So if you made it in the "Alpha" chances are you know a little about cooking.

I had an idea of making a post where you post a meal complete with recipe and directions for cooking.

Let's all pitch in and make an ALPHA COOKBOOK :P
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As you post, categorize as a:
(Bulk, Cut, or Snack) for the use of the meal.

(Easy, Medium, and Hard) for a difficulty level.

Include the time it takes to cook.

Include a macronutrient breakdown of protein/carbs/fats/calories.

Pics are welcome.

*It'd be useful if somebody has a website that has info on the macronutrient breakdown on foods*

I'll go first.
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Steak and Yam or Sweet Potato
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Rate: Meal: Bulk/ Difficulty: Easy/ ETA: 10-15 minutes

Ingredients: 8oz Flank Steak, your choice of seasonings or sauce, Yam, Cinnamon.

Tools: Microwave, Foreman Grill, plastic bag.

Step 1: Perforate potato and place in bag.

Step 2: Place bag and potato in microwave for 2 minute intervals so the bag doesnt melt to the plate. Continue until you can fork through the potato with ease. It should take about 6-8 minutes.

Step 3: Season steak

Step 4: Place steak on Foreman Grill until finished. Mine takes about 8-10 minutes.

Step 5: Place potato on place and peel the skin off. If you cooked it right this should be easy. Add cinnamon as desired.

Step 6: Place Steak on plate and ENJOY!

Protein:48g
Carbohydrates:68g
Fats:28.5g
Calories:503
(add your seasonings and sauce to this)

Add a salad and your choice of vegetables and I recommend it as dinner.

Gerdy

Protein Power Balls (lifesaver for me)

Good for bulk as is
Cut out apricots and honey for cutting

Easy to make, about 10 mins

I can get the macro breakdown later

Mix ingredients in food processor
1/2 c sunflower seeds
1/3 c wheat germ
2 TBSP flax seed meal
1/3 c dried apricots
1/3 c walnuts
1.5 sccops Muscle Milk chocolate (or Metabolic Drive)


once finely chopped, add
1/2 c Natty PB
1 TBSP honey

mix again till it starts to clump a little
roll into golf size balls
roll in sesame seeds if desired

You can tweak it if you want to cut sugar

230 cals per ball, an easy way to pack in some protein, healthy fats, and fiber

I know a shit load more about eating than I do cooking.

This is the forum where Shugart should post. He has some tasteee sounding recipes.

Holy xenu what an awesome idea! I cook for my family every night and come up with a new recipe about once a week.
Heres a pretty good hamburger recipe, it sounds weird but its great.

This is def. for bulking
1 lb. lean ground meat (farmers markets sometimes have super lean)
1 tbs. peanut butter
1 tsp. red wine
2 eggs
1/8 cup onion
1/4 clove of garlic
Dash of olive oil

Mince the garlic and onion really fine and put it in a mixing bowl. Put in the red wine then the eggs and stir it up. Then add the meat and mix that up. Finally put in the peanut butter and olive oil. Mix it up real good and form 3 patties. Cook them on medium and flip them every 7 mins. or so. When there a little brown on both sides put them on some whole grain buns and eat.

I also got 6 different italian meatball recipes, a swedish meatball recipe, countless chicken, alot of lean stew low sodium recipes, and a few polish kilbasa recipes.

Awesome thread.

My favourite high carb and protein, low fat meal is..

2 cans Tuna in water
2 cans tinned tomatoes
variable amount of whole wheat pasta (on tolerance)
Bay leaves
Herbs of your choice, mixed or oregano/thyme go well
1Tbsp Extra virgin olive oil for the pasta

Cook all the tomatoes and (drained)tuna and herbs etc in a pan, it makes the pasta sauce. Cook pasta seperately and serve together.

True Male cooking!!

This has a total of 60g of protein, upto 5g fats, mostly mono-unsat, and 30-200g of complex carbs.

If i live on this for a meal every day, and keep the rest of my day low fat, moderate cal, i can get to 10%BF with no real effort.

Joe

PS: Gerdy, i opened this thread thinking it was a AAS cooking thread!!

JB

Mbaina's Super Tuna (or ckicken)
I guess this would be a cutting meal, but if you're eating 12 times a day, then its a bulking meal.

Difficulty: easy
Total time: 5 minutes
Ingredients:
Two cans of tuna or chicken, 1 cup unsweetened applesauce, 1 6oz jar Sweet Potatoes babyfood, 2 tblsp ground flax.
Directions:
Open everything, mix everything.
Breakdown:
Protien: 55gms
Carbs: 50gms
Fat: 6gms
Fiber: 8gms

Yum.

-M

T-Member Tor Tor's contribution. He is not in the Alpha and this is the pm I just got. I think it would make a good treat for a cheat or on a bulk diet.

"Hey dude...I hope you don't mind, but I couldn't resist sharing a recipe with you if you'd like to post it in your T-Cell recipe thread since I have no access. I love making different recipes, and this one is my absolute favorite. No hard feelings if you don't want to, but I thought I'd give it a go to see what you think.


The non-Oreo Protein Milkshake:

2 Scoops Grow! Whey
8oz Unsweetened Almond Milk (Vanilla Flavored)
3g Guar Gum
30g Pure Dark Chocolate (NO Added Sugars)
1 Stevia Packet


1) Simply place the powder, almond milk, and guar gum in a blender and blend it up for about 15 seconds on medium speed.

2) Throw in a handful of ice cubes and blend them up. Gradually add additional ice cubes one by one until you reach desired consistency. Personally for me, I go for a handful + 3-4 more.

3) Next take a block of dark chocolate (30 g) and heat it in the microwave to make the outside layer a little softer so it mixes easier (DO NOT MELT). Throw it in the blender and blend it up into little bits of pieces. Best results come when the chocolate is in little chunks as opposed to it being smoothly blended in (which is why it shouldn't be melted).

4) Spoon and eat.

The guar gum and almond milk contributes in making the shake thick (just like a real milkshake), and the bits of chocolate really make it feel like you're eating an Oreo Blizzard or something of that nature.

Makes 1 serving:
441 calories
49g Protein
18g Carbs
9g Fiber
22g Fat "

Not bad man.

Gerdy

Broccoli-Pineapple Slaw

Easy (4 ingredients, no chopping or cooking)

I have a bowl of this with a hunk of chicken or fish and call it a meal.

6-oz (half a bag) of broccoli slaw. You buy this stuff already prepared in the produce department. It's a combo of shredded broccoli stems, carrots, and a bit of cabbage.

1/4 C. plain yogurt

1/4 C. crushed, canned pineapple in its own juice

small handful of raisins

Mix together the yogurt, pineapple and raisins, then mix in the broccoli slaw. That's it! I love this stuff-sometimes I have 3 bowls a day.

What you need:

Chicken & Spinach:
1 Tbsp olive oil
3 cloves garlic, chopped
2 chicken breats cut thin (not paillard, but thin)
8 oz baby spinach
2 tablespoons balsamic vinegar
1 cup canned chopped tomatoes with juice
Fresh Basil

Heat a large saute pan over medium-high heat and add the olive oil. Add the garlic and cook for 1 minute until it starts to brown ever so slightly, then add the chicken and cook about 4 minutes per side or until it's cooked through and juices run clear (just make sure it's cooked all the way through).

Remove the chicken and set aside, preferably covered with tinfoil (this is known as "tenting" the meat). To the same pan, add the spinach and cook until it's just wilted, about 1 to 2 minutes. The spinach is going to wilt a little bit more after you take it out, so don't overdo it in the pan.

Take the spinach out and set it aside. Lower the heat to medium and add the balsamic vinegar and canned tomatoes to the pan and stir, scraping the bottom of the pan to remove any browned bits (this is known as "deglazing" the pan).

The longer you cook the balsamic/tomato mixture and let it reduce, the thicker and more concentrated the flavor will get. Right before you take it out of the pan, add some fresh chopped basil.

Plate the spinach in the middle of the plate and set the chicken on top, then pour the tomato/balsamic reduction all over the top.

Veggies:
1/2 lb green beans
1/4 lb zucchini
1/4 lb butternut squash
1/4 cup chopped red bell pepper
1/4 cup chopped onion
Chopped garlic to taste

Lightly oil a pan and bring it up to medium heat, then add your veg. Half way through the cooking process add the garlic/onions/peppers. That's it. Salt & Pepper to taste after you take them out of the pan.

The picture above is the chicken and tomato/balsamic on top of the veggies. There's no spinach in that pic because I didn't have any spinach. I'll take a pic of the entire meal as soon as I have a camera and all the ingredients. The plating is also terrible because I was just cooking for myself and I don't care how it looks.


-dizzle

D.G.-youre a bastard, I was going to start this thread today and you beat me to it. ha.

Healthy Chicken Parm:

Ingredients-
2 chicken breasts
4 tbsp organic wheat germ
2 tbsp olive oil
Spaghetti sauce
whole wheat pasta
.5 cup mozzarella cheese
1 tbsp parmesan cheese
1 tsp basil
1 tsp oregano
salt/pepper

Combine wheat germ with basil, oregano, and paremsan cheese. Salt and pepper lightly and mix. Coat chicken breasts with olive oil and bread with mixture. Bake at 400 degrees F for 17 minutes, remove, top each piece with 2-3 tbsp spaghetti sauce and 1/4 cup mozarella. Place back in oven for 2-3 more minutes or until cheese is melted. Serve over pasta and spaghetti sauce.

And...I love this Cell. I'm learning crap every day, and spending time refreshing the page instead of doing things I need to be doing :).

Great thread idea. Don't have much to contribute at the moment. I'm a notoriously spartan eater--which is why I'm looking forward to this thread! I need more ideas for quick cooking.

My current favorite ground beef seasoning--to be lavished liberally on dead animal. Fresh seasonings should be used if you shop for the herbs, but I haven't in a while so I use dried spices I have on reserve in the cabinet.

garlic powder
thyme
onion powder
black pepper

Simple but oh so good. Also good for steak if you let it sit and absorb the flavors for a while.

Hmm...my recipes are a bit intricate, and I'll add them soon - particularly a simple recipe for chili (the ultimate bodybuilding food) . But in the meantime, I'll say invest in the Ronco rotisserie (showtime) and flavor injectors in addition to the foreman grill - the simplest foods can taste different with these and spices like black pepper (whole), curry powder, paprika, garlic and ginger paste, and kitchen king and mutton masala (available in international stores).

Tuna Burgers

4 Cans flake tuna
5-6 Sun-dried tomatos
5 tbsp Olive oil
4 Whole eggs
5 tbsp Flaxseed meal

Spices to taste, I use Mrs Dash (Southwest Chipolte), crushed chilis and cayenne pepper a couple tbsp of each.

Drain tuna.
Boil tomatos for 2mins to blanche.
Cut tomatos.
Blend everything together in a bowl.
Form into patties with hands.
Cook for 2-4 minutes on each side.

OK, I made this this weekend and took a picture because I thought it was pretty (probably looked better in person).

But, I wont give the recipe because I got it from the first PN cookbook (unless JB gives permission of course).


This is the Thai Ground Beef (page 119).... and really yummy....

For anyone who likes to eat, I'd reccomend both the PN cookbooks.

Not to hijack or anything, but on a related topic...Anyone out there who has kids and are worried if theyll eat a healthy, yet unknown meal; yes. Just pump up how great it is and theyll eat the hell out of it.

OK, so maybe I spam the hell outta this one, but it's the one go-to recipe I have:

http://www.T-Nation.com/...ic.do?id=724455

Recipe printed again below (and I will caveat it that this is not typical Texas-style chili since it has beans... and yes rainjack, this was a preemptive strike against you):

So without further ado:

2 lbs ground beef (Mom uses chuck, I go as lean as possible, like 93% lean)
2 medium onions, sliced
1 28 oz. can of Italian peeled tomatoes
6 oz. can of tomato paste
1 cup of cold water
2 beef bullion cubes (which you dissolve in the cold water in a microwave)
2 16 oz. cans of red and white kidney beans (i.e. one can of each)
2 tbsp. diced green pepper (I just use a whole one)
2 cloves garlic, minced
2 tsp salt
2 tsp oregano
2 tsp chili powder (or more to taste)
1/2 tsp crushed red pepper

Directions:
Brown meat and onions in large skillet. Drain (Mom does not say that, but it cuts down a touch on fat) and put into a large pot (like a good sized one you would do pasta in)
Add all other ingredients into the pot.
Simmer for 1 1/2 hours, stirring occasionally.
Top with grated cheese if you like.

Quick note: I do not drain the beans or any of the other canned items before chucking into the pot and the consistency still comes out just fine (especially in subsequent days... it thickens over time).

That's it. The beauty of the recipe is that once you have it down (which does not take long) you can tailor it any way you want. I sometimes use ground turkey for the meat or even chuck in some honey (although I am not sure I can taste it when it is done). Store in Tupperware and you will be eating it for a week. It actually begins to taste better the day after since all the spices really soak into the meat and beans.

Chicken Marinade

STUBBS CHICKEN MARINADE

Serving Size: 1 TBSP
Protein:0g
Fats:0g
Carb:2g
Cals:10

Ingredients
Water, seasoning (brown sugar, salt, dehydrated onion, natural flavors, spices, dehydrated garlic, whole mustard seeds), distilled vinegar, soy sauce (water, wheat, soybeans, salt, sodium benzoate; less than 1/10 of 1% as a preservative), pepper sauce (red peppers, vinegar, salt, xanthan gum), high fructose corny syrup, apple juice concentrate, molasses, sesame oil.

This is my favorite store bought marinade. I suggest marinating it for an hour in the refrigerator then cooking the chicken on the grill. No need for sauce after, if the chicken is cooked properly it tastes BOMB! lol :P

Add veggies/rice/salad and you got a pretty legitamate meal.

Gerdy

here is a link

http://www.ilovestubbs.com/

Dude, DG...wtf. Always up in my ideas.

Stubb's is my absolute favorite brand of seasonings. The chili-lime rub is CHOICE.