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    my meals / recipes

    The Kitchen
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    • Norwegian MugabeN
      Norwegian Mugabe
      last edited by

      What are the best low-fat rice based dishes?

      Put yourself on fire for peak energy metabolism.

      Ignore, judge, overcommit.

      CO3C 1 Reply Last reply Reply Quote 0
      • CO3C
        CO3 @Norwegian Mugabe
        last edited by

        @Norwegian-Mugabe I'm not sure, I don't eat rice frequently. Cooking it in broth is a nice way to up the protein content and add some texture. In general making broth based sauces or curries works very well, especially with this recipe, to up protein and carb to fat ratio. It's a hyper-gelatinous broth, like adding meat to a dish in terms of macros.

        Risotto springs to mind as well! Coconut milk rice with some kind of fish or squid, and maybe caramelized pinapple is nice too. Adding in well boiled white zucchini is something I do with most dishes too. You're always gonna need some fat so best to add other macros so that the meal is more satiating and the ratio is better.

        Master Broth Recipe: https://twitter.com/thesquattingman/status/1737526599023526043 / https://recipeats.org/master-broth/

        Norwegian MugabeN BrandonB 2 Replies Last reply Reply Quote 0
        • Norwegian MugabeN
          Norwegian Mugabe @CO3
          last edited by

          @CO3 Thanks for the advice, but there aren't many butchers in Norway. I have been thinking of making homemade Mango chutney as it goes well with rice. I doubt any store bought Oyster sauces are usable either.

          I haven't eat much rice in my life either, but I want to try it as others have found it to be the best way to lose fat. Hopefully, they can share some good recipies with us. If not, then I might try to eat beef with 5% fat and switch sauces and sides around.
          I want to avoid too much dietary fat as I am 3 or 4 percentage points above 13% bodyfat at the moment, which is what I like to be at.

          Put yourself on fire for peak energy metabolism.

          Ignore, judge, overcommit.

          CO3C 1 Reply Last reply Reply Quote 0
          • CO3C
            CO3 @Norwegian Mugabe
            last edited by

            @Norwegian-Mugabe There's many East Asian dishes that incorporate fruit in rice dishes. Indonesian and Filipino if I'm not mistaken. Rice is good in that way, masa harina too, but it's true that it's hard to not overdo fat with these starch sources. Thiamin and calcium supplementation is a good idea if you wanna up the rice intake.

            Nowadays skim milk powder pancakes are doing a great job at keeping up my carbs, meaning I'm consuming lots of refined sugar again, which has the same kind of principle as white rice in the sense that you'll have to eat other very micronutrient-dense foods to account for it, and supplement certain things as needed. At least that's how I approach it

            Master Broth Recipe: https://twitter.com/thesquattingman/status/1737526599023526043 / https://recipeats.org/master-broth/

            Norwegian MugabeN 1 Reply Last reply Reply Quote 0
            • Norwegian MugabeN
              Norwegian Mugabe @CO3
              last edited by

              @CO3 Thanks for the advice. Skim milk powder is expensive though compared to rice and potatoes. Norway have VAT tax and higher shipping cost than other countries. One KG of SMP will probably cost 30-40 USD. I also have a gut feeling that eating natural food is generally the best thing to do. I try to minimize supplementation. With rice and potatoes I can probably make an endless variety of dishes, which I prefer instead of eating the same food all the time.

              Put yourself on fire for peak energy metabolism.

              Ignore, judge, overcommit.

              1 Reply Last reply Reply Quote 0
              • BrandonB
                Brandon @CO3
                last edited by

                @CO3 Please poast your broth recipe somewhere where it can be viewed without a twitter account. I'd like to try it.

                CO3C 1 Reply Last reply Reply Quote 0
                • CO3C
                  CO3 @Brandon
                  last edited by

                  @Brandon https://recipeats.org/master-broth/

                  This is a decent summary, if you have any questions DM me. The end product looks like solid milk basically

                  Master Broth Recipe: https://twitter.com/thesquattingman/status/1737526599023526043 / https://recipeats.org/master-broth/

                  1 Reply Last reply Reply Quote 0
                  • CO3C
                    CO3
                    last edited by

                    @Norwegian-Mugabe I like to put some brunost inside a date with a piece of salted caramel chocolate. Or put on oven baked apples (I ran out of my 1kg block atm)

                    Master Broth Recipe: https://twitter.com/thesquattingman/status/1737526599023526043 / https://recipeats.org/master-broth/

                    1 Reply Last reply Reply Quote 0
                    • CO3C
                      CO3
                      last edited by

                      photo_2024-03-17_19-29-11.jpg

                      White zucchini soup

                      half of this is Master Broth (signature)
                      Boil white zucchini
                      add:
                      fresh oregano
                      thyme
                      little butter

                      Blend up

                      very delicious. fresh-tasting summer type soup, doesn't feel heavy, i think because i didn't add garlic this time. Wanna try with some mint and basil too but it's perfect like this

                      White Zucchinis are better than the regular ones, and even better are the smaller ones, they have more flavor

                      Master Broth Recipe: https://twitter.com/thesquattingman/status/1737526599023526043 / https://recipeats.org/master-broth/

                      Norwegian MugabeN 1 Reply Last reply Reply Quote 0
                      • Norwegian MugabeN
                        Norwegian Mugabe @CO3
                        last edited by Norwegian Mugabe

                        @CO3 When making soup, I assume it is best to add protein late not to dillute the quality? Tomato soup with boiled eggs and cheese is a good weekend lunch, but I avoid it now as I try to keep dietary fat low.

                        Put yourself on fire for peak energy metabolism.

                        Ignore, judge, overcommit.

                        CO3C 1 Reply Last reply Reply Quote 0
                        • CO3C
                          CO3
                          last edited by

                          Oh I think I never posted this one, or did I?

                          It was so delicious but I didn't get a proper pic when it was still warm but I assure you it's a really solid recipe.
                          SAM_1492.JPG

                          It's good quality shrimp, with caramelized gingery coconutty pineapple, and white zucchini.

                          I prefer canned pineapple for this, since it comes with juice. You boil the pineapple piece in the juice in a pan. You leave it on low heat until they're soft. Then you let the liquid evaporate. At this point i added homemade ginger syrup and kept letting it evaporate. Then you let it caramlize. You will need to add a bit of sugar if you didn't use the ginger syrup. Don't overdo the ginger, it needs to be secondary. I added garlic but it's not necessary. Salt obviously too.

                          Always add salt throughout the entire cooking process, in any dish.

                          You add butter, then you add the shrimp when there is not much liquid in the pan, so they can brown a bit. then add Master Broth, and a little bit of creamed coconut. Then i added my already boiled zucchini,Make sure not to add the shrimp too early so everything can come together without overboiling them.

                          Nutrient wise this is absolutely killer. Perfect amino acids, lots and lots of fruit instead of starch. Super tasty. I think if you workout this is the ideal meal for recovery.

                          Master Broth Recipe: https://twitter.com/thesquattingman/status/1737526599023526043 / https://recipeats.org/master-broth/

                          1 Reply Last reply Reply Quote 0
                          • CO3C
                            CO3 @Norwegian Mugabe
                            last edited by

                            @Norwegian-Mugabe These zucchinis were pre boilt, because i used some to make an omelette too. So the total cooking time of this is about 15 min, not cpounting the 3 plus hours it takes to make the master broth.

                            The whole 'protein degradation' thing is weird because most recipes for bone broth are like 7h lol. And the store bought gelatin, who knows how long they let that extract. The gelatin is clearly intact, this stuff goes solid an hour after being off the heat.

                            Master Broth Recipe: https://twitter.com/thesquattingman/status/1737526599023526043 / https://recipeats.org/master-broth/

                            1 Reply Last reply Reply Quote 0
                            • CO3C
                              CO3
                              last edited by

                              My skim milk powder stuff. No starches involved in any of these pics. See my other thread for details:

                              photo_2024-04-16_14-53-07.jpg

                              photo_2024-03-05_19-40-14.jpg

                              photo_2024-03-20_01-03-02.jpg

                              photo_2024-04-16_00-32-28.jpg

                              photo_2024-04-21_21-17-42.jpg

                              Another variation of the Apples plus Meat plus Broth pan sauce swag meal I made. Unfortunate color because I only had zucchini broth soup left to use for the sauce:

                              photo_2024-04-20_22-47-03.jpg

                              Master Broth Recipe: https://twitter.com/thesquattingman/status/1737526599023526043 / https://recipeats.org/master-broth/

                              1 Reply Last reply Reply Quote 0
                              • P
                                Pooooop @CO3
                                last edited by

                                @CO3 What nutritional value do apples have?

                                CO3C Milk DestroyerM 2 Replies Last reply Reply Quote 0
                                • CO3C
                                  CO3 @Pooooop
                                  last edited by

                                  @Pooooop tons of Vitamin Y

                                  Master Broth Recipe: https://twitter.com/thesquattingman/status/1737526599023526043 / https://recipeats.org/master-broth/

                                  1 Reply Last reply Reply Quote 0
                                  • Milk DestroyerM
                                    Milk Destroyer @Pooooop
                                    last edited by

                                    @Pooooop high in fructose

                                    1 Reply Last reply Reply Quote 0
                                    • BaseBornPeaterB
                                      BaseBornPeater
                                      last edited by

                                      Goat peat chef

                                      Eat More Soup

                                      1 Reply Last reply Reply Quote 0
                                      • CO3C
                                        CO3
                                        last edited by

                                        PICT0330.JPG
                                        PICT0334.JPG

                                        Mango and saffron

                                        Master Broth Recipe: https://twitter.com/thesquattingman/status/1737526599023526043 / https://recipeats.org/master-broth/

                                        C 1 Reply Last reply Reply Quote 0
                                        • C
                                          Corngold @CO3
                                          last edited by

                                          @CO3

                                          Replying in general - -

                                          • the Peaty ice cream recipe worked really well for me. It has a smooth texture following the instruction closely, and goes well with fruit. The eggs make it like a custard, but obviously with a coconut flavor. The only problem is I'm wanting to reduce fat intake, so I won't be making it again for a while.

                                          • I made a Peaty hot chocolate, I'd be interested to hear opinions on vitamin / nutrient groups involved.

                                          • 1 or 2 cups whole milk

                                          • 2 squares 70+% dark chocolate

                                          • 2 tbsp honey

                                          • 1 tsp cinnamon or other spices

                                          • 1 packet (7g) gelatin (bloom in cold milk)

                                          Texture is velvety and smooth. Good for night-time warmth/sleep. I'd rather make a Jell-O or broth/sauce for regular gelatin intake, but this is decent.

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