Mr. and Mrs. Young's Power Cookbook: Strength in Eating

8/3/2019 Mr. and Mrs. Young's Power Cookbook: Strength in Eating

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Mr. & MrsY o u n g ' s

P o w e r

CookbookStrength in Eating


2/24

Copyright 2009 S. Pea Young

All rights reserved.

ISBN: 978-0-557-14037-4


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INTRODUCTION

Letter to the Editor

Dear Mr. and Mrs. Young,

I want to get seriously S.W.O.L. for this upcoming Lumberjack of the

Universe Competition. Everyday I eat sixty five cans of spinach and

three dozen raw eggs. I also consume roadkill, and even ate a beached

whale.

Do you have any tastier recipes that are healthy and maybe a littlemore varied than roadkill? I don't mind the spinach too much, but I

don't think that poop is supposed to be as green as my lawn.

Thanks!

MR. Jack D. Uppe

Dear Mr. Uppe,

I am so glad that you are interested in eating healthy meals. While

there are no roadkill recipes listed, I am sure that you will find some

delicious meals that are tasty and maybe even good for you.

Good luck at your next competition! Break a log!

- The Editors


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Why a cookbook?

Cookbooks are valuable treasures in every family's kitchen. Frommom's best recipe for pumpkin pie to the secret ingredients for

homemade gravy, cookbooks are passed down from generation to

generation.

This cookbook is a combination of recipes from our family's kitchen,

and recipes passed down to us from our childhood.

Mr. and Mrs. Young's Power Cookbook also strives to use all-natural

ingredients, with a high-fiber content, and a limited number ofprocessed foods. Additionally, most of the recipes are low in simple

sugars, low in sodium, and higher in protein.

A special and warm thanks goes out to Nana, Mama Young, and

Christy for creating such wonderful recipes over the years!


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Table of Contents

Breads and Baking

Whole Wheat Tortillas

Breakfast

Protein Pancakes

Banana and Peanut Butter Smoothie

Veggie Egg Scramble

Pilgrim's Protein-Packed Breakfast

Lunch

Momma Young's Tuna and Peanut Butter Sandwich

Sabrina's 4th Grade Pizza Surprise

Pizza TortillaChicken Ranch Quesadilla

Ghetto "Grilled" Cheese Sandwich

Open Face Mexican Quesadilla

Salmon Dip Whole Wheat Bagel

Sides

Homemade Spicy Salsa

Fried Banana Chips

Polenta

Broccoli Cheese CasseroleCreamy Potatoes

Yummy Nachos

Abuela's Chicken Salad

Nana's Chicken Salad

Main Course

Chicken and Salsa

Pizza-Stuffed Bread

Turkey Chili

Salmon and veggiesSean's 40th Birthday Dinner

Cowboy Beans

Dessert

Nate's Power Cookies

Christy's Truffle Cheesecake


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BREADS AND BAKING

Whole Wheat Tortillas

Sabrina Young

I first made these tortillas when my brother Alan came to visit us in Miami. I

had bought tortillas for the fajitas I had made, but knew I didn't have enough. I

made these tortillas and they were a hit! Because of the whole wheat flour, the

tortillas are a little thicker. You can make a batch of these and save them in the

fridge for a quick tasty snack or as an accompaniment to dinner.

Ingredients

1 cup warm water

2 cups whole wheat flour

pinch of salt2 tsp baking powder

1 tablespoon extra olive oil

Optional: Cumin spice for flavor

1. Pour Whole Wheat Flour into bowl. Meanwhile, heat an ungreased pan on

high.

2. Add salt, baking powder, spices, and sift.

3. Mix warm water and olive oil, and then pour into bowl.

4. Mix ingredients until dough leaves sides of bowl. (Add extra flour as

necessary).

5. Flour a flat surface and knead the dough.6. Separate the dough into 6-8 balls.

7. Flatten the balls with rolling pin.

8. After rolling out a tortilla, place it in the heated pan.

9. Flip tortilla when bubbles begin to rise (about 30 seconds).

10. Continue with other dough balls.


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BREAKFAST

Protein Pancakes

Nathan Young

Ingredients

11 egg whites

1 whole egg

1 cup of oatmeal

Low sugar syrup

Protein powder (optional)

1. Put egg whites, egg, and oatmeal in a blender.

2. Blend till it is of a smooth constancy.

3. Put olive oil in a frying pan.

4. Pour batter into pan.5. Cook until side is golden brown, then flip.

6. Add syrup and enjoy.

Banana Smoothie

Nathan Young

Ingredients

1/2 to 3/4 cup of milk

1 banana

2 tablespoons of peanut butter

tray of ice cubesProtein powder (optional)

1. Mix all ingredients in a blender.

2. Blend.

3. Drink.

Weird Young Factoid:

Mr. and Mrs. Young's song is "Peanut Butter Jelly Time" with the dancing banana. At our wedding wemade sure we had Peanut Butter and Jelly sandwiches (thanks to Sabrina's mom!)


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Veggie Egg Scramble

Sabrina Young

This easy recipe can be used with any fresh veggies that you may have in the

fridge. I like to add my homemade salsa for some spicy pizazz. Add leftover

chicken, bacon, or ham for extra protein.

Ingredients

3 omega-3 eggs

mushrooms

cheddar cheese

homemade salsa

1/2 cup milk

extra virgin olive oil

1. Coat pan with olive oil.2. Scramble three eggs with milk.

3. Cook eggs on medium high.

4. Add mushrooms and salsa.

5. Add cheese.

6. Keep turning eggs until light and fluffy.

Pilgrim's Protein Packed Breakfast

Sabrina Young

Ingredients1 cup of corn meal

1 1/2 cup of water

2 omega 3 eggs

1/2 cup of low fat cheese, any kind


1/2 cup of milk

optional: pat of butter

1. Boil 1 1/2 cups of water

2. Add butter

3. When water comes to a boil, add milk and lower heat4. Slowly add corn meal, stirring constantly.

5. Turn off heat and mix until cornmeal is thick.

6. Mix in cheese.

7. Fry eggs in olive oil and serve on top of cornmeal.


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LUNCH

Momma Young's Tuna and Peanut Butter Sandwich

Nathan Young

Ingredients

2 slices of whole wheat bread

1 can of light tuna in water

As much peanut butter as desired

Big glass of water or milk

1. Drain tuna (mayo optional)

2. Put tuna on the bread.

3. Put peanut butter on the other slice.

4. Slam it together.

5. Slam it into your mouth.6. Slam your teeth together.

7. Drink milk as necessary.

Sabrina's Side Note: Yeah, so never, NEVER NEVER kiss someone after theyhave eaten a tuna and peanut butter sandwich. It is the nastiest taste ever!


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Sabrina's 4th Grade Pizza Surprise

Sabrina Young

I remember putting this sandwich together when I was a kid hungry after

school. I haven't eaten one of these "pizzas" in decades, but I thought that it was

a recipe worth remembering (or forgetting).

Ingredients

1 slice of bread

pickles

ketchup

1 slice of American cheese

cold cuts

green olives

Italian spices

1. Add ketchup and spices to bread.2. Add olives, ham slices, and pickles.

3. Top with slice of cheese.

4. Toast in the oven.

Pizza Tortilla

Sabrina Young

Ingredients

whole wheat tortillas

cooked chicken

tomato sauce

low fat mozzarella cheeseparmesan cheese

Italian spices

1. Load up tortillas on a greased cookie sheet.

2. Add tomato sauce and spices. Add cooked chicken and cheeses.

3. Bake for at 350 degrees for 15 minutes, or until cheese melts.


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Chicken Ranch Quesadilla

Sabrina Young

Ingredients


cooked chickenlight ranch dressing

cheddar cheese

Optional: bacon or bacon bits

1. Heat oven to 325 degrees.

2. Place tortillas on greased cookie sheet.

3. Add ranch, chicken, and bacon.

4. Top with cheese.

5. Bake 15 minutes or until cheese melts.

Ghetto "Grilled" Cheese SandwichSabrina Young

Ingredients

Low fat Cheddar Cheese

2 slices of whole wheat bread


2. Top bread with cheese and place on oven rack.

3. Bake for ten minutes.

4. For a variation, add tuna and tomato.


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Open Face Mexican Quesadilla

Sabrina Young

Ingredients


homemade salsacooked chicken, ground meat, or black beans

cheddar cheese


2. Place tortilla on greased cookie sheet.

3. Add salsa and other toppings.

4. Top with cheese.

5. Bake 15 minutes or until cheese melts.

Salmon Dip and Whole Wheat Bagel

Sabrina Young

Ingredients

8-10 ounces of warm cooked salmon

2 cloves of garlic

whole wheat bagels

parmesan cheese

2 tablespoons extra virgin olive oil

low fat cream cheese (3/4 box)

parsley

1. Sautee' garlic in olive oil.2. In a bowl, mix salmon, cream cheese, and parsley into a paste.

3. Add oil and garlic to mixture.

4. Slather spread onto bagel.

5 Toast bagels and add parmesan cheese.


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SIDES

Homemade Spicy Salsa

Sabrina Young

This salsa just tastes better each day. Be careful when chopping the peppers,

though. I have blinded myself at least a dozen times, even after washing my

hands. Congrats...homemade salsa AND pepper spray!

Ingredients

8 medium fresh tomatoes

1-2 small white or yellow onions

3-6 jalapeo peppers (or 2 large regular green peppers for a milder taste)

1 tsp vinegar

1 clove of garlic

1. Chop ingredients and mash them in a bowl.

2. Save in a container and refrigerate for later use up to five days.

Fried Banana Chips

Sabrina Young

This is a slight variation on my personal favorite tostones.

Ingredients

2-3 cups extra virgin olive oil

3 green bananas (plantains)mashed garlic cloves

lemon juice

1. Slice plantains after peeling them. They should be small button-like slices.

2. Fry garlic and bananas, adding oil as necessary.

3. Be sure to flip banana chips to evenly slightly brown both sides.

4. Place cooked chips on paper towel.

5. Add a little bit of lime juice, to taste, and serve hot.


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Polenta

Sabrina Young

A quick Italian side dish that will fill any tummy.

Ingredients1 1/2 cup of milk

1 cup of water

3 assorted cheeses

1-2 tablespoon of butter

2 cloves chopped garlic

Italian spices

1 cup of cornmeal

1. Bring water and garlic to a boil.

2. Add milk, butter and spices, and lower heat.

3. Slowly add cornmeal, stirring constantly.4. Keep stirring until it thickens (like grits)

5. Mix in cheeses.

6. Serve hot.

Broccoli Cheese Casserole

Sabrina Young

A healthier version of loaded potatoes, with lots of broccoli and minimal

carbohydrates.

Ingredients2-3 large potatoes

2 cups of low fat cheese (optional)

6 cups of cooked broccoli

2-3 strips of turkey bacon (optional)

1/2 chopped small onion

Parsley

1. Boil and mash potatoes

2. Chop cooked broccoli and bacon

2. In a large casserole dish, combine the broccoli, bacon, mashed potatoes, 1 cup

of cheese, and onion3. Top with 1 cup cheese

4. Bake in oven at 375 degrees until cheese is melted


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Creamy Potatoes

Sabrina Young

My mom used to make creamy potatoes at home. This is my version of a

homemade favorite.

Ingredients

6 potatoes

3 cloves crushed garlic

1 package light cream cheese

3 cooked turkey bacon strips (optional)

1 small onion finely chopped

1. Boil and mash potatoes

2. Mix in garlic, onions, and cream cheese

3. Mix ingredients until constancy is creamy

4. Pour into large pan.5. Bake 15 minutes at 350 degrees.

Yummy Nachos

Sabrina Young

This is a great Miami twist to a fun nacho recipe for parties and family get

togethers.

Ingredients

blue corn chips

cooked chicken breastblack beans, canned low-sodium

cooked banana chips or tostones

garlic

lime juice

2 small onions

2 small green peppers

low-fat shredded cheese (Mexican mix)

homemade salsa

avocado


1. In a small frying pan, lightly fry 1/2 pepper, garlic, lime and onion in olive oil

and add chicken.

2. Cook up black beans with 1 1/2 green peppers, garlic, onion, and salsa

3. Layer chips, chicken, beans in large pan

4. Top with salsa and cheese

5. Bake in oven until cheese melts

6. Top with banana chips (or tostones) and avocado slices


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Abuela's Chicken Salad

Abuela (written by Nana)

Like Mom wrote on Facebook, "My Mom made this salad for every Birthday,

Anniversary, Christmas, Thanksgiving and Graduation. If there was a cake,

there was Grandma's Chicken Salad next to it....."

Ingredients

1 cup or more of leftover cooked chicken breast from previous dinner or lunch.

(Be sure to fry the chicken again.)

1/2 cup pimentos in jar or can, cut up in little pieces with 1 tb of juice.

1 Granny Smith apple (medium size) cut up in little pieces without skin.

4 boiled eggs (use only egg whites, leave 1 yolk for color)

1/2 cup of Miracle Whip salad dressing

1 slice of red onion

Cooked potatoes

1. Mix everything (one at a time) together.

2. Pour into plastic or glass container .

3. Place slice of red onion and grate the egg yolk on top of salad.

4. Cover, return to refrigerator.

5. Serve with whole wheat crackers (for lunch), or on lettuce leaves (for dinner).


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Nana's Chicken Salad

Niria Pea (aka Nana)

I substituted the potatoes, red apples, and salad dressing.....the secret is in the

leftover chicken, the more marinated and seasoned it is the better for the salad.

Ingredients

1 cup or more of leftover cooked chicken breast from previous dinner or lunch.

(Leftover roasted chicken from store is best.)

1/2 cup pimentos in jar or can, cut up in little pieces with 1 tb of juice.

1 Granny Smith apple (medium size) cut up in little pieces without skin.

4 boiled eggs (use only egg whites, leave 1 yolk for color)

1/2 cup of fat free mayo

1/4 cup fat free plain yogurt

1 slice of red onion

1 tsp of sugar (or Splenda)

1. Mix everything (one at a time) together.

2. Pour into plastic or glass container .

3. Place slice of red onion and grate the egg yolk on top of salad.

4. Cover, return to refrigerator.

5. Serve with whole wheat crackers (for lunch), or on lettuce leaves (for dinner).


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DINNER

Chicken Salsa

Nathan Young

Ingredients

chicken

salsa


optional 1/2 cup of whole wheat pasta

1. Heat & eat

2. Pasta optional

Pizza-Stuffed Bread

Sabrina Young

Ingredients

Large loaf of Italian bread

5 spicy Italian sausages

1 small onion

1 large green pepper

1 cup of fresh mushrooms

1-2 cups of tomato sauce

2 cups low fat mozzarella cheese

parmesan cheeseextra virgin olive oil

garlic

1. Remove skin from sausages and cook with oil in frying pan with sliced pepper,

onion, garlic and mushrooms

2. Half bread along the length of the loaf

3. Hollow out bread top and bottom (and save bread pieces for dipping later in

oil) and lay both sides hollow side up on a greased cookie sheet

4. Fill hollowed out bread with sausage and veggie mix from frying pan

5. Top with cheese and tomato sauce

6. Bake at 350 for twenty minutes.


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Turkey Chili

Sabrina Young

A healthier version of a family favorite.

Ingredients1 bag of red beans, dry

2 pounds lean ground turkey

3-5 tomatoes

1 small can of tomato paste

3 green peppers (optional - hot chili peppers for a spicy taste)

3 small onions

3 garlic cloves

1 cup low fat cheese

chili powder

1. Follow package directions for soaking beans2. Chop all vegetables.

3. Fill large pot 3/4 full with water

4. Pour in beans

5. Bring to a boil and let boil for 10-20 minutes

6. Bring to a low heat and cook for two hours

7. Cook turkey meat with veggies and tomato paste

8. Throw in meat with veggies.

9. Continue to cook chili until beans are tender

10. Serve and top with cheese

Salmon and VeggiesSabrina Young

Simple, easy to cook, and delicious.

Ingredients

salmon


Italian seasoning

1 bag of frozen broccoli

1. Brush oil and sprinkle seasoning on salmon.2. Bake in oven for 15-20 minutes, until the salmon can be flaked off with a fork.

3. Boil or steam broccoli and add pepper to taste.

4. Serve together.

5. Optional - Add rice pilaf.


20/24

Sean's 40th Birthday Dinner

Sabrina Young

Sean celebrated his big 40 with Nate and I down in Miami. I made this for him

and Nate, knowing how much they love perogies. Not healthy at all, but it tastes

awesome!

Ingredients

2 bags frozen perogies

chunky tomato sauce

Low fat mozzarella cheese

garlic

1 green pepper

1 large onion

3 medium tomatoes

mushrooms

extra virgin olive oil6 Italian sausages

1. Sautee' perogies in olive oil, with mushrooms, garlic , and 1/2 of chopped

onion until slightly browned on each side.

2. Line bottom of greased pan with perogies

3. Chop rest of onion, green pepper, and tomato

4. Slice and cook Italian sausages in olive oil, adding chopped vegetables.

5. Drain cooked sausage and add tomato sauce.

6. Let simmer for 10-20 minutes.

7. Pour sausage mixture onto perogies.

8. Add thick layer of mozzarella cheese.9. Bake at 350 until cheese is melted.


21/24

Cowboy Beans

Mama Young (as written by Nate)

Ingredients

Baked Beans

BBQ sauceGround beef

Onions

Cheese

1. Brown the meat with the onions.

2. Mix it with the baked beans and BBQ sauce.

3. Top it with cheese.

4. Bake it.


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DESSERT

Nate's Power Cookies

Sabrina Young

High-fiber, high protein cookies guaranteed to help your beloved powerlifter get

his SWOL on! :-)

Ingredients

3 cups of oats

1 cup whole wheat flour or 1/2 cup flour and 1/2 cup protein powder (choc.)

2 large Omega 3 eggs

1 cup of peanut butter

1 cup of whole wheat flour

1 tsp baking soda

1 tsp cinnamon1 tsp vanilla (optional)

Pinch of baking powder

Pinch of salt

1 cup raisins

1/2 cup chopped nuts

1. Mix in a large bowl eggs, baking powder, baking soda, salt, peanut butter,

vegetable oil, cinnamon, vanilla.

2. Add in flour and oats.

3. Mix mixture until all ingredients are blended well.

4. Stir in nuts and raisins.5. Drop onto cookie sheet. (Cookies will not get much bigger).

6. Bake at 375 for 10 minutes, or until slightly browned.

7. Enjoy cookies with milk.


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Christy's Truffle Cheesecake

Lil Sister Christy

The most amazingly wonderful cheesecake EVER!

Ingredients

crumb crust (chocolate)3 packages of cream cheese

1 14 oz can of sweetened condensed milk

2 cups chocolate chips, melted

4 eggs

2 tsp vanilla extract

1. Beat cheese until fluffy. Then beat in condensed milk until smooth.

2. Mix in other ingredients.

3. Pour into pan.

4. Bake at 300 degrees one hour, or until the center is set.

5. Cool and chill.


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Mr. and Mrs. Young's Power Cookbook: Strength in Eating

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