Nutrition for Body Builders
Bodybuilders need to fuel their body with the appropriate foods for energy as well as protein for the build up and reparation of muscle tissue. Starving yourself will NOT help and might prove more detrimental than most of you realize. By eating small, low-fat meals throughout the day incorporating a protein source with good sources of fibrous and complex carbohydrates you will be able to stabilize your insulin levels and sustain your energy levels. This will prevent your body from going into starvation mode while giving you all the building blocks you need for developing and shaping your muscles. Plus, you actually get to eat more!
Stay away from the super-high calorie diets unless you're a genetic freak, or you're woefully lean and don't mind putting on fat
Carbohydrates
Protein
Vitamins & Minerals
Supplements
More Diet tips
Meal Frequency
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Carbohydrates
A large proportion of calories should come from carbohydrates is so that the body has enough energy to deal with the rigors of training and recovery. Bodybuilders require complex carbohydrates as they release energy more slowly than simple sugars. This is important as simple sugars cause an insulin response which places the body in a state where it is likely to store additional calories as fat rather than muscle, furthermore frequent consumption of simple sugars can lead to Type II diabetes. However bodybuilders do ingest some simple sugars post-workout to replenish glycogen stores within the muscle.
Poor quality carbohydrates are those that contain sugar or are highly processed. These would include most breakfast cereals, breads, snack foods, candies, and even fruits and juices. Eating these foods immediately prior to bedtime will likely result in increased fat deposit and will prevent your body from maintaining a successful fat-burning mode.
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Protein
It is recommended that bodybuilders receive 1 to 2 grams of protein per pound of bodyweight to help the body recover and build. These protein sources should be of a high biological value such as steak, chicken, fish, soy, milk or whey, and egg whites. Chicken, whey, and egg whites are often preferred due to their relatively low fat content. Some Bodybuilders prefer to get their daily protein requirement from foods first and then from supplementary protein powders.
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Vitamins & Minerals
Also, adequate intake of vitamins and minerals is necessary; Bodybuilders almost universally take a multi vitamin each day. Essential fatty acids, especially omega-3s, are consumed as well.
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Supplements
Supplements can help muscle gain, although some are unproven and many are ineffective. Creatine however, is one which has been proven to help bodybuilders. Although creatine only helps if used in conjunction with a solid nutritional base and weight training program, this is true for all supplements.
Some bodybuilders may use drugs to gain an advantage over results due to natural hypertrophy, especially in professional competitions. Although many of these substances are illegal in many countries, in professional bodybuilding the use of anabolic steroids (a class of natural and synthetic steroid hormones that promote cell growth and division, resulting in growth of muscle tissue and sometimes bone size and strength) and precursor substances such as prohormones (a chemical compound that is a precursor to an actual hormone) are essential to competing in world-class competitions. Steroids increase levels of free testosterone and result in muscle hypertrophy (increase of the size of an organ). Significant negative side-effects accompany steroid abuse, such as liver damage as well as negative feedback leading to a decline in the body's own testosterone production and possible infertility.
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More Diet tips
If you want to build muscle, you need to consume quality calories. How much calories? You need to consume more total calories in your weight lifting diet than your body uses each day. It is very important to understand that the human body is constantly working, using and storing energy day and night.
It is also very important to understand that in order to keep the machine rolling, you need to know what and how much to feed it. This is the single most important element in the muscle building process.
You need to feed your body a correct balance of calories, protein, carbohydrates and fat. Complete muscle building nutrition is the key. If you can find this key, I'll guarantee you that your muscle building efforts will sky rocket.
Complete muscle building nutrition leads to optimal nutrition. Over supplementation of certain nutrients will lead to imbalances in overall nutrition and is damaging to your weight lifting diet and health.
If you want to build muscle you need to prepare a well balanced weight lifting diet that is rich in quality calories. Most people who start out weight lifting usually overlook the importance of a well balanced weight lifting diet when they are trying to build muscle.
The sooner you understand that you need an optimal weight lifting diet, the sooner you'll achieve your goals and objectives.
It is very important that you understand the importance of nutrition when building muscle. Without a good weight lifting diet, your muscle gains will be non existent and at best, poor.
Sugars, for the most part, have no place in your diet. Sugars in dairy products are all right, as well as some simple sugars post workout (I myself enjoy some no sugar added ice cream after dinner occasionally, where the only sugar in it comes from the milk).
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Meal Frequency
Serious bodybuilders should be eating 4-6 times per day, period. Three meals per day simply will not cut it for mass gains. The biggest part of this is because it's difficult to consume sufficient calories for mass gains in only three meals. As well, multiple smaller meals keeps a steadier flow of nutrients into the body. Studies have also shown positive benefits of multiple, smaller meals on cholesterol and bodyfat levels (and I'm sure other indices of health). If nothing else, multiple meals typically makes it easier to consume the kind of high-calorie diets needed to sustain mass gains.
In practice, lifters should be putting something in their mouths food-wise ever 3 hours or so. That's about how long you'll maintain blood glucose, insulin after a meal. Most proteins take 2-3 hours to fully digest (if not longer) so I see little need to eat protein more often than that.
Beyond that, arguably the most important meals are breakfast (to halt overnight catabolism) and post-workout. Post workout nutrition is a place I see lifters making major mistakes. I've watched guys at my gym finish their workouts and hang out talking (or flirting) for another 30-60'. There is a window of opportunity where nutrients are more effectively absorbed after a workout. By the hour mark, you've already lost some of the benefit. In my opinion, you should take something with you (or buy it there) to drink right after your workout. As I'll discuss in a subsequent article, there may be some benefit to consuming nutrients before or halfway through the workout as well. Although guidelines are sparse, typical recommendations for post-workout are 1-1.5 g/kg of carbs and about 1/3rd as much protein.
A final place to consider meal frequency is right before bedtime and in the middle of the night. Between your last meal and breakfast can be a long time to go without nutrients and anabolism might be better maintained if nutrients are consumed. There is also some data that the gut needs time to 'rest' itself and that round-the-clock eating may hamper that. Another consideration is that sleep should not be compromised to get more nutrients into the body. Since I usually wake up in the middle of the night anyhow (to go to the bathroom), I'll usually have some milk or something while I'm up. If you don't usually wake up in the middle of the night, a shake before bed (containing protein, carbs, fat and fiber) will help to keep a continuous flow of nutrients into your bloodstream.
Hing Ket Grill House@Kampung Jaya, Klang
Really taste good noodle
Grill crab
seasoned lamb chops, very juicy and tender. Specialities:-
Grilled crabs, seasoned lamb chops, grilled prawn and squid and yam and tapioca noodles.
Address:-
Hing Ket Grill House
Lot 3569, Batu 31/4, Kampung Jawa,
41000 Klang, Selangor.
Contact number: 33713913
Business hours: 11:30am-2:30pm, 5:30pm - 10:30pm
Chicken Shepherd Pie
Ingredients ( serve 4)
3 potatoes, skinned and quartered
1 tsp olive oil
250g chicken, finely minced
1/4 cup of mixed vegetables
1 cup button mushrooms, chopped
1/2 tsp light soya sauce
1 tsp dark soya sauce
Dash of black pepper
1 tsp sesame oil
1 tbsp oyster sauce ( optional)
1 tbsp cornstarch
1 cup mozzarella cheese
Method
1. Boil the potatoes till very soft. Drain and mash them, then line the base and sides of a casserole dish with half the mash.
2. Preheat oven to 180 deg C. Heat the oil in a saucepan. Stir fry the chicken with the mixed vegetables and mushrooms.
3. Add seasonings and the cornstarch and stir fry for another 5 min.
4. Spred chicken mixture into the casserole dish. Top with the remaining mashed potatoes and drizzle mozzarella cheese over. Bake till light brown, about 20 min.
3 potatoes, skinned and quartered
1 tsp olive oil
250g chicken, finely minced
1/4 cup of mixed vegetables
1 cup button mushrooms, chopped
1/2 tsp light soya sauce
1 tsp dark soya sauce
Dash of black pepper
1 tsp sesame oil
1 tbsp oyster sauce ( optional)
1 tbsp cornstarch
1 cup mozzarella cheese
Method
1. Boil the potatoes till very soft. Drain and mash them, then line the base and sides of a casserole dish with half the mash.
2. Preheat oven to 180 deg C. Heat the oil in a saucepan. Stir fry the chicken with the mixed vegetables and mushrooms.
3. Add seasonings and the cornstarch and stir fry for another 5 min.
4. Spred chicken mixture into the casserole dish. Top with the remaining mashed potatoes and drizzle mozzarella cheese over. Bake till light brown, about 20 min.
Beef Semur
Ingredients ( serve 6-8)
3 tbsp vegetable oil
2 large onions, quartered
2 cloves garlic, crushed
1 kg beef flank, cut into chunks
4 tbsp black soya sauce
1 tsp salt
Dash of black pepper
1 tsp sugar
1 tsp white vinegar
1 cinnamon stick
4 star anise
10 cloves
4 cardamom pods
3 carrots, peeled and cut into chunks
3 potatoes, peeled and cubed
2 tomatoes quatered
Directions
1. In a large pot, heat the oil over a medium flame. Add the onions and garlic and fry until lightly browned and fragrant.
2. Bring to high heat, brown the beef on all sides and add the black soya sauce, salt, pepper, sugar and vinegar.
3. Add the spices and mix well. Add enough water to cover the meat, then bring to a boil.
4. Reduce to low heat and simmer for one hour. Add the carrots and potatoes and simmer for another hour.
5. Add the tomatoes and cook till soft, about 7 min. Remove from heat, leave to cool and freeze.
6. Reheat, then serve with rice and sambal belachan.
Tip: If your gravy is too thin, stir in a paste of one tsp of cornflour and one teaspoon of water until it thickens. Do this just before serving.
3 tbsp vegetable oil
2 large onions, quartered
2 cloves garlic, crushed
1 kg beef flank, cut into chunks
4 tbsp black soya sauce
1 tsp salt
Dash of black pepper
1 tsp sugar
1 tsp white vinegar
1 cinnamon stick
4 star anise
10 cloves
4 cardamom pods
3 carrots, peeled and cut into chunks
3 potatoes, peeled and cubed
2 tomatoes quatered
Directions
1. In a large pot, heat the oil over a medium flame. Add the onions and garlic and fry until lightly browned and fragrant.
2. Bring to high heat, brown the beef on all sides and add the black soya sauce, salt, pepper, sugar and vinegar.
3. Add the spices and mix well. Add enough water to cover the meat, then bring to a boil.
4. Reduce to low heat and simmer for one hour. Add the carrots and potatoes and simmer for another hour.
5. Add the tomatoes and cook till soft, about 7 min. Remove from heat, leave to cool and freeze.
6. Reheat, then serve with rice and sambal belachan.
Tip: If your gravy is too thin, stir in a paste of one tsp of cornflour and one teaspoon of water until it thickens. Do this just before serving.
Chocolate Semifreddo
Ingredients ( serve 4-6)
4 egg yolks
100g castor sugar
180g dark chocolate couveture, chopped
500ml whipping cream
2 egg whites
Pinch of salt
10 pieces almond roca
A handful of cherries, sliced
Directions
1. Whisk the egg yolks and sugar until light and fluffy
2. Place the yolk mixture and chocolate in a heatproof bowl placed over a pan of simmering water. Stir the chocolate continously until it melts. Remove from heat.
3. Whisk the cream until soft peaks form
4. In a dry bowl, whisk the egg whites with a pinch of salt until stiff peaks form.
5. Once the chocolate mixture is cool, stir in the cream till the mixture is evenly mixed. Then fold in the egg whites.
6. Pour the mixture into a loaf tin lined with cling film, Freeze for at least 8 hours.
7. Before serving, place the Almond roca in a plastic bag and crush with a rolling pin.
8. Invert the loaf tin on a plate, unmould the cake and remove the cling film. Top with almond roca and cherries.
Tip: use only good quality dark cooking chocolate, regular chocolate bars give a grainy texture.
4 egg yolks
100g castor sugar
180g dark chocolate couveture, chopped
500ml whipping cream
2 egg whites
Pinch of salt
10 pieces almond roca
A handful of cherries, sliced
Directions
1. Whisk the egg yolks and sugar until light and fluffy
2. Place the yolk mixture and chocolate in a heatproof bowl placed over a pan of simmering water. Stir the chocolate continously until it melts. Remove from heat.
3. Whisk the cream until soft peaks form
4. In a dry bowl, whisk the egg whites with a pinch of salt until stiff peaks form.
5. Once the chocolate mixture is cool, stir in the cream till the mixture is evenly mixed. Then fold in the egg whites.
6. Pour the mixture into a loaf tin lined with cling film, Freeze for at least 8 hours.
7. Before serving, place the Almond roca in a plastic bag and crush with a rolling pin.
8. Invert the loaf tin on a plate, unmould the cake and remove the cling film. Top with almond roca and cherries.
Tip: use only good quality dark cooking chocolate, regular chocolate bars give a grainy texture.
Mango & Strawberry Cheesecake
Ingredients
-150g digestive biscuits, crushed
- 5 tbsp butter, melted
- 1/2 tsp gelatine
- 4 tbsp warm water
- 250g Philadelphia cream cheese
- 2 tbsp fresh lemon juice
- 1/3 cup sugar
- 1/4 cup thickened cream
- 1 mango, peeled
- 6 strawberries
Method
1. Mix the biscuits and butter. Line the base and sides of a six-inch square cake tin with cling wrap and press the mixture into the base. Place in the freezer.
2. Add the gelatine into the water (cool enough to stick your finger in for a few seconds without flinching). After five minutes, stir to dissolve the gelatine.
3.In a bowl, combine the cream cheese, lemon juice, gelatine mixture and sugar. Blend using an electric mixer till smooth.
4. Whip the cream till it forms soft peaks, then stir into the cream cheese mixture until smooth
5. Remove the cake tin from the freezer, pour the cream cheese mixture in, distributing it evenly. Smooth the top of the cake with the back of a spoon and refrigerate for at least an hour.
6. Cut the mango and strawberries into cubes. Remove the cake from the tin and top with the fruits.
-150g digestive biscuits, crushed
- 5 tbsp butter, melted
- 1/2 tsp gelatine
- 4 tbsp warm water
- 250g Philadelphia cream cheese
- 2 tbsp fresh lemon juice
- 1/3 cup sugar
- 1/4 cup thickened cream
- 1 mango, peeled
- 6 strawberries
Method
1. Mix the biscuits and butter. Line the base and sides of a six-inch square cake tin with cling wrap and press the mixture into the base. Place in the freezer.
2. Add the gelatine into the water (cool enough to stick your finger in for a few seconds without flinching). After five minutes, stir to dissolve the gelatine.
3.In a bowl, combine the cream cheese, lemon juice, gelatine mixture and sugar. Blend using an electric mixer till smooth.
4. Whip the cream till it forms soft peaks, then stir into the cream cheese mixture until smooth
5. Remove the cake tin from the freezer, pour the cream cheese mixture in, distributing it evenly. Smooth the top of the cake with the back of a spoon and refrigerate for at least an hour.
6. Cut the mango and strawberries into cubes. Remove the cake from the tin and top with the fruits.
Lotus Root Slices With Butter Sauce
Ingredients:
1. 300g local lotus root
2. 50g meat floss/chicken floss
3. 1 stalk curry leaf ( leaves only)
4. 6 bird's eye chillies (flatten)
5. 2 tbsp evaporated milk
6. 1 tbsp margarine/ or butter
7. 1 egg ( beaten)
8. 2 tbsp topioca flour
Seasoning:
1/4 tsp salt
1 tsp sugar
Method
1. Peel the lotus root, cut into thinly slices, mix with beaten egg. Next coated it with topioca flour.
Deep fry in the hot oil at high heat until crispy and golden in colour. Remove, drain well and keep aside
2. Melt margarine in the hot wok, stir-fry bird's chillies and curry leaves until fragrant. Add in evaporated milk and seasoning cook at low heat until thicken.
3. Place in lotus root slices, stirring constantly at high heat until well coated with the butter sauce. Dish up, sprinkle with meat floss, serve hot.
1. 300g local lotus root
2. 50g meat floss/chicken floss
3. 1 stalk curry leaf ( leaves only)
4. 6 bird's eye chillies (flatten)
5. 2 tbsp evaporated milk
6. 1 tbsp margarine/ or butter
7. 1 egg ( beaten)
8. 2 tbsp topioca flour
Seasoning:
1/4 tsp salt
1 tsp sugar
Method
1. Peel the lotus root, cut into thinly slices, mix with beaten egg. Next coated it with topioca flour.
Deep fry in the hot oil at high heat until crispy and golden in colour. Remove, drain well and keep aside
2. Melt margarine in the hot wok, stir-fry bird's chillies and curry leaves until fragrant. Add in evaporated milk and seasoning cook at low heat until thicken.
3. Place in lotus root slices, stirring constantly at high heat until well coated with the butter sauce. Dish up, sprinkle with meat floss, serve hot.
Apple Crumble Pie
I have some friends coming over to my place for dinner so thought of trying out some new recipe, this is my first time baking apple crumble with my brand new Elba electric oven, it turned out pretty well.
Ingredients A
4 green apples, peeled, cored and sliced
4 tbsp soft brown sugar
1/2 tsp cinnamon powder
1/2 tsp salt
50g raisins
Ingredients B:
100g plain flour, sifted
50g butter
50g castor sugar
60g walnut, chopped
Method
1. Mix A till well combined, pour into a 20cm/8" pie dish
2. Mix B till crumbly and sprinkle on top of apple mixture. Bake at 180C for about 25-30 minutes till golden brown.
3. Remove, serve hot with vanilla or strawberry ice-cream
Note: This simple and healthy dessert can be served hot or cold.
It is very tasty if served together with some vanilla or strawberry ice-cream
Ingredients A
4 green apples, peeled, cored and sliced
4 tbsp soft brown sugar
1/2 tsp cinnamon powder
1/2 tsp salt
50g raisins
Ingredients B:
100g plain flour, sifted
50g butter
50g castor sugar
60g walnut, chopped
Method
1. Mix A till well combined, pour into a 20cm/8" pie dish
2. Mix B till crumbly and sprinkle on top of apple mixture. Bake at 180C for about 25-30 minutes till golden brown.
3. Remove, serve hot with vanilla or strawberry ice-cream
Note: This simple and healthy dessert can be served hot or cold.
It is very tasty if served together with some vanilla or strawberry ice-cream
Basic Nutrition 101 Information
Basic Nutrition 101
The first thing you need to know about nutrition is that it's a science. That being said...
...what we believe to be true one day can change the next...with the publication of the latest scientific study. That's why nutritional advice can seem so confusing!
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But relax...there's no need to try and understand it all. Just grasp a few basic nutrition principles and you'll be well on your way to healthy eating and/or losing weight.
Any discussion of nutritious eating must include the 3 basic nutrients:
carbohydrate
protein
fat
Chances are you've heard of these!
Well, just like you can put different kinds of fuel in your car (unleaded, premium unleaded), you can put different kinds of fuel in your body. Each of the nutrients fuels you in the form of calories:
Carbohydrate = 4 calories/gram
Protein = 4 calories/gram
Fat = 9 calories/gram
Please note: Fat is twice as fattening as protein and carbs. (9 calories per gram for fat, 4 calories per gram for the others.)
This fact fueled the fat free craze of the 90's, when everyone was shunning fat and satisfying their urges by binging on boxes of fat free cookies in their desperate attempts to lose weight and satisfy their cravings.
Well we all know how well that didn't work! Fat free cookies still have calories, and even fat-free calories matter!
So here's a basic nutrition principle you need to remember:
Foods are grouped into one of 6 food groups...
...according to the balance of carbohydrate, protein and fat grams they contain. In other words, foods are classified based on the nutrition they provide. Foods in the same food group have a similar number of grams of carbohydrate, protein and fat.
When you read a food label, you can see just how many grams of each a particular food has.
Here's a summary of the each of the 6 food groups:
Starchy foods (grains) are composed primarily of carbohydrates, but still have small amounts of protein and trace amounts of fat.
Fruits are composed solely of carbohydrates.
Vegetables consist of carbohydrates and - believe it or not - some protein!
Milk and yogurt have carbohydrates, protein, and maybe fat, depending on which variety is used (nonfat, lowfat, full fat).
The protein (aka "meat and beans") group contains foods that you typically think of as providing solely protein, such as beef, poultry, and fish...even though they usually contain some fat as well.
The fat group contains foods, such as butter and oil, that have no carbohydrates or protein. They are 100% fat.
There you have it...the ABCs of basic nutrition!
The first thing you need to know about nutrition is that it's a science. That being said...
...what we believe to be true one day can change the next...with the publication of the latest scientific study. That's why nutritional advice can seem so confusing!
google_protectAndRun("ads_core.google_render_ad", google_handleError, google_render_ad);
But relax...there's no need to try and understand it all. Just grasp a few basic nutrition principles and you'll be well on your way to healthy eating and/or losing weight.
Any discussion of nutritious eating must include the 3 basic nutrients:
carbohydrate
protein
fat
Chances are you've heard of these!
Well, just like you can put different kinds of fuel in your car (unleaded, premium unleaded), you can put different kinds of fuel in your body. Each of the nutrients fuels you in the form of calories:
Carbohydrate = 4 calories/gram
Protein = 4 calories/gram
Fat = 9 calories/gram
Please note: Fat is twice as fattening as protein and carbs. (9 calories per gram for fat, 4 calories per gram for the others.)
This fact fueled the fat free craze of the 90's, when everyone was shunning fat and satisfying their urges by binging on boxes of fat free cookies in their desperate attempts to lose weight and satisfy their cravings.
Well we all know how well that didn't work! Fat free cookies still have calories, and even fat-free calories matter!
So here's a basic nutrition principle you need to remember:
Foods are grouped into one of 6 food groups...
...according to the balance of carbohydrate, protein and fat grams they contain. In other words, foods are classified based on the nutrition they provide. Foods in the same food group have a similar number of grams of carbohydrate, protein and fat.
When you read a food label, you can see just how many grams of each a particular food has.
Here's a summary of the each of the 6 food groups:
Starchy foods (grains) are composed primarily of carbohydrates, but still have small amounts of protein and trace amounts of fat.
Fruits are composed solely of carbohydrates.
Vegetables consist of carbohydrates and - believe it or not - some protein!
Milk and yogurt have carbohydrates, protein, and maybe fat, depending on which variety is used (nonfat, lowfat, full fat).
The protein (aka "meat and beans") group contains foods that you typically think of as providing solely protein, such as beef, poultry, and fish...even though they usually contain some fat as well.
The fat group contains foods, such as butter and oil, that have no carbohydrates or protein. They are 100% fat.
There you have it...the ABCs of basic nutrition!
Pasta Salad Recipe
Here are the Basic Ingredients:
1-Pasta
Shaped, colored, tubular, flavoured, lots to choose from. I like to buy a bag of mixed as it adds a nice colourful look to the dish.
2-Vegetables
Anything goes here, whatever your tastebuds desire. The popular ones being...
CeleryOnions-any kindOlivesCarrotsBroccoliTomatoes-small cherryCucumberPeppers-green, red, yellow, orange, jalepeno
3-Other
GarlicParmesan cheeseSalt Pepper, Spices Chicken Seafood
4-Dressing
You can add your favorite bottled dressing or make one from scratch. Here are 2 basic ones:
Creamy
1 cup mayonnaise2 tbsp. wine or cider vinegar1 clove crushed garlic1 tsp. basilsalt and pepper to taste
You can substitute yogurt for mayonnaise or mix mayo and yogurt together for your dressing base.
Lemon juice can be used in place of vinegar.
Oil/Vinegar
1/4 cup salad oil3 tbsp. vinegar-balsamic,wine, cider etc.1 clove crushed garlic1 tsp basil and/or oreganoSalt and Pepper to taste
Boil your pasta noodles for about 10 minutes or until cooked. Drain and rinse in cold water, and let cool.
While noddles are cooling, chop up any vegetables you are adding, and make dressing.
Once cool, add all other ingredients you have chosen from the above list, adding the dressing last.
Cool in the refrigerator for about 2 hours before serving.
1-Pasta
Shaped, colored, tubular, flavoured, lots to choose from. I like to buy a bag of mixed as it adds a nice colourful look to the dish.
2-Vegetables
Anything goes here, whatever your tastebuds desire. The popular ones being...
CeleryOnions-any kindOlivesCarrotsBroccoliTomatoes-small cherryCucumberPeppers-green, red, yellow, orange, jalepeno
3-Other
GarlicParmesan cheeseSalt Pepper, Spices Chicken Seafood
4-Dressing
You can add your favorite bottled dressing or make one from scratch. Here are 2 basic ones:
Creamy
1 cup mayonnaise2 tbsp. wine or cider vinegar1 clove crushed garlic1 tsp. basilsalt and pepper to taste
You can substitute yogurt for mayonnaise or mix mayo and yogurt together for your dressing base.
Lemon juice can be used in place of vinegar.
Oil/Vinegar
1/4 cup salad oil3 tbsp. vinegar-balsamic,wine, cider etc.1 clove crushed garlic1 tsp basil and/or oreganoSalt and Pepper to taste
Boil your pasta noodles for about 10 minutes or until cooked. Drain and rinse in cold water, and let cool.
While noddles are cooling, chop up any vegetables you are adding, and make dressing.
Once cool, add all other ingredients you have chosen from the above list, adding the dressing last.
Cool in the refrigerator for about 2 hours before serving.
Potato Salad Recipe
Classic Potato Salad
Ingredients:
Potatoes6 hard boiled eggsmayonnaise
I added a few extra veggys:
Purple onionOrange peppersbroccolicelery Peel and boil enough potatoes to fill your salad bowl. Rinse cooked potatoes under cold water and let cool. When cooled, put the potatoes back in the pot and chop them into roughly even sized pieces. Peel and chop 4 of the hard boiled eggs and add them to the pot. Chop the vegetables and add a little at a time until you have an even mix Add mayo a little at a time while mixing it into the salad. When you have the right consistency, sample and add salt to taste. For this salad I added a touch of louisiana sauce to give it a little zip. When ready, transfer salad to your bowl, peel and slice the remaining 2 eggs and place on top of the salad. Garnish with a little paprika if desired and you are ready to eat.
There's lots of ways to tweak this salad, such as using any gourmet mustard you might have, or maybe you have some spicy sauces in your pantry. I find that the best potato salad recipes are made by experim
Ingredients:
Potatoes6 hard boiled eggsmayonnaise
I added a few extra veggys:
Purple onionOrange peppersbroccolicelery Peel and boil enough potatoes to fill your salad bowl. Rinse cooked potatoes under cold water and let cool. When cooled, put the potatoes back in the pot and chop them into roughly even sized pieces. Peel and chop 4 of the hard boiled eggs and add them to the pot. Chop the vegetables and add a little at a time until you have an even mix Add mayo a little at a time while mixing it into the salad. When you have the right consistency, sample and add salt to taste. For this salad I added a touch of louisiana sauce to give it a little zip. When ready, transfer salad to your bowl, peel and slice the remaining 2 eggs and place on top of the salad. Garnish with a little paprika if desired and you are ready to eat.
There's lots of ways to tweak this salad, such as using any gourmet mustard you might have, or maybe you have some spicy sauces in your pantry. I find that the best potato salad recipes are made by experim
Eggplant Dish Recipe
Ingredients
1. 300g eggplant (skinned and cut into strips)
2. 50g mock ribs (diced)
3. 100g mock salted fish (diced)
4. 2 tsp chopped ginger
5. 1 bowl water
Seasoning:
1tbsp soy bean paste
2tsp sugar
1/2tbsp vegetarian oyster sauce
dash of salt
vegetarian stock
Garnishing
Some chopped celery and red chili
Method:-
1. Deep fry mock ribs and salted fish for later use
2. Heat 3 tbsp oil in wok, saute ginger until fragrant and then add in seasoning and saute
3. Add in eggplant and stir fry and then pour in 1 bowl of water
4. Cook until the gravy is thickened
4. Toss in fried mock ribs and salted fish, cook briefly, thicken and before dish out, sprinkle the garneshing on top and serve
1. 300g eggplant (skinned and cut into strips)
2. 50g mock ribs (diced)
3. 100g mock salted fish (diced)
4. 2 tsp chopped ginger
5. 1 bowl water
Seasoning:
1tbsp soy bean paste
2tsp sugar
1/2tbsp vegetarian oyster sauce
dash of salt
vegetarian stock
Garnishing
Some chopped celery and red chili
Method:-
1. Deep fry mock ribs and salted fish for later use
2. Heat 3 tbsp oil in wok, saute ginger until fragrant and then add in seasoning and saute
3. Add in eggplant and stir fry and then pour in 1 bowl of water
4. Cook until the gravy is thickened
4. Toss in fried mock ribs and salted fish, cook briefly, thicken and before dish out, sprinkle the garneshing on top and serve
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