my meals / recipes

CO3

Oven-baked apples with lamb-beef liver burgers and an incredible pan sauce made of the Master Broth, a bit of pecorino and some fresh oregano. Great stuff. Highly recommend getting a proper stainless steel pan so you can make pan sauces like this, nothing beats them.

Norwegian Mugabe

What are the best low-fat rice based dishes?

CO3

@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.

Norwegian Mugabe

@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.

CO3

@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

Norwegian Mugabe

@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.

Brandon

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

CO3

@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

CO3

@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)

CO3

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

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.

CO3

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.

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.

CO3

@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.

CO3

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

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:

Pooooop

@CO3 What nutritional value do apples have?