The following is my "Abs Archive" of the most common recipes/techniques that I use to stay lean, fit, and ripped 365-days a year.

These are some of the fundamental cooking techniques. You should get creative with them; that's how you learn.

Once you learn the basics of cooking, you unlock access to millions of recipe, ingredient and flavor combinations. The best chefs in the world utilize the basic cooking techniques in the kitchen every day. The thing thats sets them apart is their ingredient treatment, the presentation, and their creative flavor combinations.

It's like creating music. There are certain 'rules' of composition like melody, tempo, keys, and sheet music, but just because I can play the first half of Fur Elise on Piano does not mean that I can play Fur Elise on piano... the way it should be played.

Cooking is the same way.

Just because I can pan-fry a chicken breast and it can tasty pretty damn good does not mean I can pan-fry a chicken breast the way Bobby Flay does. But, at least I can get pretty close.. That's what we are after.

The more you refine your cooking technique, the better your meals will taste and the more productive you will be in the kitchen.

Learn these techniques and you will always have a recipe ready off the top of your head no matter the ingredient.

"The Abs Archive"

Eggs Scrambled Eggs

NEED: Spatula, nonstick skillet, butter or oil – 3 eggs - knob of butter - Dont season initially (breaks down eggs)

Procedure #1

1. Whisk egg in pan over med-hi heat - Treat like risotto - don't start stirring 2. Back off heat keep stirring 3-4 times 3. Keep moving on and off heat and stirring fast until cooked through 4. Add touch of cream or creme fraiche to finish 5. Season with salt/pepper

Procedure #2

1. Run eggs under warm water and let sit for a couple mins on counter to come to room temperature

2. Heat butter or oil in nonstick pan on low heat

3. Start ‘scrambling’ the eggs with the spatula and slightly increase heat to low-med-low 4. Cook eggs slowly and remove from heat just before they are completely cooked through.

Make sure the whites are fully cooked (gross). 5. Stir in any herbs, or cheese at the end of the cooking process if desired 6. Serve

Hardboiled Eggs

Need: Slotted spoon or ladle, pot, 1 tbsp baking soda or vinegar

1. Pour aprox 3-4 inches of water into a dutch oven or pot. 2. Add 1 tbsp baking soda or vinegar. Stir to mix 3. Set burner to high and wait until water boils 4. Add eggs to water once water boils then start timer 5. Remove eggs at 6-7-or-8 minutes for varying levels of doneness 6. Run under cold water.

Fried Eggs

NEED: non-stick skillet, 1 tbsp butter, fish turner

1. Preheat pan over medium heat. 2. Add butter or oil and swirl to coat pan 3. Crack eggs into pan (or into cup first). Pour slowly into pan to let eggs set 4. Let eggs sit. Once whites are set and edges start to curl up they are done. Can also cover

pan to help cook top through. Optional: Flip half-way through cooking process and cook for 30 seconds for over easy

Poached Eggs

NEED: small pot or saucepan – 1-2 tsp vinegar – sloted spoon - cover

1. Bring water to near boiling. Small bubbles rising to top. Add vinegar 2. Crack each egg into small cup. Pour gently into water. Use spoon to wrap whites around

yolk 3. Turn off heat. Let sit 4 mins. More eggs longer sit time. 4. Remove eggs carefully with slotted spoon. I dry mine on paper towels. Season to taste

Oven Roasting/Baking Techniques Roasted Veggies (or sweet potatoes)

NEED: baking pan – oil – parchment paper optional – 400 or 425 degree oven

1. Prep veggies into preferred sizes 2. Toss in salt/pepper and oil 3. Spread on parchment-lined baking pan. 4. Cook in oven until nice caramelization forms.

Whole Chicken

NEED: Roasting pan – probe thermometer

1. Air dry chicken in fridge day before 2. Rub with seasoning 3. (Optional) Brown in pan on all sides 4. Roast in preheated 425 degree oven for 15 minutes 5. Reduce heat to 375 and cook until thickest part of meat reaches 165F 6. Let rest on cutting board for 15-20 minutes

Pan-Searing

Chicken (tenderized)

NEED: Skillet – mallet – tongs - knife

1. Trim chicken of fat 2. Lay on cutting board over saran wrap, top with another layer of saran wrap 3. Pound to ¼ inch approximately using direct-to-outward strokes. Don’t just hammer

down 4. Season 5. Preheat over medium heat for 5 minutes 6. Add oil. If it starts smoking quickly can take skillet off heat temporarily 7. Carefully lay chicken in pan away from you 8. Leave in pan for 2-4 minutes until crust forms. Longer develops a deeper crust 9. Flip and repeat other side 10. Remove from pan and let rest in warm oven or under foil 11. After all chicken is cooked make a pan sauce

Pan Sauce

Ingredients: 1 shallot, or small onion dice, butter, dash of cream, stock, vinegar or wine

1. Sauté shallot or onion in pan to absorb any fat until translucent 2. Deglaze pan with wine or vinegar

3. Reduce (evaporate) liquid until only a small amount remains (or completely dry) 4. Add stock and reduce until small amount remains 5. Add a bit of cream if using or go straight to butter to finish 6. Finish with butter, turn heat to low, season and taste. 7. Pour over protein and enjoy

Chicken (breast - thick)

NEED: skillet – mallet – tongs - knife

1. Trim chicken of fat 2. Lay on cutting board over saran wrap, top with another layer of saran wrap 3. Pound to ¼ inch approximately using direct-to-outward strokes. Don’t just hammer

down 4. Season 5. Preheat over medium heat for 5 minutes 6. Add oil. If it starts smoking quickly can take skillet off heat temporarily 7. Carefully lay chicken in pan away from you 8. Leave in pan for 2-4 minutes until crust forms. Longer develops a deeper crust 9. Flip and repeat other side 10. Finish chicken in a 350 degree oven until cooked through. Test doneness with a small slit

in thick part of breast and look for doneness 11. Let rest few minutes and serve

Steak

NEED: skillet - tongs - salt/pepper - thyme or rosemary optional - garlic gloves optional

1. Pat steaks dry and let rest at room temp for 30-45 minutes 2. Preheat pan over med heat for 5 minutes until hot 3. Season liberally with salt/pepper and 4. Add a bit of oil or butter to pan and let it cover bottom 5. Place steak into pan 6. Cook for 2-3 minutes on that side until a crust forms 7. Flip to other side and cook for 2-3 minutes 8. While this side is cooking add rosemary/thyme, a knob of butter, and a few crushed garlic

gloves to pan 9. Cook items in butter and baste steak with melted butter. Move items around steak in pan 10. Place pan in oven to cook to desired temperature. 11. A thin steak will be cooked after 2-3 mins per side, while a thicker steak with need 3-5

minutes in 350F oven

12. Let steak rest under tin foil for 5-8 minutes before serving 13. Optional: create sauce in pan with shallots, wine, vinegar, and some butter

Fish (nonstick pan)

1. Preheat nonstick pan over medium heat until hot 2. Add preferred oil or butter 3. Place fish gently into pan 4. Cook for 2-4 minutes until a bit of color/crust is formed 5. Flip and cook other side OR put in 350F oven until cooked through 6. Serve immediately

Crockpot - Slowcooker Beef Roast

• Approximately 2.5 lb chuck roast • salt and pepper to taste • 2 cloves of garlic chopped • 1/2 cup onion chopped • 2 cups chopped celery • 1 cup chopped carrots • 2 cups of water or broth • (optional) 1 cup red wine • 2 Tbsp fresh parsley, chopped

1. Season your roast with salt and pepper.

2. Sear in a hot pan until browned on all sides. 3. Add to a crock pot 4. Add everything but the parsley to the pot and cover. Cook on high for five hours or low

over night. Beef should shred easily. 5. Taste and season with salt and pepper as desired. Serve garnished with fresh parsley over

cauliflower mash or the side of choice

Apple Sauce

Ingredients 10 apples, peeled, cored & sliced - 1 tbsp cinnamon - 1/4 cup honey

1. Place all ingredients in a slow-cooker and cook on low for 6-8 hours. 2. Mash apples with a fork or serve chunky

Sweet Potatoes

Ingredients: whole sweet potatoes

1. Wash sweet potatoes and place in slow cooker 2. Add a bit of water and any seasonings you desire 3. Cook on low for 4-6 hours or until tender

Sauces Blender Hollandaise

• 3 egg yolks • 1/4 teaspoon Dijon mustard • 1 tablespoon lemon juice

• 1 dash hot pepper sauce (e.g. Tabasco™) • 1/2 cup butter (can get away with less)

1. In the container of a blender, combine the egg yolks, mustard, lemon juice and hot pepper sauce. Cover, and blend for about 5 seconds.

2. Place the butter in a glass measuring cup. Heat butter in the microwave for about 1 minute, or until completely melted and hot. Set the blender on high speed, and pour the butter into the egg yolk mixture in a thin stream. It should thicken almost immediately. Keep the sauce warm until serving by placing the blender container in a pan of hot tap water.

White Wine Cream Sauce

• olive oil • Few garlic cloves • 1 small shallot • 3/4 cup white wine • 1 cup heavy cream • Salt/ pepper • knob of butter

1. In a saucepan, add the wine, cream, chopped shallot, and a few crushed garlic cloves (or diced)

2. Simmer this mixture for 15 minutes, seasoning with salt and pepper to taste. Puree this sauce in a food processor and set it back in the saucepan on very low heat until you’re ready for it. Adjust the seasoning to taste and finish with some butter (optional).

Burre Blanc Butter sauce

• 1/4 cup white wine • 1 tbsp Shallots Minced • 6-8 tbsp cold butter • Salt/pepper/lemon juice finish • Optional - add small amount heavy cream with shallot/wine reduction

1. Before preparing the sauce, cut the butter into tablespoon-size pieces and keep cold in the refrigerator.

2. Place a small saucepan over medium heat and add the shallots and the wine. Reduce the liquid by about two-thirds until it reaches a syrupy consistency.

3. Turn the heat to the lowest setting and whisk in the cold butter one piece at a time to slowly form the emulsion.

4. Once all of the butter has been incorporated, season with salt and pepper. You may want to add a few drops of lemon juice to brighten the flavor of the sauce.

Dessert • Whip cream and enjoy with berries • Whip a small container of mascarpone with a quarter cup of unsweetened coconut and a

splash of cream. Serve with strawberries, cherries or your own favorite fruit. • whipped cream with 1 tbsp sugar and enjoy over fruit

Crème Brulee

• 2 cups heavy cream • 1/2 cup sugar • 1 vanilla bean • 6 large yolks • A pinch of Kosher salt

Burnt Sugar Topping:

1. 1/2 cup sugar, for topping 2. Handheld blowtorch 3. Preheat the oven to 300 degrees F.

4. In pot add cream, 1 tablespoon of sugar, scraped vanilla bean and pods. Bring to a simmer over medium-high

5. In a separate bowl, add yolks, remaining sugar and Kosher salt. Whisk until well combined.

6. Now combine the cream and yolks, but first temper the mixtures. Add a little of the hot cream to the yolks and whisk. Repeat this process until about a third of the cream has been added to the mixing bowl.

7. Mix well with a whisk. Then pour through a strainer to remove the vanilla pod and also any curdled egg bits.

8. Divide evenly amongst ramekins then place into a roasting dish lined with a towel.Place in the oven then fill roasting dish with hot water three quarters of the way up the sides of the ramekins.

9. Bake for 30-40 minutes until the custards have just set. They will jiggle slightly when done.

Chocolate Mousse

• 1/4 cup semisweet chocolate chips • 1 tablespoon water • 1 egg yolk, lightly beaten • 1 1/2 teaspoons vanilla extract • 1/2 cup whipping cream • 1 tablespoon sugar • Whipped cream

In a small heavy saucepan, melt chocolate chips with water over low heat; stir until smooth. Stir a small amount of hot chocolate mixture into egg yolk; return all to the pan, stirring constantly. Cook and stir for 2 minutes or until slightly thickened. Remove from the heat; stir in vanilla. Cool, stirring several times.

In a mixing bowl, beat whipping cream until it begins to thicken. Add sugar; beat until soft peaks form. Fold in cooled chocolate mixture. Cover and refrigerate for at least 2 hours. Garnish with whipped cream if desired.

Fruit fool recipe

• 3 cup(s) raspberries or strawberries • 1 cup(s) heavy cream • 1/4 cup(s) sugar

Puree 1 1/2 cups raspberries in a food processor until smooth

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