Showcasing Your Physique – A Guide for Maximum Impact in 7 Days
The line between success and failure come showtime is notoriously small. As many competitors will tell you, the final 7 ...
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Interview Q&A Series with Ben: Hormones
Question: “Will taking simple carbs after a workout negate the effect of growth hormone production from your workout and kill ...
Get Motivated, and Stay Motivated
Today I drove to the gym today heading into my first leg day of the week. My current training protocol ...
Shopping Guidelines: Fruits & Veggies
Grocery shopping with health and fitness in mind can be a hassle. That is why in order to to minimize ...
Fast Twitch vs. Slow Twitch: Fated For Gains?
Building the Perfect Beast - How Our Fast and Slow Twitch Muscle Fibers Determine Athletic Success...
The Essentials of Bodypart Specialization: Lat Training
There is, without a doubt, a no more difficult area of the body to develop muscle size and strength, than ...
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Cajun Dory
2-4 Servings Ingredients: 4-8 filets dory (or same quantity of other firm fish) 1-2 Tb cajun seasoning (see below) Oil ...
Chicken with Fennel and Onion Pan Sauce
2 Servings Ingredients: 1 fennel 1 onion 1 lb. chicken pieces (breast is ideal) ½ tsp salt ½ tsp thyme ...
Chicken and Shrimp Gumbo
2-4 servings Ingredients: 1 lb unpeeled, raw shrimp 4 cups chicken or vegetable stock 1 Tbsp coconut or mct oil 6 ...
Chinese Chicken Lettuce Wraps
2-4 Servings Ingredients: 1 Tb sesame oil 1 red chili (or substitute jalapeno, etc.) 3 cloves garlic, minced 1/2 inch ...
Cheesy Herb Dressing
INGREDIENTS 1⁄2 cup yogurt 1 tbsp oil 1 tbsp Parmesan cheese, grated 1⁄4 tsp basil, dry 1 tbsp parsley, dry ...
Green Lime Detox Smoothie
1 medium lime, peeled and deseeded 3 small stalks of celery, chopped 1 small banana, peeled 1 green apple, cored ...
Mini Tuna Ricotta Cakes
Notes: These freeze really well; once they are formed into patties or meatballs, freeze immediately (don’t cook). To thaw, leave in refrigerator until thawed and cook as directed.
For a Higher Fat Version: Substitute full fat ricotta and whole egg.
Ingredients:
8 oz canned tuna (2 cans)
8 oz fat free ricotta
1 egg white
1 Tb minced onion
1/4 tsp dill
1/8 tsp white pepper
1/8 tsp lemon pepper
1 tsp hot sauce
1 Tb coconut flour (or other gluten free flour)
1/4 cup gluten free breadcrumbs
Directions:
1. Combine all ingredients in a large bowl and mix gently. Let sit 10 minutes so flavors can combine.
2. Divide into desired-size patties or ‘meatballs’ – I find 2-2.5oz allows them to stick together really well.
3. Bake at 350 for 30-35 minutes.
