Nutrition Cookbook Recipe Book Gourmet Nutrition

What is Gourmet Nutrition?

Gourmet Nutrition is a super healthy cookbook created by Dr. John Berardi PHD (exercise biology and nutrient biochemistry) for healthy people that don't want to eat bland food. Myfit had a chance to check out the latest version of gourmet nutrition. We were absolutely blown away by the quality and attention to detail of the cookbook. In this recipe book John talks about what types of foods and spices you should have in your kitchen, healthy habits to reduce body fat and different helpful tips on everyday foods.

Who is this cookbook for?

Gourmet Nutrition cookbook is for anyone that wants to eat healthy but doesn't want to sacrifice taste. The meals are broken down into categories: a post workout meal and an anytime meal. These recipes give you a breakdown of the ingredients, cooking instructions and a nutritional chart of the recipe.

What is so special about this cookbook?

This cookbook has being carefully formulated to keep a varied diet and you'll never have to worry about gaining weight again. For anyone looking to gain muscle mass, this nutritional recipe cookbook is everything you're looking for in one printed easy to follow step-by-step book. The key features of Gourmet Nutrition are:

- Over 100 recipes
- Full nutritional data for each recipe
- Meal plan templates
- Cooking strategies and tips
- Tools and equipment needed for optimal nutrition
- Grocery list for each recipe
- Food preperation instructions
- Full color photography for each recipe

Who is Dr. John Berardi?

Dr. Berardi has earned a doctoral degree from the University of Western Ontario (2005) with a specialization in the area of exercise biology and nutrient biochemistry. Prior to his doctoral studies, Dr. Berardi studied Exercise Science at Eastern Michigan University (Masters program; 1999) as well as Health Science, Psychology, and Philosophy at Lock Haven University (Undergraduate program; 1997).

Throughout, Dr. Berardi’s research has focused on the interaction between nutrition, sports supplementation, and exercise performance. This research has led to the publication of 8 scientific abstracts, 12 scientific papers and textbook chapters, and over a dozen presentations at scientific meetings. Further, Dr. Berardi has taught college courses in Strength Training, Exercise Science, Laboratory Techniques in Exercise Science, Nutrient Metabolism, Fitness and Wellness, and Exercise Nutrition.

Currently, Dr. Berardi is an adjunct professor of Exercise Science at the University of Texas at Austin.

There are limitless possibilities for cooking and flavoring salmon. Here is an out of the ordinary twist that combines citrus and mint to compliment that ever-gratifying crispiness of seared salmon. For this recipe, prepare the sauce first so that you can serve the salmon when it's hot and crisp. And don't forget to add a nice helping of veggies to this dish. Try some grilled asparagus for an extra special treat. Now on with the show . . .

Part 1: Citrus-Mint Sauce

2 tablespoons grapefruit juice squeezed from ½ fresh pink grapefruit
½ pink grapefruit, cut into sections for serving
2 tbsp fresh lime juice
1 medium shallot, minced (about 3 tbsp)
3 tbsp extra-virgin olive oil
1 tbsp chopped fresh mint leaves
Salt & pepper, to taste
Dash of Splenda (equivalent to 1 tsp sugar)

Make sure to remove all of the membrane from the grapefruit sections. Combine the grapefruit juice, lime juice, shallot, and Splenda in a medium bowl. Mix well, and then gradually stir-in the olive oil, mint, and chives. Season to taste with salt and pepper and set aside while cooking the fish.

Part 2: Pan-Seared Salmon

Two 8-ounce salmon fillets, without skin
1 tbsp Smart Balance butter spread or coconut oil
Salt & fresh ground pepper, to taste

Pat the salmon fillet dry with a paper towel, and then season both sides of each fillet with salt and a generous amount of pepper.

Heat the butter or oil in a nonstick skillet over medium-high heat until shimmering but not smoking. Add fillets to the skillet and cook until edges are opaque and bottoms are golden brown, about 3 to 4 minutes for 1-inch thick fillets. Gently flip the fillets with a spatula and cook another 2 to 3 minutes, until it is firm yet tender and moist, and the flesh has become opaque with a slight translucence.

Before serving, whisk the citrus mint sauce to recombine, and drizzle it over the fish fillets. Serve immediately garnished with grapefruit sections.

Serves two.

Nutritional information

Tip: When is salmon cooked just right?

Cooking your salmon until it's 'flaky', as commonly suggested, can result in overcooking. Here's how to cook it just right: use a paring knife to peek inside the middle of the fillet. If the flesh is translucent, it is undercooked. If it is opaque and slightly flaky but still juicy, it is ready to serve. It is overcooked when the flesh falls apart and looks dry.

Food Fact: Are all omega-3's created equal?

Plants provide a form of omega-3's called alpha-Linolenic acid (ALA). Flax seeds are one of the best sources of ALA. But it's becoming clear that some of the best health benefits come from docosahexaenoic acids (DHA) and eicosapentaenoic acid (EPA), which are found in fatty marine fish, like salmon and mackerel. DHA is particularly beneficial, and contributes to better body composition, brain health, stress relief, and has even shown potential in preventing dementia. Granted, some ALA can be converted into EPA and DHA, but the conversion rate is low, particularly in men.

What's the lesson? Go ahead and eat your flax, but don't skip the fish!

Few meals are as hearty as slow-cooked beef smothered in a red wine sauce. For this recipe, we used a bottle of cabernet sauvignon, given its powerful flavor that is able to withstand 3 hours in the Crock-Pot. If you’re willing to part with a bottle of Barolo, it is the ideal wine for this recipe. However, since Barolo starts at around $30/bottle, most of us would rather use a cheap but potent cabernet.

Ingredients

3 ½ pounds boneless chuck roast
1 bottle cabernet sauvignon
2 large tomatoes, chopped
2 medium onions, coarsely chopped
2 medium carrots cut into ¼-inch thick slices
3 medium celery stalks cut into ¼-inch thick slices
5 cloves garlic, chopped
Parsley, rosemary and thyme – 1 tsp each dry, or ½ cup fresh parsley, 1 tbsp fresh rosemary and 1 tbsp fresh thyme
Salt & pepper, to taste

Instructions

1. Divide the roast into two fairly equal pieces by splitting down the center, using the seam of fat as a guide. Trim the excess fat, leaving a thin layer above the meat. Pat the meat dry with paper towels and coat generously with salt and pepper.
2. Brown the meat in a large nonstick skillet over high heat in 1 tbsp olive oil. Remove the browned roast, leaving the juices and oil behind, and reduce heat to medium. Sauté the garlic, onions, carrots, and celery together with the tomato paste. Add the wine, tomatoes, rosemary, thyme, and parsley. Increase heat to high and bring mixture to a boil. Occasionally whisking, boil for about 15 minutes, or until the vegetables break down and the sauce thickens and reduces to about 3 ½ cups. Season to taste with salt and pepper.
3. Transfer the meat and the sauce to a Crock-Pot, cooking covered on high for 3 hours, turning the meat with tongs every 45 minutes.
4. After the roast is cooked, transfer it to a cutting board and let it sit for about 5 minutes. Cut the meat into ½-inch slices, and served in deep plates with sauce poured over the sliced beef.

Makes 4 servings.

Nutritional information

Tip: How to get the beef just right

For extra tenderness and juiciness, allow the beef to cool slightly on the cutting board, and cut it against the grain in long, diagonal pieces.

Food Fact: Cattle were domesticated earlier than crops in Africa

Archaeologists have demonstrated that cattle were domesticated as early as 9500 years ago in the marginal environments of the Sahara. This is a very early date, and it is particularly interesting when compared to the date of the first domesticated African plants, after 4000 years ago. Fiona Marshall of Washington University concludes that people during this time herded cattle because it provided a predictable resource suitable for a highly mobile lifestyle. There was just too much risk involved in trying to cultivate in arid conditions. So every time we have a nice helping of beef, we can thank the folks in the Sahara who nearly 10,000 years ago figured out a way to produce food that carries itself around.

Want to change your body -- while still eating meals that taste this good?

If you want to build the body you never thought you could have, start eating the meals you never thought you could eat! Get over 100 recipes and a no-nonsense nutrition plan that will show you how to make it work in the new ebook written by Dr. Berardi and Dr. Williams, Gourmet Nutrition.

Buy the best healthy cookbook - Gourmet Nutrition