The Stronglifts recipes thread!

[itsbruce]

Three Smoked Fish Salad

This salad is very protein dense because it's mostly fish. It also has a good helping of healthy fats because these are oily fish. It has almost zero carbs. I usually eat it along with another, lighter vegetable-only salad to lighten the meal a bit. The amount given here would last me 3 or 4 meals but some of you have bigger appetites

125g hot smoked trout
225g smoked mackerel
125g hot smoked salmon
Red onion, peeled and sliced
8 radishes, sliced
1 ripe avocado, peeled and diced
20g fresh chives, chopped
50g salad leaves (spinach or rocket or mixed salad or whatever)
6tbsps salad dressing (e.g. mustard dressing, French dressing)

Break the fish into smallish chunks with a fork and mix with the other ingredients. Pour the dressing over.

Not including the dressing, this has (roughly): 110g protein, 110g fat , 18g carbs and 1400 calories. If that's too much fat for you, cut out the mackerel and double the amount of the other two fish. That'll remove over 50g of fat and 300 calories but leave the protein almost exactly the same.

[itsbruce]

Cottage Cheese Salad

With low fat cottage cheese, this has about 220 calories, 6g fat and 25g protein plus all the wholefood goodness from the apple and vegetables. But even regular cottage cheese doesn't have much fat in it. So it's a really good snack (or part of a main meal) for people trying to lose weight by calorie deficit or who just find cottage cheese boring.

1 200g tub of cottage cheese
1 celery stick, chopped
2 radishes, chopped
1 small onion or spring onion, chopped
1 small apple, cored and chopped
1 clove garlic, crushed
1tsp soy sauce
1/2 tsp vinegar (rice vinegar if you can get it)
1/2 tsp sesame oil or flax oil

Just mix it all together.

[Dave70]

Pressed for time? This is how I roll.

Cabbage ( or any leafy veg )
Carrot
Chili
Capsican
Mushroom
Garlic
Broccoli
Shallots.. ect.

Throw the lot in a food processer and pulse it nice and fine, then dump it in your plate.
Then pan fry up a couple of meat patties, steak, pork chops or whatever you remembered to leave in the sink de-frosting when you left for work.
When cooked, place them on top of your colourful vegitable mix, a couple of slices of cheese and away you go!

*I like to sprinkle parmesan over the lot and make a simple olive oil / lemon juice / vinegar / dijon mustard vinaigrette for the salad. Ten minutes, Ive fed two people and I'm out of there.

[itsbruce]

Easy Fruit Fool

3 250g tubs of Quark or Cottage Cheese
600g of fresh berries (strawberries, raspberries, blackberries, whatever). So about 4 cups (or two typical packs from the supermarket).
2 or three tablespoons of Splenda, depending on how sharp or sweet the berries are.

Put in bowl, mix with fork (I like to leave around half of the berries uncrushed, for a less boring texture), done.

Typically, if you use low fat cheese then the bowl is going to contain 100g protein, 580 to 600 calories, 75g carbs and almost zero fat. Use full fat versions if you're bulking up I eat this because it's quick to make, really tasty and packs in the protein.

[NorthstarUK]

Tasty Protien Packed Omlette

Quick easy and very tasty, High in protein, low in carbs

1 medium onion
2 handfulls of chopped mushrooms
Handful of chopped Spanish chorizo
Handful of grated cheese (cheddar, gouda, emmental etc)
3 Eggs
3 tbs of water
Seasoning
Chopped Parsley
3 tbs olive oil

Chop onions and mushrooms fry in large frying pan with olive oil until slightly browned.
Mix eggs, water and seasoning and chuck in frying pan with onions and mushrooms.
Sprinkle cheese and chorizo on generously and cook over a low heat for 5 mins or so until cooked.
Sprinkle with chopped parsley and serve.

I enjoy it with beans for extra protein and some carbs, but you could serve it with salad, coleslaw, chips or baked spud depending on your diet.

[lovestolift]

Asian-style Steak Marinade

This one is a very simple marinade that got a good reception the last time I barbecued. It was preferred over the store-bought marinade. It would work well for the Anabolic Diet or Mehdi's 8 Rules. If using it on the AD, I would count at least 1-2g of carbs from the soy sauce. It's not only tasty, it also provides some healthy fats from the peanut oil.

In a flat casserole dish combine the following:
-1/4 cup of soy sauce
-1/4 cup of peanut oil
-1 Tbsp of chopped garlic
-1 Tbsp of grated ginger (if you freeze it first it makes it easier to grate, and stays fresh longer)
-crushed red chilies to taste

Place the 2-3 steaks in the dish and put them in the fridge, turning over half way through the marinating time. They should marinate for at least 4 hours, but the best result comes from overnight (up to 24 hr).

I haven't tried it with other meats yet, but I imagine it would work equally well on chicken, and possibly pork.

[itsbruce]

Incredibly Easy Fish Paté

1 pack smoked mackerel fillets with peppercorns (roughly 225g)
1 300g tub soft cheese (light soft cheese if worried about fat)

1. Peel silvery skin from back of fillets.
2. Put fillets and cheese in mixer.
3. Turn on mixer.

And that's it. OK, maybe turn the mixer off when it's ready to take out. Result: very tasty fish paté for no effort at all. Keeps for a few days in the fridge, spreads nicely. Yum. Ad a second tub of cheese to the mix if you like it lighter.

If made with light soft cheese, 100g of this will contain about 12.5g protein, 17g fat, 2.5g carbs and 214 calories.
If made with full fat soft cheese, it'll be 11.5g protein, 24g fat, 2g carbs and 267 calories.

[mjh]

that's a good one, thanks bruce. Would go well on toast, I imagine (for the non carb-phobics, of course).

[GeofT]

Porridge Smoothie

This is my favourite muscle building recipe. I love oats but I hate trying to eat 100g of them first thing in the morning. This shake tastes great, will take a couple of minutes to make and 5 minutes to drink. The best part is it tastes great and the oats are fully emulsified into solution - they don't stratify and settle at the bottom and they don't taste gritty when you drink them.

100g rolled oats, ground to a flour. (I do this 50g at a time in a blade coffee mill attachment - grind to a flour and do them in bulk, and store in an old protein tub)
1 heaped scoop vanilla whey
600ml skimmed (nonfat) milk
1 peeled banana
1 cup mixed frozen summer berries

Blend for a minute. About a thousand kcals

[Veritas]

Home made cottage cheese? I made this just now for the first time. And it tastes great. Never tasted store bought cottage cheese so I haven't got any comparisons. Might be a little on the costly side.


Ingredients

* 1 gallon pasteurized skim milk
* 3/4 cup white vinegar
* 1 1/2 teaspoons kosher salt
* 1/2 cup half-and half-or heavy cream

Directions

Pour the skim milk into a large saucepan and place over medium heat. Heat to 120 degrees F. Remove from the heat and gently pour in the vinegar. Stir slowly for 1 to 2 minutes. The curd will separate from the whey. Cover and allow to sit at room temperature for 30 minutes.

Pour the mixture into a colander lined with a tea towel and allow to sit and drain for 5 minutes. Gather up the edges of the cloth and rinse under cold water for 3 to 5 minutes or until the curd is completely cooled, squeezing and moving the mixture the whole time. Once cooled, squeeze as dry as possible and transfer to a mixing bowl. Add the salt and stir to combine, breaking up the curd into bite-size pieces as you go. If ready to serve immediately, stir in the half-and-half or heavy cream. If not, transfer to a sealable container and place in the refrigerator. Add the half and half or heavy cream just prior to serving.

http://www.foodnetwork.com/recipes/alto ... index.html

[mjh]

that's an interesting one Veritas. Do you use the whey that separates from the curds for anything?

[Veritas]

Sorry, I don't know about many uses for it. But you could drink it

Or make Brown Cheese. Not that healthy though.

[lovestolift]

This raises the question of why one would want to do this? How much do you get out of this? Does it save you money?

[Sam277]

Will definatly being trying that home-made cottage cheese. And whilst on the subject, i know a lot of people have trouble stomaching plain cottage cheese, because let's be honest, it's bland.

The way i tend to eat it, and this is very quick, is go for an almost salsa style dish.

Take your cottage cheese, put in in a bowl
- Chop some cherry tomatoes into eights, (3 cuts)
- Chop some hot jalapeno peppers to around the same size.
- Sprinkle some ground black pepper and salt to taste into a bowl.

Then just mix it in. Avacadoes and chorizo (and most sausage meats) are brilliant in here too, although the dish then looses it's main value; low costs.

Yeah that ain't a recipee, but i know a lot of people struggle with the bland taste. Who doesn't like the taste of a salsa like dish?

[lovestolift]

I like to add a bit of olive oil, chopped sun-dried tomatoes, garlic and rosemary and eat it on spinach. It's quite good that way.