Recipes for Healthy Food and Create Lean Muscles

Cooking can be considered a lost art in our on the go society. This may result in many bodybuilders eating loads of processed foods that can cause GI distress, inflammation, and high insulin levels.

While there are many who prep their meals in advance, they are often lacking flavor and variety.

Here are 5 recipes that you can use to create balanced, nutritious and delicious meals to break the monotony of chicken and broccoli:

The Slow Cooker Is Your Friend

If you are looking  for the most delicious meal possible with the least amount of effort possible, then the slow cooker is your  best friend. It requires  little attention and yields a moist and tender meat. And you are able to cook everything together all at once, cutting down on the cleanup.

There are many ways to create awesome meals using a  slow cooker. Here are a couple of favorites…

Slow Roasted Carnitas

This is an easy way to make succulent pork tacos. Pork pairs well with fruit, particularly pineapple and apples.. Make sure to  cook naturally fed, range free pork. which is better for your body and the environment. Stick to corn tortillas and sprouted would be the best option. Add some avocado or sour cream if desired. If you don’t want to use pork, chicken can be easily substituted.

Ingredients:

  • Recipes for Healthy Food With Slow Roasted Carnitas: Pork Tacos1-1½ pounds pork tenderloin (or pork roast)
  • 1-2 tbsp grass fed butter or olive oil
  • 2 apples, peeled and chopped (Jonagold apples pair well with pork)
  • ¼ c chicken broth
  • ¼ c raw honey or maple syrup
  • 1-2 tsp dried cumin
  • 1-2 tsp dried oregano
  • ½ tsp cayenne pepper
  • 2 tsp sea salt
  • 1-2 tsp black pepper
  • 1-2 tsp chili powder
  • 1-2 tsp onion powder
  • ½ tsp smoked paprika
  • 1-2 tsp Cinnamon
  • 1-2 tsp Coconut sugar

* Feel free to omit some of the spices if you don’t have them. Just make sure to at least salt and pepper the pork.

Directions:

  1. Mix all the spices together in a small bowl.
  2. Rub and coat the pork with the spice mix.
  3. Melt grass fed butter/olive oil (whichever you choose to use) in a pan over medium high heat.
  4. Brown the pork tenderloin on all sides (~2-3 minutes each side) and place in slow cooker.
  5. Combine peeled and chopped apples with cinnamon and coconut sugar and put inside slow cooker with the pork. (add onions if desired)
  6. In the same pan in which you seared the pork , pour chicken broth, and honey/maple syrup and bring to a simmer, stirring occasionally to get all the brown bits (aka flavor bombs) into the sauce.
  7. Pour sauce over pork and apples in slow cooker.
  8. Set on low for 8-10 hours.
  9. If you can, about 7 hours in, shred the pork and continue to slow cook for another hour or two

Grass-fed Beef Roast With Butternut Squash

Grass fed beef is one of the best sources of protein you can consume for building lean muscle. Squash provides you with a healthy source of low GI carbs to give you long lasting energy without a ton of calories. This is a great fall time dish!

Ingredients:

  • 1-1½ grass-fed chuck or sirloin roast
  • 1 medium butternut squash
  • ½ cup chopped carrots
  • ½ cup chopped celery
  • ¼ c bone broth
  • ¼ c your favorite BBQ sauce
  • 1 tbs of coconut aminos or soy sauce
  • 1-2 tsp dried cumin
  • ½ tsp cayenne pepper
  • 2 tsp sea salt
  • 1-2 tsp black pepper
  • 1-2 tsp chili powder
  • 1-2 tsp onion powder
  • ½ tsp smoked paprika
  • 1-2 tsp Cinnamon
  • 1-2 tsp Coconut sugar

Directions:

  1. Mix all the spices together in a bowl.
  2. Rub and coat the beef with the spice mix.
  3. Cut and peel the butternut squash. You will need a peeler to shave the outer layer first. Then cut in half and take out the seeds, then cut into large cubes. Season with spices and if desired, but the broth will flavor it quite a bit.
  4. Put the bone broth, BBQ sauce, and aminos in the crockpot. Add the celery, carrots, squash, and beef.
  5. Set to low for 8-10 hours.

Healthy Substitutions

One of the toughest things about following a “clean” diet is feeling deprived. One way to get around this is to create healthy alternatives that will satisfy your cravings. This can provide you with a mental break and help keep you on track to your goals.

Spaghetti Squash Pasta

When trying to stay lean pasta is not an option. Not only is it a very large source of calories but the processed gluten filled noodles will likely bloat your stomach and spike your insulin. Spaghetti squash can be a great way to get your pasta fix. Most people don’t realize how easy it is to prepare.You simply need to pull it apart when it’s cooked to create a healthy, lower calorie pasta noodle.

Ingredients:

  • Recipes for Healthy Food With Spaghetti Squash Pasta1 pound chicken breast or tenders
  • Olive oil
  • Sea salt
  • Pepper
  • Dried Italian herbs
  • Minced garlic ( in the jar works )
  • Marinara sauce
  • Coconut milk
  • Basil leaves, chopped (optional)
  • Spaghetti squash

Directions:

  1. Preheat oven to 400 degrees
  2. Cut spaghetti squash length wise.
  3. Scoop out the seeds with a spoon.
  4. Place the two halves of squash face down in a large baking pan.
  5. Fill the pan with ~1 inch of water and place into oven for ~30-40 minutes.
  6. Combine chicken tenders with olive oil, salt, pepper, garlic and Italian herbs.
  7. In a large pan over medium high heat, pour 2 tbsp of olive oil.
  8. Place chicken tenders in pan and brown on both sides (~2-3 minutes per side)
  9. Once brown, pour in marinara sauce and coconut milk. The amounts of both depend on how much sauce you like. I usually use ¾ of the marinara for 1 pound of chicken and ~1/2 cup coconut milk.
  10. Add chopped basil, reduce the heat to medium low and cover for about ~20 minutes.
  11. Once the spaghetti squash is done (fork tender), scoop out with a fork or spoon into a bowl and top with the chicken and marinara sauce.

Grass-fed Sweet Potato Sliders

Sliders are one of the most popular bar foods around, and for good reason! Not only are they delicious, they are fun and easy to eat! This version uses grass fed beef and a sweet potato for the bun instead of bread. You get the burger and fries taste all in one bite! These make a great appetizer or entree.

Ingredients:

  • Recipes for Healthy Food With Grass-fed Sweet Potato Sliders2 large sweet potatoes (try to get ones that are big and cylindrical)
  • 1 tbsp. coconut oil or ghee
  • ½ tsp. Himalayan sea salt
  • ¼ tsp. fresh ground pepper
  • 1 lb. bison or grass fed beef (or ground elk, lamb, venison…so many options!)
  • 1 tsp. Himalayan sea salt
  • ½ tsp. fresh ground pepper
  • ½ tsp. ground mustard
  • ¼-1/2 tsp cayenne powder (depending on how spicy you like things)
  • ¼ cup diced sun dried tomatoes
  • 3 cloves of garlic, minced
  • 1 lb. uncured bacon

Garnishes:

  • Avocado
  • Tomatoes
  • Raw grass-fed cheese
  • Organic ketchup/mustard
  • Pickles

Instructions:

  1. Cook bacon either on stove or in the oven and set aside to cool.
  2. Preheat oven to 400 degrees
  3. Wash potatoes and keep the skin on.
  4. Cut into fairly thick slices (1/4 inch or so) and as close to the same size as possible

Recipes for Healthy Food With Sweet PotatoesTip #1: I usually use just the middle of the sweet potatoes and save the ends for roasting or smashing.

  1. Place into a bowl and pour melted coconut oil on top.
  2. Add sea salt and pepper and mix until the sweet potatoes are well coated..
  3. Lay out onto a baking sheet lined with parchment paper.
  4. Cook potatoes until slightly golden brown and tender for about 20-25 minutes, flipping them once. Set aside to cool.
  5. Mix your chosen protein with seasonings, sun dried tomatoes and garlic.
  6. Form into small palm size patties (or slightly bigger than your sweet potato slices)
  7. Grill burgers for about 4-5 minutes on each side or until they have reached your desired doneness.
  8. If you prefer your sweet potato slices to be crisper, either keep them in the oven longer, or place them on the grill to get those fresh grill marks. You can also place them in a pan with ghee/grass fed butter on medium heat and cook on each side until crispy and brown.
  9. Place a burger patty on top of a sweet potato slice and top with your favorite garnishes!

Satisfy Your Sweet Tooth

Sometimes you just have a craving for something sweet that just needs to be satisfied. Rather than indulge in something full of refined sugars and processed ingredients, try this fudge that is loaded with healthy fats and antioxidants.

Raw Fudge

Ingredients:

  • Recipes for Healthy Food With Raw Fudge1 cup raw cashew butter (or nut butter of choice)
  • ⅓ cup coconut oil
  • ¼ cup raw cocoa powder
  • 1 oz. 85% chocolate, melted (use a saucepan and simmer on low)
  • ¼ cup pure maple syrup
  • ½ teaspoon Himalayan sea salt
  • 1 teaspoon organic vanilla extract
  • ½-1 c raw walnut pieces (or any raw nut of your choice)
  • 3 tablespoons raw cacao nibs
  • Maldon sea salt flakes

Instructions:

  1. In a medium bowl, mix together the nut butter and coconut oil until smooth.
  2. Add in the raw cocoa powder, melted chocolate, maple syrup, sea salt and vanilla. Stir until smooth and creamy.
  3. Mix in ~3/4 c walnut pieces and 2 tablespoons of raw cacao nibs.
  4. Transfer the mixture to a dish, lined with plastic wrap for easy removal, and smooth the top with a spatula.
  5. Sprinkle remaining walnut pieces, one tablespoon of cacao nibs and Maldon sea salt flakes on top and press down gently so it stays in the fudge.
  6. Place the dish in the freezer, and allow the fudge to set for at least an hour before slicing and serving.
  7. If there are leftovers, store the fudge in a sealed container in the freezer.

In Conclusion

Once your diet is on point, a supplement stack like the Sheer Stack will cover all your bases and help boost testosterone levels, boost metabolism, spare muscle tissue, and energize your workouts. Everyone knows that diet is the most important factor when it comes to changing body composition. Using these recipes will provide you with quality protein and essential fats while keeping the carbs at a reasonable level.


Jonathan Warren is a national level physique competitor and personal trainer with multiple certifications including NASM, NCCPT, and IKFF. His specializations include mobility training and corrective exercise as well as contest preparation.

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