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Nutrition

Recipes

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Postby Cookie » Wed Jan 10, 2007 11:13 am

Okay this one is for Fits,

There are no nutrirional values I`m just typing it out as it is in the book, so it is easy to alter to suit what your own dieatry needs are.....

Basic Bread Recipe

1kg strong bread flour
625ml tepid water
30g fresh yeast or 3 x7g sachets packet stuff
2 tablespoons sugar
2 level teaspoons sea salt
Extra flour for dusting


Pile flour onto clean surface and make a well in the middle. Add half water, then yeast, salt & stir with fork (water mix)...

Slowly bring in the flour from the sides of the well (don`t break the walls). Continue till it is all stodgy and porridge consistancy, add remaining water, continue till stodgy again, then bring in remaining flour to make mix less sticky.

Flour hands & pat & push dough together will all the reamining flour (add extra flour or water if needed).

Knead for 3-5 minutes, until silky and elasticy..

Flout top of dough put in bowl, cover with clingfilm and allow to sit (prove) for 30 mins.

Once it has doudbled in size knock the air out of it for 30 seconds and get ready to add fillings...


Filling(s)

10 slices parma ham (I used to use roast beef)
8 large organic eggs (any will do) boiled for 8 minutes and shelled
400g/14oz cheese (use a mixture of your choice)
2 Handfulls fresh basil
Optional, sundried tomatoes or plum tomatoes & olives..halved
extra virgin olive oil
sea salt ( I use Moldon)
Fresh ground black pepper

Get your dough and dust with flour and roll out into a rectangle about 1cm thick. This will end up being about 1 meter in length and about 18-20cms wide.

Along the middle layout yourmeat, eggs, cheese basil, tomatoes and olives. Drizzle with olive oil and season with slat and pepper.

Pull the dough over the filling so that it looks like a cannelloni shape (long sausage), then bring the two ends together and pinch and pat together firmly to form a doughnut shape.

Transfer to a floured baking tray and leave to prove (rest) for 15 minutes, dust with flour and place in a preheated oven at 180c/350f/gas4 for 35minutes until a nice golden brown., allow to cool and enjoy :grin:
"If you don't have conditioning it doesn't matter how big your muscles are they ain't gonna reach their full potential!"

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"wyrd bið ful aræd" Destiny is Everything
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Postby Scott » Sun Sep 16, 2007 1:52 pm

Making Cottage Cheese *more* Edible

couple of different ways Ive been using cottage cheese. probably doesnt really qualify as a recipe coz its not exactly jamie oliver material but it works for me!

Chocolate Cheese:
650g cottage cheese
50g Options hot chocolate (belgian choc flavour)

blend the cottage cheese until all the lumps are gone.
add in the chocolate powder and blend again.

total mixture: 721cals 99g protein 48.5g carbs 4.6g fat
Split into 3 will give you each serving of : 240cals, 33g protein, 16 carb, 4.6 fat.

you could also add in 100g dessicated coconut to go for a 'bounty bar' type flavour. this will bump up the cals a lot due to the fat content in the coconut but that might still be workable in your diets.

With the added 100g coconut:
total mixture: 1357cals, 107protein 56.5carbs 78fat.
4 servings : 339cals 27protein 14carbs 19.5 fat.

either way it tastes really good and is very filling.


The Rich Franklin Style Shake

This is what Rich has after his morning treadmill session except that Im using Udos oil instead of flax seed oil.
remember though, adjust the oats to suit your needs as this is what Im using in my diet.

200ml water
25g oats
dessertspoon Udos oil (10ml)
1 medium banana (100g)
1 scoop of whey (25g)

blend and drink!

breakdown: 375cals, 24 protein, 39 carbs, 12.9 fat.
without the banana: 280cals, 23 protein, 15.8 carbs, 12.6 fat.

you could also swap the banana for a double hit of udos which will give you: 370cals, 23protein,15.8carbs,21.6fat.

Lots of options there.
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Postby Cookie » Sun Sep 16, 2007 3:43 pm

So Scotty you`ve finally got over your fear of Satans Sperm :lol:

I remeber when you wouldn`t touch cottage cheese.....
"If you don't have conditioning it doesn't matter how big your muscles are they ain't gonna reach their full potential!"

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Postby Scott » Sun Sep 16, 2007 3:49 pm

ONE SMART COOKIE wrote:So Scotty you`ve finally got over your fear of Satans Sperm :lol:

I remeber when you wouldn`t touch cottage cheese.....


LOL! satans sperm. that is such an apt name for it!

I do remember various attempts to eat the stuff. Its minging. I'd rather lick the dogs arse than eat the stuff raw.

but it doesnt give me the fear anymore and all I needed to do was blend it and add chocolate :lol:
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Postby Cookie » Sun Sep 16, 2007 3:56 pm

Scott wrote:
ONE SMART COOKIE wrote:So Scotty you`ve finally got over your fear of Satans Sperm :lol:

I remeber when you wouldn`t touch cottage cheese.....


LOL! satans sperm. that is such an apt name for it!

Well it was you that named it when I tried to get you to use it to up your protein intake many moons ago :lol:

I do remember various attempts to eat the stuff. Its minging. I'd rather lick the dogs arse than eat the stuff raw.

but it doesnt give me the fear anymore and all I needed to do was blend it and add chocolate :lol:
"If you don't have conditioning it doesn't matter how big your muscles are they ain't gonna reach their full potential!"

21st century Takism

"wyrd bið ful aræd" Destiny is Everything
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Postby Scott » Sun Sep 16, 2007 3:57 pm

ONE SMART COOKIE wrote:Well it was you that named it when I tried to get you to use it to up your protein intake many moons ago :lol:



Did I? LOL! fuckin 'ell, Im funny :lol:
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Postby lil john » Wed Jan 23, 2008 11:33 am

couple ive found for protein drinks

Morning

1 banana
1/2 cup of oatmeal
1 cup of protein powder
1 pro biotic drink
Omega oil mix
3/4 pint of full fat milk to loosen it all up

night time protein drink - you don't need the carbs here and protein on its own would be through you too quickly, and so...

1/2 large tub of cottage cheese
1/2 large tub of Bio yoghurt
few scoops of protein
some full fat milk
Omega oil mix
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Re: Recipes

Postby Scott » Tue Feb 02, 2010 12:59 pm

Thought Id bump this. I was reading it last night and theres some damn good info here!
I totally forgot about the 'bounty bar' cottage cheese thing! gonna make some more now.
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Re: Recipes

Postby Cookie » Tue Feb 02, 2010 1:07 pm

Scott wrote:Thought Id bump this. I was reading it last night and theres some damn good info here!
I totally forgot about the 'bounty bar' cottage cheese thing! gonna make some more now.


LOL,

I may have to have a dig round & see if I can find any more myself, currently just adding cinnamon & nutmeg to anything & everything :lol:
"If you don't have conditioning it doesn't matter how big your muscles are they ain't gonna reach their full potential!"

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