Jurgens' Fruity Cheese Curds

Hi guys,

Here's one of my favorite last meals of the day (typically after my workout). It's done in 2 minutes...
I'm Belgian, so pardon my metric system :-P

- 500 gr. of low-fat soft curd cheese (hope I translate this correctly from 'kwark' in Dutch :-))
- 1 banana sliced
- 20 gr. natural (fruit) muesli
- 1 spoon of light fruit jam or a touch of sirop, for sweetness

Mix it all up and enjoy...

As a variation to the banana I love to throw in a bunch of strawberries (much less calories)

Adds up to:

500 kcals
48 gr. protein

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Goldie's Sandwiches-To-Go

There have been a lot of threads lately about "what do I eat at school?" and "what can I take to school for meals?" so I thought I'd put together some sandwich options. As with any food, you should check the various ingredients' nutritional labels to make sure there aren’t any sneaky added ingredients (like sugars) and to be sure the calories and fat amounts fit in your nutritional plan. Also pay attention to the “serving size”. Sometimes what you think is one serving, really isn’t.

Make your meal the evening before. Start with:

Whole wheat or whole grain bread.

~or~

Whole wheat tortilla--a large one works best.

Be aware that if you use mayonnaise, it’s high in fat. Alternatives are: mustard, non-fat yogurt, refried beans, ground horseradish, or hummus.

Add the filling:

Low-fat cold cuts—chicken, ham, turkey, beef. Best is home-grilled or home-baked meat.

~or~

Tuna, salmon, ham, bean, or chicken salad. Chop up the cooked fish/meat/beans, if it isn’t already. Add non-fat yogurt or hummus to moisten it. Stir in one or more of: chopped celery, chopped broccoli, chopped cauliflower, or any firm veg you can chop. Add seasoning… a little salt, ground black pepper, ground red pepper, chili powder, paprika, curry powder, whatever you like. My favorite is chicken salad with non-fat yogurt, curry powder, and chopped cucumber. I also like tuna salad with non-fat yogurt and chopped raw broccoli, paprika, and a sprinkle of parmesan cheese.

Add the toppings:

One or more of the following: thickly sliced tomatoes; squares of sweet red- green- or yellow-pepper (or hot peppers!); slices of cucumber; raw zucchini; raw yellow squash; avocado; or any other veg that can be sliced.

For added protein, put a slice of low-fat or non-fat cheese on it.

*If you’re using a tortilla, you might want to chop or slice the ingredients to make it easier to roll it up. Put in the filling, roll it up, and tuck in the ends of the tortilla so the filling won’t squish out too easily.

Prepare to take it to school:

Wrap the sandwich/tortilla in tin foil. Put it in the freezer. Remember to take it out of the freezer the next morning, and put it in your pack. On TOP of the books, NOT under them. By the time you’re ready to eat, it will have thawed but still be cool.

For a beverage:

Save and wash an empty single-serving plastic water or soda bottle. Put in enough dry skim milk powder so that when you add water, it will taste okay. If you want a little more flavor, add powdered chocolate milk mix. Right before you want to drink it, add cold water; screw the cap back on and shake gently; and open it carefully so it won’t ffzzzssstttt all over you.

Add a piece of fruit, like an apple, orange, or banana.

You can also take small plastic bags of sliced raw veg like carrots, sweet peppers, cucumber, zucchini, or cut up broccoli or cauliflower.

These are just some ideas to get you started. Once you experiment, you can come up with all kinds of good options for portable meals! Barrett's recipe for White Kidney Salad would work very well rolled up in a tortilla! Ideas for other tortilla meals are occurring to me already… beans, chopped cabbage, chopped jalapeno peppers, salsa and low-fat cheese…

…the possibilities are endless!

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canadianguy's Pickled Eggs

These are great to have and usually do not require to be refregerated.  Can have a loads of them in the fridge ready to go.

This is a real simple one.

Ingredients
12 hard-boiled eggs
2 pints (1.1 l) of vinegar (malt or cider)
1 teaspoon (15g) of ginger
1 teaspoon of black pepper
1 teaspoon of allspice

Method
Cook the eggs.  While they are cooling make the brine
Place all of the other ingredients into a pot, stir them together and heat to boiling.
Once the liquid reaches boiling point, reduce the heat and let the liquid simmer for about 10 minutes.
after 10 minute remove from stove and let cool to room temp.
Put eggs into a large enought jar
Pour the cooled (must be cooled) over eggs.  Close lid tight
Store the jar in a cool and dark spot for at least a month. The eggs will be ready to eat after this time.

The best thing to do if you like these is to make a batch every 2 weeks so that you have an endless supply.

You can change up the spices to ones you prefer, cayenne is nice, clove is nice, anything wokrs if you like the flavour.

**** DISCLAIMER : AUTHOR NOT RESPONSIBLE FOR NOXIOUS FUMES!!!!

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retropunk's Microwave Tilapia

I posted this several months ago.  It was meant for another recipe for people to use with the microwave.... especially for those that don't have access to a oven/stove.


Need:
4oz fillets (usually come in this size, or about)
Reduced fat feta cheese
Roma Tomatoes
Seasoning or Salt and Pepper
Lemon juice
Tilapia (4oz fillet)

Recipe:

    * Cut fillet in half
    * Put any seasoning on it (or just salt and pepper)
    * Drizzle (or apply with a brush) a very small amount of olive oil (I used 1 tsp)
    * Place on plate and cover plate, cover plate with plastic wrap and leave a small opening.
    * Cook for 1.5 mins in microwave
    * Take a pinch of reduced fat feta cheese (and I mean small)
    * Dice up half of a roma tomato
    * Put tomato and cheese on top of the fillet
    * Cook for another 1.5mins
    * Flake with fork.  Cook for another 1.5mins if it doesn't flake.
    * Apply small amount of lemon juice if desired


You could also add basil or something else.  The feta cheese and tomatoes nutrition will be almost nothing.  1 teaspoon of feta cheese is about .6 calories.  You could use a plastic bowl type cover on your plate too.
Makes two servings
Calories: 75.76, Fat: 3.29, Protein 11.38g, Carbs: 0g, Cholesterol: 28mg


Meal

    * 1 Protein
    * 1 veggie portion (2/3 cup)
    * 1 bean portion (1/2 cup)
    * 1 grain (slice of ww bread)

Total:
Calories: 328.16, Fat: 4.29g, Protein: 24.38g, Carbs: 48g

This does have more fat than Scooby recommends.  You could try using no oil, and your fat intake will be about 0.5g per ounce of the tilapia, but it may be a little dry.

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Mind Axis' Cinnamon-Raisin Peanut Butter Yogurt

1/2 cup plain, nonfat yogurt
1/4 cup oats/dried fruit mix
1 tbsp peanut butter
1 tsp cinammon
Some raisins

I forget exactly how many calories this is but its somewhere around 300. There's only about ten grams of protein in this too so you'll need to down some powder if you're looking to get more out of a meal. The cinnamon and raisins go really well together in the yogurt. The peanut butter i use is also only made up of peanuts. The only ingredient on the label is peanuts. Tastes great, only fat in it comes from the peanuts and the sugar comes from the fruit.

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Karmuffel's Basic Pasta Sauce

Greetings,

this is my first post in this forum, since scooby helped me very much in learning about a good way to do bodybuilding and keeps me motivated and inspired again and again i'm feeling to contribute to this forum.  Excuse for my english since i'm not a native speaker.
So this is a basic recipe for a pasta sauce containing only vegetables and meat (if you like).  Its very quick and easy to do and you can add whatever you like.

What you need for 1-2 portions:
1 onion
5 tomatos
a little bit broth
olive oil
balsamico vinegar
salt, pepper, herbs and spices

and thats it

peal the onion and cut it to small cubes (called brunoise), cut the tomatos in rough pieces (1/8).
Get a pan and heat it up medium, when its hot, add the olive oil and wait for it to heat up.  Throw the onion in and sweat it until its transparent, now add the tomatos and let them sweat a bit.  Extinguish it with vinigar, let it reduce a bit and add the broth.  Now let it simmer for a while until the tomatos are soft and season to taste.

now thats very easy, isnt it? this is a great basic for any kind of sauce you want to do, you can add everything you got in the fridge.

some examples:

carrots - skinn them, cut them into pieces (as big as you like) and put them in first, let them sweat ultil they start changing the color and get a bit brighter, then add onions etc.
paprika - same as carrots but take a lot less time and you dont need to skinn them obviously
leach - cut it into rings and add it after the onions
mushrooms - slice them and add them after the onions
garlic - cut it as fine as possible and add it together with the onions
meat - you can use any kind of meat you like, let it sweat first until it is half way done, then add the rest of the ingredience and finish to cook it in the sauce.
you can even use your leftover cold cuts, just throw them in with the tomatoes

now for the herbs and spices - the easyest option is to buy a pack of dried italian herbs (often including basil, marjoram, thyme, rosemary, etc) or herbs of the provance.  Also Paprika and chili goes very well with it.  If you want to add fresh herbs like basil - cut it finely and add it when the sauce is finished.  Dont add them too early because the heat kills the color and the taste very fast.  capers go very well with it too.
also i realy recomment to add a LITTLE bit of suggar (just a prise).
instad of vinegar you can also use a shot of red whine to extinguish the sauce.
if you dont want to use fresh tomatos, the pealed ones you get in a can work good too but i like fresh tomatos better

Karmuffel's Spaghetti

1 onion
1 garlic clove
a few capers
a handfull of chery tomatos
a few anchovys
olive oil
balsamico vinegar
spaghetti
italian herbs, salt, pepper

cook the spaghetti
peal the onion and garlic and cut it into fine cubes, cut the cery tomatos in half.  sweat the onion and garlic in olive oil.  add the chery tomatos.  add the capers and anchovys and sweat it until the tomatos begin to soften a bit.  now add the spaghetti in the pan, extinguish it with balsamico vinegar and mix it up real good.  now add olive oil and again a bit vinegar (basicly you are making an vinegar - oil marinade for the pasta) season to taste and mix it up very good.

its very easy and fast to do, you dont need to cut tons of vegetables, its healthy and delicious.

i hope i could inspire you to try this out and feel free to tell me if you like this style of pasta

best regards and have fun