The Testosterone Chef Emily Ness
with Christopher Walker & Ali Kuoppala
Published by The Better Foundation
“Life is too short to eat boring food.” –Emily Ness
ACK NO W L E D G E ME N T S Creating an entire cookbook isn’t a quick thing (this one took over eight months to finish), and several people helped in the process who I’d like to thank. First, I’d like to thank Christopher Walker for giving me this unbelievable opportunity to work on such an incredible project. What Chris has been able to accomplish on his own is remarkable, but more so is how he’s used that experience to positively impact so many lives. I’m honored to be apart of something that can help create even more of an impact. Second, I’d like to thank my husband Tom, who is my biggest supporter and I guess you could even say “fan”! He is the one that inspires me everyday, who’s been there from the begining to now, and every step of the way in between. He has kept me positive in times where I’ve felt stuck and uninspired. You’ve always been the big dreamer in everything you do, and I’ve always admired that about you. You constantly reach for goals and exceed those goals; this has really affected the way I think and because of that I’m setting (and reaching) goals I never thought I would ever even set for myself. Next I’d like to thank all my amazing friends and family for supporting me from the very beginning. Especially those who have been making (and sharing) my recipes and using them to improve their health, from weight loss to lowering blood pressure. You all inspire me! Thank you to Ali Kuoppala for providing the nutritional research from his site AnabolicMen.com, an incredible resource for hormone production and optimization. Thank you to our Taste Testers for this cookbook, who tried the recipes as they were being developed and gave me valuable feedback and encouragement... You all have helped me feel like I’m on the path of doing what I’m supposed to be doing: making delicious food for all to enjoy while improving (and optimizing) your health at the same time. Thank you all! Emily
Copyright © 2016 The Better Foundation, LLC. All rights reserved. This book or any portion thereof may not be reproduced or used in any manner whatsoever without the express written permission of the publisher except for the use of brief quotations in a book review. The scanning, uploading, and distribution of this book via the Internet or via any other means without the permission of the publisher is illegal and punishable by law. Please purchase only authorized electronic editions of this book. Don’t participate in or encourage electronic piracy of copyrighted materials. This book is a general educational health-related information product and is intended for healthy adults age 18 and over. This book is solely for information and educational purposes and does not constitute medical advice. Please consult a medical or health professional before you begin any exercise, nutrition, or supplementation program or if you have questions about your health. There may be risks associated with participating in activities or using products mentioned in this book for people in poor health or with pre-existing physical or mental health conditions. Because these risks exist, you should not use the products or participate in the activities described in this book if you are in poor health or if you have a preexisting mental or physical health condition. If you choose to participate in these activities, you do so knowingly and voluntarily of your own free will and accord, assuming all risks associated with these activities. Specific results mentioned in this book should be considered extraordinary, and there are no “typical” results. Because individuals differ, results will differ. First edition. Cover design by Vsevolod Dimitrov. Interior Design by Karen Wickham. Recipe Pictures by Emily Ness.
CONTENTS INTRODUCTION THE BUILDING BLOCKS OF NUTRITION
9 11
STEAK BURGERS CHICKEN FISH & SEAFOOD BREAKFAST CROCKPOT SIDES & SMALL BITES STARCHES SAUCES & SALSAS
17 39 67 79 95 119 131 153 179
APPENDICES
203
7
INTRODUCTION
W
elcome to the Testosterone Chef cookbook, a delectable collection of recipes all designed to support healthy hormone production. tiring from it. However, many of us love to experiment in the kitchen with new recipes and new, more exploratory ways of consuming certain food ingredients and flavors.
Cookbooks are one of the most helpful resources you can own when it comes to optimizing your health properly—especially a cookbook like this one. We’ve paid special attention to design this cookbook with specific recipes that contain ingredients and macronutrient splits aimed to optimize your testosterone (among other hormones) naturally through balanced, micronutrient-dense nutrition.
The Testosterone Chef is a well-designed treatise to flavor, health, and satisfying meals. Please use this as your guide to cooking delicious meals that support hormone optimization. –Christopher Walker, cofounder of Truth Nutraceuticals
Rest assured, as you cook and consume these recipes for yourself or your family that you are taking steps in the right direction for your hormonal health. Some of us can eat the same things every single day, over and over, without
9
THE BUILDING BLOCKS OF NUTRITION
B
efore we get into the recipes, it's critical to understand the basics of eating for maximal hormonal support instead of just randomly eating foods that are testosterone-friendly. Here are some of the important micronutrients to look out for:
Below you can find a quick and simplified explanation of caloric intake, macronutrient ratios, and the importance of micronutrients.
• Vitamin A is stored in testicles (and few other glands of the body). Studies have shown that when there’s no active vitamin A in the testes, T levels start dropping rapidly, and estrogen synthesis shoots up [1]. Also in a study of 155 male twins, a clear correlation was found between vitamin A levels and serum testosterone [2]. In prepubertal teens, vitamin A + iron supplementation is as effective in starting puberty as hormone replacement therapy.[3] • Vitamin B complex (which consists of 8 different water-soluble vitamins), plays an important role in testosterone production and overall bodily energy levels, deficiency in many B vitamins results in increased estrogen levels, increased prolactin levels, and lowered testosterone levels.[4][5][6][7] • Vitamin C has a protective effect on testosterone molecules, and this is because it’s a potent antioxidant and able to block some cortisol
For some, the topics may seem complicated and technical, but once you learn to track macros and calories and get the basic idea of which nutrients are in which foods, you will have very easy time navigating the nutritional sea and use eating as a powerful tool for promoting optimal health. Let’s start with micronutrients...
MICRONUTRIENTS Micronutrients (vitamins and minerals) are crucially important for all of the bodily functions. It takes several vitamins and minerals to create testosterone, whether they are used directly in the synthesis or indirectly to support it. 11
secretion and oxidative damage.[8][9][10][11][12] • Vitamin D supplementation with a dose of 3,332 IU’s for one full year leads to 25% higher testosterone levels in healthy male subjects [13]. The positive correlation with vitamin D levels and serum testosterone have been noted in various other human studies, too.[14]
•
•
[15][16]
• Vitamin E deficient human and rodent subjects both experience a significant drop in LH, FSH, and testosterone levels; conversely, vitamin E supplemented humans and rodents notice significant increases in pituitary LH and FSH, and also in serum testosterone.[17] • Vitamin K2 has been shown in few rodent studies to positively correlate with testosterone production [18] . It’s also important for absorption of calcium and vitamins D and A.
•
• Magnesium intake has had a direct effect on serum testosterone levels in various studies. In one study, 10 mg/kg of magnesium was able to increase free testosterone levels by 24% [19]. In another study, magnesium intake was positively correlated with high serum T levels, and in another large review study, the researchers conclude: “there is evidence that magnesium exerts a positive influence on anabolic hormonal status, including testosterone, in men.” [20][21] • Calcium has its role in controlling neurotransmitter release and the signaling between cells and hormones. Not much is known about its effects on testosterone, but in 1976 a group of researchers found out that calcium stimulates testosterone synthesis in isolated leydig cells [22]. Thirty three years later another study saw that calcium supplementation didn’t alter T levels at rest, but did
•
significantly increase (18%) T levels post-exercise.[23] Selenium, mostly due to its glutathione stimulating effects, has been linked to increased testosterone production and improved sperm parameters in few studies. [24][25] Zinc has a significant positive effect on testosterone production and a deficiency will hammer the endocrine system. In fact, zinc might be one of the most important micronutrients for healthy testosterone production. It has increased testosterone levels in athletes and exercising “normal men” [26][27], in men with a zinc deficiency [28] , in infertile men [29], in animals [30]… It’s also noted in one rodent study that zinc deficiency can upregulate the estrogen receptors by 57% [31], probably due to the fact that zinc has its role in controlling the aromatase enzyme. Boron, although not a very common mineral to supplement with, has few interesting studies backing up its testosterone-boosting effects. In one human study [32] 6 mg’s of boron for 60 days increased free testosterone levels by 29%. In another human study [33], 10 mg’s of boron for 7 days increased free testosterone by 28%. Manganese appears to have a direct GnRH stimulating effect in the brain [34], and logic says that it should therefore also increase testosterone levels. However, megadosing with manganese should not be an option, since it accumulates in the body and can become neurotoxic at high levels. When taken at too high doses, manganese can actually reduce T levels [35].
Simply knowing which micronutrients are critical to testosterone production is the first step. Aside from directly supplementing with some of the above (or taking a daily multivitamin), you should be eating plenty of foods that contain these micronutrients. Some examples of micronutrient-rich foods include: • Egg yolks – rich in choline (which is important for estrogen methylation and liver health), vitamins A, 12
• • • • • •
K2, B1, B2, B5, B9, D, calcium, iron, phosphorus, and zinc. Liver – rich in calcium, choline, magnesium, potassium, copper, iron, zinc, and the vitamins A, D, E, C, K2, and all of the B-complex vitamins. Cheeses – rich in calcium, selenium, vitamin K2, D, and several B-vitamins. Brazil nuts – very high in selenium, also contains boron, magnesium, zinc. Oysters – rich in zinc, vitamin D, magnesium, and selenium. Mushrooms – rich in vitamin D, choline, and selenium. Leafy greens – usually dense in vitamin C, E, B-vitamins, vitamin K1, and antioxidants.
• Avocados – Very good source of the fat-soluble vitamins A and E. • Raisins – good source of boron, selenium, and magnesium. • Citrus fruits – Potassium, vitamin C, antioxidants. • Milk – Calcium, vitamins A, D, B12. • Dark Chocolate – has plenty of magnesium, copper, iron, selenium, manganese, potassium, zinc, and antioxidants. • Red meats – has small amounts of nearly all important minerals, very good source of carnitine. • Potatoes – rich in potassium, vitamin A (sweet potatoes), and iodine. With micronutrients covered, let’s look at the next layer of the nutrition puzzle...
CALORIC INTAKE AND MACRONUTRIENT RATIOS If your goal is to increase testosterone levels naturally, proper knowledge about the ratios of the main macronutrients —protein, fat and carbohydrates (and caloric intake)—play a crucial role.
In a nutshell: • If you don’t need to lose weight, eat maintenance calories or slightly more to support testosterone and thyroid hormone synthesis. • If you do need to lose weight, you will need to lower your caloric intake a bit in order to lose the excess, 300-600 calories/day deficit is great range. • If you need help in figuring out your exact calorie consumption and bodily
For starters, you want to be eating enough to support the hormone synthesis process. Broadly speaking, this means that you should eat relatively close to your maintenance-level calories or slightly above to make sure that your body is getting in all the energy it needs to produce steroid hormones. However, if your goal is to also lose weight, it’s better to be on a slight calorie deficit (approximately 300-600 calories), as consuming less calories than your body uses on a daily basis is the only REAL non-surgical way to lose weight. [36] 13
usage, consider using an app like MyFitnessPal or Fat Secret.
according to the scientific evidence [40] is somewhere between 30-40% of your total daily calories… But what is significantly more important than the total amount of fat is the type of fat you eat.
When it comes to macronutrients, things get bit a more complicated, but not to the point of rocket science. We consume three main macros: protein, fats, and carbohydrates. Certain ratios of these three can make a world of difference in your hormone production. Protein is a crucial macronutrient for building lean tissue (muscle), while many amino acids (the fancier name for different types of protein molecules) also serve as neurotransmitters in the body. If you’ve read any bodybuilding articles, you may have seen that they praise protein and in most cases claim that more protein equates to better gains and health. The thing with this, however, is that even though protein malnutrition is bad for muscles and it has been shown to lower testosterone levels [37], eating excess protein is also bad for testosterone levels [38], and after a certain threshold (most studies draw the line at 0.8g/ lb bodyweight [39]) protein offers little to no benefit for muscle growth. For a male who seeks to increase testosterone levels and simultaneously consume enough protein to grow muscle mass, it’s best to get around 20-25% of your daily calories from protein, which for most guys will also land close to the 0.8g/lb that has been shown to be plenty enough for maximizing muscle protein synthesis. Dietary fat has been shown—in a battery of human and animal studies—to be very important for the synthesis of steroid hormones, which isn’t a big surprise, since all steroid hormones are built around a structural “backbone” called gonane, which is a 17-carbon fat molecule. Broadly speaking, the optimal total intake of fat
• Polyunsaturated fatty-acids (PUFA) have multiple volatile carbon-carbon bonds, which makes them prone to oxidation inside the body (and in many cases they’re rancid even before ingested). High intake of PUFA has been repeatedly shown to lower testosterone levels [41] as well as lower thyroid hormone output. • Monounsaturated fatty-acids (MUFA) have only one double bonded carbon-carbon atom in their structure, while the remaining carbon atoms are in single bonds. This makes MUFA much more stable in the body than PUFA is, making it less prone to oxidation, and better for testosterone production. In fact, several studies have linked higher MUFA intake to higher total testosterone levels [42]. • Saturated fatty-acids (SFA) get lots of bad rep in the mainstream media, although they are the safest, and most stable type of fats that humans can consume. It has been extensively proven [43] that SFA is the best type of fatty-acid to consume for optimal testosterone and thyroid hormone output. To recap: total intake of dietary fat should land between 30-40% of daily calories. It’s best to consume mainly SFA and MUFA, while trying to keep PUFA intake as low as possible. One could argue that if the PUFA intake is minimized, then the total fat intake could be slightly lower too (even as low as 15-25%). Carbohydrates are absolutely crucial for testosterone production, and even more so to thyroid hormone output, which is on par with importance. I’m sure you have seen the “low-carb” and “ketogenic” gurus claim that carbohydrates are unnecessary to the human body and that they only make us fat, but this claim couldn’t be further from the truth. Several studies have shown that increased carbohydrate consumption increases testosterone levels [44], and this 14
effect is pretty much dose-dependent. Add more carbs, testosterone goes higher; reduce carbs, testosterone dips down. This effect is even more pronounced in athletic individuals. What adds to the confusion from these diet gurus is that they blame sugar and simple carbs (like potatoes) for everything. In reality, simple carbohydrates are extraordinarily good sources of fuel for the bodily hormones and energy production. (It would take a book alone to convert many from sugar and carb hysteria, which is why I highly recommend anyone to read the book Ignite your Metabolism by Tim Berzins and look into the work of Dr. Raymond Peat [45]). Without going too much into detail, your daily carbohydrate consumption should be 40-60% of total calories, on the high end if you want to maximize thyroid hormone output and metabolic rate and on the lower end if you’d like to leave more room for fats. This leads us to the actual macronutrient ratios, and which are optimal. The answer is: it depends a bit on the individual and their food choices… Broadly speaking, a good starting point that I’ve recommended for quite some time is: • 20% Protein • 40% Fat • 40% Carbohydrate
To actually calculate these macronutrient percentages, the easiest way is to just use a calorie-tracking app like MyFitnessPal.com. Simply input what you’re eating in their database and it calculates the macros for you, which makes hitting your ideal macronutrient ratios easy. That’s it for the foundational nutrition information. That said, a few final notes on the recipes before we get into the meat and potatoes of this cookbook (pun intended): Sodium – the sodium listed for the nutrition in the recipes in this book does not include added salt, just the sodium in the actual ingredients. If you add salt (which is encouraged, as it brings out more flavor), then you’ll need to account for that in the sodium. Buns – We’ve decided to exclude the nutrition from buns (and pitas) for the recipes in this cookbook (predominantly from the Burgers section). This is because the nutrition varies too greatly from bun to bun that it’s tough finding a standard bun to accurately portray the nutrition in a consistent way for the majority of people that will use this book. Because of this, when you use a bun for burgers, you’ll have to account for the bun in your nutrition outside of the nutrition listed for that recipe. Oils – The preferred oils to use for a testosteronesupporting diet include coconut oil, light olive oil and extra virgin olive oil. Of course, anything cooked in grass-fed butter is simply delicious as well. For cooking, use coconut oil or light olive oil as they have a higher heat tolerance than other oils like extra virgin olive oil. And with that said, it’s time to get to the delicious testosterone-boosting recipes... The information in this section (and largely the principles this cookbook was based on) was provided by Ali Kuoppala, creator of AnabolicMen.com, a site dedicated to helping men naturally increase their testosterone through research-based strategies. Read more at AnabolicMen.com.
For someone who can limit their PUFA intake, an even better ratio would be: • 20% Protein • 25% Fat • 55% Carbohydrate 15
16
STEAK Steak. The king of meat. The most delicious, satisfying and nutritious food on earth. In this section, we introduce you to not just our favorite steak recipes, but also some amazing (and creative) pairings, toppings and sauces. For these recipes, though there are directions for each recipe, we encourage you to cook the steak to your liking and preferred doneness. To help with this, here’s a chart to identify the temperature levels needed to achieve various levels of doneness when cooking steak: Rare Medium-Rare Medium Medium-Well Well Done
120° - 130° 130° - 135° 135° - 145° 145° - 155° 155° +
• Chili-Rubbed Strip Steak with Poblano Cream Sauce 18 • Filet Mignon with Broiled Blue Cheese 20 • Filet Mignon with Mushrooms and Red Wine Dijon Sauce 22 • Marinated Flank Steak 24 • Garlic Butter & Thyme Ribeye 26 • Grilled Strip Steak with Chimichurri Sauce 28 • Ribeye with Horseradish Cream Sauce 30 • Sriracha Honey Butter Ribeye 32 • Surf & Turf Sirloin with Chipotle Cream Sauce 34
Simply use a meat thermometer to check on the steak during the cooking process. A rule of thumb after cooking any steak (for any recipe in the following pages) is to let it sit for at least three to five minutes prior to serving. This will keep the meat juicier and tastier. 17
• T-Bone Steak with Gorgonzola Cheese Sauce 36
CHILI-RUBBED STRIP STEAK WITH ROASTED POBLANO CREAM SAUCE INGREDIENTS:
DIRECTIONS:
1 10-oz. Strip steak 1 tbsp. Chili powder 1 tsp. Cumin ½ tsp. Garlic powder 1 tsp. Paprika ¼ tsp. Black pepper ½ tsp. Salt 2 tsp. Brown sugar
1. Wash and pat dry steak. 2. Coat steak liberally on both sides with rub, pressing spices into the meat. 3. Sear on grill medium-high heat for 1-2 minutes. Then flip to the other side and sear for another 1-2 minutes. 4. Move to low heat and cook for 4-5 minutes on the first side, flip and cook for another 2-3 minutes (medium about 130 degrees). 5. Let rest for at least 5 minutes before slicing. 6. Serve with Roasted Poblano Cream Sauce (see page 194) on top or on the side.
NUTRITION: Serving Size: 1 10-oz steak with 2 tbsp Roasted Poblano Cream Sauce Calories: 668 Fat: 42 Carbs: 10 g Sugar: 8 g Fiber: >1 g Sodium: 191 mg (w/o added salt) Chol: 214 mg Protein: 63 g
18
FILET MIGNON
WITH BROILED BLUE CHEESE INGREDIENTS:
DIRECTIONS:
8 oz. filet mignon Salt and pepper 2 oz. crumbled blue cheese
1. Wash and pat dry steak. Season well with salt and pepper all over the steaks. 2. Place on a preheated grill on medium-high heat for 2 minutes. Flip and cook for another 2 minutes. 3. Move to low heat and cook for another 5 minutes on one side and about 4-5 on the other side, with an internal temperature of 125130 for medium rare. Remove from heat. 4. Turn the oven on to broiler. 5. Place steak in an oven safe dish, top with crumbled blue cheese and put in the oven for about 2 minutes until cheese is fully melted and broiled.
NUTRITION: Servings: 1 Serving Size: 1 8-oz steak with 2 oz. blue cheese Calories: 760 Fat: 56 g Carbs: 1 g Sugar: 0 g Fiber: 0 g Sodium: 902 mg (without added salt) Protein: 57 g Chol: 186 mg
20
FILET MIGNON
WITH MUSHROOM & RED WINE DIJON SAUCE INGREDIENTS:
DIRECTIONS:
9 oz. filet mignon steak 2 tsp. Coconut oil Salt and pepper 1-2 shallots 8 oz. sliced white button mushrooms ¼ cup red wine 2 tbsp. beef stock 1 tbsp. Dijon mustard Fresh thyme sprig Parsley (for topping)
1. Cook steak using desired method and to desired temperature. 2. Let steak rest 3-5 minutes to allow juices to settle (this also helps the steak stay tender). 3. To start the Red Wine Dijon Sauce, add 1-2 shallots to the same pan and sweat them. 4. Add 8 oz. mushrooms to the pan and allow them to cook down. 5. Deglaze the pan with ¼ cup red wine and add the ¼ cup of beef stock. 6. Add 1 tbsp. dijon mustard and stir to combine. 7. Top the steak with the mushrooms, Red Wine Dijon Sauce, thyme sprig and parsley
NUTRITION: Servings: 1 Serving Size: 1 9-oz filet with Red Wine Dijon Sauce drizzled on top Calories: 628 Fat: 28 g Carbs: 4 g Fiber: 1 g Sugar: 1 g Sodium: 218 (w/o added salt) Chol: 198 mg Protein: 75 g
22
MARINATED FLANK STEAK INGREDIENTS:
DIRECTIONS:
1 32-oz flank steak (2 lbs) ½ cup orange juice ¼ cup lime juice 1-2 tbsp. Chili powder (depending on how spicy you like it) 2 tsp. Cumin 3 garlic cloves, minced ½ cup soy sauce 2 tsp. Paprika 2 tsp. Oregano ¼ cup Olive oil 2 tbsp. Honey ¼ cup cilantro Coarse salt and pepper
1. Combine all marinade ingredients into a large bowl and whisk together until smooth. 2. For the flank steak, use a meat mallet to pound out the meat into ½-1 inch thickness (this will make the meat very tender and help to cook more evenly). Place the meat into a large ziplock bag, pour marinade over that, close bag and try to get most of the air out. Place into the fridge for about 30 minutes. 3. When ready to make, remove from fridge and let sit for about 10 minutes at room temp. Remove steak from the bag and season both sides with salt and pepper. 4. Heat grill on medium-high heat. Cook flank steak for 5-7 minutes on each side (for medium-rare). When cooked to your liking, remove from grill and let rest for about 10 minutes. 5. When slicing, make sure to cut into thin strips against the grain.
NUTRITION: Servings: 8 Serving Size: 4 oz. of flank steak Calories: 271 Fat: 15 g Carbs: 7 g Sugar: 5 g Fiber: 0 g Sodium: 635 mg (without added salt) Protein: 25 g Chol: 75 mg
24
GARLIC BUTTER & THYME RIBEYE INGREDIENTS:
DIRECTIONS:
1 16-oz ribeye 2 tbsp. Grass-fed unsalted butter (Kerrygold is great) 1 tbsp. Olive oil 2 garlic cloves 2 sprigs of fresh thyme Coarse sea salt and pepper
1. Rinse steak and pat dry. Season both sides well with salt and pepper. Let sit at room temp for about 15 minutes. 2. In a large cast iron skillet, heat olive oil on high-heat. Add seasoned steak to hot pan and cook for about 5 minutes to get a good crust on it. Flip steaks and then add butter, garlic and thyme sprigs to the pan. 3. While the steak is cooking, take your spoon and start to continuously ladle the melted butter, garlic and thyme mixture over the top of the steak. Cook for an additional 5-7 minutes, which will give you a medium-rare steak. 4. Once steak is cooked to your desired level of doneness, remove from pan. 5. Spoon any of the remaining butter, garlic and thyme on top and place on a cutting board. 6. Let rest for 5-10 minutes.
NUTRITION: Servings: 2 Serving Size: 8 oz. of steak Calories: 799 Fat: 72 g Carbs: 0 g Sugar: 0 g Fiber: 0 g Sodium: 220 mg Protein: 38 g Chol: 190 mg
26
GRILLED STRIP STEAK WITH CHIMICHURRI SAUCE INGREDIENTS:
DIRECTIONS:
2 8-ounce strip steaks ½ cup olive oil (or avocado oil) ¼ cup lime juice ½ cup orange juice ⅓ cup worcestershire sauce 3 garlic cloves, minced 2 tbsp. Red wine vinegar 2 tbsp. Brown sugar Salt and pepper (to taste) Chimichurri Sauce (see page 181)
1. In a small bowl whisk together all marinade ingredients. 2. Place steak into a large ziploc bag, pour marinade over the steak, seal bag and place in fridge to marinade overnight. 3. Remove from fridge about 30 minutes before cooking, season both sides of steak well with salt and pepper. 4. Preheat grill to high heat. 5. When grill is very hot add steak to the grill, cook for about 4-6 minutes, flip steak over and cook for an additional 4-6 minutes (for medium-rare, using a instant read thermometer 135 degrees). 6. NOTE: if at this point the steak is still not cooked fully, move steak off of coals so it’s not directly above them. Let finish cooking until your level of doneness. 7. Once steak is done, remove from grill and let sit for about 10 minutes. 8. Spoon some of the chimichurri sauce right on top (see page 181 for directions).
NUTRITION: Serving Size: 1 8-ounce steak with marinade Servings: 2 Calories: 811 Fat: 63 g Carbs: 20 g Sugar: 22 g Fiber: 0 g Sodium: 1558 mg Protein: 42 g Chol: 94 mg
28
RIBEYE
WITH HORSERADISH CREAM SAUCE INGREDIENTS:
DIRECTIONS:
2 12-oz rib-eye steaks, boneless Salt and pepper 2 tbsp. Coconut oil
1. Wash and pat steaks dry and season well with salt and pepper. 2. Heat 1 tbsp. of oil in a skillet on high heat. Using tongs, gently add one steak to the pan, reduce heat to medium and sear for 2 minutes. Flip steak and lower the heat to medium-low and cook for an additional 3 minutes for medium-rare. 3. Once steak is done, let is rest on a cutting board for a few minutes. 4. Top with 2 tbsp of Horseradish Cream Sauce (see page 187).
NUTRITION: Servings : 2 Serving Size: 1 rib-eye with 2 tbsp sauce Calories: 885 Fat: 65 g Carbs: 6 g Fiber: 0 g Sugar: 1 g Sodium: 660 mg (w/o added salt) Protein: 61 g Chol: 188 mg
30
SRIRACHA HONEY BUTTER RIBEYE INGREDIENTS:
DIRECTIONS:
2 ribeyes (10 oz. a piece) 2 tbsp. Grass-fed butter, softened 1 tbsp. Sriracha 2 tsp. Honey Sea salt and pepper Garlic powder (to taste) 1 tbsp. Coconut oil
1. Melt down the grass-fed butter in a small dish, then combine the butter with the sriracha, honey and a sprinkle of sea salt in a small bowl. Set aside (or refridgerate until ready to use). 2. Season both steaks well with salt, pepper and garlic powder. 3. In a large cast iron skillet heat coconut oil on high heat. When oil is hot, carefully add seasoned ribeye with tongs and let cook for about 2 minutes. 4. After the 2 minutes, flip the ribeye and add butter to the pan, then let it cook for an additional 2 minutes. While cooking, spoon the butter and baste the steak consistently. 5. Flip the steak again and baste for another minute or so, continuously basting the butter mixture over the top of the steak. 6. At this point your steak should be about medium-rare. You can remove the steak if it’s cooked to your liking or cook for another few minutes for more of a medium temperature. 7. Remove steak and baste again with leftover butter mixture and place steak onto a place. Cover with foil (loosely) and let rest for another 8-10 minutes before cutting.
NUTRITION: Servings: 2 Serving Size: 1 ribeye with half the butter mixture Calories: 920 Fat: 75 g Carbs: 6 g Sodium: 165 mg (w/o added salt) Sugar: 6 g Fiber: 0 g Chol: 230 mg Protein: 48 g
32
SURF & TURF SIRLOIN WITH CHIPOTLE CREAM SAUCE INGREDIENTS:
DIRECTIONS:
2 6.5-oz sirloin steaks Salt and pepper 1 tbsp. Coconut oil
1. If steaks are refridgerated, make sure to take them out of the fridge about 30 minutes before cooking. To prep, wash and pat steaks dry on both sides and season well with salt and pepper. 2. Preheat oven to 425°. Line a baking dish with foil. Brush the foil with the coconut oil. 3. Place steaks side by side in the dish. Put pan into the oven for 6-8 minutes. Flip and cook for another 4-6 minutes or until internal temp is around 140 (medium-rare). 4. Once they are cooked to your level of doneness, remove from oven and let rest on a cutting board for a few minutes. 5. Serve with Chipotle Cream Sauce (page 182) and Tequila-Glazed Shrimp (page 142).
Shrimp (page 142)
NUTRITION: Servings: 2 Serving Size: 1 6.5-oz sirloin Calories: 315 Fat: 19 g Carbs: 1 g Fiber: 0 g Sugar: 1 g Sodium: 96 mg (without added salt) Protein: 39 g Chol: 72 mg
34
T-BONE STEAK
WITH GORGONZOLA CHEESE SAUCE INGREDIENTS:
DIRECTIONS:
1 16-oz T-Bone Steak Salt and pepper 1 tbsp. Coconut oil
1. To prep the steaks, take them out of the fridge about 30 minutes before cooking. 2. To prep, rinse and pat steaks dry on both sides and season well with salt and pepper. 3. Preheat oven to 450°. Heat coconut oil in a large oven-safe skillet on high heat. When pan is hot, gently place the steak into the pan using tongs and sear for about 4 minutes on both sides. 4. Once both sides are seared place pan into preheated oven and cook for an additional 6-8 minutes or to an internal temp of 140 (medium-rare), or cook to your level of doneness. 5. Remove steak when done cooking and place onto a cutting board and let rest for a few minutes.
NUTRITION: Servings: 1 Serving Size: 1 16-oz. T-Bone Steak Calories: 1335 Fat: 107 g Carbs: 2 g Fiber: 0 g Sugar: 0 g Sodium: 462 mg (w/o added salt) Protein: 87 g Chol: 298 mg
36
BURGERS When most people think of burgers, they think of fast food, grease bombs, or late night trips to In-N-Out or McDonald’s. And while fast food burgers are typically devoid of any true nutritional value (especially on the micronutrient level), a well-made, grass-fed organic burger with fresh fixings and condiments can be one of the most nutritious and satisfying meals you can eat regularly—without guilt or shame.
• “Triple B” Burger 40 • Beach Bum Burger 42 • Buffalo Ranch Burger 44 • Coffee Crusted Burger 46 • Garlic & Herb Chicken Burger 48 • Grass-Fed Hawaiian Sliders 50 • Lamb Sliders with Tzatziki Sauce 52
In this section, we teach you how to consume over a dozen of our absolute most favorite burger variations.
• Maple Dijon Breakfast Burger 54
These meals will not only give you a great balance of healthy fat, carbohydrates and protein, but will also satisfy your appetite, making it easier to lose fat, train hard in the gym, and not be obsessed with food throughout the day.
• Salmon Burger 58
Note: The nutrition for the recipes in this section do not include nutrition for buns. Because of this, when you use a bun for burgers, you’ll have to account for the bun in your nutrition beyond that of the nutrition listed for the recipes.
39
• Meatloaf Burger 56 • Savory Brie Burger with Caramelized Onions 60 • Smokehouse Brisket Burger 62 • Tuna Burger with Wasabi Avocado Cream Sauce 64
“TRIPLE B” BURGER INGREDIENTS:
DIRECTIONS:
1 lb. grass-fed beef Salt and pepper 4 oz. Blue cheese, crumbled 8 slices Bacon Arugula Hot pepper rasp. Spread (store bought)
1. Form 4 ¼ lb. patties, season boths sides well with salt and pepper. 2. In a large skillet heat coconut oil on medium-high heat. 3. Once pan is heated, add burgers to the hot pan and immediately turn heat down to medium. 4. Cook for 4-5 minutes on each side for medium/medium-rare burger, add crumbled blue cheese. 5. Set burgers to the side to let rest for a few minutes. 6. To assemble the burger, choose your bun and spread with jam (neither included in the nutrition below), then add 1 burger with blue cheese, 2 slices of bacon, and top with fresh arugula.
NUTRITION: Servings: 4 burgers * Serving: 1 ¼-lb burger with 1 oz. blue cheese and 2 slices of bacon * Calories: 420 Fat: 31 g Carbs: 1 g Sugar: 1 g Fiber: 0 g Sodium: 795 mg Chol: 115 mg Protein: 34 g *additional calories for bun and pepper spread
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BEACH BUM BURGER
WITH HONEY MUSTARD AVOCADO SPREAD INGREDIENTS:
DIRECTIONS:
1 lb. grass-fed beef Butter (for cooking) 8 slices bacon Avocado spread (see page 185) 4 slices of smoked gouda cheese Salt and pepper
1. Form 4 ¼ lb. patties, season with garlic powder, parsley and salt and pepper. 2. In a large skillet heat coconut oil on medium-high heat. 3. Once pan is heated, add burgers to the hot pan and immediately turn heat down to medium. 4. Cook for 4-5 minutes on each side for medium/medium-rare burger, add cheese if desired. 5. Set burgers to the side to let rest for a few minutes. 6. To assemble the burger choose your bun then top burger with 1 slice of cheese, 1 serving of the Honey Mustard Avocado Spread, and 2 slices of bacon.
NUTRITION: Servings: 4 Serving: 1 ¼-lb burger with 2 slices of bacon, 1 slice of cheese and 1 serving of the sauce Calories: 508 Fat: 39 g Carbs: 5 g Fiber: 1 g Sugar: 4 g Sodium: 659 mg Chol: 112 mg Protein: 32 g
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BUFFALO RANCH BURGER INGREDIENTS:
DIRECTIONS:
1 lb. grass-fed beef 1 packet Hidden Valley Ranch dry mix ¼ cup buffalo sauce 2-3 green onions, chopped 1 tbsp. grass-fed butter 4 oz. garlic and herb goat cheese buffalo sauce Burger bun of choice
1. To make the patties, combine beef, ranch mix, buffalo sauce, and onions in a large bowl. Use your hands to mix everything together so it’s well dispersed. 2. Start to form 4 equal patties – if you have a scale, weigh them out to 4 oz. per burger. Cover and place in the fridge until ready to cook. 3. In a large skillet heat butter on medium-high heat. When pan is hot enough, add burgers to the pan, turn down heat to medium. Cook for 4-6 minutes, flip and cook for another 4 minutes (this is for a medium burger; adjust cooking time depending on your liking). 4. When burger is about 1 minute away from being done, add 1 oz. of cheese on top of each patty and cover until cooked and cheese melted. 5. Drizzle with more buffalo sauce if desired.
NUTRITION: Servings: 4 Serving Size: 1 4-oz. Patty Calories: 409 Fat: 25 g Carbohydrates: 1 g Sugar: 0 g Fiber: 0 g Protein: 26 g * This includes beef, ranch mix, buffalo sauce and butter.
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COFFEE CRUSTED BURGER INGREDIENTS:
DIRECTIONS:
1 lb. grass-fed beef 1 tbsp. Coconut oil ¼ cup ground coffee 2 tsp. Seasoning salt 1 tbsp. Brown sugar
1. Combine coffee grounds, seasoning salt and brown sugar in a small bowl. 2. Form four ¼-lb patties and season with coffee rub on each side. 3. Heat 1 tbsp. coconut oil in a skillet on medium high. 4. Add burger to the pan, turn down to medium and cook for 4-5 minutes on each side (for medium/medium-rare). 5. Top with cheese (gouda or white cheddar), bacon and maple dijon sauce (page 190).
NUTRITION: Servings: 4 Serving Size: 1 burger with coffee rub (not including bun, cheese, and sauce) Calories: 275 Fat: 20 g Carbs: 2 g Fiber: 0 g Sugar: 2 g Sodium: 66 mg (without added salt) Protein: 21 g
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GARLIC & HERB CHICKEN BURGER INGREDIENTS:
DIRECTIONS:
1 lb. ground chicken breast ¾ cup yellow onion, chopped finely ½ cup parsley, loosely packed then chopped salt and pepper 1 tbsp. olive oil 2 tbsp. garlic aioli sauce (see page 183)
1. Combine chicken, chopped onion, parsley and garlic aioli in a large bowl season well with salt and pepper. Using hands, mix all ingredients together until fully incorporated. Start to form meat mixture into 4 equal patties. 2. Heat oil in a large skillet on medium high heat. 3. Once oil is heated add patties into the pan and turn heat down to medium. 4. Cook for 4-6 minutes on each side or until the internal temperature is 160°. 5. Once burgers are cooked fully, remove from skillet place on a plate or a bun, spoon a tablespoon of more garlic aioli (page 183) and top with arugula.
NUTRITION: Servings: 4 Serving Size: 1 burger + 1 tbsp Garlic Aioli Calories: 287 Fat: 19 g Carbohydrates: 5 g Sugar: 0 g Fiber: 0 g Sodium: 309 mg Protein: 22 g
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GRASS-FED HAWAIIAN SLIDERS INGREDIENTS:
DIRECTIONS:
1 lb. grass fed beef (makes 8 2-oz sliders) 8 slices canadian bacon 8 pineapple rings 8 hawaiian slider rolls Teriyaki sauce (of your choice) Salt and pepper 8 oz. smoked cheddar cheese
1. Preheat grill or skillet (if using a skillet, add 2 tsp. of coconut oil) to medium high heat. 2. Meanwhile, form patties into 2-oz sliders. Season both sides well with salt and pepper. 3. When pan/grill is hot enough add sliders and turn heat immediately down to medium. Cook for about 4 minutes on each side (for medium rare). Add 1 oz of smoked cheddar on each patty the last minute or so to melt completely. 4. Once burgers are cooked to your level of doneness set aside and let rest for a few minutes. In the meantime take your slices of pineapple and canadian back and add to the grill, basting with teriyaki sauce. 5. Cook for just a few minutes on each side just to get them caramelized with the teriyaki sauce. Once those are done remove and place on a plate, set aside. (Optionally you can add your hawaiian rolls to the grill to toast up.) 6. To assemble to sliders, place the patty onto the roll, add 1 tbsp. of teriyaki sauce, canadian bacon, pineapple and top of roll and enjoy!
NUTRITION: Servings: 4 Serving Size: 2 sliders (¼ lb of meat with toppings) Calories: 716 Fat: 32 g Carbs: 62 g Sugar: 34 g Fiber: 2 g Sodium: 2045 mg Protein: 43 g
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LAMB SLIDERS WITH TZATZIKI SAUCE INGREDIENTS:
DIRECTIONS:
1 lb. ground lamb (grass-fed) 1 tbsp. dried oregano 2 tsp. Dried rosemary 1 tsp. Garlic 1 tbsp. Plus 2 tsp. Olive oil Salt and pepper Lemon (optional)
1. Combine lamb, oregano, rosemary, garlic, 2 tsp olive oil and salt and pepper. Mix together until well incorporated (don’t over-mix). 2. Form into 2-oz sliders and place into the fridge until ready to start cooking. 3. To begin cooking, heat grill or large skillet (add 1 tbsp. olive oil) on medium high. Cook on one side for 4 minutes flip and cook for another 2-3 minutes (depending on your likeness). 4. Once sliders are done, optionally squeeze fresh lemon juice on top and serve in a pita with tzatziki sauce (see page 200).
NUTRITION: Servings: 8 Serving Size: 1 slider w/o pita Calories: 170 Fat: 14 g Carbs: 0 g Sugar: 0 g Fiber: 0 g Chol: 41 mg Sodium: 33 mg Protein: 10 g
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MAPLE DIJON BREAKFAST BURGER INGREDIENTS:
DIRECTIONS:
2 ¼-lb. grass-fed beef burgers worcestershire sauce 2 tsp. coconut oil 2 large eggs ½ tbsp unsalted butter sliced cheese (optional) salt & pepper (to taste) Burger bun of choice
1. Take ¼-lb burgers and season both sides with salt and pepper. Drizzle both sides with worcestershire sauce (about 1 tsp for each burger), and rub into the burger to distribute. 2. In a large skillet heat 1 tbsp. coconut oil on medium-high heat. Once pan is heated, add burgers to the hot pan and immediately turn heat down to medium. 3. Cook for 4-5 minutes on each side for medium/medium rare burger, then add cheese if desired (I prefer cheddar cheese for this one). Set burgers to aside to let them rest. 4. In a smaller skillet, heat 1 tbsp. butter on medium-low. Once butter is melted, swirl around to coat the pan. 5. Add eggs to buttered skillet and cook for 2 minutes, then cover and cook for an additional 1-2 minutes until the whites are fully cooked and yolk is still runny. Season with sea salt and pepper. 6. Take fried eggs and place on top of burgers. Drizzle with maple dijon sauce (page 190) and serve.
NUTRITION: Servings: 2 Serving Size: 1 burger with 1 fried egg + sauce (½ the amount) Calories: 415 Fat: 27 g * Carbohydrates: 16 g Fiber: 1 g Sugar: 15 g Protein: 27 g
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MEATLOAF BURGER INGREDIENTS:
DIRECTIONS:
1 lb. grass-fed beef ¾ cup yellow onion, chopped 2 garlic cloves, minced 2 tbsp. Butter 2 tbsp. Ketchup 1 egg, beaten ¼ cup panko breadcrumbs 3 tbsp. Worcheshire sauce 2 tbsp. Dijon mustard Salt and pepper 8 slices of bacon 4 slices of cheese (of your choice)
1. In a large skillet heat 1 tbsp. of butter on medium heat. Once butter is melted, add onion and garlic and cook for about 5-8 minutes, until onion is softened and cooked down. Remove from pan and add to small bowl and let cool completely. 2. In a large bowl add beef, cooled onion mixture, ketchup, egg, panko, worcheshire and Dijon. Season well with salt and pepper. Mix thoroughly with hands until everything thing is evenly dispersed (make sure to not over-mix). 3. Form meat into 4 equal patties (use a food scale to for exact weight). Place patties in the fridge until ready to cook. 4. Heat a griddle/skillet with 1 tbsp butter on medium high-heat. Add patties to the pan when hot and reduce to medium heat. Cook for about 4-5 minutes on each side (for medium rare). 5. Add cheese (optional) for the last few minutes of cooking. 6. Serve on a bun with crispy bacon and your favorite sauce (I prefer BBQ).
NUTRITION: Servings: 4 Serving Size: 1 burger (¼ of the mixture, topped with 1 slice of cheese and 2 pieces of bacon), not including bun Calories: 428 Fat: 31 g Carbs: 5 g Sugar: 1 g Fiber: 0 g Sodium: 468 mg Protein: 31 g
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SALMON BURGERS
WITH LEMON GARLIC GREEK YOGURT SAUCE INGREDIENTS:
DIRECTIONS:
10 oz. cooked salmon, shredded 1 egg, beaten ¼ cup panko 1 tbsp. Dijon 1 tbsp. Dill ½ tsp. Sage ½ tsp. Onion powder 1 tbsp. Coconut oil (for searing) Salt and pepper
1. Combine cooked salmon, egg, panko, dijon, dill, sage, onion powder, salt and pepper (to taste). Mix until all incorporated. 2. Form and press together to make 2 equal patties. 3. Place into the fridge for a half hour or overnight. 4. Heat oil in a large skillet (can use a griddle or even make on the grill) to medium-high heat. 5. Place patties into the hot oil and cook for 4-5 minutes on each side until cooked through. 6. Serve immediately with 2 tbsp of Lemon Garlic Greek Yogurt sauce (see page 188).
NUTRITION: Servings: 2 Serving Size: 1 burger + 2 tbsp sauce Calories: 361 Fat: 18 g Carbs: 7 g Fiber: 0 g Sugar: less than 1 g Sodium: 86 mg (w/o added salt) Protein: 43 g Chol: 92 mg
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SAVORY BRIE BURGER WITH CARAMELIZED ONIONS INGREDIENTS:
DIRECTIONS:
Burgers: 1 lb. grass-fed beef 1 tbsp of butter or oil (for cooking) Salt and pepper Peach preserves 4 oz. Brie cheese
1. Make the caramelized onions first. To begin, heat butter on medium heat. Cut onion in half lengthwise (top-down). Place onion halves on the sides face-down and make thin cuts against the grain of the onion so you’re left with slices. 2. Toss sliced onions in butter and cook down for 30-40 minutes, stirring and scraping pan every 3-5 minutes. Add broth to deglaze the pan and cook until broth is all soaked up. When onions are fully caramelized they will be deep brown in color. Season with salt and pepper. 3. Form patties into ¼ lb. grass-fed beef patties. Season both sides with salt and pepper. Refrigerate until ready to serve. 4. To cook, add burger to the pan, turn down to medium and cook for 4-5 minutes on each side (for medium/medium-rare). Top with brie slices last few minutes of cooking. 5. Spoon 1-2 tbsp. peach preserves on top of the cheese and then caramelized onions. Serve immediately.
Onions: 1-2 yellow onions 1-2 tbsp. Butter 2-3 tbsp. Beef broth
NUTRITION: Servings: 4 Serving Size: 1 ¼-lb burger with 1 oz. brie cheese, 1 tbsp. Fruit preserve, 1 oz. caramelized onions Calories: 430 Fat: 29 g Carbs: 16 g Sugar: 12 g Fiber: 0 g Sodium: 243 mg Chol: 121 mg Protein: 27 g
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SMOKEHOUSE BRISKET BURGER INGREDIENTS:
DIRECTIONS:
Burgers: 1 lb. grass fed beef Salt and pepper 1 tbsp. Coconut oil 1 slice of cheese (of your choice)
1. Add all sauce ingredients into a large crockpot. Cut the brisket in half widthwise (so it’s easier to fit into the crockpot). Generously sprinkle brisket with rub while rubbing into all sides of the meat. Place brisket into the crockpot, set to LOW for 10 hours. 2. After brisket is cooked, start the burgers by taking ¼-lb patties and season both sides with salt and pepper. Drizzle both sides with worcestershire sauce (about 1 tsp for each burger) and rub into the burger to distribute. 3. In a large skillet, heat 1 tbsp coconut oil on medium-high heat. Once pan is heated, add burgers to the hot pan and immediately turn heat down to medium. Cook for 4-5 minutes on each side for medium/medium rare burger, adding cheese if desired (I added some cheddar cheese) 1-2 minutes before they’re done. Set burgers to the side to let them rest. 4. Top burger with brisket and onion rings (see page 140). *
Brisket rub: ¼ cup paprika 1 tbsp. chili powder 1 tbsp. dark brown sugar 1 tbsp. kosher salt 1 tsp. cayenne 1 tsp. garlic powder 1 tsp. freshly ground black pepper BBQ sauce: 1 cup ketchup ⅓ cup brown sugar ½ cup water ¼ cup finely chopped onion 2 tbsp. apple cider vinegar 3 tbsp. worcestershire sauce 1 tsp. garlic 2-3 chipotles, finely chopped 1 tsp. black pepper
NUTRITION: Servings: approx. 4 burgers Serving Size: 1 4-oz burger, 2 oz. brisket, 1 slice of cheese and 1 serving of onion rings * Calories: 645 Fat: 39 g Carbs: 28 g Sugar: 7 g
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Fiber: 1 g Sodium: 824 mg Protein: 47 g * Nutrition not including bun.
TUNA BURGER
WITH WASABI AVOCADO CREAM SAUCE INGREDIENTS:
DIRECTIONS:
2 6-oz. Sushi grade tuna fillets 1 tbsp. coconut oil 1 cup cherry tomatoes, chopped 2-3 green onions, sliced 1 jalapeno, diced 1 tbsp. sweet chili sauce Salt and pepper Wonton strips (optional), or: 4 egg roll wrappers, cut into strips ½ cup coconut oil (for wonton strips)
1. Heat oil on medium-high. Add strips to the oil in batches and cook until golden brown (just a minute or so). Season with salt (optional). 2. To make the salsa topping, combine cherry tomatoes, sliced green onions, diced jalapenos, and sweet chili sauce in a small bowl and stir to combine. Refrigerate until ready to use. 3. Remove tuna from fridge about 30 minutes before cooking. Season tuna fillets well with salt and pepper. 4. Heat oil in large skillet on medium heat. Add steaks to the pan and cook 2 minutes on each side (cook longer for a more well-done tuna steak). 5. Serve on bun of choice (not included in the nutrition for this recipe), one serving of wasabi avocado sauce (2 tbsp), sweet chili salsa and optionally wonton strips (also not included in nutrition).
NUTRITION: Servings: 2 Serving Size: 1 6-oz. tuna steak “burger” with 1 serving of sauce and salsa Calories: 368 Fat: 21 g Carbohydrates: 3 g Sugar: 0 g Fiber: 0 g Sodium: 92 mg (w/o added salt) Protein: 40 g Chol: 76 mg * Bun and wonton strips not included.
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CHICKEN Chicken isn’t just a great source of protein; it’s also a fantastic source of good animal fats.
• Jammin’ Jamaican Chicken 68
Moreover, if you consume the entire animal or use the carcass to prepare bone broth, then you also get the added benefits of the extremely micronutrient-rich joints, ligaments, and organ meats.
• Cornbread Waffles with BBQ Pulled Chicken 72
In this section, we share our favorite chicken recipes to support hormonal health.
• Baked Chicken Chimichangas 76
After making these recipes, you’ll never look at a chicken breast as a bland meal ever again.
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• Chicken & Waffles 70
• Seared Chicken Thighs with Mushroom Cream Sauce 74
JAMMIN’ JAMAICAN CHICKEN INGREDIENTS:
DIRECTIONS:
2 lbs. boneless skinless chicken breast 2 green onions 1 tbsp. allspice berries (whole) 1 tbsp. peppercorns 1 tbsp. red pepper flakes 2 tsp. ginger 1 habanero pepper 1 garlic clove 1 tbsp. light brown sugar 2 tbsp. honey 1 tbsp. soy sauce 1 tbsp. sea salt 1 tbsp. dried thyme 1-2 tbsp. coconut oil
1. Start by prepping the chicken. You can cut chicken into boneless wing-size chunks or tenders, or simply pound out the chicken breast till it’s 1-inch in thickness - your choice. Afterward, place in a large bowl. Set aside. 2. To make the marinade, use a coffee grinder for the spices. If you have a mortar that is great too. If you don’t have either, just substitute ground spices. Put the allspice berries, peppercorns, red pepper flakes and sea salt into the coffee grinder and pulse until fine. 3. Transfer to a food processor; add ginger, habanero, garlic and thyme, then pour into a bowl and add brown sugar, honey, soy sauce, green onions and coconut oil. Stir together until fully combined. 4. Spoon marinade/rub over the chicken and using your hands spread it evenly over every piece. Place in the refrigerator for a few hours or preferably overnight. 5. To cook (using boneless wing-sized pieces of chicken), heat 1 tbsp of coconut oil in a large skillet over medium heat. (If you have a grill, I’d recommend using that instead.) 6. Add chicken and cook on each side for 7-8 minutes, until fully cooked through.
NUTRITION: Servings: 4 Serving Size: 8 oz. jerk chicken Calories: 304 Fat: 8 g Carbs: 12 g Fiber: 0 g Sugar: 11 g Sodium: 394 mg Protein: 50 g
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CHICKEN AND WAFFLES INGREDIENTS:
DIRECTIONS:
Waffles: 1 ½ cup kodiak cakes 1 ½ cup water ¾ cup green onion, chopped ¾ cup sharp cheddar, shredded ½ cup bacon bits
1. To make the chicken, start by preheating the oven to 375°. Line a baking sheet with foil and then place a wire rack on top of that. 2. To coat the chicken add panko mix to one bowl and set aside. In another bowl, add eggs, milk, maple and hot sauce and whisk together, then set aside. 3. Take the chicken and dip into the milk/egg mixture first and then add to the panko mixture and press into the chicken to fully coat. Place chicken on the wire rack. Repeat until you’ve coated all the chicken. 4. Place baking sheet into the oven for about 30-35 minutes, until chicken is fully cooked. 5. While those are cooking, to make the waffles, add all waffle ingredients in a medium size bowl. Whisk together until fully combined. 6. Heat up waffle iron. Spray with cooking spray and add batter using a ¼ cup measuring cup for each waffle. Close and cook until done (they should be golden-brown in color). Repeat until you use all the batter (about 6 waffles total). 7. To serve, top one waffle with a chicken breast and 2 tbsp of the sweet and spicy sauce (see page 197).
Chicken: 2 lb. boneless skinless chicken breast (about 6 chicken breasts) 2 eggs, beaten ¼ cup whole milk 1 tbsp. Agave maple syrup 1 dash of hot sauce 1 ½ cup panko breadcrumbs 2 tsp. Paprika ¼ cup coconut oil, melted Salt and pepper
NUTRITION: Servings: approx. 6 Serving Size: 1 waffle with 1 breaded chicken breast (about 5.3 oz. chicken breast) and 2 tbsp sauce Calories: 535 Fat: 19 g Carbs: 44 g Fiber: 3 g
Sugar: 21 g Sodium: 1060 mg Protein: 48 g Chol: 184 mg 70
CORNBREAD WAFFLES WITH BBQ PULLED CHICKEN INGREDIENTS:
DIRECTIONS:
1.5 lbs. boneless skinless chicken breast 1 bottle BBQ sauce (of your choice) Smoked gouda cheese (slices) 2 cups cornmeal 1 cup all-purpose flour * 1½ tsp. Baking powder 1 tsp. Baking soda 1¼ tsp. Salt 1¼ cup whole milk ½ cup plain Greek yogurt 4 tbsp. Grass-fed butter, melted ¼ cup sugar 2 eggs, beaten
1. In a crockpot, add BBQ sauce then add chicken, cover and cook on LOW for 6-8 hours. 2. Once chicken is cooked, remove from crockpot, shred chicken, then add it back to crockpot to toss in sauce. 3. For the cornbread waffles, in a large bowl whisk together cornmeal, flour, baking powder, baking soda, 1¼ tsp salt, 1¼ cup milk, Greek yogurt, butter, ¼ cup sugar and eggs until fully combined. 4. Heat a waffle maker; once ready to cook, spray the grates with cooking spray and add ⅓ cup of batter for each waffle, then close to cook. Repeat until all waffles are made (about 10 waffles). 5. To build your waffles place one waffle on the bottom, add 2 oz. chicken, ½ slice of cheese, then another waffle, 2 oz. meat and remaining ½ slice of cheese. Optionally drizzle with more BBQ sauce.
* Can substitute for gluten-free flour of choice
NUTRITION: Servings: approx. 5 Serving Size: 2 waffles with 4 oz. meat (with sauce) and 1 slice of cheese Calories: 610 Fat: 15 g Carbs: 81 g Sugar: 26 g Fiber: 4 g Sodium: 496 mg Protein: 38 g 72
SEARED CHICKEN THIGHS WITH MUSHROOM CREAM SAUCE INGREDIENTS:
DIRECTIONS:
30 oz. chicken thighs (approx. 4 thighs) 2 tbsp. Coconut oil 4 oz. cooked asparagus ½ yellow onion, chopped 16 oz. white button mushrooms 1 cup heavy cream Salt and pepper Fresh thyme sprigs
1. Preheat oven to 350°. Line a baking sheet with foil. 2. Season chicken with salt and pepper on each side and set aside. 3. Meanwhile in a large skillet, heat 1 tbsp of oil on medium high. Add seasoned chicken thighs skin side down and sear for about 4-5 minutes to get a nice crust. 4. Remove from the pan and place the chicken skin side up on the baking sheet. Place into the oven for 20-25 minutes depending on thickness of the chicken, until cooked through. 5. In a large skillet on medium heat add remaining 1 tbsp of oil, then add mushrooms. Cook for 3-5 minutes until all liquid is fully absorbed. 6. Add chopped onions and cook down for another 5 minutes. Add garlic and season with salt and pepper. Pour in cream and a couple thyme sprigs and season with salt and pepper. 7. Bring to a boil, then reduce to a simmer, stirring to combine all ingredients. Simmer for 3-5 minutes, then season with more salt (if needed). Add cooked asparagus pieces for the last few minutes and stir. 8. Place cooked chicken thighs into the sauce and serve.
NUTRITION: Servings: 4 Serving Size; 1 chicken thigh with mushroom sauce Calories: 679 Fat: 55 g Carbs: 2 g Sugar: 0 g Sodium: 638 mg Fiber: 0 g Protein: 25 g
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BAKED CHICKEN CHIMICHANGAS INGREDIENTS:
DIRECTIONS:
2 tsp. coconut oil 1lb. lean ground turkey ½ yellow onion, diced 1 jalapeño, diced and seeded (I left in seeds for extra spice) 1 packet taco seasoning (I used reduced sodium) ½ cup Alouette Smoky Jalapeño soft spreadable cheese ½ cup shredded Mexican cheese ½ cup fat free refried beans ½ cup guacamole (see page 132) 8 Udi’s Gluten-Free Plain Tortillas cooking spray toothpicks
1. Preheat oven to 350°. Line a baking sheet with foil and spray with cooking spray. 2. In a large skillet heat oil on medium heat. Add diced onion and jalapeño and cook down for 5 minutes. 3. Add ground turkey to the skillet and start to break apart while cooking. Once meat is cooked and broken apart, add taco packet and follow the directions on the packet. When meat is done turn off heat and set aside. 4. To build the chimichangas, warm tortillas so they are easier to work with. Spread 1 tbsp. jalapeño cheese on the middle of the tortilla, then 1 tbsp. of refried beans, 1 tbsp. guacamole (see page 132), 2 ounces of cooked turkey; then fold up the bottom over the meat, fold in the the two sides that are opposite of that, then flip the whole thing over to close. Seam side should be down. Use toothpicks on the seam side to help keep closed. Place onto the baking sheet seam side down. Repeat until you have 8 chimichangas. 5. Spray tops of chimichangas with cooking spray and place into the oven for 15 minutes and flip. Cook for another 10 minutes. Take out of the oven sprinkle each one with 1 tbsp. of shredded Mexican cheese and place back into the oven for 3 minutes, until lightly browned and crispy. Serve immediately. Note: one serving contains 1 tortilla with 2 oz. cooked turkey, 1 tbsp. jalapeño spread, 1 tbsp. beans, 1 tbsp. guacamole and 1 tbsp. shredded cheese.
NUTRITION: Servings: 8 Serving Size: 1 chimichanga * Calories: 370 Fat: 17 g Carbohydrates: 32 g Sugar: 1 g Fiber: 3 g Protein: 18 g
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FISH & SEAFOOD Seafood and shellfish are great cornerstones for micronutrient-rich protein sources, rich in zinc, selenium and other amazing nutrients.
• Ahi Tuna Bowl 80
In this section, we outline our absolute favorite seafood recipes for you to use to make incredible meals.
• Parmesan Garlic Crusted Cod 84
Always use fresh, wild-caught fish, as the fatty acid profile is far favorable over farmed, grain-fed fish.
• Honey Lime Sriracha Glazed Salmon 88
It also tastes head-and-shoulders better.
• Macadamia Crusted Mahi 90
• Seared Tuna with Wasabi Avocado Cream Sauce 82 • Chili Rubbed Salmon 86
• Thai Peanut Mahi 92
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AHI TUNA BOWL INGREDIENTS:
DIRECTIONS:
2 8-oz sushi-grade ahi tuna steaks 1 tbsp. coconut oil sesame seeds salt and pepper ⅔ cup cooked jasmine rice 1 medium avocado, sliced 1 ripe mango, diced 1/3 cup chopped red onion 1 jalapeno, diced and seeded (add some seeds for more heat) ¼ cup fresh cilantro, chopped ½ juice of a lime salt (to taste)
1. Start by making the Mango Salsa. In a bowl combine mango (cubed), red onion, jalapeno, cilantro, stir together. 2. Squeeze the juice from half of one lime into the mixture and stir to combine. Season with salt to taste. Refrigerate until ready to serve. 3. To make the tuna, first wash and dry the tuna steaks. Fully coat each side of the tuna steaks with sesame seeds and then season with salt and pepper. Set aside on a plate. 4. In a large skillet, heat 1 tbsp. coconut oil on high heat. When pan is hot, add tuna steaks and cook for just under one minute (45-50 seconds). Flip and repeat. 5. With a set of tongs, pick up the tuna steak and sear the sides for 20 seconds (or less) and repeat on all sides. This will leave the tuna steaks rare on the inside. 6. Once tuna is cooked to your liking, place on a cutting board and slice on an angle going against the grain. Top with salsa and serve (optionally with sauce of choice).
NUTRITION: Servings: 2 Serving Size: 1 8-oz. tuna steak with ⅔ cup rice, ½ avocado, mango salsa Calories: 576 Fat: 21 g Carbohydrates: 40 g Fiber: 6 g Sugar: 0 g Sodium: 100 mg Protein: 58 g
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SEARED TUNA
WITH WASABI AVOCADO CREAM SAUCE INGREDIENTS:
DIRECTIONS:
2 8-oz sushi-grade ahi tuna steaks Salt and pepper Sesame seeds 1 tbsp. Coconut oil
1. First wash and dry the tuna steaks. Fully coat each side of the tuna steaks with sesame seeds and then season with salt and pepper. Set aside on a plate. 2. In a large skillet, heat 1 tbsp. coconut oil on high heat. When pan is hot, add tuna steaks and cook for just under one minute (45-50 seconds). Flip and repeat. 3. With a set of tongs, pick up the tuna steak and sear the sides for 20 seconds (or less) and repeat on all sides. This will leave the tuna steaks rare on the inside. 4. Once tuna is cooked to your liking, place on a cutting board and slice on an angle going against the grain. 5. Pour wasabi avocado cream sauce (see page 201) over the top or place on the side as a dipping sauce.
NUTRITION: Servings: 2 Serving Size: 1 8-oz seared tuna steak Calories: 405 Fat: 11 g Carbs: 1 g Sugar: 0 g Sodium: 74 mg Fiber: less than 1 Chol: 189 mg Protein: 53 g
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PARMESAN GARLIC CRUSTED COD INGREDIENTS:
DIRECTIONS:
4 5-oz cod fillets 1 egg ¼ cup flour 1 cup panko breadcrumbs 1 tbsp. Parsley 2 tsp. Garlic salt ¼ cup grated parmesan salt and pepper
1. Preheat oven to 400°. Line a baking sheet with foil and spray with cooking spray. 2. Remove filets from the fridge, wash them and pat them dry. 3. Take 3 shallow bowls or plates, add flour to one and season well with salt and pepper. For the second bowl add egg and beat with fork. The third bowl add panko, parsley, garlic salt, and parmesan cheese. Mix together with fork until all ingredients are evenly distributed. 4. LIne the bowls up in the order you prepared them. Take one piece of cod, add to the bowl with flour and coat thoroughly. Dip in the egg mixture. Finally coat well with panko mixture, pressing into each side of the filet. 5. Place fillet on prepared baking sheet. Repeat process until all cod filets have been coated. Place cod into the preheated oven and cook for 20 minutes or until cooked and flakey. 6. Serve immediately.
NUTRITION: Servings: 4 Serving Size: 1 cod filet Calories: 230 Fat: 7 g Carbs: 18 g Fiber: > 1 g Sugar: 1 g
* For extra t-boosting, top this dish with sauteed mushrooms.
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CHILI RUBBED SALMON WITH SWEET POTATO SUCCOTASH INGREDIENTS:
DIRECTIONS:
2 6-oz salmon filets 6 oz. sweet potatoes, peeled and diced into small pieces ½ cup black beans ½ cup corn ¾ cup yellow onion, chopped 2 tsp. Coconut oil 2 tsp. Brown sugar 1 tsp. Chili powder ½ tsp. Cumin ¼ tsp. Paprika ⅛ tsp. Black pepper ¼ tsp. Salt
1. First, make the Red Chile Sauce (see page 192). 2. Once made, add sweet potatoes to the sauce and heat on a simmer until potatoes are cooked (about 20 minutes). Add corn and black beans, then stir to combine. Season with more salt and pepper to taste. 3. Start to preheat grill to medium heat. 4. To make the seasoning rub, combine brown sugar, chili powder, cumin, paprika, salt and black pepper in a small bowl and mix together. Set aside. 5. Rinse salmon and pat dry. Brush salmon with coconut oil, then sprinkle seasoning rub generously on both salmon fillets. 6. Cook for 6-8 minutes on each side and serve on a bed of the sweet potato and red chile sauce.
NUTRITION: Servings: 2 Serving Size: 1 6-oz salmon fillet with seasoning and ½ sw. Pot. succotash and sauce Calories: 530 Fat: 11 g Carbs: 63 g Sugar: 22 g Fiber: 13 g Sodium: 1190 mg Protein: 46 g Chol: 83 mg
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HONEY LIME SRIRACHA GLAZED SALMON INGREDIENTS:
DIRECTIONS:
1 10-oz. salmon filet 1 tbsp. Coconut oil 1 garlic clove. Minced 2 tbsp. Sriracha 1 tbsp. Soy sauce 1 tbsp. Honey 1 tbsp. Rice vinegar ½ tsp. Sesame oil 1 tsp. Sesame seeds (optional) Lime juice
1. To make the glaze, combine coconut oil, garlic, sriracha, soy sauce, honey, rice vinegar, sesame oil, seeds and a squeeze of fresh lime juice. Whisk together until fully combined and set aside. 2. To make the salmon, start by preheating the oven to 425°. Wash salmon filets and pat dry, season with salt and pepper and place onto a parchment lined baking sheet. 3. Place into the oven for 10 minutes. Remove from oven and brush the salmon generously with the glaze. 4. Put back into the oven for another 10 minutes or until fully cooked.
NUTRITION: Servings: 1 Calories: 565 Fat: 26 g Carbs: 24 g Fiber: 0 g Sugar: 22 g Sodium: 1,776 mg Protein: 58 g
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MACADAMIA CRUSTED MAHI INGREDIENTS:
DIRECTIONS:
2 5-oz. mahi mahi filets ¼ cup macadamia nuts ¼ cup panko bread crumbs 1 large egg 2 tbsp. Light coconut milk 1 tbsp. Coconut oil Salt and pepper
1. Preheat to 450°. Wash and pat dry the mahi fillets, then season with salt and pepper and set aside. 2. Add macadamia nuts to a food processor and pulse just enough to break up into very small pieces, not as fine as flour. In one bowl mix together macadamia nuts and panko. In another bowl whisk together egg and coconut milk. 3. Add coconut oil to a large skillet and heat on medium-high. Take the mahi and coat with egg mixture and then the panko mixture pressing it into the fish to fully coat both sides. 4. Carefully add the mahi fillets to the hot skillet and cook for 3 minutes on each side to form a nice golden crust. 5. Take skillet and place into preheated oven for an additional 10 minutes or until fully cooked.
NUTRITION: Servings: 2 Serving Size: 1 filet Calories: 350 Fat: 21 g Carbs: 9 g Sugar: 1 g Fiber: 1 g Sodium: 236 mg Chol: 199 mg Protein: 31 g
90
THAI PEANUT MAHI INGREDIENTS:
DIRECTIONS:
2 5-oz. Mahi fillets 1 tbsp. Coconut oil Salt and pepper Chopped peanuts Cilantro Jalapenos
1. Preheat oven to 400°. Line a baking sheet with parchment paper. 2. Wash and pat dry the mahi fillets. Brush olive oil on both fillets and season with salt and pepper. Place into the oven for 18-20 minutes, until fully cooked. 3. Meanwhile, make the thai peanut sauce (see page 198). Heat sauce on a simmer until ready to serve (can optionally add chopped peanuts to the sauce). 4. When ready to serve spoon a few tablespoons on top of the mahi or on the side as a dipping sauce. Sprinkle fresh cilantro on top and serve.
NUTRITION: Servings: 2 Serving Size: 1 fillet + 3 tbsp sauce Calories: 290 Fat: 11 g Carbs: 2 g Fiber: >1 g Sugar: >1 g Sodium: 319 mg Protein: 27 g
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BREAKFAST Who doesn’t love breakfast food?
• Cinnamon Roll Pancakes 96
And no, I’m not just talking about the stereotypical eggs and bacon… I’m talking about waffles, omelettes, and the king of breakfast food: pancakes.
• Maple Bacon Pancakes 98
Even if you practice intermittent fasting daily, remember: there are no rules when it comes to eating breakfast foods. Feel free to eat them any time of the day.
• Chocolate Chip Waffles with Mixed Berry Sauce 102
Look at pancakes, for example. You don’t need to eat breakfast to eat pancakes; in fact, pancakes make an incredible post-training dinner with some eggs and a smoothie. The following “breakfast food” recipes are delicious and filling, and make the perfectly testosterone-friendly meal any time of the day. Several of these recipes are made using our suggested base, gluten-free Kodiak Cakes pancake mix. Not only do Kodiak Cakes mixes taste absolutely incredible, but they’re simple to use and extremely versatile.
95
• Tropical Coconut Macadamia Pancakes 100
• Spicy Waffle Breakfast Sandwich 104 • Waffle French Toast Bake 106 • Caprese Omelet 108 • Carmelized Onion and Mushroom Breakfast Bake 110 • Huevos Rancheros 112 • Maple Chipotle Breakfast Bowl 114 • Southwest Egg and Hashbrown Bake 116
CINNAMON ROLL PANCAKES INGREDIENTS:
DIRECTIONS:
1 cup Gluten-Free Kodiak Cakes pancake mix 1 cup of water 2 stevia packets 3 tbsp. Grass-fed unsalted butter, melted 4 tbsp. Brown sugar 2 tsp. Cinnamon 1 cup nonfat plain Greek yogurt 1 ½ tsp. Vanilla ¼ cup powdered sugar ¼ tsp. Salt 2-3 tbsp. milk (if needed) Coconut oil cooking spray
1. To make the cinnamon streusel, in a small bowl whisk together 3 tbsp melted butter, brown sugar and cinnamon until combined. Pour streusel into a ziplock bag or pastry bag. When ready to cook pancakes, cut a small slit at the bottom of the bag; this way you will be able to swirl in the streusel into the pancakes. 2. To make the icing, combine yogurt, vanilla, powdered sugar, 1 stevia packet and ¼ tsp salt. Stir to fully combine. If needed, add a few tablespoons of milk to thin out. Set aside. 3. Now make the pancakes. In a large bowl whisk together pancake mix, water and second stevia packet. 4. In a large skillet heat on medium heat and spray with cooking spray. When pan is hot use a ¼ cup measuring cup to scoop pancake batter and pour onto the pan. Repeat to fill the pan (don’t overcrowd it though). 5. Take the streusel bag and squeeze it lightly, swirling in a circular motion on top of the pancake batter while it is cooking. Repeat on all pancakes. When pancakes start to bubble up, flip and cook for just another minute or so. 6. Remove pancakes, and repeat until you’ve used all batter and cinnamon streusel (you may need to spray the skillet occasionally with more cooking spray). Keep pancakes warm until ready to serve. For serving, pipe one serving (4 tbsp) of icing over the pancakes.
NUTRITION: Serving Size: 2 Servings Size: 3 pancakes Calories: 458 Fat: 17 g Carbs: 66 g Fiber: 4 g Sugar: 41 g Sodium: 26 mg Protein: 13 g Chol: 45 mg
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MAPLE BACON PANCAKES INGREDIENTS:
DIRECTIONS:
1 cup Kodiak Cakes mix (Power Cakes mix or Gluten-Free mix) ¾ cup water 2 tbsp. maple syrup 3 slices cooked bacon, roughly chopped
1. Combine kodiak mix, water, and maple syrup and whisk until smooth. 2. Fold bacon bits into batter until combined, leaving ¼ of the bacon bits for topping on the pancakes for serving. 3. Cook pancakes according to Kodiak directions; you should get about 6 pancakes from the recipe. 4. Serve with more maple syrup and the leftover bacon bits.
NUTRITION: Servings: 2 Serving Size: 3 pancakes * Calories: 310 Fat: 7 g Carbs: 46 g Sugar: 19 g Fiber: 5 g Sodium: 635 mg Chol: 11 mg Protein: 18 g * Account for extra maple syrup or bacon bits on top.
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TROPICAL COCONUT MACADAMIA PANCAKES INGREDIENTS:
DIRECTIONS:
1 cup Gluten-Free Kodiak Cakes mix 1 cup coconut milk (BPA-free can) 3 stevia packets ½ tsp. Coconut extract ⅛ tsp. Almond extract ¼ cup unsweetened coconut flakes ¼ cup macadamia nuts, chopped 1-2 tsp. Coconut oil 1 cup nonfat plain Greek yogurt 1 ½ tsp. vanilla extract ¼ cup powdered sugar ¼ tsp. salt 2-3 tbsp. milk (if needed)
1. To make the icing, combine yogurt, vanilla, powdered sugar, 1 stevia packet and ¼ tsp salt. Stir to fully combine. If needed, add a few tablespoons of milk to thin out. Set aside. 2. To make the pancakes, combine Kodiak Cakes mix, coconut milk, 2 stevia packets, coconut extract, almond extract, coconut flakes, and macadamia nuts in a large bowl and whisk together until fully incorporated. 3. Heat 1 tsp. Coconut oil in a large skillet on medium heat. Once pan is heated, using a ¼ cup measuring cup add batter to skillet and cook according to the Kodiak Cakes instructions (from the box); 4-5 minutes on one side, then flip and cook 1-2 minutes on the other (you know the pancakes are ready to flip when bubbles appear on the surface). 4. Repeat until all batter is used; makes about 6 pancakes (can add more oil to the pan between batches, if needed). 5. Serve pancakes with one serving of icing topping (4 tbsp - recipe makes 4 servings of icing). Optionally top with Fresh fruit, more coconut flakes and macadamia nuts (which are not factored in the nutrition).
NUTRITION: Servings: 2 Serving Size: 3 pancakes * Calories: 335 Fat: 21 g Carbs: 32 g Sugar: 7 g Fiber: 7 g Sodium: 386 mg Protein: 9 g Chol: 0 mg * Nutrition content only includes pancakes and icing topping.
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CHOCOLATE CHIP WAFFLES WITH MIXED BERRY SAUCE INGREDIENTS:
DIRECTIONS:
¾ cup flour (or Gluten-Free Kodiak Cakes mix) ¼ cup unsweetened cocoa powder 1 tsp. Baking powder 1 tsp. Cinnamon ¼ tsp. salt 1 tbsp. Coconut oil, melted and cooled 1 medium ripe banana, mashed 1 tsp. Vanilla extract 1 egg, beaten ½ cup whole milk ½ cup dark chocolate chips 1 stevia packet 2 cups fresh mixed berries (raspberries, blueberries, and blackberries) ½ cup water 1 ½ tbsp. Raw honey
1. Heat waffle iron. In a large bowl whisk together flour (or Kodiak Cakes mix), cocoa powder, baking powder, cinnamon, and salt. 2. Start to whisk in mashed banana, coconut oil, vanilla, stevia, egg, and whole milk until smooth and thick batter consistency. Then fold in chocolate chips. 3. Spray waffle iron with cooking spray. Scoop about ¼ cup of batter into each waffle mold, close and cook until fully cooked (goldenbrown in color). Repeat until you’ve used all the batter. 4. To make the mixed berry sauce topping, start by adding mixed berries, raw honey and ½ cup water to a saucepan. Bring to a boil, start to break up all the berries with a wooden spoon. 5. Once sauce is at a boil bring down to a simmer for about 8 minutes, until reduced and thickened. Optionally, add more sweetener to taste. Top waffles with ½ the sauce (half of the sauce is one serving).
NUTRITION: Servings: 2 Serving Size: 3 waffles Calories: 824 Fat: 34 g Carbs: 119 g Fiber: 14 g Sugar: 61 g Sodium: 61 mg Protein: 18 g Chol: 99 mg 102
SPICY WAFFLE BREAKFAST SANDWICH INGREDIENTS:
DIRECTIONS:
½ cup Gluten-Free Kodiak Cakes mix ½ cup water 1 stevia packet 2 slices bacon 2 large eggs 1 slice cheddar cheese Salt and pepper Coconut oil cooking spray (BPA-free)
1. Cook bacon to your liking and set aside. 2. Preheat waffle maker. Meanwhile, in a small bowl whisk together waffle mix, water and stevia. Set aside. 3. When waffle iron is heated spray grates with cooking spray and pour equal amounts of batter (about ¼ cup) into 2 spots for the sandwich halves. 4. While the waffles are cooking you can start to make the eggs (in any style you want - I like fried eggs on the sandwich). For fried eggs, heat a small skillet and spray with cooking spray (or coconut oil) on medium heat. Crack egg into the pan and lower heat to low and cook for about 2 minutes, then cover and cook for an additional 2 minutes until the white is cooked and yolk is still runny. Season with salt and pepper. 5. Remove waffles from maker once they are fully cooked and golden in color. 6. To assemble the sandwich, start with 1 waffle on the bottom, then stack on fully cooked egg, melted cheese on top of that, bacon, fried egg and drizzle with spicy sauce (see page 197), then sandwich all of that with the other waffle. One sandwich contains: 2 waffles, 2 eggs, slice of cheese, 2 slices of bacon, and 2 servings of sauce.
NUTRITION: Servings: 1 Serving Size: 1 sandwich Calories: 334 Fat: 21 g Carbs: 44 g Sugar: 10 g Fiber: 5 g Sodium: 1,158 mg Protein: 30 g
104
WAFFLE FRENCH TOAST BAKE INGREDIENTS:
DIRECTIONS:
1 cup Gluten-Free Kodiak Cakes mix 1 cup water 3 stevia packets 2 cups unsweetened vanilla cashew milk 2 eggs 1 tbsp. Vanilla 1 ½ tsp. Cinnamon ¼ cup maple syrup
1. Start by cooking the waffles. Preheat a waffle iron, then combine Kodiak Cakes mix, water and 1 stevia packet in a small bowl; whisk until smooth. Add batter to waffle iron and cook according the directions on the box. Waffles are done when they’re a goldenbrown color. 2. Preheat oven to 350°. Cut waffles into chunks and place on a baking sheet. Place into the oven and bake for 15 minutes (this makes the waffles more crunchy). 3. While those are baking, make the milk mixture by combining milk, eggs, vanilla, cinnamon, maple syrup and other 2 stevia packets; whisk until smooth. 4. Once the waffle pieces are done baking, place waffle pieces into a 13x9” baking dish in a even layer. 5. Pour milk mixture over the waffle pieces, cover with foil and refrigerate overnight. 6. After dish has refrigerated overnight, preheat oven to 350°. Bake uncovered for 40-50 minutes, until bake is golden in color. Serve with maple syrup.
NUTRITION: Servings: 6 Serving Size: ⅙ of the pan Calories: 117 Fat: 3 g Carbs: 18 g Sugar: 10 g Fiber: 0 g Sodium: 90 mg Protein: 9 g
106
CAPRESE OMELET INGREDIENTS:
DIRECTIONS:
3 large eggs Salt and pepper 1 oz. fresh mozzarella 10.5 oz cherry tomatoes, halved ¾ cup balsamic vinegar 1 tbsp. Olive oil 2 garlic cloves Salt and pepper
1. To make the Tomato Balsamic Sauce, heat olive oil, vinegar, and garlic on medium heat. Add halved tomatoes and bring to a simmer. Cook for about 15 minutes, until sauce has reduced and thickened a bit and tomatoes are dark in color, then season with salt and pepper. 2. In a medium bowl, add eggs and season with salt and pepper. Whisk well, then add a splash of water to the eggs (this will help them steam as the cook). 3. Add 1 tbsp of butter to a medium size skillet on medium-high heat. When butter is melted and foamy, pour egg mixture to the pan. 4. Let the egg cook a bit on the edges, then take a spatula and lightly scramble up the middle (this will help keep the omelette light and fluffy). 5. At this point add the cheese to one half of the egg mixture. Fold omelette in half cook, then cook for another few minutes; slide onto a plate. 6. Season with salt and pepper, spoon half of the Tomato Balsamic Sauce (half of the sauce is one serving) on top along with fresh basil.
NUTRITION: Servings: 1 Serving Size: 1 omelette with cheese Calories: 549 Fat: 38 g Carbs: 22 g Sugar: 18 g Fiber: 2 g Sodium: 425 mg Protein: 25 g Chol: 605 mg
108
CARMELIZED ONION AND MUSHROOM BREAKFAST BAKE INGREDIENTS:
DIRECTIONS:
1 yellow onion, sliced thin 2-3 tbsp. Balsamic vinegar 16 oz. white button mushrooms, sliced 8 sliced of white bread, crust cut off 8 tbsp. Grass-fed butter 2 cups of whole milk 2 tsp. Dijon mustard 8 eggs 6 oz. shredded gruyere cheese 2 tsp. Dried thyme Salt and pepper
1. In a large skillet on medium-high, add 2 tbsp butter. When butter is melted, add sliced onions and toss to coat in the butter. Cook for 10 minutes, stirring constantly to prevent burning. 2. Reduce heat to medium, cook for another 10 minutes, stirring occasionally. Add pinch of salt and stir, cook for another 10 minutes, stirring. At this point they should be darker in color and caramelized. Drizzle with balsamic and cook until all liquid is absorbed (just a minute or so). Remove from pan and set to the side. 3. In the same pan on medium heat, add sliced mushrooms and cook until all the liquids is absorbed, stirring occasionally. Season with salt and pepper and set aside. 4. To make the filling, in a large saucepan heat 8 tbsp butter on medium-low heat. Once melted, whisk in cold milk. Keep whisking and add in salt, pepper and dijon mustard, whisk just until everything is warm and combined. Remove from heat and set aside to cool. 5. In a another bowl, whisk together 8 eggs, season with salt and pepper. When milk/butter mixture is slightly cooled, then slowly add into the the egg mixture, whisking while pouring and combining both. 6. Spray a 13x9” baking pan with cooking spray layer the bottom of the pan with the bread (you may have to cut some in half to make it fit). Sprinkle half the amount of cheese evenly over the bread. Pour egg and milk mixture evenly over that. Layer caramelized onions and mushrooms on top of that. Sprinkle remaining cheese and thyme over that layer, cover and refrigerate overnight. 7. Next day take out souffle about 30 minutes before baking. Preheat oven to 350°. Bake for about 45-55 minutes.
NUTRITION: Servings: 6 Servings Size: ⅙ of the pan Calories: 464 Fat: 33 g Carbs: 22 g Fiber: 0 g Sugar: 7 g Sodium: 570 mg Protein: 19 g Chol: 25 mg
110
HUEVOS RANCHEROS INGREDIENTS:
DIRECTIONS:
1 lb. lean ground turkey or chicken 1 tbsp. coconut oil 1 jalapeno, diced and seeded (leave seeds in for extra kick) ¼ cup red onion, diced 1 packet taco seasoning (or use homemade) 1 can red enchilada sauce (or Red Chile Sauce, page 192) 6 corn tortillas salt and pepper Cotija cheese, crumbled fresh cilantro, chopped 6 large eggs
1. Preheat oven to 350°. In a large skillet on medium heat, add coconut oil. Add jalapeno and red onion to the skillet and toss in coconut oil. Cook for 3-5 minutes until softened. 2. Add in meat and start to brown and break apart until fully cooked. Next add in the taco seasoning to the meat mixture and stir to fully combine (follow directions on the packet). When meat is done cooking, take off the heat and set aside. 3. On a foil-lined baking sheet, spray with cooking spray, place 6 corn tortillas on the sheet then spray the tops of them. Place into the oven and keep your eye on them. You want to cook them just enough so they are crispy and can hold all the toppings. 4. While the tortillas are cooking, heat a skillet on medium and spray with cooking spray. Add eggs to the pan, turn down to low cook for about 2 minutes then cover and cook for another 2-3 minutes or until white is cooked and yolk is still runny. Season with sea salt and pepper. 5. When the tortillas are done spread the top with enchilada sauce (canned sauce or Red Chile Sauce, page 192), then top with about 2 oz. of cooked meat, fried egg and sprinkle with cheese and fresh cilantro. 6. Serve with more enchilada sauce, fresh salsa, or even guacamole!
NUTRITION: Servings: 3 Serving Size: 2 huevos rancheros (2 corn tortillas, 4 oz. meat, 1 oz. cheese, 2 eggs, sauce) Calories: 480 Fat: 25 g Carbohydrates: 16 g Fiber: 3 g Sugar: 2 g Protein: 43 g
112
MAPLE CHIPOTLE BREAKFAST BOWL INGREDIENTS:
DIRECTIONS:
1 tbsp. Grass-fed butter 2 russet potatoes (5.5-oz apiece), washed ¼ cup yellow onion, chopped 2 garlic cloves, minced Salt and pepper 2 slices of bacon ¼ avocado, sliced 1 large egg 1 serving Maple Chipotle Sauce (page 189)
1. Heat butter in a large skillet on med-low. Next, cube potatoes to ½-inch cubes. Add onion and potatoes to skillet and toss to combine. 2. Cook for about 30 minutes on medium-low stirring every 5 minutes or so until desired doneness. Add garlic for the last 5 minutes. Season with salt and pepper to taste. 3. To serve, add cooked hash browns to a bowl, then top with bacon, fried egg, avocado slices, ¼ cup shredded cheese and 1 serving of Maple Chipotle Sauce (see page 189).
NUTRITION: Serving Size: 1 bowl Calories: 677 Fat: 31 g Carbs: 80 g Fiber: 6 g Sugar: 29 g Chol: 328 mg Sodium: 455 mg Protein: 21 g
114
SOUTHWEST EGG AND HASHBROWN BAKE INGREDIENTS:
DIRECTIONS:
5 cups frozen hash browns (Alexia brand if possible) 2 tbsp. Coconut oil 2 jalapenos, diced (use half the seeds) ½ cup red onion, chopped 2 garlic cloves 4 tbsp. unsalted grass-fed butter 1 cup whole milk ¼ cup sriracha 2 oz. shredded cheddar 1 oz. Cotija cheese, crumbled ¼ cup bacon 4 eggs salt and pepper
1. In a large skillet spray with cooking spray. Heat on medium heat, then add chopped onion and jalapeno. Saute for 5 minutes to soften onions. Remove from pan and set aside. 2. Add coconut oil to the pan and cook hash browns according to the packaging (make sure to season hash browns well). Once hashbrowns are cooked to your liking, spray a 13x9” baking pan with cooking spray, spoon hash browns into baking pan and spread evenly. Set aside. 3. In a saucepan add butter and melt on medium-low. Once butter is melted whisk in milk and heat (don’t boil). Remove from heat, add sriracha, salt and pepper to the milk/butter mixture. Let cool for a few minutes. 4. In the meantime whisk together 4 eggs, season with salt and pepper. Slowly start to whisk the butter/milk mixture into the eggs. After those ingredients are combined, pour that over the hashbrowns. Sprinkle with cheddar cheese, then pepper/onion mixture, bacon and then top with crumbled Cotija cheese. Cover with foil and place into the refrigerator overnight. 5. When ready to cook preheat oven to 350°. Cook covered for 35 minutes. Remove foil and cook for an additional 10 minutes.
NUTRITION: Servings: 6 Serving Size: 1 square (1/6 of the pan) Calories: 370 Fat: 22 g Carbs: 28 g Sugar: 4 g Fiber: 3 g Sodium: 418 mg Protein: 13 g Chol: 169 mg
116
CROCKPOT The almighty Crockpot—saviour of single men everywhere. Who needs to actually cook when you could just throw a bunch of ingredients into a pot, turn it on, and come back 8 hours later to a delicious, perfectly cooked meal? In this section we pay homage to the crockpot with a few delicious recipes like crockpot brisket, barbacoa and even short ribs. After making these recipes, you’ll have a new appreciation for crockpot cooking.
119
• Crockpot Barbacoa 120 • Chipotle Peach Brisket Tacos with Baked Brie 122 • Mexican-Style Brisket Tacos 124 • Hoisin Short Ribs with Wasabi Mashed Potatoes 126 • Stuffed Spaghetti Squash 128
CROCKPOT BARBACOA INGREDIENTS:
DIRECTIONS:
3 lbs. boneless chuck roast, fat trimmed and cut into 2-3 inch cubes 1-2 chipotles in adobo sauce, chopped 1 4-oz. can diced green chiles 4 garlic cloves, minced 1 jalapeno, chopped 1 sweet onion, chopped ¼ cup fresh lime juice ½ cup fat-free, reduced-sodium beef broth 2 tbsp. apple cider vinegar 2 stevia packets 1 tbsp. cumin 1 tbsp. oregano 2 tsp. salt 1 tsp. pepper ¼ tsp. ground cloves 3 bay leaves
1. In a large bowl combine chipotles, green chiles, garlic, jalapeno, sweet onion, lime juice, beef broth, vinegar, stevia, cumin, oregano, salt, pepper, and ground cloves. Whisk until fully combined. 2. Add trimmed and cubed meat to the crockpot. Pour seasoning mixture over the meat and toss to fully coat the meat. Place bay leaves on-top and cook on HIGH for 3-4 hours. 3. When barbacoa is done, remove the bay leaves first then take out the barbacoa from the crockpot and shred with a fork (should fall apart easily), return to the crockpot to toss in the juices, then serve.
NUTRITION: Serving Size: 4 oz. of shredded barbacoa with juices Calories: 267 Fat: 16 g Carbohydrates: 0 g Fiber: 0 g Protein: 31 g
120
CHIPOTLE PEACH BRISKET TACOS WITH BAKED BRIE INGREDIENTS:
DIRECTIONS:
1 5-lb beef brisket ¼ cup paprika 2 tbsp. Brown sugar 1 tbsp. cumin 1 tbsp. Kosher salt 1 ½ tsp. Cayenne pepper 1 tsp. Garlic powder 1 tsp. Black pepper 1 cup ketchup ¼ cup yellow onion, chopped ½ cup water ⅓ cup peach preserves 3 tbsp. Apple cider vinegar 2 tbsp. Worcheshire 1 tsp. Garlic (same as powder?) ½ tsp. Black pepper 2 chipotle peppers in adobo sauce Corn tortillas Brie cheese
1. Combine paprika, brown sugar, cumin, salt, cayenne, garlic, and black pepper in small bowl. Stir together to combine. 2. Take the brisket and place on a cutting board and cut in half (to make it all fit in the crockpot). Rub the spices generously onto the brisket coating the whole thing. 3. Place both pieces of brisket in the crockpot that is filled with sauce, cover and cook on LOW for about 10 hours. 4. When brisket is done remove from crockpot and place on a cutting board and let it rest for a few minutes. Make sure to remove any excess fat before slicing into the brisket. 5. Once brisket is done in and removed from the crockpot, take out any visible fat with a spoon. Optionally add sliced/pulled brisket back to the crockpot and toss in the sauce or just serve the sauce on the side. 6. To make the tacos, warm the tortillas and add to each taco: 2 oz brisket, ½ oz of brie cheese, and one tbsp of chipotle peach BBQ sauce.
NUTRITION: Servings: approx. 20 Serving Size: 2 tacos Calories: 657 Fat: 36 g Carbs: 37 g Fiber: 4 g Sugar: 16 g
Sodium: 1,344 mg Protein: 44 g Chol: 167 mg
122
MEXICAN-STYLE BRISKET TACOS INGREDIENTS:
DIRECTIONS:
Brisket 1 (5 lb) beef brisket ¼ cup paprika 2 tbsp. Brown sugar 1 tbsp. cumin 1 tbsp. Kosher salt 1 ½ tsp. Cayenne pepper 1 tsp. Garlic powder 1 tsp. Black pepper
1. Add all sauce ingredients into a large crockpot. take the brisket, cut in half widthwise (so it’s easier to fit into the crockpot). 2. Generously sprinkle brisket with rub while rubbing into all sides of the meat. 3. Place brisket into the crockpot, set to LOW for 10 hours. 4. After brisket is done remove from crockpot, let rest for a few minutes. 5. Slice against the grain and serve on a grilled corn tortilla, optionally cheese and guacamole (page 132).
Chipotle BBQ Sauce: 1 cup ketchup ¼ cup yellow onion, chopped ½ cup water ⅓ cup brown sugar 3 tbsp. Apple cider vinegar 2 tbsp. Worcheshire 1 tsp. Garlic ½ tsp. Black pepper 2 chipotle peppers in adobo sauce
NUTRITION: Servings: 20 approx. Serving Size: 2 tacos ( 2oz. Of meat on each, 2 corn tortillas)* approx. Calories: 466 Fat: 20 g Carbs: 36 g
Sugar: 16 g Fiber: 4 g Sodium: 988 mg (w/o added salt) Protein: 33 g Chol: 111 mg *cheese and guac (see recipe) will be more so you’ll have to account for that. Sugar: 16 g 124
HOISIN SHORT RIBS
WITH WASABI MASHED POTATOES INGREDIENTS:
DIRECTIONS:
3 lbs. Short ribs (about 6 ribs) ¾ cup water ½ cup hoisin ¼ cup honey 3 tbsp. Soy sauce 6 garlic cloves 1 tbsp. Molasses 1 tbsp. Ground ginger
1. Wash and pat dry ribs. Place them in a crock-pot (sprayed with cooking spray). 2. In a medium bowl whisk together water, hoisin, honey, soy sauce, garlic cloves, molasses, and ginger until fully combined. 3. Pour over the ribs and cook on LOW for 8 hours or HIGH for 4 hours. 4. Remove short ribs from crockpot and place on a foil-lined baking sheet. Turn oven onto broil. 5. Spoon extra sauce from crockpot onto ribs and place into the oven for a few minutes to crisp up and allow sauce to caramelize. 6. Serve with Wasabi Mashed Potatoes (see page 176).
NUTRITION: Servings: 3 Serving Size: 2 short ribs Calories: 1,056 Fat: 61 g Carbs: 41 g Sugar: 38 g Fiber: 0 g Sodium: 1,420 mg Chol: 316 mg Protein: 106 g
126
STUFFED SPAGHETTI SQUASH WITH ROASTED GARLIC SAUCE INGREDIENTS:
DIRECTIONS:
1 spaghetti squash (2-3 cups cooked spaghetti squash) 1 8-oz. container white button mushrooms, sliced and sautéed 6 slices of bacon, cooked and chopped (can use bacon bits) 1 5-oz. bag baby spinach, sautéed salt and pepper
1. To cook the spaghetti squash I use the crockpot; pierce the squash 4-5 times and place into the crockpot on HIGH for 3-4 hours. 2. Meanwhile start to prep the remaining ingredients. To sauté the mushrooms, heat a skillet on medium heat and place sliced mushrooms into the pan. Cook down until liquid from mushrooms is fully absorbed and they are cooked down (about 5-7 minutes), stirring frequently. Season with salt and pepper and set aside. 3. Cook the bacon according to your liking and chop into bite size pieces. Set aside. 4. To sauté the spinach, add bag of raw spinach to a skillet on medium heat. Cook down until spinach is wilted and liquid is absorbed, then salt and pepper. Set aside. 5. Once the squash is fully cooked, use a fork to shred squash into a pasta-like consistency. Place squash to a large bowl then add in mushrooms, bacon, spinach and roasted garlic sauce (see page 193) and toss to combine. 6. Optional: Add pasta back to the outer shell of the squash, sprinkle with cheese and place into the oven on broil to brown the cheese. Serve.
NUTRITION: Servings: 2 Serving Size: ½ “pasta” mixture Calories: 352 Fat: 20 g Carbohydrates: 28 g Sugar: 14 g Fiber: 4 g Protein: 14 g
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SIDES & SMALL BITES Whether you’re in the mood for tapas or just want to try a variation of small plates or appetizers before your main course, this is where you will find all of our favorite testosterone-boosting appetizer recipes in The Testosterone Chef.
• Classic Guacamole 132
These plates are packed full of flavor and T-promoting ingredients that will leave you (and your guests) mesmerized at how delicious and filling “small bites” can be.
• Baked Onion Rings 140
• Spicy Guacamole 134 • Pomegranate Guacamole 136 • Bacon Guacamole 138 • Chili Tequila-Glazed Shrimp 142 • Fried Plantains 144 • Honey Sriracha Brussels 146 • Spicy Avocado Egg Rolls 148 • Stuffed Mushrooms 150
131
CLASSIC GUACAMOLE INGREDIENTS:
DIRECTIONS:
2 avocados ½ tsp. Salt ½ tsp. Garlic powder ¼ cup red onion, finely chopped ¼ cup cilantro, loosely packed ½ juice of a lime
1. Chop cilantro finely and add to a bowl with remaining ingredients, adding the lime juice last. 2. Stir well to combine (folding the guacamole over to mix the ingredients works well, too). 3. Add more salt to taste.
NUTRITION: Servings: 2 Serving Size: ½ of the recipe Calories: 280 Fat: 26 g Carbs: 1 g Protein: 1 g
132
SPICY GUACAMOLE INGREDIENTS:
DIRECTIONS:
2 avocados ½ tsp. Salt ½ tsp. Garlic powder ¼ cup red onion, finely chopped ¼ cup cilantro, loosely packed ½ juice of a lime 1 jalapeno, diced with seeds
1. Chop cilantro finely and add to a bowl with remaining ingredients, adding the lime juice last. 2. Stir well to combine (folding the guacamole over to mix the ingredients works well, too). 3. Add more salt to taste.
NUTRITION: Servings: 2 Serving Size: ½ of the guacamole Calories: 282 Fat: 26 g Carbs: 2 g Protein: 1 g
134
POMEGRANATE GUACAMOLE INGREDIENTS:
DIRECTIONS:
2 avocados ½ tsp. Salt ½ tsp. Garlic powder ¼ cup red onion, finely chopped ¼ cup cilantro, loosely packed ½ juice of a lime 4 oz pomegranate seeds
1. Chop cilantro finely and add to a bowl with remaining ingredients, adding the pomegranate seeds last. 2. Stir well to combine (folding the guacamole over to mix the ingredients works well, too). 3. Add more salt to taste.
NUTRITION: Servings: 2 Serving Size: ½ of the guacamole Calories: 330 Fat: 26 g Carbs: 11 g Sugar: 5 g Fiber: 3 g Protein: 2 g
136
BACON GUACAMOLE INGREDIENTS:
DIRECTIONS:
2 avocados ½ tsp. Salt ½ tsp. Garlic powder ¼ cup red onion, finely chopped ¼ cup cilantro, loosely packed ½ juice of a lime ⅓ cup chopped tomatoes ¼ cup bacon bits
1. Chop cilantro finely and add to a bowl with remaining ingredients, adding the lime juice last. 2. Stir well to combine (folding the guacamole over to mix the ingredients works well, too). 3. Add more salt to taste.
NUTRITION: Servings: 2 Serving Size: ½ of the guacamole Calories: 330 Fat: 29 g Carbs: 1 g Protein: 5 g
138
BAKED ONION RINGS INGREDIENTS:
DIRECTIONS:
1 large yellow onion ⅓ cup all-purpose flour 1 tsp. seasoning salt ½ tsp. chili powder 2 cups panko breadcrumbs 1 large egg 1 egg white nonstick spray
1. Preheat oven to 450°. Line a baking sheet with foil and spray with cooking spray. 2. When preparing the onion, peel off the outer layer of the onion and throw away. Cut off the ends and cut the onions into thick slices. Place rings in water and set aside. 3. You will need 3 bowls for the coating the onion rings. Put the panko breadcrumbs in the first bowl. In the second bowl stir together flour, seasoning salt, and chili powder. In the third (and last) bowl, whisk together the large egg and egg white. 4. Starting with one onion ring, dip in flour mixture, then the egg, and finally the panko and place on the baking sheet. Repeat until all onions are coated. 5. Spray onion rings with cooking spray and bake for 10-15 minutes.
NUTRITION: Servings: 4 Serving Size: approx. ¼ of the baking sheet Calories: 117 Fat: 1 g Carbohydrates: 20 g Sodium: 42 mg Fiber: 1 g Protein: 5 g
140
CHILI TEQUILA GLAZED SHRIMP INGREDIENTS:
DIRECTIONS:
1 lb. uncooked shrimp, peeled and deveined, tail on (medium or large) 3 tbsp. Olive oil 2 tsp. Honey 2 tbsp. Garlic chili sauce 4 tbsp. Lime juice 6 tbsp. Cilantro, chopped 2 tbsp. Tequila salt and pepper
1. Start by combining 3 tbsp olive oil, honey, garlic chili sauce, lime juice, cilantro, and tequila in a medium bowl, along with salt and pepper. Add shrimp to the bowl and stir to combine, coating all shrimp. Marinade for about 30 minutes to an hour. 2. Skewer the shrimp and set on a plate. Heat a griddle or a grill on high heat. Cook shrimp skewers for 2-3 minutes on the first side flip and cook for another 2 minutes, until cooked through and pink. 3. To make the shrimp “bites” (as pictured), simply use store-bought wonton wrapper “cups”, then add Classic Guacamole (see page 132) on the bottom of the wonton cups, a scoop of Avocado Corn Salsa (see page 180) and top with shrimp.
NUTRITION: Servings: approx. 5 Calories: 153 Fat: 8 g Carbs: 3 g Sugar: 3 g Fiber: 0 g Sodium: 208 mg Protein: 13 g
Nutrition information only includes the shrimp. If you make the “bites” as pictured, you’ll need to account for the other ingredients in your nutrition.
142
FRIED PLANTAINS INGREDIENTS:
DIRECTIONS:
2 plantains, ripe ¼ cup coconut oil sea salt for topping
1. Cut the plantains on a diagonal about 1-2 inch thickness. Remove peel after cutting and then sprinkle with sea salt. 2. Heat coconut oil in a large skillet on medium-high heat. Once oil is hot, add plantains to the oil (they won’t be fully submerged); try not to overcrowd the pan. 3. As the plantains cook, they will start to become golden in color. Using metal tongs, flip them onto the other side until they are fully cooked (they should be golden and caramelized). 4. Remove from pan and set on a plate lined with paper towels. 5. You can optionally add more sea salt. Repeat with remaining plantains and then serve immediately.
NUTRITION*: Serving Size: ½ of 1 plantain Servings: 4 Calories: 169 Fat: 7 g Carbohydrates: 28 g Sugar: 14 g Fiber: 2 g Sodium: 4 mg (w/o added salt) Protein: 1 g Chol: 0 mg Note: fat content is an approximation and will vary based on oil used.
144
HONEY SRIRACHA GLAZED BRUSSELS INGREDIENTS:
DIRECTIONS:
1 lb. (16 oz.) brussels, cut in half 1 tbsp. + 1 tsp. olive oil Kosher salt 1 tbsp. Sriracha 2 tbsp. Honey ½ juice of a lime
1. Preheat oven to 425°. Add brussels to a medium bowl and drizzle with olive oil and season with kosher salt. Toss to combine. 2. Place on a foil lined-baking sheet sprayed with cooking spray and place into the oven for about 20 minutes until roasted and browned. 3. While brussels are roasting combine sriracha, honey and lime juice and whisk together; set aside. 4. When brussels are done place into a medium size bowl and drizzle with sauce, toss to coat all the brussels, and serve.
NUTRITION: Servings: 2 Serving Size: ½ of the recipe Calories: 233 Fat: 9 g Carbs: 38 g Fiber: 8 g Sugar: 21 g Sodium: 55 mg Protein: 8 g
146
SPICY AVOCADO EGG ROLLS INGREDIENTS:
DIRECTIONS:
8 oz. reduced-fat cream cheese, softened ⅓ cup sun dried tomatoes, chopped 1-2 chipotle peppers in adobo sauce, chopped Juice of ½ a lime ¼ cup red onion, chopped ¼ cup cilantro, loosely packed and then chopped 6 slices of cooked bacon 1 large avocado, sliced 10 egg roll wrappers 1 tbsp. Coconut oil 2 tbsp. Light soy sauce 1 tbsp. Barbecue sauce 1 tbsp. Brown sugar 3 garlic cloves 2 tbsp. Red curry paste 1 tbsp. Lime juice 1 tbsp. Olive oil
1. In a large bowl, mix together softened cream cheese, sun dried tomatoes, chipotles, juice from half of a juice, red onion and cilantro. Stir together until smooth and all ingredients are fully incorporated. Set aside. 2. Preheat oven according to instructions on egg roll packaging. To make the egg rolls, place about 2 tbsp of the cream cheese filling, 2 slices of avocado and ½ slice of bacon on the egg roll wrapper, then close egg roll wrapper according to directions on package. Place on a parchment-lined baking sheet. Repeat until you have 10 egg rolls. 3. Place into the preheated oven and bake according the packaging, flipping halfway through. 4. To make the dipping sauce, combine soy sauce, barbecue sauce, brown sugar, garlic cloves (mashed), red curry paste, 1 tbsp lime juice, and olive oil in a small bowl and whisk until smooth. 5. Serve egg rolls with the spicy thai sauce on the side (full sauce nutrition on page 195).
NUTRITION: Servings: 10 Serving Size : 1 egg roll + ¼ of the sauce Calories: 227 Fat: 13 g Carbs: 21 g Fiber: 1 g
Sugar: 9 g Sodium: 791 mg Protein: 7 g Chol: 23 mg 148
STUFFED MUSHROOMS INGREDIENTS:
DIRECTIONS:
16 oz. white button mushrooms 6 oz. italian sausage (or any other ground meat) ½ yellow onion, chopped 5 garlic cloves ¼ tsp. Thyme salt and pepper 4 oz. garlic and herb goat cheese ⅓ cup pecorino romano cheese 1 egg yolk 1-2 tbsp. Beef broth parsley bacon bits (optional)
1. Preheat oven to 350°. To prep the mushrooms, clean them and wipe them off with a paper towel. Twist off the stems to make an opening in the mushroom for filling (reserve the stems for later). 2. In a large skillet cook Italian sausage down until fully cooked and browned. Set aside to cool. In the same pan add onion and garlic and set temperature to medium-low. Cook for 3-5 minutes until onion has softened. Add a few tbsp. of beef broth to deglaze the pan and stir all together. 3. Take the reserved mushroom stems, chop and add to the pan. Add thyme to the mushroom mixture and stir well to combine. Cook for another 2-3 minutes. Season well with salt and pepper and set aside. 4. In a large bowl mix together softened goat cheese, pecorino romano cheese, egg yolk and stir until fully combined. Once mushroom mixture and sausage is cooled, add to the cheese mixture and stir to combine. Place mixture into the fridge for at least a half hour to fully combine. 5. While the mixture is cooling completely in the fridge prep the baking sheets with parchment paper. Place mushrooms on the baking sheets about 10 mushrooms per baking sheet (a total of 20 stuffed mushrooms). 6. Remove cheese mixture from fridge and using a spoon scoop mixture into the mushroom, stuff into the base and also top the mushrooms with a little mound of the cheese mixture (seen in the pictures) probably a few teaspoons total. Repeat until all mushroom are stuffed (you’ll only use about half of the cheese mixture). 7. Place into the oven and cook for 25 minutes. Sprinkle with fresh parsley and serve immediately.
NUTRITION:* Servings: 5 Serving Size: 4 stuffed mushrooms Calories: 105 Fat: 6 g Carbs: 4 g Fiber: 1 g Sugar: 2 g Protein: 10 g * Nutrition based on using half of the cheese mixture in the mushrooms.
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STARCHES Aside from micronutrient-rich fruits, starches should form the cornerstone of your carbohydrate sources for a testosterone-optimizing diet.
• Potato Puffs 154
Not only do they help fuel your progressive THOR training and recovery, but they also help you sleep better and achieve a state of hormonal balance.
• Sweet Potato Wedges 158
Starches like potatoes and white rice can be somewhat mundane and bland to consume regularly, so we got creative and put some work into making the following dishes more flavorful and fun in this section of The Testosterone Chef Cookbook.
• Barbacoa Stuffed Sweet Potatoes 156 • Greek Potato Wedges 160 • Parmesan Garlic Potato Wedges 162 • BBQ Bacon Loaded Wedges 164 • Spicy Loaded Taco Wedges 166 • Roasted Garlic & Herb Potatoes 168 • Twice Baked Potato with Brussels, Bacon & Goat Cheese 170 • Caribbean Rice 172 • Cilantro Lime Rice 174 • Habanero Coconut Rice 175 • Wasabi Mashed Potatoes 176
153
POTATO PUFFS INGREDIENTS:
DIRECTIONS:
2 lbs Yukon gold potatoes, peeled and cubed into 1 inch pieces 3 oz. Canadian bacon 2 tbsp. Grass-fed butter 2 tsp. Dijon mustard ½ tsp. Cayenne 3- 4 Green onions ¾ cup shredded white cheddar 1 large egg 1½ cup panko breadcrumbs ½ cup coconut oil salt and pepper
1. Boil potatoes in salted water. Drain and transfer back to stockpot. 2. Mash potatoes and add butter, Canadian bacon, green onions, Dijon, cayenne pepper and white cheddar. Stir well to combine. Add salt and pepper to taste. 3. Place potato mixture in the fridge for at least 30 minutes. 4. Remove from fridge and start to take mixture and roll into balls large that golf ball size. (should make about 20). 5. Heat oil in a large stockpot on high. Careful drop a few potato puffs into the hot oil and cook for about 2 minutes on all sides, turning with a spoon. Remove from oil when golden and slightly crispy, and place on a plate lined with paper towels. Repeat until all puffs are cooked. 6. Season with salt and pepper and serve immediately.
NUTRITION: Servings: 5 Serving Size: 4 potato puffs Calories: 431 Fat: 23 g Carbs: 46 g Sodium: 334 mg Sugar: 3 g Fiber: 3 g Chol: 71 mg Protein: 14 g
154
BARBACOA STUFFED SWEET POTATOES INGREDIENTS:
DIRECTIONS:
8 oz. barbacoa meat (see page 120) 2 6-oz sweet potatoes 2 tbsp. Grass-fed butter ½ cup shredded Mexican cheese, shredded (2 tbsp. Per potato) 2-3 tbsp chives salt and pepper
1. Preheat oven to 350°. Wash, scrub and dry sweet potatoes. 2. Take potatoes and slit each one with a knife. Place in a small baking dish slits facing up. 3. Add about ¼ inch of water to the baking dish. Cover with foil and bake for about 45 minutes to an hour. You’ll know when they are done when you pierce potatoes with a fork and there is very little resistance. When that happens, remove from pan and let cool for about 10 minutes. 4. Cut potatoes in half lengthwise, and place them cut side up on a foil-lined baking sheet. 5. Use a fork to mash up the potato a bit and add ½ tsp of butter to each one, sprinkle with salt and pepper. 6. Add 2 oz of barbacoa meat on top of that and sprinkle with 2 tbsp of cheese per potato. 7. Add back into the oven and cook until meat is warmed and cheese is melted. 8. Sprinkle with fresh chives and serve.
NUTRITION: Servings: 4 Serving Size: ½ barbacoa stuffed potato Calories: 356 Fat: 20 g Carbs: 26 g Sugar: 11 g Fiber: 3 g Sodium: 674 mg Protein: 20 g Chol: 83 mg
156
SWEET POTATO WEDGES WITH SRIRACHA HONEY DIPPING SAUCE INGREDIENTS:
DIRECTIONS:
2 large sweet potatoes (about 10 oz. per potato; 20 oz for whole recipe) 1 tbsp + 1 tsp olive oil 1 tsp. Chili powder 1 tsp. Garlic powder ½ tsp. Paprika ½ tsp. Salt ¼ tsp. Black pepper fresh chopped cilantro (optional)
1. Preheat oven to 400°. 2. Cut potatoes into wedges (should make 8 wedges per potato) and place into a large bowl. Drizzle olive oil, chili powder, garlic powder, paprika, salt and black pepper over potatoes. Toss to fully coat each potato wedge. 3. Line a baking sheet with parchment paper, then place the wedges on the baking sheet skin-side down. 4. Put into the oven for about 20-25 minutes, depending on how crisp you like them. 5. When wedges are all done remove from oven sprinkle with fresh cilantro and add more salt (if desired). 6. Serve with Sriracha Honey Sauce for dipping (see page 196).
NUTRITION: Servings: 2 Serving Size: 8 wedges (1 10-oz potato) Calories: 343 Fat: 11 g Carbs: 57 g Sugar: 12 g Fiber: 9 g Sodium: 156 mg Protein: 4 g Chol: 0 g
158
GREEK POTATO WEDGES INGREDIENTS:
DIRECTIONS:
3 russet potatoes (5.5 oz per potato) 1 tbsp. + 2 tsp. Olive oil 1 tbsp. Lemon juice plus ½ zest of a lemon 1 tsp. Oregano 1 tsp. Garlic powder 1 tsp. Rosemary 1 tsp. Dill salt and pepper
1. Preheat oven to 425°. Line a baking sheet with parchment paper. 2. Cut potatoes into wedges (8 wedges per potato) and place into a medium size bowl. Add remaining ingredients to the bowl and toss to fully coat all wedges. 3. Place wedges on baking sheet side down and put into the oven for 20 minutes. 4. Flip to the other side and cook for an additional 15 minutes or until cooked to your likeness. 5. Season with salt and pepper to taste.
NUTRITION: Serving Size: 8 wedges Servings: 3 Calories: 163 Fat: 6 g Carbs: 26 g Sugar: 1 g Fiber: 2 g Sodium: ~80 mg Chol: 0 mg Protein: 3 g
160
PARMESAN GARLIC POTATO WEDGES INGREDIENTS:
DIRECTIONS:
2 russet potatoes (approx 5.5 oz apiece), cubed into 1 inch pieces 1 tbsp Olive oil 1 tsp Garlic powder ½ tsp Kosher salt ½ tsp Rosemary ½ tsp Thyme 3 tbsp grated parmesan
1. Preheat oven to 400°. 2. Combine diced potatoes in a medium bowl. Add remaining ingredients to the bowl and toss well to combine and fully coat potatoes. 3. Place onto a baking sheet lined with parchment paper. Cook for 20-30 minutes, flipping occasionally.
NUTRITION: Servings: 2 Serving Size: ½ of the recipe (approx 1 potato) Calories: 214 Fat: 10 g Carbs: 26 g Sodium: 169 Sugar: 1 g Fiber: 2 g Chol: 0 g Protein: 8 g
162
BBQ BACON LOADED WEDGES INGREDIENTS:
DIRECTIONS:
2 russet potatoes, washed 1 tbsp Olive oil 1 tsp Onion powder 2 tsp Garlic powder 2 tsp Seasoning salt 1 tsp Paprika 4 slices of bacon, crumbled ¼ cup shredded cheddar 2 tbsp barbecue sauce (of choice) ¼ cup green onions, chopped ¼ cup cilantro, chopped 1 tbsp Hidden Valley Ranch dry seasoning 1 cup nonfat plain Greek yogurt 2 tbsp 2% milk
1. Preheat oven to 425°. Cut potatoes in half, lengthwise, then in half again (so you have 8 “wedges”). 2. In a large bowl add potato wedges, olive oil, onion powder, garlic powder, seasoning salt and paprika. Toss well to coat all wedges. 3. Place on a parchment-lined baking sheet and cook for 20-25 minutes (flipping halfway through), until fully cooked and browned. Remove from oven and turn oven to broiler. 4. In an oven-safe dish, add potato wedges on the bottom, sprinkle with crumbled bacon then shredded cheese. Put back into the oven for just a few minutes until cheese is melted and browned. 5. Before serving, drizzle with barbecue sauce, add chopped green onions and optionally fresh cilantro. 6. To make the optional Greek yogurt dipping sauce, combine Greek yogurt, Hidden Valley Ranch dry seasoning and 2% milk in a small bowl. Serve on the side.
NUTRITION: Servings: 2 Serving Size: 1 potato Calories: 297 Fat: 14 g Carbs: 32 g Sugar: 6 g Fiber: 2 g Sodium: 445 mg Protein: 11 g
164
SPICY LOADED TACO WEDGES INGREDIENTS:
DIRECTIONS:
Wedges: 2 russet potatoes, washed 1 tbsp. Olive oil (for wedges) 1 tsp. Onion powder 1 tsp. Garlic powder 2 tsp. Seasoning salt 1 tsp. Paprika Meat Topping: 1 lb. grass-fed beef 2 tsp. Coconut oil (for the meat) 1 tbsp. Chili powder 1 ½ tsp. Cumin ½ tsp. Paprika ½ tsp. Garlic powder ¼ tsp. Onion powder ¼ tsp. Red pepper flake ¼ tsp. Mexican Oregano Salt and pepper, to taste 2 oz. cotija cheese, crumbled (topping) 2-3 tbsp. Fresh cilantro, chopped (topping) Red onion, chopped Jalapenos, chopped
1. To cook the potato wedges, first preheat oven to 425°. Wash and cut potatoes into wedges, 8 wedges per potato. Place potatoes into a bowl and add olive oil, garlic powder, onion powder, season salt and paprika. Toss to fully coat each wedge. 2. Line a baking sheet with parchment paper. Place potatoes on baking sheet on their side and cook for about 15 minutes, then flip to the other side and cook for another 10-15 minutes, depending on how brown you will your wedges. 3. Season with more salt to taste (optionally). 4. Next cook the meat. In a large skillet add coconut oil on mediumhigh heat. Add meat to the hot pan and start to break up with wooden spoon. Lower temp to medium and cook until fully browned and cooked, while still breaking up into smaller pieces with spoon. 5. Add taco seasoning to the meat and stir to fully coat. Cook for an additional 2-3 minutes. 6. Season well with salt and pepper to taste. 7. Next, turn oven onto broil. In a oven-safe dish, layer the bottom with the baked wedges, sprinkle half of the taco meat (about 8 oz) evenly over the top, optionally add chopped red onion, jalapenos and then sprinkle with cotija cheese. Place baking dish into the oven and just cook for a few minutes to get the cheese nice and bubbly (make sure to watch it, cause it cooks fast). 8. Remove from oven and sprinkle with fresh cilantro. Serve immediately (one serving is half of the pan: 4 oz meat, 1 potato (8 wedges), 1 oz Cotija cheese, and toppings).
NUTRITION: Servings: 2 Serving Size: ½ of the pan Calories: 554 Fat: 37 g
Carbs: 26 g Fiber: 2 g Sugar: 1 g Sodium: 495 mg Protein: 31 g Chol: 100 mg
166
ROASTED GARLIC & HERB POTATOES INGREDIENTS:
DIRECTIONS:
2 russet potatoes, washed 1 tbsp Olive oil 1 tsp Onion powder 2 tsp Garlic powder 2 tsp Seasoning salt 1 tsp Paprika 4 slices of bacon, crumbled ¼ cup shredded cheddar 2 tbsp barbecue sauce (of choice) ¼ cup green onions, chopped ¼ cup cilantro, chopped 1 tbsp Hidden Valley Ranch dry seasoning 1 cup nonfat plain Greek yogurt 2 tbsp 2% milk
1. Preheat oven to 425°. Cut potatoes in half, lengthwise, then in half again (so you have 8 “wedges”). 2. In a large bowl add potato wedges, olive oil, onion powder, garlic powder, seasoning salt and paprika. Toss well to coat all wedges. 3. Place on a parchment-lined baking sheet and cook for 20-25 minutes (flipping halfway through), until fully cooked and browned. Remove from oven and turn oven to broiler. 4. In an oven-safe dish, add potato wedges on the bottom, sprinkle with crumbled bacon then shredded cheese. Put back into the oven for just a few minutes until cheese is melted and browned. 5. Before serving, drizzle with barbecue sauce, add chopped green onions and optionally fresh cilantro. 6. To make the optional Greek yogurt dipping sauce, combine Greek yogurt, Hidden Valley Ranch dry seasoning and 2% milk in a small bowl. Serve on the side.
NUTRITION: Servings: 2 Serving Size: 1 potato Calories: 297 Fat: 14 g Carbs: 32 g Sugar: 6 g Fiber: 2 g Sodium: 445 mg Protein: 11 g
168
TWICE BAKED POTATO
WITH BRUSSELS, BACON & GOAT CHEESE INGREDIENTS:
DIRECTIONS:
2 6-oz russets potatoes, washed 1 tbsp. butter (for filling) 1 tbsp olive oil 2 oz. garlic and herb goat cheese ¼ cup bacon bits ¼ cup brussel sprouts (roasted) 2 tbsp. Heavy cream salt and pepper 1 tbsp. Butter (for tops)
1. Preheat oven to 400°. Line a baking sheet with foil. Place potatoes on baking sheet and lightly drizzle with oil and make sure to rub the oil evenly onto the potatoes. Place into the oven for about an hour. 2. Once they are cooked, cut the tops about ⅔ way up on the potato off the potato. 3. Scoop the potato out of the skin but make sure to not damage the skin because we are going to fill these later. Also take any filling off the top of the potato that you cut off. 4. Place filling into the bowl. Add butter, goat cheese, bacon, brussels, heavy cream and mix well together. Season well with salt and pepper (to taste). 5. Divide mixture among the potato skins. Take a fork and give the potato some texture (you don’t want it to be smooth) this will give the potato a nice crusty and delicious top. 6. Sprinkle with a little more salt, then brush your melted butter on the tops and place back into the oven for 20-25 minutes until golden brown. Serve immediately.
NUTRITION: Servings: 2 Serving Size: 1 twice baked potato with filling Calories: 396 Fat: 20 g Carbs: 41 g Sugar: 2 g Fiber: 1 g Sodium: 672 mg Protein: 16 g
170
CARIBBEAN RICE INGREDIENTS:
DIRECTIONS:
1 tbsp. coconut oil ½ yellow onion, chopped 3 garlic cloves, minced 2 chorizo links, sliced 1 14 oz. can diced tomatoes 1 jalapeno, diced 2 cups jasmine rice 4 cups water 2 tsp. thyme 2 tsp. cumin 2 tsp. turmeric salt and pepper
1. Heat oil in a large skillet on medium. Add onion, garlic, jalapeno and chorizo. Cook until onions have softened and chorizo is browned. 2. Add diced tomatoes, thyme, cumin, and turmeric. Stir to combine and then add dry rice. Cook for a minute to slightly toast the rice. Add the water and stir to combine. 3. Bring to boil and then turn down to a simmer cover and cook for 20-25 minutes. 4. Season with salt and pepper.
NUTRITION: Servings: 3 Serving Size: approx. 1 cup Calories: 407 Fat: 15 g Carbs: 60 g Fiber: >1 g Sugar: 0 g Sodium: 207 mg Chol: 20 mg Protein: 10 g
172
CILANTRO LIME RICE INGREDIENTS:
DIRECTIONS:
1 tbsp. Coconut oil ⅓ cup yellow onion, diced 1 cup long grain white rice ½ tsp. Garlic powder 2 cups chicken broth (or water) 2-3 tbsp. Fresh lime juice ¾ cup cilantro, loosely packed and then chopped 1 tsp. Lime zest salt and pepper
1. Heat coconut oil in a large pot on medium-high heat. 2. Add onion and cook for about 3 minutes, stirring occasionally to prevent burning. 3. Add in rice and garlic powder, stir together ingredients and let cook for about 2 minutes just to toast the rice slightly. 4. Pour chicken broth and lime juice to the pot and stir to combine. 5. Bring mixture to a boil, reduce heat to simmer, cover and cook for about 20 minutes. 6. When rice is completely cooked add lime zest, cilantro, and season well with salt and pepper.
NUTRITION: Servings: 3 Serving Size: 1 cup (made with chicken broth) Calories: 280 Fat: 7 g Carbohydrates: 48 g Sugar: 0 g Fiber: 0 g Sodium: 380 mg (w/o added salt) Protein: 5 g Chol: 0 mg
174
HABANJERO COCONUT RICE INGREDIENTS:
DIRECTIONS:
2 tsp. Coconut oil ½ cup white onion, chopped 2 garlic cloves 3-4 green onions, chopped 1 sprig of thyme 2 cups jasmine rice 2 ¼ cup water 13.5-oz can light coconut milk 2 habanero peppers salt and pepper
1. In a large stockpot turn heat to medium add oil. Add in onion, garlic, green onions and thyme and cook for 2-3 minutes. 2. Next, add in rice and stir all ingredients together. Cook for about a minute or so just to toast up the rice a bit (not too much though). 3. Pour in coconut milk, water and season well with salt and pepper. Stir to combine all ingredients then place both whole habaneros on top of the mixture. 4. Turn up heat to medium-high and bring to a boil. Once it comes to a boil turn heat down to a simmer, cover and cook for 20-25 minutes (mine usually takes about 25). Once fully cooked remove from heat but keep covered until ready to serve. 5. When ready to serve remove thyme sprig and habaneros, add more salt and pepper to taste and enjoy!
NUTRITION: Serving Size: approx. ½ cup of rice Servings: approx. 14 Calories: 115 Fat: 2 g Carbs: 23 g Sugar: 1 g Fiber: 0 g Sodium: 9 mg Protein: 1 g
175
WASABI MASHED POTATOES INGREDIENTS:
DIRECTIONS:
2 lbs yukon gold potatoes, peeled and cubed into 1-inch chunks 3 tbsp. Butter ¼ cup whole milk 3 tsp. Wasabi powder salt and pepper
1. Place peeled and cut potatoes in a large pot. Fill with cold water just enough to cover the potatoes. Salt water well. Bring water to a boil and cook for about 15-20 minutes until potatoes are tender (pierce with a knife and potato will fall right off). 2. While potatoes are cooking, add wasabi powder to a few tbsp of hot water and mix together. Let sit for about 5 minutes. 3. When potatoes are done drain into a strainer. Add potatoes into a mixing bowl, add in butter and wasabi/water mixture and whip together. 4. Slowly add in milk to the consistency of your liking. Season well with salt and pepper.
NUTRITION: Servings: approx 5 servings Serving Size: approx. 6 oz. of potatoes Calories: 206 Fat: 7 g Carbs: 32 g Sodium: 77 mg Sugar: 2 g Fiber: 3 g Chol: 19 mg Protein: 4 g
176
177
Avocado Corn Salsa
SAUCES & SALSAS Guys love sauces. It must be some kind of universal hard-wiring, but sauce makes everything better, including food. In this section you will find a whole host of our all-time favorite sauces, made with ingredients that will help improve your hormonal health while also improving the taste of your meals. Feel free to use these as dipping sauces, spreads, or just drizzle them over your steak. There are no rules. Eat them how you like them!
179
• • • • • • • • • • • • • • • • • • • • • •
Avocado Corn Salsa 180 Chimichurri Sauce 181 Chipotle Cream Sauce 182 Garlic Aioli 183 Gorgonzola Cheese Sauce 184 Honey Mustard Avocado Spread 185 Honey Lime Sriracha Sauce 186 Horseradish Cream Sauce 187 Lemon Garlic Greek Yogurt Sauce 188 Maple Chipotle Sauce 189 Maple Dijon Sauce 190 Mixed Berry Sauce 191 Red Chile Sauce 192 Roasted Garlic Sauce 193 Roasted Poblano Cream Sauce 194 Spicy Thai Sauce 195 Sriracha Honey Sauce 196 Sweet and Spicy Sauce 197 Thai Peanut Sauce 198 Tomato Balsamic Sauce 199 Tzatziki Sauce 200 Wasabi Avocado Cream Sauce 201
AVOCADO CORN SALSA INGREDIENTS:
DIRECTIONS:
3 cans of whole kernel corn ½ cup red onion, finely chopped 2 jalapeños, diced and seeded 5 oz. Cotija cheese, cubed 1 cup diced cherry tomatoes 2 avocados, cubed 1 cup cilantro, loosely packed ¼ cup lime juice ¼ cup olive oil 1 garlic clove salt and pepper to taste
1. In a large bowl combine corn, red onion, jalapeños, Cotija cheese and tomatoes. Toss gently to combine. Season with salt and pepper and set aside. 2. For the vinaigrette, add cilantro, lime juice, olive oil and garlic to a food processor and pulse until smooth. Season with salt and pepper (to taste). 3. Pour dressing over the corn mixture and toss gently to fully coat. 4. If you’re going to serve right away, add diced avocados and toss again and serve. If not serving right away cover salad and place in the fridge. Add diced avocados when ready to serve.
NUTRITION: Servings: 8 Calories: 268 Fat: 19 g Carbs: 17 g Fiber: 4 g Sugar: > 1 g Sodium: 281 mg (w/o added salt) Protein: 6 g Chol: 18 mg (w/o added salt)
180
CHIMICHURRI SAUCE INGREDIENTS:
DIRECTIONS:
1 cup fresh cilantro, measured before chopping 1 cup fresh parsley ½ cup red onion, finely chopped 3 garlic cloves, minced 2 tbsp. jalapeno, chopped 2 tbsp. Fresh oregano 2 tbsp. Lime juice 2 tbsp. Red wine vinegar ¼ tsp. Salt ¼ tsp. Pepper ⅓ cup avocado oil
1. Add all ingredients to a blender except for the avocado oil. 2. Blend until all ingredients are minced and combined, turn on blender on low, slowly pour in avocado oil until fully combined. 3. Season with more salt and pepper, to taste (if desired).
NUTRITION: Servings: 6 Calories: 110 Fat: 13 g Carbs: 0 g Sugar: 0 g Fiber: 0 g Sodium: 0 g (w/o added salt) Protein: 0 g Chol: 0 g
181
CHIPOTLE CREAM SAUCE INGREDIENTS:
DIRECTIONS:
1 cup nonfat plain Greek yogurt 1 garlic clove 2 chipotle peppers in adobo sauce + 2 tbsp. of the sauce juice of 1 lime salt (to taste)
1. Combine all sauce ingredients in a food processor and pulse until fully incorporated. 2. Season with more salt to taste. 3. Serve immediately or refrigerate until ready to serve.
NUTRITION: Servings: 8 Serving Size: 2 tbsp. Calories: 15 g Fat: 0g Carbs: 1 g Fiber: 0 g Sugar: 1 g Sodium: 11 mg (w/o added salt) Chol: 0 g Protein: 3 g
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GARLIC AIOLI INGREDIENTS:
DIRECTIONS:
¾ cup light mayo 3 garlic cloves 2 tbsp. lemon juice ½ tsp. salt ¼ tsp. pepper
1. Combine all ingredients in a small bowl. Whisk together until smooth. 2. Refrigerate until ready to use.
NUTRITION: Servings: 14 Serving Size: 1 tablespoon Calories: 43 Fat: 3 g Carbohydrates: 3 g Sugar: 0 g Fiber: 0 g Sodium: 107 mg Protein: 0 g
183
GORGONZOLA CHEESE SAUCE INGREDIENTS:
DIRECTIONS:
2 tbsp. Unsalted grass-fed butter 1 large yellow onion, sliced thin 1 garlic clove 1 cup heavy cream ½ cup crumbled gorgonzola cheese salt and pepper
1. In a large skillet heat 2 tbsp of butter on medium heat. Once butter is melted, add sliced onions to the skillet and toss to coat in butter. 2. Cook onions on medium for a totally of 20 minutes, stirring every few minutes to prevent burning. 3. Once onions are caramelized and golden in color reduce heat to a simmer and pour in heavy cream, 1 garlic clove and season with salt and pepper. Stir well. 4. Cook at a simmer for 3-5 minutes; cream will cook down and thicken a bit. 5. Add crumbled cheese and stir until completely melted.
NUTRITION: Servings: 8 Serving Size: 2 tbsp. Calories: 175 Fat: 17 g Carbs: 2 g FIber: 0 g Sugar: 0 g Sodium: 222 mg. (w/o added salt) Protein: 3 g Chol: 18 mg
184
HONEY MUSTARD AVOCADO SPREAD INGREDIENTS:
DIRECTIONS:
1 medium ripe avocado 1 tbsp. Dijon 2 tsp. Honey 2 tbsp. plain nonfat Greek yogurt aalt and pepper
1. Combine all ingredients in a food processor and pulse until fully combined. 2. Add more salt and pepper to taste (if needed).
NUTRITION: Servings: approx. 4 Calories: 93 Fat: 7 g Carbs: 5 g Sugar: 4 g Fiber: 1 g Sodium: 4 g (without added salt) Chol: 0 g Protein: 0 g
185
HONEY-LIME SRIRACHA SAUCE INGREDIENTS:
DIRECTIONS:
2 tbsp. Sriracha 2 tbsp. Honey juice of ½ lime salt
1. Combine all ingredients in a small bowl and refrigerate until ready to serve.
NUTRITION: Servings: 1 Calories: 150 Fat: 0 g Carbs: 40 g Fiber: 0 g Sugar: 38 g Chol: 0 mg Sodium: 602 mg Protein: 0 g
186
HORSERADISH CREAM SAUCE INGREDIENTS:
DIRECTIONS:
3 tbsp. Horseradish ¼ cup sour cream 1½ tsp. Dijon mustard 1 tbsp. Mayo (made with olive oil) 3 tbsp. Chives, chopped
1. Combine all sauce ingredients in a small bowl. 2. Stir together until fully incorporated. 3. Serve immediately or refrigerate until ready to serve.
NUTRITION: Servings: 6 Serving Size: 2 tbsp. Calories: 25 Fat: 2 g Carbs: 2 g Fiber: 0 g Sugar: 1 g Sodium: 60 mg Protein: 1 g Chol: 3 mg
187
LEMON GARLIC GREEK YOGURT SAUCE INGREDIENTS:
DIRECTIONS:
1 cup plain greek yogurt 1 tbsp. Olive oil 1 garlic clove 2 tsp. Dijon ¼ tsp. Cayenne pepper juice of ½ lemon salt and pepper, to taste
1. Combine all ingredients in a small bowl and stir until fully combined. 2. Place into the fridge until ready to serve.
NUTRITION: Servings: 8 Serving Size: 2 tbsp. sauce Calories: 29 Fat: 2 g Carbs: 1 g Sodium: 11 mg Sugar: 1 g Fiber: 0 g Chol: 0 g Protein: 3 g
188
MAPLE CHIPOTLE SAUCE INGREDIENTS:
DIRECTIONS:
2 tbsp. Chipotle sauce (adobo) 2 tbsp. Maple syrup Juice of ½ a lime 2 tbsp. Brown sugar salt
1. Combine all ingredients in a bowl and refrigerate until ready to serve.
NUTRITION: Servings: 2 Calories: 105 Fat: 0 g Carbs: 28 g Fiber: 1 g Sugar: 27 g Chol: 0 mg Sodium: 0 mg Protein: 0 g
189
MAPLE DIJON SAUCE INGREDIENTS:
DIRECTIONS:
2 tbsp. dijon mustard 2 tbsp. pure maple syrup 1-2 tbsp. Greek yogurt
1. In a small bowl, combine dijon mustard and maple syrup. Stir well. 2. Add 1 tbsp of Greek yogurt and stir to incorporate (this helps thicken sauce). If the sauce isn’t to the thickness you’d like, add another tbsp of the Greek yogurt and stir again to combine. 3. Refrigerate until ready to use.
NUTRITION: Servings: 6 Serving Size: 1 tbsp. Calories: 28 Fat: 0 g Carbs: 5 g Fiber: 0 g Sugar: 5 g Sodium: 87 mg Protein: 0 g Chol: 0 g
190
MIXED BERRY SAUCE INGREDIENTS:
DIRECTIONS:
2 cups fresh mixed berries (raspberries, blueberries and blackberries) ½ cup water 1½ tbsp. raw honey
1. Add all sauce ingredients into a saucepan and bring to a boil, start to break up all the berries with a wooden spoon. 2. Once sauce is at a boil bring down to a simmer for about 8 minutes, until reduced and thickened. Optionally, add more sweetener to taste.
NUTRITION: Servings: 2 Calories: 119 Fat: 1 g Carbs: 31 g Fiber: 5 g Sugar: 23 g Protein: 2 g Sodium: 2 g Chol: 0 mg
191
RED CHILE SAUCE INGREDIENTS:
DIRECTIONS:
2 tsp. olive oil 1 medium yellow onion, chopped 2 jalapenos, chopped fine (seed them if you don’t want it spicy) 3 garlic cloves, minced 3 tbsp. chili powder 2 tsp. cumin 1 stevia packet (or 1 tbsp. sugar) 1 28-oz. can crushed tomatoes ½ cup water salt and pepper
1. To cook the sauce, heat 1 tsp. of olive oil in a large saucepan over medium heat. Add chopped onion and jalapeno and cook for about 8-10 minutes to soften. 2. Then add garlic, chili powder, cumin and stevia and stir well to combine. Cook for about a minute or so until fragrant. 3. Pour in tomato sauce and water and stir to combine. Bring the sauce to a simmer then turn heat down to LOW and cook sauce for about 5 minutes until thickened. 4. Season sauce well with salt and pepper to taste.
NUTRITION: Servings: 16 Serving Size: ¼ cup sauce Calories: 22 Fat: >1 g Carbs: 9 g Sugar: 2 g Fiber: 1 g Sodium: 114 mg Protein: 1 g Chol: 0 g
192
ROASTED GARLIC SAUCE INGREDIENTS:
DIRECTIONS:
1 head of garlic, roasted 2 tbsp. unsalted butter 2 tbsp. all-purpose flour 1¼ cup whole milk salt and pepper
1. To roast the garlic, first preheat the oven to 400°. To prep the garlic, you’ll need to first take the outer wrapping of the bulb off. Next, slice off of about ¼″ off the top of the bulb to expose the tops of the garlic cloves. Place the bulb on a small sheet of aluminum foil, and put on a baking sheet. 2. Drizzle 1-2 teaspoons of olive oil on each bulb, then fold up the edges of the aluminum foil above the garlic bulb to enclose the bulb inside. Place in the oven for 30-35 minutes or until the cloves are soft. Once the garlic is roasted, carefully remove and mash the garlic cloves into a paste. The aluminum foil will be hot, so be careful. Set aside. 3. To make the sauce, melt down the butter, then whisk in flour and allow to cook a bit and start to bubble. 4. Slowly start to pour in milk and whisk consistently (you make have to add more milk depending on how thick you like the sauce). Continue whisking until thickened and bring to a boil. Season with salt and pepper and add in garlic “paste”. 5. Turn heat down to low and cook for another few minutes. 6. At this point you can serve as is, or can optionally add shredded cheese to the make this into a cheese sauce.
NUTRITION: Servings: 2 Serving Size: ½ the amount of sauce Calories: 231 Fat: 16 g Carbohydrates: 15 g Sugar: 8 g Fiber: 0 g Protein: 6 g
193
ROASTED POBLANO CREAM SAUCE INGREDIENTS:
DIRECTIONS:
3 poblanos 2 tbsp. Butter 1 medium onion, thinly sliced 1 garlic clove 1 cup heavy cream 2 oz. queso fresco cheese salt and pepper
1. Heat butter in a large pan over medium heat. Once butter is fully melted, add sliced onions to the pan and toss to fully coat in the butter. 2. Cook for 10 minutes on medium-high heat, stirring constantly to prevent burning. Reduce heat to medium, cook for another 10 minutes, stirring occasionally. Add pinch of salt and stir, cook for another 10 minutes, stirring occassionally. At this point they should be darker in color and caramelized. 3. When onions are almost done, add garlic and stir to combine. When finished, set aside. 4. Next, we’ll roast the poblanos. Start by preheating the oven to 400°. Place peppers on a foil-lined baking sheet and roast for about 1520 minutes, turning every few minutes until peppers are browned and skins are starting to peel. Remove from oven, place peppers in a bowl and cover with plastic wrap for about 10 minutes (this will steam the peppers and make it easier to peel off the skin). 5. Place on a cutting board, remove skins (should come off easily), remove seeds, then chop the pepper and place into a food processor. 6. Add caramelized onions to the food processor. Pulse until fully blended and broken down. Add back to the carmelized onion pan, then season with salt and pepper. 7. Pour cream into the pan and whisk to combine. Turn heat up to medium/medium-high and bring to a simmer for a few minutes. 8. Once sauce has thickened slightly turn heat down to low and start to whisk in the crumbled cheese. Whisk until cheese has fully melted, season with salt and pepper to taste.
NUTRITION: Serving Size: 2 tbsp. of sauce Servings: 16 Calories: 76 Fat: 7 g Carbohydrates: 2 g Sugar: 0 g Fiber: >1 g Sodium: 53 mg Chol: 26 mg Protein: 1 g
194
SPICY THAI SAUCE INGREDIENTS:
DIRECTIONS:
2 tbsp. Worcestershire sauce 1 tbsp. Bbq sauce (I used a tamarind bbq sauce) 1 tbsp. Brown sugar 3 garlic cloves 2 tbsp. Red curry paste 1 tbsp. Lime juice 1 tbsp. Olive oil
1. Combine all ingredients in a small bowl and whisk together until smooth.
NUTRITION: Servings: 4 Serving Size: ¼ of recipe Calories: 56 Fat: 4 g Carbs: 6 g Fiber: 1 g Sugar: 4 g Sodium: 514 mg Protein: 1 g Chol: 1 mg
195
SRIRACHA HONEY SAUCE INGREDIENTS:
DIRECTIONS:
¼ cup light mayo 1 tbsp. Sriracha 1 tsp. Honey
1. Combine all sauce ingredients in a small bowl. 2. Whisk together until smooth. 3. Refrigerate until ready to serve.
NUTRITION: Servings: 5 Serving Size: 1 tbsp. Calories: 47 Fat: 3 g Carbs: 4 g Sugar: 2 g Fiber: 0 g Sodium: 160 mg Chol: 0 mg Protein: 0 g
196
SWEET AND SPICY SAUCE INGREDIENTS:
DIRECTIONS:
2 tbsp. Agave maple syrup 2 tbsp. Dijon mustard 1 tsp. Cayenne pepper
1. In a small bowl whisk together maple syrup, dijon and cayenne until fully combined. 2. Set aside until ready to serve. 3. Refrigerate leftovers.
NUTRITION: Servings: 4 Serving Size: 1 tbsp. Calories: 37 Fat: 0 g Carbs: 8 g Sugar: 8 g Fiber: 0 g Sodium: 128 mg Protein: 0 g
197
THAI PEANUT SAUCE INGREDIENTS:
DIRECTIONS:
½ cup peanut butter 1 tbsp. Apple cider vinegar ¾ cup light coc. Milk 2 tbsp. Red curry paste 1 tbsp. Chili garlic sauce 1-2 stevia packets
1. Heat peanut butter, apple cider vinegar, coconut milk, red curry paste, and chili garlic sauce in a sauce pan. 2. Whisk together until smooth, then add stevia to sweeten to your liking. 3. Heat on a simmer until ready to serve (can optionally add chopped peanuts to the sauce).
NUTRITION: Servings: 24 approx. Serving Size 1 tablespoon of sauce approx. Calories: 37 Fat: 3 g Carbs: 2 g Sugar: less than 1 g Fiber: less than 1 g Sodium: 69 mg (w/o added salt) Protein: 1 g
198
TOMATO BALSAMIC SAUCE INGREDIENTS:
DIRECTIONS:
10.5 oz cherry tomatoes, halved ¾ cup balsamic vinegar 1 tbsp. Olive oil 2 garlic cloves salt and pepper
1. Heat olive oil, vinegar, and garlic on medium heat. 2. Add halved tomatoes and bring to a simmer. 3. Cook for about 15 minutes, until sauce has reduced and thickened a bit and tomatoes are dark in color, then season with salt and pepper.
NUTRITION: Servings: 2 Serving Size: ½ of the sauce approx. Calories: 169 Fat: 7 g Carbs: 22 g Sugar: 18 g Fiber: 2 g Sodium: 30 mg Protein: 2 g Chol: 0 mg
199
TZATZIKI SAUCE INGREDIENTS:
DIRECTIONS:
1 cup plain nonfat Greek yogurt 1 cucumber (peeled, seeded, diced) 1 teaspoon minced garlic salt and pepper 2 tsp. olive oil
1. Combine all ingredients for tzatziki sauce in a medium size bowl. 2. Stir to fully combine and place in the fridge until ready to serve.
NUTRITION: Servings: 8 approx. Serving Size: 2 tbsp. approx. Calories: 25 Fat: 1 g Carbs: 1 g Fiber: 0 g Sugar: 1 g Sodium: 11 mg Protein: 3 g
200
WASABI AVOCADO CREAM SAUCE INGREDIENTS:
DIRECTIONS:
1 tbsp. + 1 tsp. Wasabi powder 2 tbsp. Water 2 tsp. Rice vinegar ½ tsp. Worcestershire sauce 1 cup heavy whipping cream ½ avocado * salt to taste
1. In a saucepan on NO HEAT, add 1 tbsp. Wasabi powder and 2 tbsp water. Whisk together and let sit for a few minutes. 2. Start to whisk in vinegar, Worcestershire sauce and heavy cream. 3. Turn heat to medium and cook sauce at a simmer for 5-7 minutes. 4. Add avocado and additional 1 tsp. wasabi powder and whisk until smooth.
NUTRITION: Servings: 8 approx. Serving Size: 2 tbsp. Approx. Calories: 124 Fat: 12 g Carbs: 3 g Fiber: 0 g Sugar: 0 g Sodium: 32 mg Protein: 0 g Chol: 0 g
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APPENDICES 203
APPENDIX 1: TRUTH NUTRACEUTICALS TESTRO-X Testro-X is our premier natural testosterone boosting supplement that works to increase T levels in the short-term while simultaneously maximizing the benefits of long-term T-boosting lifestyle factors. Unfortunately, the supplement industry is saturated with “Testosterone Boosters”, and other supplements, whose marketed effects have them appear to give users testosterone gains on scales similar to illegal steroids. The main problem with this notion is that there is in fact little to no research showing that the majority of ingredients in popular test boosters actually have any effect on increasing testosterone levels. Fighting against this industry paradigm is an uphill battle for many, like us, who just want to see REAL results.
CORTIGON Cortigon is our highly researched and potent nootropic solution formulated to facilitate lower cortisol levels, crystal clear focus, and provide users with a stress free and balanced energy unrivaled by caffeine saturated alternatives. Blast through your day with less stress, more focus, and more energy than ever before. When we set out to create Cortigon, we wanted to ensure we focused on several primary benefits. The reasoning for this holistic approach was that, like most people, we were tired of seeing and using overpriced single ingredient supplements, that while were effective, still made it a hassle to achieve the primary brain supporting benefits detailed below: • • • •
Natural Balancing of Hormones Increased Mental Clarity Increased Mental Focus Natural Increases in Energy Levels Without Crashing
205
• • • •
Increased Exercise Strength & Endurance Decreased Stubborn Body Fat Tissue Boosting Key Hormonal Health Markers Overall Improved Brain Function
REDWOOD Redwood is a powerful Nitric Oxide supplement designed to address the underlying health deficiencies that lead to poor male performance so men can naturally and confidently achieve the proper circulatory flow needed for erectile health. Circulatory problems are the number one reason that men face trouble in the bedroom...not being able to "perform" properly can be aggravating and embarrassing, to say the least… The problem with most pharmaceutical supplements is that they neglect the underlying issues causing ED. Instead of helping men permanently improve their ED symptoms, they provide a temporary fix. Using these synthetic drugs is basically like creating a medical "robot erection".
SENSOLIN Sensolin is the 100% natural supplement for battling insulin resistance and boosting insulin sensitivity. Unlike most insulin sensitivity supplements that include a laundry list of ineffective ingredients, Sensolin only includes three core ingredients. However, these three core ingredients have been shown in multiple peer-reviewed scientific studies to be effective at improving insulin sensitivity. What's more is that Sensolin provides all three of these core ingredients in clinically effective dosages - so you can be rest assured you are getting the most benefit possible.
FLORACIL50 Floracil50 offers a high potency of the probiotic bacteria Lactobacillus rhamnosus and reuteri. These two bacteria are notable for men, because they can help to decrease cortisol, improve sperm production and motility, and aid in the overall health of the testes resulting in higher testosterone output. Floracil50 is the ultimate daily & therapeutic probiotic for men on the market. While most probiotics either contain too little or too many bacterial organisms, Floracil50 is right in the sweet spot. Floracil50 can be used both for daily digestive support as well as short-term therapeutic relief. One capsule a day can help prevent digestive issues and 1-4 capsules can be used for short-term therapeutic gut health improvement. 206
APPENDIX 2: REFERENCES 1. http://www.reproduction-online.org/content/124/2/173.long 2. http://www.ncbi.nlm.nih.gov/pubmed/3360302 3. http://onlinelibrary.wiley.com/doi/10.1111/j.1365-2265.2004.02034.x/abstract 4. http://press.endocrine.org/doi/abs/10.1210/endo-32-1-97 5. http://press.endocrine.org/doi/abs/10.1210/endo-31-1-109 6. http://press.endocrine.org/doi/abs/10.1210/jcem-45-5-1019 7. http://www.sciencedirect.com/science/article/pii/S0015028201032290 8. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3134113/ 9. http://europepmc.org/abstract/med/8792655 10. http://www.ncbi.nlm.nih.gov/pubmed/22731648 11. http://online.liebertpub.com/doi/abs/10.1089/jmf.2006.9.440 12. http://www.ncbi.nlm.nih.gov/pubmed/16327030 13. https://www.ncbi.nlm.nih.gov/pubmed/21154195 14. http://www.ncbi.nlm.nih.gov/pubmed/18351428 15. http://www.ncbi.nlm.nih.gov/pubmed/20050857 16. http://onlinelibrary.wiley.com/doi/10.1111/j.1365-2265.2012.04332.x/abstract 17. https://www.jstage.jst.go.jp/article/endocrj1954/29/3/29_3_287/_article 18. https://www.anabolicmen.com/vitamin-k2-testosterone/ 19. http://www.ncbi.nlm.nih.gov/pubmed/20352370 20. http://www.ncbi.nlm.nih.gov/pubmed/21675994 21. http://www.hindawi.com/journals/ije/2014/525249/
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22. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1164258/pdf/biochemj00520-0038.pdf 23. http://link.springer.com/article/10.1007%2Fs12011-008-8294-5 24. http://www.ncbi.nlm.nih.gov/pubmed/23678636 25. http://www.sciencedirect.com/science/article/pii/S0022534708027018 26. http://www.ncbi.nlm.nih.gov/pubmed/16648789 27. http://www.ncbi.nlm.nih.gov/pubmed/17984944 28. http://www.ncbi.nlm.nih.gov/pubmed/20446777 29. http://www.ncbi.nlm.nih.gov/pubmed/7271365 30. http://www.ncbi.nlm.nih.gov/pubmed/16648790 31. http://www.ncbi.nlm.nih.gov/pubmed/8613886 32. http://www.bioimmersion.com/media/docs/fructoborate_monograph.pdf 33. http://www.ncbi.nlm.nih.gov/pubmed/21129941 34. http://www.sciencedirect.com/science/article/pii/S0890623806000827 35. http://europepmc.org/abstract/cba/326536 36. https://www.anabolicmen.com/caloric-intake-testosterone/ 37. https://www.ncbi.nlm.nih.gov/pubmed/807594 38. https://www.anabolicmen.com/protein-testosterone/ 39. http://www.thinkeatlift.com/real-protein-needs/ 40. https://www.anabolicmen.com/fats-and-testosterone/ 41. https://www.anabolicmen.com/fats-and-testosterone/ 42. https://www.ncbi.nlm.nih.gov/pubmed/23472458 43. https://www.anabolicmen.com/fats-and-testosterone/ 44. https://www.anabolicmen.com/carbohydrates-testosterone/ 45. http://raypeat.com/articles/articles/sugar-issues.shtml
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