Copyright © 2008 by David Nordmark. All rights Reserved ... · • My problem is that I need to...
Transcript of Copyright © 2008 by David Nordmark. All rights Reserved ... · • My problem is that I need to...
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 1
Table Of Contents
.......................................................Notes and Acknowledgements ! 5
• Copyright Notice! 5
THE KEYS TO NATURAL WEIGHT LOSS - THE ANIMAL KINGDOM ....................................................................................................WAY! 6
• Who is Healthier - Animal or Man?! 6
• Why Most Weight Loss Plans Fail! 7
• Weight Loss Beliefs - How Many of them are True?! 7
• Drop the False Beliefs of Man! 8
......................................Beware The False Gods Of Weight Loss! 10
• Treat your Body like your House! 11
.....................................Why we eat So Much (and how to STOP)! 13
• Learn Why Youʼre Eating So Much (itʼs often not hunger)! 14
• If not Hunger, Why do People Eat?! 14
• Food, Food, Everywhere ...! 15
................................What is a Key Ally of Natural Weight Loss?! 16
• Why it is an Ally of Weight Loss! 17
• All Natural Foods Contain It! 17
• A New Protocol! 17
• A Final Point! 18
...................................................How Organization Can Help You! 19
• The Power of the Kitchen Table! 19
• Focus on What You are Doing!! 20
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• Out of Sight, Out of Mind! 21
........................................Your Body Is NOT A Garbage Disposal! 22
You Have To Respect The Queen, But Donʼt Forget About The .................................................................................................King! 24
• The Benefits of Respecting the King! 25
• You Will Feel Better! 25
• Lose Fat, not Muscle! 26
...............................................Dinner Strategies For Weight Loss! 27
• Dinner is a Ritual, not a Task! 27
• Understanding Your Brainʼs Role! 28
.........................Another Valuable And Easy Weight Loss Tactic ! 29
• A Familiar Story! 29
• A New Course of Action! 29
• Why it Works! 30
• Why Television DOESNʼT Count! 31
........................................Some Thoughts On Counting Calories ! 32
• Just what are Calories?! 32
• Calories and Weight Loss! 32
• Why does Weight Loss get Harder Overtime?! 34
......................................Natural Foods and Healthy Weight Loss! 35
• What Man does to Food! 35
• It Gets Worse! 36
A Summary Of The Eating Habits You Need To Adopt To Lose ................................................................Weight (without dieting!)! 37
......................................Everyday Healthy Recipes You Can Use! 39Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 3
• The Animal Kingdoms Weight Loss Method! 39
• Are These Rules Iron Clad?! 39
• What Makes A Recipe Healthy?! 39
• Breakfast Recipes! 41
• Healthy Soups! 58
• Appetizers! 70
• Salads! 80
• Seafood Recipes! 93
• Meat Recipes! 109
• Poultry Recipes! 124
• Vegetarian Recipes! 141
• Juices and Drinks! 157
• (Somewhat) Healthy Desserts and Snacks! 172
..........................................................................About the Author! 189
Other Products from! 190
Animal-Kingdom-Workouts.com! 190Natural Fitness - Natural Bodyweight Exercises for Men and Women (Now Available!)! 190
Animal Workouts - Animal Inspired Strength and Conditioning Workouts for Men and Women! 190
Power Isometrics - The Complete Course that Allows you to Build a Strong an Athletic Body in only 30 Minutes a Day!! 191
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Notes and Acknowledgements
Although the recipes I feature in this Book came from any number of sources,
one of the best resources I found was at the website Eating to Thrive (http://
www.eatingtothrive.com/). If you are looking for more healthy recipes similar to
the ones featured here, it is a great place to start. Highly recommended.
Also, please remember that Iʼm always striving to make this Book better. If you
have any comments or suggestions, I want to hear from you. Please contact me
using the Contact Form for my Website. (http://www.animal-kingdom-
workouts.com/contactme.html) I want to hear from you!
Copyright Notice
No part of this book may be reproduced or transmitted in any form or by any
means, electronic or mechanical, including photocopying, recording, or by any
information storage and retrireview system, without permission in writing from the
author. The author can be reached at the e-mail address below.
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THE KEYS TO NATURAL WEIGHT LOSS - THE ANIMAL KINGDOM WAY
Who is Healthier - Animal or Man?
When it comes to health and fitness, my
philosophy is that you should always cast
one eye to nature and the animal kingdom
to see how they do things. Why is this?
The answer is that because almost
without exception, animals in the wild are
far fitter and healthier than man. How
many fat, out of shape animals have you
seen in your life? The only ones I can
think of are peopleʼs pets, and thatʼs
because theyʼve adopted the un-healthy
and un-natural ways of human beings. In
the wild, animals are lean, fast, and
strong. Now, take a seat in a shopping
mall and watch as humanity parades past
you. You could be there for hours before
you see a person who is half-way healthy. Clearly, animals know what they are
doing, and people donʼt. Whatʼs their secret?
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Why Most Weight Loss Plans Fail
The problem with most programs that promise weight loss (either natural or not)
is that they force you to follow some kind of plan. Now, think about this. Do
animals in the wild ever follow any kind of diet plan? If you accept the fact that
animals are far healthier than most people, might this not be some kind of clue as
to how you should proceed in accomplishing your weight loss goals? The fact of
the matter is than human beings tend to over think things. Take a look at the
following list, and see how many points you agree with.
Weight Loss Beliefs - How Many of them are True?
• My problem is that I need to lose 20 pounds.
• There is no substitute for will power if you want to lose weight.
• All successful programs for healthy and natural weight loss require a special
eating plan and special low calories meals.
• Three pounds a week is about the minimum amount of weight that you should
lose on a good diet program.
• The fact of the matter is that it would take me about 50 push-ups, 100 deep
knee bends, and 200 sit ups combined with running around the block several
times to burn off the calories from one piece of pie. This is why exercise is not
that important in helping me reach my weight loss goals.
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• When following a weight loss program, it is a good idea to weigh yourself
everyday. This way, youʼll know if youʼre making progress and you can
reinforce your success.
• It is absolutely necessary to adhere strictly to a diet in order to achieve success.
If you deviate from the plan at all, you are condemning yourself to failure. You
might as well not even try if you make a habit of cheating.
Now, how many of these statements above are true? The fact of the matter is
that none of them are. These are all false beliefs, and if you believe in any of
them, you have been sabotaging yourself from the beginning. Itʼs like you are
planning a trip to the North Pole, but you have the false belief that the Arctic is a
tropical paradise. Instead of preparing for the cold, you pack your swim trunks
and sunglasses. Your trip is doomed before it starts.
Drop the False Beliefs of Man
Man overcomplicates things. Rather than live in tune with his natural self, he
adopts a series of false beliefs that ultimately work against him in a variety of
ways. In the chapters that follow, I hope to help you replace these false beliefs
with real ones. For you see, from my experience, the real key to healthy and
natural weight loss is not what you are eating. Trying to drastically change the
kind and amount of food that you consume simply will not work in the long term.
Remember our animals friends. They do not follow a diet, and neither should
you. The only diet that works is to NOT FOLLOW A DIET AT ALL! Let me make
this point again. The key is to replace your false beliefs with real ones. In
essence, the only thing that needs changing on your weight loss journey is you.
In the following chapters Iʼm going to show you how. Iʼm sure youʼll agree that
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itʼs much easier to reach the North Pole if you have some understanding of its
true climate.
All the Best to You, and enjoy the Journey,
Yours Sincerely,
David Nordmark
www.animal-kingdom-workouts.com
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Beware The False Gods Of Weight Loss
In the introduction I wrote, I mentioned that if you want to achieve easy and
healthy long term weight loss, the thinking “I need to lose X number of pounds”
does not help you. Why is that? Doesnʼt everyone begin any weight loss plan
with the idea that they want to lose a certain amount of weight? Thatʼs true, but
think about this.
The issue is not
really losing that
X number of
pounds. Iʼm
willing to bet that
if youʼre reading
this, youʼve
probably waged
your own
personal battle of
the bulge many
times. Iʼm also
willing to bet that
youʼve actually
WON more than your share of battles. If your goal was to lose 20 pounds, Iʼm
willing to bet that you achieved that goal. The problem is that these were only
temporary victories, correct? As soon as you reached, or came within spitting
distance of your goal, you stopped following whatever weight loss plan you were
on, and the weight returned with a vengeance. Thatʼs why the statement “I need
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to lose X number of pounds” is so dangerous to achieving long term weight loss.
The goal is not to lose X number of pounds, but to lose it and keep it off!
So, what is the key then for you to reach your weight loss goals? The key is to
focus on attacking your behaviors, and not the weight itself. Now, changing
behaviors, even in the cause of healthy weight loss, can sound a little daunting.
However, it really isnʼt. When it comes down to it, changing behaviors really just
amounts to changing the little habits we all do that directly affect your weight.
Some of these little habits are so small, you may not even be aware of them.
Nonetheless, they are important, and they are the key to achieving long-term
natural weight reduction.
Treat your Body like your House
Look at it this way. I think itʼs fair to say that most people would consider their
bodies to be as important as their houses. However, when they want to remodel
their bodies, what do most people do? They attack the job with no skills and no
blueprint whatsoever. At best, they may rely on the latest fad diet theyʼve read in
the back of some magazine. Would you proceed with repairs on your house in
the same way? In order to achieve your weight loss goals, you need to make
sure you have the skills and the tools.
When I started this little essay, I mentioned that there were two false gods. Iʼve
hope Iʼve gotten across the reason why Dieting, the “I need to lose X number of
pounds”, is a false weight loss god. However, why is Willpower also a false god?
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The problem with Willpower is that it is an inherently negative concept. The idea
of Willpower is that you are forcing yourself to do something you donʼt really want
to do. In the long term, this is a losing strategy. Rather than relying on the
unpleasantness of Willpower, you are better off relying on positive tools, like
desire, perseverance, and patience. Using these, it is easy to change your
habits and your body overtime.
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Why we eat So Much (and how to STOP)
If you want to achieve long term, healthy weight loss, the first question you have
to grapple with is why do we all eat so much in the first place? If you think about
it, you will find that most of the time you are not eating because you are hungry.
For most of us, eating when we are not hungry is one of the unconscious habits I
mentioned previously. This is the exact opposite of what animals in the wild do.
They only eat when they are hungry. Understanding why you are eating when
you are not really hungry is a major weight loss key.
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Learn Why Youʼre Eating So Much (itʼs often not hunger)
If you are really interested in acquiring the habits to achieve natural weight loss,
one very useful exercise is to record everyday everything that you eat. As well,
you will want to record when, where, and under what circumstances you are
eating. Even more importantly, you will want to record how you are feeling
emotionally before, during, and after youʼve finished your snack/meal. What this
will reinforce to you is that most of the time you are consuming food for reasons
other than hunger. Another bonus is that if you know you have to write down the
reasons for eating before you eat, it will often give you pause, and you may not
eat at all in the first place!
If not Hunger, Why do People Eat?
What are some common reasons people eat, aside from hunger? Some people
find that they like to eat when watching television. They often donʼt know why,
but sitting in front of the TV becomes an invitation to raid the fridge. My guess as
to why people do this is boredom. I donʼt want to knock television, but a lot of
people wind up watching the boob tube because they really have nothing else to
do. The problem with television is that (shocking truth coming up, prepare
yourself!) a lot of the shows are really not that interesting. So, what do you do?
You grab some food to up the “fun” quotient. Soda pop is fun and colorful, and it
can be pleasurable to allow your tongue to play with a bag of potato chips or
candy. Iʼm guessing this is why a lot of junk food is made up to be so colorful
and toy-like to begin with. This is also part of the reason why people rarely grab
some carrots when they are raiding the fridge. Regardless, this is a habit you are
going to want to break.
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Food, Food, Everywhere ...
Another weight loss enemy is simply how available food is. When you order a
meal at any restaurant in North America, the amount of food on the plate is
usually far in excess of what you need to satiate your hunger. When that food is
there, the natural habit to “finish what is on your plate” naturally kicks in. Portion
size is very much an issue, particularly in western diets.
On a more serious note, another foe in the weight loss battle are negative
emotions like loneliness or depression. For too many people. eating becomes a
balm to sooth these negative feelings. Plus, when people do this, they usually
reach for some kind of sweet, high calorie food like cake, ice cream, or
chocolate. They never reach for carrot or an apple instead. Again, this is an
unconscious habit. People do this without thinking.
The good news about all of the above is that all of these behaviors are learned
behaviors. Just like Pavlovʼs dogs, we have taught ourselves to crave food
based on signals other than hunger (this is why keeping a journal is so
important). However, once you are aware of whatever unconscious habits you
possess, you can start the work of changing them.
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What is a Key Ally of Natural Weight Loss?
In order to achieve long term healthy and natural weight loss, it is vital that you
understand the helpful role that water can play. Our bodies require a steady
supply of water more than any other compound save oxygen. A healthy person
can only survive for about three days without water. For a person in poor health,
that length of time might be a day. In developing countries, one of the leading
causes of death for children
is intestinal diseases from
bacterial infection that result
in diarrhea. What causes
death is not the bacteria,
however, but dehydration.
Without water, our bodies
cannot function for very
long, which is why the thirst
mechanism is so powerful.
So, how does this
knowledge affect us and our
goal for natural and healthy
weight loss? Let me
explain.
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Why it is an Ally of Weight Loss
When our bodies need water, we start to get thirsty. The problem though, is that
this thirst is often misinterpreted by our brains as hunger. We are aware of an
oral uneasiness in our mouths, and we think we need food to fix this. However, if
we would just stop for a second and really mediate on this uneasiness, you will
find that it is really the call of thirst, and not hunger at all. This is a vital point to
understand.
All Natural Foods Contain It
In a way, however, our brains are not misinterpreting the thirst signal that much.
The fact of the matter is that most food, including our favorite sweets, are mostly
made up of water. For example, chocolate cake is 25 percent water, whereas
apple pie is 48 percent. Beef is 60 percent water, and chocolate pudding is 65.
So, in a way, you are satiating your thirst when you eat. Still, if your goal is to
lose weight, isnʼt it obvious you are better off satiating your thirst with pure,
calorie free water, rather than chocolate cake?
A New Protocol
So, the next time you feel what you think are pangs of hunger try this. Wait for 7
minutes and see if the pangs donʼt just go away. If they donʼt, try drinking a glass
of water. At best, you may find that your hunger pains go away completely, as
water is exactly what your body needed. At worst, you may find that you still
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need food, but that you will have to eat much less of it. Either way, you will be
that much closer to achieving your weight loss goals.
A Final Point
In closing, I feel I just need to add one more point on the whole drinking water
thing. There is an idea out there that you need to drink X number of glasses of
water per day, regardless of whether you are thirsty or not. I think this is a bunch
of baloney. From what I understand, there was a study done 50 years ago that
found that human beings need a certain amount of water per day. So far, so
good. However, this study was subsequently misinterpreted to mean that we
need 8 glasses of pure water every day. The water in Juice, Coffee, Tea, and in
food, doesnʼt count. This is apparently not true at all. As in so many other
things, one person made a mistake, and then shmexpert one quotes it, as does
smexpert two, and so on. Remember how I mentioned how human beings
overcomplicate things? This is a prime example of this in action. What does a
bear do in the wild? If heʼs thirsty, he drinks. Period. This is the example I think
you should follow. Thereʼs no need to become some kind of mechanical water
drinking robot if natural weight loss is your goal.
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How Organization Can Help You
In order to put yourself successfully on the road to natural weight loss, it is
important to get yourself organized. For example, if you decide that you are
going to work in your yard, one of the first things you do is to gather all of the
tools that youʼll need. Likewise, if your task is to achieve healthy weight loss, you
need to organize yourself with some key strategies to make your job easier.
These easy weight loss strategies are designed to make it easier to change your
unconscious habits, so that you are only eating when you are truly hungry.
The Power of the Kitchen Table
The first of these
easy weight loss
strategies is to
only eat at your
dinner table,
using plates,
knives, forks, etc.
One of the
destructive habits
that people often
acquire is
grabbing
something to eat
quickly when they are doing something else. Human beings call this multi-
tasking. Animals donʼt do this, and neither should you (especially when you are Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 19
eating). Grabbing that chicken leg and eating it on the run is just too easy to do.
Once again, if you really are hungry (and not just thirsty), you should eat it. But
by forcing yourself to put that chicken leg on a plate and using proper utensils,
you have to put in some effort. This is the kind of effort that will force you to think
about what you are doing. Do you really want to go through the trouble of eating
that chicken leg? Making this deal with yourself is a great natural and healthy
weight loss tip.
Focus on What You are Doing!
Another natural weight loss tip is to make sure that when you eat, that you focus
on eating exclusively. This is related to the first point. If you are watching TV
and you want a snack, you must physically get up, go the table, and eat the
snack there. The question that youʼll force your self to answer is, are you really
hungry? Do you really want to stop reading, knitting, cleaning, etc to eat? If so,
go for it. Just think about it first! As well, this means NO READING AT THE
TABLE. When you are focusing on your meal, you should not be distracted by
the newspaper, work, etc. The table should be used for eating exclusively, thatʼs
it.
Being aware of when you most commonly snack is also a important to natural
and healthy weight loss. Letʼs say that you most commonly snack out of habit
between the hours of 8pm and 10pm (most likely when watching TV). If this is
the case, try scheduling something else during those times. Go for a walk or
take a class in photography, whatever you want to do. Just make sure you are
doing something else that you find interesting during these danger times.
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Out of Sight, Out of Mind
The final natural weight loss tactic is to make sure that all of your snacky food is
hidden from your eyesight. If you have a jar of cookies on your counter top,
move it into the cupboard. Arrange your refrigerator so that when you open it,
the first thing youʼll see are healthy fruits and vegetables, rather than cans of
Coke and chocolate cake. When you canʼt easily see those tempting foods, it is
much easier to avoid them.
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Your Body Is NOT A Garbage Disposal
One of the biggest enemies on the road to achieving long term healthy weight
loss is the “clean your plate mentality”. You know what Iʼm talking about. We
can all remember times when we were truly full, but our Momʼs would admonish
us about kids starving in Africa, or some such thing. I donʼt mean to attack dear
old mom, but this attitude has probably caused more bad eating habits than any
other, and is the absolute bane of natural weight loss. Letʼs analyze this concept
for a bit.
First of all, whether you finish all the
food on your plate or not will not affect
the situation in Africa one bit. Whatʼs
more, consider what you are doing. If
you did not clean off your plate, what
would you most likely do with it? In all
likelihood, youʼd throw it in the trash.
So, when you think about it, when you
clean off your plate and youʼre not
hungry, youʼre treating your body like
a trash can! How does this make you
feel? Do you really want to store
garbage in your body? Can you see
why the “cleaning your plate”
mentality is a bad habit you need to
jettison?
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This is the habit you need to develop if healthy, long term weight loss is your
goal. When you are no longer hungry, STOP EATING! This is what the animals
do, and this is what you should do to. For example, letʼs say youʼre eating at
McDonaldʼs. Now, I know most health guruʼs are going to say that you should
never darken the door of a fast food restaurant, but I say nuts to that. If you live
in the real world and are a real person, youʼre going to find yourself in a
McDonaldʼs at some point. When you are there, order WHATEVER YOU WANT.
If you want a Big Mac, go for it. However, eat slowly and as soon as you are no
longer hungry, simply stop eating and throw the rest away. If you force yourself
to become a human garbage disposal, you will be storing that garbage on your
body in the form of FAT. Once you are full, just imagine that every extra bite is
being added to your stomach or thighs. Are you sure you want to keep eating?
So, to sum up, practice the habit of only eating when youʼre hungry. This is the
natural way to eat, and the way that animals consume food all the time. Eat what
you need. Remember that finishing off that last meatball is not going to help any
poor soul in Africa. Treat your body with respect, and not as a garbage disposal,
and you will be on your way to a slimmer, more dynamic you.
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You Have To Respect The Queen, But Donʼt Forget About The King
To fitness pioneer Jack Lalanne, proper nutrition is the Queen, but exercise is the
King. Does this mean itʼs not possible to embark on a plan of healthy weight loss
without starting some kind of exercise program? Well, no. However, without
exercise, losing weight will be far more difficult. The reason for this is simple
biology. For all
animals, including
human beings,
exercising our
muscles and
bodies is normal.
We evolved
needing strong
healthy muscles
to survive. This is
why our bodies
donʼt just need
exercise, they
actually crave it. This is why there are so many benefits to exercise (which Iʼll get
to in a moment) beyond weight loss. Do you want to know an interesting fact?
The truth of the matter is that most of the time, people who are overweight do not
eat more than people who are not. In fact, they actually may be eating less food.
So, if over eating is not the main difference between overweight and normal
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people, what is? The biggest difference is activity. Excess weight is more often
than not a sign of a deficit in activity, not a surplus of food.
This is why exercise is such a key to achieving long term and permanent weight
reduction.
The Benefits of Respecting the King
So, what are some off the benefits of exercising? Well, first of all, by increasing
the amount of calories your body consumes, it makes healthy weight loss easier.
Depending on how much you exercise, you may not even have to eat less food!
Another benefit of achieving natural weight loss via the exercise route is that the
weight tends to come of more slowly. How is this a benefit? Studies have shown
that the slower the weight comes off, the slower it will come back on. Again, we
are interested in long term weight loss, not a short term fix.
You Will Feel Better
Another benefit of exercise is that it actually makes you feel better. As Iʼve stated
before, one of the reasons people often overeat is as a kind of emotional salve.
Exercise does the same thing, it does it better, and it helps to reduce your
waistline at the same time! As a hobby, exercise also gives you something else
to do besides eating. There is more to life than working and trying to avoid the
refrigerator.
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Lose Fat, not Muscle
When you lose weight with exercise, you are only losing the fat. This is opposed
to the no exercise / consume less calories method which will cost you lean tissue
that you want to keep like muscle, cartilage and bone. Depending on the kind of
exercise you do, you may even add more muscle! The great thing about this is
that muscle is much more active than fat, and will help you burn more calories.
Exercise also helps to normalize your body functions, and vigorous exercise can
actually depress your appetite! Like Iʼve stated before, your body, just like our
animal brethren in the wild, evolved needing physical activity. When you provide
it, your body will be able to start to return to the natural and healthy state that it
wants to be in. This is why achieving healthy weight loss with exercise is so
much easier than without it.
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Dinner Strategies For Weight Loss
If you want to reach your weight loss goals, one of the feelings you need to
become aware of is how you feel after dinner. How do you typically feel? Do you
feel like youʼve eaten too much, the right amount, or maybe too little? Feeling
stuffed is obviously a problem, but so is not eating enough. Why is this? The
reason is that if you leave the dinner table feeling unsatisfied, you are more likely
to raid the fridge later. If healthy weight loss is your goal, you will want to feel
“Just right” after dinner. How can this be done?
Dinner is a Ritual, not a Task
The first thing dinnertime weight loss
principle that you need to understand
is the need to approach dinner as a
ritual. When you are finished with this
ritual, you expect to feel satisfied.
However, what can happen is that we
come home in such a rush, we are still
in work mode. We approach
dinnertime as a task that needs to be
completed as soon as possible. We
may also use food in an attempt to
soothe whatever frustrations or
emotions that may have been aroused during the work day. In our mad rush to
eat, we wind up eating too much. This is a habit that needs to be broken as well.
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In order to break through this weight loss barrier, it is important to make dinner an
organized meal. Dinner should be planned in advance, if possible. If you simply
raid the fridge, grabbing whatever is available, you are much more likely to
overeat. Try to buy only the amount of food that you need for your planned meal.
If you donʼt have the food, you will not be able to eat it. Further, you are best to
put the food that you think you will eat on your plate, and then immediately wrap
up any leftovers and put them away. If you canʼt see the extra food, you are
much less likely to eat it later. This is a sound dinnertime weight loss strategy.
Understanding Your Brainʼs Role
Another factor you need to understand is that it usually takes an adultʼs brain
between 20 and 25 minutes for it to realize that the body has consumed enough
food. The reason for this is that this is the time it takes the body to break down
the food it has consumed and to figure out whether it has gotten the calories and
nutrients it needs. When you rush a meal and eat as fast as you can, you
typically consume far more than you need to. This is why itʼs so important to eat
slowly and with purpose. You have to give your body time to figure out what it
has just consumed. Some techniques that can be used for this are to hold your
fork in your left hand if you are right handed, to chew at least 50 times before
swallowing, or to wait 15 seconds between mouthfuls. Although these
techniques do work, the key really is just to slow down and enjoy your dinner.
Chew every morsel like it is your last. If you do this, you will start to eat the
amount your body actually needs, and your travels on the road to healthy weight
loss will be that much smoother.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 28
Another Valuable And Easy Weight Loss Tactic
One of the most valuable tactics that one can learn in the pursuit of their weight
loss goals is the delaying tactic. And just what is the delaying tactic? Well, have
you ever heard of the advice to count to 10 before saying anything in anger?
The idea behind this advice is that anger can be such a fleeting emotion,
counting to 10 by itself can often mitigate it. The key here is that rather than
thinking about whatever made you angry in the first place, you are focusing on
counting. When you have finished counting, your mind is often able to focus on a
more positive course of action, rather than yelling and screaming. In pursuing
healthy weight loss, this same kind of delaying tactic can often be used as well.
A Familiar Story
Does this scenario sound familiar? Youʼre walking by your kitchen, and some
kind of food starts calling out to you. Maybe itʼs a pasta salad from the night
before, maybe itʼs chicken wings. Whatever it is, youʼve suddenly got the idea in
your head that a little snack might just be in order. But is it really? If your goal is
to shed some unwanted pounds, hereʼs what you should do.
A New Course of Action
Instead of immediately raiding the fridge for that last piece of chocolate cake,
walk away and do something else for 7 minutes. It can be anything EXCEPT
watching television (more on this in a moment). Read a book or magazine, do
some knitting, whatever you want to do. If after those 7 minutes are up, if you
still want that food, go ahead and eat it. As well, if you do eat whatever it is, donʼt
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 29
feel guilty about it. You havenʼt disrupted your healthy weight loss plan at all.
Hereʼs why.
Why it Works
The most powerful parts of our brain are our animal impulses. We like to think
that we are rational and logical beings, but the animal impulses have been
around much longer, and are much stronger. When you see or even think about
food, the animal impulse is
to eat it right away.
However, when you use
this 7 minutes delaying
tactic, you are allowing
your brain to focus on
something else. Youʼre
allowing your rational brain
to control your animal side,
at least for a bit. This is
something to be proud of.
Typically, once you start
doing something else
(BESIDES TELEVISION), you will get so involved in that activity that you will no
longer want the food. And if you do, so what? Maybe you are really hungry at
that moment. If you are really hungry, eat! You just want to make sure you are
not eating on a whim, but on true hunger. This is a very important weight loss
principle.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 30
Why Television DOESNʼT Count
Now, Iʼve made the point that you can do anything else for those 7 minutes
besides watching television. The problem with television is that it is not a real
activity. It is far too passive, and is simply not as engaging as doing something
real. This is why we so often eat when weʼre watching the boob tube. Weʼre
bored, and food helps alleviate that boredom. Reading a book, puttering in the
garden, taking the dog for a walk. Any of these activities are better than watching
TV. The key is to find a hobby that you like. Thereʼs a million things to do, just
do it! Not only will it help you reach your weight loss goals, but youʼll have fun in
the process!
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 31
Some Thoughts On Counting Calories
So far in all of the chapters Iʼve written on which weight loss habits to adopt, Iʼve
avoided the concept of calories. The reason for this is that for most people,
counting calories comes dangerously close to dieting, which is something we are
trying to avoid. Again, when it comes to achieving long term healthy weight loss,
we need to focus on changing our eating habits, not on dieting. Nonetheless, I
think weʼve reached a point weʼre an explanation of calories, and how they can
relate to easy weight loss, is in order.
Just what are Calories?
First of all, just what are calories? When it comes to diet and weight loss, a
calorie is a measurement of food energy. To a scientist, a calorie is the amount
of energy needed to increase the temperature of 1 gram of water by 1 degree
Celsius. To the average person, the calories we derive from food give us the
energy to maintain our bodies and live our lives. The problem is that for some of
us, we simply consume too many of them. When this occurs, our bodies store
this energy for future use as fat (as we are all too painfully aware off).
Calories and Weight Loss
Now, how can we use this knowledge of calories to reach our weight loss goals?
Well, letʼs analyze it this way. It takes approximately 3000 calories to create one
pound of fat. So, if you create a calorie deficit (your body consumes more than it
takes in) of 100 calories a day, you can expect to lose one pound of fat every 30
days. If you cut 300 calories from your diet a day, youʼll lose 3 pounds every 30
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 32
days, etc.
Cutting 300
calories a day
from your diet is
not very hard to
do. (this is
about equal to 2
cans of coke). I
donʼt want to
get into what
specific foods
contain how
many calories.
This information
is easily
available online.
More to the point though, everyoneʼs diet is different, and people enjoy different
foods. If you keep of journal of what you eat (and you should do this), you will
find it easy to pick out foods that you either donʼt need at all (like cans of Coke),
or ones you can eat less of (like eating half a sandwich). The key is to never
reduce your consumption of food to the point where you feel deprived. If you do
this, you are more likely to try and relieve that deprived feeling by bingeing on
something unhealthy. In the game of long term real weight loss, slow and steady
is the key to victory.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 33
Why does Weight Loss get Harder Overtime?
One other interesting point on calories when it comes to achieving easy weight
loss. Have you ever noticed how when you begin any weight loss plan, the
weight initially seems to come off very quickly? However, as you progress, the
pace of weight reduction seems to slow, until it stops completely. Have you ever
wondered why this is? I mean, if you reduce the amount of food you eat a day by
a 100 calories, shouldnʼt you just keep losing weight forever (until you
presumably vanish from the face of the Earth?) The reason why this phenomena
occurs is that the fat itself on your body requires 10 calories to maintain itself
daily. So, when you start losing fat, the amount of calories your body needs daily
also goes down. In the case of a person who deliberately starts to consume 100
calories less a day, they will be able to eventually lose 10 pounds. However,
once theyʼve lost 10 pounds fat, their bodies now require 100 calories less a day
also. Their bodies have reached a new equilibrium. If this person want to lose
more weight, they will either have to consume even less calories a day, or
increase the amount of calories burned, usually by exercise.
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Natural Foods and Healthy Weight Loss
Many health advocates, including such notables as Jack LaLanne, advocate a
program of eating as much natural food as possible for weight loss and general
health. What exactly does he mean by natural foods? In a nutshell, he means
eating food that is in as close as a state as possible to how it is found in Mother
Nature. Food in its natural state is almost always much less fattening and more
nutritious than food that has been processed by man. Iʼve even heard Jack
LaLanne say that a good rule of thumb to follow when it comes to food is that if
man has touched it, donʼt eat it. This is the way animals eat, I believe we should
strive to follow their example when possible. Why is this, and how does this
knowledge help us achieve our weight loss goals?
What Man does to Food
When a good product is processed by man to make it more convenient (IE, it is
put into a box, wrapper, or can) a number of things are done. The first thing food
manufactures typically do is to add a lot of sugar or other sweeteners to the food.
They also typically add a lot of highly saturated fats and oils, as well as remove
much of the fiber. The processing of the food also typically removes much of the
foodʼs nutritional value. To demonstrate this, take the example of a potato. In
order to prepare it naturally, the easiest thing to do is to bake it in its own skin.
When you prepare a potato this way, a potato will typically contain 145 calories,
and will be packed with vitamins and minerals (30 milligrams of vitamin C, for
example). It will also contain very little fat. However, take that same potato and
turn it into its equivalent in French Fries. 10 French Fries (which is about what
you would get from a single potato) would contain 214 calories, which is a 47% Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 35
increase from our baked potato. This increase in calories is mostly in the form of
fat. As well, the food preparation process removes a significant amount of
vitamins and minerals from the potato. In the case of Vitamin C, these 10 French
Fries may only contain 16 grams, which is a 47% decrease. Now, consider
turning that one potato into 20 potato chips. What happens now? Well, the
calorie count goes up to 228, and the Vitamin C count goes down to 6. From this
potato example, is it not obvious as to why eating food in a more natural state
can be a big help with healthy weight reduction?
It Gets Worse
But the story doesnʼt end there. One potato could produce 10 French Fries or 20
potato chips, but would you really limit yourself to this amount? I can see limiting
myself to a single baked potato, but only 10 French Fries and 20 potato chips?
Not likely. In the real world, I could eat 30 French Fries or 60 potato chips with
no difficulty. You do the calorie math on what that means. As well, this kind of
food is not consumed in a vacuum. A potato in its natural state is 75 percent
water. French Fries, however, are only 45 percent water, and potato chips 2
percent. So, knowing this (not to mention the added salt), youʼre probably going
to be thirsty. What are you most likely to drink with your French Fries and potato
chips? Water? Not likely. Most people will drink soda pop or beer. This is why if
you want to lose weight in a healthy and natural way, eating food in its most
natural form is generally a good way to go.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 36
A Summary Of The Eating Habits You Need To Adopt To Lose Weight (without dieting!)
• Do not diet, ever again.
• Focus on changing the behaviors and habits that have caused your weight
gain, not the weight itself.
• Keep a Journal and record what you are eating, when, and why. Figure out
why you often eat when you are not really hungry
• Do not eat in front of the television.
• If you feel that you are hungry, realize that you may be in reality only thirsty. Try
drinking some water first.
• Learn to only eat at the kitchen table using knives, forks, and spoons. Break
yourself of the habit of grabbing something on the run and wolfing it down.
• When you are eating at the table, focus only on eating, or talking with your
family. No reading or watching TV.
• Move any tempting food you have, like cookies or cake, to places where you
canʼt see them. Move them to the back of your refrigerator or cupboard. Move
the healthier food to the front.
• Do not treat your body like a garbage can. If you are no longer hungry, stop
eating.
• Start some kind of exercise program. I recommend you try the natural, full
body, animal like exercises that I present at www.animal-kingdom-
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 37
workouts.com. However, the important thing is to just get moving. Pick
something you like, and get going.
• Approach dinner as a ritual, not as a task to be completed. Plan your dinner in
advance, if possible.
• Only put the food you think you need on your plate. Put the rest away in the
fridge right away.
• Eat your food slowly, without distractions, and with a feeling of gratitude. Give
your brain a chance to understand that you are eating a full meal.
• If you are hungry for a snack, walk away and do something else for 7 minutes
(except watching television). If you are still hungry, go ahead and have the
snack at the table.
• Strive to eat food in as close to its natural state as possible. Try to avoid food
that comes packaged in a box, wrapper, or can.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 38
Everyday Healthy Recipes You Can Use
The Animal Kingdoms Weight Loss Method
When all is said and done, the main thrust of the animal kingdoms weight loss
method is to become aware of the unhealthy eating habits that we all acquire
simply by living in modern society. Once we are aware of these habits, it is
possible to change them into healthy ones. By doing so, we return to the eating
habits of the animals and the natural world. And what are these habits? Simple.
Eat when you are hungry, and eat food that is as close to its natural state as
possible.
Are These Rules Iron Clad?
Of course not. If you are eating at a nice restaurant and you are really enjoying
your meal, feel free to chow down if you feel like it. One big meal will not do you
in. The key is the eating habits that you are following 90% of the time. Likewise,
you donʼt need to eat the raw, uncooked foods that the animals do. However, the
more you avoid processed food that comes in a box, bag, or wrapper, the better
of youʼll be.
What Makes A Recipe Healthy?
What follows are a number of recipes that Iʼve found from the Internet. All of
them are healthy and are examples of what you can eat. You will notice that
many of them contain ingredients that some diets consider verboten. For
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 39
example, potatoes (high in carbs! A no no if you follow Atkins) and pasta (a very
processed food that is not found in nature). Again, chill out. Like Iʼve said
before, diets donʼt work. Whatʼs more, diets which exclude specific food work
even less. So long as youʼre not stuffing yourself with pasta 24/7, itʼs fine. Same
thing with bread and potatoes. As long as youʼre following the healthy eating
habits listed above, youʼre good to go. Whatʼs more, food that you make
yourself is invariably far healthier than processed food from a box, bag, or
wrapper. Compare the ingredients listed in any of these recipes (including the
ones containing pasta, etc) to the ingredients listed on a box. Thereʼs just no
comparison. I hope you enjoy the recipes!
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 40
Breakfast Recipes
Egg Pancake with Vegetables and Feta Cheese
You can replace the vegetable mixture with your favorite vegetables that you have,
Main Ingredients:
Eggs: 6Onion: 1 small, choppedMushrooms: 1/2 cup, choppedBell Pepper: 1, choppedTomato: 1 large, dicedFresh Parsley: 1 tbsp, choppedFeta Cheese: 2 tbspMozzarella: 2 tbsp shredded (optional)Milk: 6 tbspButter: 1 tbspOlive Oil: 2 tbspSaltPepper
Directions:
1. Beat the eggs in a bowl, add milk, salt and pepper.
2. Into a frying pan, melt 1/2 tbsp butter with 1 tbsp olive oil. Fry onion for 5 min or till golden. Add chopped mushrooms, bell pepper and tomato. Cook for 10 min. Set aside.
3. On a low heat, melt 1/2 tbsp butter in a frying pan. Add 1 tbsp olive oil and turn heat up to medium. After a minute (when the oil is heated) add the eggs and swirl the pan to have an even surface. Cook on low-medium heat till the pancake's bottom turns golden.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 41
4. Pour the cooked mixture of vegetables onto the half of pancake surface. Add feta cheese, mozzarella (optional) and parsley, then fold the pancake over the mixture. Cook for 1-2 min and serve.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 42
Onion And Tomato Scramble
Main Ingredients:
* 4 small (cherry) tomatoes
* 1/2 onion
* 2 eggs
* some fresh chopped basil
Directions:
1. Slice and dice the onion and put it in a oiled pan. Cook it on medium heat until is starting to change color (about 5 min).
2. Meanwhile, slice and dice the tomatoes (keep the juice) and add it to the pan with the onions. Cook it for about 2 minutes
3. Beat the eggs and place them in the pan. Add the chopped basil and cook until ready - stirring constantly.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 43
Cozy Breakfast Hash
A great brunch dish for the more casual weekend meal.
Main Ingredients:
• 1 medium onion, chopped
• 1/2 cup chopped green pepper
• 1/2 cup chopped sweet red pepper
• 2 tablespoons unsalted butter
• 6 cups diced cooked potatoes
• 2 cups cubed cooked turkey
• 1/8 teaspoon cayenne pepper
• 1/8 teaspoon ground nutmeg
Directions:
1. In large skillet over medium heat melt butter.
2. Add onion, green pepper and red pepper. Cook until fork tender.
3. Add potatoes, turkey, cayenne pepper and nutmeg.
4. Reduce heat to low, stirring occasionally, for 25 minutes or until heated through.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 44
Ham and Apple Skillet
Here are all the breakfast favorites -- hash browns, eggs, sausage, and cheese -- in one pan.
Main Ingredients:
• 3 cups frozen loosely packed hashbrown potatoes with onion and peppers• 1 small onion, chopped (1/4 cup)• 1 large red apple (such as Jonathan), cored and chopped (about 1 cup)• 1 teaspoon dried sage, crushed• 2 tablespoons water• 1 cup diced fully cooked ham• 1-1/2 cups fat-free milk• 1 cup frozen egg product, thawed, or 4 beaten eggs• 1/2 cup shredded low-fat cheddar cheese (2 ounces)• 1/4 teaspoon salt• Fresh sage (optional)
Directions:
1. Thaw potatoes for 30 minutes. Press between paper towels to remove moisture. Set aside.
2. In a 10-inch ovenproof skillet cook onion, apple, sage, and water over medium heat until onion is tender. Remove from heat. Stir in potatoes and ham.
3. Combine milk, egg product or eggs, cheese, and salt. Pour egg mixture into skillet. Do not stir. Bake, uncovered, in a 350 degree oven for 30 to 35 minutes or until center appears just set. Garnish with fresh sage, if desired.
Recipe makes 6 servings.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 45
Mini Vegetable Frittatas
Main Ingredients:
• 8 large eggs• 1/2 cup non-fat milk• 1 Tbsp. olive oil• 1 cup zucchini, diced• 1 cup red pepper diced• 1 cup sliced fresh mushrooms• 1 leek diced• 1/4 cup fresh Italian flat leaf parsley, chopped finely• 1 tsp. kosher salt or Maldon sea salt• 1/2 tsp. freshly-ground black pepper• 1/2 cup part-skim ricotta cheese• 1 cup shredded asiago cheese
Directions:
1. Preheat oven to 350 degrees F. Spray a large muffin tin with nonstick cooking spray. Whisk eggs and milk together in a large mixing bowl. Set aside.
2. Heat olive oil in a medium skillet or frying pan over medium heat. Place zucchini, red pepper, mushrooms and leek in skillet and saute until vegetables become soft, about 5 minutes. Remove from heat and stir in parsley, salt and pepper. Fold vegetables into egg mixture. Stir in the ricotta cheese and 1/2 cup of the asiago cheese.
3. Fill muffin cups three-quarters of the way full with vegetable frittata batter. Divide remaining asiago cheese among the muffin cups. Bake 20 to 30 minutes until frittatas are set and browned on top.
Serve hot or at room temperature.
Makes 8 to 10 mini vegetable frittatas.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 46
Mexican Bagel Egg Bakes
This is a recipe is quick and easy if you are in a rush.
Main Ingredients:
• 2 whole grain bagels, halved
• 1 tbsp (15 mL) butter
• 4 eggs
• 1/2 tsp (2 mL) each salt and pepper
• 1/4 tsp (1 mL) chili powder
• 1/2 cup (125 mL) mild salsa
Directions:
1. Butter cut-sides of bagels, trimming holes to 1 in (2.5 cm) in diameter, if needed.
2. Place bagels, butter-side-down, in a heavy skillet over medium-high heat. Cook for about 2 minutes or until golden on bottom.
3. Break an egg into centre of each bagel half and evenly sprinkle with salt, pepper and chili powder.
4. Bake in oven preheated at 400F (200C) for 8 minutes or until egg is set but yolk is still soft. Serve with salsa on the side.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 47
Southwestern Omelet Wrap
Main Ingredients:
• 1 large egg• 1 large egg white• 1/2 teaspoon hot sauce, such as Tabasco• Freshly ground pepper to taste• 1 tablespoon chopped scallions• 1 tablespoon chopped fresh cilantro or parsley (optional)• 2 tablespoons prepared black bean dip• 1 9-inch whole-wheat wrap (see Ingredient note)• 1 teaspoon canola oil• 2 tablespoons grated pepper Jack or Cheddar cheese• 1 tablespoon prepared green or red salsa (optional)
Directions:
1. Set oven rack 6 inches from the heat source; preheat broiler. Stir eggs, hot sauce and pepper briskly with a fork in a medium bowl. Stir in scallions and cilantro (or parsley), if using.
2. If black bean dip is cold, warm it in the microwave on High for 10 to 20 seconds. Place wrap between paper towels and warm in the microwave on High for about 10 seconds. Spread bean dip over the wrap, leaving a 1-inch border all around.
3. Brush oil over a 10-inch nonstick skillet; heat over medium heat. Add the egg mixture and cook, lifting the edges with a heat-resistant rubber spatula so uncooked egg will flow underneath, until the bottom is light golden, 20 to 30 seconds. Place the skillet under the broiler and broil just until the top is set, 20 to 30 seconds. Immediately slide the omelet onto the wrap. Sprinkle with cheese. Fold the edges over the omelet on two sides, then roll the wrap up and around the omelet. Serve immediately, with salsa, if desired.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 48
Healthy Birchermüesli
For this recipe, you can use all types of apples or a combination of apples and pears; seasonal berries also make a wonderful addition. For the less health-conscious, a little bit of cream is often stirred into the mix at the end.
Main Ingredients:
2/3 cup (150 mL) rolled oats
1/3 cup (75 mL) full-fat yogurt
1 lemon, juice only
3 apples, quartered, cored and shredded
1 pear or apple, quartered, cored and shredded
3 tbsp (45 mL) (approx) liquid honey
1/4 cup (60 mL) chopped or shredded hazelnuts, almonds, walnuts or pecans
Directions:
1. Soak oats in equal amount of water for 12 hours.
2. Mix in yogurt and lemon juice. Stir in apples and pear.
3. Mix in honey to taste; stir in nuts.
Makes 4 to 6 servings.
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Basic Whole Grain Pancakes
This is a simple, easy pancake recipe you can easily vary. Try adding fresh cut fruit (such as sliced bananas) or berries, nuts, or chocolate chips to the batter for variation.
Main Ingredients:
• 2 cups whole wheat flour (you can also mix with other whole grain flours, up to one cup, such as oat or buckwheat)
• 2 cups milk, buttermilk, or yogurt
• 2 organic or free range eggs (beaten)
• 1/3 cup organic butter (melted)
• 2 tablespoons sweetener of choice such as honey, organic sugar, Rapadura or Sucanat (optional)
• 2 1/2 teaspoons baking powder
• 1/2 teaspoon sea salt
Directions:
1. In a large bowl combine flour, milk, beaten eggs, 1/3 cup melted butter, sweetener, baking powder and salt until just blended.
2. Preheat lightly greased griddle or frying pan. Pour about 1/4 cup of batter into pan per pancake.
3. Cook until pancakes begin to bubble. Flip once and cook for 1 to 2 minutes longer.
4. Serve with maple syrup, jam or fruit.
Yields 10 pancakes
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 50
Bacon and Egg Casserole
This easy breakfast casserole recipe is prepared the night before.
Main Ingredients:
• 4 slices white bread, crusts removed• 4 eggs, slightly beaten• 1/2 cups milk• 1 teaspoon dry mustard• 1/2 teaspoon dried minced onion• 8 slices bacon, cooked and crumbled• 1 cup (4 ounces) shredded mild Cheddar cheese
Directions:
1. Place bread in a lightly greased 8-inch square baking dish; set aside.
2. Combine eggs, milk, dry mustard, and dried minced onion; pour over bread.
3. Sprinkle bacon over casserole; cover and refrigerate 8 hours.
4. Remove from refrigerator; let casserole stand 30 minutes.
5. Bake, covered, at 350° for 20 minutes.
6. Uncover, sprinkle with shredded Cheddar cheese, and bake an additional 5 minutes.
7. Let breakfast casserole stand 5 to 10 minutes before serving.
Breakfast bacon and egg casserole serves 4.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 51
Breakfast Burritos
If youʼre tired of the same old boring breakfast, try these breakfast burritos. The protein in these is a great way to start the day.
Main Ingredients:
• 1 cup of all natural hash brown potato mix (with onion)• 2 cups of hot water• 3/4 teaspoon of sea salt• 10 large whole grain flour tortillas• 10 free range or organic eggs (beaten)• 1 pound of natural pork sausage (cooked, crumbled and drained)• ½ teaspoon of sea salt• 2 tablespoons of organic butter• Pepper (to taste)• Salsa (to taste)
Directions:
1. Blend the hash browns, water, and 3/4 teaspoon of salt. Mix well.
2. Let the mixture stand for 15 minutes (uncovered). Drain hash browns.
3. Melt 2 tablespoons of butter in a large skillet.
4. Add the egg and cooked sausage to the skillet. Cook over low heat, making sure to stir gently until the eggs are done.
5. Spoon the egg mixture evenly into warm tortillas. Top with salsa (if desired).
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 52
Morning Glory Muffins
Main Ingredients:
• 1 1/2 cups all-purpose flour• 1/2 cup whole wheat flour• 1 1/4 cups white sugar• 1 tablespoon ground cinnamon• 2 teaspoons baking powder• 1/2 teaspoon baking soda• 1/2 teaspoon salt• 2 cups grated carrots• 1 apple - peeled, cored, and chopped• 1 cup raisins• 1 egg• 2 egg whites• 1/2 cup apple butter• 1/4 cup vegetable oil• 1 tablespoon vanilla extract• 2 tablespoons chopped walnuts• 2 tablespoons toasted wheat germ
Directions:
1. Preheat oven to 375 degrees F (190 degrees C). Lightly oil 18 muffin cups, or coat with nonstick cooking spray.
2. In a medium bowl, whisk together eggs, egg whites, apple butter, oil and vanilla.
3. In a large bowl, stir together flours, sugar, cinnamon, baking powder, baking soda and salt. Stir in carrots, apples and raisins. Stir in apple butter mixture until just moistened. Spoon the batter into the prepared muffin cups, filling them about 3/4 full.
4. In a small bowl, combine walnuts and wheat germ; sprinkle over the muffin tops.
5. Bake at 375 degrees F (190 degrees C) for 15 to 20 minutes, or until the tops are golden and spring back when lightly pressed.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 53
Egg Benedict with Smoked Salmon and Dill Sauce
Main Ingredients:
Smoked SalmonHollandaise Sauce: 1 packageEnglish Muffins: 3Eggs: 6
Sauce Ingredients:
Yogurt: 3 tbspMayonnaise: 1 tbspDill: 1 tbsp fresh, choppedLemon Juice: 2 tspSaltPepper
Directions:
1. Prepare the dill sauce by mixing all the sauce ingredients together.
2. Prepare the Hollandaise sauce based on the direction on its package.
3. Add salt and a tbsp vinegar to about 6 cups water and bring to boil.
4. Poach eggs in the boiling water for 4 to 5 min.
5. Meanwhile cut English muffins in half and toast them.
6. Into each dish place two halves of English muffins and brush them with some dill sauce.
7. Place a piece of smoked salmon and each half and again brush with the dill sauce.
8. Place poached eggs on each half and pour over some Hollandaise sauce.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 54
Deep-Dish Pizza Quiche
Main Ingredients:
• 4 oz. cream cheese-at room temperature• 4 large eggs• 1/3 cup whipping cream (or use milk)• 1/4 cup freshly grated Parmesan cheese• 1 tablespoon minced fresh chives• 1/2 teaspoon garlic powder• 1/2 teaspoon dried oregano• 1 cup shredded Asiago cheese• 2 cups shredded full-fat mozzarella cheese• 1/2 cup tomato sauce• 2 cups sliced mushrooms-sauted• 2 Italian sausages (casing removed; crumbled & cooked)
Directions:
1. Preheat the oven to 350°F (175°C). Butter a 13 x 9-inch baking dish.
2. In a food processor, blend together the cream cheese and eggs until smooth. Add the cream, Parmesan, chives, garlic, and oregano. Blend until smooth.
3. Scatter the Asiago and 1 cup of the mozzarella cheese in the bottom of the prepared baking dish. (This will make your crust.) Pour the egg mixture over the cheese. Bake for 30 minutes.
4. Spread with the tomato sauce. Scatter the mushrooms and sausage over the top. Cover with the remaining 1 cup mozzarella.
5. Turn on the broiler and broil about 6 inches from the heat until brown and bubbly. Let sit for 5 minutes or so before cutting.
This recipe yields 4 servings
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 55
Mushroom and Cheese Strata
You can assemble this casserole the night before and bake it just before mealtime.#
Main Ingredients:
• 1 medium onion, chopped (1/2 cup)• 1 clove garlic, minced• 2 tablespoons margarine or butter• 4 cups assorted sliced fresh mushrooms, such as oyster, shiitake, button• 1/2 cup shredded mozzarella cheese (2 ounces)• 1/4 cup shredded fontina cheese (1 ounce)• 2 tablespoons assorted snipped fresh herbs, such as basil, oregano, or parsley• 5 cups French or Italian bread cubes• 2 ounces prosciutto or Canadian-style bacon, chopped• 1 cup frozen or refrigerated egg product, thawed• 1-3/4 cups milk• 1/2 cup regular or light dairy sour cream• 1 tablespoon Dijon-style mustard• 1/8 teaspoon pepper• Fresh thyme sprigs
Directions:
1. Preheat oven to 325 degrees. In a large skillet cook onion and garlic in hot margarine or butter over medium heat for 2 minutes. Add mushrooms and cook about 3 minutes more or until tender, stirring occasionally. Remove from heat.
2. In a small mixing bowl combine the mozzarella, fontina, and herbs; toss to mix.
3. In a greased 2-quart square baking dish place half of the bread cubes. Top with the mushroom mixture, cheese mixture, and prosciutto or Canadian-style bacon. Top with the remaining bread cubes.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 56
4. In a mixing bowl combine beaten eggs or egg product, milk, sour cream, mustard, and pepper. Pour over layers in dish. Cover and chill in the refrigerator for 2 to 24 hours.
5. Bake, uncovered, for 55 to 60 minutes or until a knife inserted near the center comes out clean. Let stand 10 minutes. To serve, cut into squares; garnish with fresh thyme sprigs. Recipe makes six servings.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 57
Healthy Soups
Spinach Soup
Main Ingredients:• Spinach: 300 gram (or 3/4 lb), chopped• Lentil: 3/4 cup• White Rice: 1/2 cup• Flour: 2 tbsp• Egg: 1, beaten• Saffron (optional)• Olive oil: 2 tbsp• Turmeric• Salt• Pepper
Directions:
1. Put 4 cups of water, rice, lentil and flour in a pan.
2. Cook on medium heat for 1 hour or till rice and lentil soften.
3. Add spinach and oil and then season with salt, pepper and turmeric.
4. Cook for another 30 min. Add water if necessary.
5. Add the beaten egg to the soup and mix well. Cook for 5 min.
6. Decorate with saffron and serve.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 58
Alaskan Salmon Chowder
A truly wonderful way to utilize salmon is in a chowder that all will enjoy.
Main Ingredients:
• 1/2 cup chopped onions• 1/2 cup chopped celery
• 1/4 cup chopped green peppers
• 1 garlic clove, minced
• 1 can (14- 1/2 ounce) chicken broth, divided
• 2 cups diced peeled potatoes
• 1 cup sliced carrots
• 1 tsp seasoned salt, optional
• 1/2 tsp dill weed
• 1 small zucchini, thinly sliced#
• 1 can (14- 3/4 ounce) cream-style corn
• 1 can (12 ounce) evaporated milk
• 2 cups cooked salmon chunks or 2 cans (7- 1/2 ounces each) salmon, drained and bones removed
Directions:
1. In a saucepan, cook onion, celery, green pepper and garlic in 1/4 cup broth until tender.
2. Add potatoes, carrots, seasoned salt if desired, dill and remaining broth.
3. Cover and simmer for 20 minutes or until vegetables are tender.
4. Add zucchini; simmer for 5 minutes.
5. Add corn, milk and salmon; heat through.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 59
Meatball Soup
Ground chicken and lean ground beef lower the amount of fat in this soup.#
Main Ingredients: • 1/2 pound ground chicken• 1/2 pound ground lean beef• 10 cups water• 1 tablespoon annatto (achiote)• 1 bay leaf• 1 small onion, chopped• 1/2 cup green pepper, chopped• 1 teaspoon mint • 2 small tomatoes, chopped• 1/2 teaspoon oregano 4 teaspoon instant corn flour • 1/2 teaspoon black pepper• 2 cloves garlic, minced• 1/2 teaspoon salt• 2 medium carrots, chopped• 1 medium chayote (christophine), chopped• 2 cups cabbage, chopped• 2 celery stalks, chopped• 1 10-ounce package frozen corn• 2 medium zucchini, chopped• 1/2 cup cilantro, minced
Directions:
1. In a large pot, combine water, annato, bay leaf, half of the onion, green pepper, and 1/2 teaspoon of mint. Bring to a boil.
2. In a bowl, combine chicken and beef, the other half of the onion, tomato, oregano, corn flour, pepper, garlic, and salt. Mix well. Form 1-inch meatballs. Place meatballs in boiling water and lower heat. Cook over low heat for 30 to 45 minutes.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 60
3. Add carrots, chayote, cabbage, and celery. Cook over low heat for 25 minutes. Add corn and zucchini and cook for another 5 minutes. Garnish with cilantro and the rest of the mint.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 61
Cheesy Vegetable Chowder
Add a small green salad to this soup and you will have a delightful cool weather dinner!
Main Ingredients: • 3 cups chicken broth• 1 cup potatoes, chopped• 1/2 cup diced potatoes• 1/2 cup diced celery• 1/2 cup diced onions• 1/2 diced green peppers• 1/4 cup margarine• 1/2 cup flour• 2 cups milk• 3 cups grated cheddar cheese• dash pepper
Directions:
Cook first 7 ingredients until done. Add milk, flour and cheese. Stir until thick and serve.
Servings: 6
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 62
Taco Soup
Main Ingredients:
• Two 14 oz. cans tomatoes in puree, or Tomatoes & Green Chilies• 10 cups water• 7 teaspoons chicken bouillon• 2 to 3 tablespoons chili powder• 1 teaspoon cumin• 1 tablespoon sugar• 4 boneless skinless chicken breast halves, cleaned• 3/4 cup rice• 1 16 oz. can Great Northern beans, rinsed and drained
Stir-ins:
• sour cream• grated cheddar cheese• crushed tortilla chips• lime wedges• green onions including tops
Directions:
1. Bring the tomatoes, water, chicken bouillon, chili powder, cumin, and sugar to a boil and simmer for about 30 minutes;
2. Add the chicken breast halves (that you have trimmed of all fat or veins or other crap) and cook for about 15 minutes or until the chicken is just barely done.
3. Remove the chicken and shred or chop into small chunks; set aside.
4. Bring the soup to a boil and add the rice; cook 20 minutes,
5. Add the beans and chicken and cook 10-15 minutes more.
6. Serve with a dollop of sour cream in each bowl and any of the optional condiments.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 63
Buttermilk-Walnut Soup
Main Ingredients:
• 1 1/2 cups low-fat buttermilk• 1 ounce ground walnuts• 1/2 tsp minced scallion• 1 garlic clove, minced• 1/2 packet instant chicken broth and seasoning mix• 1/8 tsp salt• dash white pepper• 1 1/2 tsp minced fresh dill
Directions:
1. In blender combine all ingredients except dill and process until smooth
2. Stir in dill
3. Cover and refrigerate until flavors blend, at least 1 hour
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 64
Turkey Split Pea Soup
A hearty soup that is great on a cool evening!
Main Ingredients:
• 1 lb split peas rinsed and drained• 7 cups turkey broth or low-sodium chicken bouillon broth• 2 cups onion chopped• 1 cup carrots chopped• 1/2 cup celery chopped• 1Clove garlic minced• 3 Tbs dried parsley• 1bay leaf• 1 lb turkey ham cut into 1/2-inch cubes
Directions:#
1. In 5-quart saucepan, over high heat, combine peas, broth, onion, carrots, celery, garlic, parsley and bay leaf; bring to a boil. Reduce heat to simmer, cover and cook one hour. Remove saucepan from heat and discard bay leaf.
2. With a wire whip, gently whisk soup to slightly blend peas. If desired, soup can be pureed in a blender for a smoother texture.
3. Return soup to medium-high heat, add turkey ham and bring to a boil. Reduce heat to simmer, and cook, uncovered, 10 to 15 minutes.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 65
Hearty Lentil Soup
Main Ingredients:
• 2 tablespoons vegetable oil• 1 bunch green onions, chopped• 1 leek, sliced• 1 carrot, diced• 1 parsnip, scrubbed and diced• 1 potato, peeled and diced• 1 stalk celery, sliced• 1 cup dry lentils, rinsed• 1 (14.5 ounce) can diced tomatoes• 3 cups vegetable stock• 2 bay leaves• 1 dash soy sauce• 2 teaspoons vegetarian Worcestershire sauce• 1/2 cup red wine• 1 bunch fresh cilantro, chopped
Directions:
1. Heat the oil in a large saucepan and mix in the onions, carrot, parsnip, celery, potato, and leek. Stir over a medium heat.
2. Place lentils, tomatoes, stock, bay leaves, a splash of the soy and Worcestershire sauces and wine in the saucepan. Stir and bring the mixture to a boil. Cover and simmer for 25 to 30 minutes, or until the lentils are cooked.
3. Remove the bay leaves from the soup. Stir in the cilantro and serve.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 66
Cream of Mushroom Soup with Sherry
Main Ingredients:
• 5 cups sliced fresh mushrooms• 1 1/2 cups chicken broth• 1/2 cup chopped onion• 1/8 tsp dried thyme• 3 tbsp butter• 3 tbsp all-purpose flour• 1/4 tsp salt• 1/4 tsp ground black pepper• 1 cup half-and-half• 1 tbsp sherry
Directions:
1. In a large heavy saucepan, cook mushrooms in the broth with onion and thyme until tender, about 10 to 15 minutes.
2. In blender or food processor, puree the mixture , leaving some chunks of vegetable in it. Set aside.
3. In the saucepan, melt the butter, whisk in the flour until smooth. Add the salt, pepper, half and half and vegetable puree. Stirring constantly, bring soup to a boil and cook until thickened. Adjust seasonings to taste, and add sherry.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 67
Chilled Herbed Zucchini Soup
This soup is great for those hot summer days.
Main Ingredients:
• 3 cups vegetable broth• 1 1/2 pounds zucchini (about 3 medium), cut into 1-inch pieces• 1 tablespoon chopped fresh tarragon or dill or 1 teaspoon dried• 3/4 cup shredded reduced-fat Cheddar cheese (3 ounces)• 1/4 teaspoon salt• 1/4 teaspoon freshly ground pepper
Directions:
1. Place broth, zucchini and tarragon (or dill) in a medium saucepan; bring to a boil over high heat.
2. Reduce to a simmer and cook, uncovered, until the zucchini is tender, 7 to 10 minutes.
3. Puree in a blender, in batches if necessary, until smooth.
4. Return the soup to the pan and heat over medium-high, slowly stirring in cheese until it is incorporated.
5. Remove from heat and season with salt and pepper.
6. Serve hot or chilled.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 68
Strawberry Soup
Main Ingredients:
• 2 pints strawberries• 2 cups plain yogurt• 1/2 cup orange juice• 1/2 cup white sugar• 1/2 cup water• 1/8 tsp ground cardamom
Directions:
1. In a blender, combine the strawberries, yogurt, orange juice, sugar, water and cardamom.
2. Puree until well mixed.
3. Chill and serve.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 69
Appetizers
Smoked Salmon with Capers and Dill Sauce
Main Ingredients:
• Smoked Salmon• Capers
Sauce Ingredients:
• Yogurt: 3 tbsp• Mayonnaise: 1 tbsp• Dill: 1 tbsp fresh, chopped• Lemon Juice: 2 tsp• Salt• Pepper
Directions:
1. Mix all the sauce ingredients together.
2. Brush a small piece of smoked salmon with the sauce and then prepare small wraps as shown in the picture.
3. Garnish them with some capers.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 70
Cucumber and Roasted Tomato Rounds
Main Ingredients:
• 12 grape tomatoes • 1 1/2 tsp Becel Margarine with Olive Oil• 6 sprigs fresh thyme• 1/2 English cucumber, sliced into 1/2-inch (0.5 cm) rounds # • 4 tbsp hummus or tzatziki (store bought or homemade)
Directions:
1. Preheat oven to 400° F (200° C).
2. Slice tomatoes in half lengthwise and place in a shallow baking dish just large enough to hold them.
3. Dab Becel over top and sprinkle with 1 tsp (5 mL) chopped fresh thyme leaves.
4. Roast in preheated oven 2 minutes until Becel melts.
5. Stir then continue to roast until tomatoes are barely softened, 2 to 3 minutes.
6. Remove from oven and cool.
7. Place each cucumber round on a platter and dab with about 1/2 tsp (2 mL) hummus.
8. Place tomato on top and garnish each with a small sprig of thyme.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 71
Cranberry Meatballs
Main Ingredients:
• 3/4 lb lean ground beef• 3/4 lb ground lean pork• 1 large egg • 1 teaspoon butter • 1 cup Progresso italian-style fine bread crumbs• 1/4 cup minced parsley• 1/4 cup minced onions• 1/8 cup ketchup • 1 teaspoon worcestershire sauce• 1 teaspoon prepared horseradish• 1 clove garlic, minced• 1 (16 ounce) can cranberry sauce• 1 (12 ounce) bottle Heinz Chili Sauce• 2 teaspoons brown sugar
Directions:
1. Mix together everything from beef to garlic-except butter.
2. Form into walnut size meatballs.
3. Heat butter in skillet to medium and fry meatballs until done.
4. Add to sauce and keep warm in a crockpot.
5. Sauce: Mix the three ingredients well, while stirring and bring to a boil.
6. Remove from heat and pour into a crockpot.
7. Keep on low.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 72
Grilled Shrimp Appetizer
You can use an indoor grill for this recipe. Use any kind of dipping sauce that you wish.
Main Ingredients:
• 1 1/2 pounds jumbo shrimp (about 16), peeled, deveined, and patted dry• 2 teaspoons extra-virgin olive oil or canola oil• About 1/4 teaspoon salt• About 1/4 teaspoon freshly ground black pepper• About 1/4 teaspoon paprika
Dipping Sauce Suggestions:
1/4 cup jalapeno jelly, warmed briefly in the microwave to soften1/4 cup bottled chili sauceSalsa (like peach salsa)
Directions:
1. Get the grill or barbecue hot according to manufacturers instructions.
2. Brush the outside of the shrimp lightly with oil. Sprinkle both sides of shrimp lightly with salt, pepper, and paprika.
3. Place shrimp over direct, high heat on the grill. Grill about 2 minutes on the first side, then flip over and cook about 2 more minutes until cooked throughout.
4. Serve warm with dipping sauce.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 73
Apple-Walnuts Stuffed Mushrooms
Main Ingredients:
• 32 large mushrooms, fresh vegetable cooking spray• 3 tbsp celery, finely chopped• 1/2 cup apple, minced• 2 tbsp fine, dry breadcrumbs• 1 tbsp parsley, fresh, chopped• 2 tbsp walnuts, finely chopped, toasted• 1 tbsp Blue cheese, crumbled• 2 tsp lemon juice
Directions:
1. Clean mushrooms with damp paper towels. Remove stems, finely chop 1/3 cup of stems, reserving remaining stems for another use. Set mushroom caps aside.
2. Coat a small skillet with cooking spray, place over medium high heat until hot. Add 1/3 cup reserved chopped mushroom stems and celery; saute 2 minutes or until tender.
3. Combine celery mix, apple and next 5 ingredients in a small bowl, stir well. Spoon 1 1/2 tsp apple mix into each reserved mushroom cap. Place mushrooms in a 15x10" jelly roll pan, bake at 350 for 15 minutes.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 74
Crab Quesadillas
This appetizer works as a meal as well.
Main Ingredients:
• 1 cup shredded reduced-fat Cheddar cheese• 2 ounces reduced-fat cream cheese, softened• 4 scallions, chopped• 1/2 medium red bell pepper, finely chopped• 1/3 cup chopped fresh cilantro• 2 tablespoons chopped pickled jalapenos (optional)• 1 teaspoon freshly grated orange zest• 1 tablespoon orange juice• 8 ounces pasteurized crabmeat, drained if necessary• 4 8-inch whole-wheat tortillas• 2 teaspoons canola oil, divided
Directions:
1. Combine Cheddar, cream cheese, scallions, bell pepper, cilantro, jalapenos (if using), orange zest and juice in a medium bowl. Gently stir in crab.
2. Lay tortillas out on a work surface. Spread one-fourth of the filling on half of each tortilla.
3. Fold tortillas in half, pressing gently to flatten.
4. Heat 1 teaspoon oil in a large nonstick skillet over medium heat.
5. Place 2 quesadillas in the pan and cook, turning once, until golden on both sides, 3 to 4 minutes total.
6. Transfer to a cutting board and tent with foil to keep warm. Repeat with the remaining 1 teaspoon oil and quesadillas.
7. Cut each quesadilla into 4 wedges.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 75
Beef on Orange Slices
Main Ingredients:
• 4 large navel oranges• 1/2 small onion minced• 3 cloves garlic minced• 1 tbsp water• 1/2 tsp oil• 8 oz. extra-lean ground round beef• 1 small jalapeno pepper seeded and minced• 2 tbsp packed brown sugar• 1 tbsp reduced-sodium soy sauce• 1/2 tsp cider vinegar• 2 tbsp minced fresh cilantro
Directions:
1. Peel the oranges. Cut each crosswise into 4 thick slices. Arrange on a platter.
2. In a 10" no-stick skillet, combine the onions, garlic, water, and oil. Cook, stirring frequently, over medium-high heat for 3 minutes, or until the onions are soft but not browned.
3. Add the beef. Cook and stir for 5 minutes, or until the beef is no longer pink. Add the peppers, brown sugar, soy sauce, and vinegar. Cook, stirring frequently, for 3 minutes, or until the liquid evaporates.
4. Add the cilantro. Stir well to combine. Top each orange slice with the beef mixture.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 76
Layered Bean Dip
Main Ingredients:
• 1 (16-ounce) can fat-free refried beans• 1 (15-ounce) can black beans, rinsed and drained• 1/2 cup reduced-fat sour cream• 1 cup bottled salsa• 1 cup (4 ounces) preshredded reduced-fat Mexican blend or cheddar cheese• Chopped cilantro (optional)
Directions:
1. Preheat oven to 375°.
2. Combine beans; spread in an 8-inch square baking dish.
3. Spread sour cream over beans; top with salsa and cheese.
4. Cover; bake at 375° for 20 minutes.
5. Uncover; bake 10 minutes or until bubbly. Garnish with cilantro, if desired.
Note: To make pita chips, cut 5 (6-inch) onion-flavored or regular pitas into 8 wedges each. Arrange on a baking sheet coated with cooking spray. Lightly coat tops of wedges with cooking spray, sprinkle with 1/2 teaspoon garlic powder and 1/4 teaspoon salt. Bake at 375º for 8 minutes or until lightly browned.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 77
Cheese Puffs
Main Ingredients:
• 8 slices white bread• 2 cup milk• 8 oz old English cheese slices• 1/2 tsp pepper• 3/4 tsp dry mustard• 1/4 cup butter, melted• 1 tsp salt• 3 eggs
Directions:
1. May be prepared the day before. At least 4 hours before cooking, trim crusts and cut bread into 1" squares. Cut cheese into bite size pieces. In large greased casserole, alternate layers of bread and cheese. Pour melted butter over top.
2. Beat eggs well, stir in salt, pepper, mustard and milk. Combine thoroughly. Pour over casserole. Cover and refrigerate. One hour before serving, bake at 350 degrees, 30 minutes covered, then 30 minutes uncovered until top is golden and puffy.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 78
Pumpkin Dip
Main Ingredients:
• 3/4 cup (6 ounces) 1/3-less-fat cream cheese• 1/2 cup packed brown sugar• 1/2 cup canned pumpkin• 2 teaspoons maple syrup• 1/2 teaspoon ground cinnamon• 24 apple slices
Directions:
1. Place first 3 ingredients in a medium bowl, and beat with a mixer at medium speed until well blended.
2. Add syrup and cinnamon, and beat until smooth.
3. Cover and chill 30 minutes.
4. Serve with apple.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 79
Salads
Spinach Salad with Roasted Pecans and Raspberry Vinaigrette
Main Ingredients:
• Pecans: 1/2 cup• Red Onion: 1/2 medium• Baby Spinach: 100 gr• Butter: 1 tbsp• Sugar: 1 tbsp• Sweet Raspberry Vinaigrette: 2-3 tbsp• Parsley: 1 tbsp, finely chopped• Fresh Raspberries: 50 grams• Aged Balsamic Vinegar
Directions:
1. In a frying pan, melt the butter. Add pecans and sugar and cook for 10 min on medium heat. Let roasted pecans cool for a while.
2. Chop the onion into thin slices.
3. Mix chopped onion, spinach and raspberry vinaigrette.
4. Place the mix on a plate.
5. Add the roasted pecans and fresh raspberries.
6. Garnish the plate with chopped parsley and drizzle aged balsamic vinegar over the salad.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 80
Broccoli-Cheddar Salad
This is an unique and well received one-dish salad.
Main Ingredients:
• 8 oz medium-size pasta shells or macaroni• 4 cups broccoli florets• 1 medium-size sweet red pepper, cored, seeded, and diced• 1/4 cup vegetable or olive oil• 1/2 cup coarsely chopped walnuts• 1 tsp dried basil, crumbled• 1 tsp sugar• 1/4 tsp salt• 3 Tbs cider vinegar• 3 Tbs lemon juice• 3 scallions, including tops, cut into 1-inch lengths• 12 oz sharp Cheddar, Muenster, or Jarlsberg cheese, cubed
Directions:
1. Cook the pasta according to package directions, adding the broccoli and red pepper during the last 6 minutes.
2. Meanwhile, heat 1 tablespoon of the oil in a 10-inch skillet over moderate heat for 1 minute. Add the walnuts and sauté, stirring often, for 2 to 3 minutes or until lightly browned. Remove from the heat and stir in the remaining oil and the basil, sugar, salt, vinegar, and lemon juice. Set aside. When the pasta is firm-tender, add the scallions to the boiling water, then remove from the heat and drain well.
3. Transfer the pasta and vegetables to a large bowl, add the walnut mixture, and toss to mix. Scatter the cheese evenly over all. Serve warm or at room temperature.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 81
Sunshine Salad
#
Main Ingredients:
• 5 cups (packed) spinach leaves, washed and dried well• 1/2 red onion, sliced thin• 1/2 red pepper, sliced• 1 whole cucumber, sliced• 2 oranges, peeled and chopped into bite size pieces• 1/3 cup of bottle "lite" vinaigrette• Dressing (around 15 calories per tablespoon or less)
Directions:
1. Toss all ingredients together in a large bowl.
2. Add dressing and toss again.
3. Serve immediately.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 82
Caribbean Chicken Salad with Peanuts
The crunch of peanuts, sweet tang of chutney, and tropical papaya in this healthy salad will have you dreaming of gentle island breezes in no time. Serve this lovely dish for a spring luncheon or light supper.
Main Ingredients:
• Chutney Dressing• 1/2 cup peanuts• 1/2 cup mayonnaise• 1/4 cup chutney• 2 Tbs sugar• 2 Tbs raspberry vinegar• 1 tsp curry powderSalad
1 head romaine lettuce, torn in pieces1/2 cup sliced green onions1 cup shredded grilled chicken1papaya, halved, seeded, peeled and sliced1 cup raspberries1/2 cup peanuts
Directions:#
1. In a blender or food processor combine peanuts, mayonnaise, chutney, sugar, vinegar and curry powder; blend until smooth. Set aside.
2. Toss lettuce with green onions and divide among serving plates. Top with chicken, papaya slices and raspberries; sprinkle with peanuts. Serve with dressing.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 83
Cinnamon-Almond Fruit Salad
This fruit salad has a nice blend of flavors from the fruit and the vanilla-cinnamon topping. The toasted almonds add crunch.
Main Ingredients:
• 3 cups strawberry halves• 2 cups blueberries• 2 bananas, sliced• 2 cups seedless grapes (red or green)• 8 ounce container vanilla yogurt (any brand or type)• 1/2 teaspoon ground cinnamon• 1/2 teaspoon vanilla extract• 1/2 cup toasted almonds (sliced, slivered, or chopped)
Directions:
1. Add strawberries, blueberries, bananas and grapes to a large bowl and toss gently to blend.
2. Divide the fruit into 8 individual salad bowls.
3. Add yogurt, cinnamon, and vanilla extract together in a 4-cup measure and stir to blend.
4. Drizzle evenly over each fruit salad serving and sprinkle each with a tablespoon of toasted almonds.
5. Serve!
NOTE: to toast almonds, place in single layer in a nonstick frying pan and lightly brown over medium heat, stirring frequently. Let cool before using.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 84
Fresh Spinach Salad
Add a warm loaf of french bread to this tasty salad and you have a perfect light dinner.
Main Ingredients:
• 1 lb fresh spinach, clean and torn• 1/2 cup onion, minced• 1 cup Cheddar cheese, grated• 1 cup celery, finely chopped• 4 eggs, hard cooked
Dressing:
• 3/4 cup mayonnaise• 1/2 tsp salt• 1 tsp cider vinegar• Dash Tabasco sauce
Directions:
1. Chop eggs and combine with remaining ingredients.
2. Combine dressing ingredients and pour over spinach.
3. Toss lightly.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 85
Avocado Salad with Tuna
Main Ingredients:
• 2 hard-cooked eggs• 1 avocado• 1/2 tbsp lemon juice• 6 ounces tuna• 3 tbsp mayonnaise• 1/2 cup onion, chopped• 2 tbsp dill pickles, chopped• 2 tsp liquid hot pepper sauce• 1/2 tsp salt• 1 lettuce, shredded
Directions:
1. In a bowl, combine hard-boiled eggs with avocado sprinkled with lemon juice to prevent discoloration. Mash well with a fork.
2. In a serving bowl, mix tuna (drained) with mayonnaise, chopped onions, chopped dill pickles, liquid hot pepper sauce, and salt. Stir in the egg mixture. Serve over shredded lettuce.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 86
Mexican Bean Salad
French dressing adds a different twist to this yummy salad!
Main Ingredients:
• 1 lb ground beef• 1/4 cup onion, chopped• 2 cups kidney beans, drained• 1/2 cup french dressing• 1/2 cup water• 1 Tbs chili powder• 4 cups lettuce, shredded• 1/2 cup green onion, sliced (optional)• 1 8-ounce package Cheddar cheese, shredded• Tortillas
Directions:
1. Brown ground beef; add onions and cook until tender.
2. Stir in kidney beans, French dressing, water and chili powder.
3. Simmer 15 minutes.
4. Combine lettuce and green onions.
5. Add meat sauce and 1-1/2 cup cheese. Toss lightly.
6. Sprinkle with additional cheese.
7. Serve with crisp tortillas.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 87
Green Mango Salad
Main Ingredients:
• ¼ cup thinly sliced red onion • 2 green mangoes, peeled, seeded and grated• 1 large carrot, peeled and grated• ¼ cup chopped fresh cilantro • 2 tbsp shredded fresh mint
Thai Dressing
• 3 tbsp Thai fish sauce or soy sauce• 3 tbsp lime juice • 1 tbsp rice vinegar • 1 tbsp vegetable oil, optional • 1½ tbsp granulated sugar • 1 small clove garlic, minced • 1 tbsp Thai sweet hot sauce, or 1/2 tsp/2 ml hot chili paste• 6 leaves Boston lettuce • 2 tbsp chopped roasted peanuts
Directions:
1. Soak red onion in ice water for 30 minutes (this step is optional, but soaking does soften raw onion taste).
2. In a large bowl, combine mangoes, carrot, onion, cilantro and mint.
3. In a small bowl, combine fish sauce, lime juice, rice vinegar, oil (if using), sugar, garlic and hot sauce. Toss mango mixture gently with dressing.
4. Line serving bowls with lettuce leaves. Place salad on lettuce and sprinkle with peanuts.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 88
Turkey-Spinach One-dish Salad
Wonderfully Refreshing!
Main Ingredients:
• 4 medium-size new potatoes, thinly sliced (don't peel)• 1/4 cup slivered almonds• 8 oz fresh spinach, trimmed and rinsed• 8 oz mushrooms, thinly sliced• 1 cup frozen green peas, thawed and drained• 6 large radishes, thinly sliced• 4 scallions, including tops, thinly sliced• 8 oz thinly sliced roast turkey or turkey coldcuts, cut into strips about 1/2 inch
wide
Dressing:
• 2 cups low-fat plain yogurt or sour cream or mixture of both• 1/3 cup skim or low-fat milk• 4 tsp cider vinegar• 3/4 tsp dill weed• 1/8 tsp black pepper• pinch dried oregano, crumbled
Directions:
1. Preheat the oven to 400 degrees.
2. Cook the potatoes, uncovered, in a large saucepan of boiling water over moderate heat until tender -- about 10 minutes; drain and let cool.
3. Toast the almonds, uncovered, in a pie pan in the oven for 8 to 10 minutes or until lightly browned; let cool. Note: You could also purchase the almonds already toasted).
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 89
4. Tear the spinach into pieces and place in a large bowl. Add the mushrooms, peas, radishes, scallions, turkey, potatoes, and almonds.
5. Toss well; divide among 4 plates.
Dressing:
In a small bowl, whisk the yogurt with the milk, vinegar, dill weed, pepper, and oregano. Spoon over each salad.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 90
Tuna Salad With Grapes And Almonds
Main Ingredients:
• 1 6 ounce can water packed tuna, drained• 1/3 cup chopped scallions• 1/2 cup chopped celery• 3 tablespoons light or reduced-fat mayonnaise• 1 teaspoon lemon juice• 1/4 teaspoon salt• 1/8 teaspoon freshly ground pepper• 1 cup small red seedless grapes• 1/4 cup slivered almonds, toasted
Directions:
Combine all ingredients in a medium mixing bowl; mix well. If serving immediately, reserve 1 tablespoon almonds to sprinkle on top.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 91
Fresh Cabbage and Tomato Salad
#
Main Ingredients:
• 1 small head cabbage, sliced thinly• 2 medium tomatoes, cut in cubes• 1 cup sliced radishes• 1/4 teaspoonsalt• 2 teaspoons olive oil• 2 tablespoons rice vinegar (or lemon juice)• 1/2 teaspoon black pepper• 1/2 teaspoon red pepper• 2 tablespoons fresh cilantro, chopped
Directions:
1. In a large bowl, mix together the cabbage, tomatoes, and radishes.
2. In another bowl, mix together the rest of the ingredients and pour over the vegetables.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 92
Seafood Recipes
Cornmeal Crusted Salmon with Dill Sauce
Main Ingredients:
• Salmon: 2 fillets• Cornmeal: 3 tbsp• Paprika: 1 tsp• Oil: 1 tbsp• Salt
Sauce Ingredients:
• Mayonnaise: 1 tbsp• Yogurt: 2 tbsp• Capers: 1 tbsp• Dill: 1 tsp• Lime: 1• Salt• Pepper
Directions:
1. Blend all sauce ingredients together.
2. Coat salmons with cornmeal, paprika and salt.
3. Cook salmons on medium heat for 10 min.
4. Serve salmons with the sauce.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 93
Halibut and Vegetable Lo Mein
Nutritious, balanced and delicious! What more could you ask for?
Main Ingredients:
1 tablespoon vegetable oil1 pound halibut, snapper or salmon fillets, cut into 3/4-inch pieces1 medium onion, cut into thin wedges1 can (14-1/2 ounces) ready-to-serve chicken broth1-1/2 cups uncooked fine egg noodles (3 ounces)1 package (16 ounces) refrigerated chopped vegetables for stir-fry1/3 cup stir-fry1 tablespoon packed brown sugar
Directions:
1. Heat oil in 12-inch nonstick skillet over medium-high heat.
2. Add fish; stir-fry 3 to 5 minutes or until fish flakes with fork.
3. Remove fish from skillet.
4. Add onion to skillet; stir-fry 2 minutes. Add broth; heat to boiling.
5. Stir in noodles and vegetables; heat to boiling.
6. Cover and boil about 10 minutes or until noodles and vegetables are tender.
7. Stir in fish, stir-fry sauce and brown sugar.
8. Cook 2 to 4 minutes, stirring occasionally.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 94
Spinach Stuffed Sole#
Main Ingredients:
• Nonstick cooking spray• 1 teaspoon olive oil• 1/2 pound fresh mushrooms, sliced• 1/2 pound fresh spinach, chopped• 1/4 teaspoon oregano leaves, crushed• 1 clove garlic, minced• 1-1/2 pound sole fillets or other white fish• 2 tablespoons sherry• 4 oz (1-cup ) part-skim mozzarella cheese, grated
Directions:
1. Preheat oven to 400 degrees. Spray a 10 x 6-inch baking dish with nonstick cooking spray. Heat oil in skillet; saute mushrooms about 3 minutes or until tender. Add spinach and continue cooking about 1 minute or until spinach is barely wilted. Remove from heat; drain liquid into prepared baking dish.
2. Add oregano and garlic to drained sauteed vegetables; stir to mix ingredients. Divide vegetable mixture evenly among fillets, placing filling in center of each fillet. Roll fillet around mixture and place seam-side down in prepared baking dish.
3. Sprinkle with sherry, then grated mozzarella cheese. Bake 15-20 minutes or until fish flakes easily. Lift out with a slotted spoon.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 95
Baked Whole Salmon
Main Ingredients:
• 2 tablespoons chopped parsley • 1/2 cup dry white wine or dry vermouth • 1/2 teaspoon freshly ground pepper • 2 - large lemons, thinly sliced • 1 - large onion, thinly sliced • - lemon wedges • 1/2 teaspoon salt • - whole salmon
Directions:
1. Preheat oven to 350 degrees F. Place salmon on heavy-duty foil (large enough to wrap the salmon). Layer salmon with lemon and onion slices; add wine. Sprinkle with parsley, pepper, and salt.
2. Seal foil tightly around salmon. Bake 50 to 60 minutes until fish is flaky and tender. Remove from oven; open foil and arrange salmon on a platter. If you like, remove the skin before serving. Garnish with lemon wedges.
3. For a prettier presentation, we also garnished the platter with lots of parsley and placed very thinly sliced lemon along the length of the fish.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 96
Tuna Bake
Another great dish that both adults and children will like
Main Ingredients:
• 1 can cream of celery soup• 1/2 cup milk• 1 7-oz can tuna• 2 hard cooked eggs, cubed• 1 small can peas, drained• 1 cup cooked egg noodles• 1 cup potato chips, crushed
Directions:
1. In casserole dish, blend soup and milk.
2. Stir in tuna, eggs, peas and noodles. Top with crushed potato chips.
3. Bake at 350° for 30 minutes
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 97
Shrimp With Mango
Main Ingredients:
• 1 pound of raw jumbo shrimp• 3 tablespoons Dijon mustard• 2 tablespoons olive oil• 2 tablespoons fresh orange juice• 1 tablespoon hot cayenne pepper sauce• 1 teaspoon grated orange peel• 1 large ripe mango (peeled and cut into 1-inch pieces)• 2 bell peppers (cut into 1-inch pieces)• 4 green onions (cut into 1-1/2-inch pieces)
Directions:
1. Place the shrimp in a large resealable plastic food-storage bag.
2. Combine the mustard, oil, orange juice, hot sauce, and orange peel in a small bowl.
3. Pour the mixture over the shrimp.
4. Seal the bag and marinate in the refrigerator for 20 minutes.
5. Alternately thread the shrimp, mango, bell pepper, and onions onto four 10-inch metal skewers.
6. Place the skewers on an oiled grid.
7. Grill the skewers over high heat for seven minutes or until the shrimp turn opaque. It is suggested to turn and baste once using the mustard mixture. Any leftover marinade is discarded.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 98
Red Snapper Teriyaki
Here is a delightful way to serve red snapper - Asian style!
Main Ingredients:
• 1 Tbs vegetable oil• 1 pound red snapper or other lean fish fillets, cut into 1-inch pieces• 3 cups 1-inch pieces asparagus• 1 medium red bell pepper, cut into strips• 1/2 cup teriyaki baste and glaze• Hot cooked noodles or rice, if desired
Directions:
1. Heat wok or 12-inch skillet over medium-high heat. Add oil; rotate wok to coat side.
2. Add fish; stir-fry 2 minutes. Add asparagus and bell pepper; stir-fry 2 to 3 minutes or until vegetables are crisp-tender. Stir in teriyaki base and glaze; cook 30 seconds or until hot. Serve with noodles.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 99
Pan Seared Tuna With Mandrin Orange Pico De Gallo
Main Ingredients:
• Vegetable oil spray • 1/2 cup chopped onion• 1/2 teaspoon bottled minced garlic• 1 tablespoon balsamic vinegar or red wine vinegar• 1 teaspoon brown sugar, firmly packed• 1 11-ounce can mandarin orange sections, canned in light syrup, drained• 1/3 cup chopped tomato• 1/3 cup chopped avocado• 1 tablespoon lime juice• 1/8 to 1/4 teaspoon crushed red pepper flakes• 2 tuna steaks (about 1 pound total)
Directions:
1. Spray a medium saucepan with vegetable oil. Place over medium-high heat. Add onion and garlic and cook until onion is tender, about 5 minutes.
2. Stir in vinegar, brown sugar and pepper flakes. Cook and stir until sugar dissolves, about 2 to 3 minutes.
3. Remove from heat and stir in remaining ingredients except tuna. Set aside.
4. Rinse fish and pat dry. Set aside.
5. Spray a large skillet with vegetable oil. Place over medium-high heat. Add fish to hot skillet and cook about 5 minutes per side, or until fish flakes easily when tested with a fork. Cut each steak in half to make 4 portions.
6. Serve fish with mandarin orange mixture.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 100
Baked Fish Dijon
Dill weed and Dijon mustard make a delicious accent to fish fillets. Shredded carrot adds color and flavor.
#
Main Ingredients:
• 1-1/2 pounds (6 fillets) firm white fish fillets (flounder, sole, cod or pollack)• Juice from one lemon• 1 tablespoon olive oil• 1 tablespoon Dijon mustard• 1 teaspoon dill weed• 1/2 teaspoon ground black pepper• 1/4 teaspoon garlic pepper• 1 carrot, peeled and shredded• 3 tablespoons grated fat free Parmesan cheese
Directions:
1. Rinse fish and pat dry with paper. Set aside.
2. Place lemon juice, oil, mustard, dill, pepper, and garlic powder in a 1-cup glass measure, and mix well.
3. Brush lemon dressing on both sides of fish fillets. Arrange fish, overlapping thinnest portions in a 13 x 9 x 2-inch baking pan. Drizzle remaining dressing over fish. Arrange shredded carrot over fish and sprinkle with cheese.
4. Bake in 350 degree oven about 12 minutes or until fish flakes easily with fork. Recipe makes six servings.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 101
Calamari Provençale
Main Ingredients:
• 2 pounds small calamari• 1 hot red pepper• 2 garlic cloves• 2 onions• 2 pounds fresh tomatoes (may substitute canned)• 1 bell pepper• 1 handful of your favorite fresh mixed herbs (chives, parsley)• Salt and pepper to taste
Preparation:
1. Sauté the diced onions without fat.
2. During this time, blanch and peel the tomatoes.
3. When the onion are golden brown, add the diced tomatoes, the bell pepper, garlic, fresh herbs, the diced hot red pepper, salt and pepper. Cook for 10 minutes.
4. Add the calamari to the sauce and cook slowly for 45 minutes.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 102
Banana Fish and Celery
Main Ingredients:
• 1/4 cup flour• 2 tsp curry powder• 4 bananas, peeled and halved lengthwise• 1 lb fish fillets• 1 tbsp oil• 4 tbsp butter• 2 tbsp lemon juice• 3 stalks celery, sliced• 1/4 tsp soy sauce
Directions:
1. Mix together flour, curry powder, and soy sauce; coat bananas and fish with this; set aside.
2. Heat oil in skillet. Stir-fry celery until crisp; set aside. Add butter to oil; saute bananas until golden, about 1 minute on each side.
3. Sprinkle bananas with half of lemon juice; remove to serving dish. Saute fish in oil/ butter mix until fish comes easily away on a fork, about 3 minutes on each side. Sprinkle with remaining lemon juice.
4. Place on serving dish with bananas. Spoon celery over fish.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 103
Roasted Cod, Tomatoes, Orange & Onions
This recipe is for cod, but you can substitute any other thick-cut, firm fleshed fish.
Main Ingredients:
• 1 pound ripe plum tomatoes, cut into 1/2-inch-thick wedges• 2 medium yellow onions, cut into 1/4-inch-thick wedges• 1 tablespoon finely slivered orange zest (see Tip)• 1 tablespoon extra-virgin olive oil• 1 tablespoon chopped fresh thyme leaves, plus sprigs for garnish• 1/2 teaspoon kosher salt, divided• Freshly ground pepper to taste• 1 pound boneless, skinless cod cut into 4 equal portions
1. Preheat oven to 400ºF.
2. Combine tomatoes, onions, orange zest, oil and chopped thyme in a 3-quart glass or ceramic baking dish. Sprinkle with 1/4 teaspoon salt and pepper; stir to combine.
3. Roast, stirring occasionally, until the onions are golden and brown on the edges, about 45 minutes. Remove from the oven. Increase oven temperature to 450ºF.
4. Push the vegetables aside, add fish and season with the remaining 1/4 teaspoon salt and pepper; spoon the vegetables over the fish.
5. Return the baking dish to the oven and bake until the fish is opaque in the center, about 10 to 12 minutes. To serve, divide the fish and vegetables among 4 plates and garnish with thyme sprigs.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 104
Creole Seafood Gumbo
Main Ingredients:
• 1/4 cup organic butter • 1 small green bell pepper (chopped)• 2 tablespoons all-purpose flour• 1 teaspoon of Tabasco sauce• 2 cups liquid (like water or seafood juice)• 1/8 teaspoon thyme• 2 cups cut okra• 1 bay leaf• 2 cups peeled and cubed tomatoes• 2 cups shrimp or crabmeat (or an oyster combo)• 1 large onion (chopped)• 3 cups hot cooked brown rice
Directions:
1. Melt the butter in a large saucepan.
2. Blend in the flour and cook over low heat, making sure to constantly stir until the mixture turns dark brown.
3. Add the liquid, okra, tomatoes, onion, pepper, Tabasco, thyme and bay leaf to the mixture.
4. Bring to a boil, then cover and simmer for 30 minutes. Make sure to frequently stir.
5. Add the seafood and cook the ingredients covered for 10 to 15 minutes longer.
6. Remove the bay leaf and serve in soup bowls.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 105
Spinach-Stuffed Sole
Main Ingredients:
• 1 tsp olive oil • 1/2 lb fresh mushrooms, sliced • 1/2 lb fresh spinach, rinsed and chopped • 1/4 tsp oregano leaves, crushed • 1 clove garlic, minced • 1 1/2 lb sole fillets, or other white fish • 2 Tbsp sherry • 4 oz (1 cup)part-skim mozzarella cheese, grated • Nonstick cooking spray
Directions:
1. Preheat oven to 400º F.
2. Spray a 10x6-inch baking dish with nonstick cooking spray.
3. Heat oil in skillet; sauté mushrooms about 3 minutes or until tender.
4. Add spinach and continue cooking about 1 minute or until spinach is barely wilted. Remove from heat; drain liquid into prepared baking dish.
5. Add oregano and garlic to drained sautéed vegetables; stir to mix ingredients.
6. Divide vegetable mixture evenly among fillets, placing filling in center of each fillet.
7. Roll fillet around mixture and place seam-side down in prepared baking dish.
8. Sprinkle with sherry, then grated mozzarella cheese. Bake 15-20 minutes or until fish flakes easily. Lift out with a slotted spoon.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 106
Herbed Halibut
#
Main Ingredients:
• 4 (4 ounce) halibut steaks• 3 tablespoons reduced-sodium chicken broth• 4 cloves garlic, finely chopped• 1 teaspoon dried rosemary• 1/2 teaspoon ground mustard• 2 teaspoons soy sauce• 3 tablespoons red or white wine vinegar
Directions:
1. Combine all ingredients except halibut in a shallow dish or re-sealable plastic bag. Add halibut and marinade in the refrigerator for at least 1 hour and no longer than 24 hours.
2. Generously spray grill rack with nonstick cooking spray. Remove fish from marinade and grill about 4 inches from medium heat grill. Cook for 4-6 minutes per side, or until fish flakes easily with fork. Discard remaining marinade.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 107
Spanish Style Fish
Main Ingredients:
• 1 1/2 pound cod or devilfish• 1 cup tomatoes• 1 onion• 1 garlic clove• 2 shallots• A handful of fresh tarragon• Dash of cayenne pepper and saffron• Salt and pepper to taste
Directions:
1. Cut the fish into small pieces.
2. Sautee the fish quickly until it is golden brown; add the shallots, diced onions, the clove of garlic, the tomatoes (peeled and with the seeds removed). Add the salt, pepper, and spices. Simmer without the lid for about 40 minutes.
3. Add the tarragon just before serving.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 108
Meat Recipes
Glazed Meatloaf
Main Ingredients:
• Ground Beef: 1 pound or 0.5 Kg• Onion: 1 medium, chopped• Garlic: 1 clove, small chopped• Egg: 1, beaten• Salt: 1 tsp• Pepper: 1/4 tsp• Olive Oil: 2 tbsp• Bread Crumb: 1/2 cup• Worcestershire Sauce: 2-4 tbsp (or replace it with your favourite steak sauce)• Fresh Parsley: 2 tbsp, chopped
Glaze Ingredients:• Ketchup: 1/3 cup• Brown Sugar: 1 tbsp• Balsamic Vinegar: 2 tbsp
Directions:
1. Preheat oven to 350 degrees F (175 degrees C).
2. Heat 2 tbsp olive oil in a frying pan and saute onion and garlic until just soft. Remove from the heat and cool.
3. Mix them with all other main ingredients. Shape into a loaf and transfer into a baking dish.
4. Mix all glaze ingredients and keep aside.
5. Bake meatloaf for 50 min.
6. Pour the glaze mix over it and bake for 10 more min.
7. Let it cool for 5-10 min. Cut and serve.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 109
Baked Taco Sandwich
This recipe can be made ahead of time and finished at the end of a busy day.
Main Ingredients:
• 1 pound ground beef• 1 envelope (1-1/4 ounces) taco seasoning mix• 1 cup Bisquick Original baking mix• 1/3 cup cold water• TO COMPLETE RECIPE• 3/4 cup shredded Cheddar cheese (3 ounces)• sour cream• Shredded lettuce• Chopped tomatoes#
Directions:
1. Grease square pan, 8 x 8 x 2 inches
2. Cook beef as directed on envelope of taco seasoning mix.
3. Mix baking mix and cold water until smooth; spread in pan. Spread beef mixture over dough. STOP HERE if you plan on storing and cooking later
4. To complete recipe and serve now, heat oven to 450°. Bake uncovered 25 to 30 minutes or until edges are golden brown and toothpick inserted in center comes out clean. Immediately sprinkle with cheese. Let stand 1 to 2 minutes or until cheese is melted. Serve with sour cream, lettuce and tomatoes.
TO STORE:
Refrigerator: Cover unbaked sandwich tightly with aluminum foil and refrigerate no longer than 24 hours.
TO COOK FROM REFRIGERATOR:
Oven: About 45 minutes before serving, heat oven to 450°. Bake in covered pan about 25 minutes or until golden brown. Immediately sprinkle with cheese. Let stand 1 to 2 minutes or until cheese is melted. Serve with sour cream, lettuce and tomatoes.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 110
Peppered Roast Beef
Main Ingredients:
• 5 pounds beef round roast, all visible fat removed• 2 tablespoons acceptable vegetable oil• 1 teaspoon fresh, coarsely ground black pepper• 1 medium onion, sliced• 1 medium carrot, sliced• 1 large stalk celery, sliced• 1/2 cup dry red table wine
Directions:
1. Preheat oven to 350º F. Rub meat with oil and pepper, and place in an open roasting pan. Insert meat thermometer so tip reaches center of thickest part. Arrange onion, carrot and celery slices around meat. Pour wine over meat and vegetables. Place in oven and cook uncovered 11/2 hours, or until meat thermometer registers desired degree of doneness.
2. If more liquid is needed, baste with additional wine during the roasting period. Do not use drippings from the roast for basting.
3. Skim fat from pan juices or remove juices with bulb baster and discard fat. Remove meat from pan and slice thin. Spoon pan juices over meat and serve immediately.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 111
Broiled Steaks with Herb-Cheese Potatoes
When unexpected guests show up, broil frozen steaks with potato wedges for a delicious dinner in no time! Steamed peas accented with diced red onion completes the picture.
Main Ingredients:
• 4 (4-oz.) frozen beef tenderloin or top loin petite steaks, cut 1-inch thick
• 2 baking potatoes, cut lengthwise into 6 wedges each
• 1 Tbs olive oil
• 1 tsp crushed dried basil
• 1/4 tsp ground black pepper
• 1 Tbs grated Parmesan cheese
#
Directions:
1. Place frozen steaks on one side of rack in broiler pan; arrange potato wedges on the other side.
2. Combine oil, basil and pepper. Brush on potatoes. Broil meat and potatoes 5 to 6 inches from heat until steaks are cooked to your likeness and potatoes are tender, 17 to 22 minutes, turning steaks once.
3. Sprinkle cheese over potatoes. Season with salt, if desired.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 112
Barbecue Boneless Ribs
Main Ingredients:
• 2 1/2 pounds boneless, very lean beef short ribs, trimmed of visible fat
• Black pepper
• Garlic powder
• Canola no-stick cooking spray
• 1 onion, sliced
• 16 ounces of the best barbecue sauce you can get your hands on
DIrections:
1. Sprinkle ribs lightly with pepper and garlic powder.
2. Start heating large nonstick frying pan or skillet over medium-high heat. Spray pan generously with canola no-stick cooking spray.
3. Place ribs in pan and brown ribs on all sides if possible (about 6-8 minutes altogether).
4. Put sliced onion in Crock-Pot. Cut ribs into serving size pieces and put in Crock-Pot. Pour in barbecue sauce.
5. Cover and cook on LOW about 8-9 hours (HIGH about 5 hours).
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 113
Apricot-Glazed Pork
Very tasty and quick!
Main Ingredients:
• 1 tablespoon chili oil or vegetable oil• 1 pound pork tenderloin, cut into 1/2-inch slices• 1 package (16 ounces) frozen broccoli, cauliflower and carrots• 3 tablespoons apricot preserves• 1 tablespoon oyster sauce or hoisin sauce• Hot cooked rice or noodles, if desired
Directions:#
1. Heat wok or 12-inch skillet over high heat.
2. Add oil; rotate wok to coat side.
3. Add pork; stir-fry 4 - 5 minutes or until no longer pink.
4. Add broccoli mixture; stir-fry 2 minutes.
5. Stir in preserves and oyster sauce; cook and stir about 30 seconds or until hot.
6. Serve with rice.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 114
Fruit-Stuffed Pork Tenderloin
Main Ingredients:
• 1/3 cup chopped onion• 1 clove garlic, minced• 1 tablespoon margarine• 1 small tart apple, peeled, cored, finely chopped• 1/4 cup chopped pitted prunes• 1/4 cup dry white wine or unsweetened apple juice• 1 teaspoon Equal® for Recipes or 3 packets Equal® sweetener• 3/4 teaspoon dried rosemary leaves• 3/4 teaspoon dried thyme leaves• 1/4 cup cornbread stuffing crumbs• Salt and pepper, to taste• 1 whole pork tenderloin (about 16 ounces)• 1 clove garlic, minced
Directions:
1. Saute onion and 1 clove garlic in margarine in medium skillet until tender, about 5 minutes. Add apple and prunes and cook 2 to 3 minutes. Add wine, Equal®, and 1/2 teaspoon each rosemary and thyme; cook, covered, over medium heat until wine is evaporated, about 5 minutes. Stir in stuffing crumbs; season to taste with salt and pepper.
2. Cut a lengthwise slit, about 2 inches deep, in the pork tenderloin. Mix remaining herbs and 1 clove garlic; rub over outside surfaces of pork. Spoon fruit stuffing into pork and place in baking pan.
3. Roast meat, uncovered, in preheated 350oF oven until no longer pink in the center (meat thermometer will register 160oF), about 45 minutes. Let stand 5 to 10 minutes before slicing.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 115
Leg of Veal with Onions
Main Ingredients:
• 1 lb lean leg of veal• 1 lb onions• 1/2 cup dry white wine• 1/2 cup water• Salt and pepper to taste• 4 fresh basil leaves
Directions:
1. Peel onions and place in a pressure-cooker or crock-pot with basil leaves.
2. Add wine and water. Add veal, salt and pepper.
3. Close the pressure-cooker or crock-pot tightly. Simmer for 1 hour.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 116
Ham with Coconut and Kiwi
Main Ingredients:
• 1 pound boneless fresh ham sliced for stir-fry• 1/4 cup soy sauce• 1/4 cup dry white wine OR chicken broth• 2 tbsp honey• 1 tbsp lime juice• 1 tbsp cornstarch• 1 tsp ground ginger• 1 tsp vegetable oil• 1/2 onion, thinly sliced• 1/2 cup cashews• 1/2 cup shredded coconut• 1 kiwifruit, peeled and sliced
Directions:
1. In medium bowl combine soy sauce, wine, honey, lime juice, cornstarch and ginger.
2. Add pork strips, marinate for 20-30 minutes. Drain pork, reserving marinade.
3. Heat oil in nonstick skillet over medium-high heat, add pork and stir-fry 3-4 minutes.
4. Add onion and stir-fry one minute longer.
5. Add marinade to skillet, cook and stir until sauce thickens.
6. Stir in cashews and coconut, heat through.
7. Serve garnished with kiwifruit slices.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 117
Plan Ahead Ham and Potato Bake
If you like a spicier dish, increase red pepper sauce to 1/2 teaspoon.
Main Ingredients:
• 1 package (1 pound 4 ounces) refrigerated shredded hash brown potatoes• 1 cup chopped fully cooked ham• 1 cup seasoned croutons• 1 can (11 ounces) condensed Cheddar cheese soup• 1 package (16 ounces) frozen peas• 4 eggs• 1/2 cup milk• 1/4 teaspoon red pepper sauce
Directions:
1. Grease rectangular baking dish, 11 x 7 x 1-1/2 inches. Spread potatoes in baking dish. Sprinkle with ham and croutons.
2. Beat soup, eggs, milk and pepper sauce until blended. Pour over ingredients in baking dish.
To Store
Refrigerator: Cover unbaked mixture tightly and refrigerate at least 4 hours but no longer than 24 hours.
To Cook From Refrigerator
Oven: About 1-1/4 hours before serving, heat oven to 350°. Bake uncovered 50-60 minutes or until top is light brown and center is set.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 118
Veal Cutlets Au Gratin
Main Ingredients:
• 4 small but thick veal cutlets (about 3.5 oz each)• 1/4 cup diced mushrooms• 1 slice lean, cooked ham• 4 tablespoons grated Swiss cheese• 3 ounces package fat-free cream cheese• 1 tablespoon corn starch• 1/2 cup water• Salt and pepper to taste• A handful fresh parsley
Directions:
1. Chop ham.
2. In a non-stick pan, lightly brown the cutlets without fat and then place them in a dish in the oven at 400°F.
3. In a non-stick pan, sauté the mushrooms without fat. Add the corn starch to the water.
4. Combine the mushrooms with ham, parsley, cream cheese, corn starch/water mixture, salt and pepper.
5. Top each cutlet with 1 tbsp. of grated Swiss cheese and then add the liquid mixture. Grill for 12 minutes.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 119
Japanese Pork Loaf
Main Ingredients:
• 1 cup chopped fresh mushrooms• 1 lb. ground pork• 1/3 cup tart apples, diced• 1 beaten egg• 3/4 - 1 tsp salt• 2 tbsp wine
Vinegar Sauce:
• 2 tsp dry mustard• 3 tbsp vinegar• 3 tbsp soy sauce• Mix ingredients.
Directions:
1. Mix ingredients and put into greased 8'x4" loaf pan.
2. Bake at 350 degrees for 40 to 50 minutes.
3. Serve with spinach, fluffy rice and vinegar sauce.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 120
Herb Turkey Scaloppine
Main Ingredients:
• 4 turkey cutlets, about 4 to 6 ounces each• 1 1/2 tablespoons olive oil• 2 tablespoons herbes de Provence
Directions:
1. Use a meat pounder to flatten the turkey cutlets between waxed paper sheets.
2. Insert the herbes de Provence into turkey cutlets.
3. Heat the oil in an skillet until it begins to smoke.
4. Cook each side until golden brown. (approximately 8 minutes)
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 121
Sausage Skillet Supper
Here is a great easy skillet dinner the men in your family will love.
Main Ingredients:
• 3 tablespoons vegetable oil• 1 package (24 ounces) frozen diced potatoes with onions and peppers• 1/2 teaspoon dried oregano or basil leaves• 1/2 teaspoon pepper• 2 cups broccoli florets• 1 ring (about 3/4 pound) bologna or smoked sausage• 3 slices processed American cheese, cut diagonally in half
Directions:#
1. Heat oil in 10-inch skillet over medium-high heat.
2. Add potatoes, oregano and pepper. Cover and cook 8 to 10 minutes, stirring occasionally, until potatoes are light brown.
3. Stir in broccoli; add bologna. Cover and cook about 15 minutes or until bologna is hot. Top with cheese. Cover and heat until cheese is melted.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 122
Flank Steak (Dad's Favorite)
Main Ingredients:
• 2 tablespoons canola oil• 6 tablespoons concentrated chicken broth (lower sodium if available)• 1/2 cup honey• 1/2 cup lower-sodium soy sauce• 4 green onions (the white and part of the green) cut into thin, diagonal slices• 1 teaspoon ground ginger (or 2 teaspoons fresh minced ginger)• 1 teaspoon garlic powder (or 2 teaspoons fresh minced garlic)• 2 teaspoons Worcestershire sauce• 1 medium-large flank steak (about 1 1/2 pounds)
Directions:
1. Combine canola oil, chicken broth, honey, soy sauce, green onions, ginger, garlic powder, and Worcestershire sauce in a medium bowl with a whisk; set aside.
2. Remove any visible fat from the flank. Lightly score the meat with a serrated knife, cutting about 1/4-inch into the meat in a crisscross pattern (leave about an inch between cuts) on the top and bottom of the flank.
3. Put the flank in a rectangular plastic container, add the marinade, and coat the steak well all over. Cover and marinate the flank steak all day or overnight, turning occasionally.
4. Grill 10-15 minutes on each side or until cooked to desired doneness. Use a carving knife to cut diagonally across the grain of the meat into slices of your desired thickness.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 123
Poultry Recipes
Chicken and Coconut Flakes Stew
Main Ingredients:
• Chicken: 2 lb (breasts and/or tights cut into pieces)• Onion: 2, chopped• Shredded Coconut: 1 cup (preferably fresh)*• Cinnamon: 1 small stick• Black pepper: 2 tsp (use 1 tsp if you prefer a mild taste)• Cayenne pepper: 2 tsp (use 1 tsp if you prefer a mild taste)• Turmeric: 2 tsp• Coriander powder: 1.5 tsp• Mustard: 1 tsp• Clove: 1/8 tsp, ground• Cardamom powder: 1/8 tsp• Vinegar: 1 tsp• Frying Oil: 3 tbsp• Salt: 3/4 tsp (or to taste)
Directions:
1. Heat 3 tbsp of oil in a large cooking pan over low-medium heat. Add the chopped onion and saute until golden.
2. Add all the spices (cinnamon stick, black pepper, cayenne pepper, turmeric, coriander powder, mustard, ground cloves and cardamom powder), mix and saute for few seconds (10-15 seconds).
3. Increase the heat to medium. Add the chicken and saute for 5-6 more minutes, until lightly browned.
4. Add shredded coconuts, 1 cup of water, vinegar and salt. Lower the heat. Put the lid on the pan and let the chicken cook for 30-35 minutes. At the end the stew should have very little water. Serve with rice (You can decorate the dish with fresh herbs such as mints, and use cinnamon powder to garnish the rice).
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 124
***If you are using dried coconut flakes, go with the unsweetened one for the original taste. However, if you like sweet dishes, the sweetened coconut flakes would also make an excellent interesting taste. ***
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 125
Black Bean, Chicken and Cheese Bake
This quick casserole is a snap to prepare and sure to satisfy all those hungry appetites in your family. For a complete meal, serve with your favorite deli salad and icy glasses of Nestea with a twist of lime.
Main Ingredients:
• 1 (11-oz.) package Stouffer's frozen Welsh Rarebit - defrosted• 1 (4-oz.) can Ortega® Diced Green Chiles, drained• 1/4 cup milk• 1 tsp chili powder• 8 oz macaroni, prepared according to pkg. directions• 1 cup shredded cooked chicken• 1(15-oz.) can black beans, rinsed and drained• 1/4 cup milk• 1/2 cup crushed corn chips• 1/2 cups shredded cheddar cheese•Directions:#
1. Preheat oven to 350° F. Lightly grease 2-quart baking dish.
2. Combine Welsh rarebit, chiles, milk and chili powder in medium bowl. Add pasta, chicken and black beans. Transfer to prepared baking dish; cover.
3. Bake for 25 minutes. Uncover; sprinkle with chips and cheese. Bake for an additional 5 to 10 minutes or until cheese is melted.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 126
Caribbean Chicken
Main Ingredients:
• 2 teaspoons oil • 6 single chicken breasts (24 oz. raw weight) skinned, boned, washed, sliced in
1/2" strips
• 2-3 cloves garlic, minced • 1/2 cup onion, chopped • 1/4 cup peach or apricot chutney (fruit sweetened) • 1/2 teaspoon thyme • 1/2 teaspoon each curry powder, cinnamon, nutmeg, cloves • 1/4 teaspoon dry mustard • 1-1/2 cup low sodium chicken broth • 3 tablespoons dry white wine • 2 teaspoons coconut flavoring
Directions:
1. In a large skillet, heat oil to medium high, and saute chicken pieces until brown.
2. Remove chicken, set aside.
3. Saute garlic and onion in skillet until soft, and golden.
4. Stir in chutney and spices and cook one minute.
5. Add broth and wine, and heat through, stirring constantly.
6. Return chicken to sauce, reduce heat, and simmer 15 minutes.
7. Stir in coconut flavoring.
8. Serve over hot rice.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 127
Chicken and Broccoli Stuffing Skillet
Super quick, super good!
Main Ingredients:
• 6 small boneless skinless chicken breasts halves (1-1/2 lb.)• 1 tablespoon oil• 2-1/2 cups water• 1 lb fresh broccoli florets• 1 6 oz. package Stove Top Stuffing Mix for Chicken• 1-1/4 cups shredded cheddar cheese
Directions:
1. Cook chicken in hot oil in large skillet on medium-high heat 6 min. on each side or until chicken is cooked through (170°). Remove chicken from skillet; cover to keep warm.
2. Add water and broccoli to skillet; bring to boil. Add stuffing mix; stir just until moistened.
3. Return chicken to skillet; sprinkle with cheese. Reduce heat to low; cover. Cook 5 min. or until cheese is melted.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 128
Mexican Chicken Wraps
Main Ingredients:
• 2 cups organic skinless boneless chicken breast, cooked and cubed• 1/2 cup organic sour cream• 1/2 cup chunky salsa• 2 tablespoons all natural mayonnaise• 1 cup shredded organic cheddar cheese• 1 cup shredded lettuce• 4 trans fat free flour tortillas about 10 inches in diameter
Directions:
1. Combine salsa, mayonnaise, and the sour cream.
2. Mix in the cheddar cheese and chicken.
3. Evenly scoop onto the tortillas and sprinkle with lettuce.
4. Fold over the sides and serve.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 129
Easy Chicken Bake
This recipe calls for Stove Top Stuffing Mix. It is a easy and very tasty one-dish meal.
Main Ingredients:
• 1 6 oz. package Stove Top Mix for Chicken• 1 cup hot water• 1-1/2 lbs boneless skinless chicken breasts, cut into 1-inch pieces• 1 10 oz. can condensed cream of chicken soup• 1/3 cup sour cream• 1 16 oz. bag frozen mixed vegetables, thawed, drained
Directions:
1. Preheat oven to 400°. Sprinkle 1/2 cup of the dry stuffing mix evenly on bottom of 13x9-inch baking dish; set aside. Add hot water to remaining stuffing mix; stir just until moistened. Set aside.
2. Place chicken over dry stuffing mix in baking dish. Mix soup, sour cream and vegetables; spoon over chicken. Top with prepared stuffing.
3. Bake 30 minutes or until chicken is cooked through (170°)
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 130
Finger-Lickin' Oven-Fried Chicken
Main Ingredients:
• 1 whole chicken, cut into pieces• 1 cup low-fat buttermilk• 1 cup unbleached white flour• 1/2 teaspoon ground chipotle pepper (cayenne red pepper can be substituted)• 1/4 teaspoon ground cumin• 1 teaspoon salt• 1/2 teaspoon white pepper• Canola cooking spray
Directions:
1. Remove skin from chicken pieces and discard. Combine chicken pieces and buttermilk in a gallon-sized zip-top bag. Refrigerate sealed bag in a medium-size bowl for several hours or overnight.
2. Preheat oven to 450°F. Add flour, chipotle pepper, cumin, salt, and white pepper to a new gallon-sized, zip-top bag or medium-size shallow bowl. Stir with fork to blend ingredients well.
3. Remove a piece of chicken from buttermilk and gently shake off excess buttermilk. Immediately dip chicken into flour mixture; coat well. Holding chicken piece over a plate, spray top and bottom well with canola cooking spray. Dip chicken piece into flour mixture a second time and spray again with canola cooking spray. Place chicken bone-side down onto a cookie sheet.
4. Repeat with remaining pieces of chicken.
5. Bake until chicken is cooked throughout and coating is golden brown (about 25-30 minutes). Switch the oven to broil, and broil the chicken 6 inches from the heat for a minute or two (until outside of chicken is nicely browned), watching very carefully so as not to burn.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 131
Ranch Chicken
This easily assembled casserole can be prepared earlier in the day. Keep refrigerated until you are ready to bake and serve. Serve with a ready made salad for a superb dinner.
Main Ingredients:
• 3 (4-6-oz.ea) fresh boneless, skinless chicken breasts, cut-up bite size• 1 onion, peeled and chopped• 1 green bell pepper, seeded and chopped• 1 cup chicken broth• 10 corn tortillas• 1/2 lb cheddar cheese, grated• 1 1/2 tsp chili powder• 1 can cream of chicken soup• 1 can cream of mushroom soup• 1 (10-oz.) can diced tomatoes and green chiles
Directions:
1. Preheat oven to 350°F.
2. In a large bowl, combine chicken, onion and green bell pepper.
3. In a saucepan over medium heat, heat broth until steaming hot, about 5 minutes.
4. Dip corn tortillas in hot chicken broth to soften; alternately layer chicken mixture and the tortillas in a greased 13x9x2-inch baking dish, beginning with chicken and ending with the tortillas. Top in order with cheddar cheese, chili powder, cream of chicken soup (mixed with any remaining chicken broth), cream of mushroom soup and diced tomatoes and green chilies.
5. Bake in oven for 30 to 45 minutes or until creamy cheese mixture is bubbly.
6. Serve hot.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 132
Acapulco Chicken
Main Ingredients:
• 2 cup unsalted chicken broth• 1 tbsp olive oil• 2 tsp ground cumin• 2 tbsp pickling spice• 1/2 red bell pepper, sliced• 1 lbs boneless chicken breast halves• 1/2 yellow bell pepper, sliced• 2 tbsp minced jalapeno chili with seeds• 1 onion, halved, thinly sliced• 1/3 cup rice wine vinegar• 1/4 cup fresh cilantro leaves• 3 large garlic cloves, minced
Directions:
1. Baked (no oil) tortilla chips boil broth and pickling spice in heavy large saucepan ten minutes. Strain and return liquid to saucepan.
2. Add chicken, onion, vinegar, garlic, oil and cumin to pan. Simmer over very low heat until chicken is just cooked through, about ten minutes. Transfer chicken and onions to shallow dish.
3. Top with bell peppers and minced chilli. Boil cooking liquid until reduced to 2/3 c, about ten minutes. Pour liquid over chicken and let cool 30 minutes.
4. Add cilantro to chicken mixture. Cover and refrigerate until well chilled, turning chicken occasionally, about 4 hours (can be prepared one day ahead). Slice chicken and transfer to plates.
5. Top with marinated vegetables and some of the juices.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 133
Quick Chicken and Dumplings
One of the original "comfort foods" that reminds us of home cooking; this is a recipe to please the whole family.
Main Ingredients:
• 2/3 cup milk• 2 cups buttermilk baking mix• 2 Tbs chopped fresh parsley• 3 (1-oz.) packages chicken gravy mix• 3 cups cubed, cooked chicken breast• 3 cups frozen mixed vegetables
Directions:
1. Add milk to baking mix and parsley. Mix only until baking mix is moistened. Set aside.
2. Prepare gravy mix according to package directions in skillet with cover. Add chicken and frozen vegetables and return to boil.
3. Portion 6 large spoonfuls of dumpling dough onto hot mixture. Reduce heat, cover and simmer 10 to 12 minutes or until dumplings are cooked. Serve in shallow soup bowls.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 134
Orange Cranberry Chicken
This dish goes great with steamed brown rice.
Main Ingredients:
• 1 tablespoon less-fat margarine• 1/3 cup reduced-sugar orange marmalade• 1/2 cup dried cranberries• 1/4 cup brown sugar, packed• 1 tablespoon rice vinegar• 1 teaspoon chopped ginger• 1/2 teaspoon ground cinnamon• 1 cup low-sodium chicken broth • 6 skinless, boneless half breasts of chicken cut into about 3 pieces each• 1/2 cup chopped red bell pepper
Directions:
1. Add all ingredients except chicken to the slow cooker; stir well with spoon.
2. Add the chicken breast pieces to the slow cooker, cover, and cook on HIGH for 3 hours or on LOW about 6 hours, or until chicken is cooked throughout.
3. Serve chicken with orange cranberry sauce.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 135
Avocado-Glazed Chicken Breasts
Main Ingredients:
• 1/4 cup flour• Vegetable oil• 1/4 tsp salt• 1 tsp tarragon• 1 tsp pepper• 1 tsp basil• 1 large whole chicken breast, boned, halved (skin on)• 2/3 cup white wine• 1 tbsp sweet butter• 1 egg beaten• 1 small ripe California avocado
Directions:
1. Mix flour, salt and pepper. Dip chicken in egg then flour mixture to coat,
2. Heat thin layer of oil in skillet. Saute chicken skin side down until golden. Turn and saute other side until chicken is tender.
3. Total cooking time will be about 7 to 10 minutes. Sprinkle herbs over chicken.
4. Add wine and butter to pan. Bring to boil and simmer uncovered for 3 to 5 minutes until sauce thickens and becomes glossy.
5. Place halved avocado cut side down and slice. Press down on avocado with palm of hand to fan slices slightly.
6. Lift with knife or spatula to top of chicken. Spoon some pan juices over top.
7. Cover skillet and heat briefly just to warm through.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 136
Grilled Japanese Chicken
Main Ingredients:
• 4 large chicken breasts• ½ cup Sucanat or Rapadura• ½ cup water• ½ cup soy sauce• ½ cup cooking sherry• 2 tablespoons oil• 2 teaspoons vinegar• 1 teaspoon ground ginger• 1 garlic clove (minced)• 1 can pineapple chunks in its own juice
Directions:
1. Bone the chicken breasts, cutting into 12 pieces.
2. Place the chicken on the bottom of a flat dish.
3. Mix the sweetener, water, soy sauce, cooking sherry, oil, vinegar, garlic and ginger in a bowl, which is used to prepare the marinade.
4. Pour the marinade over the chicken. Let the chicken sit for at least one hour.
5. Drain and reserve the marinade.
6. Prepare the pineapple by draining canned chunks, which are then placed on sticks.
7. Grill the chicken on medium coals for 25 to 30 minutes, turning and basting often while using the reserved marinade. You may also bake the chicken in oven at 400 degrees.
8. Donʼt forget to baste the chicken often until it becomes lightly browned, which may take about 30 minutes.
9. Next, you will grill the pineapple, which lasts for about 10 minutes, making sure to baste using the marinade.
10.The pineapple is then served with the chicken, which is placed over rice or potatoes.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 137
Garlic Chicken
Main Ingredients:
• 1 cup plain low-fat yogurt• 1/4 cup fresh lemon juice• 2 tablespoons minced garlic (about 6 cloves)• 1/2 teaspoon salt, divided• 1/2 teaspoon freshly ground black pepper, divided• 1/4 teaspoon ground cardamom• 1/4 teaspoon ground cumin• 1/4 teaspoon ground cinnamon• 1/4 teaspoon ground nutmeg• 6 (6-ounce) skinless, boneless chicken breast halves• 1 cup fat-free, less-sodium chicken broth• 1 1/2 tablespoons olive oil• 1 tablespoon chopped fresh parsley
Directions:
1. Combine yogurt, juice, garlic, 1/4 teaspoon salt, 1/4 teaspoon pepper, cardamom, cumin, cinnamon, and nutmeg in a large zip-top plastic bag. Add chicken; seal and marinate in refrigerator overnight, turning bag occasionally.
2. Remove chicken from bag, reserving marinade; pat chicken dry with paper towels. Combine reserved marinade and chicken broth.
3. Heat olive oil in a large nonstick skillet over medium-high heat. Sprinkle chicken with remaining 1/4 teaspoon salt and remaining 1/4 teaspoon pepper. Add half of chicken to pan; cook 1 1/2 minutes on each side or until browned. Repeat procedure with remaining chicken. Return chicken to pan; pour broth mixture over chicken. Bring to a boil. Cover, reduce heat, and simmer 12 minutes or until chicken is done. Place chicken on a serving platter; discard liquid in pan. Sprinkle chicken evenly with parsley.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 138
Chicken with Balsamic Vinegar
Main Ingredients:
• 4 boneless chicken thighs• 2 garlic cloves, crushed• 3/4 red wine• 3 tbsp white wine vinegar• 1 tbsp oil• 1 tbsp butter• 4 shallots• 3 tbsp balsamic vinegar• 2 tbsp fresh thyme• salt and pepper• cooked polenta or rice, to serve
Directions:
1. Make a few slashes in the skin of the chicken. Brush the chicken with the crushed garlic and place in a non-metallic dish.
2. Pour the wine and white wine vinegar over the chicken and season to taste with a little salt and pepper. Cover and marinate in the refrigerator for as long as possible, preferably overnight.
3. Carefully remove the chicken pieces with a slotted spoon, draining well, and reserve the marinade.
4. Heat the oil and butter in a skillet, add the shallots and saute for 2-3 minutes, or until they begin to soften.
5. Add the chicken pieces to the skillet and cook for about 3-4 minutes, turning, until browned all over. Reduce the heat and add half the reserved marinade. Cover and cook for 15-20 minutes, adding more marinade when necessary.
6. Add the balsamic vinegar and thyme and cook for a further 4 minutes.
7. Transfer to serving plates and serve with polenta or rice.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 139
Stuffed Chicken Breasts
Main Ingredients:
• 4 boneless, skinless all natural chicken breast halves• 1 large Macintosh apple finely chopped• 2 tablespoons shredded organic cheddar or Swiss• 1 1/2 tablespoon dried bread crumbs, seasoned if desired• 1 tablespoon organic butter• 1/4 white cooking wine• 1/4 cup water• Sea salt and pepper to taste• 1 tablespoon water• 1 1/2 teaspoons cornstarch
Directions:
1. Blend chopped apples, cheese and bread crumbs in a small bowl.
2. Pound chicken to flatten. Place a dollop of apple blend into the center of each breast.
3. Roll up tightly and pin closed with toothpicks or skewers.
4. Heat a large skillet on medium and add butter.
5. Sauté each breast to a golden brown.
6. Add liquids to chicken and cover. Simmer over medium heat for 20 minutes, or until chicken is thoroughly cooked.
7. Remove chicken and create a gravy with the drippings, water and cornstarch.
8. Serve with gravy and vegetables.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 140
Vegetarian Recipes
Fresh Herb Frittata
Main Ingredients:
Fresh herb leaves: 1 lb, chopped (parsley, dill, coriander, spinach, ...)Eggs: 4, beatenWalnuts: 3-4 tbsp, crushedBarberry: 1 tbsp (optional)Turmeric: 1 tsp (optional)Vegetable Oil: 2 tbspSaltPepper
Directions:
1. Heat anon-stick pan with 2 tbsp oil.
2. Mix all ingredients together well and pour into the pan.
3. Place the lid and cook on medium-low heat for 20 min or till the bottom surface turns golden brown.
4. Cut it into 4 pieces radially and turn over them.
5. Cook for another 20 min or till the other surface turns golden-brown as well.
6. Serve it cold or hot with some walnuts on top.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 141
Cashews and Vegetables
This is a good recipe for those nights when you want to eat a light and balanced meal.
Main Ingredients:
• 1 16-ounce package frozen broccoli stir-fry vegetables (broccoli, carrots, onions, red peppers, celery, water chestnuts, mushrooms)
• 2 tablespoons cooking oil
• 3/4 cup whole raw cashews
• 3/4 cup bottled stir-fry sauce with garlic
• 3 cups hot cooked linguine or Chinese noodles
Directions:#
1. In a large skillet cook and stir vegetables in hot oil over medium-high heat for 5 to 7 minutes or until crisp-tender.
2. Remove vegetables. Add cashews and, if necessary, more oil.
3. Cook and stir for 2 to 5 minutes or until nuts are browned.
4. Add sauce. Return vegetables to skillet; toss ingredients to coat. Heat through.
5. Serve over pasta. If desired, sprinkle with sliced green onion.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 142
Yams with Ginger and Dried Apricots
Main Ingredients:
• 1 large yam (12 to 16 ounces)• 6 dried apricots, cut in quarters• 1/2-inch piece fresh ginger, left in large pieces or finely diced• 1-1/2 cups water
Directions:
1. If the skin on the yam looks firm and smooth, scrub the yam. Otherwise, peel it.
2. Cut the yam into rounds slightly less than 1/2-inch thick, and cut each round into quarters, or sixths if it is very large.
3. Combine all the ingredients in a small saucepan, cover with 1-1/2 cups water, bring to a boil, then simmer, covered, for 1/2 hour. Check the pan and add more water, in small increments if necessary, until the yams are completely cooked, another 20 minutes or so. Allow whatever liquid is left to boil down until a small amount of sauce is left. Pile into a bowl and serve.
Variation: Whip the yam-apricot mixture briefly in a food processor to make a puree.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 143
Spinach Quiche
Main Ingredients:
• 1/2 package (9-10 ounces) frozen, chopped spinach, thawed and drained• 2 scallions or green onions (white and part of the green), chopped• 3 ounces flavored feta cheese (such as roasted bell pepper & garlic), crumbled• 1 cup shredded, reduced-fat sharp cheddar cheese• Pepper to taste• 1/2 teaspoon garlic powder (add more if desired)• 9-inch unbaked deep-dish pie crust, partially thawed• 2 large eggs (use higher omega-3 type, if available)• 1/2 cup egg substitute• 1 cup fat-free half-and-half (or substitute low-fat milk)
Directions:
1. Preheat oven to 375 degrees. In a medium bowl, toss together spinach, green onions, feta, cheddar, pepper to taste, and garlic powder.
2. Spoon mixture evenly into the pie crust.
3. Add eggs, egg substitute, and fat-free half-and-half to large mixing bowl, and beat on medium speed until combined. Pour into the pie crust, letting the spinach mixture combine nicely with the egg mixture.
4. Bake until center of quiche is cooked throughout (about 50-55 minutes). Let stand 5 minutes before serving.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 144
Broccoli And Artichoke Casserole
Main Ingredients:
• 14 oz can artichoke hearts• 1/2 cup butter• 8 oz cream cheese (soft)• 1 1/2 tsp lemon juice• 2 ea 10 oz. broccoli chopped• 1 x Saltine cracker crumbs
Directions:
1. Grease 1 1/2 casserole dish. Place artichoke hearts in bottom, quartered and drained.
2. Combine butter, cream cheese and lemon juice. Add broccoli that's been cooked and drained. Pour mixture over artichokes. Top with crumbs.
3. Bake uncovered 25 minutes 350 degree oven. For zip add garlic powder, Worcestershire, salt, Tabasco.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 145
Broccoli & Goat Cheese Soufflé
Main Ingredients:
• 1 1/2 cups finely chopped broccoli florets• 1 tablespoon butter• 1 tablespoon extra-virgin olive oil• 2 tablespoons all-purpose flour• 1 1/4 cups low-fat milk• 1 teaspoon Dijon mustard• 1/4 teaspoon dried rosemary• 1/4 teaspoon salt• 1/2 cup crumbled goat cheese• 3 large eggs, separated• 2 large egg whites• 1/4 teaspoon cream of tartar
Directions:
1. Preheat oven to 375°F. Coat four 10-ounce ramekins (or a 2- to 2 1/2-quart soufflé dish) with cooking spray and place them on a baking sheet.
2. Place broccoli in a medium, microwave-safe bowl. Cover and microwave until the broccoli is tender-crisp, 1 to 2 minutes. Set aside.
3. Melt butter and oil in a large saucepan over medium-high heat. Whisk in flour and cook, whisking, for 1 minute. Adjust heat as needed to prevent the mixture from getting too dark; it should be the color of caramel. Add milk, mustard, rosemary and salt and cook, whisking constantly, until thickened, 1 to 2 minutes. Remove from heat and immediately whisk in goat cheese and 3 egg yolks until well combined. Transfer to a large bowl.
4. Beat the 5 egg whites in a medium bowl with an electric mixer on high speed until soft peaks form. Add cream of tartar and continue beating until stiff peaks form. Using a rubber spatula, gently fold half of the whipped whites into the milk mixture. Gently fold in the remaining egg whites and the reserved broccoli just until no white streaks remain. Transfer to the prepared ramekins or soufflé dish.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 146
5. Bake until puffed, firm to the touch and an instant-read thermometer inserted into the center registers 160°F, about 20 minutes in ramekins or 30 minutes in a soufflé dish. Serve immediately.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 147
Vegetable Cabbage Rolls in Tomato Sauce
Main Ingredients:
• 1 head cabbage• 1 tablespoon olive oil• 1 medium red pepper, finely chopped• 1 medium yellow pepper, finely chopped• 1 medium onion, finely chopped• 1 tablespoon seasoned rice vinegar• 1 teaspoon reduced-sodium soy sauce• 2 teaspoons ginger root, minced, peeled• 1 can (16 to 19 ounces) cannellini, rinsed and drained• 1 can (8 ounces) sliced water chestnuts, drained and finely chopped• 2 cans (14 1/2 ounces) stewed tomatoes
Directions:
1. Remove core of cabbage and throw away. Heat a large Dutch oven pan filled 2/3 full of water over high heat until boiling. Place cabbage in boiling water cut side up. With forks separate leaves as they soften. Once the leaves are separated cover the pan and continue to boil about 15 minutes or until tender. Drain well.
2. Place 8 leaves to the side. Chop remaining leaves.
3. Heat olive oil in a large skillet over medium heat about 1 minute. Add peppers and onion and cook about 8 minutes. Add chopped cabbage, vinegar, soy sauce and ginger and continue cooking for 5 minutes.
4. Remove from heat and stir in cannellini and water chestnuts. Allow to cool slightly.
5. Using the reserved cabbage leaves place about 1/3 cup of filling in the middle of each leaf. Wrap cabbage leaf around the filling. Once all the leaves are filled replace skillet on the stove.
6. Heat tomatoes over high heat until juice just starts to boil. Reduce heat to low and place rolled cabbage leaves in skillet. Cover and cook about 13 minutes or until heated through.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 148
Chili con Queso Casserole
It would complete the dish if you put lettuce over each serving and serve with salsa. As an option you could add sliced olives to the egg mixture.
Main Ingredients:
• 2 cans (4 ounces each) mild chopped green chilies, drained• 2 large tomatoes, seeded and chopped (2 cups)• 2 cups shredded Cheddar cheese (8 ounces)• 1 cup Bisquick Original baking mix• 1/2 cup sour cream• 3 eggs
Directions:
1. Grease square pan, 8 x 8 x 2 inches.
2. Sprinkle chilies and tomato evenly in pan.
3. Beat remaining ingredients with wire whisk or hand beater until smooth; pour over top. STOP HERE unless you plan to serve right away.
4. To serve now, heat oven to 375°. Bake uncovered 35 to 40 minutes or until knife inserted in center comes out clean.
To Store:
Refrigerator: Cover unbaked casserole tightly and refrigerate no longer than 24 hours.
To Cook From Refrigerator:
Oven: About 45 minutes before serving, heat oven to 375°. Bake uncovered 35 to 40 minutes or until knife inserted in center comes out clean.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 149
Ratatouille
#
Main Ingredients:
• 1-1/2 cups diced onions• 1 tablespoon freshly minced garlic• 1 tablespoon dried basil• 1 tablespoon dried oregano• 1/2 cup dry red wine• 5-1/2 cups tomato puree• 2 cups sliced mushrooms• 6 cups cubed eggplant• 1 cup large-diced green bell pepper• 1 cup large-diced red bell pepper• 1-1/4 cups 1/4-inch rounds zucchini• 1/8 teaspoon cayenne• 1/8 teaspoon salt• Freshly ground black pepper
Directions:
1. Braise the onions, garlic, and dried herbs in the red wine. The herbs will rehydrate and release their flavor. When the onions are soft and start to turn translucent, add the tomato puree and the sliced mushrooms. Then stew together for about 10 minutes.
2. Add the eggplant and the red and green peppers. When these are almost cooked, add the zucchini. Do not cook the squash too long or it will become mushy and lose its bright color.
3. When all the vegetables are cooked to the desired doneness, add the cayenne pepper. Then add salt and pepper to taste.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 150
Tomato and Bean Burritos
Main Ingredients:
• 3 tomatoes (large), approx. 2 1/2 lbs.• 1 tablespoon Vegetable oil• 1/2 cup onion, chopped• 1 teaspoon garlic, minced• 1-2 tablespoons chili powder• 1 teaspoon ground cumin• 1 1/4 cups cooked red kidney beans or 1 (10 1/2 oz) can red kidney beans• 2 tablespoons cilantro or parsley, chopped• 8 6-inch flour tortillas, warmed
Directions:
1. Use tomatoes held at room temperature until fully ripe. Core tomatoes; coarsely chop (makes about 4 cups); set aside.
2. In a medium saucepan heat oil until hot.
3. Add onion and garlic; cook and stir until softened, 3 to 4 minutes.
4. Add chili powder and cumin; cook and stir for 1 minute.
5. Add kidney beans, 1/4 cup water, and reserved tomatoes; bring to a boil; reduce heat and simmer, uncovered, until mixture is thickened, about 20 minutes.
6. Stir in cilantro; remove from heat.
7. To serve: Spoon about 1/3 cup bean mixture in the center of each tortilla; roll up tortilla. Repeat with remaining tortillas.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 151
Cheesy Potato Pie
Main Ingredients:
• 3 pound of mashed potatoes• 1 tsp sea salt• 1 tsp pepper• 2 tsp garlic powder• 2 cups cheese (your favorite will do)• 1 piecrust for the bottom only• 1 package of frozen broccoli, drained
Directions:
1. Bake the piecrust for 10 mins in a 425-degree oven
2. Mix the potatoes, salt, pepper, garlic powder, and 1 1/2 cup of cheese together until well mixed.
3. Fold in the broccoli put in the piecrust and top with the remaining cheese. Bake for 20 mins at 350 until the cheese is melted and golden brown.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 152
Vegetarian Chili
This chili is so hearty and the beer adds a interesting twist to it. Serve with a loaf of bread and enjoy!
Main Ingredients:
• 1 cup chopped green sweet pepper (1 large)• 1/2 cup chopped onion (1 medium)• 3 cloves garlic, minced• 1 tablespoon cooking oil• 2 14.5-ounce cans diced tomatoes with chili spices or diced tomatoes, undrained• 1 12-ounce can beer or one 14-ounce can vegetable broth• 1 cup water• 1 8-ounce can tomato sauce• 3-4 teaspoons chili powder• 1 tablespoon snipped fresh oregano or 1 teaspoon dried oregano, crushed• 1 teaspoon ground cumin• 1/2 teaspoon black pepper• Several dashes bottled hot pepper sauce (optional)• 3 15-ounce cans pinto beans, black beans, white kidney beans, and/or red kidney beans, rinsed and drained• 2 cups fresh or frozen whole kernel corn• 1 cup chopped zucchini• 1 cup shredded cheddar cheese or Monterey Jack cheese, optional
Directions:
1. In a 5- or 6-quart Dutch oven cook sweet pepper, onion, and garlic in hot oil over medium heat until tender, stirring occasionally. Stir in undrained tomatoes, beer, water, tomato sauce, chili powder, dried oregano (if using), cumin, black pepper, and, if desired, hot pepper sauce. Bring to boiling; reduce heat. Simmer, covered, for 10 minutes.
2. Stir in beans, corn, and zucchini. Return to boiling; reduce heat. Simmer, uncovered, for 10 minutes more. Stir in fresh oregano, if using. If desired, top each serving with cheese.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 153
Italian Vegetable Bake
#
Main Ingredients:
• 1 can (28 oz) whole tomatoes• 1 medium onion, sliced• 1/2 pound fresh green beans, sliced• 1/2 pound fresh okra, cut into 1/2-inch pieces or 3/4 cup frozen okra• 3/4 cup finely chopped green pepper• 2 tablespoons lemon juice• 1 teaspoon chopped fresh basil, or 1 teaspoon dried basil, crushed• 1-1/2 teaspoon chopped fresh oregano leaves, or 1/2 teaspoon dried oregano, crushed• 3 medium (7-inch long) zucchini, cut into 1-inch cubes• 1 medium eggplant, pared and, cut into 1-inch cubes• 2 tablespoons grated parmesan cheese
Directions:
1. Drain and coarsely chop tomatoes. Save liquid. Mix together tomatoes and reserved liquid, onion, green beans, okra, green pepper, lemon juice, and herbs. Cover and bake at 325 degrees for 15 minutes.
2. Mix in zucchini and eggplant and continue baking, covered, 60-70 more minutes or until vegetables are tender. Stir occasionally.
3. Sprinkle top with parmesan cheese just before serving.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 154
Veggie Pita Pizza
Main Ingredients:
• 1 whole-wheat pita pocket• 1/8 cup bottled pizza sauce• 1/3 cup shredded, part-skim mozzarella• 1/3 cup finely chopped veggies of your choice (broccoli florets, green onions, tomato, sliced mushrooms, etc.)
Directions:
1. Lay pita round on a baking sheet and spread pizza sauce over the top. Sprinkle the cheese evenly over the top of the pizza sauce and top with a combination of veggies.
2. Broil in toaster oven (or microwave on HIGH for about a minute) until cheese is melted and bubbly.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 155
Potato Frittata with Sage and Onions
Main Ingredients:
• 2 medium potatoes(3/4 lb), cubed and steamed• 1 medium onion, chopped• 1 tsp dried sage• 4 eggs, beaten• Freshly grated Parmesan cheese
Directions:
1. Preheat the oven to 350 F. Arrange potatoes in a 9-inch pie plate, along with onion and sage.
2. Pour in eggs and bake in the middle of the oven until set, about 20 minutes.
3. Immediately sprinkle on Parmesan. Cut into wedges and serve warm for breakfast, brunch, lunch, or with soup and salad for a light dinner.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 156
Juices and Drinks
Three Berry Smoothie
Main Ingredients:
• Frozen Strawberries: 1/2 cup• Frozen Blueberries: 1/2 cup• Frozen Raspberries: 1/2 cup• Fresh Raspberries: 1/2 cup• Milk: 1.5 cups• Whipping Cream: 3 tbsp (optional)• Sugar: 3 tbsp
Directions:
1. Place frozen strawberries, half a cup milk and 1 tbsp sugar in a blender or
food processor and process for 1 minute, until smooth and creamy.
2. Pour the first layer into chilled tall glasses.
3. Place frozen blueberries, half a cup milk and 1 tbsp sugar in the blender and
process.
4. Pour the second layer into glasses.
5. Place frozen raspberries, half a cup milk and 1 tbsp sugar in the blender and
process.
6. Pour the third layer into glasses.
7. Decorate the glasses with fresh raspberries and serve immediately.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 157
Tropical Smoothie
Main Ingredients:
• 1 cup seedless watermelon diced• 1 mango, peeled and seeded• 1 papaya, peeled and seeded• 1/2 cup fresh strawberries• 1/4 cup blueberries• 1/3 cup orange juice• 1 1/2 teaspoons honey• 5 or 6 ice cubes• Orange slices
Directions:
Place ingredient and ice cubes in blender. Pour into glasses. Garnish with orange
slices. Makes 2 servings.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 158
Strawberry Fields Fruit Smoothie
Main Ingredients:
• 1 cup orange juice• ½ cup vanilla low-fat yogurt• 1/3 cup fresh or frozen strawberries• ¼ cup fresh banana
Directions:
Place all ingredients into blender and process until smooth. If too thick, Add a bit
of orange juice and blend for 5 seconds. Makes 1 ¾ cups
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 159
Cherry Vanilla Smoothie
Fruit supplies natural sweetness and beneficial fiber and phytonutrients.
Main Ingredients:
• 1 medium frozen banana
• 1/2 cup frozen sweet cherries
• 3/4 cup plain low fat yogurt
• Sugar or artificial sweetener to taste, if desired
Directions:
1. In a food processor or blender, process banana until smooth.
2. Add cherries and yogurt. Process until well blended.
3. Serve immediately.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 160
Caribbean Castaway Punch
Main Ingredients:
• 3 cups orange juice• 3 cups pineapple juice• 2 cups lime juice (from about 15 limes)• 2 cups light rum• 2 cups dark rum• 1 cup curaçao or other orange liqueur• 1/2 cup grenadine• 1 block of ice or 5 cups ice cubes
Directions:
1. Stir first 7 ingredients in large punch bowl. Refrigerate until cold. (Can be
made 6 hours ahead. Keep refrigerated.)
2. Add block of ice or ice cubes to bowl with punch. Ladle punch into glasses.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 161
Breakfast Smoothie
This formula will work with just about any combination of fruit and juice. Apple juice is a nice choice for its versatility but donʼt overlook some of the more interesting varieties available these days like cherry, apricot or papaya.
Main Ingredients:
• 1 cup nonfat vanilla yogurt• 1/4 cup fruit juice• 1 1/2 cups (6 1/2 ounces) frozen fruit, such as blueberries, raspberries, pineapple or peaches
Directions:
Puree yogurt with fruit juice in a blender until smooth. With the motor running,
add fruit through the hole in the lid and continue to puree until smooth.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 162
Easy Lemonade
Main Ingredients:
• 1 cup water• 1 cup organic sugar or Sucanat• Juice from 4-6 lemons• 4 cups cold sparkling water or plain water
Directions:
1. Mix together one cup water with one cup of sugar in small pot.
2. Heat mixture to boiling, stirring constantly until sugar is completely dissolved.
Allow water and sugar mixture to cool, pour in pitcher or bowl and refrigerate.
3. Once the mixture has reached desired coldness, add juice from lemons and
stir completely. (Strain lemon juice if desired)
4. Mix four cups of cold water into lemonade and pour in pitcher adding lemon
slices if you prefer.
Tip: Make one batch and freeze into ice cubes to add to lemonade prior to
serving to keep this drink from becoming watered down.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 163
Love Potion Slush
Main Ingredients:
• 1/2 cup frozen, slightly thawed raspberries• 1/2 cup frozen, slightly thawed strawberries• 1 cup apple juice or white grape juice
Directions:
Using a blender, add all of the ingredients and puree until completely blended. To
make the drink thinner you can add more juice or if you need to thicken it add
more fruit.
If desired, garnish with cherries.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 164
Strawberry Juice
Main Ingredients:
• Fresh Whole Strawberries: 2 cups• Sugar: 1-2 tbsp• Vanilla Sugar: 1 tbsp (or replace it with sugar and vanilla extract)• Water: 1 cup, cold (or replace with sparkling water)• Lemon Juice: 1 tbsp (freshly squeezed)
Directions:
1. Cut strawberries into thin slices. Sprinkle over with 1 tbsp sugar and 1 tbsp
vanilla sugar.
2. Leave in the fridge for two hours until the juice starts to come out.
3. Process the strawberries with cold water and lemon juice in a blender.
4. Taste the blend and add more sugar if required.
5. Strain the juice and serve chilled.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 165
Cherry Smoothie
Main Ingredients:
• 1 cup cherry low-fatyogurt• ¾ cup cranberry juice• ½ cup frozen blueberries• 3 ice cubes• whole fresh cherries with stems
Directions:
Place ingredients in blender. Top each glass with a fresh cherry with stem. Makes 2 servings.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 166
Cucumber Drink
Main Ingredients:
• 1 large cucumber, peeled and cut into large pieces• 2 cups water• 1 cup ice• 3 tablespoons sugar, or to taste• Juice of 1/4 lemon or 1/2 lime, or to taste
Directions:
Place the cucumber in a blender, and puree with all of the remaining ingredients until completely smooth.
Serve immediately, garnished with cucumber and lime.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 167
Apricot Iced Tea
#
Main Ingredients:
• Three oranges pekoe tea bags• 4 cups water• Five, 5-1/2-ounce cans apricot nectar (about 3-1/3 cups), chilled• 1/2 cup chilled simple syrup, or to taste
For the simple syrup:
• 1-1/3 cups sugar• 1-1/4 cups water
Directions:
1. Put tea bags in a heat proof pitcher.
2. In a saucepan bring water just to a boil and pour over tea bags. Steep tea 5 minutes and remove tea bags.
3. Cool tea and chill, covered, until cold, about 1 hour.
4. Stir in nectar and syrup. Serve tea over ice in tall glasses.
To make the syrup:
In a saucepan bring sugar and water to a boil, stirring, and boil until sugar dissolves. Let syrup cool and chill, covered. In the interest of time, you can prepare the syrup two weeks ahead of time. Simply chill it, covered, until ready to use.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 168
Sunshine Lemon Smoothie
Main Ingredients:
• 2 cups skim milk• 2 cups low-fat lemon yogurt• 1/2 cup ice• 3 tablespoons powdered lemonade mix
Directions:
1. In a blender, combine all ingredients and blend until the mixture is smooth and creamy.
2. Serve in a tall glass and garnish with lemon wedge or zest if desired.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 169
Fresh Cherryade
Main Ingredients:
• 2 1/2 cups fresh cherries• 1/4 cup sugar• 1 sprig fresh tarragon• juice of 2 limes• 2 cups soda water• ice and lime twists, to serve
Directions:
1. Place to cherries, sugar and tarragon in a small pan with 1 1/2 cups of water. Gently bring to a boil, stirring until the sugar dissolves, then simmer for 10 minutes until the cherries are very soft.
2. Remove from the heat, then pass through a sieve to remove the stones and tarragon and puree the cherries.
3. Stir in the lime juice, then chill until ready to serve.
4. Transfer to a jug and top up with soda water. Pour into ice filled glasses and serve garnished with lime twists.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 170
Pineapple-Coconut Frappe
Main Ingredients:
• 1 1/2 cups chopped pineapple• 1 cup low-fat milk• 1/3 cup "lite" coconut milk• 10 ice cubes
Directions:
Blend pineapple, milk, coconut milk and ice cubes in a blender until frothy.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 171
(Somewhat) Healthy Desserts and Snacks
Apple Cheddar Cheesecake
Main Ingredients:
• 12 reduced fat vanilla wafers• 3/4 cup nonfat cottage cheese• 1 ounce lowfat cheddar cheese, shredded• 1 block (8 ounce) neufchatel cheese, softened• 1/4 cup plus 2 tbsp. sugar• 1/2 cup egg substitute• 1 tsp. vanilla extract• 3/4 cup finely chopped peeled apple• 1/4 tsp. apple pie spice
Directions:
Line 12 muffin pans with paper liners and put one vanilla wafer in each cup;
set aside. Preheat oven to 350*F.
Combine cottage cheese and cheddar cheese in food processor and process
until smooth. Combine cottage cheese mixture with neufchatel in a medium bowl
and mix with electric mixer until smooth. Gradually add sugar, egg substitute and
vanilla until well blended. Combine apples with spice and mix well. Stir apple
mixture into cheese mixture. Spoon evenly over vanilla wafers. Bake 25 to 30
minutes or until almost set, but do not overbake. Cool completely then remove
from muffin pan and chill before serving.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 172
THE Low-Fat Cookie#
Main Ingredients:
• 1 cup unsweetened applesauce• 2 egg whites• 1/2 cup apple jelly, melted and cooled• 3 cups old fashioned oats• 1 cup whole wheat cereal flakes• 3/4 cup packed brown sugar• 1/3 cup whole wheat flour• 1 teaspoon baking soda• 1 teaspoon salt• 1 teaspoon ground cinnamon• 1/2 teaspoon ground allspice• 1/2 teaspoon ground ginger• 1/4 teaspoon ground cloves• 1 cup raisins• 1/2 cup chopped dates• 1/2 cup chopped walnuts• 2 tablespoon orange juice• 2 tablespoons lemon juice• 1 tablespoon vanilla extract
Directions:
1. In large mixing bowl, combine the applesauce, egg whites and jelly. Combine dry ingredients; add to applesauce mixture. Stir in the remaining ingredients.
2. Drop by rounded tablespoonfuls two inches apart onto baking sheets coated with nonstick cooking spray. Flatten slightly.
3. Bake at 350 degrees for 12 minutes or until set. Remove to wire racks to cool.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 173
Chocolate Mousse
Main Ingredients:
• 1 package (2.1 ounces) Instant Sugar-Free, Fat-Free Jell-O® Chocolate Pudding mix• 2 cups low-fat milk (or use skim milk)• 2 cups Light Cool Whip® (or use Fat-Free Cool Whip®)• 1/2 teaspoon vanilla extract• 1/4 teaspoon ground cinnamon, if desired
Directions:
1. Beat pudding mix into 2 cups cold milk in a bowl, using wire whisk or electric mixer, for about 2 minutes.
2. Fold in the Cool Whip®, vanilla extract, and cinnamon (if desired). Stir until well blended.
3. Pour into individual serving dishes. Cover with plastic wrap, and keep chilled until ready to serve.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 174
Apple-Almond Torte
Main Ingredients:
• 2 eggs• 1 1/2 cups of sugar• 1/4 cup of sifted flour• 2 1/2 tsp of baking powder• 1/4 tsp of salt• 2 tsp of almond extract• 1/2 cup of slivered almonds• 1 medium apple, peeled, cored and finely chopped
Directions:
1. Preheat your oven to 350º.
2. In a bowl, beat the eggs until light. Gradually add sugar, beat until thick and lemon colored.
3. Sift flour, baking powder, and salt together into separate bowl, fold into egg mixture. Add almond extract, nuts and apple, fold in gently.
4. Pour batter into un-greased 8 inch square pan, bake for 25 minutes. Let it cool in pan.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 175
Raspberry-Chocolate Thumbprint Cookies
Main Ingredients:
• 1 cup whole almonds• 1 1/2 cups whole-wheat pastry flour• 1/2 cup oat flour• 2 teaspoons baking powder• 1/4 teaspoon salt• 1/3 cup light oil, such as safflower or canola• 1/3 cup maple syrup• 1/4 cup apple juice• 1 teaspoon almond extract• 1 teaspoon vanilla extract• 1/3 cup chocolate chips, preferably bittersweet• 2 tablespoons raspberry preserves
Directions:
1. Position rack in center of oven; preheat to 350°F. Coat a baking sheet with cooking spray or line with parchment paper or a nonstick baking mat.
2. Process almonds in a blender in 2 batches until finely ground. Transfer to a large bowl and add whole-wheat flour, oat flour, baking powder and salt. Whisk oil, maple syrup, apple juice, almond and vanilla extracts in a medium bowl. Add the wet ingredients to the dry ingredients; stir to combine. Use your hands to knead the dough together; add 1 to 2 tablespoons additional apple juice if the mixture is too crumbly.
3. Form level tablespoonfuls of dough into balls and place on the prepared baking sheet about 2 inches apart. Gently flatten each ball into a disk, then make an indentation in the center using your thumb or a small spoon. Place a few chocolate chips in each indentation, then cover with 1/4 teaspoon preserves.
4. Bake the cookies, one batch at a time, until golden around the edges, 15 to 17 minutes. Transfer to a wire rack to cool completely.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 176
Banana Cake
Main Ingredients:
• 2 cups whole wheat flour (can also use 1 1/2 c. flour then 1/2 c. oat flour)• 1 1/2 teaspoons aluminum free baking powder• 1 teaspoon baking soda• 1/3 cup organic butter (softened)• 3/4 cup organic sugar, Sucanat or Rapadura• 2 organic or free range eggs• 2 very ripe bananas, mashed• 2/3 cups plain organic yogurt• 1/2 cup chopped walnuts (optional)
Directions:
In a bowl combine flour, baking powder and baking soda.
In a separate bowl mix butter and sugar until well combined. Add eggs and mashed bananas to butter mixture.
Add to flour mixture along with the yogurt and mix together well (until smooth).
Spoon batter into lightly greased baking pan and top with walnuts (if using). Bake at 350 degrees for about 35 minutes or until baked through.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 177
Applesauce Brownies
Main Ingredients:
• 1/3 cup vegetable oil• 1/2 cup unsweetened applesauce• 1/2 cup unsweetened cocoa powder• 1/2 cup sugar• 1 cup all-purpose flour• 1 tsp baking powder• 1/2 tsp baking soda• 2 large eggs• 1 tsp vanilla extract• 1/4 cup chopped nuts
Directions:
1. Preheat oven to 375 F.
2. Combine oil, applesauce and cocoa. Add sugar and stir until dissolved. Add eggs and vanilla. Mix dry ingredients together and stir into the mixture.
3. Pour the batter into a greased and floured (or wax paper lined & sprayed) 9 inch square pan. Sprinkle on nuts (optional).
4. Bake about 20 to 30 minutes or until top is set but edges are not dried out.
5. Toothpick will come out clean. Cut into 16 or 24 squares.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 178
Double Chocolate Oatmeal Cookies
#
Ingredients:
• 1 cup granulated sugar• 1/2 cup brown sugar, firmly packed• 1 egg• 1/4 cup milk or strong coffee• 1 teaspoons vanilla• 1-1/4 cup flour• 1/4 cup unsweetened cocoa, preferably Dutch process• 1/2 teaspoon baking powder• 1/2 teaspoon salt• 3 cups quick-cooking oats• 1-cup mini chocolate chips
Directions:
1. Cream margarine, sugars, egg, milk and vanilla with electric mixer. Whisk together flour, cocoa, and baking powder, salt. Add to creamed mixture and mix well.
2. Stir in oats and chocolate chips.
3. Drop by spoonfuls onto lightly greased cookie sheets. Bake at 350 degrees for about 12 minutes. Cool on a wire rack.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 179
Rocky Road Brownies
Main Ingredients:
• 1 box (18.25 oz) German Chocolate Cake mix • 3 tablespoon canola oil• 1/4 cup chocolate syrup• 2/3 cup evaporated skimmed or low fat milk (not sweetened condensed)• 3/4 cup chopped walnuts
For The Frosting
2 tablespoons butter, softened3 tablespoons chocolate syrup2/3 cup cocoa1 teaspoon vanilla extract2 cups powdered sugar1/4 cup evaporated skimmed or low fat milk2 cups miniature marshmallows.
Directions:
1. Preheat oven to 350-degrees. Line a 9 x 13 x 2-inch baking pan with a sheet of foil (wrap excess up and around the outer edges of the pan). Coat bottom and sides of foil-lined pan with canola cooking spray.
2. Add cake mix, canola, 1/4 cup chocolate syrup, and 2/3 cup evaporated milk to mixing bowl and beat on medium-low speed for 1 minute. Scrape sides and stir in nuts.
3. Spread batter evenly in prepared pan. Bake in center of oven for about 18-22 minutes or until center holds its shape but is still moist and slightly fudgy (test the center with a fork to be sure--do not over cook).
4. Remove from oven and begin making frosting. Add 2 tablespoons butter, 3 tablespoons chocolate syrup, cocoa and vanilla to small mixing bowl and beat on low until blended. Add powdered sugar and 1/4 cup of milk and beat on low
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 180
until smooth. Stir in the marshmallows and spread evenly on slightly warm brownies. Let cool.
5. Cut into 24 squares once it cools completely. Enjoy!
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 181
Honey & Walnut Nests
Main Ingredients:
• 8 ounces angel hair pasta• 8 tbsp butter• 1 1/2 cups shelled pistachio nuts,chopped• 1/2 cup sugar• 1/3 cup clear honey• 5/8 cup water• 2 tsp lemon juice• Salt
Directions:
1. Bring a large pan of lightly salted water to a boil. Add the angel hair pasta and cook until tender, but still firm to the bite. Drain and return to the pan. add the butter and toss coat the pasta. Set aside to cool.
2. Arrange 4 small flan or poaching rings on a cookie sheet.
3. Divide the angel hair pasta into 8 equal quantities and spoon 4 of them into the rings.
4. Press down lightly. Top the pasta with half of the nuts, then add the remaining pasta.
5. Bake in a preheated oven at 350 F for 45 minutes, until golden brown.
6. Meanwhile, put the sugar, honey, and water in a saucepan and bring to a boil over a low heat, stirring constantly until the sugar has dissolved completely.
7. Simmer for 10 minutes, add the lemon juice, and simmer for a further 5 minutes.
8. Carefully transfer the angel hair nests to a serving dish. Pour the honey syrup on top, sprinkle with the remaining nuts, and set aside to cool completely before serving.
9. Serve the strained, plain yogurt separately.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 182
Fudge Brownies
Main Ingredients:
• 4 ounces unsweetened chocolate• 2 tablespoons unsalted butter• 1 cup whole-wheat pastry flour • 1/4 cup unsweetened cocoa powder• 1/4 teaspoon salt• 4 large egg whites • 3 large eggs• 1 1/3 cups packed light brown sugar • 3/4 cup unsweetened applesauce• 2 tablespoons canola oil• 1 teaspoon vanilla extract• 1/2 cup semisweet chocolate chips• 1/3 cup chopped walnuts or pecans (optional)
Directions:
1. Preheat oven to 350°F. Coat a 9-by-13-inch baking dish with cooking spray.
2. Melt chocolate and butter in a double boiler over barely simmering water or in the microwave.
3. Whisk flour, cocoa and salt in a medium bowl.
4. Beat egg whites, eggs and sugar in a large mixing bowl with an electric mixer or whisk until smooth. Add applesauce, oil and vanilla; beat until blended. Add the chocolate-butter mixture; beat until blended. Add the flour mixture and mix at low speed just until moistened. Stir in chocolate chips. Scrape the batter into the prepared baking dish, spreading evenly. Sprinkle with nuts, if desired.
5. Bake the brownies until the top springs back when touched lightly, 20 to 25 minutes. Transfer to a wire rack and let cool completely. Cut into bars.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 183
Fruit Parfait
Main Ingredients:
• 3 bananas sliced into thin half-circles• 10 large strawberries, cleaned, hulled and sliced into chips• 1 cup crumbled granola• 2 cups plain yogurt• 1/2 cup whipped cream
Directions:
Fill four parfait glasses with alternating spoonfuls of yogurt, granola and fruit. Top
off with a dollop of whipped cream.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 184
Raspberry Scones
Main Ingredients:
• 4 cups flour• 1/3 cup sugar, Sucanat or Rapadura• 1 tablespoon baking powder• 1/2 teaspoon sea salt• 2/3 cup organic butter, cut into pieces• 1 1/3 cups organic buttermilk• 6 tablespoons raspberry jam
Directions:
1. Combine the flour, sugar, salt, baking powder and baking soda in a large bowl. Using a pastry blender or fork cut in the pieces of butter until the mixture looks like course crumbs.
2. Add the buttermilk and lightly mix with a fork until it forms a soft dough.
3. Lightly flour a board and knead the dough.
4. Using a rolling pin roll dough out until it is about 1/2" thick and then make heart shape cut outs with a cookie cutter, about 4" in size. You should be able to make 12 scones when done.
5. Place half of the hearts onto a lightly greased baking sheet and top each with 1 tablespoon of the jam.
6. Slightly moisten the edges of the dough with water and place another heart on top to form a sandwich. Press the edges to form a seal.
7. Sprinkle the tops with the sugar and then with red sugar for added color.
8. Bake for 14-17 minutes in a 425 degree oven or until slightly browned. Makes 6 servings.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 185
Southwestern Snack Mix
Main Ingredients:
• 6 - 8 cups popped popcorn• 6 cups baked cheddar whole grain crackers• 2 cups pretzel sticks• 2 tablespoons organic butter, melted• 1 teaspoon chili powder• 1/2 teaspoon ground cumin• 1/2 teaspoon garlic powder• 1/4 cup grated Parmesan cheese
optional additions:
• seasoned pumpkin seeds• Salted peanuts
Directions:
1. Put popcorn, baked cheddar crackers and pretzels in a large bowl with a lid.
2. Put melted margarine in a separate bowl.
3. Add chili powder, cumin and garlic powder and blend together. Pour over popcorn mixture. Cover bowl and toss to coat. Sprinkle cheese on top.
4. Preheat oven to 300 degrees F. Put popcorn mixture on an ungreased cookie sheet.
5. Bake 10 to 12 minutes. Remove from oven and cool.
6. Place in airtight bowl to store.
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 186
Bacon and Cheese Potato Bites
Main Ingredients:
• 1 (25-ounce) package frozen potato wedges• 1/4 cup sliced green onions• 2 cups (8-ounces) cheddar cheese, shredded• 8 slices crisply cooked nitrite free natural bacon, crumbled• Organic sour cream
Directions:
1. Bake potato wedges as directed on the package. Once baked, remove from oven and place oven heat on 200 degrees.
2. Sprinkle with green onions, then with the cheese and then the crumbled bacon.
3. Return to oven and bake until cheese is completely melted.
4. Serve warm with sour cream.
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Homemade Granola Bar Recipe
Main Ingredients:
• 4 cups quick cooking (not rolled) oats, raw• ¾ cup organic chocolate or carob chips (may be omitted)• ¾ cup grated coconut• ¾ cup chopped nuts and/or dried fruit• ¾ cup raw honey• ¾ cup natural peanut butter• organic milk as needed (may use soy, rice or coconut milk if needed)
Directions:
1. Mix all ingredients together in a large bowl, adding small amounts of milk until the dough begins to stick together.
2. Press mix into well greased large cookie sheet (one that has a raised edge, not flat).
3. Bake at 325 F for 40-45 minutes or until the edges just begin browning.
4. Cut into bars while still warm. Leave in pan until completely cool.
In case of peanut allergy, the peanut butter may be omitted and the honey doubled, or you can replace it with another nut butter.
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About the Author
David Nordmark has a life long interest in health and fitness. In the past he has participated in such sports as soccer, basketball and hockey. He also was once an avid runner and weightlifter, but has since come to his senses. Today he mainly does natural exercises like Yoga and the Body Weight exercises found on his website, www.animal-kingdom-workouts.com.
He currently lives in beautiful Vancouver, British Columbia Canada, although he really wouldnʼt mind living somewhere else during the winter. Heʼs currently working on making that dream a reality.
If you have any questions for him, feel free to contact him using the contact form which can be found on this website. Hereʼs the link:
http://www.animal-kingdom-workouts.com/contactme.html
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 189
Other Products from
Animal-Kingdom-Workouts.com
Natural Fitness - Natural Bodyweight Exercises for Men and Women (Now Available!)
Animals are able to get as strong and healthy as they are by using nothing but their own bodyweight. If you want to be strong and healthy, the kind of person who turns heads, you would be wise to follow their example. In this book (with the help of Karen and Kerry) I teach you the best bodyweight exercises I know off. They can be done anywhere at anytime, in a little as 15 minutes a day. Take the first steps to a new you today.
http://www.animal-kingdom-workouts.com/bodyweight-exercises.html
http://www.amazon.com/gp/product/14495468
Animal Workouts - Animal Inspired Strength and Conditioning Workouts for Men and Women
In “Natural Fitness - Natural Body Weight Exercises for Men and Women”, I outlined some of the best bodyweight exercises I know off to get you in animal like shape. In this book, I show you (with Karen and Kerryʼs help!) exercises that are truly based on animal movements. What makes these animal workouts truly unique from anything on the market is how FUN they are. Youʼve probably never seen anything like them. In only 10 minutes a day, you can get start the journey to becoming a new, more powerful you.
http://www.animal-kingdom-workouts.com/body-weight-workouts.html
Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com Page 190
Power Isometrics - The Complete Course that Allows you to Build a Strong an Athletic Body in only 30
Minutes a Day!
Isometric exercise, which is the science of creating a powerful muscular contraction with no movement, has been around for thousands of years and utilized in such disciplines as Yoga and the Martial Arts. Power Isometrics is a modern take on this time proven discipline that will allow you to build the body of your dreams in less than 1/2 hour a day. Do you want to learn the secret of how to reshape your physique and add strength beyond imagination without ever moving a muscle? Do you want to look and feel your best at all times? Do you want to create lean, perfectly sculpted muscles, shed fat and achieve the glow of perpetual youthfulness without ever having to go to a gym or invest in expensive equipment? Power Isometrics can show you how.
http://www.animal-kingdom-workouts.com/isometric-exercise.html
http://www.amazon.com/gp/product/1449539068
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