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Recipes,cooking tips andstrategies fora winning bodyDr. John M. BerardiDr. John K. Williams
2Gourmet NutritionPromises, Promises:We make a promise to our customers every time we create aproduct – whether it’s an e-book, a hard copy book, or a DVD.The promise is this:We promise to give you the very best information available inorder to help you achieve your body composition, health, andperformance goals.In exchange for the promise we’ve made to you in this book, we wouldlike you to make one to us as well.Promise us you won’t copy, steal or distribute this book withoutpermission!This book is copyright 2004, with all rights reserved. What this means isthat it is illegal to copy, distribute, or create derivative works from thisbook in whole or in part, or to contribute to the copying, distribution, orcreating of derivative works of this book. If you’re caught doing so, wecan take legal action.Listen, we know e-books are passed around nowadays like e-mail.But selling books like this is the way we make our living. We’ve workedhard on this book and we’re charging a fair price for it. In addition,you’ve paid a fair price for it. So if you know someone who’d like a copy,just send them our way.And whatever you do, please don’t publish this work elsewhere on theweb. My staff actively searches for (and sometimes finds) violations ofour copyrights. Don’t make it messy for all of us by doing so!Thanks! 2004 by Science Link; All rights reservedBook content developed by Dr John M Berardi (www.johnberardi.com)and Dr John K Williams (http://faculty.smu.edu/jowillia/)Book design and layout by Shane Morgenstern(www.shanemorgenstern.com)
3Gourmet NutritionMEet the authorsD r . J oh n M B e r a r d i- Ironman Triathlon, Rugby, Cycling,Bodybuilding, Powerlifting, & moreProfessional BackgroundDr. Berardi is the president of Science Link, Inc.,devoted to translating cutting edge exercise, nutrition,and supplement research into measurable health andperformance results.Science Link and www.johnberardi.com offer thefollowing services to clients: Educational products including print and e-books,videos, and DVDs covering a variety of training &nutrition related topics. Client consultation services including public& private seminars, public & private coachinggroups, and one-on-one training & nutritionalprogram design. Commercial/private supplement formulation Commercial/private training & testing centredesignIn addition, Dr. Berardi’s diverse clientele includes(or has included):Educational BackgroundDr. Berardi earned his Ph.D. in Kinesiology(specialization in Exercise & Nutritional Biochemistry)from the University of Western Ontario.Throughout his education, he has received training indivergent disciplines including his Health Science,Philosophy, Psychology undergraduate studies at PennState and Lock Haven Universities, ExercisePhysiology masters training at Eastern MichiganUniversity, and strength and conditioning certificationthrough the National Strength and ConditioningAssociation).As a result of this broad educational base, Dr. Berardi’sknowledge extends beyond the bounds of physicalpreparation and nutrition alone.Athletic Background US Bobsled TeamDr. Berardi is no stranger to the demands of eliteathletics, having been successful in a number ofsports including: Canadian National X-Country Ski TeamPower lifting (squat 650, deadlift 600, bench 430) The Olympic Oval in Calgary Track and field (AAU nationals in 100m and 200m) Individual athletes in the following leagues: - NFL, NHL, NBA, MLB & more Individual athletes in the following sports:Rugby (medaledchampionships)@nationalunder Bodybuilding (1st place at the 1995 Mr. Jr. USA)21
4Gourmet NutritionMEet the authorsD r . J oh n K .WilliamsProfessional BackgroundContactDr. Williams is an archaeologist and professor atSouthern Methodist University in Dallas, Texas.He specializes in Paleolithic and Neolithic archaeologyand has excavated extensively at sites throughout theNear East and Europe.For more information about Dr. Williams, visit his website at http://faculty.smu.edu/jowillia/. Here you willfind his current research, publications, and links tocourse syllabi and interactive information for studentsenrolled in his courses.Having a profound interest in Paleo-nutrition,Dr. Williams has written and lectured extensivelyon the subject.Ongoing research includesreconstructing the architecturalNeolithic funerary/cult centerIsrael, and analyzing Paleolithicvarious levels of stress relateddistribution, and demography.excavating andcomponents at theat Kfar HaHoresh,human responses toto climate, resourceEducational BackgroundDr. Williams earned his Ph.D. in anthropology (with aspecialization in Old World archaeology) fromSouthern Methodist University in Dallas, Texas. Hisacademic career began at Southwest Missouri StateUniversity, where he earned his B.S. in bothanthropology and psychology. He pursued graduatelevel studies in archaeology at the University of Tulsawhile excavating at sites in Jordan and Israel. His finalyears in advanced education and training were spentat Southern Methodist University, where his researchand fieldwork extended to Portugal and Crimea, whilemaintaining ties to Levantine projects.
5Gourmet NutritionTa b l e o f C o n t e n t s :Gourmet Nutrition –Changing the Rulessection III:10-14section I:Building Your Gourmet Kitchen16-41Step #1 – A Safe Home Base17Step #2 – The Appliances19Step #3 – The Fridge24Step #4 – The Cupboards32Step #5 – The Spice Rack33Step #6 – The Supplement Shelf36Step #7 – Homework!40section II:Gourmet Recipes43-187Breakfast Meals44-65Chicken and Poultry Recipes66-98Seafood Recipes100-115Beef and Lamb Recipes117-133Soup and Stew Recipes134-142Side Dishes144-159Bars and Snacks160-179Shakes178-189What’s Next191-194Setting the Record Straight192The Next Step to Optimal Nutrition193
Gourmet NutritionPart II: Gourmet RecipesGourmet Recipes IndexBreakfast (13 recipes)EggsSpinach and CheeseDenver OmeletBulker’s OmeletAsian Scrambled EggsMexican FrittataSuakshukaOatmeal and PancakesBasic OatmealReeses OatmealMuscle GruelBran PorridgeOatmeal Apple PieMuesliProtein PancakesC h i c k e n a n d P o u lt ry ( 2 2 r e c i p e s )Moroccan ChickenCitrus Chicken-Stuffed Acorn SquashCurried Split Peas and Roasted ChickenOat Salad with Grilled Chicken BreastTex-Mex Chicken and RiceChicken with Squash in Cream SauceKung Pao ChickenChicken Fried RiceFajita Chicken and RicePeruvian ChickenQuick Quinoa and ChickenChicken with Chick PeasRoasted Chicken with Rosemary Wheat BerriesCoconut ChickenApple Chicken 2747577788082838788899091Turkey Sausage CasseroleHawaiian PizzaAsparagus QuicheApple Mushroom Turkey BurgersTurkey MeatballsBaked Yam with Turkey Meatball MarinaraFalafel Platter92939495969798Seafood (9 recipes)Seared Sea Scallops in Spinach Cream SaucePecan-Crusted SalmonSesame-Crusted Salmon with Sautéed PeppersSalmon in Basil Cream SauceRosemary Salmon and Asparagus on the GrillStriped Bass with Artichokes and AsparagusAlmond-Crusted Sea Scallops with Tomato-Onion GratinTuna BurgersSalmon Burger Stroganoff100-115101102104106107109111112115Beef and Lamb (14 recipes)Seared Ground Beef with Zucchini and TomatoesThai Ground BeefSauteed Beef in Indian Spinach SauceBeef StroganoffPeppered Sirloin with Grilled Onions and Balsamic SyrupGreek BurgerBroccoli Beef Stir FryRoast Beef HashMelanzana Riccha (Eggplant In Meat Sauce)Braised Beef with Wine and HerbsSauteed Herb Beef With TurnipsMeatloafChicago Deep Dish PizzaLamb 1321336
7Gourmet NutritionGourmet Recipes IndexSoups and Stews (6 recipes)Dr John’s ChiliLondon Broil StewPeasant StewVenison StewSplit Pea SoupKingly Basil Soup134-142135137138139141142Side Dishes (12 recipes)Carrot SaladHummusRoasted PeppersMediterranean SaladGrilled Peppers and TomatoesToasted Quinoa SaladGuacamoleMashed Garlic Cauliflower (Mock Mashed Potatoes)Teriyaki Lettuce WrapsFruit 6157158159Bars and Snacks (16 recipes)Mixed Nut BarChocolate Peanut Butter BarCinnamon Raisin BarsPeanut Butter Banana BarsS’mores BarsNo Bake Strawberry CheesecakeZucchini BreadRice PuddingPeanut Butter Fudge BarsApple Cobbler BarsCranberry Oat nger Apricot SconesPre-Bed SnackChocolate Chip Cookie Dough BarsGranola BarsMocha Espresso BarsShakes (9 recipes)Biotest SurgeChocolate Peanut Butter ShakeNuts and Flax ShakePeanut Butterscotch ShakeAlmond Coconut ShakeMixed Berry ShakeStrawberry Banana ShakeApple-Cinnamon ShakeApricot Yogurt 8189The meals in this book have been coded as follows: “PW” means that these meals are good during the post-workout periodand should be eaten within a few hours of exercising. “Anytime” means that these meals can be eaten any other timeof the day.
8Gourmet Nutritioncooking tips index:cooking tipsWeighing / Measuring Foods20Vegetable Chopping29Removing Egg Yolks45Omelet Flipping48Grinding Flax Seeds60Roasting Chicken Breasts68Chopping Garlic70Storing and Chopping Ginger79Steaming Rice81Cooking Quinoa86Roasting Entire Chickens99De-skinning Salmon105Asparagus Trimming108Slow Roasting Fish110Oven Searing Fish Fillets116Roasts126Cleaning Leeks127Corn on the Cobb145
9Gourmet Nutritionn u t r i t i o n f a c t s a n d s tat e g i e s i n d e xn u t r i t i o n a l f a c t s a n d s t r at e g i e sFood Intolerances – We Don’t Tolerate Them15Green Tea – 1.3 Billion Chinese Can’t Be Wrong34Swimming Up Stream –Fish Oil Boosts Metabolism38Choosing the Right Protein Powders39Meal Preparation Strategies –The Breakfast and Sunday Rituals136You Are What Your Burger Eats140Bean Me Up143What’s Up Doc – The Myth of Carbs and Carrots147Hummus – Guilt Free Dipping149Now You’re Cooking with Protein161Let Me Buy You Dinner –Choosing Healthy Restaurants42There Is No Such Thing as a Bad Food180Strong to the Finish ‘Cause I Eats Me Spinach47Berries – Small Fruit, Big Benefits186Covering Your Nutritional Acids50An Oat by Any Other Name55Have Others Cook For You –Food Preparation Services190Oats, Are They in Your Feed Bag?57Got Fiber?62Don’t Spoil Your Oil67Beans – No Longer “The Magical Fruit”73Food Support Systems –Easy Food Storage and Carrying76Of Grains and Men –Farming, Society, and Quinoa84Check Out the Big Brain On Cro-Magnon –Fish Oil and Intelligence103The Alpha and the Omega of Fats113
10Gourmet NutritionGourmet Nutrition – Changing the RulesA n I n t r od u c t io nby D r . J oh n MBerardiWhat are the rules of good nutrition? What types ofthings must you absolutely do to succeed – and whattypes of things must you avoid?“The Triple S Criterion– Simple, Scientific,Successful”Seriously, take a moment and think about it.What rules do you think you’ll need to followif you want to eat in a healthy way – a way thatwill improve the way your body looks and theway it feels.Come up with that list in your mind right now.Now that you’ve considered these rules, I want you totake a second and think about your list. Specifically,think about where you learned these rules.Certainly your rules have been influenced by how youwere raised, no? Certainly they’ve been influenced byyour experiences dining with friends and relatives –comfort foods, right? Of course, no set of nutritionrules is immune to media influences – you can’t helpbut be bombarded by those Got Milk ads! Your ruleshave probably also been influenced by what you’veheard others say – heck, every 3rd episode of Dr Phil isabout food and dieting. And, no doubt, your nutritionrules have probably been influenced by your own pastattempts at changing your body – whether you’ve beensuccessful or unsuccessful.I could sit here all day and list potential nutritionalinfluences. But I’ll stop here since there are probablyhundreds of ‘em and to enumerate them all would boreyour socks off.At this junction, I’d just like to go ahead and make mypoint. And the point is this – very few of your “GoodNutrition Rules” have been influenced by those whoknow anything about good nutrition – let alone aboutlong-term success and about what it really means to eatin a healthy way! And worse yet, most of those ruleshave been hammered home without you even knowingit!It’s time to change the rules.The Triple S CriterionNow I’ll admit it. Changing the rules – just likechanging your habits – is difficult. Not only does ittake a desire to change – “want to” – but it takes astrategy for change – “how to.”The “want to” is all your own. But the “how to” iswhat I do best. I’ve committed my career to helpingpeople do just this – to change their rules and changetheir habits – and have gotten pretty good at it. Inchanging these rules and habits, everything changes –the way clients eat, the way they sleep, they way theylook, the way they feel when they wake up in themorning, and they way they perform in day-to-dayactivities or during athletic events.
11Gourmet NutritionGourmet Nutrition – Changing the RulesA n I n t r od u c t io nby D r . J oh n MBerardi“To make it easier onyou, we’ve provided100 meals that you canuse daily to improveyour feedingfrequency.”Today, I’m going to teach you a good part of thatsystem – a system based on my Triple S Criterion.What’s the Triple S Criterion? Well, it represents athree step way of evaluating a strategy for itsusefulness.Step 1 – SimplicityAre the rules easy to follow?Step 2 – ScienceAre the rules based on sound scientific principles?Step 3 – SuccessHave the rules produced success in past clients?Dr Berardi’s Good Nutrition RulesBelow, I’d like to present my 10 Good Nutrition Rules,rules based on the Triple S Criterion above. In doingso, I hope to accomplish 2 goals.First, I want to help you rethink your whole nutritionapproach – providing you with a new set of nutritionrules and habits – a set that swiftly moves you in thedirection
product – whether it’s an e-book, a hard copy book, or a DVD. The promise is this: We promise to give you the very best information available in order to help you achieve your body composition, health, and performance goals. In exchange for the promise we’ve made to you in this book, we would like you to make one to us as well. Promise us you won’t copy, steal or distribute this book .
