Search
-
My Feed
Follow Me
Find Me
Watch Me
Recent Posts
Tags
Categories
Recent Comments
Blogroll
Recommended Links
logout
After watching an episode of Sponge Bob Square Pants with my daughter it got me in the mood to try a new recipe…
So in honor of Sponge Bob’s tasty Krabby Patties (if you have kids you know what I am talking about…)
I created another Dad Fitness Meal In Minutes!
It’s a super simple recipe that is high in protein which is good for building lean muscle but without all the gut busting fats that are found in the deep fried batter and tartar sauce covered cakes you might see at your typical seafood restaurant.
Crispy Crab Cakes
1 can of crab meat
2 tbsp minced jalapenos
2 green onions
1/2 of minced red bell pepper
1 egg, slightly beaten
2 tsp dijon mustard
juice of 1 lemon
garlic seasoning
salt and pepper
3/4 cup whole wheat bread crumbs
Preheat oven to 425 F
Mix everything in a bowl except 1/2 cup of breadcrumbs
Using your hands form the crab cakes into patties.
Spread the remaining bread crumbs on a plate and coat each pattie in the crumbs.
Shape each breaded crab cake into patties the size of hockey pucks….
GO CANADA!
Place them on a non-stick baking sheet. I like to cover the baking sheet with parchment paper for no stick and easy clean-up.
Bake for 15 minutes or until brown and crispy.
Top with a spoonful of plain yogurt or seafood sauce. Enjoy!
For more meals plans for men go to www.DadFitness.com to get the Dad Fitness Cookbook for FREE!
Do you have a favorite quick and healthy recipe? Let me know by posting a comment below.
I CRINGE every time I see some clown stroll into the gym cold off the street and start loading up the bar without completing a proper warmup.
Coincidentally it seems the same people who neglect this important part of their workout are the same people complaining about shoulder pain or back pain and wrap themselves up like a mummy before their workout with wrist wraps, elbow wraps, knee wraps and the infamous weight lifting belt for EVERY exercise so they can manage to get through their workout.
Even though I don’t recommend the “old school” warmups of walking on a treadmill for 5 minutes and then static stretching before your workout, (which I will explain in a future post) it is still a lot better than doing nothing at all!
What I do recommend is a Dynamic Warm-Up before you workout, so here is my current warmup I do before EVERY Dad Fitness workout to enhance muscular activation and increase joint mobility.
Give this one a try or let me know what you do for your workout warmup by leaving a comment below…
Before I head off to Florida to attend some fitness business seminars I wanted to share with you some super healthy snacks that I had this weekend AND a quick and healthy recipe that only requires 2 ingredients!
…On Saturday night we headed over to my parents for some HNIC. HNIC is a Canadian tradition and stands for Hockey Night In Canada which airs on CBC for any of you south of the border.
My beloved Pittsburgh Penguins (defending Stanley Cup Champs) played and beat the Toronto Maple “Laughs… I mean Leafs 4-1.
But instead of the regular gut busting sport time munchies like chips and wings, we had two “Super Snacks” that tastes great and is great for you!
Wild Spicy Elk Sausage and Smoked Wild Arctic Char…
This was my first time trying Elk Sausage as Caribou and Moose is more common in our province. The Elk came from Alberta.
The Arctic Char was local and is a lot like the more common smoked salmon.
I can’t emphasize enough the importance of trying to eat wild and local whenever possible to obtain the enormous health benefits of naturally wild foods.
These super snacks were given to us from friends and is a lean source of high quality protein rich in omega 3 fats which help fight inflammation in the body and actually help to burn fat.
But they also taste great!
…and speaking of sausage I got another quick and healthy recipe that you can try this week that to keep you fitter in 2010.
I know you probably don’t want to see another Turkey for awhile after the holidays but that doesn’t mean you have to turn away every recipe with the word Turkey!
So here is a simple healthy recipe for Turkey Sausage Stir-Fry that can be whipped up and on the dinner table in 20 minutes and it’s so simple even a Turkey can do it, no offense…
It only requires 2 ingredients so I don’t even know if you can call this a recipe.
It’s just a damn tasty and healthy meal that you can feed your family without having to worry about all the heart pounding fat and nitrites found it regular sausage.
Here is what I used:
1 pkg of Lilydale Tailgate Italian Turkey Sausage (hot)
1 bag of Artic Garden’s frozen mixed veggies (Thai)
For the sausages: Pre-heat skillet over medium heat, then add sausages and 250ML (1 cup) of water. Cover and heat for 10 minutes, turning sausages once. Remove cover, and cook until golden brown (Approximately 10 minutes).
Slice up sausages and set aside.
For the veggies: Pour vegetables in a microwaveable dish with 1/4 cup of water. Add vegetables. Cook in microwave on high power for recommended time.
Throw cooked sausage slices and cooked veggies back in skillet and stir and fry for a couple minutes.
That’s it. Serve and relish in the applause coming from the family dinner table!
Got a “Super Snack” idea you would like to share? Be sure to post a comment below!
The holiday season is the perfect time to reflect in our past accomplishments, celebrate with family and friends, and rejuvenate for 2010, as we continue to improve our health and fitness.
I want to take a moment to sincerely THANK-YOU for following Dad Fitness. Stay tuned for more great stuff from Dad Fitness in 2010 as we work together to make it our best year ever!
I would like to wish you and your family a safe and happy holiday season and all the best life has to offer in the New Year…
Wishing You Health and Happiness,
Sean Barker
…and if you don’t celebrate Christmas, Happy Festivus!
Do you want to know the REAL secret to transforming your body?
It’s what EVERYONE uses to be successful to lose weight and gain lean muscle in the shortest amount of time…
Athletes use it…
Bodybuilders use it…
Brides to be use it…
and busy dads like us, use it to get that beach body for summer…
It’s a DEADLINE.
If YOU want to be successful with anything in life you need a deadline to keep you accountable to your goals.
Changing your body is no different.
So that’s why I am excited to announce the Dad Fitness 60 Day Challenge!
The deadline to enter is this Monday, October 26th at midnight so you better hurry.
I am looking forward to seeing your Dad Fitness success story!
It cost’s nothing to get started and you can check out the rules and prizes in the link below.
Just think… you can be leaner, stronger and $1000 richer before Christmas Eve.
Click Here For The Dad Fitness 60 Day Challenge