Wednesday, July 31, 2013

Gainer's Gourmet, Part One






We may live without poetry, music and art,
We may live without conscience, and live without heart;
We may live without friends, we may live without books,
But civilized men cannot live without cooks.
- E.R. Bulwer-Lytton


[This book is a collection of recipes aimed at providing lifters looking to gain weight with a simple and highly effective means of doing just that. You might consider this a starting point for the budding cook/lifter, and later it could be looked at as a jumping off point when designing and cooking meals of slightly higher intricacy. I know it served me very well at exactly the time I needed it!] 



Introduction: Eating Big

Dietary advice and information have become incredibly general in our present time. Although certain dietary guidelines have been established and deemed healthy and appropriate by a few, this does not mean they should be accepted by all. This book goes against the general theories and the way they tend to be applied to all people regardless of their metabolism or lifestyle.

Diet is a very personal thing. People who are aspiring to gain weight, not maintain it, and especially those individuals who bodybuild and/or lift, do not fit into the neat package of John Q. Public. Why would someone who wants to be above average physically subscribe to an average diet?

Harder gainers are, of course, different. I know. I am one and have the metabolism to prove it. If you personally understand what I just said, this is a book for you. No-nonsense, common sense nutrition for gaining weight. 

Welcome to the world of food! It's going to make a lot more impact on your body and strength than the latest supplement fad ever could. 

I believe strongly that luck is when preparation meets opportunity.

Good luck to all!

Faith Walker (1992) 


Servings Defined

You will notice that with each recipe comes an approximate serving count listing the calories, protein, carbohydrate and fat breakdown for each serving. I figured those out as a courtesy to people who are tabulating those for their own use in structuring their diet. It is somewhat ironic, though, listing them at all, simply because most people who are actually counting out specific grams wouldn't touch my recipes with a ten foot pole because of the high fat content. Most ectomorphs needn't bother themselves with caloric breakdowns when trying to gain. Some of you, though, may wish to gather an  approximate idea of calories and categories, to keep a general plan of protein, carbs, and fat intake.

One definite reason why my breakdowns look bigger than most (in all categories) is that when I say three servings, for example, I mean three hearty platefuls of food. If you've been reading labels, then you've probably become accustomed to the misleading practice of listing many servings. A big can of tuna, for example, lists 6.3 servings. This might suffice for small children, but for two people who exercise regularly, tend to be thin, and have hearty, healthy appetites, one 12.5 oz. can of tuna would not contain that many servings. By making the servings higher, the fat content looks much lower. What it boils down to is that it is what you eat that counts, not what you read. Although the breakdowns may look excessive, they are realistic, just like what you see in the mirror. 



PART ONE: BEEF

Liver With Rice

Beef Liver
1 Onion, chopped
3 Tb. Butter
1 cup Rice
28 Oz. can of seasoned tomatoes

1) Cook rice - you can prepare the rest of the recipe while this is going on.
2) Brown onions in butter.
3) Cook chopped liver (bite-sized pieces) in butter until done. Don't overcook and toughen the liver. Remember, it's still going to cook in the oven a while.
4) Layer the ingredients in a casserole dish. First the onions, then the liver, then the rice, and then top it off with the tomatoes.
5) Bake in a 350 degree oven for 20 minutes.

4 servings, each containing about:
Calories - 400
Protein - 22
Carb - 43
Fat - 12


Liver and Onions

4 slices Bacon
1 Onion, chopped
1/2 pound Beef Liver

1) Cook bacon.
2) Saute onion until brown, remove from pan.
3) Cook liver, don't overcook.
4) Cut liver in half, top each piece with onions and bacon strips.

2 servings, each with about:
Calories - 349
Protein - 35
Carbs - 15
Fat - 25


Meatloaf

2 lbs. Ground Beef
2 Eggs
1 chopped Onion
2 Garlic cloves, crushed
1/2 cup Oats
2 Tb. Ketchup
1 Tsp. Worchester
1 Tsp Cumin powder

1) Put all the ingredients in a large bowl and mix together.
2) Put into loaf pan.
3)Bake at 350 degrees for 1 hour 15 minutes.

Four servings, each with about:
Calories - 435
Protein - 32
Carbs - 13
Fat - 28


Mexican Meatloaf

1 lb. Ground Beef
1 Onion, chopped
1 Bell Pepper, chopped
1 cup Peas
1 Egg
1 cup Bread Crumbs (3 slices of stale bread in a food processor)
1 tsp. Chili powder
1/2 tsp. Salt
1 14.5 oz. can S&W style Stewed Tomatoes

1) Mix everything but tomatoes and pat into a casserole.
2) Pour tomatoes over the top.
3) Bake at 375 degrees for 1 hour.

Five servings, each with about:
Calories - 292
Protein - 26
Carbs - 16
Fat - 14


Beefy Burritos


1 lb. Ground Beef
1 Onion, chopped
1 packet Taco seasoning
1/4 cup Sour Cream (approx.)
1 cup shredded Jack Cheese
5 large flour Tortillas

1) Brown beef and onions, drain
2) Add taco seasoning, cook according to directions
3) Warm tortilla on both sides in a skillet
4) Put a large spoonful of beef down the middle, sprinkle with cheese, add approx. 1 tbsp. sour cream.
5) Fold ends up to beef, fold one long side over and roll up.
6) Keep in warm oven until all are done.

Per Burrito:

Calories - 496
Protein - 36
Carbs - 31
Fat - 25


Tortilla Pie

1 lb. Ground Beef
1 Onion, chopped
2 tbsp. Chili powder
2 tbsp. Butter
5 whole wheat Tortillas
1 four oz. can diced Green Chilis
1.5 cups shredded Monterey Jack Cheese
1 10.75 oz. can of Cream of Mushroom soup
1/2 cup Salsa

1) Brown beef and onions in a skillet.
2) Drain off fat, remove to a bowl and stir in chili powder.
3) Melt butter in clean skillet.
4) Heat tortillas on both sides, one at a time.
5) Layer tortillas, chilies, beef, then cheese until out of ingredients (a round casserole dish works best)
6) Pour soup over top, then salsa on top of  that.
7) Bake at 325 degrees for 30 minutes.

6 servings, each with about:

Calories - 613
Protein - 40
Carbs - 27
Fat - 36


Beef Lasagna

28 oz. can peeled Tomatoes (I like Italian style)
1/4 lb. sliced Mushrooms (about 3 cups)
1/4 cup Red Wine
1/4 cup Red Wine
1/4 cup Red Wine
1/4 cup Red Wine
1/4 cup Red Wine
1/4 cup Red Wine
1/4 cup Red Wine
1/4 cup Red Wine
 eventually 1/4 cup of it will make it to the pan
1 tbsp. Italian seasoning
1 can Black Olives, sliced
1 lb. Ground Beef
1 Onion, chopped
2 Garlic cloves, crushed
15 oz. container Ricotta Cheese
10 oz. frozen Spinach, thawed and drained
16 oz. package Lasagna noodles
16 oz. Mozzarella Cheese, in thin slices
3 tbsp. grated Parmesan Cheese

1) Rough-chop the tomatoes, add the first four ingredients together (making sure to check that the red wine is fine for use). You can do this ahead of time to let the flavors blend.
2) Saute the beef, onion and garlic, drain.
3) Mix the Ricotta and spinach together in a bowl.
4) Cook the noodles in a very large pot of water (or they'll stick together), drain, then rinse with cold water and drain again.
5) Starting with the sauce, layer noodles, spinach mix, beef, and finally Mozzarella, until reaching the top of a glass oblong pan.
6) Top with the Parmesan cheese.
7) Bake at 350 degrees for approx. 45 minutes.

8 servings, each with about:

Calories - 673
Protein - 45
Carbs - 55
Fat - 30


Hamburger Gruel and Brown Rice

1 lb. Ground Beef
1 Onion, chopped
2 Garlic cloves, crushed
1 can of Cream of Mushroom soup
1 can Milk (use soup can)
2 cups cooked brown Rice

1) Put the rice on first; by the time it's done the gravy will be ready.
2) Brown Beef with onions and garlic, drain.
3) Add soup, slowly stir in milk.
4) Simmer about 10 minutes.
5) Pour over rice and serve.

4 servings, each with about:

Calories - 524
Protein - 38
Carbs - 38
Fat - 23


Beef and Potatoes

1 lb. Ground Beef      
1 Onion, sliced
Salt, Pepper, Garlic powder, and Oregano
1 large bell Pepper, sliced
3 small Potatoes, sliced (no need to peel)
1 14.5 oz. cna Tomatoes

1) Brown beef and onions, drain.
2) Sprinkle generously with seasonings and stir well.
3) Layer beef, potatoes and bell peppers in a casserole dish, ending with beef.
4) Top with can of tomatoes.
5) Bake at 350 degrees for 1 hour.
Good with corn on the cob!

4 servings, each with about:

Calories - 445
Protein - 35
Carbs - 34
Fat - 20


Sloppy Spuds

1 lb. Ground Beef
1 Onion, chopped
2 Garlic cloves, crushed
1 four oz. can Tomato paste
1 cup water
1 cup water
1 cup water
1 cup water 
must be thirsty from all that red wine
1 four oz. can sliced black Olives
1 1/2 tsp. Cumin
4 Potatoes
1 cup Cheddar Cheese, grated

1) Bake the potatoes in a 375 degree oven for approx. one hour or until they give when you squeeze them. Sticking a fork in one to check softness will prevent you from burning your hands, unless, of course, you feel the need for a little endorphin release without much physical effort.
2) Brown the beef, onions, and garlic, drain.
3) Add the tomato paste, water, cumin, olives and stir, keeping the burner on simmer.
4) Continue to simmer for about 20 minutes.
5) Beat the potatoes by banging them against a hard surface, slice them down the middle once and across several times. That'll learn 'em not ta burn ya.
6) Spoon the tomato mixture over the potatoes and top with cheddar cheese.

4 servings, each with about:

Calories - 635
Protein - 41
Carbs - 59
Fat - 26

Reminds me of my safari in deepest, darkest Africa. Somebody forgot the corkscrew and for several days we had to live on nothing but food and water. - W.C. Fields


Barbell Beans

2 lbs. Ground Beef
2 tbsp. Oil
1 large Onion, chopped
1 Bell Pepper, chopped
2 Garlic cloves, crushed
2 tbsp. Chili powder
1 tsp. cayenne Pepper
1 tsp. ground Cumin
20 oz. can Tomatoes, chopped
1/2 can black Olives, chopped
1 can kidney Beans, drained
1 can pinto Beans, drained
Sour Cream

1) Brown the beef, drain and set aside.
2) Saute the onion, bell pepper and garlic in oil until limp.
3) Put the beef and veggies in a large pot and add the rest.
4) Cover and cook for about 30 minutes.
5) Top each serving with sour cream.

8 servings, each with about:

Calories - 533
Protein - 43
Carbs - 33
Fat - 28


Chili Pork Stir Fry

4 tbsp. Oil
1 tbsp. red wine Vinegar
1 tbsp. Chili powder
1/4 tsp. Cumin
1 Onion, sliced
2 Garlic cloves, crushed
1 red bell Pepper, thinly sliced
4 Pork Chops, cut from bone or bought boneless
1 can French Onion Soup
Brown Rice (1/2 of soup amount)

1) Stir rice into hot soup, cover, and cook approx. 1 hour.
2) Heat oil, vinegar, chili powder and cumin in a large skillet.
3) Add onions and garlic, saute until onion is slightly wilted.
4) Add bell pepper and saute for about 30 more seconds.
5) Push veggies aside and add pork. Cook for approx. 4 minutes, flip, and cook until done. Try not to overcook, cut pieces in half to check for pinkness.
6) Top with veggies and sauce, serve with the rice.

2 servings, each with about:

[breakdown doesn't include rice]
Calories - 889
Protein - 66
Carbs - 13
Fat - 63


NEXT: EGGS.

 






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