Swole Recipes

Ingredients

• 2 lbs stew meat, cubed
• 3 large leeks, chopped (see notes***)
• 3 cloves garlic
• 2 stalks celery, in large piece
• Half bunch fresh parsley, minced
• 4-5 T butter (not all at once)
• Salt and Pepper
• Spices (I used thyme and paprika)

How to Cook

Put a knob of butter in a large stew pan and brown the meat on all sides. You will probably need to do this in 2 batches—when browning, the meat should take up no more than half the pan surface, otherwise it will steam. Be sure to season with salt and pepper while browning. Remove meat from the pan, sauté and season leeks and garlic (all at once is fine here). Return meat to the pan with leek mixture. Add celery, parsley and spices. Add water to cover and bring to a simmer. Simmer on low for about an hour, until meat is tender.

*** Leeks can at first glance seem difficult, as they can carry silt between the fine layers. However, learning to prepare them properly is greatly rewarding; leeks are not really so difficult to clean and possess a delicious and unique flavour. To clean a leek, lop it in half around where the white is turning to green. Should be a little above the V opening of the first concentric layer. You may need to remove this layer if it seems damaged or old. Next make a lengthwise incision about half-way through this piece of stalk. This will enable you to wash out any possible silt under a running tap. This piece is ready to be chopped. To prepare the green ends, remove the darker leaves until a bright green shoot appears. Trim off this piece and run under the tap similarly. The darkest pieces can be discarded, or some of them, if in good condition, used in a stew which cooks for a long time, as they tend to be tough.

• 1 Roast (I usually make at least 2-3 lbs, in order to have leftovers)
• 1 T Butter
• 3 cloves garlic
• 1.5 c red wine
• .5 c balsamic vinegar
• sea salt
• pepper
• thyme (dried or fresh)
• 3 Leeks
• 3 Stalks celery
• 1 Large carrot

Preheat oven to 275. Heat butter in a large skillet and brown the roast. This can be achieved by letting it sit a minute or two on each side, in the hot pan. Try not to let the butter smoke, this is bad; adjust the flame as necessary. As it is browning, season the roast with salt and pepper. When it is browned on all sides, add garlic, thyme, wine and vinegar. Transfer to an oven-proof pan. Bake uncovered, about 40 min. Meanwhile, chop coarsely the vegetables. At 40 min, remove the roast and flip it. Add vegetables, along with more salt, pepper and thyme to season them. Try to cover the roast with vegetables, then cover the pan and return to oven. Bake another 45, at least, until total baking time is around 40 min/lb. You can then test that the meat is tender and cooked through.

Ingredients

• 1 whole chicken, cut in 8 pcs. (Ask the butcher to do this, or buy it pre-cut)
• 3 Lemons (juice only)
• Cayenne pepper
• Cinnamon
• Sea salt

How to Cook

Put chicken in large pan. Fill pan with water to nearly cover the chicken. Add salt and spices. Boil gently until fully cooked. The water level should now be quite shallow around the chicken, half an inch or less. Discard excess water, if needed. Add lemon juice. Simmer gently another ten minutes or until meat is gently falling from bone.
Use the above recipe for sweet potato fries as well, only difference is, they don’t count as a vegetable!

Ingredients

• 4 boneless skinless chicken breasts
• 1/2 teaspoon salt
• 1/4 teaspoon red pepper flakes
• 1 teaspoon paprika
• 1 tablespoon olive oil
• 3 red bell peppers, sliced
• 4 garlic cloves, minced
• 1 tablespoon fresh basil, julienned
• 2 tablespoons balsamic vinegar

How to Cook

Rub chicken with salt, paprika, and red pepper flakes. Heat oil in a large skillet. Brown chicken on both sides, about 4 minutes per side. Add red bell pepper and garlic to skillet, cook until peppers just begin to soften, about 5 minutes. Add basil and vinegar, cook 2 minutes more. Serve with side of your choice.

Ingredients

• Butter
• Sea salt and cayenne pepper
• 3 eggs
• 1 T cream
• 3 slices mozzarella fresca
• pesto sauce
• toppings such as sausage, olives, cherry tomatoes, spinach etc.
• strong cheese, such as parmagiano or asiago, grated (optional)

How to Cook

Melt butter evenly to coat a non-stick skillet. Whisk eggs with cream and transfer to heated skillet. Season with salt and pepper. Halve each mozzarella slice and arrange evenly on egg. Add dollops of pesto and other toppings. Cook on medium until solid. Cover and cook until all egg is cooked and all cheese, melted.

The name of this is a portmanteau of barley and oatmeal. It’s a very hearty, whole-grain breakfast that is made in the crockpot. It’s similar to oatmeal made with steel-cut oats, except that the grains are kept whole and the barley adds a nice flavor and springiness to it. You can add other grains, fruits, and nuts as you like. Just make sure that any grain you get is hulled, or you’ll have a bunch of chaff floating on the top of your boatmeal. The grains can be found at any natural food store and most grocery stores. You can make large batch of this at the beginning of the week and keep it in the fridge to eat over 5 days or so.
If you increase the recipe, just maintain the same ratio (but you don’t need to increase the salt as much).
This makes a ~4 cup batch.
1/2 c. pearled barley
1/2 c. hulled whole oats
4 c. water
1/2 tsp. salt
Place all ingredients in the crockpot before bed. Put the crockpot on low. In the morning you should be awakened by the comforting aroma of boatmeal. Stir it up so it’s well-mixed. I like to put molasses or maple syrup on top, and sometimes a little cream.
When you refrigerate it, boatmeal will become semi-solid. Add a little water when you heat up the leftovers (microwave or stove top) to loosen it up.

Ingredients

• 2 packets Knox unflavored gelatin
• 4 scoops protein powder, any creamy fruity flavor (I used peaches n cream)
• 3 cups water
• 1 cup milk
• 1 cup of sliced strawberries, fresh or frozen

How to Cook

Put the milk into a large bowl (whatever bowl you want the jello to end up in) and sprinkle the gelatin into the milk. Let it sit for 5 minutes to bloom.
Blend the 4 scoops of protein powder into 1 cup of water (using either a blender or a shaker bottle) and set it aside.
Boil the 2 remaining cups of water and pour it into the gelatin/milk mixture, stirring for a good 2 minutes to make sure all the gelatin dissolves. Then add the protein powder/water mixture and berries, stir to combine, and refrigerate until set.

Ingredients

• 3/4 cup 2% milk
• 3 scoops ON vanilla whey
• 1/2 cup quick oats
• 2 whole eggs
• Butter
• 1/3 cup blueberries

How to Cook

Throw a non-stick pan on the stove, set the heat to low-medium.
You don’t have to chop up the oats, but I did since I have a little blender. Add the whey and blend with the oats (or just mix em good if you don’t have a blender). Set that aside. Now blend the eggs and milk together. Mix the dry and wet mixes together in a bowl and add in the blueberries. If you don’t initially achieve a nice pancake batter consistency you can add more whey if it’s thin, or more milk if it’s thick.
Toss some butter in the pan and coat it up. Plop in some of your mix (you might need to give it a stir before each pancake because the ingredients will settle). Keep an eye on it, as it doesn’t take much time before they are ready to flip, and you aren’t looking for bubbles like with normal pancakes.

How to Cook

My standard method for cooking fish is to throw fillets (fresh or frozen) on a baking sheet/tin foil, add some seasonings and bake on 400 until it looks done (about 10 min if fresh, 20 if frozen, but this really depends on thickness of the fillets, and personal preference for a drier or juicier finished product).
So then, here are some recipe combos using the above method. In general, pair fish with a vegetable and a carb or fat. Salmon can be pretty fatty on its own, so if you’re cutting, I generally recommend to eat salmon apart from a carb meal.

Recipe Combos

• Balsamic Vinegar
• Garlic
• Cayenne pepper and salt
• Soy sauce
• Rice Wine Vinegar
• Cayenne Pepper

The easiest way to confront shrimp is to deposit them, fresh or frozen into a large pot for par-boiling. Fill the pot with a couple of inches of water, add shrimp and simmer until pink. (This also works to defrost quickly if you bought the already cooked frozen ones). Turn off the flame, let it sit a few minutes, drain and rinse.

Buy “easy peel” or peeled, it makes things much easier! To peel boiled “easy peel” shrimp, find the slit down the back of a shrimp, insert your thumb under the shell and push to one side to remove half, repeat on the other side and detach the shell at the tail end. It may sound complicated, but it is easy and intuitive once you have the shrimp in your hands.

Shrimp Slaw

Ingredients

• 1 lb peeled shrimp
• 3 T coconut oil
• Purple cabbage
• Celery
• Green onion
• Cayenne pepper
• Sea Salt
• Rice vinegar (unsweetened)
• Sesame or Pumpkin Seed (optional)

How to Cook

Sauté peeled shrimp in coconut oil until slightly tanned and crispy looking. While this is happening, slice cabbage, celery and onion and place in a bowl. Add shrimp and mix. Add vinegar, pepper and salt to taste. Garnish with seeds.

Ingredients

• Vegetables
• Olive Oil
• Spices

How to Cook

Preheat oven to 400°.
Cut vegetables into thinnish slices.
Season with sea salt, spices and half a tablespoon olive oil. Arrange on tinfoil. Bake 20-30 min, until desired toastedness.

This is easier than boiling, and it preserves vitamins and anti-oxidants better. Either buy pre-washed baby spinach, or wash and chop “adult” spinach. Heat a large skillet and add the spinach. If it is not already moist, add about a tablespoon of water. Push the spinach around the pan; it should begin to wilt. Season with salt and pepper.