bjj recipes.pdf
TRANSCRIPT
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m
This g
y p
ide in n
iva
way pr
e r
y e
motes c
cip
ic w
ruelty to
e c
ng
animals.
lle
Only ea
tio
ing the
.
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1
breakfasthow to start the day right
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Power
The stap
oatmeal
macronu
until you
Ingredie
1
2
2
Directio1. C
s
2. I
3. R
n
4. P
Here are
Peanut
1
1
Apple Ci
1
Blueberr
1
Savory O
A
a
atmeal
le bodybuil
too if I ate
trient profil
r next
meal.
ts
cup oats
¼ cups wat
tbsp of flax
ptional: he
s
ombine the
ak in a pot
the morni
educe the h
ut options;
our into a b
a few of m
utter & Ban
banana (sli
tbsp peanu
namon
apple (slice
cup walnu
y Almond
cup bluebe
cup almon
atmeal
s the oatm
t how good
ders food
it plain! Th
e adding p
er
(ground)
p or whey
oats and w
the night b
g, bring the
eat to medi
ook for 5
owl and enj
favourite o
ana
ed)
t butter
d)
pieces
rries
s (chopped
al is boiling,
this is!
ets a bad
different
otein and
protein
ter and let
fore.
oats and w
um and mix
inutes, stirr
y while ho
atmeal opti
or halved)
crack an e
2
rap becaus
ptions her
at. A great
the oats
ater mixtur
in the flax,
ing occasio
.
ons you can
g in it and s
nobody a
adds som
way to sta
to a boil o
hemp powd
ally.
try:
tir it around
dds anythi
e kick and
t the day a
er medium
er, and one
, add salt a
g to it. I’d
lso balance
nd keep yo
‐high heat.
of the fruit
d shock yo
hate
s the
u full
and
rself
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Omelet
I like to
me diffe
them tas
Ingredie
2
2
P
P
Directio
1.
H2. B
3. 4. 5. C
6. Here are
Basic Piz
H
Greek
1
Mexican
Earthy –
Mixed V
tes
ake omele
rent flavour
ty is easy.
ts
eggs
tsp of olive
inch of salt
inch of pep
s
eat
olive
oileat togethe
hen skillet
ait 30 seco
over; let co
sing a stainl
a few tasty
a
tomato (di
andful of sh
tomato (ch
cup dry spi
cup feta ch
cup salsa
cup of rins
fry the
onio
onion (cho
cup mushr
ggie
onion (cho
bell peppe
tomato (di
ttes a coupl
s all the ti
oil
er
over
mediur the eggs, s
is heated up
nds then ad
k until egg
ess steel sp
options for
ed)
redded che
opped)
ach
eese (crum
d kidney b
n and
mush
pped)
oms (chop
pped)
(diced)
ed)
of times a
e. First, yo
m
heat
in
a
alt and pep
, add the e
d the rest o
are compl
tula, caref
you and an
se
led)
ans OR you
rooms for
2
ed)
3
week, but I
’ve got to
cast
iron
skier and set
gs (unless
the ingredi
tely cooked
lly fold om
changes to
can use my
‐3 minutes
usually swi
aster the
illet.
aside.
aking mixe
ents.
.
lette in hal
the directi
Bean Salad
efore addi
ch up the in
basic omele
d veggie o
then serve
ns:
recipe
g the
eggs
gredients t
tte, then m
elette)
.
give
aking
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Poache
This ma
or veget
leave ou
just easi
toast, no
Ingredie
2
2
S
Directio1. F
b
2. C
c
3. t
4. T
5. L
6. I
7. t
8. S
d Egg on
es an easy
ables and y
t the toast
r. When
y
t sure exact
ts
eggs
slices brea
alt and pep
s
ill a skillet o
ring to a boi
rack each e
p and set a
hen the w
e boiling w
urn off heat
t cook for
the meant
hen ready,
p of
toast.
alt and pep
oast
reakfast if
u’ll have a
nd opt for
u’re having
ly why, but
, toasted
er to taste
pot with a
l.
g into a sep
side.
ter has rea
ater (about
and cover t
bout 3 min
ime, toast t
gently rem
er as desire
you don’t h
quick, who
ome veggie
a carb
bre
ive it a try
out 3 inche
arate small
hed a boil, l
½ inch belo
he skillet or
tes.
e bread.
ve the egg
d.
4
ave a lot of
lesome bre
s instead, b
kfast thou
nd you’ll s
s of water
bowl or sm
ower the li
the water
pot with a l
from the w
ingredients
kfast. If y
ut in that c
h, I like
po
e for yours
nd
ll
of the bow
surface) an
id.
ter using a
on hand. A
u’re not h
se, I prefer
ched on
to
lf.
l/cup holdi
d let the eg
slotted spat
dd a side o
ving a carb
a fried egg
ast over
fri
g the egg i
slide out.
ula and plac
fruit
then
s it’s
d on
to
e on
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Boiled
The sim
intellige
before.
You can
take on
Ingredie
2
S
Directio1. P
2. B
l
3. R
f
4. S
t
5. P
6. I
ggs
lest way t
ce by putti
eally. So I fi
keep these
he go so it’
ts
eggs
alt and pep
s
ut eggs in a
ater covers
ring water t
t simmer f
emove the
r a few min
train out th
em easier
eel and enj
you’re stor
make egg
g this recip
gured I’d pu
in the refri
a good ide
er to taste
pot and cov
the eggs ab
o a boil, an
r a few min
ot from he
utes.
water and
o peel.
y with salt
ing them fo
s, this is a
e in here, I’
t it in ‘just i
erator for
to have a
er with cold
out 1‐2 inch
reduce he
tes.
t and cove
fill the pot
nd pepper.
later, put t
5
staple to a
ve met so
case’.
few days
ew of these
water until
es.
t to low, an
and let sit
ith cold w
em in an ai
dd to your
e people w
s a protein
on hand at
d
ter to cool
irtight cont
diet. I’m n
ho have ne
snack. The
all times.
he eggs – t
iner and pu
t insulting
er boiled a
are also e
is helps to
t in the frid
your
n egg
sy to
ake
e.
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Fried E
Again, I’
included
don’t kn
two, yol
Oil that
radicals.
or medi
but you
Runny y
Start eat
perfectl
Ingredie
2
2
S
Directio
1. H
2. W
gs
not insulti
it is becaus
w: one is t
s are
best
e
mokes is n
Free radical
m low. You
ave to wat
lks have m
ing your yol
fried eggs:
ts
eggs
tsp olive oil
alt and pep
s
at a frying
hen the pan
ng your int
I wanted t
at you wan
aten runny.
t good for y
s are bad n
can heat it
h it if you d
re of the vi
ks runny an
er
an up on m
is ready, cr
lligence by
o make sur
t to heat th
ou because
ws in the b
p on high t
o so.
amins and
lick the pl
edium and
ck your eg
6
putting this
you knew
pan up jus
the oil bec
dy so avoi
o quickly ge
inerals int
te up to ge
dd oil to it
s in and re
recipe in he
important
t before the
mes oxidiz
them by k
t your pan t
act than co
every last
ove when
re. The rea
things that
olive oil sta
d and oxidi
eping your
o the corre
ked yolks t
rop! Here’
they look lik
on why I’ve
most peopl
rts smoking
ed oil = fre
stove at me
t temperat
at get hard
a pic of so
e the pic ab
and
dium
re
.
e
ove
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Breakf
A high p
highly di
make it
Ingredie
1
2
1
1
Directio1. S
2. I
3. R
a
4. L
o
5. S
a
6. R
st Quinoa
otein and n
gestible an
ook in half
ts
cup quinoa
tbsp honey
tbsp cinna
apple (dice
cup almon
s
oak quinoa i
the morni
educe heat
pple
t simmer f
f the water
tir in honey
nd nuts.
emove fro
utritious fo
a good ch
he time, so
or maple s
on
)
s or walnu
n a pot of
g, bring the
to medium
r about 10
has been ab
or maple sy
heat and s
d, quinoa i
oice for br
k it overni
rup
s (chopped)
ater overni
pot to a ra
nd add ch
minutes or
sorbed.
rup and cin
rve hot.
7
s rich in nut
akfast. Try
ht, otherwi
ht.
id boil
pped
ntil most
amon
rients, vita
it out as a
se you’ll be
ins, and fi
alternativ
late for wor
re. This ma
to oatme
k!
kes it
l. To
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Cottag
A quick
quality
combine
jam help
release.
Ingredie
1
2
a
1
Directio
1. C
Cheese
nd easy br
rotein and
d ingredien
s your
bod
ts
cup cottag
apple (slice
tbsp nut bu
lmond are g
tsp cinnam
s
ombine all
elight
eakfast and
fruit then
s in the cot
get
to
sle
cheese
d) OR 1 tsp
tter (peanu
ood choices
n
he ingredie
a great sn
this is for
tage chees
p through
ruit jam
, cashew,
)
ts and enj
8
ck as well.
you. It’s al
, peanut b
the combin
acadamia,
y!
If you’re in
so an awe
tter and a
ed effects
a rush and
ome bedti
it of sugar
f tryptoph
you need
e snack a
from the fr
n and
sero
some
s the
it or
tonin
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French
French
wrong a
corn or
few of
th
Ingredie
2
2
Optional
V
BB
F
Directio
1. B
2. 3. P
f
4. T
b
5. T
6. R
Toast
oast gets a
all with Fr
able syrup.
e toppings
ts
eggs (ome
cup milk (s
slices brea
anilla extra
utter
erries
aple syrup
ruit jam
ut butter
s
reak eggs in
elt butter
lace bread
w seconds
ransfer bre
rown.
urn over br
emove and
bad rap, m
nch Toast i
Follow the
elow and
g
a 3, free‐ra
y, rice, alm
t
to a shallo
ver mediu
lices one at
on each
sid
d slices to s
ad slice an
serve with
inly becau
you’ve got
guidelines I
et ready
for
ge)
ond)
bowl, add
heat in skil
a time into
.
killet and h
heat other
ny of the o
9
e of the in
good quali
outline wit
a treat!
ilk and be
let.
bowl of egg
at over me
side the sa
tional ingr
redients a
y bread an
h respect t
t together.
mixture an
ium heat u
e way.
dients.
d toppings.
you don’t
bread and
coat entir
ntil the bot
There’s no
slather on
choose on
ly; let soak
om is golde
thing
heap
or a
for a
n
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10
Super Crepes I was walking down Queen St. in my hometown of Toronto one day and passed by this little
restaurant that was packed. I looked in and all they were serving were crepes. When I got
home, I searched for a crepe recipe, saw one that looked healthy and good and whipped up a
batch. When
I took
my
first
bite,
I knew
I found
a winner.
When you make these, you can fry them right away, but they’re much, much better if you let
the batter rest for a couple of hours before cooking.
Ingredients 3 eggs
1/8 teaspoon salt
1 ¼ cups almond, rice or soy milk
1 cup whole wheat flour
¼
cup
of
melted
butter
or
coconut
oil
(or
mix)
1 tsp vanilla if having sweet/dessert style crepes
Batter Prep Directions 1. Beat eggs until smooth
2. Add milk and butter
3. Sift flour and salt and gradually add to the mixture
4. Beat until batter is smooth
5. Batter should be thin, like heavy cream, if too thick, add more milk
6. Let rest for 2 hours at room temperature or overnight in the fridge
Cooking Directions 1. Grease pan with coconut oil and heat just until it smokes
2. Pour batter into pan and rotate quickly to distribute batte
3. Cook crepe about 30‐60 sec until light brown, flip with thin metal spatula and cook for
another 15‐30 seconds
4. Stack crepes on a plate until you’re ready to eat
I recommend experimenting to find fillings that you enjoy, but here are some of my favourites:
Peanut butter and jam
Yogurt, berries and cinnamon
Ham or
turkey
and
cheese
Bacon, egg, tomato
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11
snacksquick ideas for healthy ‘between meals’
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Power
This is t
have all
to make
while for
Ingredie
1
1
H
1
1
S
Directio
1. T
moothie
e most po
of your nut
sure you d
a treat
or
i
ts
cup unswe
scoop prot
andful of w
tbsp groun
banana (o
cup frozen
prinkle
of
ci
s
hrow every
erful smoo
itional base
on’t abuse i
a pinch.
tened alm
in powder
alnuts or pe
flax
it if having
mixed berri
nnamon
hing into a
thie when
s covered.
t and eat t
nd/soy mil
cans
low‐carb)
s
lender and
12
ou need a
lend this o
ese for ev
enjoy!
quick meal
ne up and
ry meal. I
and want t
njoy! It’s s
stead, hav
o make sur
good, you
them onc
you
have
in a
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Nutty
This ma
which m
overeat,
Ingredie
NOTE: th
1
1
1
1
4
3
3
3
3
3
3
3
Directio
1. P
2. B
A
3. 4. A
5. G
6. B
7. C
8. S
o
ranola
es the perf
akes it easi
as it can be
ts
is makes a l
cup honey
/2 cup olive
tbsp cinna
tsp vanilla
cups
large
/4 cup whe
/4 cup grou
/4 cup raisi
/4 cup waln
/4 cup peca
/4 cup almo
/4 cup pum
s
reheat the
ring the ho
dd cinnamo
ix the rest
dd the liqui
rease a bak
ake for 25 ‐
hop while s
tore in airti
ver it for a
ect match
er to transi
very addicti
ot, you can
oil
on
lake
oats
t germ
d flax
s
ut pieces
ns
nds (chop i
kin seeds (
ven to
320
ey and oliv
n and vanill
f the ingre
to the bo
ing sheet an
30 minutes,
ill warm so
ht containe
reat home
ith plain y
tion to fro
ve! Use for
ut it in half
desired)
r any othe
F.
oil to a slig
a once sim
ients toget
l and mix t
d spread th
depending
that it brea
rs in the pa
ade cereal.
13
gurt to giv
sweeten
carb meals.
nut/seed y
ht boil in a
ering.
er in a larg
oroughly.
e granola e
on desired
s up easier
try and ad
Also make
it a little
d yogurt.
ou wish)
ot, then im
e bowl.
enly. Do no
runchiness
once it is c
to yogurt,
a great tra
it of sweet
e careful t
mediatelyr
t pack too fi
.
oled.
cottage che
eling snack
ness and cr
ough and
duce to si
rmly.
se, or pour
.
nch,
don’t
mer.
milk
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Yogurt
All you n
it with di
Ingredie
1
b
(
1
1
Directio
1.
and Berri
eed are a fe
fferent kind
ts
½ cup uns
cup berrie
lackberries,
cup chopp
eanut, cas
ptional:
tsp cinnam
tsp
ground
s
ix together
s
w fresh ingr
s of berries
eetened yo
s (sliced str
raspberries
d nuts or 3
ew, almon
n
flax
all ingredie
edients to
or nuts to c
gurt (2‐3% f
wberries, b
tbsp nut bu
)
ts and enj
14
njoy this si
ange it up!
at)
lueberries,
tter
y!
ple snack r side dish or breakfast. Try
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Humm
Add a li
veggie di
dish or a
Ingredie
Homem
2
c
2
2
1
P
Easy Ver
B
s
Tasty Hu
C
C
C
P
T
Directio
1. 2. A3. R
s and Ve
tle extra fl
p! This hu
s a spread f
ts
de Version
cups canne
oked chick
/3 cup tahin
cup lemon
cloves mas
tsp
salt
tsp cumin
ptional:
live oil
arsley (cho
sion
uy hummus
fflower oil
mmus Dippi
arrots
ucumber sli
elery sticks
eppers
omato slice
s
ix everythi
dd in
some
efrigerate a
gies
x to your
mus recipe
r pita.
d chickpeas
peas
i (sesame s
juice
ed garlic
ped)
in a tub at
instead of c
ng Veggies
ces
g in a food
extra oil
if y
nd when re
iet by usin
stores well
(drained) o
ed) paste
he store – l
nola oil if p
processor.
ou want
or
i
dy, garnish
15
hummus
in the refri
2 cups fres
ok for vers
ossible
f the
humm
with chopp
s a health
erator and
h
ions with n
us is
too
thi
ed parsley
alternativ
you can als
chemicals
ck.
to your re
use it as
nd olive or
gular
side
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Chunky
You nee
salt and
week. Y
a carb
m
Ingredie
1
S
S
P
Directio
1. S
2. 3. S
Guacam
to be eati
pepper are
u can dip v
eal.
ts
avocado
tomato
queeze lem
alt
epper
s
coop out all
ice the tom
prinkle with
le
g avocado
nice and ea
ggies like c
n juice
of the avoc
ato and add
lemon juic
to get its h
sy, but try t
arrots and c
do meat in
it to the av
, salt, and p
16
althy fat in
his out for
elery in her
to a bowl.
cado.
epper, mix,
to your die
tasty chan
e or have s
ash it with
and enjoy.
. Avocado
ge. Try to e
me cracker
a fork.
lices with a
at 2 avocad
s or nachos
little
oes a
if it’s
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Black B
I’ve mad
make thi
side dish
Ingredie
1
1
1
1
1
2
2
S
P
Directio
1. 2. 3. A
ean and C
e this salad
s every oth
and you ca
ts
can of mixe
can of blac
small onio
small red p
cup
cilantr
lime, juiced
tbsp olive
tsp hot sau
tsp ground
alt
epper
s
rain and rin
ix the
rest
dd salt and
orn Salad
a bunch of
er week an
even add i
d beans
beans
, chopped
epper, chop
, chopped
il
ce (Tabasco
cumin (this
se the bean
f the
ingre
pepper to t
times for p
store it in
t to an ome
inely
ped
is good)
is key)
and throw
ients toget
ste, let sit f
17
tlucks and
the fridge.
lette for a
into a large
er.
or 15 minut
it always ge
It lasts a fe
exican star
bowl.
es then dig i
ts a warm r
w days and
t to your da
in.
esponse. I li
is a great s
.
ke to
nack,
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Fruit a
Nothing
Ingredie
Best Frui
A
P
P
P
Best Nut
E A
C
P
B
Directio
1. P
t
d Nuts
is easier tha
ts
t Choices
pple
ear
each
lum
ectarine
Choices
nsure that
t
lmonds
ashews
alnuts
ecans
razil Nuts
s
ick 1 fruit a
is? :)
n getting a
he nuts
you
d a handful
ruit and a h
choose are
of nuts and
18
andful of n
UNROASTE
you’re all s
ts to take
and UNSA
et. Did you
ith you on t
LTED
eally need
he go.
e to tell y u
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21
saladsdress up your greens
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The Ba
Get used
load of v
crunch a
there’s a
Ingredie
B
C
Really, t
surprise
ic Salad
to and lear
eggies in yo
nd I’m happ
good
chan
ts
ase
Lettu
icebe
Baby
Mixe
mix o
runchy Veg
Carr
Radi
Pepp
Cucu
ther Veggie
Toma
Mush
iscellaneou
Berri
Necta
Apple
Nuts
Raisin
is is just a s
ourself at
n to enjoy e
ur diet than
y. When yo
e you’ll
enj
e (romaine,
g, mix it up
spinach
greens, als
r mesclun
ies
ts
hes
ers
mbers
s
toes
rooms
(I
kn
s
s
rine slices
slices
s
mall list bec
hat you co
ating salads
a big honki
dress it up
y it.
leaf, bosto
o known as
w
not
tech
ause salad i
e up with.
22
. Lots of the
’ salad. I tr
with some
,
spring
nically
a
veg
ngredients
m. There’s
to always
veggies and
gie,
leave
re limitless.
o better w
ombine a b
a good sala
e
alone)
. Experimen
y to get a s
ase with a
d dressing,
t and you’ll
it
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Greek
This sala
and stor
Ingredie
2
F
B
S
P
Directio
1.
alad
is good fo
it to make
ts
cucumber,
tomatoes,
onion, cho
live oil to t
eta cheese (
lack olives,
alt
epper
s
ix all ingre
variety wh
life easier.
chopped
hopped
ped finely
ste
crumbled)
liced or wh
ients toget
n you wan
ole
er and enj
24
a change f
y!
om a leafy reen salad. Do up a bu ch
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Salad D
I’ve only
Chef Ro
make yo
and othe
home.
Basic Oli
1
1
B
S
H
Directio
1.
Honey
1
1
1
1
Directio
1. C
2. A
3. S
ressings
found one
ert. I find it
r own, bec
r stuff
you
hip up a bi
ve Oil + Vin
/4 cup olive
/4 cup vine
lack pepper
ea salt
erbs such a
s
hisk ingred
ustard Dre
/8 cup Hon
/8 cup Dijo
/8 cup Whit
tbsp Lemo
cup
Olive
Garlic clov
s
ombine all i
dd in olive
tore in fridg
rand of sal
at Whole F
ause every
ant to
avoi
batch and
gar Dressi
oil
ar (white, b
dill, thyme
ients togeth
sing
y
mustard
e wine vine
juice
il
e, minced
ngredients
il in a stead
e for use as
d dressing
ods. If you
ther salad
d. Here
are
tore it in a
g
alsamic, ap
, oregano a
er until sm
ar
xcept for ol
y stream w
a dressing f
25
hat I’ll buy i
can buy it, d
ressing is b
a couple
of
lass contai
le cider)
desired
oth
ive oil into
ile continui
r any salad
in stores, it’
o so, it’s w
ased on che
good salad
er in the fr
lender and
ng to blend
s called ‘Pri
rth the pric
ap oils like
ressing rec
idge.
blend
until smoot
ate Stock’
e. Otherwis
oy or canol
ipes to
mak
h
y
e,
a
at
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26
lunch & dinnersimple methods for the mains
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28
Broiled Meat There are 2 main complaints I hear from people about meat:
1. It’s expensive 2. It’s hard
to cook
OR
hard
to
cook
well
I’m going to show you how to get around both of these barriers.
First, only buy meat when it’s on sale. And buy in bulk. Every type of meat goes on sale sooner
or later. When you buy in bulk, keep whatever you’re going to use in the next 2 days in the
fridge, then toss the rest in the freezer. You should accumulate a good meat collection after a
couple of months. Meat lasts about 6 months in the freezer.
When you know you’re going to need some meat to cook, pull it out of the freezer the day
before
in
the
morning
or
afternoon
and
stick
it
in
the
fridge.
By
dinner
time
the
next
day
it’ll
be
defrosted.
You might forget once in a while so if you do, take the meat out and submerge it in warm water
for 30‐60 minutes and it’ll be defrosted.
When you’re going to cook a broiled meat, here are the types of meats I’ll buy:
Beef : top sirloin steak, any striploin steak, lean ground beef patties
Pork: shoulder chop, loin chop, tenderloin
Chicken: thighs, legs, breasts or backs WITH skin, without skin if cheap
Fish: atlantic salmon fillets,
frozen
ocean
perch
These are my staple meats, of course I’ll eat others too like pork ribs and T‐bone steaks but
these make up the bulk of my diet because they’re cheaper and you can make them just as
tasty. So I suggest you build your foundation with these too, especially if you’re just learning to
cook.
Now, there are only 2 things you need to know about making meat taste good:
1. Seasoning 2. Cooking for the right amount of time
When it comes to seasoning, I pretty much ALWAYS use freshly ground black pepper, garlic
powder and a tiny bit of sea salt. I will add some other herbs and spices depending on the meat,
which I’ll discuss on the next page, but I always use these.
When it comes to cooking, err on the side of cooking SHORTER than longer. When you
overcook, you make the meat tough and no seasoning can make it enjoyable. If you undercook,
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29
you can always throw it in for another minute or two to get it just right so the meat is tender
and delicious.
The laws of physics apply so the thicker the meat, the longer it’ll take to cook. Fish, especially
thin fish fillets don’t need much time at all, sometimes as little as 8‐10 minutes total.
So here are the steps you take to cook meat properly and make it taste great:
1. Rub some olive oil on both sides of the meat with your hands
2. Season your meat on both sides, massaging the herbs and spices in
3. Stick it in the oven and set the oven to broil on high
4. Flip halfway
5. Remove and let it sit for a few minutes
6. Cut to see if it’s cooked and if it is, dig in, otherwise, put it in for another minute (if it’s
almost cooked) or two (if it’s still mooing) and take it out and check it again
You can see me do it here: ______ video link
Now, here’s a list of additional herbs and spices that go well with various meats:
Beef : thyme, worcestshire sauce
Pork: paprika, thyme, mustard
Chicken: thyme, dill
Fish: dill, lemon juice
Pretty easy eh?
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Stir‐fry
For stir‐f
Heat oil
and coo
cooked.
I’m Chin
stir‐frys.
The teri
Just cho
set.
Meats: b
Veggies:
choy, spi
Best Oils
rys, pick a
in a cast iro
until bro
se so I’m p
I’ve never
aki sauce
re
se one of
oneless chi
broccoli, c
nach
: virgin coc
eat, a few
n or stainle
ned, then
artial to so
ade one wi
cipe also
m
he meats a
ken, cut a c
rrots, garlic
nut or
sesa
eggie optio
s steel skill
hrow in yo
sauce and
th these sa
kes a dyna
d any com
heap steak
, onions, pe
e
31
s, and an o
t or wok f
ur veggies
or oyster s
ces that I di
ite stir
‐fry
bination of
into strips,
ppers, cauli
il to create
r a couple
nd heat u
uce, as wel
dn’t enjoy
sauce.
veggies fro
ork tenderl
flower, sno
our meal.
f minutes,
til tender
l as black b
o I stick wit
the lists
oin, shrimp
w peas, cel
put your m
nd meat is
an sauce f
it.
elow and y
ry, zucchini
at in
fully
r my
ou’re
, bok
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Tuna S
When y
that hav
protein
eat it
I e
Ingredie
1
1
P
P
Directio
1. 2.
lad
u buy tuna,
e less merc
nd omega‐
joy my
me
ts
can tuna
tbsp salad
small onio
inch of salt
inch of pep
s
rain tuna.
ix the rest
make sure
ury than th
s in that ta
l.
ressing
, finely cho
er
f the ingre
you go for
e albacore
tes pretty g
ped
ients and e
32
he ‘light’ v
versions. T
ood. I don’t
njoy.
riety, they
na salad is
go crazy ov
are smaller
an easy w
er tuna sala
and younge
y to get q
d but when
r fish
ality
ver I
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Sautée
This is a
always k
meat ha
flavour.
Ingredie
1
1
1
2
Directio1. H
2. A
3. S
4. 5. P
a
Sardines
uick and e
ep a coupl
dy. The ke
erve on
ric
ts
tbsp olive
onion slice
can of sardi
tbsp hot sa
s eat up fryin
dd olive oil
autee onion
rain sardin
our hot sau
nd cook for
sy lunch or
of cans of
to making
if you’re
h
il
nes
uce
g pan on m
and sliced o
s until soft.
s then add
e over sard
about 5 min
dinner mea
ardines on
his taste go
ving a carb
dium‐low.
nions.
o frying pa
ines, mix ar
utes.
33
l that tastes
hand for th
od is onion
meal.
.
und
a lot better
se times y
and hot sa
than it sou
u don’t hav
uce to kill th
ds. You ca
e any other
e heavy sar
dine
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35
Homemade Burger Patties I buy meat from a local farm that raises organic, pasture‐fed cows. The beef is extraordinary.
They give me a ton of ground beef, so I make my own burger patties. I love adding different
ingredients, but here’s what you’ve got to start with:
Ingredients 1 lb lean ground beef
½ chopped onion
1 tsp garlic powder
1 tsp dried thyme leaves
Lots of black pepper
Couple pinches of salt
Directions 1. Mash everything up and form into 4 patties
2. Flatten out as much as you can then broil for about 16‐20 minutes flipping halfway
My favourite topping is fried onions and mushrooms with a dash (maybe a tsp) of soy sauce
thrown in. This is the best burger topping ever IMO. Give it a shot, you’ll never look back.
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Super
This is a
just grab
some in
Ingredie
1
4
1
1
1
1
1
1
1
h
4
It
F
H
Directio
1. B
2. t
3. R
4. 5. A
6. S
y
7. A
hili
great way t
and go wh
ogurt cont
ts
‐1.5 lbs lean
cloves of g
large onion
can diced t
can crushe
can mixed
zucchini
large
carro‐2 peppers (
andful of al
‐6 bay leave
alian seaso
resh ground
ot sauce
s
rown the gr
hile the
be
e tomatoe
inse the be
nce the be
dd the bay l
immer the
ou simmer t
dd spices a
o cook a bu
n in a rush.
iners in the
ground be
rlic
matoes
tomatoes
eans (medl
colours)
onds
s
ing
pepper
ound beef,
ef is
browni
. Bring to a
ns off in a c
f is browne
eaves and a
ot for at le
he thicker i
d hot sauc
nch of heal
It also free
freezer for
f
ey)
nion and 2
g, chop
up
slight bubbl
olander an
, drain it th
lmonds.
st 30 minut
will get.
to taste an
36
thy food fa
es well, so
future cons
cloves of g
the remaini
e.
toss in the
en toss it in
es. Once th
d enjoy!
t and have
you can do
umption.
rlic in a skill
ng veggies
large pot.
the large p
carrots ar
lots stored
ble up the
et.
nd toss
in
a
t.
soft, it is r
away so yo
ecipe and t
large
pot
w
ady! The m
can
hrow
ith
ore
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