more than “normal” foods. Cacao has the highest concentration of antioxidants than any other food in the world. It’s a complete protein, meaning it has a full complement of amino acids, and is very high in iron, magnesium, phosphorus, potassium, zinc, copper, and manganese.

Raw cacao is also a mood enhancer. It increases serotonin and affects other neurotransmitters which make us feel happy. It also enhances the blood flow in the brain and enhances brain function, which can help in situations where a person may be cognitively impaired, like fatigue or sleep deprivation. So popping a couple of cacao nuts when feeling tired can be a much better choice than drinking a pot of coffee to keep the eyes open.

Food that brings us bliss, keeps us alert, and nourishes us?  What could be better?

It was time to renew my love of chocolate, and deepen our relationship. I felt creative and excited. I was going to challenge myself to make chocolate.

It’s easy!

As it turns out, chocolate making is very quick and easy. Anyone can do it. Kids absolutely love making their own chocolate (as do grownups). I know. I have tried. I highly recommend you try it too – having a group chocolate party is so much fun!

Here are the ingredients you need on hand to make your own raw chocolate.

Make sure you use the best available quality of raw cacao and other ingredients. Many cheap varieties don’t have the same properties as the best cacao in the world (a variety known as Criollo). You can find this cacao and all the other ingredients you need from Sunfood.com.

Enjoy in moderation (1/2 – 1 oz per serving) with good friends or family. This superfood combination shouldn’t be measured in calories, which tell nothing about the properties of this food. Its nutrient density can’t be put into such numbers as protein, carbs and fats.

What you’ll need

• 1/2 cup (125 mL) cocoa butter, grated
• 1/2 cup (125 mL) virgin coconut oil
• 1/2 cup (125 mL) (raw) organic cocoa powder
• 2 tbs (30 mL) lucuma powder (it’ll make the chocolate creamy, like milk chocolate, and add sweetness)
• 1/4 (60 mL) – 1/2 cup (125 mL)  agave nectar for sweetening or liquid stevia to taste (organic honey or raw cane sugar is okay too if you’re not afraid of calories and carbs; or you don’t have to use any sweetener at all)

What you’ll do

Grate 1/2 cup of the cocoa butter. It will melt easier when it’s grated. Measure also 1/2 cup of coconut oil.

Place cocoa butter and coconut oil in a small, heat-safe cup or bowl. Then place the cup or bowl in a shallow pan containing a small amount of nearly boiling water. Stir the oil and butter occasionally until it’s smooth.

Measure 1/2 cup cocoa powder.  If you’d like to add any other dry ingredients, measure them out now and stir them together with the cocoa powder.  I often use 1/4 cup lucuma powder, some goji berries and 1 tbsp maca.

Pour the dry ingredients into the bowl with melted coconut oil and cacao butter. Stir continuously until smooth.

If you want to sweeten your chocolate, pour 4-6 tbsp agave nectar into the mix and stir. Lately I’ve used stevia liquid to sweeten my chocolate. My favourite is Vanilla Stevia by NuNaturals (you can get it from iHerb.com).

Make chocolate making fun! Go ahead and check if the chocolate is sweet enough. Who wouldn’t like to lick the spoon! I often add stevia, taste, add some more, taste again… you get the point.

You can also add the rest of the additions at this point – like goji berries, chili, nuts and so on. Use your imagination and make the best chocolate in the world!

Pour the melted chocolate on a pan or plate coated with aluminium foil. You can also use an ice cube tray. Kids love chocolate that’s made into funny forms (with an ice cube tray) like bunnies and such. You can also throw some of the additions on top of the chocolate to make it look nice.

Place the chocolate for 30 minutes in the freezer or 60 minutes in the refrigerator until set. Enjoy!

Spezzatino is a food magazine that supports the Healthy Food Bank foundation, an organization dedicated to helping food banks buy healthy food. Your subscription helps support health and fight hunger.

Click here to join the waiting list.

My good friends know that I’ve spent years on a very specific nutrition quest.  The quest for the perfect protein shake.

Now, to those of you who don’t drink protein shakes, that probably seems pretty strange.  And that’s OK, I totally understand.  There’s probably a bunch of stuff you do that I’d consider strange.

However, I’ve been working out and using protein supplements for the last 20 years of my life.  During these 20 years, I’ve probably averaged 1 protein shake a day.  (Heck, that might even be a conservative estimate).

So, at minimum, according to my rudimentary math, I’ve consumed over 7,300 protein shakes in my life.  Is it any surprise I’ve made it my mission to find the perfect, tastiest shake?

My Secret Weapon

During this quest of mine, I’ve destroyed many a blender.   Indeed, because I like my shakes thick (often so thick I can eat them with a spoon), I’ve blown through, on average, one blender a year.

In fact, I even have a small blender graveyard where I’ve retired some of my favorites.  Just in case I’m feeling sentimental and want to pull one out for old time’s sake.

My Magic Bullet Graveyard

Now, for the last 2 years, my blender of choice has been the Magic Bullet.  It’s got several advantages: inexpensive, small, portable, and very easy to clean.  It’s pretty powerful too.

However, on the disadvantage side, I’ve had to replace my Bullet every 6 months or so.  It just wears out too quickly.  In addition, it doesn’t let me make large shakes, for when I’m wanting to pack in the calories, or for when I want to share with friends.

That’s why I recently decided to invest in a new device: the highly acclaimed Vita-Mix.

My New Vita-Mix

Now, I use the word “invest” instead of “buy” because, when you pick up a Vita-Mix, you have to look at it as an investment in your future of blending and food processing.  Mostly because the thing costs a whopping $400 – $600 (depending on the model you choose).  And that’s around 10x the price of a Magic Bullet.

However, there are a good reasons for the big price tag.  For starters, the Vita-Mix is the most powerful blender around.

Ever seen those “Will It Blend” videos where, using a BlendTec blender, they decimate things like an NFL regulation football, an IPad, a hand gun, and, one of my favorites, a dozen glow sticks?

Well, the Vita-Mix is as powerful as the BlendTec (although I think they’d both be a great choice) and is typically rated higher in terms of the non-decimation variables such as ease of use, quietness, and lifespan.

Which brings up my second reason for choosing the Vita-Mix, the warranty.  With the Vita-Mix I got a pretty comprehensive lifetime warranty.  So I feel pretty good knowing that I won’t have to replace this blender every 6 months.

After all, buying a $50 blender every 6 months means I’ll spend $1000 on new blenders over the course of the next 10 years.  Why not just spend about $500 bucks now and get a superior blender that’ll last?

The Perfect Shake = Precision Nutrition Ice Cream

Ok, so I bought an expensive, powerful blender that should last me a long, long time.  That’s nice and everything.  But how does it perform?

Well, I have to admit, it’s opened up a whole new world of possibilities for my protein shakes!

In fact, using the Vita-Mix, my quest for the perfect protein shake has ended.  And it’s ended with something we call PN Ice Cream.

Call me crazy, but PN Ice Cream tastes like a legitimate DQ Blizzard.  At just a fraction of the sugar, saturated fat, and calories.  In fact, I’m so pumped about my new creations, I’d like to share a few of them with you today.

PN Peanut Butter Chocolate Ice Cream (AT)

This first recipe, our Peanut Butter Chocolate Ice Cream, is considered an AT (or any-time) snack, for those of you who are using the nutrient timing rules in Gourmet Nutrition.  To make this delicious snack, you’ll want to lay out the following:

• Your Vita-Mix with 4 Cups of Ice
• Muscle Milk – Peanut Butter Chocolate Flavor – 2 scoops
• Natural Peanut Butter – Chunky – 2 tablespoons
• Cacao Nibs – Organic – 1 tablespoon
• Unsweetened Almond Milk – Chocolate – 1 cup

Peanut Butter Chocolate Ice Cream Ingredients

Next, you’ll add all your ingredients together, placing the Vita-Mix tamper through the hole in the cover.

Locked and Loaded

Next, you’ll turn your Vita-Mix on low and slowly ramp the speed up from 1 – 10.  Once you get to 10, you’ll flip the switch to high and begin “tamping” your mixture.  Now, I’ll warn you, the blender will be working hard; and so will you.  But keep tamping for about 30 seconds while all the ingredients are pulverized and mixed.

After 30 seconds, shut your blender off (blending for longer may start melting your ice cream).  Then, remove your tamper.  Remove the lid.  And with a ice cream scooper or tablespoon, serve.

Makes 2 servings of PN Ice Cream

This recipe makes 2 servings, 302 kcal each.

PN Vanilla Blueberry Ice Cream (PW)

This second recipe, our Vanilla Blueberry Ice Cream, is considered a PW (or post-workout) snack, for those of you who are using the nutrient timing rules in Gourmet Nutrition.  To make this delicious snack, you’ll want to lay out the following:

• Your Vita-Mix
• Muscle Milk – Vanilla – 2 scoops
• Frozen Blueberries – 4 cups
• Unsweetened Almond Milk – Vanilla – 1 cup

Next, just like above, you’ll add all your ingredients together, placing the Vita-Mix tamper through the hole in the cover.

After that, you’ll turn your Vita-Mix on low and slowly ramp the speed up from 1 – 10.  Once you get to 10, you’ll flip the switch to high and begin “tamping” your mixture.  Keep tamping for about 30 seconds while all the ingredients are pulverized and mixed.

Remove your tamper.  Remove the lid.  With a ice cream scooper or tablespoon, serve.  Makes 2 servings, 330 kcal each.

Nutrition Facts

So, earlier I compared my PN Ice Cream to a DQ Blizzard.  And, based on the texture, taste, and consistency, I think it’s a pretty fair comparison.  However, how do the calories stack up?  Well, let’s look at a comparison for an equivalent serving size:

DQ Blizzard (Peanut Butter Cup)

• 1350 kcal
• 52 g fat (28g saturated)
• 204 g carbohydrate (1g fiber, 150g sugar)
• 24 g protein

PN Peanut Butter Chocolate Ice Cream (AT)

• 604 kcal
• 37 g fat (11g saturated)
• 28 g carbohydrate (10g fiber, 6g sugar)
• 37 g protein

PN Vanilla Blueberry Ice Cream (PW)

• 660 kcal
• 16 g fat (6 g saturated)
• 96 g carbohydrate (33g fiber, 48g sugar)
• 37 g protein

As you can see, the PN ice cream mixes are 1/2 the calories of a DQ Blizzard and contain less saturated fat, fewer carbohydrates, more fiber, less sugar, and more protein.  Plus, there’s no dairy.  In addition, if you follow the recommended serving size (which is 2 servings per ice cream recipe above), you’d be getting 1/4 the calories of a large DQ Blizzard.

In the end, hopefully you can now see why I’m so excited about my Vita-Mix “investment” and my PN Ice Cream creations.  They’re delicious.  They’re nutritious.  And they won’t give you the diabetes.

So give ‘em a try.  And if you’d like to contribute a few recipes of your own, feel free to post them here.

Click here to join the waiting list.

Over the next few months we’ll be bringing you dozens of new high-quality nutrition videos. Every single one supports the important ideas presented in the Precision Nutrition System.

So, make sure you’ve got your copy of PN. And then be prepared for a host of “a-ha” moments as we roll out successive episodes of Eat and Run.

Also, keep one thing in mind. The tips you’ll learn in the Eat and Run program aren’t exclusive to an endurance-oriented audience. Indeed, good nutrition is univerally important whether your primary activity is lifting weights or whether it’s lifting your bike pedals.

For now, check out episode 15:  Boost Your Daily Diet with Super Shakes

For more information about Super Shakes

• Check out our Precision Nutrition System

Click here to join the waiting list.

Back in 2008, in conjunction with the release of Gourmet Nutrition V2 – The Cookbook For The Fit Food Lover, we ran an article called “When Gourmet Meets Nutrition.”

In it, I discussed the fact that sometimes, “health food” is just plain awful.  And how I often feel sorry for those poor folks who keep eating miserable tasting food, thinking it’ll help them lose weight or accomplish some other health or physique-type goal.

Then, I went on to share the principles of what I call “gourmet nutrition.”  In essence, a “gourmet nutrition” meal must conform to the following:

• it must taste great
• it must contain lean, complete protein
• it must be low in sugar and processed carbohydrates
• it must prioritize healthy fats over bad fats
• it must control calorie intake and density
• it must include, fresh, natural, additive free ingredients
• it must offer carbs only if you “deserve” them
• it must distinguish between “post-workout” and “anytime”

Well, it’s been 2 years since that article ran.  And, just the other day, I realized that it’s high time I shared a few more examples of “gourmet nutrition” in action.  So, without further ado, check out these 5 awesome recipes, straight outta the pages of the Gourmet Nutrition V2 cookbook.

Almond Olive Tapenade

Almond Olive Tapenade

Servings: 8 large or 16 small

Prep time: 5-8 minutes

Prelude: Olives really polarize the dinner table.  Some folks absolutely love them while others can’t stand the taste.  If you’re an olive lover, you mouth is probably watering already thinking about this tapenade.  And if you’re a health lover, you’ll likely be pleased with the healthy fat content of the olive.  Either way, this awesome dish can be served as a side dish, dip, salad dressing, or sauce.  It adds an amazing flavor burst to any meal.

Ingredients:

½ cup kalamata olives (pitted, whole or sliced)

2 tablespoons almonds (crushed)

2 tablespoons shallots (peeled and rough chopped)

1 clove fresh garlic (peeled)

1 teaspoon capers

1 teaspoon Dijon

1 tablespoon fresh parsley (rough chopped)

pinch of pepper

2 tablespoons olive oil

Instructions: Combine all the ingredients in a blender or mini food processor and puree until combined.  Mixture should still have a course texture.

Beef and Veggie Fettucini

Beef and Veggie Fettucini

Servings: 1 large or 2 small

Prep time: 10 minutes

Cooking time:10 minutes

Prelude: Once again, if you love pasta but don’t eat it often due to its high carb content, you can simulate your favorite fettuccini dishwith vegetable fettuccini.  In this recipe, we use veggies to do so and cover it with a delicious meat sauce.

Ingredients:

“Fettuccini”

½ cup carrot

¾ cup zucchini

¾ cup broccoli stalk (imperfections trimmed)

Meat

Olive oil cooking spray

6 oz (170g) sliced sirloin or stirfry beef

Sauce

Olive oil cooking spray

¼ cup onion (finely diced)

¼ cup coconut milk

¼ cup yogurt

1 tablespoon miso paste

1 pinch of nutmeg

1 pinch of pepper

2 tbsp water or vegetable stock

Instructions: Peel the outside layer of the carrots and discard.  Now use the peeler and peel the carrots, zucchini and broccoli into strips and then set aside.  This is the “fettuccini.”  With the zucchini peel down until you reach the seeded soft center and then either mash up and add to the sauce or discard.

Sauté beef until brown. Remove from pan and set aside.

Preheat a small pot on medium heat and lightly coat with spray. Add the onion and sauté. Mix in coconut milk, yogurt, miso, nutmeg and pepper, bring to a simmer and stir until miso is completely dissolved. Remove from heat..

Clean pan if necessary, pre-heat and re-spray.  Add the carrot and broccoli “fettuccini” to the pan and sauté for 3 minutes.  Add 2 tablespoons of stock or water and then add the zucchini and sauté for 2 minutes more.

Add the sauce and toss until warm.

Transfer to the fettuccini to the centre of a plate, top with the sautéed beef.

Texas Thin Crust Pizza

Texas Thin Crust Pizza

Servings: 1 large or 2 small

Prep time: 10 minutes

Cooking time: 10 minutes

Prelude: Many folks have an almost instinctive love of pizza.  However, on a rational level, they know it’s loaded with processed carbs and saturated fats.  So, when you’d rather go with your head, choose this healthy thin crust pizza.

Ingredients:

Olive oil cooking spray

6 oz (170g) ground sirloin or extra lean ground beef

¼ teaspoon salt

1/8 teaspoon pepper

¼ cup yellow onions (small diced)

¼ cup red pepper (small diced)

2 teaspoons garlic (minced)

¼ cup tomato (small diced)

2 tablespoons BBQ sauce

1 whole-wheat tortilla

¼ cup pineapple (tidbits, or chopped)

½ cup aged white cheddar (grated)

Instructions:

Preheat the oven to 400 degrees F with.

Preheat a non-stick frying pan on medium heat. Lightly coat with spray and add the ground meat and season with salt and pepper.  Sauté the beef until lightly browned and cooked all the way through.  Add the onions, peppers and garlic and sauté for 1 minute more.

Add the tomato and BBQ sauce, stir until combined and remove from heat.

Lightly coat a baking sheet with spray and place the tortilla shell on the tray.  Spread the beef and vegetable mixture evenly on the shell leaving the outside ½ inch for the crust.

Top with the pineapple and cheese and then place in the oven.  Bake until cheese is melted and shell is nicely toasted (about 10 minutes).

Tropical Smoothie

Tropical Smoothie

Servings: 1 large or 2 small

Prelude: Enjoy the tastes of the tropics with a thick, rich and healthy smoothie.  It’s packed with fruits so make sure to pick seasonal varieties – they’re higher in vital nutrients and they taste so much better.   However, if it’s the dead of winter, frozen fruits will get the job done too.

Ingredients:

½ cup pineapple (chilled or frozen)

½ cup mango (chilled or frozen)

½ cup peaches (chilled or frozen)

1 cup low-fat cottage cheese

1 cup low-fat milk

1 teaspoon vanilla or orange flavored fish oil

Instructions: Combine all ingredients in a countertop blender.  Blend on high until mixture is a smooth consistency.

Roasted Squash and Turkey Soup

Roasted Squash and Turkey Soup

Servings: 4 large or 8 small

Prep time: 10 minutes

Cooking time:40 minutes

Prelude: Squash has recently become known as one of the healthiest veggies and its benefits include high fiber and a good profile of antioxidants.  In this soup we pair the butternut variety with a host of spices and turkey to create an awesome flavor blend that you’re sure to enjoy.

Ingredients:

Soup Base

1 tablespoon coconut oil or butter

5 cups butternut squash (peeled and rough chopped)

1 cup onion (rough chopped)

1 tablespoon ginger root (grated or chopped)

1 tablespoon fresh garlic (minced)

1 teaspoon ground cinnamon

1 teaspoon cumin

½ teaspoon nutmeg

5 cups vegetable stock

1 cup water

Soup Garnish

1 lb 10 oz (740 g) ground turkey

2 teaspoons salt

½ teaspoon pepper

Olive oil cooking spray

¼ cup cilantro (chopped)

Instructions:

Soup Base

Preheat a large pot on medium-high heat.  Add 1 tablespoon of oil and then the squash and sauté until lightly browned.

Add onion, ginger, garlic, cinnamon, cumin, nutmeg and 2 tablespoons of stock, and sauté for 2 minutes more, stirring constantly.

Add the remaining vegetable stock and water to the pot and bring to a boil.  Cover, reduce the heat and simmer until squash is soft (approximately 30 minutes). **Tip: You can prep the garnish while the base is cooking.

Let mixture cool for a few minutes. Puree with a blender or food processor until smooth and then pour back into the pot.  Remove from heat.

Soup Garnish

Season the turkey with salt and pepper.

Preheat a large nonstick frying pan on medium heat.  Lightly coat with spray and sauté turkey until lightly browned and completely cooked. Remove from the pan and set aside.  ** Tip: Sauté in smaller batches and re-spray the pan if needed.

Add the cooked turkey and chopped cilantro to the soup base. Reheat and serve immediately or portion the soup into storage containers. **Tip: To maintain the tenderness of the meat avoid bringing the soup to a boil after the meat has been added.

Is GN V2 Any Good?

Gourmet Nutrition V2 - The Cookbook For The Fit Food Lover

Interestingly, the motivation for this article came from a conversation I had with Amanda and Lindsay – our awesome customer experience agents.

Basically, as I walked into their offices the other day, the girls we’re discussing an email they got from a PN customer.  In essence, the customer asked if GN V2 was “any good.”

And, at that moment, it occurred to me that many of you might be wondering the same thing.

Now, although I could try to convince you that Gourmet Nutrition V2 is probably the best cookbook on the planet for the fitness-minded person – and I’d likely do a pretty good job of it – today, I’d rather let our Gourmet Nutrition V2 customers do the talking.

To begin with, check out this surprising statistic – one Amanda and Lindsay just shared with me today.

To date, over 10,000 customers have purchased Gourmet Nutrition V2 through our web site.  And, in this time, we’ve had LESS THAN 10 copies returned!

This means that the book has a 99.9% rate of customer satisfaction.  This is unheard of in the book publishing world, especially in the fitness publishing niche.

Couple that with the rave reviews of the book, including those below, and I guess the answer would be: yea, the Gourmet Nutrition V2 book is pretty darned good.

“Got my copy in the mail yesterday, and I am blown away how good it is. I served the BBQ pizza to my family and they loved it- which is a testament as my wife hates hates anything that tastes “healthy”. This AM I made the Greek omelet and my visiting in-laws loved it.”

“As with all previous PN pubs, the pics are gorgeous and the recipes we’ve tried thus far have been very good.  I’ve been into PN and GN for years and my wife has become a total convert. Honestly, it would be tough to make meals this interesting without the help. Thanks for the great work.”

“The layout and format are extremely user friendly, and the explanations are clear and informative.  Purchasing the new GN is definetly a smart choice for any aspiring or accomplished cook.”

“I have the original GN book, so when this one came out it was a no brainer.  I purchased four copies, one for me  and three more as a part of a prize package for a body transformation contest I run.  My clients are all over them, I had to hide them until the contest was over. Beautiful book, great recipes and too many helpful extras to list. Everyone should have a copy of this book. It doesn’t matter what your current goals are – fat loss, lean muscle gain, or both – this book will help you get there.”

“I wanted to write and say how much I love my Gourmet Nutrition cookbook! It’s got the blueberry and beet stains, and cinnamon, coriander and protein powder residue all over it to prove it! I’m serious. This cookbook was a gift from my trainer who knew I was struggling with combining all the things I love to do – train hard, get results, cook and eat. What a great gift! I don’t ever put it away. It’s always out ready to be used and consulted. I’ve been following the book now for a couple of months while also training hard and I’ve realized much improved body composition. I’ve dropped body fat and added muscle and I feel great.“

“Just the other week I was staying with my brother and his girlfriend over the holidays. I made the chicken pesto pizza for them and their housemate who is vegetarian (I replaced the chicken with tofu on his) and it actually WOWED them.  They were amazed not only because the meal was healthy and tasted great but MUCH more so, that I could cook!  Now while I was tempted to take all of the credit when my brother asked “Did you make this up or get it from a recipe?”, a copy of Gourmet Nutrition waited for them under the Christmas tree…”

“Just to share a little success story. I’ve always been interested in nutrition, but I always had problems convincing my friends and family to improve their health and nutrition habits. My cooking skills and meal creativity didn’t really help convince them either…Enter Gourmet Nutrition! Suddenly everyone says I can cook!! And then even rave about it.”

“First of all let me start by saying I love this book!! So much so that it remains on my counter at all times.”

To pick up your copy of GN V2 today, click here.

Click here to join the waiting list.

What is kale?

Kale is in the Brassica family along with collards and cabbage. You’ll see it referred to as green, purple, dinosaur, or lacinato kale.

Lacinato kale, aka black or dinosaur kale, aka cavolo nero	Purple kale

In Northern hemispheres, kale is a fall and early winter crop. Kale’s thick, sturdy leaves enable it to survive light snow, which means that if you grow it in your garden, you might be able to celebrate the holiday season with a tasty kale and bean soup. (More on that below.)

Kale: a nutritional powerhouse

Kale is jacked with nutrition. It’s extremely dilute in energy (in other words, a lot of kale doesn’t add up to many calories… but it sure adds up to a lot of nutrients).

1 cup of of kale provides:

• 33 calories
• 7 g carbohydrate
• 2 g protein
• 0.5 g fat
• 1 g fibre

Kale has a near-perfect protein score of 92 (ideal is 100), which means that it contains nearly a full complement of all the essential amino acids.

1 cup of kale also provides:

• 684% (!!) of the RDA for Vitamin K
• 206% RDA for Vitamin A, which includes beta carotenes and the antioxidants lutein and zeaxanthin (both important for eye health)
• 134% RDA for Vitamin C
• Trace amounts of many B vitamins: thiamin, riboflavin, niacin, vitamin B6, folate, and pantothenic acid
• 26% RDA for manganese
• 10% of RDA for copper
• 9% of RDA for calcium and potassium
• 6% of RDA for iron and magnesium
• Trace amounts of sodium, zinc, and selenium

Kale actually provides more calcium per calorie than dairy foods. Research has shown that calcium is better absorbed from kale than from milk.

How to select and store kale

• Look for firm, dark coloured leaves. They should be moist but not slimy. It should smell “fresh”.
• De-stem with a knife, kitchen shears, or simply use one swoop with your hands down the stem.
• After washing, kale leaves can be stored in a salad spinner or wet paper towel inside a plastic bag in the fridge.

How to cook kale

Kale has a somewhat stronger flavour than a mild green such as spinach, so it works well in dishes that are hearty and/or savoury, such as salads with vinaigrettes, soups and stews, stir-fries, curries, etc. It plays well with fresh herbs, onions, garlic, and nuts; for example, try adding kale to a herb pesto.

However, kale can also be friendly with sweet stuff. A few leaves of kale will also blend nicely into a SuperShake, and kale pairs nicely with fall fruits such as apple, pear, and cranberries.

My 5 top ways to eat more kale are below. And yes, they are simple.

Kale Recipe #1: Kale chips

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Recipe

• 1 bunch of kale, broken into small, uniform pieces
• Olive oil, salt, spices, apple cider vinegar or lemon juice

Put pieces of kale in big container with a lid. Add about 1-2 tbsp of olive oil, a few dashes of salt and any other spices you enjoy. Add ~1-2 tsp of apple cider vinegar or lemon juice. Put on the lid and shake the container so the kale pieces are coated evenly. You can also mix the kale leaves with the seasonings using your hands.

Set kale pieces on a baking sheet, evenly distributed. Bake at 350-400 degrees F for 8 – 12 minutes. Don’t leave the oven. Watch these closely. When they are crisp, they are done. If they get burned, they taste horrible.

Kale Recipe #2: Kale & nut butter sandwich or wrap

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Recipe

• 1 sprouted grain wrap or 1-2 slices of sprouted grain bread (good toasted as well)
• Big spoonful of nut butter
• A few pieces of cut up banana/thinly sliced apple or 100% fruit jam
• 1-2 kale leaves, finely minced in food processor

Get your sprouted grain wrap/bread, spread on nut butter, add fruit or sweetener, top with kale!

Kale Recipe #3: Beans & kale

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Recipe

• 1 large white or sweet onion, diced
• 1 bunch of green or purple kale
• 1-3 tbsp olive oil
• 1-2 cans of white beans
• Salt/pepper to taste

Use a wok or pot to sauté the onions in some olive oil until they are clear and wilting. Then begin adding kale one handful at a time. It will start to wilt. Add a bit more oil if necessary. Once all of the kale is added, mix in the can(s) of beans. Let it heat evenly for several minutes. Add salt/pepper to taste. This will keep in the fridge for about 4 days. You can freeze leftovers as well. If you like, you can also throw in a clove of garlic with the onions at the beginning.

Kale Recipe #4: Kale in super shake

Recipe(s)

• Lots of super shake recipe combinations for kale, see: Turn Your Protein Shake Into A Super Shake

Kale Recipe #5: Simple kale salad

Try using a couple of different kinds of kale here, such as purple and black kale, for a visually appealing mix.

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Recipe

• 1 bunch of kale, sliced into small strips
• 1/8 cup olive oil
• 1/3 cup apple cider vinegar
• 1 tsp celery seed
• 1/2 tsp salt
• 1 tbsp agave nectar or maple syrup

Add kale strips to a large container with a lid. Prepare dressing in a pot on the stove. Bring the olive oil, cider vinegar, celery seed, salt, and agave/maple syrup to a boil. Let it boil for about 1 minute. Immediately pour over kale.

Let it sit for about 1 minute. Then cover the container and shake up the kale so all strips are evenly coated with dressing. Mix in favorite additions – like hemp seeds, flax seeds, dry cranberries, raisins, pepitas, etc.

For more great recipes like these, check out Gourmet Nutrition V2.  Containing over 120 recipes to keep your taste buds alive and your body looking great, Gourmet Nutrition Volume 2 is printed in full color with a photo for every recipe to give you plenty of presentation ideas.  And it’s got a host of nutrition strategies in place so you can build the body you want and keep it for life.

Click here to join the waiting list.

This past Sunday was opening day in the NFL.  Crunch-time  for 26 professional football teams and about 1400 NFL athletes.

Around PN HQ, it’s crunch-time as well.  This year we have the pleasure of working with a host of these NFL super stars.  And that means Sunday was opening day for us too.

So, to kick off the NFL season on a tasty note, we figured we’d share a few of our special NFL inspired Super Shakes.

Super Bowl Super Shakes (PW)

PW (Post-Workout) shakes are high in protein and carbohydrate.  For this reason they’re best served after working out.

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Blueberry Blitz

Yum - Tastes Like Blueberry Ice Cream

NFL Size
2 cups unsweetened almond milk
1 cup frozen blueberries
1 frozen banana
2 scoops vanilla MRI Pro-NOS
2 teaspoons flax seeds

Nutrition Information:
660 calories
48 g protein, 90 g carbs, 20 g fat

Spectator Size
1 cup unsweetened almond milk
½ cup frozen blueberries
½ frozen banana
1 scoop vanilla MRI Pro-NOS
1 teaspoon flax seeds

Nutrition Information:
330 calories
24 g protein, 45 g carbs, 10 g fat

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Peanut Butter Point After

PB and Chocolate - You Can't Beat It

NFL Size
2 cups unsweetened almond milk
1 frozen banana
1 tablespoons peanut butter
2 scoops chocolate MRI Pro-NOS
2 tablespoons cocoa nibs
1 cup of ice

Nutrition Information:
660 calories
52 g protein, 62 g carbs, 30 g fat

Spectator Size
1 cup unsweetened almond milk
1/2 frozen banana
1 tablespoon peanut butter
1 scoop chocolate MRI Pro-NOS
1 tablespoon cocoa nibs
1/2 cup of ice

Nutrition Information
330 calories
26 g protein, 31 g carbs, 15 g fat

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Super Bowl Super Shakes (Anytime)

Anytime shakes are high in protein and healthy fats while being low in carbohydrate.  For this reason they’re best served outside of the post-workout period.  In other words, any other time of the day.

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Orange Offense

A Good-For-You Creamsicle

NFL Size
2 cups unsweetened almond milk
2 tablespoons heavy whipping cream
4 tablespoons sugar free orange jello
2 scoops vanilla MRI Pro-NOS
2 teaspoons flax seeds
1 cup of ice

Nutrition Information:
580 calories
48 g protein, 30 g carbs, 34 g fat

Spectator Size
1 cup unsweetened almond milk
1 tablespoon heavy whipping cream
2 tablespoons sugar free orange jello
1 scoop vanilla MRI Pro-NOS
1 teaspoon flax seeds
1/2 cup of ice

Nutrition Information:
290 calories
24 g protein, 15 g carbs, 17 g fat

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Coconut Cut-Back

Coconut & Almond - Like A Healthy Candy Bar

NFL Size
2 cups unsweetened almond milk
2 scoops chocolate MRI Pro-NOS
2 tablespoons unsweetened almond butter
2 tablespoons unsweetened coconut
1 cup of ice

Nutrition Information:
640 calories
50 g protein, 32 g carbs, 40 g fat

Spectator Size
1 cup unsweetened almond milk
1 scoop chocolate MRI Pro-NOS
1 tablespoon unsweetened almond butter
1 tablespoon unsweetened coconut
1/2 cup of ice

Nutrition Information
320 calories
25 g protein, 16 g carbs, 20 g fat

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A Note About Protein Choice

MRI Nutrition Pro-NOS - Certified Free of Banned Substances

As you check out the shakes above, you’ll notice that each of them includes a protein supplement.  Specifically, MRI Nutrition’s Pro-NOS product.

Why this supplement over all the others out there?

Well, for starters, it’s a high quality choice.  Also, it tastes really good.

Yet there’s another, more important, reason for choosing MRI’s Pro-NOS.  You see, it’s certified free of banned substances by NSF International.

Any product used in the NFL has to be certified by the NSF as part of their Certified for Sport Program.  So, no certification, no recommendation.

Of course, there are a ton of other great protein choices out there.  And, as long as you stick with a reputable brand, you should be fine.

Yet, when it comes to the NFL, the choices narrow quickly.  So, for our Super Bowl Super Shakes, Pro-Nos it is.

The PW vs. Anytime Distinction

One other thing you’ll notice about the shakes above is that there are two types: PW and Anytime.

PW Shakes
PW shakes are high in protein and carbohydrates.  Therefore, these shakes are best served after exercise (pw = post workout).

Anytime Shakes
These shakes are high in protein and low in carbohydrates.  Therefore they can be consumed anytime during the day.

In essence, the “anytime” vs “pw” distinction is based on a concept known as nutrient timing.  And if you’re not familiar with nutrient timing, I have to say, you’re totally missing out.  It could be your limiting factor when it comes to improving health, body comp, and performance.

You see, traditional exercise nutrition focused on “what” to eat and “how much” of it.  However, research from the last 5 years shows that “when” you eat may be equally important.  In fact, if I could only recommend one habit to powerfully improve a person’s intake, it would be to adopt the Precision Nutrition principles of carbohydrate timing.

For more on nutrient timing, including carbohydrate timing, check out the Precision Nutrition System.  Everything is spelled out in easy to understand language that can be applied immediately.

Click here to join the waiting list.