BJJ Recipes.pdf

7/27/2019 BJJ Recipes.pdf

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1

breakfasthow to start the day right



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



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



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



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.



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



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



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



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



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



11

snacksquick ideas for healthy ‘between meals’



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



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



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



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



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



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,



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



21

saladsdress up your greens



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



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!

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tbsp Lemo

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25

hat I’ll buy i

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desired

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ile continui

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in stores, it’

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blend

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26

lunch & dinnersimple methods for the mains



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,



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?



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



Tuna S

When y

that hav

protein

eat it

I e

Ingredie

1

1

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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



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



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.



Super

This is a

just grab

some in

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and go wh

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‐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

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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

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, 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

BJJ Recipes.pdf

Documents

Transcript of BJJ Recipes.pdf