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The FBG Diet 2017: FBG Chef Throwdown - Pg 4 (1 Viewer)

Peruvian tacutacu w scrambled eggs (serves 2 for breakfast)

Boil a cup of lentils with 2.5 cups of water, a bit of salt and half a diced onion. It takes about 25 minutes until they are tender, depending on age. let them cool in the pot in the excess water (makes them even more tender). Drain if there is any free liquid left once they are room temp. 

Mix a cup of lentils with a cup of cooked rice in a bowl, add some chili sauce (whateer you like, but best to avoid vinegary types) to desired hotness. Mix well

Heat a tsp of oil on a non stick saute pan, it should be flat and have sides.

Pour the lentil/rice mix on the pan and flatten it with a spatula to cover the whole surface. Half an inch to 3/4" works fine. adjust temp a bit so it is hot but not too hot.

Leave it for about five minutes. In this time there will be formed a little bit of a crust in the bottom.

In the mean time whisk some eggs (I generally scramble two for me alone, three eggs if I cook for two). also cut some fresh rosemary (I use one large twig or two small) - leaves only - into very tiny bits. Dried rosemary doesn't work as well (or at all).

Flip the contents of the pan over and break up the crusty bits (there won't be much on the first flip), Flatten again and leave for another 4 minutes or so. Sprinkle the rosemary on top this time,

Flip, break up, flatten. leave for another four minutes or so. repeat if you want it more crunchy (I like medium crunch and that's normally at least three or four flips). Sometime along this process as it fits, scramble the eggs on a different pan so the two things are ready at the same time, then mix on the serving plate and bring to the table piping hot. Adjust salt and pepper at the table

ETA: To specify cooked rice and to say both the lentils and the rice can obviously be prepared days in advance

ETA2: I use my own harissa blend as the chili in this, but there might be too much oil in it for inclusion in this thread. I haven't tried with vinegary chili sauces but my instincts tell me that it would be horrible

 
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I've found that I have been incorporating a lot of sugar recently for my coffee.  I hate straight coffee, but like it with cream/sugar.  Thoughts?
Go cold turkey, you'll adapt. I used to use those flavored creamers (which have lots of sugar). One day I just switched to using a small amount of milk. Hated it for the first week or so. Now when I drink a coffee with flavored creamer it tastes so disgustingly sweet I can hardly stand it.

 
Red meat and pork have a way of upsetting tummies that marginal amounts of olive oil do not. Red meat is very hard to digest for a lot of folks. 

 
Garlic n Onions are major triggers for IBS, specifically the skin. Try garlic infused olive oils instead. 

Also try cooking or finding recipes without those 2 ingredients. 

 
So in reality you probably are getting about 1400-1600 calories a day depending on the macro content.  Do you even lift bro? And do you time your lifting to line up with your intake?

The leangain protocol is pretty specific about how to do this, and seems like if you are super motivated to the point of absurdity it could be pulled off.
 I do not lift, thanks for asking. However, I do run a lot now. On the days I'm going for a long run (8+ miles), I make sure to eat more food. I don't put much science or thinking behind it. I eat once a day until I get full, then I stop eating for another 24 hours. I really don't care what I'm eating either. I just want to keep it simple and thoughtless. I tend to stay away from wasted calories (no sweets and only water). 

 
proninja said:
I don't understand. I can put oil into a dish which is pure fat, but I can't put a fatty cut of meat? Is it because you still think saturated fat is bad? Is it because fat has 9kcal/g instead of 4? If that's the case though, why is oil and avocado ok? Seems really arbitrary to allow some kinds of fats but not others. 
I'm totally aware that the rules above are way more restrictive than most (if not all) diet threads out there. Please, if they're too binding for you, find a diet thread that fits what you're looking for better. There are a ton of them out there. But this is how we're going to try and run things here.

- E-Z Jhoe

 
Stir fried chicken with bean sprouts and other veg

Marinate diced chicken breast in garlic, ginger, soy sauce and lime for an hour or so (don't leave it overnight). I generally dice into bite size pieces of about half an inch thickness

Drain in a colander

Slice the veg in small pieces, say half inch wide and equal length, aim for similar sizes (I generally use spring onion, sugar snaps and bell pepper). Keep it all together except the green parts of the spring onion if you use it). keep the green parts together with the bean sprouts

Heat a bit of oil (can be sesame if you like, I don't) and add the diced/minced garlic and ginger. Diced fresh chili as well if you like.

Stirfry the drained chicken in lots, taking care not to crowd the wok. reserve once done.

Add a bit more oil and more minced garlic/ginger.

Stirfry the veg, add the chicken when done, mix, then add the bean sprouts and the grren bits of the spring onion, stirfry for about a minute - the sprouts should stay crunchy. If you want sauce you can add some after this. Serve immediately. No need for rice, the sprouts double as noodles ;)

You'll note I have not given any measurements in this recipe, simply because you need to find the balance between chicken and veg that you like. In general I use about half of the volume sprouts, a quarter to a third veg, and the rest chicken. I'll frequently squeeze some lime on the whole thing when serving

ETA: I'm having this for dinner tonight

 
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proninja said:
See, JB can actually explain why though
Was an attempt at humor. I never professed to be a nutritional expert. that's what the first part of this thread was for.

If you'd like to submit a recipe based on what's listed, Id love to try it. If not, that's cool too.  :thumbup:

 
I've found that I have been incorporating a lot of sugar recently for my coffee.  I hate straight coffee, but like it with cream/sugar.  Thoughts?
have you tried any of the nut 'milks'? adds that texture, wee bit sweetness, don't harsh the brew too much, good for you.

 
proninja said:
My two cents: Make better coffee. The #### that comes out of most people's drip machines is gross without doctoring it up. Here's what I would do to make good coffee as easy/inexpensive as possible. 

  • Hand burr grinder
  • Chemex (for multiple cups), Aeropress for single cup
  • Buy quality coffee direct from the roaster if possible in small quantities. It deteriorates.  
  • Store the coffee in an airscape when you're not using it.
You're looking at around $100 for gear. I assume you have a way to boil water. The coffee will be more expensive than buying Costco beans, but it's worth it. Grind your coffee fresh from the airscape before brewing. Your coffee will be *way* better than what most people do out of a drip machine. 
This seems like a lot of work.  

 
proninja said:
I would argue that I'm not the one overthinking it. I'm just trying to get clarification on what you mean when you type words. If you're going to make arbitrary decisions because you have to draw a line somewhere, at least draw a line somewhere. Unless that link is the line. Do you have one for pork? Fish? Poultry? Game?
Your recipe must have a lot of ingredients.

Any cut of beef or pork that is classified as lean. Any fish is ok. Any skinless poultry is ok.

The oil and sweetener aren't exact restrictions either, just general guidelines. Use your judgement.

eta - someone asked me about unsweetened nut milks (almond and coconut) and I have added them to list in original post.

 
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I'd pay one of you guys to come live with me, cook for me, and not let me eat garbage anymore.  Please apply at the link below; my interns are standing by to review resumes.

Oats 

 
I'd pay one of you guys to come live 8 with me, cook for me, and not let me eat garbage anymore.  Please apply at the link below; my interns are standing by to review resumes.

Oats 
Your link is broken.  How much are you offering ? 

 
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I'd pay one of you guys to come live with me, cook for me, and not let me eat garbage anymore.  Please apply at the link below; my interns are standing by to review resumes.

Oats 
This diet will be so easy, even fantasycurse's friend's wife could cook it.  :thumbup:

 
SAUCE ENTRY:  South Carolina Style Mustard-Base BBQ Sauce
Close enough to my recipe that finished top 10 and top 5 the last two years at the World Championship of BBQ Cooking Contest 

1 cup yellow mustard
1/4 cup honey
1/4 cup white vinegar
3 Tablespoons brown sugar
1/2 teaspoon cayenne pepper
1/2 teaspoon paprika
1/2 teaspoon black pepper

Mix and serve. 

 
One of the probs going lo-cal is flavor. Here's my cure for that and recipe for using it.

SWAT (sweet hot) sauce: Reconsitute 6-8 ancho chilies in water or veg broth. Throw chilies in blender with 3-4 habaneros (the number of seeds you include is up to how hot you want it), half dozen cloves of garlic, two tablespoons of maple syrup (fancier the better here, for you aficionados), salt. Blend fine, using the soaking broth to adjust consistency, throw in a hot, oiled fry pan to shock, reduce heat and simmer 15 min. i like to add lime and/or ginger juice or even canela & dark chocolate late (either pair, not all four) for extra mwaa, but that's optional. jar it up - great on lotsa stuff.

Soup: Chop a sweet potato, pumpkin (or use a can of Libby's unsweetened pumpkin if youre lazy) or butternut squash. Saute an onion, throw in veg, salt, pepper, cumin, veggie broth to just cover, simmer til soft. Blend, shock, add lots of SWAT - i go almost half&half sometimes. Put in bowl w any damn thing. I like dollop of yog, lime zest, pepitas, but you can do avocados, chunks o' chicken breast, black beans (that's how i started this rec, makin' an orange&black food for gf's kids Halloween party), any damn thing. Both ez to store and use any time your taste buds need some excitement.
Made this last night and it was bangin!  :thumbup:   Really bold, contrasting flavors and colors. I was a little afraid of the habeneros, but I added one (no seeds) just for flavor and it was fantastic. Will definitely make again. Thanks for sharing!

 
Made this last night and it was bangin!  :thumbup:   Really bold, contrasting flavors and colors. I was a little afraid of the habeneros, but I added one (no seeds) just for flavor and it was fantastic. Will definitely make again. Thanks for sharing!
glad you like it. SWAT sauce is great on eggs, as marinate or base for a lot of things. and that squash soup is so ez (esp if you have an immersion blender) and such a good platform for any way you wanna go with a light meal. the creaminess of it, even without the yog dollop, gives a blood-on-the-lips feel that a lot of vegan stuff lacks.

 
Great idea! I will say that I use quite a bit of "good" fats in my diet and still continue on my healthy ways. I have kept my weight off for three years and eat bacon weekly! 

 

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