Training & Nutrition - meal ideas

ok i know its not the food network but what meal tips can you all come up with based on me using a gf grill and a hob with pots and pans and a mcrowave oh yeah and a toaster.
i tend to use chicken breasts tuna steak lean beef tuna tins white fish fillets salmon pasta rice bread and loads of veggies.

an low fat high carb tasty meals you like to whip up?

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My current staple is stee cut oats. As many people here will attest, the oatmeal is tasty and healthy... but the real bonus is how easy and fun it is to customize -- you can throw anything in that pot while it is cooking!

A typical combination for me: banana, dried blueberries, a bit of ground flax seed, chopped walnuts, and vanilla extract. When it's done, top off with just a touch of real maple syrup (a little goes a long way, as it settles around the rim of the bowl). Perfection!

Buy "The Joy of Cooking". It will be the last cookbook you ever have to buy.

Buy "The Joy of Cooking". It will be the last cookbook you ever have to buy.

...right after you buy any cook book by Madhur Jaffrey!

i like oats with cocoa mmm
those are all sweets and they do look good how about ideas for getting int he carbs and lean protein i.e. som chicken breast marinades maybe, low fat pasta sauces. That giorgio locatelli book is good

hmm i love my little bit of the rain forest; recovery meals rock. a few oysters some pasta a bit of shrimp and a couple of crab or a salmon filet. a bit of cream sauce and rosemery. yum

I love Tuna salad, but I didn't like the mayo due to fat and it just didn't taste right w/ Miracle Whip. Well, this tuna salad recipe is the best I've every tasted (better than tuna salad w/ mayo!). BTW- I usually double it!

1 can tuna
1/8 of an apple finely diced
1-2 T. balsamic vinegar
1T. Honey mustard
2 6" celery sticks diced
Pinch of pepper

Mix all together and serve w/ celery stick, between whole wheat bread, or eat by itself!

I know that you probably allready do spagheti but have you tried the Safeway brand vodka spaghetti sauce? It is my favorite and the only sauce that my wife doesn't have to do anything with. Also for a very good tasting and lighter twist on it take a spaghetti squash and cook it in the microwave and use it instead of spaghetti noodles. It is very good.

You can also use your gf (george forman?) grill as a paninni press to make pannini sandwichs. You can throw whatever you want in there.

You have probably done a ton of ramen noodles but take the normal package and only use half the spices an add some of your own such as garlic garni and then add some cooked meat, and lots of veggies.. It turns it from cheap and basic to flavorfull and a good tasting.

Oh and I have also found that I relly like sweet potatoes plain or with just a very small touch of butter. They may be a tad better done in the over, but they do just fine int eh mocrowave and are muc easier and faster that way.

i have never tried a vodka pasta sauce, what is it like? Sounds interesting.

I don't actually do that many noodles, apparently they aren't great because they are fried first or is that just BS? The GF is indeed a george foreman grill i might try some panninins. Might also try that tuna salad in a sweet potato. he only mustsrd i have is dijon would that work?

What i find really plain is the lean meats though I love smoked fish but its costly any ideas on marinades?

Oh and i am hooked on pilafd type dishes with rice/bulghur wheat veggies and raisins/dates the sweet and savoury works so well mmmmm

Spaghetti noodles are not fried. They are dried. I think that there are some oriental noodles that are fried but I am not sure about that. The vodka sauce has a great flavor, like I said it is the only store purchased sauce that my wife does not add other ingredeants to, and no you can not get drunk eating it, any alchohol that may have ever been in it is cooked out.

Since you said that you don't do that mnay noodles you really might want to try the spaghetti squash as it is a little different and it sounds like you might really like it. Also try the whole wheat pastas. THey have a slightly different texture and more taste. I found that after we switched to a lot of whole wheat stuff that it really changed the way many foods tasted to me.

the reason i didn't do many noodles was also 'cos i couldn't get ww i tend to go with ww di cecco pastas. I haven't ever seen a spaghetti squash for sale.

so does the vodka sauce have a cream base or a tomato base? it cant just be vodka that'd be like water.

The "clean out the fridge" meal-in-a-skillet. Bag of hash brown potatoes, fake shredded cheese, a couple of eggs - and then clean out the fridge: tomatoes, peppers, garlic, pasta sauce...whatever. Heat olive oil in pan at high heat, heat and brown potatoes, mix in "extras" and heat at medium heat, clear out space in middle of pan to fry a couple of eggs. Move eggs to top of the heap, sprinkle with shredded cheese, cover the whole mess and continue to heat at low heat for a couple of minutes. Ten minutes to make. Slice tomatoes, etc. while potatoes are browning. Use non-stick pan and just slide onto a plate. Fresh ground pepper and a small amount of sea salt on top to taste. I do not have a wine recommendation.:eek: Probably a glass of low-fat milk would taste better anyway.

Shrimp have good levels of protein with zero fat. They do have a lot of cholesterol, though, so be advised if that's an issue for you.

Salmon is a good source of protein, with high omega 3s, but the farmed salmon can have pretty high levels of PCB. Canned salmon is made from wild fish, so has negligible contaminant levels.

do you mean ready made hash browns or grated taters?

anyone got any ideas for sweet poato?

I like to make sweet potato fries:

Peel and cut a sweet potato into strips (or slices whichever you prefer); mix the strips with one egg white in a bowl, put on baking sheet coated with cooking spray, and bake for about 15 to 20 min, 400 degrees. Season to taste.

the reason i didn't do many noodles was also 'cos i couldn't get ww i tend to go with ww di cecco pastas. I haven't ever seen a spaghetti squash for sale.

so does the vodka sauce have a cream base or a tomato base? it cant just be vodka that'd be like water.


I see spaghetti squash all the time at the store. Don't be insulted by this, but make sure you are looking in the produce section not the pasta section. They usually don't have a ton of them. If you don't see them then look around for the person working in the produce section and ask them where they are.

The vodka sauce is a tomato sauce.

I like to make sweet potato fries:

Peel and cut a sweet potato into strips (or slices whichever you prefer); mix the strips with one egg white in a bowl, put on baking sheet coated with cooking spray, and bake for about 15 to 20 min, 400 degrees. Season to taste.

Thanks for mentioning that. My mother use to deep-fry them just like regular fries. Very unique taste. I had forgot all about them till I read your post.

wow i will try those, what does the egg white do? go crispy?

Maybe the squah has a different name in the UK can you link me a picture, the only ones we get are butternut and patty pan squash

correction on the vodka sauce, it is a tomato / fredo sauce (combo of tomatoe and alfredo)

Here are some links for the spaghetti squash. it might also be called calabash. It is great, you can under cook it a litle and leave it a bit crunchy, or cook it all the way for the standard texture.

http://www.bigy.com/content/prod/pdct/var_spagsquash.php

http://www.pbs.org/everydayfood/recipes/spaghetti_squash.html

http://www.switcheroo.com/Squash.html

cool ill look in our asian supermarket

wow i will try those, what does the egg white do? go crispy?


No. The long proteins in the egg whites will unfold and bond to each other, binding the pieces of potato together. (At higher heat -such as deep frying- the starch in the potatoes should suffice.) The yolk would work just as well. However, omitting the yolk virtually eliminates the cholesterol and fat content.

BTW: Sweet potatoes in combination with soy sauce is exquisite!

I make a squash soup that is pretty good.

1 frozen Pkg of Summer Squash
1 small can Chicken Broth
2 oz. cream cheese
1-2 diced dried Mexican peppers
A little honey to taste
1/2 Pkg of frozen corn

(obviously the veggies can be fresh but in the winter that's what you get in New England)

This is this morning's breakfast:

1 pickled egg sliced into 6 slices. Place the slices evenly on a 1oz. slice of french bread. Put 1/2 oz of cheese over the top and broil. Total of about 200 cals. and tastes good, IMHO.

any tips for a low fat bechamel/white sauce for a tuna pasta bake?

You can make some decent whole wheat, high protein pancakes. Strangely I never make them for breakfast only supper.

I just follow a standard pancake recipe but substitute whole wheat flour and add a scoop of vanilla whey protein powder. The whole wheat flour does reduce the fluffiness, but it’s not that bad; and it’s worth it for the extra nutrition. Use fruit or jam on top instead of syrup.

so eggs flour and milk?

What you do is you treat yourself to a pasta machine:

http://www.a-bestfixture.com/store/pasta.html

and make your own whole wheat pasta. It's easy and you don't have to dry it before cooking. As you all know, whole wheat flour has a lower glycemic index than white. You can make enough dough for several day's meals and then just roll and cut it while the pasta water heats. I've got one that looks like the Imperia or Al Dente knockoff on that website.

The other thing you do is buy yourself a rice cooker and make brown rice with whatever steamed vegetable, meats, or seafood on top covered in sauce - white or cheese or brown.
http://en.wikipedia.org/wiki/Rice_cooker

Very simple and the basis for 1000 recipes. Any local cooking store should have a pasta machine and an Asian market should have rice cookers.

i have a veg steamer-could i use that to make rice
any sauce tips?

i have a veg steamer-could i use that to make rice
any sauce tips?Yes, you could. It works great for making Asian "sticky rice" like they eat in Laos. When it's cooked, you wad it up in your hand into a ball or little sausage like thing, and dip it into various savory Asian sauces. But invest in the rice cooker. You'll never regret it, 'cause it takes about one minute to put in the rice and water and that's it. It shuts off automatically, and never burns the rice.

For sauce, learn to make white and Mornay sauces, recipes in every basic cookbook or online, just use google. Under the sauce, broccoli, asparagus, cauliflower, green and red peppers, chicken, beef bits, shrimp, crab, etc., etc.

Yes, you could. It works great for making Asian "sticky rice" like they eat in Laos. When it's cooked, you wad it up in your hand into a ball or little sausage like thing, and dip it into various savory Asian sauces. But invest in the rice cooker. You'll never regret it, 'cause it takes about one minute to put in the rice and water and that's it. It shuts off automatically, and never burns the rice.

For sauce, learn to make white and Mornay sauces, recipes in every basic cookbook or online, just use google. Under the sauce, broccoli, asparagus, cauliflower, green and red peppers, chicken, beef bits, shrimp, crab, etc., etc.
i can make those but not on a steamer! and i was trying to go low fat which they aren't! could i use maybe ff fromage frais or skim milk and flour?

i can make those but not on a steamer! and i was trying to go low fat which they aren't! could i use maybe ff fromage frais or skim milk and flour?Of course you can. But remember, your metabolism is a fire, carbos are like kindling and fat is like a log. I totally screwed up my metabolism years ago trying to eat a 10% or less fat diet. I got into wild blood sugar swings like a diabetic. I quit that diet, but still have some problems that way. Permanent damage. That said, I would never make a white or cheese sauce, or any other milky sauce, with anything but 2% milk.

funny you should mention that bloodsugar thign i have the same thign from going to a bfp which was too low for too long last season.

so do you use flour and butter to make a roux then add 2% milk?

btw i made the wholewheat pancakes and added ham spinach and cc MMMMMMMMMMMM
the next one was with raisins and cinnamon
then one with marmite!

Favorite after-ride meal:

Chicken Stir Fry.
1/2 Boneless, skinless chicken breast, cubed. Visible fat removed.
2cu frozen stir fry vegetables, thawed and drained. I like the mix with broccolli and sugar snap peas.
Chinese 5-spice to taste
Crushed red chili pepper to taste
1Tbs olive oil (not EVOO which burns too easily)
1/4cu Kikkoman stir-fry sauce or similar
couple of handfulls of whole wheat, yolk-less, extra-wide egg noodles - al dente.

While the pasta boils, season the chicken and add to a hot wok to brown in the OO. Once browned, add the veggies. Add the sauce after a few minutes and continue stirrin' and tossing until the chicken is fully cooked. Drain the cooked pasta and add it to the wok. Toss until evenly coated and mixed.

Serves 2-3.

I'm getting hungry....

1/2 a breast serves 2-3? thats a big chicken....

1/2 a breast serves 2-3? thats a big chicken....

Yeah, well, consider the volume of the other ingredients. The chicken isn't the focus of the recipe. Feel free to play around with the proportions. Cooking is an art, afterall. :)

i had tilapia today with oregano lemon and fennel bugger me it was good! that was the 5pm lunch after my 100 mile ride