Rock Star Recipes (The Celebrity Diet) by Anand Bhatt - HTML preview

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INTRODUCTION

Everyone is always asking Anand Bhatt what he’s eating, whether it be on the road, at home or in a restaurant. “What is the secret to your well being?” “What the $@&! are you eating now?”

These are only some of the reactions and responses to Anand’s eating choices.

Gone are the days of having Jack Daniels for breakfast. Today’s rock star requires the ability to be healthy, stay awake and alert for days, the ability to sleep whenever (and sometimes on a bus or airplane), and all without the the use of drugs and medication. The careless lifestyles of David Lee Roth and Mick Jagger yield a liver damaged, fast-food cracked, out of shape rocker that can’t handle the 24/7 lifestyle and demands of today’s celebrity.

Anand Bhatt thankfully reveals to us in this book his recipes and food and shopping selections that not only keep him healthy, give him control over his body and mind, but also provide the hedonistic taste for pleasure that every rock star demands! And if it’s good enough for a rock star, it definitely works for the rest of us!

- Andy Desai, Record Executive, S.W.I.

ANAND BHATT’s

ROCK STAR RECIPES

The Dog and the Wolf

A gaunt Wolf was almost dead with hunger when he happened to meet a House-dog who was passing by.

“Ah, Cousin,” said the Dog. “I knew how it would be; your irregular life will soon be the ruin of you.

Why do you not work steadily as I do, and get your food regularly given to you?”

“I would have no objection,” said the Wolf, “if I could only get a place.”

“I will easily arrange that for you,” said the Dog;

“come with me to my master and you shall share my work.”

So the Wolf and the Dog went towards the town together. On the way there the Wolf noticed that the hair on a certain part of the Dog’s neck was very much worn away, so he asked him how that had come about.

“Oh, it is nothing,” said the Dog. “That is only the place where the collar is put on at night to keep me chained up; it chafes a bit, but one soon gets used to it.”

“Is that all?” said the Wolf. “Then good-bye to you, Master Dog.”

Better to starve free than be a fat slave.”

- Aesop

ROCK STAR LIFE

It’s true that entertainers are subjected to a life defined as feast or famine. When we’re first starting out it’s quite literal and after success has hit, it rings true emotionally and physically. The ups and downs are part of the excitement of the fast-paced life, whether you’re a rock star, a CEO, a parent, or a student. They are also the reasons why our physical and emotional health can be so important in order to not spiral out of control. A daily dose of of the drive-through just doesn’t cut it for us no matter how “easy” the option looks. The foods that we accept as part of our daily lives without question only appear to give us freedom of choice through ease of consumption, but in reality they keep us on a short leash of health problems, body image and self-esteem problems, and sometimes indirect economic problems.

Rock stars, in pure alpha fashion, have an inability to handle authority. All though I often admire those that are comfortable being told what to do without flinching, I assure you that it’s sometimes OK to bite the hand that feeds us in order to learn how to feed ourselves. We’re told what food should and shouldn’t be defined as, and what is and what is not good for us.

We are forced to accept these notions without consulting our own thoughts mostly in part due to our nagging feelings that our days are too busy in order to think about such things.

“I don’t have time to read the labels on boxes when grocery shopping,” a friend once said to me. He’s at least 30 pounds overweight, has self-esteem issues, anxiety, insomnia and regularity problems, and sexual dysfunction.

His pantry is full of items that which if he had read the labels he wouldn’t feed to his cat. The truth is we DO have choices beyond what we see directly in front of us, an unlimited amount actually. Imagination and open-mindedness to what may initially seem unusual are the only traits required to prevent emotional and physical burnout.

People are always asking me what I’m going to eat today, as if it’s some sort of exciting mystery.

I suppose if I compare it to the every day meat+potatoes flavorless diet that is in front of us at every turn, then what I eat is quite wild. You’ll see, however, after reading or skimming through this book that my recipes & choices aren’t as outrageous as they seem on the surface.

I’m sure most people when they think of “Rock Star Recipes,” they think of the lot of us drinking Jack Daniels for breakfast and doing a couple of needles full of heroin for lunch. That may be how it used to be in the industry, but life requires more flexibility than the “party all night, sleep all day”

axiom that prevailed with our musical forefathers.

Don’t get me wrong, I have plenty of nights where I come home late and am ready to crash until 2:PM the next afternoon. But, I’ve also got conference calls and publicity appearances in various different countries and timezones on the same day, not to mention interactions with my fans and friends on social networking platforms, as well as in person meet and greets.

Let’s face it, our forefathers didn’t have a flat technology-connected world propelling their careers. They physically went from city to city, country to country to meet fans and promote their endeavors, and that’s it. All though David Lee Roth is filled with some great advice, part of me thinks he would have spiraled into a Bret Michaels style stroke and sleep deprivation psychosis in a matter of months if he were to be active in today’s demanding lifestyle.

I know. I’ve lived the stereotypical rocker life too.

Back in the 90s and early 2000s when we were just starting out as a band, a common breakfast for me would be a lot of smoke, 12 beers, and a fistful of Xenadrine. If it was a video shoot day, we would wrap up by nightfall and would party until we passed out - with me usually being the last one up, awake, and still going. Our food choices were ridiculous.

When Ryba and I were roommates and were writing and recording initial Anand Clique and A&A tracks, we were also college students at UIC (the University of Illinois at Chicago). I irresponsibly consumed a pound of ground beef every day, and my only vegetable was probably whatever was on a pizza. If it weren’t for Zantac prescriptions (and some great David Lee Roth advice that would allow you to keep your immune system up even when sleeping on a bus) I’d be dead by now; and keep in mind that I’m neglecting to mention much of the body-taxing partying details on top of it all.

I remember a period where every night for an entire summer, during times when I wasn’t out until dawn after my “day” job of playing bar mitzvahs and weddings, I’d go to bed early and wait for Ryba to come home from his day job of loading trucks at UPS until 3:AM. He’d wake me up, we’d slam (or inhale) a bunch of stimulants, I’d pop a tab of something that even Jim Morrison would think twice about, and we’d head to North Avenue Beach and smoke a pack of cigarettes while sitting on a bench and laughing at the sunrise joggers. We did this every night.

These are happy memories mind you, because we had A LOT of fun. However, we also faced angry landlords and neighbors and very angry teachers and department heads. I also was put on prescription antacids, vomited on stage, had a hell of a time quitting smoking, had fluctuating weight issues and the whole myriad of problems that most every rocker knows too well.

Needless to say I rarely made it to class. How I graduated with honors and made it all the way through graduate school is a bit of a sign of the times. Life followed predicatable schedules back then. Even though my responsibilities consisted of touring, professoring classes at different schools throughout the day when in town, attending my own classes, and then rehearsals and gigs at night, there was somehow still time to attempt to recoup from the damage done in order to get by (at least physically).

Forward to today. I may talk to U.S. press at 8:AM U.S.A. time but talk to Thai press at 2:AM U.S.A. time later that night. If I were a fat wheezing braindead idiot, there’s no way I’d be able to handle those interviews and balance my dating and social life. At one point while climbing the ladder, I took a good look around at the burnt out sad shape my former idols and musical forefathers were in. They were a mess: affectively, bodily, and maturity-wise. So many great celebrities were unable to handle their own, albeit fortunate, lives. I had to get control over mine.

An important condition that grabs EVERY rocker, is adrenaline fatigue. Even if you’re trying not to drink coffee and Red Bulls, the lifestyle of the career itself is that of a high impact exciting ride for a while, and then nothing for a bit. Adrenaline tolerance and burnout is inevitable, and one has to learn to roll with the situation not just emotionally but physically as well. Food and drink choices help immensely in helping regulate the natural and extreme ups and downs that life throws at you.

So without further delay, let’s dive into it. Part of me is writing this book in the hopes that my friends will read it and stop asking me insane questions as if I’m from another planet J, and another part of me truly believes that it is important that I share what I’ve learned and discovered. I understand that questions and opinions will exist, and I urge everyone to feel free to ask me anything and/or post comments at http://facebook.com/anandbhattrock . I’ll try to read and answer as many as I can!

MORNINGS

The Hart in the Ox-Stall

A Hart hotly pursued by the hounds fled for refuge into an ox-stall, and buried itself in a truss of hay, leaving nothing to be seen but the tips of his horns. Soon after the Hunters came up and asked if any one had seen the Hart. The stable boys, who had been resting after their dinner, looked round, but could see nothing, and the Hunters went away.

Shortly afterwards the master came in, and looking round, saw that something unusual had taken place. He pointed to the truss of hay and said: “What are those two curious things sticking out of the hay?” And when the stable boys came to look they discovered the Hart, and soon made an end of him.

He thus learnt that Nothing escapes the master’s eye.”

Mornings are something else for me. My body seems to be the type that has the most positive energy and mood as soon as I wake up.

Unfortunately, this dissipates quickly as soon as I attempt to do anything other than sit with my thoughts or read a book.

THE MOST IMPORTANT part of my day is morning quiet time. Now I do understand and am well aware that I have the unusual luxury of being able to wake up at 9:AM and sit still either reading or meditating until Noon before I decide to do anything with the day, BUT rest assured, I too have days where I am to be somewhere by 8:AM. On those days I find it best to wake up 2

hours earlier and either sit still and think about the day or read for at least 30 minutes before starting in on the tasks ahead.

QUIET TIME! Without it, burnout will set in very quickly. Time and time again we all learn the hard way that we are not meant to jump out of bed in a frenzy and attempt to maintain that chaos without serious emotional and physical damage. If you have kids, I recommend you hide from them! Seriously, you know when they get up. Perhaps try getting up earlier, even at the expense of your sleep, and hide in the bathroom if you have to. Not that I’m telling you what to do or giving out advice ;), just my opinion.

Research shows that regular quiet time can help people focus, make good decisions, and perpare invididuals to succeed in the most demanding tasks. One study by scientists at the University of North Carolina at Charlotte discovered that students were able to significantly improve their performance on several tests after spending only twenty minutes a day for just four days (Zeidan, 2010).

So hide out and get some quiet time EVERY

morning and you will be impressed at what you can accomplish effortlessly throughout the day.

My favorite QUIET TIME beverage? My morning cup of Tea!

TEA RECIPES

We’ve got Black, Green, White, and Herbal.

There are times, however, when we have to forbid ourselves from having caffeine, on those days a good Rooibos or Ginger Tea can provide an excellent start for the day.

BLACK TEA RECIPES:

I’m not usually a fan of Assam black teas. Often this type of tea has the malty consistency of Guiness to me, and I gave up drinking Guiness for breakfast a long time ago. Unfortunately most, if not every, black tea we get in the states is of the Assam variety. Most blended teas are OK, but usually not as strong. Some examples of brands that are blends are Lipton, Tetley, Red Label & WaghBakri. Lipton sells a Darjeeling, but it’s a bit pricey. Darjeeling is thinner and has a more fruity taste. I’m very particular to Nilgiri tea, the kind that grows in south indian mountains, but it’s hard to get. I have to have someone in South India mail me a special package when I really want some.

For most people, however, Assam tea is great and often a preferred choice. I suggest trying out a variety of different types and making a personal decision on what you like.

NOW, here’s the deal and the catch: I use LOOSE tea. I try to stay away from teabags unless I’m in a sad hurry, or there is nothing else available. I’m also going to explain the preparation of boiling tea that I learned from my Father (with my own additions of course). Notice I said BOIL, not steep.

Also, unless you’re in the middle of nowhere and cannot get access to ethnic grocers, I wouldn’t bother with teas from fancy stores. Their tea appears to often be TWELVE times the price and not as good. It sometimes appears to me that tea shops pull scams against non-Asians. A premium, really good, tea should cost less per pound than coffee. That’s right!! So feel free to march into your nearest Indian store and grab or ask them for some WaghBakri brand tea. If they don’t have that, pick up some Red Label.

You’ll have an orgasm when you taste these and realize how so many people have been scammed out of their money by buying in places where Asians don’t shop.

BTW: A little non sequiter, avoid saying the phrase “Chai Tea” in front of anyone Indian.

It puts a big sign above your head that says

“IGNORANT – please sell me a bridge!”

Chai means tea. “Chai Tea” is redundant, and it doesn’t make any sense whatsoever to ask for some “tea tea.” If I owned a store and someone came in using the phrase “Chai Tea,”

I’d probably get away with selling him/her my oldest & crappiest bag for a hundred dollars an ounce more than it’s worth because she/

he just revealed to me that they won’t know the difference (and may even subsequently thank me about it later like a fool).

OK, back to the Black Tea Recipes: PLAIN, how my Dad drinks it: Traditionally we should be making tea by boiling a pot of water, and measuring out the tea, adding milk, and some more time consuming instructions ad nauseum. If you have time to do all of that, than you probably shouldn’t be complaining about giving yourself 3 hours of quiet time every morning. In this day and age, it’s best not to be afraid of our microwaves.

When microwaving, we want to make sure our tea is boiling. The trick to really good tea when done traditionally is to bring the ingredients (including the tea and other liquids) to a BOIL, and letting it boil for as long as you can before it spills over.

PLAIN BLACK TEA:

• 1 Very Large Pyrex/glass measuring cup

• 1 TBSP of tea (preferably precut in granules)

• ½ CUP of water

• ½ CUP of skim milk (or soy, or almond, etc.)

• 1 strainer

• 1 mug

Mix tea, water, and milk into the Pyrex and microwave for at least 3 minutes (you want it to boil but not overflow, you may have to do 4 or 5

minutes). Carefully remove from the microwave, stir a bit, then strain into your mug. ENJOY!

With all of these tea recipes, you can add sweetener to taste, there’s nothing wrong with that. All though, if I catch you doing it I’ll probably call you nasty. But, to each his own.

If you’ve never had tea made this way before, then you’re welcome J. Aside from the fantastic flavor, each sip will safely raise your glutamate, serotonin, and adrenaline levels in an intense, smooth, and seemingly magical way.

MASALA BLACK

You can buy Tea Masala (spices) at the Indian store where you bought your tea, but you can also make your own by throwing in random amounts of raw spice ingredients. The core ingredients of a good Masala are cardamom, nutmeg, ginger, black pepper, white pepper, and cinnamon.

I have an Aunt who jokes that her tea looks like vegetable soup, but you know what? It’s FANTASTIC. This same aunt however instructs that you should add a pinch of masala powder to each pot of tea. I add a full teaspoon. A pinch of anything is not going to satisfy the all-or-nothing rocker.

MASALA BLACK TEA:

• 1 Very Large Pyrex/Glass Measuring Cup

• 1 TBSP of Tea (preferably precut in granules)

• ½ CUP of water

• ½ CUP of skim milk (or soy, or almond, etc.)

• 1 TSP. of Masala (spices)

• 1 strainer

• 1 mug

Mix tea, water, spices, and milk into the Pyrex and microwave for at least 3 minutes (remember you want it to boil but not overflow, you may have to do 4 or 5 minutes).

Carefully remove from the microwave, stir a bit, then strain into your mug. ENJOY!

SIMPLE GINGER BLACK SPICE

My favorite morning kick! Now, I don’t use ginger powder too often. Here’s a trick I learned form an uncle of mine in Jersey: Buy a whole lot of ginger root from the store, cut it into 1 to 2-inch pieces and freeze it. You can grate them by hand, but I drop the frozen chunks into a blender and pulverize them into a cold powder. Then I store that frozen powder in the freezer. Now, every morning you can just chip away at that powder a bit and grab an easy spoon full of

“ginger dust” to add to anything you want.

YOU’LL NEED:

• 1 Very Large Pyrex/glass measuring cup

• 1 TBSP of tea (preferably precut in granules)

• ½ CUP of water

• ½ CUP of skim milk (or soy, or almond, etc.)

• A LOT of ginger (to taste, but a lot)

• ¼ TSP. of cayenne pepper

• 1 strainer

• 1 mug

Mix tea, water, ginger, pepper, and milk into the Pyrex and microwave for at least 3 minutes (you want it to boil, you may have to do 4 or 5

minutes). Carefully remove from the microwave, stir a bit, then strain into your mug. ENJOY!

Now that’s a good tea!!!!

GREEN & WHITE TEAS

In this section, note that I will be providing Green tea recipes, but green tea can be substituted for white tea at any point to make White Tea recipes.

Hope that makes sense. Green teas are pretty much only available in full leaf or powder form.

My favorite is Gyokuro, but it has a harsh come down/crash. A good Sencha is just fine. Matcha is even better. Matcha is available in a powdered form that tastes fantastic.

The first time I got hooked on a really strong Matcha was in Tokyo. A really hot local girl decided to take me out on a date and show me around town (funny how many stories start out this way isn’t it?) and one of the our stops that she planned was a tea tasting. I remember it was raining, as it so often does in Tokyo during summer, and we dropped our umbrella into the little canister in the front of the tea shop as we walked in.

Some words were exchanged in japanese with the shopkeep and we were both escorted upstairs to a pretty oldschool looking, all wood room. It sort of resembled a dance studio crossed with an attic, to give you a feel of the atmosphere. An older lady came out from behind a curtain and began to demonstrate the ‘proper’

way to mix up a cup of Matcha.

Next to her was a pile of powdered tea and a very large pot of steaming water with a ladel in it. She put some of the deeply colored green powder into a bowl, ladeled in two servings of hot water, and reached for a tiny wooden brush and literally began scrubbing the Matcha powder and water in the bowl with quick circular motions until the drink resembled a thick, deep green paint.

Once she was done it was our turn, and we practiced cup by cup until we got it right.

That Matcha was the strongest and most spectacular green tea experience I’ve ever had and I’ve been chasing the green tea dragon ever since. Each sip put out some sort of caffeine and antioxidant body buzz and really got the blood flowing.

Ladies, if you want get a guy aroused then taking him out to get high on lots of green tea is absolutely the way to go. Works on me every time ;).

PLAIN GREEN TEA

Now, I put milk in just about every tea I drink.

“Flat White” the style is called. Some don’t like milk in their green tea, you’ll want to take your tastes into consideration.

Green & White tea should be steeped versus the boil method previously described for black tea. Another hot girl in Tokyo (seriously, the city is filled with them) taught me that you want to bring your water to just shy of the point of boiling, and then throw in your tea. Also, unlike at many Chinese Dim Sum restaurants, you’re probably not going to want to steep the tea for longer than 1 min. You can remove the leaves and resuse them once.

Ryba and I have a different approach. We like green tea when we’re writing and recording A&A albums, and we like it really bitter and strong!!!! Therefore, we let it steep. The longer it steeps the more bitter it gets, the stronger it gets, & the better it gets (traditional japanese tea connoisseurs are throwing up and shaking at the thought of this right now).

PLAIN GREEN TEA (leaves)

You’ll need:

• A FISTFUL of tea leaves

• A POT of water

The above measurements are relative of course

;). Heat the water to boil or near boil, throw in your tea leaves. Strain at the time interval deemed by your taste.

PLAIN GREEN TEA (powdered)

• 2 TSP. of powdered green tea (preferably Matcha)

• ½ CUP of water

• ½ CUP of milk

• 2 mugs

In the first mug, throw in the powdered tea. In the secong mug, microwave the water. Slowly add the hot water to the tea in the other mug while vigorously stirring the tea as the water comes in (preferably with a fork or a wooden tea brush). The more stirring you do, the more flavor will emerge. The tea “brush” is best for this job, but let’s face it, most of us have spoons and forks. Beat that tea like an egg, then add the milk. Feel free to steam the milk before you add it to get a hot Matcha Latte. ENJOY!

MASALA GREEN TEA

• 1 Pot

• 1 TBSP of Tea (powdered OR a Fistful of leaves)

• ½ CUP of water

• ½ CUP of skim milk (or soy, or almond, etc.)

• 1 TSP. of Masala (spices)

• 1 strainer

• 2 mug

Boil/Near Boil water in the pot, add tea and spices. Steep to taste, then strain into mug. Add milk.

Now that’s a good tea!!!!

HERBAL TEAS

ROOIBOS:

Rooibos, or African Red Bush, is actually a member of the legume family. The plant has broom-like leaves.

According to Wikipedia, “Rooibos is becoming more popular in Western countries particularly among health-conscious consumers, due to its high level of antioxidants such as aspalathin and nothofagin, its lack of caffeine, and its low tannin levels compared to fully oxidized black tea or unoxidized green tea leaves. Rooibos also contains a number of phenolic compounds, including flavanols, flavones, flavanones, and dihydrochalcones.

Rooibos is purported to assist with nervous tension, allergies and digestive problems.

Traditional medicinal uses of rooibos in South Africa include alleviating infantile colic, allergies, asthma and dermatological problems.”

Rooibos tea is OK as a tea bag. There’s nothing wrong with following the instructions on the box.

I like to add vanilla bean (and milk of course) to my red tea.

“In South Africa it is common to drink rooibos tea without milk, but instead with a slice of lemon and sugar or honey to sweeten. The flavour of rooibos tea is often described as being naturally sweet (without sugar added) and slightly nutty.

Rooibos can be prepared in the same manner as black tea, and this is the most common method.

Several coffee shops in South Africa have recently begun to sell “red espresso”, which is concentrated rooibos served and presented in the style of ordinary espresso. This has given rise to rooibos-based variations of coffee drinks such as red lattes and red cappuccinos. Iced tea made from rooibos has recently been introduced in South Africa, Australia, and in the United States.” (wikipedia.org).

GINGER TEA:

I drink this tea for the amazing taste, but it actually has health benefits of easing the stomach and aiding digestion, reducing pain, and relaxing the body while being a stimulating thermogenic at the same time.

For a good ginger tea you can grate fresh, but I get the best results by using the frozen ginger powder which is prepared in advance as instructed in one of the previous sections.

Ginger has seriously scored itself as one my favorite items in the kitchen.

YOU’LL NEED:

• 1 Very Large Pyrex/glass measuring cup

• 1 TSP of black pepper

• ½ CUP of water

• ½ CUP of skim milk (or soy, or almond, etc.)

• A LOT of ginger (to taste, but a lot)

• ¼ TSP. of cayenne pepper

• 1 strainer

• 1 mug

Mix tea, water, ginger, pepper, and milk into the Pyrex and microwave for at least 3 minutes (you want it to boil, you may have to do 4 or 5

minutes).

Carefully remove from the microwave, stir a bit, then strain into your mug. ENJOY!

In fact, I’m going to take a break and make myself a cup of this right now! I’ll see you next chapter.

FOOD

The Belly and the Members

One fine day it occurred to the Members of the Body that they were doing all the work and the Belly was having all the food. So they held a meeting, and after a long discussion, decided to strike work till the Belly consented to take its proper share of the work.

So for a day or two, the Hands refused to take the food, the Mouth refused to receive it, and the Teeth had no work to do. But after a day or two the Members began to find that they themselves were not in a very active condition: the Hands could hardly move, and the Mouth was all parched and dry, while the Legs were unable to support the rest.

So thus they found that even the Belly in its dull quiet way was doing necessary work for the Body, and that all must work together or the Body will go to pieces.”

OKAY! Let’s bring on the meals! Here’s how the meal sections of this book work. You’ll soon notice that there are too many ways to taxonomize these recipes into understandable categories. The best way to go about the rest of this book is to either

1) Try a new recipe, in order, for every meal 2) or Read through the book in its entirety, and randomly choose a recipe to make for each meal.

Eventually you’ll figure out which are your favorites, will master them, and have an easier time indulging your moods and tastes. In some recipes I’ll be very detailed in explaining what cooking utensils you’ll need and describing some methods.

It’s assumed that the more you cook the more experienced you’ll get, so as we go on I won’t insult your intelligence by reminding us that we need a bowl or a pan etc. J. Most of the recipes are super simple, some get a bit more complicated. Don’t worry, If I can make them then anyone can. If you’re able to, blast some music LOUD while cooking. Trust me, it’s good for you ;). Remember to keep that adrenaline pumping like a rock star, and HAVE FUN!

CAULIFLOWER-CRUST PIZZA

YOU’LL NEED:

• 1 standard size bag of Steamable Microwave Cauliflower

• 1 Egg

• 1 Bottle of Organic Spaghetti Sauce (check the label, make sure it’s not made with corn syrup, sugar, or anything nasty)

• 1 TSP of oregano

• ½ CUP of chopped basil (or a TBSP of dried)

• ½ TSP of salt

• ½ Bag of Fat Free Shredded Mozzarella

• 1 large bowl

• 1 Pie Tin lightly greased with olive oil

• Blender

Preheat your oven to 450 degress F

Follow the instructions on the cauliflower bag and steam them. When done, let cool enough for you to be able to handle it and empty the bag into the blender. Then, grind up the cauliflower until it looks all chopped up and somewhat like rice.

Transfer to a large bowl.

Crack the egg into it with a cup of fat free mozzarella (two fistfuls for us guys). Mix it up with your hands, press into a pie tin, and bake at 450 for about 15 min.

Meanwhile, mix the sauce and spices in a separate bowl.

Pull the pie tin out of the oven & spoon over the sauce. Then, top with more cheese and any toppings you like (I use spinach, yellow, red & green peppers, and onions).

Broil it until it’s brown and “pizza looking.”

ENJOY!

This recipe satisfies the hardest pizza craving, and is a great way to get a filling meal that’s about 600 calories for the whole thing!

Additionally, if you have access to an Indian or Mexican store you can get soy crumbles that you soak before cooking that make a great ground sausage substitute as a topping.

Now if you enjoy this dish, wait until you try the pizza crust in the next section! The key ingredient is FLAX MEAL, and the next few recipes are:

_______________________________________

Extremely Low Carb, High

Omega-3, High Fiber, and

HIGH Vitamin A Recipes

SUPERSTAR PIZZA CRUST!

INGREDIENTS:

• 1 and 1/2 CUPS of flax seed meal

• 2 TSPs baking powder (adds a trivial amount of carbs)

• 1 TSP salt (I use celery salt)

• 1 TSP oregano

• 1/5 TSP of Stevia

• 3 TBSPs of RED PALM OIL

• 3 eggs

• 1/2 CUP water

Preheat oven to 425 F.

1. Mix dry ingredients together.

2. Add wet ingredients, and mix very well.

3. Let sit for about 5 minutes to thicken.

4. Spread on pan (I actually use a pie tin, because I’m from Chicago - but it probably gets more crispy in a pan).

5. Bake for 18-20 minutes until cooked through, The longer you cook the crispier it gets.

6. add toppings and cook until they are done (Usually another 5-12 minutes depending on how much you’ve piled on).

The whole pizza barely has a carb, a TON of fiber and Omega-3’s. And the Palm Stearin (Red Palm Oil) adds a great deal of vitamin A as well as flavor.

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BUTTERMILK BISCUITS!!!!

Seriously! They’re awesome:

Ingredients

• 2 CUPs milled flax seeds (flax meal)

• 2 TSPs baking powder

• 1 TSP celery salt

• 1/5 TSP of stevia

• 1/5 TSP baking soda

• 2 TBSPs of RED PALM OIL

• 3/4 CUP buttermilk

Preheat oven to 425 degrees F.

1. in large bowl, combine dry ingredients. Mix well.

2. add in Red Palm Oil until mixture is crumbly 3. add buttermilk, stirring until mixture forms a soft “dough”

4. Mix dough with hands a bit.

5. Take globs of dough and roll each glob with hands into a little ball

6. Flatten balls into flat tiny flat “pre-biscuits”

7. grease baking sheet with smart balance OR

butter (or more palm oil if you can swing it).

8. place flattened “pre-biscuits” 1-inch apart on the baking sheet

9. bake at 425 degrees F for 12 to 15 minutes or until golden brown

10. serve warm

CUPCAKES!!!!!!!!!!!!!

INGREDIENTS:

• 1 and 1/2 CUP flax seed meal

• 2 TSPs baking powder (adds a trivial amount of carbs)

• a pinch or two of salt (I use celery salt)

• 1.5 TSPs ground ginger/ginger powder

• 1.5 to 2 TSP of Stevia (taste to make sure it’s sweet enough for you, if not add a little more to taste)

• 3 TBSPs of RED PALM OIL

• 3 eggs

• 1/2 CUP of milk

• Cupcake paper cups

FROSTING

• 3 TBSP of Peanut Butter (Skippy Natural works best - any other natural brand may not work)

• 1.25 CUPs of Milk

Preheat oven to 425 F.

1. Mix dry ingredients together.

2. Add wet ingredients, and mix very well.

3. Let sit for about 5 minutes to thicken.

4. Lay cupcake paper cups into muffin tin 5. Spoon mixture into cups (About 1/2 to 2/3 full each - mixture will rise when baked) 6. Bake for 12 minutes, set aside to cool a bit 7. In separate bowl whip peanut butter by hand 8. Slowly add milk to peanut butter until frosting is desired thickness (you may need to add more milk if it’s too thick for you)

9. Spread frosting on cupcakes and EAT

GINGER COOKIES!

INGREDIENTS:

• 1 and 1/2 CUPs flax seed meal

• 2 TSPs baking powder (adds a trivial amount of carbs)

• a pinch or two of salt (I use celery salt)

• 1.5 TSPs ground ginger/ginger powder

• 1.5 to 2 TSP of stevia (tast to make sure it’s sweet enough for you, if not add a little more to taste)

• 3 TBSPs of RED PALM OIL

• 3 eggs

• 1/2 CUP milk

Preheat oven to 425.

1. in large bowl, combine dry ingredients. Mix well.

2. Add wet ingredients, and mix very well.

3. Let sit for about 5 minutes to thicken.

4. Mix dough with hands a bit.

5. Take globs of dough and roll each glob with hands into a little ball

6. Flatten balls into flat tiny flat “pre-cookies”

7. grease baking sheet with smart balance OR

butter (or more palm oil if you can afford it).

8. place flattened “pre-cookies” 1-inch apart on the baking sheet

9. bake at 425 degrees F for 12 to 15 minutes or more if you like your cookies crispy.

ENJOY!

HEALTHY “FLAX-FRIED”

CHICKEN

(single serving)

Now, here is another healthy flax-based recipe that stems from Anand Clique guitarist Ryba’s

“shake&bake” idea. I’m not a chicken eater, but I experimented with it anyway and finally got it to work!

YOU’LL NEED:

• ½ bottle of Anand Bhatt Signature Hot Sauce J

• 1 chicken breast

• 1 CUP of flax meal

• 2 Celigne (Mozzarella Balls)

• 2 cloves of peeled garlic

• 2 TBSP ground basil (dried)

• 1 bowl

• 1 shallow bowl

• 1 lightly greased baking sheet (or foil) preheat oven to 375 degrees F.

Pour a bunch of the hot sauce in the bowl, and soak/marinate chicken breast in it for a few minutes.

In the shallow bowl, lay out the flax seed meal.

Roll the chicken around in the hot sauce until it’s thoroughly coated, then quickly roll into flax seed meal for even coating/breading, and then place on baking sheet (or foil).

Take the two mozzarella balls (celigine) and arrange on top of the newly “breaded” chicken breast.

Ram a whole clove of garlic into each mozzarella ball, then shake basil over the whole thing.

Bake in the oven for 45 minutes.

Remove, plate, and enjoy with a good sparkling mineral water (my drink of choice).

You’ll thank the Gods for this recipe – virtually ZERO net carbs (except whatever’s in the garlic cloves and hot sauce), approx. 23-30g protein, and hardly any saturated fat. AWESOME!

THE TRUTH ABOUT PALM & COCONUT OIL: I’m sure some of you read these recipes and were surprised to see Red Palm Oil as a key ingredient. Despite what the propaganda would have you believe, an educated look at these oils will reveal that they are quite good for us.

Not all saturated fats are bad! The fats in palm and coconut oil are what’s called medium-chain (based on the number of carbon atoms). Long-chain fatty acids have more difficulty being absorbed into the body, but short and medium chain ones are available immediately to the body.

What this means is the chances are slim that the fats in these oils will be stored in the body.

Palm & coconut oil also have a long shelf life; it takes much longer for them to go rancid (which is bad, very bad). Flax oil at room temperature can go bad as quickly as fifteen minutes! Palm and coconut oil can safely last up to five years, all though I don’t recommend waiting that long to use them. The shelf lives are achieved without the need for hydrogenation.

Red Palm Oil is also high in antioxidants and beta-carotene as well as Vitamin E (mixed tocopherols and tocotrienols). And lets not forget palm oil’s phytosterol content which prevents cholestorol absorption. Also, palm oil’s resistance to oxidation makes it better than olive oil for cooking (all though you may not want to make the switch for flavor reasons in many recipes). IN OTHER WORDS, don’t believe everything you hear about what is and what’s not good for you without prior investigation!

Omega Nutrition answers the question “So how did coconut (AND PALM) oil become the despised artery-clogging nemesis?

Credit the American Soybean Association (ASA) and its friends. In 1986, the ASA sent a “Fat Fighter Kit” to soybean farmers enjoining them to write government officials, food companies, etc., protesting the encroachment of “highly saturated tropical fats like palm and coconut oils...not only stealing U.S. soybean oil markets, but...a threat to consumer health.” CSPI joined the anti-tropical oil campaign that same year, issuing news releases referring to palm, coconut, and palm kernel oils as “rich in artery-clogging fat.”

In October 1988, Nebraska millionaire Phil Sokolof, a recovered heart attack patient and president of the National Heart Savers Association, began running full-page newspaper advertisements accusing food companies of

“poisoning America” by using tropical oils with high levels of saturated fat.

Major food companies, sensitive to consumer fear, reformulated hundreds of products, replacing tropical oils with partially hydrogenated oils.” (omeganutrition.com). Trust me, we want to stay away from partially hydrogenated anything.

___________________

TOFU TOFU TOFU!

The Donkey’s Thistle

A donkey was loaded with good provisions of several sorts, which, in time of harvest, he was carrying into the field for his master and the reapers to dine upon. By the way he met with a fine large Thistle, and, being very hungry, began to mumble it; and while he was doing so he entered into this reflection:

“How many greedy epicures would think themselves happy, amidst such a variety of delicate viands as I now carry! But to me this bitter, prickly Thistle is more savory and relishing than the most exquisite and sumptuous banquet. Let others choose what they may for food, but give me, above everything, a fine juicy thistle like this and I will be content.”

Every one to his taste: what is rejected by one person may be valued very highly by another.”

I love tofu. I remember the first time I got to try fresh tofu. I was on the road somewhere in Asia.

It was warm and the server dished it out with an ice cream scoop. The tofu had a totally different, much softer and less gelatinous consistency than the kind we get in America.

I made it my mission when I returned home to find ways to turn our store bought tofu into some of my favorite meals. This section is loads of fun, and even if you weren’t a tofu fan before I’m willing to gamble that you will be after trying these recipes.

TOFU FRIES

• 1 Package of Extra Firm Tofu

• 2 TBSP of Canola Oil

• 1 TBSP of Steak Seasoning Mix

• 1 TSP of Garlic Powder

• 1 TSP of Red Chili Powder

• 1 Hand Towel

• A Pan to fry in

Drain the Tofu and wrap it in the towel for one to two hours (it’s always a good idea to prep your tofu like this the night before if you know you’re making a dish that uses it the next day).

Slice the Tofu into thin sticks (approx. ¼ inch thick).

Heat 1 TBSP of Oil in the pan on high heat, add the tofu sticks a few at a time. Sprinkle the dry ingredients on each stick as they are cooking.

Brown, flip, brown, and flip while tossing in more spices. Add more oil as needed.

When browned on both sides, they’re done.

Remove the completed sticks to a paper towel.

Serve hot with Anand Bhatt Signature Mango Hot Sauce J.

MOM’S TOFU & COTTAGE

CHEESE KABOBS

• 1 Package of Extra Firm Tofu

• 3 TBSP Fat Free Cottage Cheese

• 2 TBSP Chick Pea Flour (Gram Flour)

• 1 TSP Garlic Powder

• 1 CUP of Fresh Chopped Cilantro Leaves

• ½ Coarsely Ground Roasted Salted Peanuts

• ¼ TSP Red Chili Powder

• ½ TSP Coriander Powder

• ½ TSP Cumin Seeds

• ½ TSP Dried Mango Powder (Amchur)

• ½ TSP Dried Ginger

• ¼ TSP Ground Black Pepper

• Some Canola Oil

• 1 Small Hand Towel

• 1 Deep Saute Pan

• 1 Large Bowl

Drain tofu, then wrap it in a towel for 1 to 2 hours.

In the bowl, mash the now drained tofu using your hands.

Mix in all other ingredients (except the oil).

Form into small patties that are 1 to 2 inches in diameter (it’ll yield about 15 to 20 kababs).

Preheat the pan and spread some of the oil, when the oil appears hot then place patties in the pan browning on both sides and adding more oil as needed.

Remove from pan and serve Hot! They taste fantastic plain, but a good condiment to go with these are a mint chutney.

TOFU BURRITO

• 1 16oz. Package of Firm Tofu

• 2 CUPS Fresh Garlic (chopped)

• 1 TBSP of Fresh Ginger Root (grated)

• 1 TBSP Anand Bhatt Signature Salsa J

• ¼ TSP of Organic Taco Seasoning Mix

• ½ CUP Chopped Cilantro

• 5 Low-Carb Tortillas

• 1 CUP Fat Free Mozzarella Cheese (Shredded)

• 1 TBSP Canola Oil

• 1 Hand Towel

• 1 Pan

• 1 Mixing Bowl

Drain Tofu using our Towel Method (drain and wrap in a towel for 1 to 2 hours).

In the bowl, mash the tofu using your hands.

Meanwhile, heat the pan on medium heat and add the oil.

Saute the ginger & garlic, then add tofu, salsa, and taco seasoning. Move around and cook in the pan for five minutes.

Remove from heat, add the cilantro.

In a separate plate, lay tortilla flat and add approximately a fifth of the tofu filling mixture to the center.

Sprinkle on cheese. Fold sides towards the middle and roll tight!

Makes 5 of these bad boys. Good enough to feed a small group (i.e. it’ll keep Wolfie Van Halen busy for about an hour or feed Steven Tyler for a week).

TOFU SALAD

• 1 package of firm or extra firm tofu (drained and dried)

• 2 medium sized tomatoes (diced)

• 1 CUP chopped cilantro

• 1 TSP of olive oil

• 1 TSP of lime juice

• Salt to taste

• Pepper to taste

• 1 chopped jalapeno pepper

Drain and dry the tofu using the towel method previously mentioned.

Cube the tofu.

Mix it along with all other ingredients in a bowl, toss, and serve cold.

TOFU TAMARINDO

• 1/3 CUP peanut oil

• 1/4 CUP tamarind paste

• 1 TSP onion powder

• ½ TSP garlic powder

• 1 Package of Extra Firm Tofu, cut into eight 2 inch long and ½ inch thick strips, drained and dried using the Towel Method.

Sauce Ingredients:

• 1 medium onion

• 4-5 garlic cloves, peeled

• 1/3 CUP peanut oil

• 3 CUPs tomato sauce

• Pinch of Stevia

• ½ CUP Dijon mustard

• 1 TBSP chopped fresh parsley

• 1 TSP sea salt

• 1 TSP fresh ginger (ground/pulverized)

• ¼ TSP crushed red pepper

• ½ CUP lemon juice

• 2 TBSP of Soy Sauce (low sodium) Mix first 4 ingredients (oil, paste, onion & garlic powder) in a bowl until smooth.

Place tofu strips in a glass or corningware bowl then cover with the marinade mixture you just made for at least 1 hour, stirring strips occasionally.

Sauce It!:

In a microwave safe bowl, heat the onions and garlic in the oil until for about 4 minuteson High.

Add the remaining ingredients, except the lemon juice and soy sauce.

Cover and heat for an additional 3 minutes. Stir in the lemon juice and soy sauce.

Fire up your grill (or a pan) to medium heat.

Lightly brush grill grates or pan with peanut oil and place the tofu strips on. Turning once, remove tofu strips from grill when light to dark grill marks show (or if using a pan when it appears cooked).

Place on a microwave safe plate and pour sauce over strips. Cover and microwave for an additional 2 minutes. ENJOY!

TOFU BREAKFAST BURRITO

• 2 low-carb tortillas

• ¼ CUP Anand Bhatt Signature Salsa J

• 2 eggs

• ¼ lb firm tofu

• 1/4 CUP feta cheese

• 1/4 CUP fat free mozzarella (shredded)

• 1/2 TSP dried basil

• 1/4 TSP salt

• 1/4 TSP oregano

• Pepper to taste

Beat eggs and tofu together until tofu becomes small pieces. Cook up the mixture in a lightly greased pan (or in a covered bowl in the microwave if you’re in a hotel room). Add oregano, basil, salt and pepper.

Heat tortillas over open flame or in a pan. Place egg and tofu mixture into tortillas then add feta.

Roll up and top with mozzarella.

Microwave about 30 seconds, or until cheese is melted. Top with salsa. Serves two, and is a great way to wake up last night’s date!

TOFU PASTA WITH ESCARGOT

Okay, this is far from a quick recipe but it’s fun.

• 1 Package of Tofu Shirataki Noodles

• 1 lb Escargot (de-shelled)

• 1 can Tomato Sauce

• ½ Bottle of Anand Bhatt Signature Hot Sauce J

• Pinch of salt

• 1 TBSP Thyme

• 1 Jalapeno Pepper

Preparation:

Boil the snails for about 45 minutes. Toss in the Shirataki and add salt, thyme and the the chopped jalapeno.

Remove from heat and let sit for 15 minutes.

Drain. Add tomato sauce and a generous dashing of Anand Bhatt Signature Hot Sauce J.

Toss and serve.

You can garnish with more thyme.

Serves two.

BAD ASS TOFU EGGS

• ½ Package of Extra Firm Tofu (Drained)

• 2 eggs

• 3 tomatoes

• 2 cloves of garlic, peeled & crushed

• Pinch of Salt and Pepper

• 1 TSP of Cumin powder

• ½ TSP of Saffron

• 1 TSP of Olive Oil

• 2 TBSP of Water

In a bowl, mix the tofu, oil, salt, saffron, crushed garlic, cumin and pepper.

Add water and microwave for 3 minutes on high.

While microwaving, beat the eggs.

Pour over the tofu mic and microwave for an additional 3 minutes (or more, whatever it takes to cook the eggs).

Try serving with yogurt. It’s awesome!

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SEAFOOD & VEGGIE

POWER

The Mouse and the Weasel

A little starving Mouse had made his way with some difficulty into a basket of corn, where, finding the entertainment so good, he stuffed and crammed himself to such an extent, that when it was time to go out again he found the hole was too small to allow his puffed-up body to pass.

As he sat at the hole groaning over his fate, a Weasel, who was brought to the spot by his cries, thus addressed him:

“Stop there, my friend, and fast until you are thin; for you will never come out until you reduce yourself to the same condition as when you entered.”

MOM’S ULTRA-HEALTHY

TUNA FISH SALAD

YOU’LL NEED:

• 1 6oz. Can of Water-Packed WHITE Tuna Fish (drained)

• 1 CUP Plain Fat-Free Yogurt

• ½ CUP Vidalia Onions (finely chopped)

• 1 ½ CUPS Chopped Tomatoes

• 1/3 CUP Fresh Cilantro (chopped)

• 1 CUP Green Onions (shafts & bulbs both, chopped)

• 1 TBSP Chopped Green Chili Peppers

• 1 TSP Table Salt

• 1 TSP Ground Black Pepper

• 1 TSP Garlic Powder

• 1 TSP Roasted & Coarsely Ground Cumin Seeds

• 1 Large Bowl

In the bowl, combine all ingredients and mix thoroughly. Serve with whole wheat pita bread or on heatlhy crackers. ENJOY! Feeds two.

ANAND’S “GET YOUR GREENS”

SAAG!

Here’s a healthier version of an Indian favorite.

It’s usually made with heavy cream and spinach or mustard greens, but one day I had some turnip greens that I couldn’t figure out what to do with for the life of me. I gave this recipe a shot, and it worked!

• 1 Bag of frozen turnip greens w/ turnip bits

• 1 can of chicken broth (optional)

• 1 CUP of fat-free plain yogurt

• 4 oz. of buttermilk

• 1/2 CUP of fat free half and half

• 3 to 4 cloves of garlic whole

• 1 TBSP. Thai red curry paste

• 1 handful of ground cumin

• 1 handful of dry basil, rosemary, italian seasonings and bay leaves

• AND some grated ginger root to taste

• 1/4 bottle Anand Bhatt Signature Hot Sauce J

• AND some paneer/tofu/mozzarella cheese cubes (optional)

• 1 Saucepan/small pot

In the saucepan/small pot, heat frozen greens, basil, seasonings, rosemary bay leaves and hot sauce in chicken broth until completely wet and thawed.

Then simmer for about 6 minutes. Drain broth.

Add yogurt, garlic, ginger, thai paste, cumin,

& buttermilk and simmer for an additional 20

minutes.

Add fat free half & half until thick creamy texture, then drop in the cheese/tofu cubes.

Asian Broccoli Slaw

• 2 TBSP extra virgin olive oil

• 1/4 CUP white balsamic vinegar

• 1/2 medium red onion, sliced

• 2 packages of broccoli slaw mix

• 1 TBSP low sodium soy sauce

• 1/4 TSP Stevia

• 1/2 TSP red pepper flakes

In a large nonstick sauté pan, heat olive oil over medium high heat until oil is rippling.

Add onion and cook until tender (but still crunchy).

Reduce heat, add vinegar and remaining ingredients.

Cook approximately 5 minutes.

Vegetables should be al dente. Feeds four people (or one Vince Neil).

Soy Garlic Grilled Asparagus

OK Guys, here’s the best tip you’ve heard all day: DO NOT EAT ASPARAGUS WITHIN 24

HOURS OF HAVING A HOT DATE! Many, if not all, girls will appreciate such food discretion during your intimate moments. Asparagus, however, is amazingly good for you and it’s a vitamin powerhouse! I recommend after this meal, that you chase it with some pineapple and a strong green tea to even out your, well um,

“personal flavor” for lack of a better term.

• 1 bunch asparagus

• 1 lime

• 2 TBSP minced garlic

• Pinch of stevia

• 1 CUP soy sauce

Mix soy sauce, garlic, stevia and lime in a rectangular baking dish or container that will allow the asparagus to lie flat.

Lay in the asparagus and make sure that they are almost completely submerged in sauce mixture. Let sit for about 20 min. Using tongs, grill on low heat, for 4-7 minutes, being careful not to overcook. Feeds 4!

Spicy Cucumber Salad

• 1/2 cucumber (diced )

• 1 onion (finely chopped)

• 2 tomatoes (diced)

• Juice from 2 limes

• ¼ TSP of salt

• ½ TSP of ground black pepper

• ½ TSP of cayenne pepper

• ¼ TSP of chili powder

In a bowl, mix cucumber, onion, tomatoes, and lime juice.

Stir. Add salt, pepper, cayenne and chili powder.

Stir/toss. Serve chilled, with a little cayenne sprinkled on top for decoration!

Kick Ass Broccoli with

Tahini Lime Dressing

• 1 CUP Tahini

• ½ CUP Milk

• 1 CUP Yogurt

• 2 limes

• 1 16 oz. bag of steamable microwave broccoli

• 1 TSP of ground black pepper

• ¼ TSP of salt

• ½ TSP of paprika

• ¼ TSP of cayenne pepper

Steam the broccoli as per directions on the bag.

Once done, open/vent the bag immediately to prevent water from pooling at the bottom of the bag. Transfer the broccoli to a bowl.

As the broccoli is cooling, in a separate bowl, mix tahini, milk, and yogurt. Stir/beat/mix these together well, you may have to use a little force since tahini is some thick stuff. You’ll know you’re done when everything is a uniform color and texture (which should be smooth). Add spices and stir well.

Using a knife to focus the pressure and direction of the juice, squeeze the contents of both limes directly and generously over the broccoli.

Spoon and drizzle the tahini mixture over everything and ENJOY! This is my favorite dressing, it goes great on everything.

Lemon Caper Salmon

This recipe also works great using swordfish, shark, tuna, shrimp etc., all though in my opinion swordfish tastes awful no matter what you do to it ;). In fact, if you catch Ryba and me grilling outside the house in Austin, you’ll hear us yelling obscenities about swordfish in ritual fashion. And when I see swordfish at the market, I snap a picture of it and send it straight to Ryba’s phone just to rile him up. But if you like to gnaw on things aimlessly, then by all means cook up some swordfish – it’s quite healthy. I choose Salmon for this preparation.

• Juice of half a fresh lemon

• 1 TBSP steak seasoning

• 1 ½ TSP garlic salt with parsley

• 2 TBSP olive oil

• ¼ CUP of capers

• 6 salmon filets

Place the seafood in a bowl or deep dish, add ½

TBSP olive oil.

Sprinkle with a small amount steak seasoning, garlic salt, and a small squeeze of lemon. Get your grill going.

Once the grill is ready, mix all the above listed ingredients in a small container and set aside.

Grill the fish 7-10 minutes, or until fish flakes easily.

Baste fish every few minutes while grilling. Add capers to top of fish when it is almost done.

Makes 6 servings.

 

Veggie “Pappaow” Pie

Roasted Garlic Topping:

• 1 bulb garlic

• ½ TSP olive oil

• 2 TBSP soy milk

• ½ TSP salt

• ¼ TSP black pepper

Portabella Boca Base:

• 1 TBSP olive oil

• 1 medium onion, chopped

• 2 cloves garlic

• 1 pound baby portabella mushrooms, sliced

• 8 ounces Boca Burger Crumbles (Morning Star brand works too)

• 1 CUP baby carrots

• 2 stalks celery, chopped

• ¾ CUP vegetable broth

• 1 TSP soy sauce

• 2 TBSP fresh rosemary, chopped

• 1 TSP salt

• 1/2 TSP black pepper

• 2 TBSPs gram flour

• 1 CUP frozen peas

• 1 Twig of Fresh rosemary, for garnish Roasted Garlic Topping:

Preheat oven to 350 degrees.

Cut off about 1/8 inch at root of unpeeled, garlic bulb. Keeping the shape of garlic bulb lay it on top of a piece of aluminum foil, or place in a garlic roasting dish. Drizzle with 1/2 TSP olive oil.

Wrap completely in foil (or cover dish) and bake for 50 minutes.

Remove from oven and let cool.

In a large mixing bowl, or in a broth pot, pour soy milk. Once garlic has cooled enough to handle, squeeze each roasted clove into the soy milk.

Mash the garlic and soy milk into a paste. Add 1/2 TSP salt and 1/4 TSP black pepper and mix well.

Portabella Boca Base:

Heat oil in a large saucepan or brothpot.

Sauté onion over medium-low heat for 3 minutes.

Using a garlic press, crush 2 cloves of garlic directly into pot.

Stir in the mushrooms, cover and cook for 5

minutes.

Add Boca Burger Crumbles, baby carrots, and celery.

Stir in 1/2 CUP vegetable broth, reserving remaining 1/4 CUP for later. Add soy sauce, fresh rosemary, salt and pepper.

Cover and cook for 15 minutes. Remove from heat.

In a small mixing bowl, slowly add remaining 1/4

CUP broth to flour. Add to mushroom mixture and cook to thicken. Finally, stir in frozen peas.

Assembling the Pie:

Preheat oven to 350 degrees.

Spray a casserole dish or an 11x8” baking dish with non-stick cooking spray. Pour Portabella Boca Base into dish. Spread a thin layer of Mashed Roasted Garlic mixtuire on top. Bake uncovered, for 30 minutes. Garnish with fresh rosemary sprig and serve hot. 1 pie = 6-8

servings.

  

Fish Tacos, the right way

Don’t let restaurants fool you with their “our food is good for you” scam. All over the country you see these pseudo-Mexicanesque taco houses that like to sell fish tacos, and all though they say they’re healthy (in comparison to a deep fried cheeseburger perhaps), I’ve found them to be too high in both sodium and carbs for my taste.

I was in one of these places with some friends not too long ago and they were so excited for me to try the fish tacos because they loved them so much. I ate every bite to be polite, but had to bite my tongue (figuratively of course) to not slide the whole salty basket, tortilla chips and all, into the garbage – which is what I would have done if I were alone. If you want something that is both healthy and that you will enjoy, then here’s the right way to get fish tacos:

• 1 1/2 CUPs extra virgin olive oil

• 1/4 CUP fresh lime juice

• 1/4 CUP fresh chopped cilantro

• 1/4 CUP finely chopped mint

• 1/4 CUP finely chopped scallions

• 1 TBSP ground cumin

• 1 1/2 TSP paprika

• 1/8 TSP cayenne pepper

• 8 1/4 lbs Chilean sea bass filets, cut 1/2

inch thick (Tilapia works great for this as well).

• ½ Jar of Anand Bhatt Signature Salsa J

(or any other organic brand)

• 1 Package of Low Carb Tortillas The Fish:

Combine all ingredients, except sea bass filets

& tortillas, in a large pan. Add fish filets, cover with plastic wrap, and refrigerate for as lon as you have time (overnight is great, but even 10

minutes is fine).

Grill the fish to your liking OR toss each filet into its own microwave-safe plastic bag and heat on high for 4 minutes one at a time. Dice the cooked fish.

Place 2 tortillas on each plate. Top with sea bass and salsa. Fold and eat!

ALTERNATIVE EXTRA TOPPINGS: I also like to add fat free ranch dressing, or some of the Asian Broccoli Slaw, or a little fat free shredded mozzarella cheese to my tacos. Makes approx.

8 servings

Tandoori Tilapia

OK, please say it with me (Thun-DTHOO-Ree).

Whew! You learned to say it right. A person’s mispronunciation of that word (along with the mispronunciation of the word “Namaste”) is right up there with the “Chai Tea” fiasco mentioned earlier in the MORNINGS chapter of the book.

• 4 Tilapia Filets

• 1 Box of Tandoori Spice Mix from the Indian Store (dried powder, not paste)

• 2 CUPS of Fat-Free Plain Yogurt

• 1 TSP of Turmeric

• A Dash of Anand Bhatt Signature Hot Sauce J

In a bowl, mix turmeric, yogurt, and spice mix.

Stir well until it all the yogurt changes color evenly.

Then, shake out a dash of hot sauce and yell

“Pappaow!” as it lands in the bowl. Mix well.

Using your hands (you can wear plastic gloves if you like) work the newly made tandoori paste into the tilapia fiilet.

Make sure the filet gets a good coating. When done, place on a well greased broiling pan. Do the same for each filet. If there is any remaining paste, top off each filet with it using a spoon.

Broil for 10 minutes on high (or until done).

Serve with a lime wedge.

 

Supreme Veggie Pizza

• 1 Flax Pizza Crust (recipe earlier in the book)

• 4 CUPS of shredded low-fat mozzarella cheese

• 1 can (14.5 oz) organic and sugar-free pizza sauce

• 1 CUP sliced mushrooms (available in a can)

• 1 CUP broccoli florets, chopped (available frozen)

• 1/4 of a red onion, chopped

• 1/2 CUP sweet red pepper, chopped

• 1/2 CUP sweet green pepper, chopped

• 1 CUP hot pepper rings (banana peppers or jalapenos)

Preheat oven to 425 degrees F.

Cover the flax crust with pizza sauce. Finish topping the pizza with the ingredients in the order listed above.

Bake the pizza until cheese is melted, about 10-12 minutes.

Remove from the oven and let set for 5-10

minutes before slicing.

 

Microwave Spinach Eggs

• 4 eggs

• 1/2 CUP chopped frozen or fresh baby spinach

• 1/2 TSP Anand Bhatt Signature Hot Sauce J

• 1/2 CUP baby mushrooms

• 1 TBSP plain low fat or fat-free Greek yogurt

• Sea salt to taste

• Pepper, optional

• ½ CUP of shredded fat free mozzarella cheese

• 1 CUP diced tomatoes

• 1 microwave safe bowl

Crack eggs into the bowl and beat well until evenly textured and yellow.

Add frozen spinach and microwave on high for 3

minutes.

When you remove from the microwave you will notice that the sides of the bowl are cooked, but there is a lot of raw egg still in the middle. This is good.

Stir the sides and mix into the uncooked egg, like a pseudo-scrambling process.

Add hot sauce and microwave on high for an additional 3 minutes.

Stir, add seasoning and mushrooms, stir again, and microwave for an another minute on high.

By now the egg should be completely cooked. If it’s not, keep stirring and microwaving on minute at a time until it’s done.

Add the yogurt and tomatoes and stir.

Top with cheese and eat!

Green Beans & Broccoli Salad

• 1 Bag steamable frozen Green Beans

• 1 Bag steamable frozen Broccoli

• 2 cloves of garlic, peeled

• ¼ CUP of Parsley, chopped

• 2 TBSP of extra virgin olive oil

• Pinch of sea salt

• Pinch of Cayenne Pepper (optional)

• ½ TSP of coarsely ground black pepper Steam the Broccoli in the microwave as per the instructions on the bag. Do the same for the Green Beans.

Cut the top of the bag to let excess steam out after cooking so it doesn’t cause a pool of water to form on the bottom of the bag.

In a bowl, mix the olive oil, salt, pepper(s), and parsley.

Slice the garlic into thin slices (like how they do it in the movie “Goodfellas.” You don’t need a razorblade, a knife will do. If you’re a rocker on the road, just borrow a razor blade from the crew member that never sleeps (trust me, he’s got one).

Mix the thinly sliced garlic into the oil mix and slowly add the broccoli and green beans, stirring the whole time. Voila!

I sometimes also add a dollop of Canola Oil Mayo and stir that into the bowl as welll.

This is a great way to get a large amount of broccoli into your system, it’s filling and you absolutely need it to stay trim and healthy.

Pepper Cauliflower Metall-y

• 3 peppers (green, red, yellow)

• 1 carrot

• 1 6oz. Can of Water-Packed WHITE tuna fish (drained)

• ¼ head of caulifower

• A little parsley

• A little thyme

• A little cayenne pepper

• 2 TBSPs olive oil

• 2 TBSP fat free plain yogurt

Cut peppers, carrot and cauliflower into small pieces and place them in a bowl. Microwave on high for 2 minutes.

Add olive oil, thyme, cayenne, parsley, yogurt and tuna. Mix everything well. Feel free to garnish with more thyme.

FISH “MEATBALLS” IN TOMATO

SAUCE

• 1 6oz. Can of Water-Packed WHITE Tuna Fish (drained)

• 4 TBSP of gram flour

• ¼ TSP of salt

• ½ TSP of pepper

• 2 TBSP of olive oil

• ¼ TSP of ground cumin

• ½ CUP of water

• 2 Roma tomotoes

Preparation:

In a pan, cut the two tomatoes to very small pieces and add a little salt, pepper, olive oil and cumin. Put the mixture on on the stove, set flame to high, and pour in half a cup of water.

While it’s being brought to a boil, toss the tuna and the flour into the blender and process until it’s a malleable paste.

Scoop out and form into balls with your hands.

Put the balls in the sauce mixture, bring down the heat, and let simmer for 10 minutes.

Goes great on Shirataki noodles.

MOM’S TUNA-SPINACH KABOBS

• 1 15 oz. can of solid White tuna in water (drained)

• 10 oz. of frozen, chopped spinach (cooked and thoroughly drained)

• 3 cloves of garlic (peeled and crushed)

• 1 small yellow onion (finely chopped)

• 1 TBSP of crushed red pepper (or red chili powder to taste)

• Salt to taste

• 1 egg

• 1 TSP lemon juice

• ½ CUP of extra virgin olive oil

• 2 slices of low-carb bread

Soak two slices of low-carb bread in 1 cup of water for ten miniutes. Then, squeeze out the water and crush the bread with your hands.

In a bowl, mix the bread, spinach, tuna and spices. Add all other ingredients and mix well using your hands. If you need to, feel free to wear plastic gloves.

Form the mixture into patties that are approximately 3 inches in diameter each.

Add some olive oil to a pan and gently saute the patties on medium heat, drizzling more oil on the patties as needed.

Brown both sides and serve warm!

GETTING CREATIVE

The Farmer and the Cranes.

Some Cranes made their feeding grounds on some plough-lands newly sown with wheat. For a long time the Farmer, brandishing an empty sling, chased them away by the terror he inspired; but when the birds found that the sling was only swung in the air, they ceased to take any notice of it, and would not move.

The farmer, on seeing this, charged his sling with stones, and killed a great number. They at once forsook his plough-lands, and cried to each other: “It is time for us to be off, for this man is no longer content to scare us, but begins to show us in earnest what he can do.”

If words suffice not, blows must follow.”

There comes a time when our bodies start to plateau, or sometimes we may get bored with eating healthy every day. That’s when it’s time to kick it up into next gear. These are some recipes that help me shake things up when needed, and allow for the practice of a little more skill and a bit more creativity. I hope you have as much fun eating these as I do!

Low-carb Spaghetti with

Mushroom Sauce

• 1 8oz. package of Shirataki Noodles (wet)

• ½ bottle of organic, sugar-free, spaghetti sauce

• 3 cloves of garlic, peeled and chopped

• Some salt, pepper, cumin, and saffron to taste

• 4 Mushrooms, sliced

Drain the noodles, and burn off excess water by

“stir-frying” them (no oil) in a small pot. Then, add the sauce, garlic, salt, pepper, cumin and saffron.

Once the sauce starts to bubble, add mushrooms and stir. Plate and ENJOY!

Badass Beans

• 1/3 CUP olive oil

• 2 pressed garlic cloves

• 1 TSP dried oregano

• l/2 TSP salt

• l/2 TSP ground cumin

• l/2 TSP curry powder

• l/2 TSP ground black pepper

• Juice from 1 lime

Whisk the above together in a large bowl before moving on to the next set of ingredients.

• l l5.5 oz can garbanzo beans

• l 16 oz can kidney beans

• l 15.5 oz can cupo beans

• l l5.25 oz can whole kernel corn

• 4 green onions, chopped (include the bulbs!!!)

• 4 celery ribs, chopped

• l/4 CUP chopped fresh parsley

Rinse and drain beans and corn and add to mixture.

Add remaining ingredients & stir/toss. Makes about 9 servings.

Soyrizo Wrap

Soyrizo is a Soy-based “Chorizo” alternative that tastes amazing. It’s available in most stores, unless you’re travelling through certain parts of the Midwest (America’s Heartland). It’s a bit high in calories, so I recommend indulging in it on workout days.

• 1 ½ CUP onion, julienned

• 1 ½ CUP sweet red pepper, julienned

• 1 CUP of baby spinach

• 16 oz soy chorizo

• 2 TSP olive oil

• Salt and pepper to taste

• 1 TSP chopped parsley

• 4 Low-carb tortillas

Saute onion in a medium sized skillet with one teaspoon of olive oil, salt and pepper over medium heat until translucent, then set aside.

Saute red pepper in a medium sized skillet with the other teaspoon of olive oil, add salt and and then set aside.

Take soy meat out of casing and saute on medium-high heat, stirring constantly until well heated and most of the moisture has evaporated.

Alternatively, if you’re on the road or in a hotel room: pop it in the microwave (covered, because it will splatter) for about 3 minutes on high.

Serve by placing equal amounts of all ingredients in each tortilla, and wrap it up. Feeds 4 (or Vince Neil).

Cucumber Mango Salsa

Now, I’m not a fan of fruit as anyone can tell you. I have a seriously hard time accepting the notion that the fructose in fruit is somehow ok just because it’s natural. In my humble opinion, the damage to our bodies from the fruit sugar outweigh any benefits we may get from the vitamins.

Frustose may not trigger an insulin response like glucose, but the increase of long chain triglycerides levels from its breakdown is undeniable.

I understand that “no fruit” is a radical concept to some people and it goes against everything we’ve been led to believe by diet propaganda, so I’ll only express that I’m not a big fan of fruit personally and that fruit hinders my health needs in a rocker lifestyle. Despite that, this recipe is awesome on those indulgent/cheat days: YOU’LL NEED:

• 2 large mangoes

• 1 CUP of finely diced cucumber

• ½ of a seeded and diced red bell pepper

• ¼ CUP chopped cilantro

• 1-2 small diced jalapenos, seeded

• Juice of 1 lime

• Salt and pepper to taste

Combine all ingredients.

Let sit for half an hour to allow juices to mix.

Stir before serving.

Cauliflower Rice with Ginger

• 1 Bag of Steamable Microwave

Cauliflower

• 2 CUPs of grated ginger

• 1 CUP parsley

• 1 TSP ground turmeric

• Salt to taste

• Pepper to taste

Cauliflower rice is one of the coolest discoveries of our generation. Follow the directions on the bag for steaming the cauliflower in the microwave.

When done empty the contents of the bag into your blender, put the setting to grind/mince and pulse the blender until the cauliflower resembles soft rice-like granules.

Toss in the grated ginger and other ingredients and pulse a couple of more times.

Empty into a bowl and ENJOY!

Salmon Hot Dogs

• 1 14.75 oz. can of Pink Salmon

• ½ Onion (diced)

• 1 egg (beaten)

• 1 TSP dried basil

• 1 TSP dried oregano

• 1 TSP dried thyme

• 1 TBSP gram flour

• ½ TSP Anand Bhatt Signature Hot Sauce J

• 1 TBSP olive oil

• 1 clove of garlic (peeled and chopped)

• 1 CUP parsley (chopped)

• Salt, pepper, and cumin to taste (optional) Light a candle, because canned salmon makes it smell like a skunk exploded in your kitchen!

Drain the can, and empty contents into a blender/

food processor. The bones etc are OK because they’ll be soft enough coming from the can to be negligible.

Add onion, oregano, thyme, basil, hot sauce, egg, garlic, oil, and flour and grind/process away until everything looks evenly mixed.

Remove from blender into a bowl/plate.

Using your hands (feel free to wear plastic gloves) knead in the parsely and optional salt, pepper & cumin and pepper.

Continue to knead and then roll and form into kebab-like dogs of your desired length.

Broil them for about 5 minutes, and serve as you usually would a sausage/hot dog.

This recipe may take some practice, if you’re not getting the consistency right don’t worry & try again.

Edamame Eden

• 12 oz. of shelled, frozen soybeans

• ¼ scallion (diced)

• 1 clove of garlic (peeled and chopped)

• ¾ TSP of kosher salt