Category Archives: high protein diet

Fierce Gourmet: A Fit Foodie’s Cookbook

Cover1I discovered my passion for cooking right around the same time as I discovered my love for fitness. Nothing makes you feel more alive and in the moment as a new PR and an amazing meal. Quickly realizing that my love for gourmet food and my love for fitness can’t coexist, I had to do something.

For years I studied, read, and practiced various preparation methods and techniques, took cooking classes, and searched for places to procure clean, organic meat and produce. As a result of my obsession with flavor and the need to maintain a lean and strong physique, I have developed hundreds of recipes that were beneficial for my health and for my abs, not to mention supported a number of local farmers.

Last year, when I started Fierce Miles, I had a bright idea: why not write an actual cookbook? The majority of the work was already done, all I had to do was test, photograph, write, edit, format, market, and sell the book! Not a big deal, right? Right. After a few months of writing, re-writing, editing, and writing some more, I am just a few short months away from the big day. I am excited and yet a bit nervous.

When I first decided to do this, I had no idea how much work I am going to have to put into this project for it to be what I really want it to become — the absolute go to for every fit food lover. So far, we are right on track. Our Kickstarter page goes live next week, our graphic designer is working on a fabulous book cover that’ll be ready around the same time, and I am almost done organizing the content and the recipes into chapters.

I know, this is an unusual Monday post for me, but I’ve had this on my mind for so long, that it was time to share it with you guys. Stay tuned for more information on Fierce Gourmet: A Fit Foodie’s Cookbook.

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Spud Muffins

A lot of us made New Year’s resolutions and some of us are determined to keep them come hell or high water. If one of your resolutions was to eat better and make smarter food choices, I’d like to dedicate this post to you.

I know all too well how it feels to wake up before dawn and realize that you barely have enough time to take a shower before you have to be out of the door. Breakfast? What breakfast!  Then I got to thinking, breakfast is one of the most important meals of the day, it sets the tone for the day. I find that if I had a decent meal in the morning I feel energized, I feel unstoppable, I am on my game. Best of all, having breakfast prevents you from being, what I call, hangry. Hangry is a sad combination of hungry and angry that causes one to make bad decisions and have virtually zero patience.

So, what’s the answer to having a healthy, well balanced breakfast that hits all your macros on the go? Portable food! Below is the recipe for the most awesome muffin that is easy to eat, has a low glycemic index, loads of protein, very little fat, and you can make them in advance! What?! Yes, your week just got that much easier!

I usually make these on Sunday evening at the end of my food prep because they tend to take a bit longer than the usual blend and go variety. Why? Because I make my Spud Muffins with meringue to insure nice and fluffy consistency. I tested other recipes of healthy, protein muffins and I noticed that all of them are dense, chewy, and taste like cardboard. I refused to have this happen to my food, this is fit gourmet, after all!

Let’s dive in! First and foremost, make sure that your eggs are at room temp. Room temperature eggs make better meringue. Also, older eggs are better suited for meringue purposes, but who has old eggs lying around?! I set my eggs out just as I am getting ready to do the rest of my food prep, that way by the time I get around to the muffins, they are nice and ready to go.

Since I pre-make my sweet potatoes for the week, having a cup of mashed sweet potato isn’t a problem. If, however, you don’t pre make yours, here’s the deal:

Peel and cut up your sweet potatoes, put them in a pot of boiling water, boil until tender. Strain the water, mash the potatoes with a potato masher or a fork.

I don’t add seasoning to my sweet potato ahead of time, because I refuse to commit to one single flavor in my mash for the rest of the week. I like a good variety.

Back to the eggs and the trick of the meringue… You will need to separate egg whites from egg yolks. Make sure that you take great care not to get any of the yolk into your egg whites. I recommend breaking the eggs over a separate dish, separating the whites and then adding them to the mixer bowl one at a time. That way, if you do end up with the yolks in your whites, you won’t have to scrap the whole batch and waste eggs. No, I wouldn’t recommend using egg beaters. They do not meringue well.

Please, do not attempt to be a hero and whisk the meringue by hand. It’ll take you forever!

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Ok, I think I covered the important basics of the meringue. If you have any questions, feel free to contact me through our Facebook Page, Twitter, or just leave me a comment here!

Supd_Muffin
Spud Muffins

Ingredients: 

4 large eggs at room temperature
¼ tsp cream of tartar
½ cup Splenda or Stevia
1 cup almond meal flour
2 scoops vanilla whey
1/2 tsp baking powder
1 tbsp coco powder
2 ½ cups of mashed sweet potato

 

Directions:

Preheat the oven to 350°.  Separate egg yolks from egg whites. Place the egg whites into a large bowl and mix on medium-high speed until the eggs are frothy. When your eggs are frothy add cream of tartar. Continue mixing on medium-high speed until the eggs are white and nearly doubled in size. At this point add Splenda or Stevia one tablespoon at a time. Continue mixing the meringue until the mixture begins to form stiff peaks in the mixing bowl.

In a separate bowl, combine all of the dry ingredients. Gradually fold the sweet potatoes into the dry ingredients until well incorporated. Make sure that there are no clumps of flour or protein powder.

Gently fold the sweet potato mixture into the meringue. Fold from the sides towards the center until the mixture is well incorporated. Be careful not to over mix and deflate your meringue.

Divide the batter between muffin cups. Bake for approximately 35-40 minutes or until a skewer comes out clean.

Makes 12 muffins.

Nutrition Info (1 muffin): 

Calories 119
Fat 5g
Carbs 8g
Protein 10g

Chicken Broth

CHICKEN BROTH

If you are busy, busy, busy just like we are, this recipe is a life saver! This broth can be added to a lot of dishes to enhance the flavor or to prevent proteins from drying out during the cooking process without sacrificing any of the flavor. The best part is, that you can portion this broth in 1 cup Tupperware containers and freeze it so when you need exactly one cup of broth for one dish or another, you always have some on hand!

Chicken Broth

Chicken Broth

Ingredients:
2.25 lbs Chicken Breast (3 large breasts)
10 Cups of water
1 Spanish Onion pealed
3 Celery Stalks cut in half
1 large Carrot Cleaned and cut in half
2 Parsnips cleaned and cut in half
4 Pepper Corns
4 Bay Leaves
1 tsp Onion Salt
10 Coriander Kernels
Dash of Nut Meg
Dash of Cumin
Fresh Thyme
Fresh Rosemary
Fresh Dill
Salt to taste

Directions:
Clean and trim the chicken breasts, set aside. Clean your carrots, celery, parsnips, and herbs. Peel the onion without cutting it in half, it’ll be easier to fish it out of your broth later. Tie the herbs up with butchers twine and set aside. In a large broth pot, combine water, chicken, and veggies, add the spices, cover and set on medium heat. When the broth starts to boil, about 10-15 minutes, add your herb bunch and cut the heat to low. Allow the broth to simmer at low heat for another 35 minutes or until chicken is done. With a slotted spoon take out all of the veggies and chicken. Reserve the chicken for Chicken Mushroom Soup or other meals.

Notes:
At this point you can save the broth in order to use it in other meals or make Chicken Mushroom Soup. I usually allow the broth to cool and ladle it into 1 cup Tupperware containers and freeze for later use.

Found a Great Website Full of Treats

But these treats are not all that dangerous!

After my tough leg workout today I was craving something sweet and rich. I didn’t want to throw away all those hours in the gym for a quick moment of enjoyment, so I got busy combing the internet for a great high protein dessert since I am pretty bored with what I have been making lately.

On my quest for sinful deliciousness I stumbled on Protein Pow(D)er food blog and spent most of my evening studying her recipes. I found some of the most incredible things there that look great. I think I am going to make her version of Protein Fluff tomorrow and maybe make a protein cake this weekend to eat after the Electric Run. I hope you guys enjoy this website as much as I did.