I initially created these Mash for Gainz recipes for myself after being injured for nine months. I figured if I could get my nutrition figured out, it would aid my recovery and prevent any further losses.

How It Works

The following four Mash for Gainz recipes give you a head start on creating your own meals. You need three macronutrients in a main meal:

1. Carbohydrates – Your main source of energy
2. Protein – For growth and repair
3. Fat – For energy

The main macronutrient of the recipes is carbohydrates. We all need carbohydrates to function properly, so why not make this cheap, easy, and tasty?

The recipes are straightforward and can be easily adjusted to anyone – except for the people who hate sweet potato. Experiment with the recipes and throw in different herbs and spices. Making fresh food can be simple, so enjoy it and have fun.

Notes:

• The recipes should take about twenty minutes to prepare and cook.
• The recipes are very easy to follow and the ingredients can be bought at any supermarket.
• Sweet potato is a complex carbohydrate. It releases energy over a long period of time unlike simple carbohydrates (for example potatoes, white bread, and fruit). This steady release of energy will keep you from craving sweets.

Here are three easy steps to create your own meal:

1. Pick a recipe.
2. Pick your protein: chicken breast/leg, sirloin steak, pork loin, turkey breast, canned tuna, or salmon fillet.
3. Pick a mixture of low-carb vegetables: broccoli, spinach, tomatoes, kale, cucumber, peppers, watercress, or arugula.

Example:

Creamy sweet potato mash recipe

+

130g grilled sliced chicken breast

(Marinade: rosemary, garlic, lemon juice, salt and pepper)

+

100g broccoli and 50g baby plum tomatoes

Creamy Sweet Potato Mash

340kcal – Carbs: 48g Fat: 13g Protein: 6g

Ingredients:

• 200g sweet potato
• 100g spinach
• 100g red onion
• 40ml heavy cream
• 5g coconut oil
• 1 clove of garlic (optional)
• Salt and pepper to taste

Method:

1. Chop sweet potato into small pieces (cm cubes).
2. Add to saucepan then add boiling water from the kettle.
3. Boil sweet potato for up to 10 minutes or until soft.
4. Finely chop red onions and spinach. Once the sweet potato is soft, add the red onions and spinach to the saucepan.
5. Boil for another 2-4 minutes then drain ingredients in a colander.
6. Replace ingredients into saucepan and mash it up.
7. Add heavy cream, coconut oil, 1 finely chopped glove of garlic or ground garlic, and salt and pepper to taste.
8. Mix and mash it.
9. Serve with some meat or fish with vegetables.

Sweet Potato and Mushroom Mash

340kcal – Carbs: 52g, Fat: 11g, Protein: 6g

Ingredients:

• 200g sweet potato
• 100g chestnut mushrooms
• 100g red onion
• 10g cashew nuts
• 1 tsp arrowroot (any supermarket sells it in the baking section)
• 20-40ml water
• 5g coconut oil
• 1 tsp fresh rosemary
• Salt and pepper to taste

Method:

1. Chop sweet potato into small pieces.
2. Add to saucepan then add boiling water from the kettle.
3. Boil Sweet potato for up to 10 minutes or until soft.
4. Preheat frying pan and add coconut oil.
5. Add finely chopped red onions and mushroom to frying pan. Let ingredient sweat and then add 1tsp of arrowroot with a 20-40ml of water.
6. Mix the arrowroot into the red onion and mushroom with a spoon until it starts thickening. Add more water if the sauce is too thick. Then add crushed/ground cashew nuts and finely chopped rosemary to the frying pan.
7. Once the sweet potato is soft, drain it with a colander and replace it back into the saucepan.
8. Add the red onion, mushroom and cashew nut sauce to the saucepan.
9. Add salt and pepper to taste.
10. Mix and mash it.
11. Serve with some meat or fish with vegetables.

Sweet Potato and Beetroot Mash

395kcal – Carbs: 54g, Fat: 17g, Protein: 5g

Ingredients:

• 200g sweet potato
• 50g cooked beets
• 100g red onion
• 80g avocado
• Small handful of coriander
• ¼ lemon – juice
• Salt and pepper to taste

Method:

1. Chop sweet potato into small pieces.
2. Add to saucepan then add boiling water from the kettle.
3. Boil sweet potato for up to 10 minutes or until soft.
4. Finely chop red onions. Once the sweet potato is soft, add the red onions to the saucepan.
5. Boil for another 2-4 minutes then drain ingredients in a colander.
6. Return ingredients to the saucepan and mash it up.
7. Add sliced beets, avocado, finely chopped coriander, lemon juice to the saucepan.
8. Mix and mash it.
9. Serve with some meat or fish with vegetables.

Sweet Potato and Carrot Mash

326kcal – Carbs: 55g, Fat: 9g, Protein: 5g

Ingredients:

• 200g sweet potato
• 100g carrot
• 100g red onion
• 50ml heavy cream
• Handful of chive and basil
• ¼ lemon
• Salt and pepper to taste

Method:

1. Chop sweet potato into small pieces.
2. Add to saucepan then add boiling water from the kettle.
3. Boil sweet potato for up to 10 minutes or until soft.
4. Finely chop red onions and grate the carrot. Once the sweet potato is soft, add the red onions and grated carrot to the saucepan.
5. Boil for another 2-4 minutes then drain ingredients in a colander.
6. Return ingredients to the saucepan and mash it up.
7. Add heavy cream, ¼ lemon juice, finely chopped chive and basil.
8. Add salt and pepper to taste.
9. Mix and mash it.
10. Serve with some meat or fish with vegetables.

More Like This:

• Stuffed and Sexy: 3 Sweet Potato Recipes for Post-Workout Meals
• Goodness, Gracious, Great Balls of YUM: 2 Paleo Treats for Athletes
• 7 Habits to Success: How to Achieve Your Nutritional Goals
• New on Breaking Muscle Today

The post Mash for GAINZ: 4 Simple Recipes for Performance appeared first on Breaking Muscle.

The ketogenic diet is on a roll and there’s really no question why it’s gained so much momentum. Dubbed the keto diet for short, this low carb, high fat diet supplies the body with a plethora of healthy fats which are used as energy for our body instead of carbohydrates. This way of eating provides a nutritionally dense vegetable and protein base with high fat energy for us to perform our best while maintaining a slim physique. A keto meal in its most simple form combines a protein, paired with a green vegetable (or other low carb veg), and fats. This series of ketonic diet will provide a more inspired approach to these combinations that you can mix and match for a unique ketogenic eating experience.

I tend to eat a lot of eggs for breakfast so mixing up my egg prep repertoire is necessary to keep things interesting. Making a basted egg is very simple with results that are similar to a poached egg but with less hassle and less time. To make a basted egg, simmer it in a shallow pan of water and lightly spoon the hot water overtop the egg until it’s cooked to your preferred level of doneness. Pair this with a fiber and nutrient rich sauté of kale and a creamy complement of lemon ricotta for an energizing boost to your morning.

In this quick and easy dish, kale gets a quick sauté just until it’s warmed through to be an ideal tangy breakfast or lunch. Adding acidity to sturdy greens, like kale, gives them a refreshing taste to enliven your taste buds. Lemon is known for its health benefits in aiding digestion and boosting metabolism. Using the lemon juice as well as its zest provides a semi-sweet flavor without adding sugar to your meal. Pairing lemon with savory ricotta feels like an exercise in decadence for breakfast but you can also use this pillowy soft lemon ricotta as a simple satisfying dessert, too.

 Basted Egg with Lemon Ricotta

Calories 397, Protein 14g, Total Carbs 7g, Net Carbs 6g, Fat 35g

Prep time: 5 min

Cook time: 10 min

Serves: 1

Ingredients:

• ¼ cup whole milk ricotta
• 1 lemon, juiced and zested
• 2 tablespoons butter or olive oil
• 2 stems kale, stem removed and leaves chopped
• 1 egg (or more if you wish)
• Salt and pepper to taste

Preparation Instructions:

1. In a small bowl, stir together the ricotta with 2 tablespoons of the lemon juice and all of the zest.
2. Spoon ricotta onto a serving plate.
3. Heat a sauté pan with the butter or olive oil.
4. Add the kale and cook until it has wilted.
5. Season with salt, pepper and a few tablespoons of lemon juice to taste.
6. Remove kale from the pan onto the serving plate with the ricotta.
7. Carefully add water to the pan about ½” deep and heat to simmering.
8. Crack the egg into the water and let simmer while gently spooning the hot water over top until it is cooked to your desired doneness.
9. Lift egg out of the pan with a slotted spoon or fish spatula and place overtop the kale.
10. Season with salt and pepper as desired.

Download the full keto recipe book.

The post The Keto Diet: Basted Egg with Lemon Ricotta appeared first on Breaking Muscle.

Lox with cream cheese spread on a bagel is a common breakfast combination. Forgo the bagel, and this combo is a perfect keto dish. Lox is a cured salmon but is not smoked. Both lox and smoked salmon work equally well in this dish. Look for lox or salmon that is wild caught before being cured and that is cured or brined with natural ingredients. Salmon is loaded with healthy fats and omega-3 fatty acids to boost brain health and to help handle mental stress.

Avocados are also rich in healthy fats and make an ideal serving dish. Use the scooped out portion of the avocado smashed with a protein punch of chopped hard-boiled egg and cream cheese and then serve this sophisticated version of an egg salad in an avocado “bowl” topped with the traditional capers to garnish.

Lox Stuffed Avocados and More

Calories 557, Protein 19g, Total Carbs 17g, Net Carbs 8g, Fat 48g

Prep time: 10 min

Serves: 1 as a main meal (or two as a small meal of ½ avocado each)

Ingredients:

• 1 avocado, pitted
• 1 hard-boiled egg, diced
• 1 green onion, sliced
• ¼ cup lox or smoked salmon, diced
• ¼ cup cream cheese
• Pinch dried dill weed
• Salt and pepper to taste
• Capers, as garnish

Preparation Instructions:

1. Scoop out around where the avocado pit was making a uniform bowl out of the avocado. Place the scooped out avocado flesh in a small mixing bowl.
2. Remove the peel from the avocado by scooping the avocado “bowl” out with a large spoon being careful to stay along the inside edge of the peel so you don’t cut into your “bowl”. Set aside.
3. In the small mixing bowl, mash the scooped out avocado center with all of the other ingredients except the capers.
4. Fill the avocado “bowls” with the mashed avocado/egg mixture.
5. Top with a few capers and serve.

Download the full keto recipe book.

The post A Free Keto Diet Recipe Book: Lox Stuffed Avocados and More appeared first on Breaking Muscle.

As I approach age 40, I’ve noticed a progressive shift in my metabolism over the past decade. This has prompted me to dig a little deeper into what affects our metabolism as we age and what can be done about it in terms of what we eat.

Changes in hormone levels as we age, particularly in women, affect how we store fat as these hormones interplay with our insulin receptors which are one of the hormones responsible for deciding how and when to convert energy into fat. However, this doesn’t necessarily lead to weight gain. Activity level, eating habits, and muscle mass are all key players in a healthy metabolism and these are things that we can control to some degree.

There are few things we can control related to what we eat in order to keep weight gain at bay as we age. High quality nutrition results in increased energy and when you feel energized, more activity comes naturally. In addition to maintaining your activity level, maintaining a consistent blood sugar level also has a large effect on whether or not calories are used as energy or converted to fat.

Consuming enough fiber slows down digestion and regulates blood sugar. Proper regulation of blood sugar means less insulin response and therefore less stored fat. Adding nutritionally dense fiber-rich foods such as fruits, vegetables and legumes helps to regulate blood sugar and keep you feeling full longer. Reducing the amount of foods in your diet that create an increased insulin response, such as starches and grains, will also help stave off weight gain. If you do consume grains, focus on ones that have high fiber and a higher nutritional value like quinoa, amaranth and other whole grains rather than refined ones.

High nutrient value foods like vegetables and legumes combined with protein and healthy fats will provide your body with the necessary nutrient base to help keep muscle mass stable. Retaining muscle as we age is partially dependent on activity level and exercise while part of it is also due to getting enough protein in what you eat. Since protein is more thermogenic, it burns more calories digesting it as well as provides the building blocks to keep the muscle that you have. Fish, like walleye in the recipe below, combined with lentils is a great source of protein, fiber, and it contains healthy fats for a tasty meal combination.

Parmesan Crusted Walleye with Lentils

Calories 515, Protein 50g, Carbs 30g, Fat 26g

Prep time: 20 minutes

Cook time: 25 minutes

Serves: 2

Ingredients:

• 4 walleye pike filets (about 12 oz, or use any other white fish, preferably wild caught)
• ⅓ cup parmesan cheese, grated
• 3 tablespoons almond flour
• ½ teaspoon paprika
• ¼ teaspoon garlic powder
• ⅛ teaspoon ground black pepper
• 1 egg, beaten
• Olive oil to oil the pan
• ½ cup lentils of any kind
• Water or bone broth to cook lentils according to package directions
• ¼ cup sundried tomatoes, chopped
• ¼ cup Kalamata olives, chopped
• 15 basil leaves, chopped
• Sprinkle of lemon juice
• Salt and pepper to taste

Preparation Instructions:

1. Preheat oven to 350 degrees.
2. Combine parmesan, almond flour, paprika, garlic, and pepper in a bowl. Set aside.
3. In another bowl, beat the egg.
4. Prepare a sheet pan by placing a wire cooling/baking rack inside of it and brush the wire rack with olive oil.
5. Dip each walleye filet first in the egg, and then in the parmesan flour mixture so it’s coated on all sides.
6. Place the filet on the wire rack that’s on the sheet pan. Repeat for the rest of the filets.
7. Bake the fish about 20-25 minutes until it flakes easily with a fork.
8. Meanwhile, bring lentils and broth or water to a boil and cook until liquid is absorbed, about 20 minutes.
9. Stir in the sundried tomatoes, olives, and basil. Season with the lemon juice salt and pepper to taste.

The post Eating Well As We Age: Parmesan Crusted Walleye appeared first on Breaking Muscle.

Awesome as an appetizer and fabulous as a fun mini meal, chicken potstickers are made with the traditional flavors found in the more common pork based potstickers. These can be made with a purchased potsticker or wonton wrapper but I have not yet found a good gluten-free variety commonly available. If you prefer to keep it gluten-free, making the wrappers isn’t terribly hard but it is a little time consuming and you’ll want to work quickly so the dough doesn’t dry out before you’re ready to fill them. I found it easiest to work with the dough divided into two halves and then roll out and fill 2-3 wrappers at a time. After filling the circles of dough, they may look a little rugged. Feel free to leave them this way or you can trim the edges as you seal them by pressing into the edge of the semi-circle with a fork and then cutting away the excess “fringe” with the side of the fork or a knife.

The housemade dipping sauce is also a savory combination of traditional ingredients. The end result is a balance of perfectly crispy, perfectly chewy potsticker with just the right touch of savory goodness to dip into and enhance the flavor of the filling. These were a hit in my household with everyone asking for seconds!

Chicken Potstickers

Calories 346, Protein 25g, Carbs 46g, Fat 6g

Prep time: 30 min

Cook time: 20 min

Makes: about 40-45 potstickers (6 servings of 7-8 each)

Filling Ingredients:

• 3 cups shredded red or napa cabbage
• 1 teaspoon salt
• 1 pound ground chicken or turkey
• 1 tablespoon arrowroot powder (or any other starch)
• ¼ teaspoon ground black pepper
• 2 scallions, finely chopped
• 2 tablespoons chives
• 2 cloves garlic, minced
• 1 tablespoon ginger, minced
• 2 tablespoons tamari soy sauce (or coconut aminos)
• 1 tablespoon sesame oil
• 1 tablespoon rice wine vinegar or sake

Dough Ingredients:

• 1 ¼ cups gluten free all purpose flour
• ½ cup tapioca starch/flour
• Pinch of salt
• ¾ cup boiling water
• Olive or coconut oil for frying

Chili Dipping Sauce Ingredients:

• ½ cup tamari soy sauce (or coconut aminos)
• 1 teaspoon chili paste (sambal oelek)
• 1 tablespoon sesame oil
• 2 tablespoons mirin
• 1 scallion, finely chopped

Preparation Instructions:

1. Toss cabbage with the salt and let stand about 10 minutes. Drain and squeeze dry.
2. Mix cabbage with all remaining filling ingredients. Cover and refrigerate until ready to use.
3. Prep the dipping sauce by whisking together all dipping sauce ingredients. If you wish to remove the scallion bits, strain the liquid into a separate dish after 15 minutes. Set aside until ready to serve.
4. Make the dough. Place all dry ingredients into a food processor and pulse to blend together.
5. With the processor on lowest speed, slowly pour in the boiling water until a dough forms.
6. Divide dough into two pieces and set one portion into a sealed container to keep it moist while you prepare the other half.
7. Roll out the first half of the dough into a long rope about ¾ inch thick.
8. Cut rope into pieces about ¾ inch wide and place into sealed container. Repeat with other half of dough.
9. Fill the potstickers. Take out one to three pieces at a time and use your hands and a floured rolling pin (use same flour as the recipe) to flatten into a circular disk about 1/16 inch thick. You may need to add more flour to your hands or rolling pin to keep from sticking.
10. Once you have a thin circle, scoop about 1 tablespoon of the chicken filling into the center.
11. Fold dough over to form a half moon and pinch to seal or use a fork to seal the edges. You can also trim off any uneven edges at this point.
12. Place finished dumplings on a parchment lined baking sheet until ready to cook.
13. To cook, heat oil in a large frying pan with a tight fitting lid. Add about half of the potstickers in a single layer and fry until crunchy and golden in color flipping once.
14. Carefully pour about ⅓ cup water into the pan and cover immediately.
15. Steam over medium low heat until cooked through, about 10-12 minutes.
16. Remove lid and continue cooking until water evaporates. Repeat with remaining potstickers.
17. Serve with dipping sauce.

The post 20 Ways to Prepare Poultry: Chicken Potstickers appeared first on Breaking Muscle.

Green, un-ripe jackfruit work the best as a meat substitute because they are less sweet. A unique property of this fruit is its ability to be diced, or even shredded, making it a perfect meat substitute for a variety of uses from salads to tacos and curries.

Jackfruit pairs well with a multitude of seasonings because it doesn’t have an intense flavor on its own. Instead, it easily combines with flavors to produce a unique meatless eating experience. Vietnamese banh mi sandwiches are traditionally made with shredded pork or chicken on a baguette. In this version, the jackfruit makes an appearance in place of the meat. Jackfruit has a near identical texture to shredded pork or chicken, but because it is a fruit, it is suitable for athletes following a vegan lifestyle. Jackfruit is also fairly high in carbohydrate content so in place of the traditional baguette, I’ve lightened the carbs by placing this sandwich folded into large lettuce leaves for a lighter, summery lunch.

Vegan Banh Mi Lettuce Wraps

Prep time: 15 min

Serves: 2 (2 wraps each)

Ingredients:

• 2 cups shredded green jackfruit from either fresh or canned in brine fruit (not canned in syrup)
• 1 to 2 teaspoons chili garlic sauce or sriracha
• Splash of lime juice

Quick Pickled Carrot and Daikon:

• ½ cup peeled and shredded carrot
• ½ cup peeled and shredded daikon radish
• 1 tablespoon rice vinegar
• 2 teaspoons honey
• ¼ teaspoon pink Himalayan salt

Other Ingredients:

• 8 large lettuce leaves (romaine or bibb/butter lettuce work well)
• 2-3 tablespoons vegan mayo (like Just Mayo)
• Cucumber, sliced very thin
• Jalapeño, sliced very thin
• Cilantro sprigs

Preparation Instructions:

1. Combine all ingredients for the pickled carrot and daikon and let stand 15 minutes to 1 hour.
2. Shred jackfruit with a fork, or clean hands, and stir in the chili sauce and lime.
3. To assemble wrap, lay two lettuce leaves down and spread mayo on top leaf.
4. Add pickled carrot and daikon, then the jackfruit and top with cucumber, jalapeño, and cilantro.
5. Fold over and eat like a sandwich.

The post Jackfruit: Protein for Athletic Summers appeared first on Breaking Muscle.

This is a recipe that’s real, wholesome, healthy food and just happens to be appropriate for vegan athletes. I’m not one to advertise to friends when I make them vegan specific foods because I’ve found that tying foods to a trendy diet moniker gives people pause before they even willingly try it. Instead, I casually offer them flavorful clean eating options and then perhaps, I might tell them while they’re raving about it later that their whole menu was vegan-friendly with a wink and a smile.

Cauliflower is a standout vegetable to cook on the grill. Once sliced into large rounds, they just need a touch of olive oil and seasoning to bring out their nutty goodness. Top with a squeeze of lime for simple summer fresh flavor. I’ve served this steak-style with a knife and fork but it would also hold up well served on a bun like a burger with other toppings.

Pair this cauliflower with a true summer staple: baked beans. Traditionally, baked beans are cooked with bacon, but I’ve found vegetable-based “bacon” bits which are made from coconut chips or pinto beans. These also have the familiar smoky flavor but without the pork. I’ve also changed out the traditional refined brown sugar for all natural maple syrup. These tangy baked beans can be made in the crockpot or the oven. Look forward to your next barbecue and keep your beach bod in check with healthy grilled vegetables like these grilled cauliflower steaks and a side of maple baked beans that are perfect for your next picnic.

Grilled Cauliflower and Maple Baked Beans

Prep time: 20 min plus an overnight soak for the beans,

Cook time: 6 hours for beans, 15 min for the cauliflower

Serves: 4

Cauliflower Ingredients:

• 1 head cauliflower, sliced vertically into ½ inch rounds
• Salt, sprinkle to taste
• Chili powder or Cajun seasoning, sprinkle to taste
• Olive oil for brushing
• Fresh lime juice

Cauliflower Preparation Instructions:

1. Heat grill to medium heat.
2. Brush both sides of cauliflower slices with olive oil and sprinkle with salt and desired seasoning.
3. Place cauliflower on a vegetable grill pan or directly on grill grates and grill for about 8-10 minutes per side.
4. Serve warm with a sprinkle of fresh lime juice.

Maple Baked Beans

Ingredients:

• ½ pound dry navy beans
• ¼ cup veggie bacon bits (optional)
• ½ onion, diced and caramelized if desired
• 1 clove garlic, minced
• 1 tablespoon blackstrap molasses
• 1teaspoons pink Himalayan or smoked salt
• ⅛- ¼ teaspoon ground black pepper
• 2 tablespoons spicy brown mustard
• 1 teaspoon apple cider vinegar
• ⅓ cup tomato sauce or organic all natural ketchup
• 2 teaspoons Worcestershire sauce (use tamari or coconut aminos for vegan option)
• ¼ cup maple syrup (or use part maple syrup and part coconut palm sugar)

Maple Baked Beans Preparation Instructions:

1. Soak beans overnight in cold water.
2. Simmer beans in the same water 1-2 hours until tender.
3. Drain and reserve liquid.
4. While beans are simmering, caramelize the onion in a sauté pan with the garlic and a tablespoon or so of olive oil on low heat until it is tender, translucent, and turning a nice caramel color. Be patient, true caramelization takes 30-45 minutes. If you don’t wish to caramelize the onion, simply sauté on medium heat until it starts to become translucent.
5. In a bowl, combine molasses, salt, pepper, mustard, tomato sauce, Worcestershire, and maple syrup. Stir until smooth.
6. Add cooked beans to a crock pot or Dutch oven and gently stir in the veggie bacon bits, onion, and the sauce.
7. Add reserved cooking liquid from the beans to cover about one inch above the beans. If you don’t have reserved liquid, just add water.
8. Slow cook on low 6 hours or bake at 325 degrees about 4 hours until beans are plump and the sauce has thickened.
9. Check beans and gently stir halfway through cooking.
10. If sauce becomes too dry, add more liquid and continue cooking until done.

The post Summer Barbecue: How About Clean Eating and a Vegetables Only Dish appeared first on Breaking Muscle.

Broccoli is considered to be a prebiotic food along with garlic and onion. Legumes (such as beans) are also a high fiber prebiotic food which makes this combination a super power for digestive health. Prebiotic foods work synergistically with probiotics to maintain a diverse, healthy supply of gut flora (good bacteria) and are incredibly important for your overall wellbeing.

Clean eating, for me, includes cooking with a no-waste approach whenever I can. The base of this soup uses the stem of the broccoli as well as the florets for colorful flavor so nothing is wasted. Less food waste in the kitchen equates to a lower cost per plate. This budget friendly meal can be made for well under two dollars per serving.

Broccoli and White Bean Soup

Calories 362, Protein 26g, Carbs 52g, Fat 5g [Photo credit: Kari Lund]

Prep time: 10 min

Cook time: 30 min

Serves: 4

Ingredients:

• 2 small heads of broccoli florets, stem finely diced, chopped and set aside
• 3-4 cloves garlic, chopped
• 1 small onion, diced
• 1 tablespoon olive oil
• 4 cups broth (vegetable or chicken)
• ¼ teaspoon coriander
• ¼ teaspoon marjoram
• ¼ teaspoon salt or to taste (this will depend on how salty your broth is and your personal tastes)
• Fresh ground pepper to taste
• 2 cans white beans (northern or cannellini), drained and rinsed

Preparation Instructions:

1. In a stockpot, sauté the broccoli stems, onion, and garlic until the onion begins to become translucent, 5-10 minutes.
2. Add broth and spices and boil until broccoli stems are tender, about 20 minutes.
3. Add one can of the beans to the soup base and pureé with an immersion blender. Alternately, pour the soup contents (carefully) into a blender and pureé until smooth. Return pureé back to the soup pot.
4. Add the remaining can of beans and the broccoli florets to the pureéd base and simmer 5 minutes.
5. Season with salt and pepper to taste.

Make more clean fuel:

Lean Fuel: Spiced Lentils with Egg Bake

The post Prebiotic Food: Broccoli and White Bean Soup appeared first on Breaking Muscle.

Creating a healthy, homemade, no-powder protein bar that contains at least ten grams of protein per bar is an artful balance of wholesome ingredients. Making these homemade bars means that you control what goes into them, and you can ensure that they don’t contain any artificial ingredients or sweeteners.

The combination of high-protein seeds and nuts combined with oats and almond butter make this an amazingly tasty snack that has a protein hit plus healthy fats to keep you energized. As a bonus, this nut and seed-based bar can be made for under a dollar per serving. Light on carbs, and light on your budget, this bar just may become your new favorite.

No Powder Protein Bars

Calories: 268, Protein: 10g, Carbs: 24g, Fat: 16g [Photo credit: Kari Lund]

Prep time: 20 min

Serves: 12

Ingredients:

• 1 cup rolled oats
• ½ cup pumpkin seeds
• ½ cup sliced almonds
• ½ cup quinoa (uncooked, I used a rainbow/tri-color blend)
• ¼ cup hemp seeds
• 1 tablespoon chia seeds
• ¼ cup flaxseed meal
• ¼ cup dried unsweetened cranberries, raisins, or chopped medjool dates (optional)
• ¾ cup almond butter (can subsuitute peanut butter)
• ¼ cup honey (substitute agave nectar or brown rice syrup for a vegan option)
• 1 teaspoon vanilla extract
• ¼ teaspoon salt

Preparation Instructions:

1. Preheat oven to 350 degrees.
2. Place rolled oats, pumpkin seeds, almonds, and quinoa on a baking sheet.
3. Toast in oven 5-8 minutes until almonds begin to brown.
4. Remove from oven and transfer to a mixing bowl.
5. Add hemp seeds, chia, flax meal, and cranberries and stir to combine.
6. In a saucepan, combine almond butter, honey, vanilla, and salt. Heat until smooth and creamy, stirring often.
7. Pour almond butter mixture over the oats mixture and stir well until thoroughly combined.
8. Place a piece of parchment paper into a loaf pan and press bar mixture firmly into the pan.
9. Chill in fridge about 30 minutes until firm.
10. Using edges of the parchment, lift the protein bar loaf out of the pan and cut into 12 portions.

Don’t feel guilty about your snacks:

Paleo Appetizers for Game Day

The post No Powder Protein Bars appeared first on Breaking Muscle.

Prep time: 5 minutes

Cooking time: 40 minutes

Serves: 4

Ingredients:

• 1 cup red lentils
• 1 cup yellow split peas
• 1 tablespoon olive oil
• 4 tablespoons Kerrygold butter
• 4 small shallots, minced
• 2 cloves garlic, minced
• 2 teaspoons garam masala
• 4 cups of broth
• Salt and freshly ground pepper
• 1 tablespoon finely chopped cilantro leaves, for garnish
• 4 large pastured eggs

Instructions:

1. Rinse the lentils and split peas thoroughly under running water. Drain and set aside.
2. Heat the olive oil and butter in a medium saucepan over medium heat and add the shallots and garlic.
3. Cook, stirring, for 3 to 4 minutes, or until the garlic and shallots are golden and fragrant.
4. Add the lentils and split peas and stir in the garam masala.
5. Stir the pot thoroughly to make sure the garam masala and shallots are fully distributed in the lentils.
6. Add the broth (or 4 cups of water) and turn the heat to high.
7. Bring to a boil, then reduce to a simmer and cover the pan.
8. Cook for 30 to 35 minutes or until the yellow split peas are just tender.
9. Season with salt and pepper to taste.
10. Fry eggs and top stew with eggs.
11. Garnish with cilantro.

Try another clean eating recipe:

40 Days of Clean Eating: Southwest Salad with Chipotle Dressing

The post Lean Fuel: Spiced Lentils With Egg Bake appeared first on Breaking Muscle.

Prep time:15 minutes

Cooking time: 45-55 minutes

Ingredients:

• 2 cups gluten free flour baking mix (Pamela’s Pancake and Baking Mix)
• 1 cup coconut sugar
• ½ cup unsweetened cocoa powder
• 1 cup dark chocolate chips (Enjoy Life Brand)
• ½ teaspoon baking soda
• ½ teaspoon baking powder
• ¼ teaspoon pink salt
• ½ teaspoon espresso powder
• 3 large pastured eggs
• 4 tablespoons refined coconut oil
• 1 cup coconut milk
• 1 teaspoon pure vanilla extract
• 2 cups thinly shredded zucchini (patted very dry to squeeze out all moisture)

Icing:

• 1 cup chocolate chips (Enjoy Life Brand)
• 3 tablespoons coconut oil

Directions:

1. Preheat oven to 350 degrees.
2. Line a loaf pan with parchment paper and set aside. If using a non-stick pan, you can simply grease it.
3. In a large bowl, add flour, coconut sugar, cocoa powder, chocolate chips, baking soda, baking powder, coconut milk, salt, and espresso powder. Mix well to combine.
4. In another bowl, mix eggs, coconut oil, and vanilla extract. Whisk to combine.
5. Add drained, dry zucchini.
6. Fold wet ingredients into dry ingredients.
7. Pour batter in loaf pan.
8. Bake for 45 to 55 minutes.
9. Remove from the oven and cool on a wire rack for at least an hour.
10. Melt chocolate chips and coconut oil.
11. Add icing by drizzling over bread.
12. Enjoy!

More treat-night goodness:

Dark Chocolate Ice Cream with Raspberries on Top: Yes Please!

The post Healthy Treat Night: Double Chocolate Zucchini Bread appeared first on Breaking Muscle.

Serves: 4

Ingredients:

• 4 large grilled chicken breasts or 2 cups cooked cooked chicken
• 2 cups chopped broccoli
• 1 cup edamame
• 1 cup of shredded carrots
• 1 cup of raw almonds

Instructions:

1. Lightly steam broccoli and set aside.
2. Slice cooked chicken in one inch slices.
3. Mix almonds, raw carrots, broccoli, and edamame in large bowl.
4. Add chicken.
5. Top with avocado dressing.

Avocado Dressing

Ingredients:

• 4 large avocados
• Juice of one large lemon
• 2 tablespoons of olive oil
• 1 clove of garlic crushed
• Salt and pepper to taste

Instructions:

1. Blend avocados.
2. Add lemon juice, olive oil, garlic, salt, and pepper.
3. Top salad.

More salad inspiration:

40 Days of Clean Eating: Southwest Salad with Chipotle Dressing

The post Lean Fuel: Chicken Broccoli And Edamame Bowl With Avocado Dressing appeared first on Breaking Muscle.