Dudes always seem to email me and ask, “FJ, I’m a skinny twirp, what’s the best meal to put on some weight?!”, to which I say, “Lard!”. Then I stumble upon a grand realization that what they’re actually talking about is quality muscle mass. Ah, big difference. Fat has weight, so does muscle and we obviously want the latter… so let’s stop it with these stupid generalizations and get specific, eh dudes?

So, you want to put some muscle on your frame? Cool, well today I’ll give you a recipe which will help do just that. Keyword, help. Eating this 5x a day will not really help, more like hinder. Also, if you can’t really handle carbs then realize that you might feel a bit sluggish after having this, as I do. But I suck it up and push through anyways. Nothing a hit of caffeine can’t fix.

The Spicy Tuna Pizza

There are many pros to this little recipe: it’s quick to prepare, tastes fan-fucking-tastic, is calorie dense and has almost everything you need to put on some solid muscle mass. Most people would never even think of putting tuna on their pizza, but wait till you try it. It’s pretty damn good.

Ingredients

• 2 Cans of spicy thai tuna
• 1 Greek Whole Wheat Pita
• 2 – 3 Tbl spoons of Pasta Sauce
• Shredded Cheese (mozzarella or cheddar, your choice)

In the pics I’ve only used 1 can of tuna since I ran out. I usually use 2.

Take the pita, spread some sauce over it, then spread out 2 cans of spicy tuna evenly over the pita, sprinkle on some cheese and throw it in a miniature oven at 450 degrees for about 10-12 minutes. Pour yourself the perfect companion – glass of chocolate milk (or protein shake) and you have a great tasting meal that will do you some good in the muscle department.

Total Stats (Pizza + Milk)

• Protein: 48g
• Carbs: 71g
• Fat: 24.5g
• Calories: 770

A few things to note: Like I said, from a numbers-only perspective, this is a very caloric dense meal and seems appealing. Have this twice in a day and you’re already up to 1540 calories. That’s all well and good, but make sure you don’t forget your veggies, lean meats and protein shakes. I usually have 1 of these meals a day or sometimes 2 when I want to bulk.

You can always modify it as I do by throwing some green peppers, mushrooms and onions on top to keep it from getting boring. The tuna also comes in different flavors so try that out, or you can just season a regular can of tuna to your liking. I wouldn’t recommend plain tuna though… quite tasteless.

Cheers

- FitJerk

Content originally written by FitJerk for www.fitjerk.com – © 2010 All Rights Reserved – This post is NOT to be republished without author consent under any forms of media (including print, internet, video or audio transcription). Doing so is a violation against copyright law and should be punishable by a punch to the face.

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© 2010, By FitJerk. FitJerk.com is a division of Flawless Fitness Media – All Rights Reserved – No part of this post is to be republished without author consent under any forms of media (including print, internet, video or audio transcription). Doing so is a violation against copyright law and should be punishable by a punch to the face. All images are copyright of their respective owners.

Only LOSERS have nothing to say or discuss. Put your thoughts, comments or general rants in the comment section below. FJ does not use censorship but obvious racial slurs and over-the-top stupidity will be deleted.

But before we dive in, I got a special announcement for you. I’ll be doing something called “FitJerk Friday’s” over at Wendy’s blog. What exactly is this? It’s this new religion I’m inventing. Every Friday you pray to me and tell me how awesome I am. Wendy will even make an FJ shrine out of chocolate (how appropriate) so you have something to look at. After this, you’ll be showered with wine and all your problems will go away.

Ok no.

I’ll just let my handy dandy image speak for itself…

If you’ve got a blog, show us your support and lift your skirt. Wait no, I meant to say download that image and host it somewhere on your blog where people can see. By doing so, I will give you a link back every Friday on my blog posts. The “pep” talk will be featured on both our blogs, but only Wendy’s blog will have both the peptalk and the delicious recipe combo.

On with the raw recipe, do your thing Wendy…

When FJ first asked me to create a meal based on the raw diet, I realized there are a lot of versions of raw diets. I finally figured out that he was talking mostly about a Paleo-type diet as described at thepaleodiet.com

This menu might seem summery, but sometimes we need that here in Michigan!

Main course: Grilled Fish

DH helped me out here with his new smoker/grill thing. Basically he thawed some tilapia fillets, and layered lemon slices on top and sprinkled with rosemary and thyme. Could also add some cracked pepper, before or after cooking. Wrap in foil packets and grill for about 15-20 minutes.

Side dish: You can steam vegetables (broccoli is always a crowd-pleaser) or, my favorite this time of year, roast winter vegetables in the oven.

Dessert: Berry Blast

Take 1 C frozen mixed berries, 4-5 fresh mint leaves, a splash of lemon juice, and blend away just until the large chunks are broken up. Better than ice cream! DH thought it was a little tart, although I loved it. You could always add a little Stevia although that’s not exactly on the Paleo OR raw diet.

- Wendy

All I’m gona say is… I’m feeling a lil hungry. Peace!

- FitJerk

Discuss: What do you want me to pep talk about? Tell me where you lack motivation and maybe I can verbally spank you the right way. Don’t be afraid, post comments below.

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© 2010, By FitJerk. FitJerk.com is a division of Flawless Fitness Media – All Rights Reserved – No part of this post is to be republished without author consent under any forms of media (including print, internet, video or audio transcription). Doing so is a violation against copyright law and should be punishable by a punch to the face. All images are copyright of their respective owners.

Only LOSERS have nothing to say or discuss. Put your thoughts, comments or general rants in the comment section below. FJ does not use censorship but obvious racial slurs and over-the-top stupidity will be deleted.

Well today, screw all of that shit because it’s time for the meaty-tarians to step in! Flesh eaters should rejoice. I wanted Wendy to again cater to the protein rich crowd, but this time the only thing I told her was to keep the carb content low and to keep the spice level high. The reason it’s called “cock sauce” is because the bottle of sauce Wendy used has a rooster on it.

image credit: http://www.flickr.com/photos/swnktstic/

I have traditional Indian taste buds, so I like my food spicy as hell. The devil himself couldn’t handle the tongue engulfing spice I can eat. Hot fun aside, spicy food also has a host of other benefits. See my post How spice will super-charge your fat loss!

Take it away Wendy…

WARNING: This recipe not for the faint of heart or weak of colon.

I decided to combine two challenges today. My blogger friend FJ asked me to create a meaty dish with some sort of high-water content vegetable, preferably spicy. His audience is a bunch of hard-core bodybuilders (although, I love his style of writing and find his advice just as helpful for a regular old person trying to lose weight and get more fit). I knew right away I’d want to use sriracha sauce–if it’s heat he wants, it’s heat he’ll get! It’s not local, but it was the inspiration for the rest of the meal, which you’ll see uses local ingredients.

To cut the heat a little, I decided to mix the sauce with some local, raw honey. (Here’s a tip–if you have a local homebrew supply store near you, it can be a great source for inexpensive bulk honey as mead makers go through it like water). I had some locally grown and processed chicken breasts that I had purchased at Byron Center Meats (not organic, unfortunately, but definitely not CAFO and from local small town farmers).

So I sweet-talked DH into using the srirachi/honey mixture as a glaze and grilling the chicken on his new smoker/grill. I also had a bunch of kale that I had chopped and sauteed and frozen from my summer CSA share. I thawed them and sauteed in a skillet with 1 T of sesame oil and 1 T of honey and 1 T of sriracha sauce until wilted. You could also substitute any green here (spinach, kale, swiss chard).

The verdict: When you first lift the chicken up to your mouth, the smell of the chili sauce warns you that this is going to be hot. But then when you take a bite, you taste the heat of the sriracha and then you taste the sweetness of the caramelized honey. You start to think hey, this isn’t so bad, and tastes awesome, but then you realize that your lips are on fire. So you take a bite of kale and it cuts the heat. Overall, it’s a tasty dish – but only try it if you can take the heat.

The recipe for FJ: Chicken Breast With Cock Sauce (Serves 4)

• 6 tsp sriracha sauce (look for the red bottle with the rooster)
• 6 tsp honey (raw honey is best as it contains phytonutrients and enzymes and affects blood sugar less than other sugars or pasteurized/processed honey)
• 4 chicken breasts (8 ounces each)
• 1 bunch of greens (collards, kale, Swiss chard, or spinach)
• 1 T sesame oil (can also use olive oil)

Directions: Mix the sriracha sauce and honey, reserving about 1 T for the greens. Use the remaining mixture as a glaze for the chicken.

Chop the greens into bite-size pieces and saute in 1 T sesame oil. When wilted, add the remaining sriracha/honey mixture. Cook a few minutes to heat through, and until it’s the texture you want (I like mine steamed but not mushy; other people prefer more of a paste texture to their greens).

Nutrition info per serving:

Calories: 247.7

Fat: 5.6

Protein: 30g

Carbohydrates: 20.9g

Cholesterol: 65.7mg

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- FitJerk

Discuss - So what did you think of this recipe, think you can handle the heat?

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© 2009 – 2012, By FitJerk. FitJerk.com is a division of Flawless Fitness Media – All Rights Reserved – No part of this post is to be republished without author consent under any forms of media (including print, internet, video or audio transcription). Doing so is a violation against copyright law and should be punishable by a punch to the face. All images are copyright of their respective owners.

Only LOSERS have nothing to say or discuss. Put your thoughts, comments or general rants in the comment section below. FJ does not use censorship but obvious racial slurs and over-the-top stupidity will be deleted.

Since I’m no chef, I found someone who is. I explained my little problem to her and in no time flat, she whipped up a little recipe for our vegetarian friends so they can get some serious protein in their diets. Awesome. Make sure you check out Wendy’s blog, Simply Me

Take it away Wendy…

I’m super into sweet potatoes, as they are in season right now, and, according to Johnny Bowden’s book 150 Healthiest Foods on Earth, they are rich in antioxidants, Vitamin A, potassium, and are anti-inflammatory.

“Back in the days when I spent more hours in the gym than I want to think about, I used to bake a week’s worth of them in advance, wrap them individually, put them in the fridge, and take them with me along with some grilled chicken for an after-workout snack,” says Bowden.

I decided to add some black beans and cheese for protein, cilantro, salsa, and lime for flavor, and wrap it all up in a low carb tortilla. Even though it’s vegetarian, it earned the DH stamp of approval.

The best part? It’s only 200 calories a serving and includes 12 grams of protein.

Sweet Potato & Black Bean Wraps

4 servings

Ingredients: 1 can black beans, drained and rinsed; 2 C sweet potatoes (cooked and peeled and chopped)); 1 lime; 1/4 C cilantro (chopped); 1 C salsa; 1 C shredded cheese; 4 tortilla wraps.

Directions: Warm the black beans and sweet potatoes in the microwave (you can actually cook the sweet potatoes in the microwave if you pierce them with a fork and nuke for about 7 minutes). On a tortilla shell, place 1/4 C black beans, 1/2 chopped sweet potato, and 1/4 C shredded cheese. Sprinkle with 1 T cilantro, squeeze the lime over top, and add salsa as desired.

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© 2009, By FitJerk. FitJerk.com is a division of Flawless Fitness Media – All Rights Reserved – No part of this post is to be republished without author consent under any forms of media (including print, internet, video or audio transcription). Doing so is a violation against copyright law and should be punishable by a punch to the face. All images are copyright of their respective owners.

Only LOSERS have nothing to say or discuss. Put your thoughts, comments or general rants in the comment section below. FJ does not use censorship but obvious racial slurs and over-the-top stupidity will be deleted.

And so, if there is one thing I know for sure, it’s that a TRUE PB fan will always take the CHUNKY over the SMOOTH everyday of the week, point blank period.

I mean, I’ve already converted a few to the ways of the chunky, just check out what this feisty bitch delightful young lady had to say after I got her hooked…

courtesy of traynharder23.wordpress.com

Ahh yes, they say such nice things. So could you imagine the horror when a few days ago I realized my PB stock was running low, therefore I hit up my usual grocery store only to realize that THEY WERE OUT OF CHUNKY PB. Don’t tell me it’s not a big deal, it fucking is!

Off I went and demanded to the store’s stock bitch… er, boy to go in the back room and bring me a jar of the finest chunky PB they have. He turned up with nothing. If he worked for me he would have been shot, but he doesn’t. So he got lucky and therefore I had to do something I haven’t done in a long time… pick up a jar of SMOOTH. If there was a hardcore PB club, I’m sure I would get kicked out… whatever.

So this is what I had to work with, and after a day I just couldn’t take it anymore. I mean sure, I could go back to the store now and pick up some chunky but what to do with this jar? Let it go to waste? Do a give away? Hmm… I think not. So I figured instead of living with this smooth crap, I’d transform it on my own. I mean what’s in chunky anyways? Just diced peanuts right? Why couldn’t I add my own?

So off I went, bought a bag of peanuts and started chopping, only to realize after half an hour that this was a horrible idea. Ever tried chopping peanuts? It’s a bitch and a half yo. Forget it. Anyways I was hungry after that half hour of chopping so I made some oatmeal, threw in a scoop of WheyCrisps and sat down to eat. *much* *crunch* *munch*

Hey wait a minute! Whey Crisps… they are small, and crunchy and jam packed with with the finest isolate whey protein, and over here I have a jar of smooth PB that’s doing nothing…

I literally vaccumed the oatmeal from my bowl, ran to the kitchen, threw a spoon-full of smooth PB in a bowl and sprinkled it with some WheyCrisps. I mixed that sucker up and gave it a whirl…

OMFG!

On one had you have the goodness of PB, then on the other hand you have the high protein crunch and satisfaction of WheyCrisps (if you read my review, you know they rock). I had to have more! So I grabbed my then-empty bottle of chunky PB, threw in like 5 huge scoops of the smooth stuff followed by 3 scoops of WheyCrisps (that’s 84g of protein!) and mixed the living shit outa it.

final scoop

finished product

To add to the awesomeness, I threw in some finely grounded dark chocolate pieces (80% coco) along with a little bit of finely grounded instant coffee for some extra flavor. Coffee is another one of my weaknesses so I figured what the hell, why not right?

So, you’re probably wondering, “was it actually good?”

Good?! No it wasn’t good, it was the BEST FUCKING PEANUT BUTTER I’VE EVER HAD IN MY LIFE. And this is coming from someone who’s tried it all remember? Seriously, if you even remotely like peanut butter, you need to try this out. The extras such as the chocolate and coffee might not be your thing, but just the WheyCrisps and Smooth PB alone should be better than anything you’ve previously had… both taste and nutrition wise.

I shall call this creation…

JERKBUTTER™

I think that’s a fairly appropriate, and descriptive name. Now I just need to think of the packaging, the marketing angle and approach BPT (the guys who made WheyCrisps) and convince them to mass produce this shit. I think it’ll fly.

If you want to get your hands on some WheyCrisps (and support the site) grab some from the link below…

>>BUY BPT Whey Protein Crisps, 3 Lbs., Natural

Have fun buttering the jerk out of your toast in the mornings.

- FitJerk

Discuss - Are you going to create your own jerk butter? If you did, how did it turn out?

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© 2009 – 2010, By FitJerk. FitJerk.com is a division of Flawless Fitness Media – All Rights Reserved – No part of this post is to be republished without author consent under any forms of media (including print, internet, video or audio transcription). Doing so is a violation against copyright law and should be punishable by a punch to the face. All images are copyright of their respective owners.

Only LOSERS have nothing to say or discuss. Put your thoughts, comments or general rants in the comment section below. FJ does not use censorship but obvious racial slurs and over-the-top stupidity will be deleted.

So, you just watched the video above. What did ya think… pretty gruesome? Definitely. Pretty shocking? For sure. Does it change your opinion on meat consumption? For me the answer is leaning towards no, and here’s why…

The info in that video is a wakeup call, no doubt, but the solution proposed by chooseveg.com is both erratic, unrealistic and quite frankly, retarded. Do they really think that long time meat lovers will just GIVE UP eating meat? Do they really think that you can substitute all the nutrients such as protein, creatine & iron from meats by switching to vegetables over-night? They must be out of their minds.

Their proposition is a band-aid solution which completely ignores the problem at hand. It’s like saying “Oh damn… were out of oil, oh well let’s just stop using fast-moving transportation such as cars, buses and planes and everyone hop on a bicycle”

Let’s take a look at the impact this will have on everyone if people switch to eating meat over night. First of all, the economic impact will be huge… And in more than one way. For starters, the restaurants will take a huge hit. They will all be forced to change their menus to a vegan lifestyle and will not buy anymore meat. Grocery stores will wrap up the deli section and instead stock more… Bread sticks?

Butchers will go out of business and will have to start cutting up celery in creative ways. Slaughter houses will shut down and lay off all of their employees. The cattle farms will then have two options: shut down or convert to a dairy & egg producing farm . In the end, the whole meat industry will collapse.

Another thing, people’s expenses will be driven up. How? Because everyone is going to be lacking in essential nutrients that you get from meat. This means they will fall for claims made by SMART pharmaceutical and supplement companies that will take advantage of the situation and provide the ultimate solution in the form of pills & powders.

On the upside, cattle farms will slowly but surely be converted to growing crops and such. You might think that this will balance itself out, but I’m not so sure about that.

And finally… You will have people like me who will be very, VERY pissed off with the lack of meat on my dinner plate. And when FJ get’s pissed off sh*t goes down. Well… Something like that.

Now I know that’s a very bird’s eye view of the situation… In fact, it’s more like a satellite shot from outer space, but whatever. You get the point. So what can be done? Obviously what you saw in that video cannot be ignored. Is there a happy balance?

OFCOURSE there is. The people at the FDA, FFF, F2… Whatever regulation companies that exist, need to post STRICT standards as far as animal care is concerned. I don’t want to eat eggs from a chicken that has puffy eyes. I don’t want to eat beef that comes from a cow so overgrown by steroids that it can’t walk. I don’t want to eat a turkey that has been smacked across the face by a 2×4. And I definitely don’t want to eat any meat from an animal that has been DENIED veterinary care… (what the f*ck were they thinking on that one!?)

I want to eat my meat and eggs from animals that have been naturally grain fed, allowed to breathe fresh air, and have had the space to roam around, run, and develop their muscles naturally. And seriously, this cannot be THAT hard to accomplish… Because it’s how they USED to do it in the good ol’ days.

Instead of boycotting meat all together, we need to boycott the specific farms and request our butchers, grocery stores and restaurants to buy meat from slaughter houses which meet strict requirements and which buy meats from famers that have some serious common sense.

This way, we can have a perfectly balanced meal on our plates. A nice thick cut of bbq steak with a side of sautéed vegetables, seasoned to perfection along with a glass of fine wine. All the while knowing that what we are chewing on is natural goodness. Wouldn’t that be something?

It can be done, but it has to start with:

1. People taking the proper action and raising awareness to the regulatory companies or companies that are making the end decision (such as grocery stores, distributors etc). Don’t bother with farmers individually. You need to bottle neck them into taking the proper action either legally or by hurting their pockets.

Now I know farmers are hurting financially, don’t make that much money, feel ignored… Well no sh*t! If they adhere to these practices, they should go bankrupt! They work hard, but they need to work smart. In fact they can be richer than they think. We live in a world of web2.0. Video proof travels fast, SO BE SMART & BE TRANSPARENT. People trust that.

Farmers, if McDonalds won’t buy your meat since it’ll cost a bit more because you put time and effort into making sure your animals are fed properly and naturally… Go talk to a local news station, then leverage Facebook and food blogs. Let’s see how long it takes for them to smarten up once people realize that the Big Macs they are eating come from sick cows.

2. Letting extremists such as chooseveg.com to open their eyes to the situation, raising awareness and suggesting a reasonable and though-out solution. Did you see my solution to the problem? Took me 10 minutes to come up with it. Imagine what a bunch of people can come up with, sitting in a meeting room while tapping into their reasonable level of intelligence. Shocking!

3. Advertising properly. Labels are the sh*t! There is no faster way of letting the public know that something is trust worthy than by having a label on a meat or dairy product which comes from a reputable company. I know certain ones exist… But those are profit driven, and after watching the video above, how in the world can you have any trust behind them?

That’s it! 3 steps… Three friggin’ steps to ensure that the meat we eat meets proper standards. Don’t be lazy, do your part. Email, phone and/or write to your government to raise awareness. Remember, focus your efforts where it will have the BIGGEST impact, on the bottle neck of the industry. Soon enough, we can have them by their throats (no pun intended).

As you all know, I can spit out the required verbage, so don’t think I’ll be sitting around doing nothing. I will be firing off my 2 shiny cents where required. Hope you do the same. In the end, it will only do us ALL some good, and isn’t that something to look forward to…

-FJ

FlawlessFitnessBook.com

P.S- This topic is massive. Did I miss anything? Probably. Can you come up with a more refined solution? I wouldn’t doubt it, so grow some cojones and don’t be afraid to sound off your thoughts in the comment section below.

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© 2009 – 2010, By FitJerk. FitJerk.com is a division of Flawless Fitness Media – All Rights Reserved – No part of this post is to be republished without author consent under any forms of media (including print, internet, video or audio transcription). Doing so is a violation against copyright law and should be punishable by a punch to the face. All images are copyright of their respective owners.

Only LOSERS have nothing to say or discuss. Put your thoughts, comments or general rants in the comment section below. FJ does not use censorship but obvious racial slurs and over-the-top stupidity will be deleted.

You are what you eat. Ever heard of that before? I hope so, because it still holds true till this day. In fact… It will always hold true. So take a look in the mirror right now, you look the way you look mainly because of your eating habits and choices.

I know… Scary stuff huh? Well today I’m going to make it a little bit LESS scary. In fact today I am going to make your life very, VERY good. If you are one of those people that avoids salads then you are one of those fools.

Salads are an EXCELLENT way to get all the nutrients you need, get in your daily requirements of fruits and vegetables AND be substituted as a tasty snack… Providing you know how to make a great salad.

And luckily for you, I DO know how to make a great salad, and I’m going to share it with you. In fact, I am currently in the works of creating a Salad recipe book that will augment Flawless Fitness. (Book holders need not worry… You saps will get the Salad Recipe book for FREE once it’s released)

And this salad is in that very book. Sound good?
Yeah I figured, lets get started.

Here’s what you will need:

Honey Mixture (100ml honey and 100ml water) and cranberries (Cut or whole)

1/2 cup hazel nuts (chopped)
1/2 cup pecans (chopped)
1/2 cup brazil nuts (optional) (chopped)
1 cup brown sugar
1/2 cup water
1 carrot
1 zucchini
1/2 a celery root, cut finely into thin slices
1 tbsp lemon juice
1 red or green pepper thinly sliced
(Of if you want both, half a red pepper and half a green pepper)
1 Romaine Lettuce (cut however you like)
1/2 cup honey mustard vinaigrette dressing

Preparation:

1. Take the honey mixture and heat it up in a sauce pan. Add the cranberries and simmer for 15-20 minutes until the berries are cooked.

2. Dissolve the brown sugar in water and bring to a boil. Continue to boil until mixture turns caramel in colour, stir in the nuts and then pour onto a sheet of baking paper. Once this cools… Break it into small chunks.

3. Peel the carrot and zucchini and then cut into thin strips. This depends on personal preference. I like my fruits and veggies cut as small as possible, you may like bigger chunks.

4. Toss celery with lemon juice and set aside. You may even add a bit of pepper here. Sweet AND spicy… Can you handle it?

5. To assemble, add the ingredients in the following order on a plate or in a big bowl

- Lettuce leaves

- Celery

- Zucchini

- Carrots

- Peppers

- Top it off with the cranberries and the candy-fied nuts. Then add in some dressing. Please don’t go overboard with the dressing.

This serves about 3-4 people… Or one really hungry mofo.

Enhancements and Modifications:

If you want to cut down on sugar, skip the caramel step and just add the chopped nuts to the cranberry-in-honey mixture AFTER they have finished cooking. Then drain the nuts and top them on the salad.

An even better idea would be to skip the caramel step and the honey step and just add the nuts by themselves. You can make up for it by adding SLIGHTLY more dressing.

Play around with it until it suits your taste buds.

And if you want to be one of the VERY FIRST people who receives more great salad recipes then head on over here and grab a copy of Flawless Fitness. Not only will you learn the proper food portioning secrets that turns practically ANY meal into a healthy feast… But it will be your instant ticket to have my bonus book once its released.

Go here: http://www.flawlessfitnessbook.com/thebook.html

Good luck.

- FJ

FlawlessFitnessBook

Want to know what the FitJerk is up to?
Follow me on Twitter: Here

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© 2009 – 2010, By FitJerk. FitJerk.com is a division of Flawless Fitness Media – All Rights Reserved – No part of this post is to be republished without author consent under any forms of media (including print, internet, video or audio transcription). Doing so is a violation against copyright law and should be punishable by a punch to the face. All images are copyright of their respective owners.

Only LOSERS have nothing to say or discuss. Put your thoughts, comments or general rants in the comment section below. FJ does not use censorship but obvious racial slurs and over-the-top stupidity will be deleted.

First, let’s get a few things out of the way. This wrap has a good combination of carbohydrates which will provide lasting energy for hours. It can be used by athletes before a big game, a big competition or a big workout in the gym. Eat it 30 minutes prior to any physical activity.

It’s also pretty portable so it’s a great breakfast wrap on the go!

Another thing you will notice is the intentional exclusion of PROTEIN. DO NOT put meat or take any source of protein with this wrap, you will be asking for a problematic digestion cycle. The reason for this is simple, this wrap has avocados which INHIBITS the digestion of protein… which means it will stay in your stomach for a while.

Trust me, I LOVE meat, but that doesn’t mean it has to be included in every meal, this wrap tastes awesome on its own.

Ok enough talk, let’s get on with it!

Cooking and Preparing time: 20 mins, serves 1

Ingredients:

· 1 cup broccoli

· ½ cup mushrooms (chopped)

· 2 tablespoons carrot (finely chopped)

· 2 tablespoons squash (finely chopped)

· 2 tablespoons red peppers (finely chopped)

· ½ onions

· 1 whole wheat pita

· Some mayo

· 3 thin slices of pickle

· ½ cup lettuce… romaine NOT iceberg (finely shredded)

· 2 slices avocado

PREPARE THE VEGETABLES:

Cut the broccoli into thin lengths and use only the top portion (the floret) and put all the vegetables (minus the avocado) into a work or pan. Add 10ml of water, and a hint of your favourite spices and 2 teaspoons of olive oil. Cook vegetables till they are slightly tender. BE CAREFULL NOT TO OVER COOK YOUR VEGETABLES… OR THEY WILL LOSE THEIR HEALTH PROPERTIES.

Once they are ready, turn off the heat source and add some bbq sauce over the vegetables and mix them until the sauce is spread evenly.

PREPARE YOUR PITA:

Heat your pita on a pan, a little bit on both sides. Make sure it’s still soft and warm, NOT crisp. Then place it on a sheet of plastic wrap (or wax sheet I think its called) and cut a sliver so that the pocket opens up easily. Now spread a thin layer of mayo (don’t go overboard with this please) and place all your vegetables in the center, forming a line.

Wrap up your pita tightly and take a bite. Mmmmm…

FOR US CARNIVORES:

If you would like to eat meat, you can do so after an hour of having the wrap. Again, I cannot stress enough, do not eat meat with this wrap… you will feel the complete opposite of an energy boost. Meat takes hours and hours to digest, its carbohydrates that give you energy.

So there you have it, a convenient pita wrap with a swift kick in the behind to get you moving.

Try it out and let me know what you think… post your comments below.

- FJ

FlawlessFitnessBook

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