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Anabolic Cooking Recipes
Dave Ruel's Anabolic Cookbook
Free Anabolic Cooking Recipes
Dave Ruel, the well-known bodybuilder, fitness coach and nutritionist, wrote the famous "Anabolic Cooking Cookbook" that provides a complete nutrition guide for those who are interested in bodybuilding and fitness.
Below are some sample recipes by Dave Ruel. Notice that eggs are one of the top ingredients on this diet because it is the easiest and best source of quality protein.
Crispy Chic'Nuggets
You will need:
3 pieces chicken breasts (170 grams each)
60 ml of oat bran
60 ml of wheat germ
15 ml of flax seed (coarse)
60 ml of almonds (coarse)
2 ½ ml sea salt
2 ½ ml pepper (white)
Pinched garlic
120 ml water or chicken broth
1 large egg white
How to do it:
Preheat oven to 400°F. Prepare the baking sheet. Line it with parchment paper. Make your chicken breasts into nugget-cuts, about an inch and a half square. Set it aside then combine the dry ingredients in a big tight-fit lid container. Shake it well. This will be the coating mixture. Now, combine water or chicken broth and the lightly beaten egg in a bowl. Dip every piece on your water or egg white mixture. Then dip every piece this time in your coating mixture. One major tip is to ensure that every piece is well coated. Place the chicken on your baking sheet. Once the sheet is full of all the coated chicken, place them in the oven. It will take you approximately 10-15 minutes to bake these or until golden. (Makes 6 servings)
Tuna Patties
You will need:
16 oz. canned tuna (drained)
1 egg white
2 tablespoons of oatmeal
2 tablespoons of diced onion
¼ teaspoon of garlic powder
Salt
Pepper
How to do it:
Beat the egg white. Mix everything altogether in a bowl. Use medium heat on a non-stick frying pan. Use a non-stick cooking spray for best results. Create a couple of patties in your desired size and cook them until both sides become brown. (Makes 2 servings)
Bison Burger
You will need:
1 tablespoon of olive oil
1 onion
2 egg whites
¼ cup of oat bran
¼ cup sweet potato (cooked and mashed)
1 teaspoon oregano
½ teaspoon sea salt
½ teaspoon black pepper (ground)
455 grams of ground bison
How to do it:
Use medium heat for your olive oil on a frying pan. Chop the onion and cook until it softens and becomes golden. Set it aside then mix the oat bran, egg whites, oregano, salt, pepper, and sweet potato altogether using a large bowl. Add the onions and bison then stir. Using your hands, mix all the ingredients. Take the meat and then create flat patties according to your desired size. Grill them on each side until the patties are of your desired doneness. (Makes 4 servings)
Download The Anabolic Cookbook