When gourmet meets nutrition: Part 2

By John Berardi, Ph.D.

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Five more delicious Gourmet Nutrition recipes. Who said a great body and tasty food were mutually exclusive?

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

kalmata-olive
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
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
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
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
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?

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

Basically, as I walked into the offices the other day, we started discussing an email we 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 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.

Learn more

To learn more about making important improvements to your nutrition and exercise program, check out the following 5-day video courses.

They’re probably better than 90% of the seminars we’ve ever attended on the subjects of exercise and nutrition (and probably better than a few we’ve given ourselves, too).

The best part? They’re totally free.

To check out the free courses, just click one of the links below.