Easy Anabolic Chicken Burritos

Difficulty: EASY
Servings: 8
Nutrition Information
Calories: 450
Protein: 59g; Carbohydrates: 17g
Monosaturated Fat: 4g; Polyunsaturated: 1g;
Saturated: 4g; Fiber: 10g

About This Recipe

---

This basis for this recipe comes from a blog reader, Mike Hulz, former (and most winning) men's basketball coach at Minot State University. Mike's original recipe made 5 servings. Here I have increased the servings to 8; and kicked up the protein by using more chicken and adding cottage cheese and black beans to the filling. I used one 17.5 oz. package of Large Whole Wheat Tortillas (by La Tortilla Factory). I also used one large can RoTel diced tomatoes and green chilies in place of regular diced tomatoes. The RoTel along with the pepper jack cheese provide plenty of heat, so I omitted the jalapeno pepper from Mike's original recipe. With 59 grams of protein, 10 whopping grams of fiber, and a mere 17 grams of carbs, this is a muscle-building, fat-burning powerhouse! Most of all, they'll be back for more. They're that good!

Ingredients

---

• 2 Tablespoons Extra Virgin Olive Oil (EVOO)
• 1 large Onion (diced)
• 3 Cloves Garlic (pressed)
• 2 teaspoons Cocoa Powder
• 1 teaspoon Ground Cumin
• 1 teaspoon dried Oregano (crushed)
• 1/2 teaspoon Salt
• 1 28 oz. Can RoTel Diced tomaotes and Green Chilis
• 4 oz. Reduced Fat Pepper Jack Cheese (shredded)
• 4 oz. Reduced Fat Marble Jack Cheese (shredded)
• 1 Cup Low Fat Cottage Cheese
• 1 (15.25 oz) Can Black Beans (thoroughly rinsed and drained)
• 1 (3.8 oz) Can Sliced Pitted Black Olives
  
• 3 Lbs. Boneless, Skinless Chicken Breast
• Ground Cumin, Garlic Salt, and Fresh Ground Pepper to taste

Directions

---

Prepare and Grill Chicken
Sprinkle both sides of chicken breasts with garlic salt, ground cumin, and fresh ground pepper to taste.

Grill over medium high heat just until chicken is opaque throughout and juices run clear. Rest chicken breasts at least 15 minutes before dicing or shredding.

Prepare Sauce: Heat EVOO in medium saucepan set over medium heat. Add garlic and onion and saute until translucent. Add cocoa powder, cumin, oregano, salt, and RoTel. Simmer over low heat 15 minutes to infuse flavors.

Prepare Filling: Into a bowl, combine diced or shredded chicken, black beans, cottage cheese, pepper jack cheese, black olives, and about 1/3 of the sauce.

Assemble Burritos: Spray a 9x13 glass baking dish with cooking spray (for easy cleaning later). Spoon a small portion of the tomato mixture into the bottom of the baking dish to just cover the bottom. Divide the chicken mixture evenly among the 8 tortillas. Fold each tortilla together from each end, overlapping in the middle, making a square package to hold the chicken. Place each seam-side-down in the baking dish, pressing them together to fit.

Spoon the remaining tomato mixture over the top; top with Marble Jack Cheese.

Bake uncovered in a preheated 350 degree F. oven about 45-50 minutes until bubbly. Optionally serve with lowfat sour cream and your favorite fresh salsa from the deli.

Warm Chicken Caprese Spinach Salad

Difficulty: SUPER EASY and FAST
Servings: 4

Nutrition Information:
Calories: 471

Protein: 44g

Carbohydrates: 41g (all clean); Fiber: 10g!
Monosaturated Fat 8g; Saturated Fat 4g;
Polyunsaturated Fat 2g




About This Recipe

---

This warm entree salad is an Italian taste treat--flavored with tomatoes, basil, and balsamic vinegar.  It's not only high in protein and low in calories and fat, it packs 10 whopping grams of dietary fiber.  Moreover, it has no starch, so it's a perfect quick and easy supper for anyone who is insulin resistant or diabetic.  Best of all, the taste is fantastic!

Ingredients

---

• 4 Boneless Chicken Breast Halves
• Montreal Chicken Seasoning
• 2 Tablespoons Extra Virgin Olive Oil (EVOO) divided
• 3 Cloves Garlic
• 2 Baskets Red Grape Tomatoes (or 1 Basket Red and 1 Basket Yellow)
• 1 (6 oz) Bag Baby Spinach Leaves
• 1 (6 oz) Can Medium Ripe Black Olives (halved)
• 1 (15.5 oz) Can Great Northern Beans (thoroughly rinsed and drained)
• 2 (1 oz) Packages Fresh Basil (minced)
• 1/2 Cup Minced Italian Parsley
• 4 Tablespoons Balsamic Vinegar
• 1/2 teaspoon each Salt and Freshly Ground Black Pepper (or to taste)
• 1/2 Cup Parmesan Cheese (shredded or grated)

Directions

---

1. Sprinkle Montreal Chicken seasoning on both sides of chicken breasts.
   
   
2. Add 1 Tablespoon EVOO to a medium saute pan set over medium heat. Add the chicken breasts and saute about 10 minutes, turning once, until internal temperature is 165 degrees F. Transfer to a platter and tent with foil.
   
   
3. In the same pan, add the second tablespoon EVOO and the pressed garlic, stir until aromatic. Add the Tomatoes, Beans, Black Olives, and salt and pepper. Saute 4-5 minutes and add the Balsamic vinegar. Remove from heat and stir in minced basil and parsley.
   
   
4. Divide spinach leaves among 4 dinner plates.
   
   
5. Slice chicken breasts on the bias and top each spinach bed with 1/4 of the chicken.
   
   
6. Ladle the hot tomato/balsamic mixture over the chicken and garnish generously with Parmesan cheese.

Easy Oven Sweet Potato Fries

Difficulty:  EASY
Servings: 4-6

Nutrition Information
Calories: 173
Monosaturated Fat: 6.7g; Polyunsaturated Fat: 1.5g; Saturated Fat: 1.4g
Carbohydrates: 21.6; Fiber: 3g; Protein 1.5g



About This Recipe

---

Holy Beta Carotene, Batman! This recipe is rich in beta carotene, with each serving containing 348% of the RDA of Vitamin A.  Moreover, they are high in fiber, low in saturated fat, and contain a healthy portion of monosaturated and polyunsaturated fat.  Most of all they are tasty and very easy to make in a conventional oven.  Who says French Fries are bad for you?

Ingredients

---

• 2-3 Pounds Sweet Potatoes (peeled and cut into fries)
• 3-4 Tablespoons Extra Virgin Olive Oil
• 1-1/2 to 2 teaspoons Garlic Salt
• 3/4 to 1 teaspoon Freshly Ground Black Pepper

Directions

---

1. Slice potatoes lengthwise into thick slices, and then slice each slice into strips. Cut the long strips in half crosswise.
   
   
   
2. Place sweet potato strips into a large bowl, and drizzle with just enough EVOO to evenly, but liberally coat the fries.
   
   
3. Season with half the garlic salt and pepper, toss, season with remaining garlic salt and pepper and toss again.
   
   
4. Arrange fries IN A SINGLE LAYER on a baking sheet lined with either foil or a silicone baking mat. Do not lay them in more than a single layer, or they will steam in the oven instead of frying and you'll end up with mushy fries. Use two lined baking sheets if necessary.
   
   
   
   
   
   
5. Roast fries in a preheated 375 degree F. oven for 45 minutes to 1 hour, turning once halfway through roasting.

Low Fat Fettuccine Alfredo with Grilled Chicken

Difficulty: EASY
Servings: 6

Nutrition Information For Sauce and Chicken (excluding pasta)
Calories: 329
Sat fat: 5g; polyunsaturated 1.5g; monosaturated 7g
Protein 37g; Carbohydrates 10g
Nutrition information for pasta varies by brand (see package for details)

About this Recipe

---

I was challenged by FoodieMama to create an Alfredo Sauce that trumped the taste and texture of her traditional high fat, heavy whipping cream and butter version.  Once again, the competitive Anabolic Gourmet rose to the challenge and created yet another crowd pleaser that is both low fat and tasty! Alfredo sauce is very easy and takes only minutes to prepare. This recipe uses fresh garlic, extra virgin olive oil, and fat-free half and half. The taste and texture is awesome, and no one would ever guess that this dish is low fat.  The seasoning for the chicken very much compliments the Alfredo Sauce.

Ingredients

---

Chicken

• 6 medium (about 6 oz. each) Boneless, Skinless, Chicken Breast Halves
• 4 Cloves Garlic, peeled and smashed with the broad side of a chef's knife
• 1 teaspoon ground cinnamon
• 1/2 teaspoon ground ginger
• 1/4 teaspoon ground cloves
• 1/4 teaspoon ground nutmeg
• Salt and freshly-ground Black Pepper to taste

Alfredo Sauce

• 4 Cloves Garlic, pressed
• 3 Tablespoons Extra Virgin Olive Oil
• 2 Tablespoons All Purpose Flour
• 2 Cups Fat-Free Half and Half
• 1/2 Cup Skim Milk
• 1 Cup Grated Parmesan Cheese
• 1/4 teaspoon Ground nutmeg
• Freshly grated black pepper to taste

• 1 Pound Barilla Plus Multigrain Fettuccine or Bow Tie Pasta (For the ultimate in taste and nutritional value, try your hand at Body Builders' High Protein Fettuccine)
• Shredded Parmesan Cheese for garnish

Directions

---

1. Make spice mixture for chicken: Combine cinnamon, ginger, cloves, and nutmeg in a small cup and stir to thoroughly combine.
   
2. Prepare Chicken: If chicken breasts are thick, flatten them some by pounding, rough side up, between two pieces of plastic wrap. Thoroughly rub both sides of each chicken breast with the smashed garlic cloves. Generously season both sides of chicken breasts with salt and freshly-ground pepper.  Last, lightly sprinkle both sides of each chicken breast with about 1/2 teaspoon of the spice mixture. Cover with plastic wrap and refrigerate until ready to grill.
   
3. Grill chicken just until juices run clear and chicken is completely opaque. Do not over-cook or the chicken will be dry. Rest chicken breasts for 10 minutes and thinly slice on an angle.
   
4. Prepare Alfredo Sauce: Into a medium saucepan set over medium heat, combine olive oil and pressed garlic. Saute until garlic bits are slightly softened (about 3 minutes). Add the flour and cook 3 minutes whisking constantly. Add the fat free half and half, plus the skim milk and bring just to a boil. Whisk in remaining ingredients and keep sauce warm until ready to serve.
   
5. Cook pasta according to package directions, and thoroughly drain.
   
6. Toss pasta with about 3/4 of the Alfredo sauce, divide pasta among 6 pasta bowls, top with sliced chicken, and drizzle with remaining sauce. Optionally garnish with additional shredded Parmesan cheese.

Easy Grilled Marinated Asparagus

Difficulty: SUPER EASY
Servings: 4-6

Nutrition Information
Calories: 60
Carbohydrates: 4g;
Protein 0.6g; Fat 2g; Fiber 1g






About this Dish

---

Garlic Expressions salad dressing is an easy and excellent marinade for asparagus. This particular marinade really brings out the sweetness of the asparagus.  Chilled marinated asparagus are also excellent raw or in salads.

Did you know that asparagus offers many health benefits? For example, asparagus is a natural diuretic and detoxifier, and is high in dietary fiber. Asparagus contains a phytochemical glutathione that has anticarcinogenic and antioxidant properties. It is an anti-inflammatory. Aspagagus is rich in vitamin B (folate) which is essential for a healthy heart heart (cardio-vascular system). Some consider asparagus an aphrodisiac, claiming it increases feelings of love and compassion.  Aphrodisiac or not, this great tasting side dish is sure to please even the fussiest eater.

Ingredients

---

• 1 pound Fresh Asparagus (thin stalks preferred)
• 1/3 Cup Garlic Expressions Salad Dressing

Directions

---

1. Trim away and discard any tough woody stalk from the base of the asparagus stalks.
   
   
   
2. Into a zip top bag, combine the asparagus and Garlic Expressions.  Seal, removing any air.
   
   
   
   
   
3. Turn the bag a couple of times to thoroughly coat the asparagus spears with the dressing.
   
   
4. Marinate in refrigerator for at least 4 hours, up to 24 hours.
   
   
5. Preheat BBQ grill to high. Grill until spears are crisp tender, turning once; about 4-5 minutes. Do not over cook.

Anabolic Raspberry Blast Angel Trifle

Difficulty: EASY
Servings: 8

Nutrition Information
Calories 123 (using sugar-free Jello);  159 (using regular Jello)
Carbohydrates: 10g (sugar free); 19g (regular)
Protein:  10g; Fat 2g; Fiber 3g



Health Benefits of This Recipe

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Raspberries are high in ellagic acid. Research shows that this phenolic compound may help prevent cancer, inhibit the growth of cancer cells and stop the growth of some cancers. Raspberries also contain strong antioxidants--Vitamin C, quercetin, and gallic acid. Moreover, raspberries are packed with fiber and manganese. Manganese is a trace mineral that helps to keep your metabolic rate high, thus kicking up your "Fat Burning Machine". Frozen raspberries make it easy for you to enjoy this simple and great-tasting "guilt free" dessert year-round.

Ingredients

---

• 1 3-Ounce Box Raspberry Jello (or one 0.3 oz. box Sugar Free)
• 1 Packet Crystal Light Raspberry Ice ON THE GO (1 packet from 10/box)
• 1 Cup Boiling Water
• 4 Ounces Light Cream Cheese (Neufchatel)
• 1 Cup Lowfat Cottage Cheese
• 2 Scoops Vanilla Whey Protein Powder
• 1 12-oz bag Frozen Raspberries (unsweetened)--Thawed
• 1/2 of an 8-ounce Store Bought Angel Food Ring
• 2-1/2 Tablespoons Raspberry Schnapps or Raspberry Liqueur
• Light Cream and Fresh Raspberries for Garnish

Directions

---

1. Dissolve Jello and Crystal Light in 1 Cup Boiling Water. Stir until dissolved and cool to room temperature.
   
   
   
   
2. Into a food processor or blender, combine cream cheese, cottage cheese, and protein powder. Process until smooth. Add Cooled Jello mixture and blend until combined. Refrigerate 20 minutes until partially set.
   
   
3. Cut or break angel food cake into small bite-size pieces and divide among 8 dessert dishes. Drizzle each serving of cake with 1 teaspoon raspberry liqueur.
   
   
   
   
   
4. Remove the Jello mixture from the refrigerator and fold in the thawed raspberries.
   
   
5. Top each serving of cake with about 1/2 Cup of the raspberry/Jello mixture.
   
   
6. Cover dessert dishes with plastic wrap and refrigerate at least 2 hours.
   
   
7. At serving time, garnish each with light whipped cream and a fresh raspberry.

Some Great Anabolic Power Foods for Lent

Treat your palate to something different this Lenten Season. Spice it up with a few of these flavor-packed, longevity-enhancing Powerfoods.  Good for your mind, body, and soul.  And they taste great to boot!




Black Bean Dip with Homemade Tortilla Chips
For a heart-healthy appetizer, pair up this low-calorie Black Bean Dip with some homemade oven-baked tortilla chips. . .For the tortilla chips, simply brush some fresh corn tortillas with extra-virgin olive oil and sprinkle with garlic salt. Then use a pizza cutter to cut the tortillas into wedges and bake in a 400 degree F. oven for about 20 minutes until chips are crisp and golden-brown.

Creamy Salmon or Tuna Spread
This flavor-packed sandwich spread makes a great lunch, and also makes a great appetizer as a Pâté when served with crackers. . .A couple of my gym buddies say it's so good they eat it by the spoonful! Get the recipe here: Creamy Salmon Spread. You'll love it.  Plus it's loaded with longevity-enhancing, cancer-preventive ingredients.

Got Shrimp? Two Great Ideas
Flavor-packed Mediterranean Stir-Fried Shrimp over Quinoa Pilaf.  If you haven't yet tried Quinoa (pronounced KEEN-wah), you're missing out.  It is a highly-nutritious carbohydrate that will help you stay lean and maximize your energy levels at the same time. . .Plus it's very tasty, sort of a cross between brown rice, oatmeal and nuts all rolled into one.  It's a complete protein with all the essential amino acids. . .and a very friendly carbohydrate for anyone insulin-resistant.

If you prefer your shrimp over pasta, try this healthy-delight. . .Light and Lively Mediterranean Seafood Pasta.  This recipe is made with Dreamfield's low-carb pasta.  Big on Flavor, low on calories, and easy to prepare, the whole family will love it.

Fresh Fish that Doesn't Taste Fishy
Fresh fish--be it lake trout, white fish, or salmon--will catch a new reputation with your guests when you prepare this recipe.  Plus it's low-fat, high-protein and a powerhouse of cancer-fighting and longevity-enhancing ingredients. Try this Longevity Herb Crusted Lake Trout this Lenten season. This recipe works well with any fresh fish, such as salmon, lake trout, or white fish.

Great Salads--Pair up your Lenten Entrée with one of these Power Salads
Shirley's Black Bean Cardio Salad (with or without the tuna) is a great Tex-Mex favorite that is loaded with fiber and very heart-healthy. You can make this in minutes. This works great as a salsa dip as well.

Or, how about a big bowl full of everything that's good for you? Marinated Mediterranean Longevity Salad is a huge crowd pleaser. A reader Viki writes: "Fantastic recipe--one of my favorites. I've made this for a variety of functions and it has been an absolute hit every time! For those of you on the Weight Watchers Point Plus program, according to my calculations using the Weight Watchers e-tools, 1/2 cup of base = 4 points."

There you have it--Seven Lent-friendly ideas to wake up your taste buds and help you reshape your physique at the same time!

.

Mediterranean Stir-Fried Shrimp on Quinoa Pilaf

Mediterranean Shrimp on Quinoa

Difficulty: EASY
Servings: 6

Nutrition Information
Calories 490
Carbohydrates 47g; Protein 43g
Fat 10g; Fiber 7g




About this Recipe

---

Easy to make and huge on flavor, this nutrition powerhouse is loaded with "good for you" ingredients. Quinoa (pronounced KEEN-wah) is the most nutritious of all grains--it's high in fiber, a good source of iron and has all 8 essential amino acids. Moreover, it has a very LOW glycemic index so it's a great rice substitute for folks with blood sugar issues. Basil is a rich source of antioxidants--gram per gram it has more antioxidant content than dark chocolate, blackberries, strawberries or blueberries. Basil has also been shown to have several compounds which work together to prevent cancer. In several laboratory studies, GARLIC has also been shown to block the growth of cancer cells. A study of nearly 42,000 women conducted at University of Minnesota School of Public Health, found those who ate more than one serving of garlic (1 fresh clove or 1 shake of powder) per week were 35% less likely to get colon cancer than those who ate none. You can make this one-dish meal in less than 30 minutes, and the whole family will love it.

Ingredients

---

Quinoa Pilaf

• 1-1/2 Cups Quinoa (I used Bob's Red Mill Oraganic, which is pre-rinsed)
• 1/2 Cup Minced Onion
• 1 Cup Fresh Button Mushrooms (diced)--remainder of 8-oz. package used in stir fry.
• 2 Cloves Garlic (pressed)
• 1 Tablespoon Extra Virgin Olive Oil (EVOO)
• 3 Cups Low Sodium Chicken or Vegetable Stock
• Salt and Pepper to Taste

Shrimp Stir Fry

• 2 Tablespoons Extra Virgin Olive Oil (EVOO)
• 2 Pounds Large Raw Shrimp (25 or so per lb)
• 5 Cloves Garlic (pressed)
• 1/4 teaspoon Dried Red Pepper Flakes
• 1 Tablespoon Fresh Thyme Leaves finely minced (or 1 teaspoon dried)
• 1 Cup Dry White Wine (or vermouth)
• Remaining Mushrooms from an 8-oz package (one cup of which was used in Quinoa)
• 1 (1-ounce) Package Fresh Basil (minced)
• 1 (28-ounce) Can Petite Diced Tomatoes (drained, liquid discarded)
• 1 (2.25-ounce) Can Sliced Black Olives
• 1 (9-ounce) Bag Fresh Baby Spinach Leaves
• Shredded Parmesan Cheese to taste

Directions

---

Prepare Quinoa Pilaf:

• Into a medium sauce pan, saute the onion, garlic, mushrooms, salt and pepper in the EVOO until softened (about 5 mins). Add the stock and quinoa. Cover and simmer over medium-low heat for 15-20 minutes.

Meanwhile, Prepare the shrimp stir Fry:

1. Into a large deep saute pan or dutch oven set over medium-high heat, quickly seer the shrimp in 2 Tablespoons EVOO until they just turn pink, turning once. Season lightly with salt and pepper while cooking. Remove shrimp from the pan, leaving olive oil behind.
   
2. Add the garlic, red pepper flakes, minced thyme, and mushrooms to the remaining EVOO, stir until fragrant (about 30 seconds). . .Add the white wine and boil until reduced by half--about 7 minutes. Add the drained tomatoes and reduce another 3 minutes.
   
3. Add minced basil, black olives, and reserved shrimp. Heat for 30-60 seconds until shrimp are heated through. Fold in the bag of baby spinach until wilted (another 30-60 seconds).
   
4. Serve over a bed of quinoa pilaf with plenty of the flavorful juice. Garnish with a small handful of shredded Parmesan cheese.

Longevity Herb Crusted Lake Trout

Longevity Herb Crusted Fish

Difficulty:  EASY
Servings:  6 (8 oz. servings)
Nutrition Information
Calories 538
Fat:  Saturated 5g, Polyunsaturated 1.2g, Monosaturated 5g.
Carbohydrates 5g, Protein 65g



About this Recipe

---

This is an EASY EASY high protein meal.  Yesterday when I went to Peterson's Fish Market, I questioned the Peterson boy who waited on me as to the freshness of the fish. He assured me that the fish I was buying today, slept in Lake Superior last night! Always buy the freshest fish possible. This recipe has no fishy taste, and the seasonings are loaded with lots of life-extending nutrients.

Horseradish, for example, is a rich source of Glucosinolates. these compounds have been shown to increase human resistance to cancer. "Glucosinolates increase the liver's ability to detoxify carcinogens and they may actually suppress the growth of existing cancerous tumors," said Mosbah Kushad, University of Illinois  associate professor of foodcrop systems. "And our analysis of various horseradish varieties shows they are a rich source of these compounds." Horseradish has approximately 10 times more glucosinolates than Broccoli, the next richest source.

Dill is high in monoterpenes, also shown to have anti-cancer activity. Monoterpenes activate an enzyme called gluthathione-S-tranferase. When these components come in contact with oxidized molecules which would harm our body they become attached to them and neutralize the damages, working particularly hard against certain carcinogens such as benzopyrenes found in cigarette, incinerator and grill smoke.

Ingredients

---

• 3 Pounds Fresh Lake Trout Fillets
• 1/4 Cup Blanched Almonds (toasted and coarsely ground)
• 1/4 Cup Grated Parmesan Cheese
• 1 Tablespoon Prepared Horseradish
• 2 Tablespoons Dijon Mustard
• 1/4 Cup Italian Bread Crumbs
• 1/2 Ounce FRESH Dill Weed (Finely Minced)
• 3 Scallions Finely Minced
• Juice of 1/2 of a Lemon
• Salt and Freshly Ground Pepper
• 2 Tablespoons Extra Virgin Olive Oil

Directions

---

1. Preheat oven to 400 degrees Fahrenheit, and line a baking sheet with aluminum foil.
   
2. In a small mixing bowl combine almonds, Parmesan cheese, horseradish, dijon mustard, bread crumbs, dill, scallions, and lemon juice.  Mix thoroughly until all ingredients are thoroughly blended, and a coarse meal is formed.
   
3. Arrange fish fillets skin side down on the foil-lined baking sheet and liberally brush the fillets with olive oil and season with salt and freshly ground pepper.
   
4. Sprinkle fish fillets with all of the crust mixture and press gently to adhere.
   
5. Bake about 18-20 minutes or just until the fish flakes when tested with a fork. Do not over bake.

Anabolic Apple Pumpkin Spice Muffins--Sugar Free

Difficulty: EASY
Yield: 24 muffins (1 per serving)
Nutrition Information
Calories: 115
Protein 5g; Carbohydrates 5g;
Fat: Sat. 1g; Polyunsat. 2g; Monosat. 4g
Fiber: 1.5g

About this Recipe

---

Pumpkin is not just for Thanksgiving.  Solid-pack canned pumpkin is loaded with nutrients, anti-aging and disease-fighting properties, and fiber. The alpha-carotene and beta-carotene found in pumpkin are potent antioxidants. They are pro-vitamin A carotenoids, meaning the body converts them to vitamin A. Vitamin A promotes healthy vision and ensures proper immune function. The beta-carotene in pumpkin may also reverse skin damage caused by the sun and act as an anti-inflammatory. Alpha-carotene is thought to slow the aging process and also reduce the risk of developing cataracts and prevent tumor growth. Carotenoids also boost immunity and lessen the risk of heart disease.

Sweetened with erythritol and liquid stevia extract, these sugar free muffins are great as a quick snack or breakfast on the run. The cheapest source for erythritol crystals and liquid stevia I have found is at iherb.com (links:  erythritol, liquid stevia). Use referral code KOQ452 when you check out and get $5 off your first order.

Shirley says these muffins taste like something you'd get at Starbuck's (can I say that?). You'd never know they're healthy nor would anyone think they're sugar free.

Ingredients

---

Topping

• 2 Tablespoons All Purpose Unbleached Flour
• 1/2 Cup Erythritol Crystals (for non-sugar free version, substitute 1/2 cup white sugar)
• 2 teaspoons cinnamon
• 2 Tablespoons softened butter

Muffin Batter

• 1-3/4 Cups Erythritol Crystals
• 3/4 teaspoon Pure Liquid Stevia Extract
• 1/2 Cup Very Hot Tap Water
  (for sugar version, substitute 2-1/4 cups sugar for erythritol and stevia)
• 1 (14 oz) Can Solid Pack Pumpkin
• 4 Large Eggs
• 3/4 Cup Canola Oil
• 5 Scoops Vanilla Whey Protein Powder
• 1-3/4 Cups All Purpose Unbleached Flour
• 2 teaspoons Baking SODA
• 3/4 teaspoon Salt
• 1-1/2 teaspoons Cinnamon
• 1 teaspoon Nutmeg
• 1 teaspoon Ground Cloves
• 1/4 teaspoon ground allspice
• 2 Cups Granny Smith Apples (about 3 medium)--peeled, cored and diced.

Directions

---

1. Make the topping: in a bowl blend the flour, erythritol, cinnamon and butter until mixture resembles coarse meal.
   
   
2. Preheat oven to 325 degrees F. Thoroughly spray two full size muffin pans (24 muffin cups total) with non-stick cooking spray.
   
   
3. Into a large bowl, mix together the erythritol, hot tap water and stir to start dissolving erythritol. Add eggs, pumpkin, canola oil and stevia. Whisk to thoroughly combine.
   
   
4. Into a medium bowl, mix together the flour, protein powder, salt, baking soda, and spices.
   
   
5. Stir the dry ingredients into the wet a little at a time until all dry ingredients are fully incorporated. Stir in the diced apples.
   
   
6. Divide batter among 24 muffin cups (cups will be almost full). Top each with the topping mixture and bake for 30-35 minutes.

Light and Lively Mediterranean Seafood Pasta--Low Carb

Difficulty: EASY
Servings:  6 generous
Nutrition Information
Calories: 411
Fat: 15g; Carbohydrates 19g; Protein 50g
Fiber:  6g

Ingredients

---

• 3 Tablespoons Extra Virgin Olive Oil
• 1 Pound Medium-sized Raw Shrimp (peeled and deveined)
• 1 Pound Frozen Bay Scallops (thawed and drained)
• 1 (10 ounce) Can Baby Clams (Drained--Juice Reserved)
• 8 Ounces Fresh Button Mushrooms (sliced or quartered)
• 6 Cloves Garlic (pressed or finely minced)
• 1 Bunch Green Onions, Halved lengthwise, then cut on the bias into 2" long strips
• 1 Pint Cherry or Grape Tomatoes Halved
• 1 (14 ounce) Can Artichoke Hearts (quartered)
• 4.5 Ounces Fresh Baby Spinach (1/2 of a 9 oz. bag), coarsely chopped
• 1 Cup Dry White Wine
• Juice of 1-1/2 Lemons
• 1-1/2 Tablespoons Cornstarch
• 1-1/2 Tablespoons Fresh Thyme Leaves (minced) or 1-1/2 teaspoons dried
• 1 Tablespoon Fresh Oregano Leaves (minced) or 1 teaspoon dried
• Salt and Fresh Ground Pepper to taste
• 1/2 teaspoon Red Pepper Flakes
• 1 (13.25 oz) Box Dreamfield's Angel Hair Pasta (reduced carb pasta)
• 1 (6 oz) Bag Shredded Asiago Cheese (or more to taste--I like more)
• 1/3 Cup Minced Italian Parsley

Directions

---

1. In a 2-cup glass measuring cup, combine the white wine, lemon juice, reserved clam juice, and cornstarch. Set aside.
   
   
2. Bring a pot of salted water to a boil.
   
   
3. Into a large deep sauté pan or dutch oven, sauté the mushrooms in olive oil over medium-high heat until mushrooms give up most of their liquid.
   
   
4. Add shrimp, scallops, clams, and garlic and sauté just a couple minutes until shrimp begin to turn pink.
   
   
5. Add onions, artichoke hearts, tomatoes, thyme, oregano, salt, and pepper, and red pepper flakes. Sauté a couple more minutes until onions begin to soften.
   
   
6. At this point drop your pasta into the boiling water. It only takes 5 minutes.
   
   
7. Stir the wine mixture and add to the sauté. Bring to a boil, and cook until sauce is just slightly thickened (about 2 minutes). Shut off the heat, and stir in the chopped spinach and half of the Asiago Cheese.
   
   
8. Drain the pasta and return to the pot. Stir in the sauté mixture to completely coat noodles with the sauce. Add most of the minced parsley, reserving just a little for garnish.
   
   
9. Divide seafood pasta among 6 shallow pasta bowls. Garnish with remaining Asiago cheese and parsley.

Mango Tango Chicken Salad for Two

Difficulty: EASY
Servings: 2
Nutrition Information
Calories:  456
Protein:  54g; Carbohydrates 38g; Fiber 5.2g
Fat:  Saturated 1.8g; Polyunsaturated 1.6g; Monosaturated 5.7g
Weight Watcher Points Plus: 11

About this Recipe

---

The combination of spices used in seasoning the chicken breasts and the dressing marry with the mango extremely well.  This is an easy and quick healthy entree salad with a zesty low fat dressing.

Ingredients

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Spice Mixture

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• 2 teaspoons Ground Ginger
• 1 teaspoon Ground Cinnamon
• 1/4 teaspoon Ground Cloves

Chicken

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• 2 Large Boneless Skinless Chicken Breasts (6-8 ounces each)
• 2 Cloves Garlic (Smashed with the broad side of a chefs knife)
• Salt and Freshly Ground Pepper to Taste
• 1/2 of the Spice Mixture

Salad

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• 1 English (or Hot House) Cucumber (peeled, seeded, and julienned)
• 1 Large Red Bell Pepper (seeded and julienned)
• 3 Green Onions, finely minced
• 1 Ripe Mango, peeled and julienned
• 1 Cup Packed Baby Spinach Leaves
• Salt and Pepper to taste
• 2 teaspoons Extra Virgin Olive Oil

Dressing

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• 1 Mango, peeled and cut into chunks
• 1 Tablespoon Raw or Organic Honey
• 1/4 Cup Fresh Squeezed Orange Juice (Juice of one Medium Orange)
• 2 Tablespoons Wine Vinegar (red or white)
• 1 Tablespoon Extra Virgin Olive Oil
• Salt and Freshly Ground Pepper to taste
• 1/2 of the Spice Mixture

Directions

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1. Into a small condiment cup, thoroughly mix together the Ginger, Cinnamon, and Cloves and set aside.
   
2. Prep the Chicken: If your chicken breasts are thick, flatten them some by pounding (smooth side down) between two pieces of plastic wrap. Thoroughly rub both sides of each chicken breast with the smashed garlic cloves.  Season both sides with salt and freshly ground pepper and HALF of the spice mixture. Set aside.
   
3. Make the Dressing:  Put all ingredients into a blender, including the other HALF of the spice mixture and puree until smooth. If dressing is too thick, add a little more orange juice. This recipe will make more dressing than you will likely need for both salads. Dressing will keep in a covered container in the refrigerator for a week.
   
4. Cook the Chicken: Grill or broil the chicken breasts just until cooked through (about 4-5 minutes on each side). Meat should not be pink and juice should run clear when slashed with a knife. Rest chicken breasts 10 minutes after cooking.  Great on the George Foreman grill also, if you have one.
   
5. Prep the Salad:  Into a large bowl, combine all salad ingredients and toss to combine.
   
6. Thinly slice the chicken breasts into strips. Divide the salad mixture between two dinner plates, and top each salad with half of the chicken strips. Serve with the mango tango dressing on the side.

Crowd-Pleasing Power Foods for Superbowl Sunday

On the cusp of Superbowl XLV, I know you're already racking your brain over what food to serve!  Relax.  But whatever you do, don't limit yourself to boring Brats, Beer, and Chips. Introduce your Superbowl guests to some awesome-tasting powerfoods. Here are three Anabolic food options that you can prepare in advance. Most importantly, your party guests will be lining up for seconds and thirds!


Option 1

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Try these tasty meat, spinach, and cheese-stuffed Northern Italian Stuffed Pasta Shells, and then score again with your guests by pairing it up with with Marinated Mediterranean Longevity Salad and some multigrain garlic bread.  Everyone loves Italian!  This is an EASY touchdown that will have the fans roaring.

Option 2

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How about the ever-popular Tex-Mex Favorite of many Super Bowl parties--Anabolic White Bean Chili with Grilled Chicken. This hearty pot of goodness can stand alone as a one dish meal that you can prepare in 30 minutes or less.  When Tim and Anne Miller used to live in Chassell, they would request that I prepare this Superbowl favorite year after year.

Option 3

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Another Tex-Mex favorite that will have them begging for more. . .Champion Chicken Enchiladas. Although this too can stand on its own as a one-dish meal, it works very well paired with Shirley's Black Bean Cardio Salad (with or without the tuna).

There you have it. . .Three very tasty, healthy, and easy to prepare menu options for your Superbowl Party.  Add a nice assortment of beers, wine and soft drinks; and when your guests offer to bring something, ask for an appetizer, or cookies and bars for dessert.  This year's bowl game may not have cheerleaders on the screen, but the fans in your living room will be cheering for the cook!

And don't forget. . .When the party is over and you have done your touchdown dance, post a comment to let us know how things turned out.


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Easy Oven Beef Bourguignon

Difficulty:  EASY EASY
Servings:  8 generous
Nutrition Information
Calories 365; Protein 42g; Carbohydrates 31g
Fat < 2g.  Fiber 5g






About This Recipe

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The basis for this recipe comes from the cookbook "Frieda's Favorite Recipes".  The book was written by Frieda Guilbault, a Copper Country native, who not only was a great cook, but evidently knew a thing or two about healthy living and longevity--she died at the tender age of 100-1/2.  Frieda loved meeting new people and learning new things and still entertained with her wonderful cooking and superb hospitality--cocktails before dinner, a beautiful table and always a delicious dinner.

Her cookbook is still in print, and if you are interested in ordering a copy, you can email Frieda's son and daughter in-law, Rod and Deb Guilbault at rgbndgb@charter.net.  It's a nice collection of unique tried and true recipes, many of which have their origins in diverse ethnic groups--Cornish Pasties, French Tourtiere, Croation Povatica, and so on.

In her book, Frieda credits a woman named Sophie Ferries (mother of Olympic skiers Chuck and Barbara) for this recipe.  In my anabolic version, I have kicked up the flavor, antioxidants, and longevity ingredients by adding garlic, more herbs, more red wine (i.e. more resveratrol), replaced the sugar with organic honey, and added button mushrooms (a natural aromatase inhibitor).   This is an EASY EASY version of this all-time Bistro favorite.  It could also be made in your slow cooker--just put all the ingredients in at one time, and set it to low for the entire work day.

Ingredients

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• 2 Pounds Beef Steak cut into 1 inch cubes (I used top round steak)
• 4-6 Carrots cut on the bias into 1-1/2 inch pieces
• 3 Medium Onions (quartered).  You can also use Pearl Onions (check frozen food section)
• 3 Stalks Celery cut on the bias into 1 inch pieces.
• 2 Large Cloves Garlic (pressed)
• 8 Ounces Button Mushrooms quartered
• 1-3/4 Pounds Baby Redskin or other small potatoes (scrubbed--Do not peel) then Quartered
• 2 teaspoons Salt
• 1 teaspoon dried Thyme (crumbled)
• 1 teaspoon dried Basil (crumbled)
• 1 teaspoon dried Rosemary (crumbled)
  (If you substitute FRESH herbs, use 1 Tablespoon of each)

• 2 dried Bay Leaves
• 1 Tablespoon Raw or Organic Honey
• 1 Cup of Dry Red Wine (such as Cabernet)
• 1/2 teaspoon Fresh Ground Black Pepper
• 1 Can Condensed Beef Consomme Soup (undiluted)
• 3-4 Tablespoons Instant Tapioca
  

Directions

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1. Preheat oven to 325 degrees F.
   
2. Into a large oven-safe dutch oven or casserole dish, place all ingredients except for potatoes, mushrooms, and wine.  Stir to thoroughly combine.  Bake for 2 hours.
   
3. Add potatoes, mushrooms, wine, and stir.  Bake an additional 1-1/2 hours until potatoes and beef are tender.

Garlic and Herb Roasted Chicken

Difficulty: EASY
Servings: 4

Nutrition Information:
Calories: 324
Fat:  12g.
Carbohydrates: <1g.
Protein: 42g.


A Great Sunday Dinner

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This Sunday we herb-roasted a couple of whole chickens, accompanied by a recipe of garlic smashed rosemary-scented redskins, steamed broccoli, and Shirley's homemade stuffing.  I made gravy from the rendered pan drippings which worked nicely over the garlic-smashed redskins.  Talk about an easy, healthy Sunday meal brimming with flavor!

About This Recipe

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The essential oils of the herbs in this recipe, especially oregano, basil, sage and thyme, contain high amounts of antioxidants. In fact, oregano has more than 42 times the antioxidant activity as apples, 30 times more than potatoes, and 12 times more than oranges. These herbs have many other healthy properties as well. Thyme, for example, contains high amounts of rosmarinic and ursolic acids which have cancer-protective effects. These herbs also possess many other health properties--google them.


Ingredients

---

• 1 Whole Chicken (3-4 lbs)--washed and patted dry
• 4 Cloves Garlic (divided)
• 2 Bay Leaves
• 3 Tablespoons Extra Virgin Olive Oil
• 1/2 teaspoon salt
• 1/2 teaspoon Fresh-Ground Black Pepper
• 1/2 teaspoon each of ground sage, dried basil, thyme, oregano, and marjoram (crush these herbs together in a mortar and pestle to release more essential oils)

Directions

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1. Place the chicken breast side up in a shallow roasting pan.
   
2. Smash three cloves of garlic with the broad side of a chef's knife and vigorously rub the garlic all over the outside of the chicken. Place the garlic pieces and the two bay leaves into the cavity of the chicken.
   
3. In a small saucepan, combine the olive oil, remaining garlic clove (pressed or minced), salt, pepper, and the remaining herbs. Warm the garlic and herb infused oil over medium heat until the garlic begins to sizzle and release its essence.
   
4. Spoon about 1/3 of the herbed oil mixture into the cavity of the chicken and roll it around to evenly coat the interior of the cavity.
   
5. Brush the remaining herbed oil mixture all over the chicken. Allow the chicken to sit for a bit to allow the flavors to begin penetrating, and allow the bird to come to room temperature before roasting.
   
6. Preheat oven to 450 degrees F.
   
7. Roast chicken for 15 minutes at 450 degrees F. Then lower oven temperature to 350 degrees F. and continue roasting for 1 hour longer, basting 2 or 3 times during the hour.
   
8. Allow chicken to rest under a tent of foil for 15 minutes before carving.

Creamy Salmon Spread

Difficulty:  EASY
Yield: 9 1/3 cup servings – Keeps in refrigerator for 1 week

Nutrition Information
Calories: 138
Protein 14g; Carbohydrates 1.7g;
Saturated Fat 4g; Monosaturated Fat 3.7g

About This Recipe

---

Loaded with protein, nutrients, antioxidants, and flavor, this easy to prepare recipe is great made into a sandwich with lettuce and tomato or served as a paté with rye or multigrain crostini.  However you like it, salmon is rich in calcium, niacin, phosphorous, selenium, and vitamins B6 and B12.

Ingredients

---

• 1 (8 oz.) pkg. Light Cream Cheese (Neufchatel), softened
• ¼ C. Nonfat Greek Yogurt
• 1 Tablespoon Prepared Horseradish
• 2 Tablespoons Dijon Mustard
• Juice of 1/2 Lemon
• 1 Small Red Onion (finely diced)
• ½ of a 1 oz. package FRESH dill weed, finely minced
• 1 Lb. Leftover Grilled salmon or one 14-¾ oz. can Pink Salmon—drained, picked through, bones and skin discarded. If using canned salmon, DO NOT RINSE.
• Salt and pepper to taste

Mix all ingredients together and refrigerate for at least 2 hours to allow flavors to blend. Serve chilled.

This recipe also works well with an equivalent amount of water-packed solid white albacore tuna.

Did you know?

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At 12 grams per half cup, Greek yogurt has double the protein of conventional yogurt.

Horseradish is a rich source of Glucosinolates. A study from the University of Illinois shows that horseradish has substantial quantities of glucosinolates, compounds that have been shown to increase human resistance to cancer. "Glucosinolates increase the liver's ability to detoxify carcinogens and they may actually suppress the growth of existing cancerous tumors," said Mosbah Kushad, U of I associate professor of foodcrop systems. "And our analysis of various horseradish varieties shows they are a rich source of these compounds." Horseradish has approximately 10 times more glucosinolates than Broccoli, the next richest source.

Dill is high in substances known as monoterpenes, also shown to have anti-cancer activity. Monoterpenes activate an enzyme called gluthathione-S-tranferase. When these components come in contact with oxidized molecules which would harm our body they become attached to them and neutralize the damages, working particularly hard against certain carcinogens such as benzopyrenes found in cigarette, incinerator and grill smoke.

Italian Style Chicken with Pasta

Servings:  4-5
Difficulty:  Easy (20 minutes of attended time; 2 hrs unattended)







About this Recipe

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This recipe comes from my grandmother, Vincenza Villanelli.  She was a great Italian cook.  Most of the food she prepared we considered "Peasant Food". And looking back, most everything she prepared was healthy--lots of cooked tomato products; plenty of garlic and onions, dandelion salad, sauteed organic greens that she gathered in the woods; wild mushrooms; fava beans; lean meats; baccala (cod fish); anchovies; and she always cooked with olive oil.

This recipe has some fat, as the sauce gets it's richness from the chicken stewing in the sauce--skin, fat, bones, and all.  Grandma would always say "You gotta have fat chickens that are nice and yellow if you want a good sauce."  She also used to say that certain brands of tomato paste were bitter--always use Hunt's.  If you happen to use a different brand of tomato paste and your sauce turns out a little bitter, just add about 1 Tablespoon of brown sugar before returning the chicken to the sauce at the end.

Health Benefits of This Recipe

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Cooked tomato products (spaghetti sauce, pizza sauce, tomato paste, tomato sauce, ketchup, etc.) contain high-concentrations of the antioxidant Lycopene.  Lycopene, perhaps best known for it's cancer preventative properties in prostate cancer, also helps neutralize free radicals in heart disease, helps break down LDL cholesterol, improves the health of the skin, helps reduce other forms of cancer, and even helps reduce the symptoms of age-related macular degeneration.  For more information on the benefits of Lycopene, click here.

Ingredients

---

• 1 Cut-up Fat Yellow Chicken (with skin and bones)
• 3-4 Tablespoons Extra Virgin Olive Oil
• 6 Cloves Garlic (minced or pressed)
• 1 (12-oz) Can Tomato Paste
• 4 (14.5-oz) Cans Crushed Tomatoes (or petite diced)
• 1 Tablespoon Salt
• 2 teaspoons Freshly Ground Pepper
• 1 Tablespoon Dried Basil (crushed)
• 1 Tablespoon Italian Seasoning (crushed)
• 1 Dried Bay Leaf
• 2 (4-oz) Cans Button Mushrooms (stems and pieces are fine)
• 1 (14.5  oz) Box Barilla Plus Pasta (comes in a yellow box) Or try your hand at HOMEMADE HI PROTEIN NOODLES <--recipe here
• Parmesan Cheese (omit for Kosher)

Directions

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1. Preheat oven to 350 degrees.  Select a medium sized non-reactive roaster with a cover or an oven-safe dutch oven with cover. 
   
2. Place the open roaster over medium heat and add the olive oil and garlic.  Heat until the garlic begins to sizzle.
   
3. Season chicken pieces with salt and fresh ground pepper to taste.
   
4. Brown the seasoned chicken pieces on the stove top until the chicken pieces are golden brown (about 15 minutes).
   
5. In a bowl stir together the tomato paste, crushed tomatoes, salt, pepper, basil, bay leaf and Italian seasoning.
   
6. Pour the tomato mixture over the chicken, cover the roaster, and bake in the oven for 1 hour or just until the chicken is cooked through.  Remove the chicken from the sauce and set aside.
   
7. Add the mushrooms (juice and all) to the sauce, replace the cover and continue baking the sauce for another hour.
   
8. About 15 minutes before serving, return the chicken to the sauce and place the roaster back into the oven until chicken is heated through.  Meanwhile, cook your favorite pasta until al-dente.
   
9. Serve chicken over a generous serving of pasta and plenty of the flavorful sauce.  Add shredded or grated Parmesan cheese to taste.

Shirley's Black Bean Cardio Salad

Difficulty:  Super EASY

Servings: 4 (1 cup) servings

Nutrition Information

Per Serving:  200 Calories; 4g. Fat (only 0.6g. saturated)
Fiber:  12g.

Protein:  12g

Carbohydrates (all clean):  33g

About This Recipe

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This recipe comes from "My Girl Shirl" and it's loaded with heart-healthy nutrients--folate, soluble fiber, antioxidants, organic sulfur and flavonoids, and plenty of monosaturated and omega-3 fats.

Ingredients

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• 2 (15 oz) Cans Black Beans (Drained and THOROUGHLY rinsed)
• 1 Red Bell Pepper finely diced
• 4 Scallions (green onions) thinly sliced
• 3 Tbsp. finely minced fresh Cilantro
• 2 Tbsp. White Wine Vinegar
• 1 Tbsp. good Extra Virgin Olive Oil
• Salt and Fresh Ground Pepper to Taste
• 1 (6 oz.) can Solid White, Water-Packed Tuna (optional)

Directions

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In a large bowl, combine all ingredients, and thoroughly mix.  Cover and refrigerate for at least 1 hour to allow the flavors to blend.