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Hoot Protein Cake!

Hoot Protein Cake

Do What? Yeah crazy name, but here’s the deal….throughout my time on this great planet, friends & family have bestowed a number of suedo names upon me: “Amos”, “Aimz”, “Sutter”, “Qmy Suttez”, “SooterScooterSaladShooter”, to name a few, and “Lippy” being the most recent -courtesy of my Dream Team Trainers. My friends Tommy & Irene have called me “Hootnannie” for years and when chattin’ up this concoction, they christened it “Hoot Cake”. There ya go ;o)

The Blend

Ingredients: Chocolate Protein Powder approx 1/2 cup, 2 scoops flax, 2 scoops wheat germ, 1/2 cup chopped nuts, 5 dried prunes chopped, 7 egg whites, and 2 yolks. (Optional Garnish: oat meal and chocolate covered sunflower seeds…just to dress it up & make it festive! ;o) )

The Mix

How To: Pre-Heat your oven to 350 degrees. In a mixing bowl…separate your egg whites, but add 2 yolks back, add protein powder, flax, wheatgerm, and chopped nuts. Mix with spoon or hand mixer, just enough to blend all the ingredients together. Line a 9×9 inch cake pan with parchment paper, spray the paper with non-stick cooking spray. Pour the mixture onto the parchment paper in the pan evenly. Take the cut up prune pieces and evenly space them in the mixture in the pan – pressing them down so that the mixture covers them. Sprinkle optional garnish on top and bake for 20 to 25 minutes.

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Savah the Salmon Flavor!!!

Salmon Shame

Some people out there have no love for Salmon. NONE! I tell you.

In fact, the world is full of “Salmon Haters”. It’s a cryin’ shame!

My feeble fish-lovin’ mind lacks the comprehension necessary to understand such “Fisdain”!

I mean what’s NOT to LOVE!!!!????

Salmon is chock full of Omega 3’s makin’ it heart healthy and it’s high in protein! (Make sure you get WILD caught)

If properly prepared, it should NOT have a “Fishy” flavah, which is most  often voiced Salmon Haters complaint.

Here’s a simple way to ENJOY a truly LOVEABLE fish……

Five Star Salmon

SUPER HOT PAN

Olive Oil (Spritzed enough to cover the skillet pan surface)

WILD caught Salmon (ALASKAN, not “Atlantic”)

That’s ALL you need!

The KEY is the SUPER HOT skillet that has SUPER HOT Olive oil in it!

I can’t stress that factor enough!

To test the oil temperature to ensure it is indeed hot enough, you might throw in a piece of diced onion.

If it sizzles immediately, then your good to go with adding the Salmon to the pan.

Next key point.

Place the fish SKIN SIDE on the pan (so that the fish flesh is what you see).

Now….LEAVE IT ALONE!!

That’s right just step away, or set a timer for 5 minutes and come back (I mean don’t go far) but just DON’T touch the fish until the 5 minutes are up!

After the 5 minutes, test the fish using tongs or a spatulah to see if it can be EASILY flipped.

If not, leave it in the pan and after another minute test it again.

The fish will tell you when it’s ready to be flipped.

If it’s releasin’ from the pan easily, then it’s ready.

Why so adamant? Well, this will ensure you get a nice, crispy skin and will also make your pan cleanin’ easier.

Once flipped cook for 2 to 3 minutes depending on how “done” you like your Salmon.

I’m a “Medium to Rare” kinda Salmon girl.

You’ll notice in the pictures that I have placed my 5 Star Salmon on a bed of sauteed Onions, Mushrooms and Spinach.

My mouth is watering just typin’ about it!!

 

Until Next Time…..

Train Hard and Keep Your Fork Lifts Clean!!

SutterGirl

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Tacquitos Naquito! (Naked Tacos)

The Situation: Shell Shocked

I don’t know about ya’ll, but I LOVE Mexican cuisine!

Especially, a great Taco!

However, the typical Taco shell is “ixnay” on the Sutter Chisel Challenge Fuel Plan. ;o(

I know ya’ll are like….”What the shell!!!!” , but no worries…….

The Fixation: Naked Tacos!!

In all truthfulness, a taco shell (soft or hard) is strictly a “Vehicular Tool” that transports Taco Essence to your tastebuds. No?!

Well, when your carbohydrates are limited you just gotta cut to the chase and go straight to enjoyin’ the essence!

Thus….Naked Tacos!

Here’s some “Essence Essentials” that’ll make you want to shed your shell!

Naked Fish Tacos

(or Chicken, or Ground Turkey, or Ground Beef….Pick Yo Protein!)

The example pictured to the right is the makin’s of a Naked Tuna Taco

I make my Spicy Tuna (see past posts for recipe) and whip up a cool crispy Cole Slaw to make it all come togetha!

Mix it up by adding Seasoned Tilapia / Salmon /other Fish or Spicy Ground Turkey, or Ground Beef or Chicken!

(See earlier posts on Quesadilla for the spices used on the Ground Turkey / Beef)

The Cole Slaw Composition:

Purple Cabbage

Yellow, Red, & Orange Mini Bell Peppers

Jicama (hick-a-ma) (a crunchy root veggie)

Tomatillos (Nature’s Spicy Sweet-Tart)

Hearts Of Palm

Celery Seed

Of course you can add other veggies you like and then dress it with Red or White Wine Vinegar (no sodium of course!)

TomaTi -WHAT????

Never heard of a “Tomatillo” (TO- MA-Ti-Yo)? How ’bout Salsa Verde??

Well tomatillos are the key ingredient in Salsa Verde (the green salsa).

And they truly are “Nature’s Spicy Sweet-Tart”! A lil sweet mixed with a lil heat!! ;o) (They even come in their own little wrapper ;0) )

They add a nice crunch factor – as does the Jicama.

However, Jicama in and of itself is not all that flavorful, but the crunch factor and added nutrients / fiber make it worth adding.

(I’ll get a picture added of the Jicama in the near future….)

Next time you’re in the Produce Section of your Super Market, broaden your horizons Mi Amigos & Amigas!!

Til the next post….Lift Hard & Keep your Fork Lifts Clean! ;o)

SutterGirl

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SQUEAKY CLEAN BBQ CHICKEN!!

Thanks Hollywood!!

My Dream Team teammate “Hollywood” totally inspired this concoction! Many thanks to her for introducin’ me to a NEW….EASY!!!…way to prepare Chicken!!

The How To…Low & Slow!

Get ready to Rock your Croc Pot y’all! Doesn’t get any easier than this!!

If you are a bodybuilder in the midst of leanin’ down, your gonna want to measure out your raw chicken portions and then just dump’em into the Croc Pot.

Add whatever seasoning blend (no salt) that you desire to add the flavah you wanna savah on this soon to be mouth waterin’ bird!

Throw the blend all over the raw chicken that is now in your Croc Pot.

Turn the Croc Pot on LOW and leave it alone for 8 plus hours. That’s it!

Well…there’s a couple ways to finish off this bird once it’s done cookin’….

Portion Control Method

Again, if portion control is essential to your leanin’ down process, then simply pull each portion out, keeping it in it’s whole form….note it may fall apart as you stick your fork into the cooked chicken, but do your best to transfer it in the portion sizes to your container for storage.

Once in the container, add some of the chicken broth that formed while cookin’ in the Croc Pot, and then you can pull it apart so it shreds up into a Pulled Chicken BBQ style and add sugar free BBQ sauce to it.

Mass Method

After chicken has cooked for the 8 plus hours, take off the Croc Pot lid and get two forks. Use the forks to shred the chicken up. The chicken will literally fall apart! This will allow all of the Chicken Broth to be saturated throughout all of the chicken that was cooked – distributing the seasonings you added to begin with throughout. Add Sugar Free BBQ Sauce – IF – you want to make the whole recipe into Pulled Chicken BBQ. (You may have some other plans in mind…like TACOS!!)

Cole Slaw

What goes better with BBQ of any kind than SLAW Y’all??!!!

Clean Cole Slaw is DELICIOUS!

Simply cut up some green cabbage and red cabbage, jicama (hi-KAH-ma), onion, tomatillos (TO-MAH-TEE-YOs) add some celery seed, coarse ground pepper, some vinegar and you’re done!

The longer it sets (in the refrigerator) the better this slaw gets (keeps up to 3 weeks).

BBQ Sandwich!

If you are havin’ a meal that allows a carb….I would strongly suggest adding an Ezkiel Cinnamon Raisin English Muffin to this BBQ Party!

Split the English Muffin in half, throw on some of the Pulled Chicken BBQ on one half of the english muffin, add cole slaw and top with the other half of the english muffin and you’ve got an AMAZIN’ Pulled Chicken BBQ Sandwich that’s gonna make your taste buds sing a HAPPY Country Song!! ;o)

Til the next post….Lift Hard & Keep your Fork Lifts Clean! ;o)

SutterGirl

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Oatmeal & Eggwhites Collide!

Oatmeal Mix Up!

My Coach would be the first to tell you that “There is NO OFF-SEASON”, but at the Forefront of the Trainin’ Season, one does usually take in more calories. That said, when I make oatmeal it’s typically with plain, unsweetened soy milk, almond butter, banana, dried cranberries, dried cherries, almonds and walnuts. YUMMY!!

But, I wanted to see if I could add more protein to it. So, I had the idea to whip up my egg whites (like I do for my Breakfast Cloud recipe) and blend them with the oatmeal.

The Outcome…Oatmeal Eggwhite Muffins!

Do What??!!

Okay here’s how to mix’em up….

Prepare oatmeal by mixing 2 cups water to 1 cup of oatmeal. Get that boilin’ and then turn the heat down to low and put a lid on it for 15 minutes.

While that’s cookin’, whip up 7 egg whites with a hand mixer until they peak.

When the 15 minutes timer for the oatmeal goes off, remove from heat, take off the lid and add the following:

2 TBSPs Almond Butter

1 Cup Chopped nuts (whatever you like)

1 Cup Dried fruit (Cherries and Cranberries are great!)

1 Banana

2 TBSPs Flax

Stir all of the above into the oatmeal. Then FOLD in the whipped up eggwhites until they are just blended into the mixture you just created.

Spray non-stick cooking spray or place muffin liners in a muffin pan and then fill each section with this muffin batter.

Bake at 350 degrees for approximately 30 minutes.

These muffins are light, fluffy and mighty tasty!! ENJOY!!

Til the next post….Lift Hard & Keep your Fork Lifts Clean!

SutterGirl

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ZERO CARBz LASAGNA

Vegetarian Lasagna (Or Not)

The Garden

Eggplant

Zucchini

Yellow Squash

Mushrooms

Spinach

Red Bell Pepper

Tomato (Puree)

Onion

Garlic

Basil (Fresh big leaves)

The Spice Rack

Oregano

Salt

Pepper

White Pepper

The Layers

The vegetables will act the part of lasagna noodles. Slice the Eggplant, Zucchini and Yellow Squash all lengthwise approximately 1/8th of an inch thick. To add another dimension of flavor, season the slices with olive oil, coarse salt, pepper and grill.

While the veggie layers are grillin’, chop the onion, dice the garlic and saute them in olive oil. Once the onion and garlic begin to sweat and become translucent, add the tomato puree, oregano, coarse salt and white pepper.

The Layers

The base layer (and stabilizing part of layers) will be the Eggplant. Building up from there, layer the zucchini, yellow squash, spinach, mushrooms and a portion of the tomato puree mixture. Then repeat – Eggplant, zucchini, etc. The final (top) layer will be Eggplant.

The Heat

Pre-heat the oven to 375 degrees and baked for 45 min.

Carnivorous Dish…

My Part-Italian-SutterGirl Self can’t help but add chicken, italian chicken sausage, or fish to this dish!

And….If you’re of the dairy eating kind….dust in some Reggiano Parmesan between layers and on top.

Like any Italian dish, the leftovers only get better!! Mangia, Mangia!!

Til the next post….Lift Hard & Keep your Fork Lifts Clean!

SutterGirl

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Quinoa…..Quin-What? (Keen-What)

Quin-Wow!!

Quinoa, pronounced, “Keen-wa”, oughta be called QuinWow!!

Though classified as a grain, Quinoa is really a seed packed with some serious POWER!!

For starters it is a COMPLETE Protein source, meaning that it contains all 9 essential amino acids! Quinoa contains a high level of the amino acid Lysine, offering the key function of tissue growth and repair – a critical factor in the Body Building process!

Quinoa Closeup (w/ Diced Grilled Chicken)

Go to the following link to discover more of the benefits this “Gold of the Incas” has to offer:  http://www.whfoods.com/genpage.phpdbid=142&tname=foodspice#healthbenefits

QuinWow Salad & Mini Pepper Appetizer

Early in the process of my Trainer determining my “Fuel Plan”, I sent him the nutritional facts for Quinoa to see if it could be included in the carbohydrate category. Thankfully the answer was a resounding “YES!”

While I enjoy Quinoa as a stand alone side dish (both hot and cold), I recently mixed it up a bit to add both taste and texture to yet another amazing salad and a super festive appetizer option! Check’em out…..

QuinWoW! Salad

The Groceries:

6 Oz Grilled Chicken

3 Oz Cooked Quinoa

Romaine Lettuce (or Mixed Greens)

Mini Bell Peppers

Pickled Okra (Hot is my preferred, but comes in mild)

Salsa

The Mix:

Okay, Grill your chicken and season it as you like. I used a Southwest seasoning to spice it up!

Follow the directions on the Quinoa package and cook accordingly. Basically, two parts H2O to one part Quinoa. 1 cup of Quinoa makes several 3 oz servings. It’s great to have the extra already prepared for  future feedings. ;o)

NOTE: Store your package of Quinoa in the freezer. I read that this is really what should be done for all grain / seed / nut items. It will prevent them from going rancid in your cupboard.

I dice up the grilled chicken, blend it with the Quinoa then pour it on top of the lettuce and mini bell peppers and garnish with the pickled okra & salsa. Squeezin’ a little fresh lime juice on it adds a nice fresh citrus flavor.

Mini Pepper Appetizer

This is the prettiest little finger food I ever did see! Use all the same ingredients for the salad described above, just stuff the mini peppers with’em!!

The Assembly

Half and de-seed the mini peppers. Then place a small piece of lettuce in the pepper half, next add the grilled chicken & quinoa mixture, top with a dollop of salsa & a slice of pickled okra and squeeze a little lime if you like. If you’re not a fan of pickled okra (don’t knock it if you ain’t evah tried it!), garnish with a sprig of cilantro to make it FANCY!

The mini pepper functions as the carrier of all the GOODNESS!

Til the next post….Lift Hard & Keep your Fork Lifts Clean!

SutterGirl

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