Cooking With Corey

Recipe #362: Popcorn Snack Bars

noreply@blogger.com (Corey Irwin Cyberpenguin) — Fri, 10 May 2013 14:07:00 PDT

What?! A candy-coated popcorn snack bar that's actually GOOD for you?! Are you kidding me?! Does such a thing even exist? Yep. :)

Salty and sweet, and yes, healthy, this snack covers all of the bases. It's got all-natural carbs, healthy fats, and protein, Omega-3's and -6's, etc., is an abundant source of energy, and heck, it even fights germs (i.e., the honey, walnut oil, walnuts, almonds, and cashews). It's sort of like Cracker Jack's healthier, badass cousin. :)

Unlike other kinds of candy-coated popcorns, this one doesn't have tons of refined sugar, artificial ingredients, or boatloads of saturated fat. For example, if you read the label on a box of Cracker Jack, you'll see the following ingredients: sugar, corn syrup, popcorn, peanuts, molasses, salt, corn &/or soybean oil, and soy lecithin. Note that popcorn is listed third, after sugar and corn syrup (!). Or, check out the label on a can of Poppycock, another candy-coated popcorn that tastes very similar: Mixed nuts (almonds, pecans, cashews), corn syrup, sugar, butter (cream, salt), popcorn, brown sugar, salt, partially hydrogenated vegetable oil, cottonseed oil, corn oil, soybean oil, or soy lecithin. Popcorn isn't even one of the top ingredients. It's listed fifth, after mixed nuts, corn syrup, sugar, and butter. Wow, that's a real eye-opener, eh?

These popcorn bars are really easy to make, so why not make a healthier version and enjoy a guilt-free snack instead? :) Plus, it also makes a great gift for the holidays or other special occasions!

Popcorn Snack Bars

Ingredients:
8 c. plain, freshly air-popped popcorn (about 3 Tbsp. popping corn kernels)

1/3 c. raw, unsalted almonds

1/3 c. raw, unsalted cashews

1/3 c. raw, unsalted pecan halves

1/3 c. honey

1/3 c. maple syrup

1 Tbsp. walnut oil

1/2 tsp. salt

1/2 tsp. baking soda

1 tsp. pure vanilla extract

Directions: Preheat toaster oven to 350ºF. Pour plain, freshly air-popped popcorn into a large heat-proof bowl. Pick out and discard any unpopped kernels. (After all, you don't want people to swallow whole kernels or break their teeth!) Set aside. Spread almonds onto an aluminium-foil covered toaster oven tray and bake in the toaster oven until golden brown and fragrant, about 10 minutes, opening the oven after the first 5 minutes to stir them a bit. (Nuts burn easily, so watch them carefully as they toast.) Transfer the nuts to a separate heat-proof bowl and let them cool for about 5-10 minutes.

While nuts are cooling, preheat (a regular) oven to 350ºF. Then, add honey, maple syrup, and salt, to a large sauce pot, stirring once to combine, and then simmer, undisturbed, over low heat. (Watch it carefully so that it doesn't boil over.) Cook until honey dissolves, about 5 minutes. Stir in the walnut oil in the last 30 seconds. Remove from heat, then stir in the vanilla and baking soda, the latter of which will cause the mixture to foam. Quickly add nuts and stir until fully coated with syrup. Then, using a heat-proof spatula, immediately transfer nuts and any remaining syrup to the bowl with the popcorn and mix together rapidly until the popcorn and nuts are completely covered in syrup. Then swiftly transfer the mixture to 9" x 13" baking tray lined with parchment paper. Using the heat-proof spatula, firmly press the mixture into the baking tray, evenly distributing it across the tray. Make sure there are no gaps anywhere and that the mixture is of a uniform thickness. Bake in oven for 7-8 minutes, or until bars have solidified and become golden brown. Let the bars fully cool, then refrigerate for 1 hour to further solidify. Cut into 10 uniformly sized bars, slicing once lengthwise (down the center of the 13" side), and then four times crosswise (equidistantly down the 9" side). Serve and enjoy!

Yield: 10 (2 3/5" x 4 1/2") bars.

Chef's Notes: It's best to consume these snack bars within 1-2 days of making them. Otherwise, they'll become sticky and will crumble fairly easily while you're eating them. And that'll make for some very messy eating. More popcorn will probably hit the floor than your mouth. :) If you're not going to eat them right away, then be sure to store them in an airtight container to keep them fresh.

After the syrup has finished cooking, do not delay any of the steps immediately following, from the moment you remove it from the stove top up until the instant after you've just pressed the syrup-coated popcorn and nuts into the baking tray. Otherwise, the syrup will begin to harden and will make the popcorn and nut mixture difficult to handle.

Recipe 361: Za'atar Crackers with Sesame, Cumin, Caraway, & Nigella Seeds

noreply@blogger.com (Corey Irwin Cyberpenguin) — Fri, 10 May 2013 09:32:00 PDT

This is a super-easy and delicious high-protein snack that goes well with all sorts of condiments, particularly hummus. The various types of seeds, plus the homemade za'atar, which is made with fresh herbs as opposed to dried, is what gives this recipe a particularly vibrant flavor.

I brought these into my kung fu class, and they disappeared pretty quickly. I even saw some people go back for seconds. :)

This is yet another recipe from The Athlete's Cookbook. Not only is this recipe rich in protein, but it's packed with antioxidants as well. Since it's important to get protein into your system within 15 minutes of finishing a workout, it also makes a great post-exercise recovery snack too. Just be sure to ingest some carbs along with it, (in a 4:1 carb to protein ratio), to replenish your depleted glycogen stores.

Included at the bottom of this recipe are vegan and Paleo adaptations of this snack as well.

Nothing like fresh, warm crackers straight out of the oven. CRUNCH! :)

Enjoy!
-C

Za'atar Crackers with Sesame, Cumin, Caraway, & Nigella Seeds

Cracker Dough Ingredients:
1 c. almond meal
1 large egg
1/4 c. ground flaxseed, plus another 1/8 - 1/4 c. for dusting
1 tsp. baking soda
1/4 tsp. kosher salt
2 Tbsp. water
1/4 c. brown or white sesame seeds
2 Tbsp. nigella seeds
1 Tbsp. caraway seeds
1/2 Tbsp. cumin seeds

Za’atar Spice Mix:
1 Tbsp. fresh thyme
1 Tbsp. fresh oregano, finely minced and then densely packed
1 Tbsp. ground sumac
salt, to taste (omit if the sumac you purchased already contains salt)

Directions: Preheat oven to 375°F. Place all za'atar ingredients and all dough ingredients, minus the whole (sesame, nigella, caraway and cumin) seeds, into a food processor and pulse until all of the ingredients are fully incorporated and form a dough ball. Add whole seeds and pulse until just combined. Remove dough ball from the food processor and place onto a flat, clean surface that’s been covered in parchment. Place another piece of parchment on top of the dough and press down on top of it with a rolling pin until flattened. Then proceed to roll out the dough with the rolling pin until it’s 1/8” thick. Peel off top sheet of parchment paper and cut into 1 - 1 1/2” wide strips. (If you’ve rolled out particularly long strips, it’s a good idea to also make a horizontal cut across the center of the flattened dough, so that the dough strips aren’t too long and unwieldy to transfer to the baking tray.) Line a 11” x 17” metal baking tray with parchment, then dust it with 1/4 c. ground flaxseed. Slide a long spatula underneath each strip of dough and transfer it to the baking tray, spacing them evenly apart. (Depending upon how you’ve rolled out the dough, you may have to bake them in batches or use two baking trays.) Place the crackers into oven and bake for about 10 minutes, or until golden brown. Serve and enjoy!

Yield: About 30 (1 1/2” x 4 1/2”) crackers.

Chef’s Notes: You can also prep the dough in advance and either chill or freeze it until you’re ready to make the crackers. Also, please note that za'atar typically contains sesame seeds. However, since I've already included them as a cracker dough ingredient, and didn't want them to be pulsed into oblivion along with the fresh herbs in the za'atar, this is why the sesame seeds are supposed to be added later as a separate entity, along with the other seeds.

Adaptations: To make this recipe vegan, either use an egg substitute like Ener-G Egg Replacer or prepare the following homemade egg substitute: Pour 1 Tbsp. flaxseed into a small bowl, add 2-3 Tbsp. water, and stir until well-combined. Allow mixture to sit for about 10 minutes or so, or until it puffs up a bit and forms a gel. This mixture will take the place of the egg as the binding agent for the crackers.

To make this recipe Paleo, simply omit the salt and the baking soda. Your crackers will be a bit flatter without the baking soda, but if you'd prefer your crackers to be a bit thicker, then roll them out to the desired thickness, which after baking, will remain about the same.

Recipe #360: Festive, Italian-Style Shrimp & Red Bell Peppers in Garlic Sauce

noreply@blogger.com (Corey Irwin Cyberpenguin) — Fri, 10 May 2013 07:14:00 PDT

Out of all of the seafood on the planet, shrimp definitely has to be one of the most popular. It's also cooks fast, so it's perfect for those times when you're in a rush but still want to make a decent, healthy meal. And when I say fast, this dish can be made in under 20 minutes flat, and that counts kitchen prep and cooking time. (Yes, it's really that quick, especially if you're a fast chopper like me. :-D If you're a bit pokier &/or are a bit challenged in the knife skills department, then maybe add another 5-10 minutes to the process. Lol.)

When I send Erik on grocery runs, it appears that all he can find around here are pre-cooked, cocktail-style shrimp, at least in generic grocery stores. Next time, I'll have to send him to Grand Mart, an international grocery store which has all kinds of fresh seafood. And I'm almost positive, they'd have fresh, raw shrimp. Anyhow, if you're in a pinch (like us), you can certainly use pre-cooked shrimp, which'll make this recipe even quicker to prepare. That way, then all you have to do is warm them through. So, this is why my recipe lists pre-cooked shrimp. :) However, feel free to use raw shrimp, if it's available to you. (This is frequently more challenging to do if you live in a land-locked area). You lucky people who live in coastal areas, not only can you get shrimp so fresh that it's literally straight off the shrimp boats, but you also don't have to pay an arm and leg for seafood like the rest of us. :)

Some of you who follow my Twitter account and Facebook pages may've noticed that I haven't been very active on social media lately. That's because I'm trying to meet an impending book deadline. :) And of course, it's also why I don't have time for the usual flowery preambles to my recipes on this blog. So, in the interest of saving time, let's just skip straight to the recipe, shall we? :)

Festive, Italian-Style Shrimp & Red Bell Peppers in Garlic Sauce

Ingredients:
1 Tbsp. extra virgin olive oil
1/4 c. red onion, peeled and diced
1 Tbsp. garlic, peeled and finely minced (about 2 cloves)
1 c. red bell pepper, diced
1/2 lb. (8 oz.) pre-cooked shrimp (or use raw, if it's available to you)
1/4 c. scallions, cut crosswise into 1/4"-thick rounds
1/4 c. Italian flat-leaf parsley, finely minced

Marinade Ingredients:
1/8 c. (2 Tbsp.) extra virgin olive oil
1/8 c. freshly squeezed lemon juice
1/4 tsp. Dijon mustard
1/8 tsp. ground black pepper
1/8 tsp. salt
1/8 c. fresh thyme leaves

Directions: Whisk together marinade ingredients in a small bowl and set aside. Place shrimp into a resealable, zip-top plastic bag, then pour in marinade. Seal bag and massage the marinade into the shrimp from the outside of the bag. Set aside. Then, heat 1 Tbsp. extra virgin olive oil in a large (12-13") sauté pan until it glistens and sizzles. Then reduce heat to low, add onion, garlic, and red bell pepper, and cook until tender, about 5 minutes. Add marinated shrimp and cook for 5 minutes more, stirring occasionally. Stir in scallions and parsley cook for 5 more minutes. Serve and enjoy!

Yield: 2 servings.

Recipe #359: Baked Egg in an Avocado Topped with Homemade Pico de Gallo

noreply@blogger.com (Corey Irwin Cyberpenguin) — Mon, 06 May 2013 12:26:00 PDT

This was today's breakfast, although it could also be served for lunch or dinner, or even as a snack. Of course, this recipe is yet another selection from The Athlete's Cookbook. You'll probably notice that there have been a plethora of avocado recipes here lately. That's no coincidence. It's been an avocado kind of week. :)

Unless you've been living under a rock for the last couple of years, you've probably already seen 5 zillion articles plastered all over the web (and other forms of media) about how the avocado is one of the world's most amazing superfoods. :) Avocados are particularly rich in healthy monounsaturated fats and vitamin A, both of which have a myriad number of health benefits, many of which are of particular use of athletes. For starters, Vitamin A supports muscle tissue growth by helping to create essential proteins in the body. It also helps boost testosterone, which plays a key role in increasing muscle mass and bone density. Vitamin A also has another athletic benefit: it helps oxygenate your blood by supporting red blood cell formation and transporting iron to your red blood cells. And of course, if you're trying to improve your VO2 max (how much oxygen your body is able to consume and use while exercising), you'll want to take full advantage of this benefit.

And here's another major health benefit: Avocado oil significantly boosts the absorption of beta-carotene and lycopene, two very important carotenoids (i.e., one of the major classes of phytonutrients) containing high levels of antioxidants, both of which are not-so-coincidentally found in copious amounts in this recipe. :) (If you need a hint as to exactly where these carotenoids are located, then check out the ingredients in the homemade pico de gallo. :-D For example, tomatoes, for one, are rich in both lycopene and beta-carotene.)

So how does this carotenoid absorption process work, exactly? Well, one notable distinction of carotenoids is that they are fat soluble (i.e., they can be dissolved in fats). This is important because, when fat-soluble nutrients are dissolved, this make it easier for them to be stored in the liver and fatty tissues of your body and then utilized for various life-critical functions.

In a study done by The American Journal of Clinical Nutrition, the carotenoid bioavailability of salad, (which consisted of romaine lettuce, cherry tomatoes, and carrots -- all high in carotenoids), was shown to be significantly higher (by 200-400%!) when ingested with full-fat, as opposed to reduced-fat, dressing. So, in other words, in order to reap their full benefits, it's best to eat carotenoid rich foods with a bit of fat, particularly healthy, full-fat selections like avocados or olive oil. And it doesn't take a lot of fat either; as little as 3-5 grams of fat will do the trick.

Thus ends today's mini nutrition lesson. :) And now onto the recipe.... Enjoy!

Baked Egg in an Avocado Topped with Homemade Pico de Gallo

General Ingredients:
1 Haas avocado, pitted, peeled, and halved
2 large eggs, at room temperature
salt and ground black pepper, to taste

Pico de Gallo Ingredients:
1 c. vine-ripened tomatoes, diced and drained of liquid (about 1 extra large tomato)
1/8 c. scallions (about 1 large scallion)
1 Tbsp. jalapeño pepper, stemmed, seeded and diced (or for less heat, 1/2 Tbsp. jalapeño or 1 Tbsp. green bell pepper)
1 Tbsp. freshly squeezed lime juice
1/2 tsp. (mild) Mexican chili powder
1/16 tsp. (dash) salt
1/16 tsp. (dash) ground black pepper
1 Tbsp. fresh cilantro, finely minced

Directions: Preheat oven to 425°F. Using a spoon, scoop out a small amount of avocado from each avocado half. Nestle the avocado halves into a small baking dish so that they stay upright. Crack an egg into each avocado half, then season with salt and pepper, to taste. Place the baking dish into the oven and bake for 20-25 minutes, or until cooked as desired. While eggs are baking, make the pico de gallo. Combine all ingredients into a large bowl and set aside. (Or, for faster prep, do this step in advance and then refrigerate mixture in a covered container until serving time.) Remove baking dish from oven and allow to cool for a few minutes before serving. Top each half with pico de gallo and serve.

Yield: 1-2 servings, depending upon appetite. :)

Chef's Notes: IMPORTANT: Do not cook the avocado in the oven for longer than 25 minutes, or else it will taste bitter. You could say that the egg baking on top of the avocado acts as a kind of "heat shield." :) Haas avocados are one of the few kinds of avocados that can be cooked for a short time without being rendered inedible, so be sure to specifically use Haas avocados in this recipe.

Alternate Preparation: This dish could also be made in a toaster oven. To make this recipe Paleo, simply omit the salt.

Recipe #358: Shrimp & Avocado Salad

noreply@blogger.com (Corey Irwin Cyberpenguin) — Wed, 01 May 2013 14:47:00 PDT

This recipe has a distinctly American flair (all 15 pieces - lol), and was inspired by summers spent in New England. It's an ideal dish for picnics, BBQs, or festive summer parties. This is the type of recipe that makes me want to throw an outdoor dinner party. :) I'm picturing Japanese lanterns strung across the deck, glowing through the dusk just as the sun's beginning to set, with a table full of fresh and brightly colored summertime foods, and maybe a grill going in the background. Now, add a sangria in one hand and a plate of shrimp and avocado salad in the other, and you're all set. :)

Since I'm in a rush to get out the door (yes, yet again), I'm going to have to curtail the usual detailed exposition, and cut straight to the recipe. Hopefully, things will slow down a bit after The Athlete's Cookbook wraps, allowing me to compose posts in a less hurried fashion. (OK, who am I kidding, right?! Smoothies for Athletes is due in July. Lol.) Anyhow, enjoy!

Shrimp & Avocado Salad

Salad Ingredients:
1 lb. pre-cooked shrimp, peeled, deveined, and cut into bite-sized pieces (about 26-30 large shrimp)
1/2 c. red bell peppers, diced
1/2 c. orange bell peppers, diced
1/2 c. yellow bell peppers, diced
1 c. cucumbers, peeled and diced
1/2 c. scallions, (white and green parts), sliced crosswise into 1/4" rounds (about 4 large scallions)
1/4 c. celery, finely diced
1/4 c. cornichons, finely diced (these are the sour mini pickles, not the sweet kind, i.e., gherkins)
1 c. avocado, peeled, pitted, and diced (about 1 Haas avocado)

Marinade Ingredients:
1/4 c. nonfat plain Greek yoghurt
2 Tbsp. freshly squeezed lemon juice
2 Tbsp. Dijon mustard
1 Tbsp. extra virgin olive oil
1 Tbsp. fresh dill (fronds only), finely minced and densely packed
1/2 Tbsp. fresh tarragon, finely minced and densely packed
1/2 tsp. paprika
1/2 Tbsp. garlic powder
1/4 tsp. ground black pepper
1/4 tsp. salt (or to taste)

Directions: In a medium-sized bowl, thoroughly combine all marinade ingredients. Set aside. Next, add all of the salad ingredients, minus the avocados, and toss until all salad ingredients have been coated with dressing. Add avocados, and gently combine until coated. Cover, and refrigerate for a few hours to allow the flavors to meld. Serve cold or at room temperature.

Yield: 4-6 servings as a main course and 8-10 as a side salad.

Recipe #357: Turkey Florentine Mini Roulades (Rotolo di Tacchino al Forno)

noreply@blogger.com (Corey Irwin Cyberpenguin) — Tue, 30 Apr 2013 11:14:00 PDT

The inspiration for this recipe comes from Sicily. Roulade is a French word that's derived from the verb, rouler, which means "to roll," and rotolo (from the verb, rotolare), of course, is its Italian equivalent. Italians also commonly refer to this dish as involtini. Although roulade can be made with a variety of meats, chicken and beef are probably most common. (When it's made with beef, it's typically referred to as braciole.)

Turkey roulade, or rotolo di tacchino al forno in Italian, is admittedly less common, but of course, it's a lot leaner than chicken, so of course that's one of the reasons I've decided to use it. That, and I need to make another turkey recipe for The Athlete's Cookbook. ;)

Instead of using one large skinless boneless turkey breast, I decided to use turkey cutlets, which are a lot easier and far less time consuming to prepare. That way, there's no need to butterfly chicken breast fillets and then pound them into oblivion with a mallet just to get them to the proper thickness. :) They're already pre-cut and ready to be rolled. And how nice is that?! Also, by using cutlets, the end product turns into something else entirely, i.e., mini roulades, which I thought would be a bit more fun to prepare, as the dish then becomes an appetizer instead of a meal. Not only that, mini roulades are the perfect finger food to serve as party hors d’œuvres. Just put them on a serving platter, supply a few toothpicks, and you're ready to go!

Even better, they can be made in advance and then either frozen or refrigerated for future use. Then, all you have to do is reheat them just before serving. Or, if you're really feeling lazy, they could also be served chilled, straight from the fridge, or at room temperature, if so desired.

Turkey Florentine Mini Roulades (Rotolo di Tacchino al Forno)

Roulade Ingredients:
10 boneless skinless turkey breast cutlets, in long strips (about 1.2 lbs.)
1/2 c. ground flaxseed (for "breading" the turkey)
1 Tbsp. extra virgin olive oil (for drizzling on top of the roulades)
1/8 tsp. salt

Filling Ingredients:
1 c. part-skim ricotta
1/4 c. Parmesan, shredded
1 tsp. freshly grated lemon zest
1 Tbsp. freshly squeezed lemon juice
1/8 c. roasted and salted pistachios, shelled and slightly crushed
1 tsp. paprika
1/2 tsp. garlic powder
1/2 tsp. onion powder
1/8 tsp. ground black pepper
1/8 tsp. salt, or to taste
1/16 tsp. (pinch) ground nutmeg
3/4 c. fresh baby spinach leaves, finely minced and densely packed
1 Tbsp. Italian flat-leaf parsley, finely minced and densely packed
1 Tbsp. fresh basil, finely minced and densely packed

Directions: At least 30 minutes before cooking, remove turkey cutlets from the refrigerator and let rest to reach room temperature. Preheat oven to 375°F. Using a spatula, thoroughly combine all filling ingredients into a large bowl and set aside. Spread a large sheet of wax paper onto a clean surface. (This will be used for prepping the cutlets.) Place ground flaxseed into a large shallow bowl, then dip a cutlet into the bowl, gently pressing the cutlet into the flax seed to thoroughly coat it on both sides, and transfer onto the wax paper, spacing them evenly apart, lengthwise. Repeat this process until all cutlets have been "breaded." Next, place about 2 Tbsp. or more of the filling into the center of each cutlet and, using a knife (or your fingers) spread the mixture lengthwise along the cutlets, leaving about a 1" border on each end. Lifting up from the (long) end that's closest to you, roll up each cutlet (i.e., away from you). (Finished product should resemble jelly rolls.)

Securely tie each roulade crosswise with kitchen twine so that it holds its shape. (Or, see the Chef's Notes section below if you'd prefer to take a shortcut and forgo this step.) Here's how to do this (or you can just watch this instructional video instead): Grasp the kitchen twine with both hands, placing the short end in your dominant hand. From the end of the roulade that's farthest away from you, slide the kitchen twine under the bottom of the roulade, moving it towards you about a third of the way down the roulade. Grasping the short end of the string, tie it into a tight double knot on top of the roulade. Next, while grasping the long end of the string in both hands, slide it underneath the roulade another third of the way down. Be sure to give yourself enough slack. Then while still holding the string in your hands, lift up the free end of the kitchen twine, lace it through the loop of string you're holding in the other hand, and then tug the free end upward, pulling it tight. (If your roulade is unusually long, you can repeat this step again until you get closer to the other end of the roulade.) Pull the string down lengthwise, towards the end of the roulade that's closest to you, and while still holding the string in your one hand, roll it over (crosswise) onto its opposite side, and wrap the string over top of the roulade, lengthwise, to the other side. Then roll it over one more time and lift the string up to meet the other loose end, and tie it in a double knot. Repeat the process until all roulades are tied.

Season the roulades with 1/8 tsp. salt (or to taste), sprinkling from a good distance above to evenly distribute. Drizzle with 1 Tbsp. extra virgin olive oil to help brown the roulades. Transfer roulades to a 7" x 11"x 1 1/2" glass baking dish and cover with aluminium foil. Roast for about 25 minutes, or until the juices run clear and meat is no longer pink on the inside. Then open oven, pull out rack with baking dish, and remove aluminium foil. Continue to bake for another 10-15 minutes, or until tender when pierced with a fork. Allow to cool for 10 minutes, then transfer to a large cutting board. Using poultry scissors, remove kitchen twine from turkey. With a sharp knife, cut roulades crosswise into 1/4 - 3/8" thick rounds, about 5 rounds per roulade. Place onto a large serving platter, providing toothpicks on the side, and serve warm or at room temperature.

Can be made a day in advance and chilled in a covered container in the refrigerator.

Yield: Approximately 50 mini-roulades.

Chef's Notes: So, now that you've learned how to lace poultry, here are the rolling instructions for lazy people. :) --> Some people swear by metal poultry lacing pins, using them as a needle to lace the twine, but in truth, all you really need is kitchen twine or if you're really pressed for time, nothing at all. That simplifies things considerably. No fuss, no muss. To be 100% honest, I made these roulades without using any twine at all and as you can see from the above photo, they stayed in one piece when I sliced them into rounds. If you take the easy way out, just be sure that you roll the roulades really tightly, tuck the ends under, and tightly nestle them next to one other when you put them into the glass baking dish, so they don't start to unravel.

IMPORTANT: Some people like to use toothpicks to help them secure the roulades while they tie them together, but if you do this, just make sure that you remove the toothpicks before placing the baking dish into the oven. For future reference, toothpicks can actually be placed into the oven, but they must first be soaked in warm water for 10-20 minutes, in order to prevent them from burning, or worse, starting a kitchen fire. Personally, the idea of using toothpicks in an oven makes me rather nervous, so I'd rather just use the kitchen twine and avoid potential kitchen mishaps. On that note, it's VERY IMPORTANT that you use kitchen twine (sometimes also called cooking or butcher's twine) and not generic household string, because the latter will set on fire if placed into the oven. So please be aware of these fire hazards!

Recipe #356: "Polenta-Style" Quinoa Cakes with Mushroom Ragù

noreply@blogger.com (Corey Irwin Cyberpenguin) — Thu, 25 Apr 2013 15:18:00 PDT

Below was today's lunch, and wow, was it was deceptively filling! I could only eat 2 cakes, and let me tell you, I have a sizable appetite. Just ask my friends and family. :) Thank goodness I work out a lot. Lol.

Today's my kung fu and gym day, so I don't have a lot of time to wax effusive about this recipe right now. Also, I'm pressing full speed ahead to meet the rapidly approaching deadline for The Athlete's Cookbook, which, of course, will include this recipe. Suffice it to say that this dish turned out well. Plus, I was able to type up the recipe in time and also complete the photo session without making myself late for class. Bonus. :) OK, enjoy the recipe.

Toodles,
-C

"Polenta-Style" Quinoa Cakes with Wild Mushroom Ragù

Quinoa Cake Ingredients:
1/2 c. quinoa, uncooked, thoroughly washed (to remove saponin), and drained (makes 1 c. cooked)
2 c. water (for cooking the quinoa)
1 c. almond meal, plus more for flouring surface for the cakes
1 c. Parmesan cheese, shredded
1/4 c. chèvre (soft goat cheese), crumbled
1 tsp. garlic powder
1 tsp. onion powder
1/4 tsp. ground black pepper
1/8 tsp. salt
1 Tbsp. extra virgin olive oil (for sautéing quinoa cakes)

Ragù Ingredients:
1 Tbsp. extra virgin olive oil
1/2 c. shallots, peeled and finely minced (about 2 shallots)
1 1/2 Tbsp. garlic, peeled and finely minced (about 1 1/2 large cloves)
1 c. generic mushrooms, thinly sliced and then cut into bite-sized pieces
1 c. portobello mushrooms, thinly sliced and then cut into bite-sized pieces
1 c. shiitake mushrooms, thinly sliced and then cut into bite-sized pieces
1/4 tsp. salt
1/4 tsp. ground black pepper
1 Tbsp. fresh rosemary leaves, finely minced
1 Tbsp. fresh sage leaves, finely minced
1 Tbsp. fresh thyme leaves
1/4 c. marsala wine (or sherry, if unavailable)
1 Tbsp. fresh Italian flat-leaf parsley
1/4 c. unsweetened organic soy milk

Directions: Make the quinoa cakes: Bring 2 c. of water to a rolling boil in a large sauce pot. Add quinoa and cook for 10 minutes. Allow to rest for 10 minutes (to cool to room temperature), then fluff with a fork. Drain into a mesh sieve and rinse with cold water under the kitchen faucet. Transfer cooled quinoa to a food processor, followed by all remaining quinoa cake ingredients, minus the olive oil, (which will be used later to sauté the cakes). Process until the quinoa is completely pulverized and all ingredients are fully incorporated. Dust a large plate with a generous amount of almond meal. Then break off a large chunk of dough about the size of a large matzo ball (about 1 3/4" in diameter) and roll into a ball with the palms of your hand. Then, with the palm of your hand, gently flatten the dough ball so that it's about 1/4" high, then shape and smooth the outer edges into a seamless disc. Place dough disc onto the almond meal "floured" plate. Repeat this process until all dough has been used up and you've made 8 uniformly sized cakes. Set aside.

Next, make the ragù: Heat olive oil on high heat until glistening, about 20-30 seconds, then reduce heat to low, add shallots and (fresh) garlic, and sauté for 2 minutes. Then add all of the mushrooms and immediately season with salt to help accelerate the moisture extraction process. Turn up heat to medium. Next, quickly add black pepper, rosemary, and sage and cook for 10 minutes, or until liquid has evaporated to a thin layer on the bottom of the pot, stirring occasionally. Stir in marsala to deglaze. Cook another 5 minutes, or until liquid has once again been reduced to a thin layer on the bottom of the pot. Add thyme and soy milk and continue to cook until liquid has been reduced by at least three quarters, about 5 more minutes. In the final 1-2 minutes of cooking, add parsley. Remove from heat and set aside.

Grill and assemble the quinoa cakes: Heat olive oil in a square grill pan on high heat until glistening, about 20-30 seconds, then reduce heat to medium-low, place 4 quinoa cakes into the pan and cook about 3 minutes per side. Place onto a clean plate and set aside. Then repeat the process for the next batch of 4 quinoa cakes. Divide up cakes into equal portions, transfer to plates, then top with ragù and serve.

Yield: 8 quinoa cakes, approximately 1/4' thick and 2 1/2" in diameter.

Chef's Notes: It's important to thoroughly wash quinoa to remove the saponin, which creates a bitter taste. This makes a huge difference in flavor and palatability. I've heard people say that quinoa tastes bitter, but really, it's because whoever prepared it for them probably didn't wash it first. :)

Also, be sure to thoroughly clean the mushrooms to remove any debris. The best way to do this is to soak them in a bowl of cold water for 15-20 minutes, then rinse them under cold water, washing them by hand.

You can buy almond meal at many, if not most, generic grocery stores these days. (Or at least you can in major cities.) I know for a fact that Whole Foods carries almond meal. It's a fairly neutral tasting "flour," which makes it the perfect canvas and/or binding agent for many different dishes, including this one. :)

Recipe #355: Vegetable Quesadillas

noreply@blogger.com (Corey Irwin Cyberpenguin) — Tue, 23 Apr 2013 13:48:00 PDT

Packed with brightly colored vegetables, this dish is as pleasing to the eye as it is to the stomach. It makes a super-easy and nutritious go-to appetizer, dinner, or lunch. Quick and healthy, this dish can be prepared in a matter of minutes. It’s got all the bases covered -- it’s high in protein, fiber, and quality carbs but low in fat, and really satisfies.

Vegetable Quesadillas

Quesadilla Ingredients:
1 tsp. extra virgin olive oil
1 large, low-fat soft whole wheat flour tortilla
1/3 c. low-fat shredded Monterey Jack cheese
1/4 c. mushrooms, thinly sliced
1/8 c. red bell pepper, finely diced

Salsa Ingredients:
1/2 c. fresh, vine-ripened tomato, diced (about 1/2 medium-sized tomato)
1/2 tsp. dried cilantro leaves
1/2 tsp. dried oregano leaves
1/2 tsp. Mexican-style chili powder
1/8 tsp. garlic powder
1/8 tsp. onion powder
1/16 tsp. (pinch) salt
1/8 c. scallions, sliced crosswise into 1/4” rounds (about 1 scallion)
1 Tbsp. jalapeño, stemmed, seeded, and diced (about 1/2 jalapeño)
1 Tbsp. freshly squeezed lime juice

Optional Condiments:
1/2 Haas avocado, pitted, peeled and thinly sliced (or substitute guacamole)
1 Tbsp. fresh cilantro leaves, finely minced
2 Tbsp. (or more) nonfat Greek yoghurt (sour cream substitute)

Directions: Preheat oven to 400°F. Place all salsa ingredients in a bowl and mix until well combined. Set aside. Place one tortilla onto a cookie sheet and brush with olive oil. Flip over, then lift up on one side and fold over to meet the other end. Lift top side and hold open while adding ingredients. Sprinkle the cheese onto the bottom half of the tortilla, followed by the salsa, and then the mushrooms and red bell pepper. Be sure to keep the ingredients to within a 1/4" of the tortilla's outer edges. Close top of the tortilla, evenly pressing down on the tortilla all over using your fingers. Place into oven and bake for 10-12 minutes, or until golden brown. Remove from the oven and carefully cut the quesadilla into quarters while still hot. (To ensure uniform portion sizes, first cut the quesadilla in half, and then cut those halves in half.) Transfer to a plate. Garnish with desired toppings and serve hot.

Yield: 4 quesadilla wedges.

Recipe #354: Baby Rocket, Chickpea, & Hearts of Palm Salad with Shaved Manchego Cheese, Tossed in a Lemon-Mint Vinaigrette

noreply@blogger.com (Corey Irwin Cyberpenguin) — Wed, 17 Apr 2013 14:51:00 PDT

This blog clearly needs more salad recipes, so it's time to rectify that. Like the last 10 zillion recipes I've been posting here lately, this one's also going to be in The Athlete's Cookbook, which will be released this summer, on August 13th. So, those of you who've told me that you've been eagerly awaiting its arrival won't have to wait much longer. :) It's currently available for preorder and can be purchased at Amazon.com and BN.com (i.e., Barnes & Noble).

Not only is this salad super-easy to make, but thanks to the chickpeas, which are packed to the hilt with quality carbs and protein, this salad is deceptively filling. It really doesn't take much of this salad to satisfy. In fact, I only had a small bowl of it for lunch earlier today, and I'm still full several hours later. So, to those of you who don't think salad can be filling, this salad is going to prove you wrong. :) This is not your average "rabbit food" type salad. Personally, I never like eating those types of salad either, so I'd never make a recipe for something like that anyhow. I believe in food that satisfies. So, no flimsy, wilting iceberg lettuce with mushy tomatoes type of salads here. :)

Anyhow, let's just cut to the chase and get to the recipe, shall we? So, without further ado, I bring you Baby Rocket, Chickpea, & Hearts of Palm Salad with Shaved Manchego Cheese, Tossed in a Lemon-Mint Vinaigrette, which is quite possibly the longest recipe title ever. Lol. Enjoy!

Baby Rocket, Chickpea, & Hearts of Palm Salad with Shaved Manchego Cheese, Tossed in a Lemon-Mint Vinaigrette

Salad Ingredients:
4 oz. baby rocket (arugula), well-rinsed, drained, and spun in a salad spinner until dry
1 15 oz. can chickpeas, rinsed and drained
1 14 oz. can hearts of palm, rinsed, drained, and then sliced crosswise into 1/4" rounds
1/2 c. grape (or diced, vine-ripened) tomatoes
1/4 c. Manchego cheese, shaved

Dressing Ingredients:
1/4 c. extra virgin olive oil
2 Tbsp. lemon juice
1/4 tsp. Dijon mustard
1 Tbsp. mint, finely minced
1/2 Tbsp. garlic, peeled and finely minced (about 1 large clove)
1/8 tsp. salt
1/8 tsp. ground black pepper

Directions: Place all dressing ingredients into a blender and pulse until creamy and smooth. Set aside. Place all salad ingredients, minus the Manchego cheese, into a large bowl and thoroughly toss until all of the ingredients have been coated with dressing. Add Manchego cheese and gently toss until combined. Serve and enjoy!

Yield: 6-8 servings as a side salad and 4 servings as main course.

Recipe #353: Hazelnut-Chocolate Mousse Pudding

noreply@blogger.com (Corey Irwin Cyberpenguin) — Tue, 16 Apr 2013 15:51:00 PDT

This recipe was inspired by a friend of mine. Several months ago, we'd had a conversation about how cool it would be to have a recipe for a healthy version of Nutella, and here, several months later is that recipe, albeit in pudding form. :) However, it's easy enough to turn into a spread just by removing some of the liquid from the recipe, and so, that how-to for this alternate idea has been added below in the "Chef's Notes" section for those of you who so desire to do so. Either way, it's super-easy to make!

This dish, which is yet another recipe for our book, The Athlete's Cookbook, is made without any added saturated fat or refined sugar. It makes a great post-exercise recovery snack, as it's got the recommended 4:1 ratio of carbs to protein. It's also lowfat. So that way, your body fully benefits from the carbs and protein (i.e., glycogen replenishment, muscle recovery and repair, etc.) while at the same time, burning off the food you just ingested and hopefully also some body fat. (This is known as the "afterburn" effect, in which the body burns calories at a higher rate immediately following exercise. This is why it's important to fuel your body with quality carbs and lean proteins within 15 minutes of finishing a workout. Might as well take advantage of the higher calorie burn, eh? :) )

Hazelnut-Chocolate Mousse Pudding

Ingredients:
1/2 c. Deglet Noor (common) dates, pitted, soaked in 1 c. boiling water, then drained, fully cooled, and squeezed to remove water
1/2 c. whole hazelnuts, skinned (you can buy them this way)*
3 Tbsp. unsweetened natural cocoa powder
1/2 c. lite silken tofu
1/2 c. soy (or almond) milk
1 tsp. vanilla extract
1/8 tsp. salt

Directions: Add all ingredients to a food processor and blend (for about a full minute or so) until smooth. Transfer pudding to dishes and serve.

Yield: 1 c., or about 2-4 servings, depending upon appetite. :)

Chef's Notes: To turn this recipe into a Nutella-like spread, simply omit the soy milk.

*Where to find whole, skinned hazelnuts: Believe it or not, I found skinned hazelnuts at Target (in their supermarket section), of all places, but I bet you could probably also find them at a place like Whole Foods, Wegmans or Trader Joe's. A generic supermarket might even carry them as well. Best to call ahead before visiting. And of course, you can always order them online.

Recipe #352: Tuna à La Tapenade

noreply@blogger.com (Corey Irwin Cyberpenguin) — Sun, 14 Apr 2013 19:00:00 PDT

Wanna pack on lean muscle mass and reduce post-exercise inflammation? Then try this tasty, easy-to-make, no-cook dish (from our upcoming book, The Athlete's Cookbook), which is made with ZERO mayo, is simply loaded to the hilt with lean protein and Omega-3's.

Tapenade is a refreshing, not to mention much healthier (!), alternative to mayo. It not only keeps the tuna moist, but also gives it a lighter and much more flavorful taste as well. You get maximum taste with minimum saturated fat, and all done without resorting to a single, artery-clogging globule of mayo. :)

If you're looking for other mayo-less "salad" recipes, you're in luck, because this blog has several. For starters, there are recipes for Fennel Potato Salad, Mexican Egg Salad, Asian Jicama Slaw, Greco-Roman Pasta Salad, Avocado & Tomato Salad, Three-Bean Salad, and Tomato & Goat Cheese Pasta Salad with Fresh Dill & Tarragon. If you're looking for other mayo-less salads with tuna in them, there's Samurai Salad" (Wasabi Tuna Steak Salad) as well as the Tuna & Avocado Lettuce Wraps recipe I created for Paleo Fitness. (Right now, the latter recipe is only available in the aforementioned book. Back when I was testing the recipe for that book, I took a few hasty snaps of the dish for posterity's sake. However, the photos didn't turn out (the lighting wasn't optimal, etc.), so that's one of the reasons you don't see that recipe here. ;) I may or may not post it. Time is of the essence, and at present, the main priority is finishing The Athlete's Cookbook. So, anything else will have to be on indefinite hold. After that book wraps, it's onto Smoothies for Athletes, and then back to a long-standing work-in-progress, my own healthy gourmet cookbook. :) So, don't hold your breath for that recipe. It might be a while. Lol.)

OK, got to get back to writing and cooking now, so hasta la vista and all of that. :) Hope you enjoy the recipe!

Tuna à La Tapenade

General Ingredients:
2 12 oz. cans tuna in water, drained
2/3 c. Greek olives, pitted and chopped (about 14 large olives)
1 Tbsp. fresh Italian flat-leaf parsley, finely minced
4 red bell peppers, with stems, seeds, and ribs removed, cut into long strips

Tapenade Ingredients:
1 c. Greek olives, pitted (about 18 large olives)
2 large garlic clove, unpeeled (about 1 Tbsp. worth)
1 Tbsp. capers, soaked in 1/4 c. water for 10 minutes, and then drained
1/2 Tbsp. freshly squeezed lemon juice
1 Tbsp. extra virgin olive oil
1/4 tsp. Dijon mustard
1 Tbsp. fresh Italian flat-leaf parsley, finely minced
1/2 tsp. dried oregano leaves
1/2 tsp. dried crushed rosemary leaves
1/2 tsp. dried marjoram leaves
1/2 tsp. dried basil leaves
1/2 tsp. dried thyme
1/8 tsp. crushed red chili pepper flakes
1/8 tsp. ground black pepper

Directions: Wrap unpeeled garlic cloves in aluminium foil and roast at 400°F in a toaster oven for 10 minutes. While garlic is roasting, prep the other tapenade ingredients and then place them into the food processor. Unwrap and peel garlic, let cool for a few minutes, then add to the food processor. Pulse until smooth and set aside. Place drained tuna into a large, non-porous bowl. Then transfer the tapenade to the bowl using a spatula, followed by the 2/3 c. chopped Greek olives and 1 Tbsp. finely minced, fresh Italian flat-leaf parsley, and thoroughly combine. Divide into equal portions and serve with red bell pepper strips on the side. The red pepper strips can conveniently double as “utensils” to spoon the tuna-tapenade salad right into your mouth. :) If desired, place tuna-tapenade mixture and red bell peppers on top of a salad or use as a sandwich filling.

Yield: 6-8 servings.

Recipe #351: No-Bake Chocolate-Cherry-Almond Energy Bites

noreply@blogger.com (Corey Irwin Cyberpenguin) — Fri, 12 Apr 2013 16:16:00 PDT

These nutritious, satisfying, and naturally sweet bite-sized treats make great pre- or post-workout snacks. They’re also the perfect portion size for a mid-day snack or even a mini-dessert. Take them with you on the go when you need something quick and healthy to pop into your mouth.

Not only are these treats healthy and portable, but they take only a matter of minutes to make. They also happen to be vegan and gluten-free.

These small mouthfuls are deceptively filling, which is actually great, because they've got built-in portion control. :) One taste, (and then maybe wait 20 minutes or so ;) ), and you're full! It's a healthy way to satisfy a sweets/chocolate craving without going overboard.

Unlike nutritionally deficient snack foods filled with refined sugar, starch, and processed ingredients, these little energy bites won't give you that empty, unsatisfied feeling after you're done eating them. No short-lived energy bursts that'll only send your blood sugar crashing down and leave you hungry again only minutes later. These little suckers have staying power. :) So, if you keep them on hand, you’re much less likely to reach for those less-than-healthy choices in a hasty moment of hunger and desperation. Instead of a quick pick-me-up, you'll be rarin' to go for hours. :)

This is just one of the easy, tasty snack recipes you'll find in The Athlete's Cookbook. :-D Not too long ago, I brought these energy bites into kung fu class and also to last week's martial arts tournament and shared them with our team. (Yes, the recipe yield is enough to feed an entire martial arts team. Lol.) They were a bit hit with my classmates, so I hope you will enjoy them as well!

No-Bake Chocolate-Cherry-Almond Energy Bites

Dough Ingredients:
1/2 c. oats, finely ground into flour in a food processor
1/8 c. slivered almonds
1/8 c. unsweetened cocoa powder
1 c. reduced fat almond butter (be sure to use the kind with salt)
1/4 c. honey
1 c. dried, sugar-free cherries, densely packed (available at Whole Foods)

Coating:
1/4 c. slivered almonds, coarsely ground in a food processor (with 3-4 quick pulses)

Directions: Combine first three dough ingredients (oat flour, slivered almonds, and cocoa powder) in a food processor and process until just incorporated. Then add almond butter and honey and pulse until smooth and fully blended. Add cherries and pulse only until just combined. Remove dough, place onto a clean surface and roll into bite-sized balls (about the size of a quarter) using the palms of your hands, then dip each ball into a small bowl containing the ground almond coating and roll around in the bowl to completely cover in nuts. Transfer each ball onto a 11" x 17" wax paper covered tray as you complete them, spacing them evenly apart from each other. Place tray in the refrigerator for 15 minutes to solidify. Eat and enjoy! Refrigerate any leftovers.

Yield: Approximately 38-40 bonbons.

Chef's Notes: If you're making these as a portable snack, I recommend individually wrapping them in small squares of wax paper and then placing them into an airtight container or resealable plastic bag. They also make great holiday treats as well.

Recipe #350: Coconut Chicken

noreply@blogger.com (Corey Irwin Cyberpenguin) — Wed, 03 Apr 2013 15:54:00 PDT

Coconut chicken has to be one of my absolute, all-time faves. Heck, coconut makes almost anything taste good. :) I love cooking and baking with it in all forms. It tastes great in seafood dishes (particularly fish and shrimp dishes), snacks, and all sorts of desserts and beverages, etc. Yeah, I'm loco for coco. ;)

This recipe uses coconut flakes, coconut milk, and coconut oil, so, it's got lots of coconut flavor. :) When it comes to creating delectable crusts for meat and seafood dishes, coconut flakes make a great substitute for bread crumbs, not to mention the fact that they've got a much greater nutritional value as well. Plus, in this particular recipe, the golden brown, crunchy coconut crust is not only tasty and nutritious but also has a practical culinary purpose as well -- it helps seal in moisture to keep the chicken tender and juicy.

This recipe is a little bit more unusual and exciting than your average coconut chicken recipe, because, even though it's uncomplicated and easy to make, it's got one unique thing going for it that the others don't, namely, my (no-longer-so-)secret ingredient, garam masala, which makes it a lot more flavorful and also gives it an extra kick.

Honestly, I don't know why I didn't create a chicken recipe like this sooner. :) I did, however, create a coconut shrimp recipe about a year ago entitled Indian-Style Coconut-Ginger Shrimp. That recipe and this one will both be included in the The Athlete's Cookbook, by Brett Stewart and myself, which will contain over 100 quick and easy healthy gourmet recipes to fuel the body for peak athletic performance and rapid recovery. There will be all sorts of fun and exciting entrées, appetizers, side dishes, snacks, desserts, and beverages in this book. Our book's currently available for preorder, and will be released on August 13, 2013.

Despite the bad rap that coconut oil's gotten over the years, it's actually quite good for you when consumed in moderate amounts. Most athletes have already heard about its myriad benefits out the wazoo, but I'll briefly mention some of them here, just in case you're not already acquainted with them.

"But wait, coconut oil is a saturated fat, so doesn't that automatically mean that it's bad for you?" Well, in a word, no. Let me explain: Believe it or not, coconut oil is actually one of the few healthy saturated fats that actually helps you to burn, well, fat. :) Not only that, it also provides an immediately usable, sustainable source of energy, which makes it the perfect choice for athletes. When consumed in moderation, it creates energy within the body, as opposed to most (animal-based) saturated fats, which have minimal health benefits and just end up sticking to your rear. ;)

So how can the saturated fat in coconut oil be such an effective fat-burning mechanism? The answer lies in its biochemical composition, or more specifically, its atomic structure: coconut oil contains lauric acid, a medium-chain triglyceride (MCT), which, as its name suggests, is a medium-sized chain of triglycerides. :) Unlike the long-chain triglycerides found in other types of fats, medium-chain triglycerides have a shorter chain of carbon atoms, and therefore can be more rapidly broken down (i.e., burned off) by the body and converted into energy. Since the body cannot readily store MCTs, it must burn them, thus resulting in an increase in fat oxidation (i.e., fat burning) and energy expenditure. This is how a moderate intake of coconut oil can lead to body fat loss.

Thus ends the scientific segment of this recipe post. Now onto the yummy part. :)

Coconut Chicken

Ingredients:
8 oz. (2 4 oz.) skinless, boneless chicken breast fillets
1 Tbsp. coconut oil
1/4 c. unsweetened, shredded (or grated) coconut flakes
1 Tbsp. garam masala (see below for recipe)
1 tsp. ground coriander
1/2 tsp. garlic powder
1/8 tsp. salt
1/4 c. coconut milk
1 Tbsp. fresh cilantro leaves, finely minced and densely packed (for garnish)

Garam Masala Ingredients: (Yield: 1 Tbsp.)
3/4 tsp. ground cumin
3/4 tsp. ground coriander
3/8 tsp. ground cardamom
1/4 tsp. ground cinnamon
1/4 tsp. ground ginger
1/4 tsp. ground black pepper
1/16 tsp. (pinch) ground clove
3/16 tsp. finely crushed bay leaves
1/8 tsp. ground cayenne pepper (or to taste)

Directions: About a half hour before cooking time, remove chicken from the refrigerator and let rest until it's reached room temperature. Thoroughly combine garam masala ingredients, (1 tsp.) ground coriander, garlic powder, and salt in wide but shallow bowl. Then add the coconut flakes and mix well. Set aside. Pour coconut milk into a separate bowl with the same dimensions. Place a large (12-13") saute pan over high heat for about 60 seconds. Then reduce heat to medium-low and add coconut oil. Next, quickly dip each fillet, one at a time, into the bowl of coconut milk, shake to remove excess, then dip into coconut flake mixture, gently pressing the chicken into the mixture to completely coat on both sides, and then place into the pan. Chicken should sizzle when it hits the pan; if not, the pan isn't hot enough. Cook 4-5 minutes, or until the juices run clear when pierced with a fork. Garnish each portion with cilantro. Serve and enjoy!

Yield: 2 servings.

Chef's Notes: Remember that the meat will continue to cook while it's resting on the plate (the temperature will rise by a few degrees), so be sure to cook the chicken just until the pink disappears and it's no longer fleshy. Otherwise, you risk overcooking it, and nothing's worse than dry, tough chicken. ;)

Adaptation: To make this recipe Paleo, simply omit the salt.

Recipe #349: Quinoa, Black Bean, & Feta Stuffed Peppers

noreply@blogger.com (Corey Irwin Cyberpenguin) — Wed, 27 Mar 2013 03:03:00 PDT

This recipe is basically a fusion of two different cuisines. There are all of the usual Mexican flavors and ingredients -- cumin, fresh oregano, lime juice, jalapeno peppers, cilantro, black beans, etc. -- but instead of just stopping there, I added some complementary ingredients that, in combination with one another, are decidedly Greek -- i.e., feta, eggplant, tomatoes, fresh mint -- which almost form a sort of moussaka on their own. :) So, the theme is basically "Mexico, by way of Greece." The strange thing is that this combo really works well together. Imagine that. :-D

A lot of times I'll start out with an idea of what I want to make and then create a recipe for it before I make it. After all, if it's something particularly unique or elaborate, Erik's going to need a grocery shopping list from me at least a few hours (or a day) in advance so he can pick up the ingredients on one of his after-work supermarket runs. (For the freshest-tasting meals possible, I like to make and serve these creations within mere hours of when the ingredients were first purchased.) We both work during the day -- he goes to a traditional 9-5 job and when I'm in "book writing mode," I typically write and cook all day, that is, unless I'm conducting other business. So, since he's already outside of the home, he'll usually stop by with ingredients on his way home, either right before lunch or after work. So thank heavens for Erik and advance meal planning. :)

However, this isn't always the way it works. Often times when I create recipes, I literally create them on the fly while I'm in the kitchen. And that's exactly what happened in this case. Creativity can work in mysterious ways, so the way I see it, you don't question it, you just go with it. :) There are times when I have absolutely zero idea what I'm going to make that day. I love playing it by ear, because it certainly keeps things dynamic and interesting. To my mind, the uncertainty of the unknown isn't something to fear or become anxious about; it's exciting, and I absolutely thrive on it! Sometimes I'll just go to the fridge and the pantry and see what we have available and work from there. :) I like to improvise because sometimes that leads to more creative and unique ideas, plus it makes thing more challenging and keeps me on my toes. It's almost like I'm preparing to be a contestant on the show Chopped. Lol. So give me some insanely weird basket of hodge-podge ingredients that don't seem like they'd ever go together, and I'll make a culinary creation out of them. In the real world, this is otherwise more commonly known to most of us as "Survivalist Cooking 101," i.e., when the last scrap of palatable food has been used up and all you're left with is a slice of moldy bread, one egg, and a lemon. ;) It's do or die time. And if you eat that piece of moldy bread, you just might've chosen the latter option, quite literally. ;) Thankfully, Chopped cooking contestants don't get baskets filled with moldy bread, or at least not intentionally. Lol.

Speaking of which, a bunch of my friends keep telling me that I should enter to be a contestant on that show as well as other cooking contest shows (like The Taste or Food Network Star) but right now, I just don't have the time or the inclination. To be completely frank (and let's face it, when am I not on this blog - Lol!), part of me is afraid that I'd be the "usual me" and say something feisty or pointed, or make a way-too-honest observation on national TV that I'd later regret. Either that, or I'd freeze up and say nothing. (Yes, believe it or not, even in my state of seemingly constant animation, that can happen. ;) ) Sure, if I go all full-throttle, no-holds-barred "typical me," it sure wouldn't be boring, but I can just see my mom watching and then giving me hell afterwards. ;) Anytime I'm on the fence about whether or not I should say or do something "edgy" (like being way too honest for my own good ;) ), the phrase, "Don't do (or say) anything your Mom wouldn't be proud of," sometimes echoes in my ear. Our mother raised us to conduct ourselves properly in public, but of course, behaving properly in TV land doesn't typically make for good TV (or good TV ratings!). And producers know this. Even so, most times I think that they'll intentionally edit seemingly harmless things people say on TV shows to transform them into much saucier sounding sound bytes for maximum dramatic effect, instead of giving the audience a fuller, and much more accurate (!), picture of the interactions or the TV contestants' personalities or situations. And of course, you just know they're not showing you everything that goes on (both in front of and behind the camera). There are always going to be several filmed moments that hit the cutting room floor for one reason or another. But one thing is for certain: they sure do love their catty, drama queens. Me, not so much -- I'm a peace-maker at heart and like to calm down people and situations versus stirring them up -- but that's a totally different discussion altogether. I'm not really interested in bringing the drama on national TV; I'll leave that to the reality TV divas with gigantic egos that are way out of control. ;) If I ever made it onto a show like this, I'd probably do my best to try to relax and have fun with it, versus catering to the camera or being too conscious of its presence all the time, the latter of which is, of course, more easily said than done. :) The bottom line is this: Wherever I cook, I just want to have fun creating new dishes (preferably while surrounded by my favorite people and pets) and cracking jokes. :)

Anyhow, let's move from reality TV cooking shows and back to, well, cooking. :) And so, with that lead-in, here's the recipe, which is, big surprise, yet another recipe for The Athlete's Cookbook. :) This book has over 100 recipes to fuel the body for athletic performance and rapid recovery, many of which you'll be able to preview here.

Quinoa, Black Bean, & Feta Stuffed Peppers

Ingredients:
1/2 c. (uncooked) quinoa, washed in 1 c. water, then thoroughly rinsed (to remove bitter saponin coating) and drained (makes 1 c. cooked)
1 Tbsp. extra virgin olive oil, divided
1 large bay leaf
1/4 c. shallots, peeled and finely minced
1 Tbsp. garlic, peeled and finely minced
2 c. eggplant, unpeeled and finely diced (into 1/2" cubes) (about 1/2 large eggplant)
3/4 c. water (or low-sodium vegetable broth, if preferred)
3 Tbsp. jalapeño pepper, with seeds, stems, and ribs removed (about 1 large jalapeño pepper)
1 Tbsp. fresh oregano leaves, minced and densely packed
1 15.5-oz. can black beans, rinsed and drained
1/2 c. feta cheese, crumbled
1 Tbsp. ground cumin
1 Tbsp. paprika
1 tsp. ground coriander
3/8 tsp. ground chipotle pepper
1/8 tsp. ground black pepper, or to taste
1/8 tsp. salt, or to taste
1 c. tomatoes, finely diced (into 1/2" cubes) (about 1 1/2 medium-sized tomatoes)
1/8 c. freshly squeezed lime juice
1/4 c. fresh cilantro leaves, finely minced and densely packed
1/8 c. fresh mint, finely minced and densely packed
4 large, wide red (or green) bell peppers, seeds and ribs removed with the tops sliced off and reserved

Directions: Bring a medium-sized pot of water to a rolling boil (on high heat). Add rinsed quinoa and boil for 10 minutes, then drain into a sieve over the kitchen sink, transfer to a bowl, and set aside. In the same pot you just used, heat 1 Tbsp. olive oil on high heat until glistening. Then reduce heat to low, add bay leaf, shallots, and garlic, and sauté for 5 minutes, or until tender. Next, stir in diced eggplant, followed by 3/4 c. water (or if preferred, the same amount of vegetable stock). Turn up heat to medium-high, cover with lid, and cook for another 5 minutes. Reduce heat to low. Remove lid and stir in jalapeño pepper, fresh oregano, cooked quinoa, black beans, and feta. Season with cumin, paprika, coriander, chipotle pepper, salt, and black pepper and cook, uncovered, for an additional 5 minutes, stirring frequently. Discard bay leaf and remove from heat. Allow to cool for 5 minutes, then stir in diced tomatoes, lime juice, cilantro, and mint until well combined, and set aside. Meanwhile, preheat oven to 350°F. Place bell pepper "cups" (upright) onto an aluminium foil-lined 9" x 13" baking tray and, using a large serving spoon, completely stuff each pepper (to the brim or slightly over) with an equal amount of quinoa-vegetable filling, making sure to compact each spoonful before adding another. (This recipe makes about 4 c. of filling, so fill each pepper with about 1 c. of filling.) Cover each pepper with its reserved top, followed by a small piece of foil. Mold foil around the sides of each pepper to secure. Place into oven and cook for about 50-60 minutes, or until the peppers are tender and juicy but still slightly firm and the filling is evenly heated throughout. (The filling should be hot but not intensely so.) About half way through, lift up the foil and pepper tops to take a peek and check on their progress. Allow to cool for several minutes, then transfer to plates, and serve.

Yield: 4 servings.

Chef's Notes: Advance preparation: The stuffing can be made up to a day in advance. Two days is probably pushing it in terms of texture and flavor, but if you like living on the edge, it will keep in the refrigerator for several days. :)

Vegetable selection and prep: When selecting peppers, be sure to pick large, squat, wide peppers that look like they can hold at least a cup of filling. The tall, skinny ones are a bit trickier to keep upright and their dimensions also make them harder to eat. It's the culinary equivalent of trying to cook the Leaning Tower of Pisa. ;) Pretty soon, you'll be lunging across the kitchen to save them from falling off the tray, while a little voice in the back of your head is screaming, "TIMBER!!!!!" Heheheh. So, do yourself a favor and save yourself the trouble: think like a civil engineer, and pick structurally sound peppers that won't topple over like dominoes should you breathe on them the wrong way. :)

Alternate preparations: There's a ton of protein in this dish already, i.e., the feta cheese and a hearty helping of quinoa. However, if for some reason, you need to up your protein intake, (or maybe you're just a big "cheese head" ;) ), you can also sprinkle each pepper "cup" with about 1-2 Tbsp. of either shredded mozzarrella or Monterey Jack cheese before covering them with their tops and baking them in the oven.

Recipe #348: Zucchini "Fettuccine" Alfredo

noreply@blogger.com (Corey Irwin Cyberpenguin) — Thu, 21 Mar 2013 08:35:00 PDT

This dish was on today's lunch menu, chez penguin. :) Of course, most people probably think "fattening" when the word, "Alfredo" comes to mind, but this recipe is, of course, a healthy version, which will be appearing in -- yes, you guessed it -- The Athlete's Cookbook, but of course. :) (In case you haven't been following the narrative of this blog, this is the fitness and nutritional lifestyle book that I'm currently writing with Brett Stewart.)

Below you will find some cool tricks showing you how to make Alfredo sauce taste flavorful and creamy but without all of the heaviness and loads of saturated fat. (And, unlike some other "lite" Alfredo sauce recipes, this one will still taste like the real thing. Lol.) And because this recipe combines Alfredo sauce with zucchini "noodles" instead of traditional, semolina pasta, you'll actually be able to rise from the table without feeling like you're going to shift the earth's gravitational force and send it flying directly into the sun. Hahaha. Even better, there'll be no bloated feeling or starch-induced coma fest afterwards. :) I haven't seen this exact technique used anywhere else thus far, so as far as I can tell, it's a "Chef Penguin original." Anyhow, this is just one example of the special secrets I'll be sharing with you in my books. (Yeah, sell it baby! Hehehe.)

So, I hope you'll enjoy this recipe, content in the knowledge that you'll be feeding your family healthy, satisfying, and delicious food. :)

Zucchini "Fettuccine" Alfredo

Ingredients:
4 long, medium-sized zucchini, peeled and julienned lengthwise into long, thin "noodles" (about 1/4" thick)
1 Tbsp. extra virgin olive oil
2 Tbsp. garlic, peeled and finely minced
1/2 c. shallots, peeled and finely minced
2 c. low-fat buttermilk
1 Tbsp. cornstarch (or arrowroot)
1 1/3 c. Parmesan cheese, shredded
1/4 tsp. ground nutmeg
1/4 tsp. salt, or to taste
1/4 tsp. ground black pepper, or to taste
1 Tbsp. fresh thyme leaves, densely packed
2 tsp. fresh marjoram leaves, finely minced and densely packed
1/2 c. unsweetened plain organic soy milk
1 Tbsp. Italian flat-leaf parsley, roughly chopped

Directions: Bring a pot of water to a rolling boil (on high heat), then add zucchini and cook for 10-15 minutes, or until tender but still firm. Drain, place into a large serving bowl, and set aside. While the zucchini is cooking, make the sauce: In a separate pot, heat olive oil on high heat until glistening, then reduce heat to low, add garlic and shallots, and saute for 5 minutes or until tender. Next, add buttermilk, followed by cornstarch, stirring to fully combine. Next, add Parmesan cheese, ground nutmeg, salt, and black pepper and cook for 10 minutes, stirring constantly. Add fresh thyme, marjoram leaves, and soy milk, and cook for an additional 5 minutes, continuing to stir. Remove from heat and set aside. Allow to cool for 5 minutes, pour sauce over zucchini, and gently toss to combine. (Cooked zucchini is very delicate, so take special care not to demolish it while your mixing in the sauce.) Garnish with parsley and serve.

Yield: 2 servings.

A "Taste" of What's to Come

noreply@blogger.com (Corey Irwin Cyberpenguin) — Wed, 20 Mar 2013 03:00:00 PDT

Almond Butter Frosted Almond & Date Muffins,
from The Athlete's Cookbook.

Hello All,

I just wanted to give you the latest news about the upcoming books I'm currently in the process of writing.

As some of you may already know, The Vegan Athlete and 7 Weeks to 10 Pounds of Muscle are now out in print! :-D And Paleo Fitness will be on its way to the printer's very shortly. Brett Stewart and I have been hard at work on our next book, The Athlete's Cookbook, which will provide nutrition and exercise programs for three different fitness goals -- endurance, strength, and body fat loss. Each program will provide an actionable roadmap for fueling the body for peak performance and rapid recovery, including exercises, meal plans, recipes, and sports nutrition tips. The book will provide lists of key proteins, carbs, and healthy fats that will best help athletes to reach their top potential. Each of these foods has a corresponding recipe that fits into a meal plan, along with a description of the sports nutrition benefits of key ingredients, to give you tangible, practical guidance on how to put all of the pieces of the program together for maximum effectiveness.

Seared Diver-Caught Scallops, Quail Eggs, & Caviar
with Fennel-Dill Purée, from the Cooking with Corey
Cookbook.

Then, after that, I'll be working on Smoothies for Athletes, a cookbook containing over 100 smoothie recipes -- fruit smoothies, green smoothies and protein shakes -- tailored toward pre-workout prep and post-workout recovery for endurance and weight-training, etc. In addition to the recipes, the book will have useful nutritional information on how to maximize their use.

And, then, finally, I hope to finish my general healthy gourmet cookbook. I'm still creating recipes for this book, which will contain over 250 original recipes, ranging from simple, quick and easy family-friendly favorites and ideal dishes for entertaining to grand, gourmet affairs. :) There will be something for everyone, no matter what your culinary skill level. I'm out to prove that everyone, and I mean everyone, can learn to cook tasty, healthy meals, if given the proper instruction, encouragement, and atmosphere. Towards this end, the recipe directions are written without any assumption about a person's cooking experience or skill level, so that anyone can make these dishes with complete confidence. :)

Unique to the book are original, never-before-created recipes that you won't find anywhere else, all of which have been taste-tested by not only me, but some very discerning friends, family, and colleagues, many of whom are experienced chefs with a highly refined palate. I will also teach you some techniques to make dishes healthier that you probably haven't seen before. You'll also see a wide variety of cuisines represented in this book from many different regions and cultures of the United States and around the world.

If you need delicious healthy go-to meals for breakfast, lunches, and dinners, plus quick healthy snack ideas, this book has all of that and more. This book will also give you the impetus to expand your horizons too. Try making a new dish, sample world cuisines you've never tried before, or learn new cooking techniques. This book contains a whole host of new things to learn and discover. The variety and exploratory nature of this book will not only further your development as a cook but will also keep your cooking experiences enjoyable and interesting. :)

By taking a lighthearted and irreverent perspective approach to food, my intent is to encourage people to have fun cooking and eating healthy food. I hope to ignite their curiosity and passion for food and cooking, and encourage them to revel in the joy and excitement of it all. That's really one of the book's underlying themes. And I'm going to do my best to help you set the stage for the best cooking experience possible so that you not only get lots of useful takeaways but also truly enjoy it!

Italian-style Marinated Vegetable Salad, from the
Cooking with Corey Cookbook.

This book is chock full of ideas, and not just meal ideas either. You'll find tips and food suggestions for entertaining, helpful information about kitchen tools and equipment, and useful pointers and advisories regarding particular foods and kitchenware, as well as insightful background about the origin and history of various foods and dishes from American regional and world cuisines, all of which will help make you a better-informed and more skillful cook.

Another key component of the book is quick, no-fuss (and no-mess!) meals: I'll provide you with easy favorites that you can make in a snap for your family for weekday meals. After a full day's work, you're probably tired and hungry, and would really love it if somehow healthy, whole, and delicious food would just magically appear on your table. I get that, I truly do! Well, I'm not a magician but this book will give you the next best thing. :) You'll get recipes that are easy, with minimal ingredients, and yet, are packed with flavor. Wow, how did I do that?! Yes, it's almost magic. Lol. And you'll be loving the quick dinners and the easy clean-up too!

Blueberry-Oatmeal Buttermilk Pancakes,
from The Athlete's Cookbook.

And for those of you who want to "play" on the weekends, this book has got you covered too. :) There are fun, simple recipes that even your kids can make. You might want to still supervise them in the kitchen, unless you're OK with food fights or sauce on the ceiling. Lol. But seriously, let's face it. Playtime in the kitchen isn't just for kids. We adults also want to have some fun in the kitchen too. For example, there are some easy-to-make pancake recipes for lazy Sunday afternoons that both you and your kids will love. And better still, they won't even realize that they're healthy. :-D All you'll see are smiles and empty plates. :)

All of the recipes from the book contain fresh, whole, and all-natural ingredients to help you cook delicious, satisfying meals without resorting to the use of processed food. You'll love how you feel after you eat this food! And if you eat these dishes in reasonable portions, you might even drop those last few stubborn pounds of body fat you've been trying to shed as well. Food is a huge part of health, and if you've got the eating and cooking part down pat, that's about 85% of what it takes to maintain a healthy weight and body fat percentage. However, this doesn't mean dieting or deprivation either. My cookbook contains a whole host of delectable desserts and snacks that will tantalize your senses, and also happen to be -- yes, you guessed it! -- healthy. :) I'll show you how to make delicious AND nutritious brownies, pies, cookies, and cakes that actually help you stay healthy instead of rotting your teeth. You almost won't believe your eyes, or the dial on your scale. ;)

To whet your appetite for a "taste" of what's to come, I'll leave you with one final photo of a recipe that will only be appearing in the cookbook:

White Chocolate Almond Butter Cookies from the Cooking with Corey cookbook. And yes, they've actually got
a lot of healthy, whole ingredients in them too. :)

Stay tuned for more sample recipes and photos from my upcoming books....

Happy Cooking,
-Corey

Recipe #347: Walnut & Parmesan Crusted Chicken with Fresh Herbs, Served with a Side of Steamed Broccoli

noreply@blogger.com (Corey Irwin Cyberpenguin) — Tue, 19 Mar 2013 19:08:00 PDT

This recipe is yet another selection that will appear in The Athlete's Cookbook. The unique thing about this dish is that it's made with zero added oil, and yet, the chicken tastes incredibly flavorful and moist, and won't stick to the pan. Right about now, some of you might be thinking, "Doesn't skinless chicken breast become dry or burn if you don't add oil to the pan while it's cooking?" Nope. :)

So, how the heck did I do that? Well, for one, the secret's in the ingredients themselves: the walnuts not only give the chicken an incredible flavor and texture but when they're cooked, they release their natural, healthy oils, which keeps the chicken moist and also prevents it from sticking to the pan. The walnuts and Parmesan also seal in moisture and flavor as they form a crust. The cooking technique used in this recipe really does work, and after you try it out for yourself, you'll be amazed at how well it works.

Not only is this dish low in saturated fat, but the ingredients in this dish have some amazing health properties, which are of particular significance to athletes, although they can certainly benefit anyone:

--Parmesan is one of the highest protein, naturally low-fat cheeses there is. It's important to feed your muscle lean protein, especially right after exercise, to help it repair itself and grow.
--Walnuts and flaxseeds are chock full of Omega-3s, which help reduce post-exercise inflammation.
--Chicken contains the highest amount of valine of any food. Valine is one of the essential branched chain amino acids (BCAAs) that help build muscle.
--The fresh herbs in this dish contain phytonutrients, which contain beneficial antioxidants.

Made this dish for lunch today and Erik gave it two thumbs way up. Otherwise, you wouldn't be seeing this recipe here. ;)

In fact, Erik's verdict is exceptionally useful, not only for perfecting recipes, but also because it's basically a litmus test to predict whether or not other people will like it as well. If he likes a dish, it's almost always a big hit with others. It's simply uncanny how many times this happens. I can't tell you why or how this works exactly; it just does. It doesn't matter what type of recipe I'm writing, his opinion is so on the mark that it's like he's some kind of freakishly accurate fortuneteller. ;) When I said as much to him, his response to this observation was this: "I just know what most people like." Not sure the explanation is as simple as that, but who knows, maybe it is. Lol. Bottom line: If he likes a recipe, it'll usually make its way into a cookbook. :-D

Walnut & Parmesan Crusted Chicken with Fresh Herbs, Served with a Side of Steamed Broccoli

Ingredients:
8 oz. boneless, skinless chicken breast fillets (2 4 oz. fillets)
1/2 c. walnut pieces
1/4 c. ground flaxseed
1/2 c. Parmesan cheese, shredded
1 Tbsp. fresh marjoram leaves
1 Tbsp. fresh thyme leaves
1/2 Tbsp. fresh oregano leaves
1/8 tsp. onion powder
1/8 tsp. garlic powder
1/8 tsp. salt
1/4 tsp. ground black pepper
1 large egg, at room temperature
1 Tbsp freshly squeezed lemon juice

Directions: A half hour before cooking, remove chicken from the refrigerator and allow to reach room temperature. Set aside. Add all remaining ingredients, minus the egg and lemon juice to a food processor and pulse until finely ground. Transfer to a large, shallow bowl and set aside. Crack egg into an another large shallow bowl, add lemon juice, and beat together. Set aside, next to the bowl of nut and cheese mixture. Heat a large (12-13") saute pan on high for 30 seconds. Then reduce heat to medium low. Dip chicken fillets, one at a time, into the egg mixture first, shaking off excess, and then transfer them to the bowl with the walnut-cheese mixture, coating chicken with crumbs on all sides and pressing to adhere. Be sure to wash off your hands between each dipping to make the chicken easier to handle. Place chicken fillets into the pan. Chicken should sizzle as it hits the pan. Sauté chicken for about 5-6 minutes per side, or until golden brown and the juices run clear. (You might have to adjust the cooking time slightly, depending upon thickness.) Cut into the chicken with a fork and knife to test for doneness. (Chicken should be juicy but no longer pink or fleshy on the inside.) Remove from heat and place onto plates. Let rest for a few minutes. (The meat will continue to cook as it rests, so be sure not to overcook it.) Serve chicken with a side of steamed broccoli.

Yield: 2 servings.

Chef's Notes: Here are quick directions for steaming broccoli: Bring a pot of water, lined with a steamer basket, to a rolling boil. The water line should just reach the bottom of the steamer basket. When water has come to a boil, add broccoli, close lid, and steam for 10 minutes. Immediately remove from heat and do not cook any longer than this; otherwise broccoli will overcook while it rests in the pot. (Properly steamed broccoli should retain its color as well as a bit of crunch and give.) Quickly drain broccoli into a colander and allow to cool for a few minutes. Season as desired and serve.

Adaptations: To make this dish Paleo, simply omit the salt, Parmesan, and flaxseed. Also, if you'd like to experiment by substituting other types of nuts, I suggest trying almond slivers, pecans, or macadamia nuts, all of which will complement this dish rather nicely. You could also try using a combination of different nuts for a more complex flavor.

Recipe #346: Buffalo Chili

noreply@blogger.com (Corey Irwin Cyberpenguin) — Wed, 06 Mar 2013 07:59:00 PST

The book Paleo Fitness has more or less wrapped, and so now I'm focusing my full attention on writing the next two 7 Weeks to Fitness books, The Athlete's Cookbook (by Brett Stewart and myself) and my first solo effort, Smoothies for Athletes. And yes, in case you were wondering, this particular recipe, like many others I've already shared here, will be making its way into The Athlete's Cookbook. :) This way, you'll get a better idea of some of the recipes/content that'll be in the book. And just like the previous fitness and nutritional lifestyle titles I've worked on from the 7 Weeks to Fitness series of the same name, (i.e., The Athlete's Cookbook), the recipes I've created in this book (as well as Smoothies for Athletes) will contain useful nutrition facts about the recipe ingredients and their sports nutrition application, i.e., specifically how the book's recipes can be used to reach a higher level of athletic performance. Speaking of which, if you'd like to read about the health properties of buffalo, you're welcome to read about that in a previous recipe post I'd written for a buffalo burger recipe located here.

Today, a friend of mine from my martial arts school came over for a cooking lesson, and the below recipe is what we made. We had a great time cooking together! By the time we'd finished cooking, we'd both built up a ferocious appetite, and couldn't wait to dig in. He was so hungry, he had two helpings! My friend loved the chili and took some leftovers home with him for his mom to try, who, he told me, also enjoyed the chili as well. He also seemed to like cooking and was a quick learner as well. In fact, tried his hand at making the chili the very next day. Even more impressive was the fact that he tried to make it from memory, because I'd created the recipe while we were cooking and at the time, hadn't yet had the chance to type up the recipe. :)

The nice thing about cooking with friends is that, when you're done in the kitchen, you're rewarded for your efforts with a meal. :) Plus, it's fun and relaxing to sit down with friends to enjoy a meal you just cooked together. For me, a huge part of the enjoyment of cooking with friends or teaching them how to cook isn't just the act of cooking itself or the pats on the back we give each when a meal turns out well. It's so much more than that. It's about the enjoyment we derive from eating and sharing a meal together, the creation or solidification of bonds we form with each other via the experience of cooking, and the satisfaction that goes along with giving, and sharing something with, friends and family that's both tangible, i.e., the food, and intangible (the experiences, etc.): When it comes to teaching, I love seeing them enjoy the process -- the discovery, the fun, and the satisfaction that they derive learning something new and the confidence-building sense of accomplishment they get from the hands-on experience of cooking. And, if I did my "job" correctly [by showing them how much fun (and useful!) cooking can be], then hopefully my own enthusiasm and love of cooking will catch fire and take hold in them as well.

Simply put, it makes me happy to make my friends and family happy too. :)

Cooking and eating together are often, without a doubt, some of the most basic (and dare I say, even profound) joys of life. Children are born knowing how to enjoy the simple pleasures of life, and as adults, witnessing and recognizing the truth in this realization is a great reminder that sometimes getting back to basics is one of the healthiest and refreshing things we can do to restore balance in our lives. In that way, cooking is not just a return to that sense of enjoyment, but also a way to reconnect with that very basic, visceral energy. I'm not saying that cooking itself is simple, because heaven knows, it can also be highly complex too, but rather that it can be restorative -- a stress relief valve, an escape or moment of respite to unplug from the world and leave everything else behind for a moment, a window into new and helpful insights, a chance to connect (or reconnect) with ourselves and others as well as with our own senses and creative energies, etc., etc. Sharing knowledge of food and cooking, cooking and eating together, feeding others -- it's something so fundamental, so primeval, so rewarding, and so nourishing in all senses of the word.

Buffalo Chili

Ingredients:
1 lb. ground buffalo meat
1 Tbsp. extra virgin olive oil
1 large bay leaf
1 Tbsp. garlic, peeled and finely minced (about 2 large cloves)
1 1/2 c. yellow onion, peeled and diced (about 1 small onion)
1 1/2 c. red bell pepper, diced (about 1 large red bell pepper)
1 1/2 c. green bell pepper, diced (about 1 large green bell pepper)
1 28 oz. can crushed tomatoes
14 oz. water (fill empty crushed tomatoes can 1/2 way with water)
1 6 oz. can tomato paste
1 Tbsp. apple cider vinegar
1 15.5 oz. can black beans, rinsed and drained
1 15.5 oz. can kidney beans, rinsed and drained
2 Tbsp. ground cumin
2 Tbsp. paprika
1 Tbsp. fresh oregano leaves, finely minced and densely packed (or 1 tsp. dried oregano)
1 Tbsp. ground coriander
1/2 Tbsp. Mexican-style chili powder (mild)
1/8 tsp. ground cayenne pepper, or to taste
1/2 tsp. salt, or to taste
1 15.5 oz. can California olives, pitted and sliced crosswise into 1/4" rounds (optional)
1/4 c. cilantro (or more), finely minced (for garnish)

Directions: Thirty minutes before serving, remove meat from refrigerator and let rest, to reach room temperature. (This allows for even heat distribution during cooking.) Next, thoroughly combine all dry spices (cumin, paprika, coriander, chili powder, cayenne pepper, and salt) and fresh, finely minced oregano in a small bowl and set aside. In a large wide stock pot, sear meat on high heat for about 10 minutes or until completely browned (all the way through), stirring frequently and breaking up the meat into small pieces using a heat-proof spatula. Remove from heat. Drain liquid fat from pot, transfer meat to a bowl, and set aside. Thoroughly scrub/clean and wash out pot and place back onto stove top range. Heat olive oil on high heat until glistening. Then reduce heat to low, and saute bay leaf, garlic, and onions for 5 minutes or until tender, stirring occasionally. Next, add the meat back in, then the green and red bell peppers, followed by the crushed tomatoes, water, tomato paste, vinegar, black beans, kidney beans, and spice mix (from the bowl you set aside earlier), and stir. Simmer (i.e., cook below the boil) for about 15 minutes, or until peppers are just cooked enough so that they still retain their color and a bit of crunch. Let cool for about 10 minutes, then stir in olives, if using. Discard bay leaf and serve.

Yield: 8-10 servings if made with the olives, and about 6-8 servings if made without them.

Recipe #345: Caribbean Fish Stew

noreply@blogger.com (Corey Irwin Cyberpenguin) — Sat, 09 Feb 2013 14:35:00 PST

Served this dish for lunch, twice -- first to a friend during the week and then to two friends earlier today. In addition to the soup, I also fed the latter friends Jamaican Jerk Chicken, another one of my Paleo Fitness recipes, before heading over with them to a martial arts store to buy kung fu shoes. (We are all students from the same martial arts school.) It's been a day of martial arts -- t'ai chi for 1 1/2 hours, kung fu for an hour, a quick 30-minute weightlifting session, and then, finally martial arts shopping. :)

Caribbean Fish Stew

Ingredients:
2 Tbsp. extra virgin coconut oil (1 Tbsp. for sautéing fish and 1 Tbsp. for sautéing vegetables)
1 lb. cod fillets, skinned and cut into bite-sized pieces (or use other firm, non-flaky white fish like monkfish, mahi mahi, haddock, halibut, etc.)
1/2 c. shallots, peeled and finely minced (about 2 large shallots)
2 Tbsp. garlic, peeled and finely minced (about 4 large cloves)
2 Tbsp. fresh ginger, peeled and finely minced (a 2" piece)
1/2 c. celery, diced
1 large fresh bay leaf
6 c. water
1 13.5 oz. can coconut milk
3 c. vine-ripened tomatoes, diced (about 7 large tomatoes)
6 Tbsp. tomato paste (omit if Paleo)
1 Tbsp. Scotch Bonnet pepper, seeded and diced (about 1 small Scotch Bonnet pepper)
1 c. red bell pepper (about 3/4 large pepper)
1 c. green bell pepper (about 3/4 large pepper)
1 c. okra, sliced crosswise into 1/4" rounds
1/4 tsp. ground allspice
1 tsp. saffron threads
1/4 tsp. ground black pepper, or to taste
1/2 tsp. salt, or to taste (omit if Paleo)
1/2 Tbsp. fresh thyme leaves
2 Tbsp. freshly squeezed lime juice
1/4 c. fresh cilantro, finely minced

Directions: In a large (12-13") sauté pan, heat 1 Tbsp. extra virgin coconut oil over high heat until shimmering. Reduce heat to medium high, then add cod fillet pieces, and sauté 5 minutes per side, or until crisp and golden brown.

Meanwhile, in a large stock pot, heat remaining 1 Tbsp. extra virgin coconut oil on high heat until shimmering. Reduce heat to low, then add shallots, garlic, ginger, celery, and bay leaf, and sauté for 5 minutes, or until tender, stirring occasionally. Deglaze with 1/4 c. water, scrape off fond (brown bits on the bottom of the pan), then add the remaining water and coconut milk and bring to a rolling boil, covering with a lid to boil faster. Uncover lid, reduce to medium-low heat, then stir in tomatoes and tomato paste (if using), and simmer, uncovered, for 10 minutes. Add sautéed cod fillet pieces, Scotch Bonnet pepper, red and green bell peppers, okra, ground allspice, saffron, ground black pepper, salt, and thyme leaves. Then cover again, and simmer for 5-7 more minutes, or until vegetables are tender but still retain their color. Remove from heat, uncover, and allow to cool for 10 minutes. Discard bay leaf, add lime juice, stir, adjust seasonings to your liking, garnish with fresh cilantro, and serve immediately, with a side of Swoon-Worthy Sweet Potatoes, if desired.

Yield: About 3 qts. (12 c.), or 6 servings (of 2 c. per person).

Recipe #344: Mushroom Pepper Steak

noreply@blogger.com (Corey Irwin Cyberpenguin) — Mon, 04 Feb 2013 10:26:00 PST

Made this steak yesterday for lunch. That means I had to start cooking it at around 10 or 10:30 am. That might seem strange to some to start making mushroom pepper steak so early -- and it certainly sometimes feels odd to me too :) -- but that's what needs to be done to get a decent photo. What a gal has to do for good natural lighting. ;) Only one catch: yesterday was really overcast, and it was really hard to get bright enough lighting, except for a brief flash of sun rays, which lasted less than 5 minutes. Thankfully, I was able to take advantage of those precious minutes, but the light still wasn't strong enough for an ideal session. To compound the situation, I didn't really have enough of a time window to play around with the food arrangement as much as I would've liked. Hence the below photo. ;) How's that for honest? :-D

It's not that the above photo is so horrible, (relatively speaking), but rather, just not as good as I would've liked. However, there's no time to fix that now. Got to move onto the next Paleo recipe and get the remainder of the testing done (for the Paleo Fitness book) ASAP! There are only a handful more recipes to test (and photograph) after this one -- and while getting a great photo is certainly a bonus, it's not of the essence right now. The recipes are frankly just more important, because that's what people will see in the book. (Thankfully, none of the Paleo food photos will appear in the book, just on this blog as well as Facebook, Twitter, Flickr, and Pinterest. Lol. I'm insanely busy as is, so it's one less thing to have to be perfectionistic about. And book photos really do have to be perfect.) There have also been so many grey mornings in the past few weeks, but I don't have time to fuss over dish placement or food arrangement or wait for the perfect lighting. This is probably why you see such mixed results here lately in terms of photo quality. There, I said it.

In fact, when Erik saw the results of the photo session, he agreed with my assessment that the dish should probably be reshot, and maybe at some point, it will. (However, now is definitely not that time.) He also said that there were so many mushrooms on the steak that he could barely tell there was a steak underneath. :) Of course, this comment was made after we'd already eaten the steak. Lol. I replied, "That means I'll have to make another steak for a photo reshoot. His response? "Fine by me." :)

So, please just ignore the above photo and imagine a perfectly composed dish with excellent lighting instead. :) Regardless, know this: The recipe tasted good -- it got two thumbs way up from Erik, and really, when it comes right down to it, isn't that what truly counts?! OK, the explanation is over now, I promise. Carry on. :)

(Please note that the recipe featured below is the non-Paleo version, with the Paleo modifications shown in parentheses.)

Mushroom Pepper Steak

Steak Ingredients:
1 8 oz. steak filet (about 3/4-1" thick), at room temperature (remove from refrigerator at least 30 minutes before grilling)
1 tsp. cracked black peppercorns (crack peppercorns with a pepper mill)
2 tsp. coarse ground salt, or to taste (omit if Paleo)
2 tsp. fennel seeds
2 tsp. garlic powder

Sautéed Mushrooms (Ingredients):
1 Tbsp. avocado oil
1/4 c. shallots, peeled and finely minced (about 1 large shallot)
1 c. mushrooms, quartered
1/16 tsp. salt
1/16 tsp. ground black pepper, or to taste
1 tsp. fresh thyme leaves
1/8 c. red wine* (if Paleo, substitute beef stock or water)

Directions: Preheat grill to high. Mix together all of the steak spices (cracked black pepper, fennel seeds, and garlic powder) in a small bowl. Put steak on a large plate, then sprinkle spice mix on top. Using tongs, grasp steak, flip over, and season on the other side. Then place steak filet onto its side, and gently press it into the remaining spices on the plate, rotating it around until all sides have been thoroughly spiced, and place onto hot grill. Grill steak, with top down, for about 3-5 minutes per side (for medium rare), or until desired temperature has been reached. (Remember that once it's done, the steak's temperature will continue to rise a few more degrees as it rests, so be sure not to overcook your steak.) At about the half-way point, cut into steak with a fork and knife to check for doneness, and flip to the other side when ready. When done, remove from heat and let rest on a heatproof plate for 5 minutes before serving. Divide steak into 2 portions and place onto dinner plates.

While steak is resting, heat avocado oil in a large (12-13") sauté pan and sauté over medium heat for about 60 seconds, then reduce heat to low, add shallots and sauté for about 2 minutes, or until translucent. Add mushrooms, sprinkle with salt and pepper (from about 10-12" or so above, for even distribution), and sauté until tender, about 5 more minutes. Then deglaze with red white (or beef stock/water), stirring continually, and cook for more 5-6 minutes, or until mushrooms are golden brown. In the last 3 minutes of cooking time, add the fresh thyme leaves and stir to combine. Remove from heat, and serve while hot, alongside (or on top of) steak. Enjoy!

Yield: 2 servings.

Chef's Notes: *Regarding the red wine selection, a Zinfandel or Malbec will do nicely, but just be sure that it's nothing too oaky. (IMHO, avoid Cabs and Merlots; they're way too overpowering for this dish.)

Recipe #343: Paleo Virgin Mary

noreply@blogger.com (Corey Irwin Cyberpenguin) — Fri, 01 Feb 2013 16:19:00 PST

The Virgin Mary is the non-alcoholic version of the Bloody Mary. This drink is a cool and refreshing accompaniment to dishes like barbecued chicken cooked on an outdoor grill.

Made this drink today, right after completing the photo shoot for the sweet potatoes recipe. Of course, as one might surmise from the title, it's for our upcoming book, Paleo Fitness. :)

The below version is a non-Paleo format but contains a simple modification to make it Paleo, i.e., the omission of salt. True to form, this Virgin Mary's definitely got a kick to it. So buckle up, and get ready for a wild ride. :)

Paleo Virgin Mary

Ingredients:
4 c. vine-ripened tomatoes, diced (about 5 large tomatoes)
1 c. celery, roughly chopped
1 c. carrots, peeled and roughly chopped
1/4 c. scallions, roughly chopped
2 tsp. pure white horseradish, ground (or to taste; for slightly less heat, use 1 1/2 tsp. instead)
1/2 c. freshly squeezed lime or lemon juice (about 3-4 limes or lemons)
1/4 tsp. ground cayenne pepper, or to taste
1/2 tsp. ground black pepper
1/2 tsp. coarse ground sea salt (omit if Paleo)
1 c. ice cubes

Optional Garnish Ideas:
4 large leafy celery stalks, cut in half
lime or lemon slices
carrot &/or cucumber sticks (use as swizzle sticks)
fresh basil leaves
red bell pepper slices
garlic, minced or crushed (mixed into the drinks)

Directions: Combine all ingredients in a blender and pulse until smooth. Pour into a large pitcher and chill. Adjust seasonings to your liking. Serve over ice cubes, decorating each glass with the garnish of your choice.

Yield: 40 oz., or 5 (1 c.) servings.

Chef's Notes: To avoid watering down your drinks, reserve some of the Paleo Virgin Mary beverage, freeze into ice cubes, and use instead of traditional ice cubes.

Recipe #342: Swoon-worthy Sweet Potatoes

noreply@blogger.com (Corey Irwin Cyberpenguin) — Fri, 01 Feb 2013 11:00:00 PST

This flavorful sweet potato side dish is packed with nutrients. Sweet potatoes are the perfect carbo-loading food for endurance athletes. So, instead of carbo-loading with pasta, which has limited nutritional value, try sweet potatoes instead. They'll give you lots of energy and taste really good too! This recipe uses walnut oil, a Paleo staple oil that's rich in Omega-3's. And, of course, as the many recipes preceding this one, this is yet another recipe I've created especially for the upcoming book, Paleo Fitness. And like the other Paleo recipes before it, this recipe is the non-Paleo version but contains a simple modification to make it Paleo, namely the omission of the salt. :)

I'll be posting several more Paleo recipes over the next few days as I'm trying to wrap up the recipe testing process for this book as quickly as possible. Then, after that, you'll be seeing recipes here from my next two (cook)books, Smoothies for Athletes (i.e., my first solo bookwriting effort) and The Athlete's Cookbook (by Brett Stewart and myself). This will give you just a "taste" of the types of recipes that will appear in these upcoming books. Pun intended. :)

Swoon-worthy Sweet Potatoes

Ingredients:

1 lb. sweet potatoes, unpeeled, scrubbed, and diced into bite-sized (1/2"-3/4") pieces (about 2 medium-sized potatoes; makes about 3 c. diced)
3 Tbsp. walnut oil
1/8 c. (2 Tbsp.) freshly squeezed lemon juice

1 Tbsp. paprika

1 tsp. cracked black pepper (or to taste)
1 tsp. coarse sea salt (omit if Paleo)
1/8 c. fresh Tuscan Blue rosemary leaves, finely minced (about 2 large sprigs)
1 1/2 Tbsp. garlic, peeled and finely minced (about 3 large garlic cloves)
1/2 c. shallots, peeled and finely minced (about 2 large shallots)

1/8 c. fresh oregano leaves, finely minced (about 1 large sprig)

1/8 c. fresh thyme leaves (about 2 large sprigs)

1/8 c. fresh Italian flat-leaf parsley, finely minced

Directions: Place all ingredients, except for the oregano, thyme, and parsley, into a large bowl in the exact order shown above, and toss with a spatula or large serving spoon until potatoes are fully coated. Next, heat a large (12-13") sauté pan for about 30 seconds on medium-high heat, then reduce heat to medium, and add sweet potato mixture to the pan, evenly distributing the potatoes across the pan. Cook for 10 minutes, then add oregano and thyme and cook for another 10 minutes, stirring frequently. Add parsley and cook for a final 2-3 minutes, or until potatoes are tender and golden brown. Remove from heat, garnish with a few sprigs of fresh parsley, and serve immediately.

Yield: 4 servings.

Recipe #341: Spicy Chicken Wings

noreply@blogger.com (Corey Irwin Cyberpenguin) — Thu, 31 Jan 2013 14:51:00 PST

This hot and spicy Cajun dish can be served as an appetizer (with your favorite dipping sauce) or as a meal. I created this recipe expressly for the upcoming book, Paleo Fitness. OK, got to get ready to leave for kung fu class very soon, so I'm just going to cut to the chase and quickly post the recipe. :) Enjoy!

Spicy Chicken Wings

Ingredients:
1 lb. chicken wings (about 6 wings), cleaned, defatted, rinsed, and drained
3 Tbsp. walnut oil (if non-Paleo, you can use extra virgin olive oil instead)
2 Tbsp. freshly squeezed lemon juice
1/2 Tbsp. garlic powder
1 Tbsp. ground cumin
1 Tbsp. paprika
2 tsp. dried oregano leaves
1 tsp. ground ginger
1/4 tsp. ground black pepper
1/4 tsp. ground cayenne pepper
1/4 tsp. salt (omit if Paleo)

Directions: Place prepped chicken wings onto a large plate and pat dry with paper towels. Diagonally slash wings with a sharp knife. Then transfer to a large resealable plastic bag, add all remaining ingredients, seal, and gently shake bag to combine. Massage chicken from outside of bag to evenly distribute spices and rub them into chicken, including the slashes and crevices. Refrigerate overnight.

To make on the grill: Preheat grill to medium-high heat. Place wings onto the grill, close the grill top, and grill wings for about 20 minutes total, or until juices run clear when pierced with a fork, turning them over once after the first 10 minutes to cook on both sides. Serve immediately.

To make in the oven: Bake wings in a 350°F preheated oven for 20 minutes total, or until juices run clear when pierced with a fork, turning them over once after the first 10 minutes to cook on both sides.

Serve hot with your favorite accompaniments and enjoy!

Yield: 6 wings, or 2 servings.

Recipe #340: Niña Colada Punch

noreply@blogger.com (Corey Irwin Cyberpenguin) — Thu, 31 Jan 2013 09:30:00 PST

This recipe might look familiar to you. That might be because there are already two other niña colada incarnations on this blog -- one's a smoothie and the other one's a (non-alcoholic) cocktail. So what makes this one different? Well, for starters, it's a punch recipe, (which, of course, is just perfect for parties!), and it's also vegan. In fact, this recipe appears in our recently published book, The Vegan Athlete. :)

Niña Colada Punch

Ingredients:
2 c. unsweetened pineapple juice (not from concentrate)
1 c. unsweetened pineapple juice (not from concentrate), frozen into ice cubes
3 (13.5 fl oz.) cans light unsweetened coconut milk
1/4 c. + 1 Tbsp. honey
1/4 c. freshly squeezed lime juice
1 c. club soda
2 scoops coconut (or vanilla) (soy) ice cream or other nondairy ice cream

Directions: Add all ingredients except the ice cream into a blender in batches, and pulse until well-blended and smooth. Add ice cream and serve immediately.

Yield: About 1 gal., or 16 (1 c.) servings.

Paleo Recipes Galore!

noreply@blogger.com (Corey Irwin Cyberpenguin) — Wed, 30 Jan 2013 18:38:00 PST

I just prepped some Spicy Chicken Wings for tomorrow's Paleo Fitness photo shoot. They're currently marinating in the refrigerator as I write this. :) If things go according to plan, tomorrow I'll also be shooting two other recipes for this book -- Paleo Virgin Mary and Swoon-Worthy Sweet Potatoes-- as well.

Over the next several days, you'll probably see several more Paleo recipes. Then, from there, I'll move onto recipes that'll appear in The Athlete's Cookbook, by Brett Stewart and myself, which will address cooking, eating, and exercising for three different goals -- body fat loss, endurance, and strength. By addressing both the food and exercise components, our book will provide you with a step-by-step plan to help people achieve total body health and fitness: athletes will build muscle, lose fat, and perform at a higher level. It's part cookbook, part sports nutrition guide, and part training program.