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omatsu123
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« on: July 30, 2011, 03:02:43 PM » |
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I'd like to start a thread about healthy bodybuilding veggie dishes!
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omatsu123
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« Reply #1 on: July 30, 2011, 03:09:58 PM » |
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Very healthy Indian vegetarian dish for bodybuilders. Only 351kcal per serving but protein 34%, carbo 41%, fat 30%. 30% from fat as I used tofu and realized tofu is fat rich food, it's very funny. For cooking instruction, please follow Manjula's guide.
But please use no oil. Dry-roast spices. Use non-stick-pan to fry garbanzo, tofu, and broccoli. I used tofu as I live in Japan and prefer vegetarian way. But you could substitute Tofu with egg white, chicken breast or just eat more beans. A lot of Indian folks complain they don't have Costoco salsa sauce. NO, YOU DON'T NEED IT. Your masala or spices do more miracles than salsa sauce without adding any fat or calorie. Please be careful cuz dried garbanzo become huge after 3 hours of soaking. 300g of tofu is 100 yen or almost 1 us dollar, 200g of broccoli is 100 yen or almost 1 us dollar. Garbanzo is somewhat expensive in Japan and 1kg is 650 yen but 200g is 130yen around 1.3 us dollar. So total is only 3.3 dollars and this makes 5 servings... Please do not stick to garbanzo, you could use soy bean, lentil or whatever beans you have. Enjoy healthy cooking! You're welcome to download my nutrition spreadsheet below. http://kuradon.web.fc2.com/bodybuilding_veggie_recipe/chana_masala/chana_masala.html |
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« Last Edit: July 30, 2011, 03:16:48 PM by omatsu123 »
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TommyK
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« Reply #2 on: July 30, 2011, 03:34:55 PM » |
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i make vegan tacos and burritos. tortilla beans rice and vegetables. you just need a frying pan and olive oil.
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omatsu123
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« Reply #3 on: July 30, 2011, 09:42:12 PM » |
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Dry roast a pinch of cumin seed, black mustard seed, coriander powder in a small pan. Don't fry in oil. Just dry-roast! Fry 250g of cauliflower and 100g of onion in non stick pan without oil. When they become cooked and soft, add roasted spices, some garlic, salt and red chili to taste. This dish is called aloogobi in India but I excluded potato(aloo) to have less carbo  It's much better with potato if your macro nutrient ratio allows you or if you are on high carbo day. Mince 50g of onion and cucumber into small pieces, toss them into nonsugar yogurt 100ml, and add dry-roasted spices, some garlic, salt and red chili. It tastes better if you keep it cold for 1 day or 1 hour in fridge before serving but you can also eat right away after cooked. These are only 168kcal, Protein 21%, Carbo 61%, Fat 18%. High carbo meal but low calorie, plenty of veggies and very healthy. Please feel free to download nutrient detail spreadsheet. http://kuradon.web.fc2.com/bodybuilding_veggie_recipe/aloogobi_raita/aloogobi_raita.htmlPlease also check Manjula's recipes for real Indian ones. http://www.manjulaskitchen.com/2007/04/07/aloo-gobi/http://www.manjulaskitchen.com/2007/06/09/vegetable-raita-yogurt/You need not to follow everything she does, just get an overview idea. Please use less oil, find a way to add more protein, and Enjoy! |
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« Last Edit: July 30, 2011, 09:44:04 PM by omatsu123 »
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gyrs
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« Reply #4 on: July 31, 2011, 04:10:49 AM » |
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Baked Samosa Makes 16 (Medium Size) Ingredients Required:  For the Dough: whole wheat flour - 2 Cups Salt - 1 tsp olive oil - 3 tbl.sp u can use less oil Water as required For the Filling: its up to u Potato - Onion - Green Peas - Ginger Paste - Garlic - Green Chilli - Garam Masala - Salt as required Chilli Powder - Turmeric Powder - Coriander Powder - Cumin Seeds - beans - fava bean- Lentils- better to mix things together like cooked Lentils with Onion soy cheese is great Idea too  How to make? Mix the flour and salt in a mixing bowl and sieve well. Add butter and water and knead into a soft dough and set aside. The filling should be well cooked and in solid state.  Take small amounts of the dough (lemon sized) and roll out into thin circles. Cut the circles in half. Place a spoonful of filling in the center of the semi circle and fold both the ends to make a cone shaped. Press the opening of the cone, make sure all the sides are closed. Repeat the same process. Place all the samosas on a baking tray and spray oil on top of each samosa. Preheat the oven to 350 degrees. Bake for 20 minutes. Turn the samosa to the other side and bake for another 10 minutes. Serve hot with chutney. Dough Nutrition Facts per 16 Samosa Calories 1228 fat 28.9g Carbs 185.9g Fiber 31.2g Protein 35.1g Nutrition Facts per 1 Samosa Calories 76.75 fat 1.8g carbs 11.6g Protein 3 g  |
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« Last Edit: July 31, 2011, 04:20:39 AM by gyrs »
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 [If It Fits Your Macros Crew] - I'm sorry you're too stupid to understand it. [If It Doesnt Fit Your Macros Crew] FU-CK IT, you only live once brah |
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omatsu123
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« Reply #6 on: August 09, 2011, 02:39:32 AM » |
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Tokyo was soo hot today that I wasn't in mood to cook hot dish. I just cut and diced 200g of tomato and cucumber from my fridge and made garlic spice flavored yogurt.
It's too low in calorie so you can add egg white or some chicken breast but just eat more green veggie to full your stomach with less calorie.
salad, 128kcal (protein21% , carbo 63%, fat25%) with 1 glass of milk (200ml),
252kcal(protein22%,carbo48%,fat34%)
I bought all of these for 300 yen, about 3.5 us dollar. Maybe McDonald meal is cheaper, hihihi!
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omatsu123
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« Reply #7 on: August 23, 2011, 03:54:27 AM » |
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Everyone on this forum knows Scooby loves salsa sauce but it's not globally available :'( But it's actually very easy to make. All you need is, one large tomato, half cube of onion, small cube of garlic. Mince them well. Some green chili pepper, salt, black pepper to your taste. You can add fresh mint, or coriander leaves or any other spices to your taste. Mince green chili and mix with rest and add salt to meet your taste. Or add some more chili, red or green to make it spicy. Or some lemon or lime juice Please use Jalapeño if it's available in your region. And add diced cucumber for better flavor. You can eat this as a fresh salad. Or pour this over a omlette, grilled chicken or boiled broccoli. Please keep in fridge and eat in 3 days. If you cannot eat in 3 days, make pasta sauce or curry by heating. I calculated nutrition fact just in case but they almost zero calorie veggies, so don't worry. Just watch sodium intake. But you're welcome to download my nutrition excel spreadsheet, http://kuradon.web.fc2.com/bodybuilding_veggie_recipe/daily_calorie_track.xlsThose who are living in Japan, you can buy salsa sauce from http://item.rakuten.co.jp/y2pro/salsa/, very cheap. |
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« Last Edit: August 27, 2011, 10:23:49 PM by omatsu123 »
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Autodafe
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« Reply #8 on: August 23, 2011, 08:08:57 AM » |
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A couple of tips from an old hand in the kitchen - 1) buy dried pulses and beans in bulk and 2) make full use of your freezer
A 20 kg bag of dried chickpeas (for example) costs far, far less than continually buying 400g cans, plus they have no added sugar or salt. The only downside is that you need a bit of organisation. Here's my usual routine;
Before bed - Weigh out an amount of chickpeas (usually 200g), put into a bowl and cover with water.
Next day around 4 pm - drain chickpeas and put in cooking pot. Cover with water. Boil and then simmer for around 1-2 hours. NB - do NOT add salt at this stage! Whether cooking chickpeas or any type of dried bean, it stops them absorbing water and becoming soft. No salt!
Test for softness occasionally and drain when done.
Use in whatever recipe - Hummus is a favourite of mine!
I usually cook far more than I need. If I were to cook up a pot of red kidney beans, I would make (for example) a large pot of vegetarian chilli with them, weigh the chilli out into sealable punnets and then stick most of them into the freezer. I then have a ready supply of near-instant meals - just cook up some brown rice or brown flatbreads, chop a salad, microwave the chilli punnet and you're got a great lunch or dinner.
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gyrs
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« Reply #9 on: August 23, 2011, 02:16:57 PM » |
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1 cup chickpeas (canned or cooked) Calories 286 1 tablespoon tahini Calories 89 2 tablespoons lemon juice Calories 9 2 garlic cloves, finely chopped Calories 9 1/3 cup bean liquid, from the canned beans or water Calories 0 1 teaspoon horseradish (optional) Calories 2  Calories 395 Fat 10.6 Carbs.62g Protein 15g |
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« Last Edit: August 23, 2011, 02:19:54 PM by gyrs »
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[If It Fits Your Macros Crew] - I'm sorry you're too stupid to understand it. [If It Doesnt Fit Your Macros Crew] FU-CK IT, you only live once brah |
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imaybesometime
Applying Gnome
Reputation Power: 1
Posts: 25
Weights don't lift themselves...
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« Reply #10 on: August 23, 2011, 02:54:13 PM » |
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The recipes in this book are generally very tasty and acceptably low-fat and can be protein bulked without too much work: http://www.theppk.com/books/appetite-for-reduction/ The first recipe - the quinoa/chickpea everyday salad - is simple and great (use a non nut-based dressing if you're concerned about the fat). As it starts, so the book continues. |
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"The only thing you have to do is die; everything else is your choice"
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gyrs
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« Reply #11 on: August 23, 2011, 03:13:10 PM » |
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Ingredients: 1 6-ounce can pineapple juice 4 ounces non-fat strawberry banana yogurt 1 cup frozen strawberries 1 16-ounce can Great Northern beans, rinsed and drained 1 tsp honey 3/4 tsp ground ginger 1/4 tsp ground nutmeg Preparation: Place the pineapple juice, yogurt and berries in a blender and blend until smooth. Add Great Northern Beans, honey, ground ginger and nutmeg. Blend, scraping the sides as needed. Serve well chilled. Makes 4 vegetarian protein shakes. Nutritional information: Calories: 445 Calories from Fat: 17 % Daily Value: Total Fat: 1.9g, 3%; Saturated Fat: 0.7g, 4% Cholesterol: 2mg, 1% Sodium: 37mg, 2% Total Carbohydrates: 83.2g, 28% Dietary Fiber: 23.8g, 95% Sugars: 12.5g Protein: 26.5gVitamin A 0%, Vitamin C 40%, Calcium 26%, Iron 37%  |
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[If It Fits Your Macros Crew] - I'm sorry you're too stupid to understand it. [If It Doesnt Fit Your Macros Crew] FU-CK IT, you only live once brah |
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omatsu123
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« Reply #12 on: August 27, 2011, 10:17:08 PM » |
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Everyone knows this recipe but I checked the nutrient details and wanted to share with you. 4 white eggs, 150g of frozen mix veggie, and some salsa sauce to your taste. 300ml glass of usual cold cow milk with some Nescafe added. 372kcal, Protein 35%, Carb 40%, fat 25% Very ideal macro nutrient ratio for bodybuilders, I think. No wonder why Scooby loves this. And this is very cheap. 10 eggs is 100yen(1US$), 1kg of frozen veggie is 200yen(2US$), 1litre of cow milk is 170yen(1.7US$), 1litre of salsa sauce is 500yen(5US$). So this one meal is less than 2US$. I love eating healthy I used bottled salsa but you can make salsa sauce very easily, http://www.askscooby.com/recipes/cheap-and-healthy-vegetarian-recipe-for-bodybuilders/msg516625/#msg516625http://kuradon.web.fc2.com/bodybuilding_veggie_recipe/daily_calorie_track.xlsPlease feel free to use my spreadsheet if you want to calculate your macro nutrient ratio. |
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« Last Edit: August 27, 2011, 10:21:52 PM by omatsu123 »
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stp
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« Reply #13 on: August 29, 2011, 12:54:14 PM » |
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i am an indian , i eat chana masala and samosa 3-4 times a week
i feel happy that a foreigner have good knowledge about indian cuisine
and i would like to suggest some more healthy indian foods
1. Panner tikka ( cottage cheese in indian taste)
2. Idly ( low calories and slow carb)
3.Dosa with olive oil ( Low calories and slow carb)
4. Gobi Palak ( mixture of special spinach and cauliflower)
5. Roti - this is the most healthy dish in india , very high in fiber , less carbs ,0 fat , keeps you filled for hours
6. Masala Peanuts - (peanuts mixed with onions, tomato , garlic , leamon , salt and red chilli powder mixed togather)
you can find the above dishes in any of indian restaurant
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The true strength of a man is not about how hard he can hit ! its about how hard he can get hit and keep moving forward
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omatsu123
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« Reply #14 on: September 10, 2011, 01:58:38 AM » |
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I saw this question and just wrote a blog. http://omatsu123-bodybuilding.blogspot.com/2011/09/how-to-cook-brown-rice-in-microwave.htmlYou only need to soak brown rice for 3-6hour before. Put it in a pot with a lid, or screw ziplock container. 1 cup of brown rice and 2 cup of tap water. After soaking, microwave 3-5min till boiling. Stop microwave and let it cook itself for 10-20min. Check if rice is getting bigger and cooked. And microwave again till boiling 30sec -1min. Stop microwave and let it cook itself for 10-20min with tightly closed. It was good enough and not much cleaning is needed afterwards. So maybe a good idea if you are cooking for small amount. |
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