I hope you had a EGGcellent long Easter weekend.
We had an awesome dinner with family on Saturday enjoying our free-range turkey fresh from the farm.
…Coated with natural organic butter from local grass-fed cows this 16 pounder was juicy and golden brown!
Our daughter Matea loved the local Easter egg hunt outside with our neighbours and of course Easter morning with us, I am sure we will find forgotten chocolate eggs around the house for weeks…
Don’t feel bad over having an OCCASIONAL treat just get back on track the next day and even muffins can be part of a healthy diet if you follow this recipe for my Banana Nut Muffins!
Banana Nut Muffins (gluten-free, dairy-free,)
makes 12 regular sized muffins
2 ripe bananas, mashed
7 omega 3 or free range eggs
1/2 cup almond or coconut milk
1/2 cup agave nectar
1 teaspoon vanilla extract
1/2 teaspoon sea salt
3/4 coconut flour, sifted (this is a must — coconut flour clumps easily)
1 teaspoon baking powder
3/4 cup pecans or walnuts, chopped
Preheat oven to 325 F. Spray muffin pan with cooking spray. Combine the bananas, eggs, milk, agave, vanilla and salt in a bowl. In a separate bowl, combine the sifted coconut flour and baking powder. Slowly add the wet ingredients into the dry and mix until all lumps are gone. Then, fold in the nuts. Pour evenly in muffin tins and bake for 20-25 minutes. Let cool for a few minutes before transferring to a rack.
Enjoy your food, your fitness and your family…
It’s time to make muffins manly and build some muscle with these high protein egg muscle muffins.
These egg muscle muffins are so quick and easy to make and are a great breakfast on the run and yes your wife and kids will love them too!
They are not only good for breakfast as you can freeze them, bring them to work, or pop them in the microwave for a quick snack.
As with an omelet you can add your favorite ingredients like bacon, ham, sausage, veggies, various cheeses, salsa, etc. This recipe makes about 12 muffins.
Ingredients:
10 omega 3 or free range eggs
1/4 cup milk
sea salt
black pepper
garlic powder
I like chopped baby spinach, bell peppers, onions, sun dried tomatoes and old cheddar cheese.
Grease your muffin pan with Pam spray or Coconut oil and preheat your oven to 350 degrees. Whisk together the eggs and spices. Add your meats, veggies, and/or cheeses – and stir to combine. Spoon into muffin pans with large spoon. Fill each mold only 3/4 to allow for eggs rising . Pop them in the oven for 18 minutes, scoop each muffin out with small spoon and enjoy!
Kitchen Hack: Use paper muffin inserts for easy cleanup;-)
Now with these egg muscle muffins you can feel good and manly about baking muffins and have the muscles to prove it, you just might want to lose the apron…
While my wife and Matea was gone out of the house the other evening for a walk, I decided to make use of a few packs of lean ground turkey, a large bottle of tomato sauce, and a large container of dried oregano and parlsey I picked up at Costco and spiced up supper by making Italian Turkey Meatballs.
Extra lean ground turkey is a high source a of muscle building protein and a great healthy alternative to everyday ground beef but it requires a good blend of spices to make the turkey tasty.
I prefer to bake my meatballs in the oven on a baking sheet most of the time instead of frying them as it’s cleaner and easier than pan frying;-) Anything that requires less cleanup sounds good to me!
These are great on their own but in true Italian flavor I simmered them in a thick tomato sauce and put them to rest on a little whole wheat spaghetti, “pa-spaghetti” is Matea’s favorite…
Italian Turkey Meatballs.
- 1 small onion, grated
- 3 garlic cloves, minced
- 1 large omega 3 egg
- 1/4 cup dried whole wheat bread crumbs
- 3 tablespoons ketchup
- 1/4 cup dried parsley leaves
- 1/4 cup grated Parmesan
- 1/4 cup shredded garlic herb cheese
- 1 teaspoon sea salt
- 1/4 teaspoon ground black pepper
- 2 packs extra lean ground turkey
- 3 tablespoons olive oil
- 26 ounces Simple Tomato Sauce, ( I used Prego and added 1 can of tomato paste to thicken the sauce)
Directions
Add the onion, garlic, egg, bread crumbs, ketchup, parsley, cheese, salt and pepper to a large bowl and blend. Mix in the turkey. Shape the turkey mixture into 1 1/4-inch-diameter meatballs. Place on a baking sheet lined with parchment paper.
Place in a oven heated to 400F for 30 minutes turning at halfway. Heat the sauce in a large pan over medium heat. When the meatballs are done add the meatballs and saute for about 5-10 minutes. or until the sauce thickens slightly and the flavors blend. Season the sauce, to taste, with salt and pepper.
Did you earn your carbs? Which means if you want to enjoy some carbohydrate rich foods and still stay lean, then eat them within 2 hours after your Dad Fitness workout when your body will use them to replenish your muscle glycogen energy stores and not store them as fat…If so, transfer the meatball mixture to a plate lined with a little whole wheat pasta. Enjoy!
With the New Year just around the corner we all want a fresh start on our fitness goals. If your main goal is to put on solid muscular weight without looking like a bloated bodybuilder then you need to start the day off right by providing your hungry muscles with the nutrients it needs for muscle growth and repair. Even if your goal is fat loss, remember lean muscle is your body’s fat burning engine…
My favorite breakfast meal has always been an omelet. But while focusing on putting on maximum muscle I wanted to up the protein and stay away from processed carbs. So I came up with The Mexican Muscle Omelet, full of high quality protein from the eggs and beef, healthy fats from the eggs and coconut oil and natural carbs from the veggies and fruit. Plus a little spicy kick to wake up your metabolism!
Don’t even think about using egg whites thinking it’s “healthier” because all the nutrients and half the protein is in the yolk and as holistic strength coach Paul Chek says “do you think God f%ck*d up when he created eggs with a yolk”…
Plus being a busy dad I came up with a few kitchen hacks to make prep time fast and get a perfect omelet any day of the week.
The Mexican Muscle Omelet
4 Whole Omega 3 Enriched Eggs (free range is even better)
1lb of lean ground sirloin
Chopped onions, bell peppers and mushrooms
Sprinkle of shredded cheese
Spoonful of pickled jalapeno peppers
sea salt and pepper
2 Tsp of coconut oil
Heat one skillet on medium heat with 1 tsp of coconut oil.
Add ground beef and fry until brown, add peppers, onions, mushrooms, salt and pepper and fry for another 5 minutes.
In second smaller skillet heat 1 tsp of coconut oil on medium heat and add 4 whole whisked eggs to pan.
When eggs begin to cook push in edges and add some of the beef/veggie mixture from the 1st pan onto one half of the eggs and top with cheese.
Flip half of omelet over until full cooked.
Serve with some fresh fruit and combined with some intense muscle building workouts you will have some fresh new muscle in the New Year.
Kitchen Hacks:
Use the leftover ground beef to make omelets for the family or store it in the fridge to make your morning meal quick and easy.
Use the bigger skillet next to the second smaller skillet to transfer the beef mixture with no mess and the smaller pan makes a perfect size omelet.
Are you scrambling around in the mornings like eggs in a pan trying to fix a quick and nutritious breakfast?
If so, then give this jacked up French Toast recipe a try to feed those hungry muscles before you head out there door.
High Protein Feel Good French Toast
2 slices of 100% Multi-Grain Bread
3 Omega 3 enriched Eggs
1/4 cup of milk
1 scoop of vanilla protein powder
1 tsp of cinnamon
1 tsp of vanilla extract
-Take the eggs, milk, protein powder, cinnamon, and vanilla and whisk them together in a bowl.
-Spray a non stick pan with cooking spray and turn to medium heat.
-Soak each piece of bread for at least 1 minute in the mixture pressing down as to make the toast absorb as much as possible.
-Fry each piece 2-4 minutes each side until golden brown.
Top with fresh fruit or berries…Enjoy!
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