Creative
Cooking 151
This section is exactly what it
is, an update & advancement to the “um”, Creative Cooking 101 section of
the 1996 Journal. Over the years I have come up with a few more recipes,
especially since switching to the low carb/high fat diet. You can get much more
creative on that diet. I will also be updating this section as often as I come
up with new recipes, which should be quite frequent as you do need change in
your diet to avoid boredom. So make sure to come back & check out this
section as frequently as possible for any updates. Now on to some GRUB!
Tuna with (Musubi style sauce)
1/4 cup Liquid Amino acids ( You
can find this in almost any health food store)
3/4 cup water
2-4 packets sugar substitute
1 tablespoon chopped garlic
1 tablespoon fresh ginger (minced
or chopped)
1 green onion ( chopped )
1 lb. teriyaki cut (sliced) Beef
Pour half cup of teriyaki sauce in
shallow container. Place teriyaki beef in container. Pour remaining sauce into
container and marinate for at least 8 hours.
Teriyaki sauce (same as Bar BQ
Beef Recipe)
2 lbs. ground beef
1 diced onion
4 diced mushrooms
Mix in bowl and pan fry or make as
a meat loaf.
Teriyaki sauce (same as Bar BQ
Beef Recipe)
1 lb. Chicken breast
Marinate overnight or minimum 8
hours and broil or Bar B.Q.
1 can tuna
1/8 cup liquid amino acids
1/2 cup water
2 packets , sugar substitute
Cook tuna in pan with sauce until
desired.
Use Tuna with (Musubi style sauce)
Recipe
2 cups Brown rice (cooked)
Sushi Nori
4-6 egg whites (fry with non stick
spray)
Place brown rice in flat layer on
Sushi Nori , add tuna and egg whites and roll into California Roll. Moisten
Nori slightly to hold firm.
12 egg whites
1 Meal Replacement drink pack
1 tablespoon cinnamon
4 packets , sugar substitute
Blend and cook as pancakes
1 can tuna (in water)
9 egg whites
1 yolk (if desired)
Bean sprouts ( as desired)
onions diced ( as desired)
bell peppers
mushrooms (optional)
Fry veggies in pan with not stick
spray . Scramble eggs and mix in can of tuna. Pour tuna and eggs in pan and
cook until desired.
1 lb. Hamburger (Ground Beef)
¼ Cup Oatmeal
¾ Onion (diced)
2 Tablespoons Garlic
approx. 3 Tablespoons Westersear
Sauce
Mix All ingredients in Med. Size
mixing bowl, make into patties, & Fry with Pam or Bar B Q.
1
Chicken Breast
½ Onion
(Medium size)
2
Teaspoons pepper
4
Tablespoons Garlic
2
Tablespoons Olive Oil
Slice
Onion, Slice or Chop Chicken after Tenderizing, mix all ingredients in a Saimin
Bowl ( if you don’t have one or know what one is just use a bowl that’ll fit
everything), & fry in Medium size pan or Wok with Olive Oil.
Note:
This is a recipe for 1 serving. If larger serving is desired multiply recipe.
And DO NOT reduce amount of Garlic, “remember to keep proportionate to recipe”.
½ lb.
Ground Beef
3
Tablespoons Garlic
approx.
½ tsp. pepper
½ an
onion (sliced)
½ a
block tofu (slice in cubes)
Red
& Green Bell peppers (sliced)
2
packets sweet & low or Equal
approx.
4 Tablespoons Braggs Liquid amino acids
Brown
Ground Beef in Med. Size pan or Wok with Garlic & Onions, Sauté Bell
peppers in garlic with butter or olive oil. Add bell peppers to Ground beef
after sautéing. Sprinkle sweetener & Braggs over ingredients & cook for
approx. 3 min.
2 Chicken Breast (Tenderize &
Cut into strips)
1 & ¼ cup Oatmeal (Ground)
6 tsps. Black pepper
3 tsps. Paprika
3 tsps. Cyan
2 Eggs
Garlic Powder
Season Chicken, Oatmeal, &
Eggs, coat chicken with Egg, then coat with oatmeal, & fry in Canola oil. Use
Katsu sauce if desired, (see katsu sauce recipe below)
Tomatoes (pureed or 1 Can Organic
tomato sauce)
Wostersier sauce
Ginger
Vinegar
Water
Onion Powder
Parcely flakes
Equal
Season to taste & use as sauce
for dipping Chicken Katsu or your favorite Meat/Poultry dish.
2
Chicken Breast
½ Cup
Braggs liquid amino acid (diluted with 1 & ¾ cup water)
3 – 4
tbsp. Apple Cider Vinegar
½ Onion
(diced)
Approx.
2 inch long piece of fresh Ginger (peeled & minced)
Approx.
3 tsp. Black pepper
1 tbsp.
Garlic
4
Packets Equal or Sweet & Low
6-8 Bay
Leaves
Tenderize
Chicken & Chop into small pieces. Mix all ingredient into a small – med.
Sized pot. Bring to boil for approx 10 min. then reduce heat & let simmer
for 30 min. to 1 hour or until Chicken is cooked.
Note:
The longer you let simmer the more flavors the Chicken will absorb.
2
Chicken Breast
½ Cup
Braggs liquid amino acid (diluted with 1 & ¾ cup water)
½ Onion
(diced)
Approx.
2 inch long piece of fresh Ginger (peeled & minced)
Approx.
3 tsp. Black pepper
1 tbsp.
Garlic
4
Packets Equal or Sweet & Low
6-8 Bay
Leaves
Tenderize
Chicken & Chop into small pieces. Mix all ingredient into a small – med.
Sized pot. Bring to boil for approx 10 min. then reduce heat & let simmer
for 30 min. to 1 hour or until Chicken is cooked.
Note:
The longer you let simmer the more flavor the Chicken will absorb. Also please
note that if you have eaten Shoyu chicken before this may not taste quite the
same, but it does have a nice flavor to it. If you want to have more of the
Shoyu Chicken flavor try using low Salt Shoyu & dilute it a little. This is
probably a wise substitute instead of using the Braggs especially if you are
not following a pre contest diet.
1 lb.
Top Round Steak
2 Med.
Tomatoes
1 Green
Bell Pepper (Sliced in Strips)
1 Red
Bell Pepper (Sliced in Strips)
1 Onion
(Sliced
2
Tablespoons Garlic
2
Tablespoons Minced Ginger
2 Tsp.
Pepper
1 Tsp.
No Salt
1/8 Cup
Braggs Liquid Amino Acids
2 Pack
Equal
Cut Steak
into think slices & season with Ginger, Garlic, and Pepper & No Salt.
Brown Steak in Wok or Pan, then add Peppers & Onions. Cut 1 Tomato into
manageable pieces & Blend in Blender or food processor with pepper, Braggs,
Equal, No Salt & Wosrsterseir sauce if desired. Add Sauce to Beef &
Veggies. Then Blend last tomato and add to dish. Simmer for approx. 20 min.
Then chow down.
Note: A
very good dish with Brown Rice
2 Chicken Breasts or Thighs
(Chopped)
½ Large Zucchini (cut into slices)
2 Tbsp. Garlic
2 Tsp. Pepper
2 Tsp. Paprika
1 Tbsp. Curry Powder
2 Tbsp. Braggs Liquid Amino Acid
2 Packs Equal
Season Chicken w/Garlic, Pepper,
& Paprika, then pan fry in Wok. Add Zucchini once chicken is about half
cooked. Continue until Chicken & Zucchini are almost done. Then sprinkle
Curry powder over dish, add Braggs & approx. 1/8 cup water. Mix ingredients
well and simmer for approximately 5 min. Then we are ready for some kick ass
curry chicken.