Alma Bax 
Food is an important part of my daily life, and I have been creating tasty recipes for over 10 years. I have been honored to be invited into the kitchens of several celebrities during my career, and I have been fortunate to be able to cook for my co-workers at my job. In addition to cooking, I have been able to pursue my love of photography by creating a website where I have posted photos of my work. I enjoy taking photos of my guests and sharing them with others.
I love to cook, and eating healthy has always been one of my top priorities. I started learning how to cook when I was quite young, and even though I don’t have a cooking class under my belt, I have learned a lot about healthy recipes and how to cook them. I share my favorite healthy recipes with you on this blog. Mainly, I focus on Mediterranean cuisine, mainly because I love it and it fits my budget.
I want to share some of my favorite Gourmet Nutrition recipes with you. Some of these recipes are so healthy, your family will ask you what you have been eating. I hope you enjoy what I share with you and find a new favorite.. Read more about precision nutrition diet guide pdf and let us know what you think.
The Gourmet Nutrition V2 cookbook was designed to demonstrate that delicious cuisine can still be healthy.
We selected the healthiest ingredients and turned them into almost 300 pages of delectable culinary masterpieces that you can confidently serve to even the pickiest eater – or nutritionist.
We also provided step-by-step cooking instructions as well as improvisational suggestions. We’ve even photographed each dish in vibrant color to demonstrate how delicious healthy cuisine can be.
It would be an understatement to say that the book has been a huge success. Gourmet Nutrition consumers continue to write wonderful feedbacks on the Forums (190 feedbacks) and at Amazon.com, and we’ve sold over 50,000 copies to far (25 feedbacks).
I was requested to submit my top six Gourmet Nutrition dishes for an upcoming project, a partnership with a three-time New York Times bestselling author. So, today, I’d like to share those recipes with you.
My go-to “post-workout” dishes
Meals with a moderate to high carbohydrate content are known as post-workout meals (greater than 25 percent of total calories). These meals should be had between 2-3 hours after your previous workout.
Oatmeal Banana Cream Pie (page 42)
Oatmeal Banana Cream Pie
Ingredients
Almond milk or low-fat milk 1 cup coconut milk, 14 cup big flake oats, 12 cup water, 14 cup vanilla protein (equivalent to 25 g protein), 1 scoop banana (sliced), 12 cup
Size of the serving
2 big or 4 mini servings
Time to prepare
Preparation Time: 3 minutes Cooking Time: 10 minutes
Introduction
Fresh bananas and coconut milk — a beverage produced from the flesh of a mature coconut – are combined in this dish. Coconut milk is high in antiviral, antibacterial, and antifungal properties, making it not only tasty but also healthy. You’ll enjoy this oatmeal dish if you like the flavor of pia coladas.
Instructions
Bring the milk and coconut milk to a boil in a small saucepan over medium heat. Toss in the oats. Reduce heat to medium-low and continue to cook, stirring periodically, until the milk has been absorbed (about 7-10 minutes). In a separate dish, combine 14 cup of water and the protein. Stir with a fork until the protein is completely dissolved. Blend powder with water until protein is dissolved in a blender or food processor for a smoother consistency. Serve the oats with the protein mixture and bananas. 2 big or 4 mini servings
Options and variations
Add 2-4 teaspoons of additional water to the pot before adding the oats if you like your oatmeal to be softer. Replace the 1 cup of milk with 1 cup of water and 12 scoop of protein powder or 1 cup of almond milk if you are lactose sensitive or want to avoid dairy. Non-cow’s-milk dairy (e.g. goat’s milk, yogurt) may also be used as a replacement. Instead of mixing the protein with 14 cup of water, consider mixing it with 14 cup of apple sauce or yogurt for a creamier result. If you want your oatmeal to have a banana taste, add 12 cup of mashed banana after it’s been simmering for 5 minutes. Cook for a further 2 minutes, or until done.
Information about nutrition
| (price per serving) | large | small |
|---|---|---|
| Calories (k/cal) are a unit of measurement for energy. are a unit of measurement for energy. are a unit of measurement for energy. are a unit of measurement for energy. are a unit of measurement for energy. are a unit of measurement for energy. are a unit of measurement for energy. are a unit of measurement for energy. | 523.1 | 261.6 |
| Fat (g) | 16.7 | 8.3 |
| Saturated with information (g) | 11.5 | 5.7 |
| Monounsaturated fatty acids (g) | 1.4 | 0.7 |
| Polyunsaturated fatty acids (g) | 1.2 | 0.6 |
| Omega-3 fatty acids (g) | 0.3 | 0.1 |
| Omega-6(g) | 0.9 | 0.5 |
| Carbohydrates are the building blocks of life (g) | 53.9 | 26.9 |
| Fiber (g) | 6.1 | 3.1 |
| Glucose (g) | 14.0 | 7.0 |
| Protein is a kind of food (g) | 39.4 | 19.7 |
spaghetti squash spaghetti squash spaghetti squash spaghetti squash spaghetti squash spaghetti squash spaghetti squash spaghetti squash spaghetti squash spaghetti squash spaghetti squash spaghetti squash spaghetti (page 94)
spaghetti squash spaghetti squash spaghetti squash spaghetti squash spaghetti squash spaghetti squash spaghetti squash spaghetti squash spaghetti squash spaghetti squash spaghetti squash spaghetti squash spaghetti
Ingredients
4 cups melted coconut oil or butter, 1 tbsp salt, 14 tsp pepper, 2 pinches cinnamon, 2 pinches olive oil cooking spray, spaghetti squash 12 oz. ground sirloin or extra-lean ground beef (340 g) 1 cup tomato sauce, 2 cups cashews (crushed), 14 cup Parmesan cheese (grated), 12 cup Onion (small diced)
Size of the serving
2 big or 4 mini servings
Time to prepare
Preparation Time: 15 minutes 45 minutes Preparation Time
Introduction
You’re not alone if you like spaghetti but despise how it makes your stomach and hips feel. Spaghetti squash, on the other hand, may be used as a pasta replacement. So why not try this spaghetti with beef sauce variation on your favorite spaghetti recipe?
Instructions
Preheat the oven to 375 degrees Fahrenheit. Squash should be cut in half and the seeds and center removed. Drizzle with oil or butter and place cut side up on a baking pan. Place in the oven after seasoning with salt, pepper, and cinnamon. Bake squash for 45 minutes, or until it can be pierced with a fork with no resistance. Remove from the oven and let aside to cool somewhat. Preheat a nonstick frying pan over medium heat, gently cover with spray, and add the ground sirloin while the squash is baking. If necessary, sauté the sirloin in batches until gently browned and cooked through. Add the onions and cook for another 2 minutes. Remove from the heat and put aside the tomato sauce and cashews. After the squash has cooled somewhat, scrape the flesh from the skin with a spoon, measure, and add to the meat sauce. Then, in a frying pan over medium heat, reheat until heated. Garnish with parmesan cheese. 2 big or 4 mini servings
Options and variations
By substituting sautéed chicken breast for the ground beef in this post-workout meal, you can make it a chicken dish. Reduce the spaghetti squash from 4 cups to 3 cups for a lower-carb anytime meal. Plate the warm squash first, then top with the hot meat sauce and parmesan, finishing with some chopped basil on top for a more gourmet touch.
Information about nutrition
| (price per serving) | large | small |
|---|---|---|
| Calories (k/cal) | 709.1 | 354.6 |
| Fat (g) | 31.2 | 15.6 |
| Saturated with information (g) | 15.6 | 7.8 |
| Monounsaturated fatty acids (g) | 10.3 | 5.2 |
| Polyunsaturated fatty acids (g) | 2.8 | 1.4 |
| Omega-3 fatty acids (g) | 0.4 | 0.2 |
| Omega-6(g) | 2.2 | 1.1 |
| Carbohydrates are the building blocks of life (g) | 52.4 | 26.2 |
| Fiber (g) | 9.7 | 4.8 |
| Glucose (g) | 22.9 | 11.4 |
| Protein is a kind of food (g) | 54.7 | 27.3 |
Pizza with Pesto Chicken (page 126)
Pizza with Pesto Chicken
Ingredients
Skinless and boneless 6 ounces. chicken breast (170 g) 2 pinches olive oil cooking spray, salt, 14 teaspoon pepper Tortilla made with whole wheat 12 cup Aged white Cheddar, 3 tbsp Broccoli florets (small), 14 cup Sundried tomato (thin sliced), 14 cup Asparagus (cut into 12 inch sections), 12 cup Pesto
Size of the serving
1 big or 2 small servings
Time to prepare
Preparation Time: 10 minutes Cooking Time: 10 minutes
Introduction
Pizza seems to have a primordial appeal, with individuals of all cultures consuming it in some manner. Of course, despite its enormous popularity, pizza has never been thought of as a “healthy” food, due to its high levels of processed carbohydrates and saturated fats. We lightened up this meal by using our own handmade pesto, chicken, and a variety of vegetables, all on a whole wheat tortilla. If you enjoy pizza, you’ll definitely want to return back for more of this thin-crust version.
Instructions
Season the chicken with salt and pepper, then cook it according to the directions on page 112 for Sautéed Chicken Breast (or use your own technique). Remove from the equation. Preheat the oven to 400 degrees Fahrenheit. Spray a baking pan with with cooking spray and put the tortilla shell on it. Spread the pesto foundation evenly over the shell, leaving an inch of space for the crust on the exterior. Toss all of the remaining ingredients in a mixing bowl, except the cheese, until well combined. Cover the pesto in an equal layer. Bake until the cheese is melted and the shell is gently browned, approximately 15 minutes (about 10 minutes). 1 big or 2 small servings
Options and variations
Try substituting Yummy Hummus (pg.262), Sundried Tomato Tzatziki (pg.258), or Rosemary Eggplant (pg.250) for the pesto for some taste variation. When feasible, choose seasonal veggies since they not only taste better but also have a higher nutritional profile. Use mozzarella, feta, havarti, or Swiss cheese instead of cheddar for a cheesy twist.
Information about nutrition
| (price per serving) | large | small |
|---|---|---|
| Calories (k/cal) | 658.4 | 329.2 |
| Fat (g) | 20.8 | 10.4 |
| Saturated with information (g) | 4.9 | 2.4 |
| Monounsaturated fatty acids (g) | 11.1 | 5.5 |
| Polyunsaturated fatty acids (g) | 1.2 | 0.6 |
| Omega-3 fatty acids (g) | 0.7 | 0.3 |
| Omega-6(g) | 1.1 | 0.6 |
| Carbohydrates are the building blocks of life (g) | 50.9 | 25.5 |
| Fiber (g) | 15.9 | 8.0 |
| Glucose (g) | 7.4 | 3.7 |
| Protein is a kind of food (g) | 67.0 | 33.5 |
My go-to dishes for every occasion
Low-carbohydrate meals are ones that may be eaten at any time (less than 25 percent of total calories). I suggest eating these meals at any time other than right after your exercise.
Omelet with Peaches and Cream (page 52)
Omelet with Peaches and Cream
Ingredients
Cooking spray with olive oil 6 big egg whites (1 cup) 12 cup Small peaches (small diced), 2 Pecans (crushed), 14 cup Low-fat plain yogurt, 12 cup Whole omega-3 eggs, 2 Cinnamon, 2 pinches Splenda® (1 package), 14 tsp Low-fat cottage cheese, 12 cup Small peaches (small diced), 2 Pecans (crushed), 14 cup Low-fat plain yogurt
Size of the serving
1 big or 2 small servings
Time to prepare
Preparation Time: 3 minutes Cooking Time: 10 minutes
Introduction
It’s no wonder that the delectable combination of peaches and cream has become a dessert staple. Traditional peaches and cream recipes, on the other hand, are high in sugar and fat. We’ve blended the sweetness of peaches and cream with the protein punch of a morning omelet in our new twist on peaches and cream. Although it is an unusual mix, this dish is wonderful in its uniqueness.
Instructions
Heat a large nonstick frying pan over medium-high heat. Apply a little layer of spray to the surface. In a mixing bowl, whisk together egg whites, eggs, cinnamon, and Splenda®. Fill the pan halfway with the mixture. Cook for a few minutes, or until the mixture starts to bubble on top. Cook for 1 minute, or until golden brown on the bottom. Cook until the omelet is golden brown on the opposite side. Place the omelet on a platter. Half of the cottage cheese, peaches, and pecans mixture should be placed on one side of the omelet. To cover the ingredients of the omelet, fold it over. Serve the omelet with the leftover peach mixture as a fruit salad side and a dollop of yogurt on top. 1 big or 2 small servings
Options and variations
To make a higher-carb alternative, use fruit-flavored yogurt instead of plain yogurt. Peaches may be replaced with nectarines, apples, berries, bananas, or oranges for more fruit diversity. If you don’t want to use Splenda®, a little quantity of stevia may be substituted. Add a tiny amount of Splenda® or stevia to the 12 cup low-fat plain yogurt before garnishing the omelet if you like a sweeter yogurt.
Information about nutrition
| (price per serving) | large | small |
|---|---|---|
| Calories (k/cal) | 651.8 | 325.9 |
| Fat (g) | 5.6 | 15.9 |
| Saturated with information (g) | 5.6 | 2.8 |
| Monounsaturated fatty acids (g) | 14.6 | 7.3 |
| Polyunsaturated fatty acids (g) | 8.1 | 4.0 |
| Omega-3 fatty acids (g) | 1.1 | 0.5 |
| Omega-6(g) | 7.2 | 3.6 |
| Carbohydrates are the building blocks of life (g) | 33.0 | 16.5 |
| Fiber (g) | 5.2 | 2.6 |
| Glucose (g) | 28.2 | 14.1 |
| Protein is a kind of food (g) | 58.6 | 29.3 |
Burger with Sirloin and Coconut Mash of Cauliflower (pages 90 and 196)
Burger with Sirloin (fries are pictured but not included in recipe)
Cauliflower Mash
Components (for Sirloin Burger)
6 ounces ground sirloin or extra lean ground beef (170 g) 1 tsp Onion (finely chopped), 2 tbsp Worcestershire sauce, 1 tsp Olive oil cooking spray Salt, 2 pinches Pepper, 1 pinch Chili powder, 1 pinch Fresh garlic (minced), 1 tsp Onion (finely diced), 2 tbsp Worcestershire sauce, 1 tsp Olive oil cooking spray
Size of the serving
1 big or 2 small servings
Time to prepare
Preparation Time: 3 minutes Cooking Time: 10 minutes
Introduction
It’s difficult to top a delicious burger. This Sirloin Burger is tender and flavorful, and it pairs well with Coconut Cauliflower Mash or Miso Vegetable Brown Rice.
Instructions
Preheat a medium-hot nonstick frying pan. In a mixing bowl, add all ingredients except the cooking spray and whisk until well mixed. Form into a 34-inch-thick circular form. Spray the pan lightly with cooking spray and put the sirloin burger in it. Cook until the burger is lightly browned on one side, then turn and brown on the other. Cook until the chicken is fully cooked, then serve. 1 big or 2 small servings
Options and variations
Finely chopped peppers, corn, or herbs may be added to the burger to add flavor and texture.
Information about nutrition
| (price per serving) | large | small |
|---|---|---|
| Calories (k/cal) | 232.9 | 116.4 |
| Fat (g) | 8.4 | 4.2 |
| Saturated with information (g) | 3.8 | 1.9 |
| Monounsaturated fatty acids (g) | 3.6 | 1.8 |
| Polyunsaturated fatty acids (g) | 0.4 | 0.2 |
| Omega-3 fatty acids (g) | 0.1 | 0.0 |
| Omega-6(g) | 0.3 | 0.2 |
| Carbohydrates are the building blocks of life (g) | 3.1 | 1.6 |
| Fiber (g) | 0.3 | 0.2 |
| Glucose (g) | 1.4 | 0.7 |
| Protein is a kind of food (g) | 36.2 | 18.1 |
Components (for Coconut Cauliflower Mash)
Cauliflower (roughly chopped), 3 cups cashews (crushed), 14 cup coconut milk, 1 teaspoon pepper, 1 pinch cinnamon, 1 sprinkle nutmeg
Size of the serving
1 big or 2 small servings
Time to prepare
Preparation Time: 2 minutes Cooking Time: 15 minutes
Introduction
If you like mashed potatoes but are concerned about the high carb level, don’t be. Mashed cauliflower has a similar flavor to mashed potatoes but is lower in calories and higher in nutrients. By adding cashews to mashed potatoes, we’ve given them a crunchy edge in this dish.
Instructions
In a saucepan, combine all of the ingredients and bring to a boil over medium heat. Reduce the heat to low and cover tightly with a lid. Remove from heat after 15 minutes of simmering. Blend or process until smooth in a blender or food processor. If required, add 1 tablespoon of water at a time to get the mixture going. 1 big or 2 small servings
Options and variations
Serve with homemade Sirloin Burgers for a wonderful anytime dinner (pg.90). When mixing this recipe, add a cup of broth for a delicious soup. Instructions for mixing heated mixtures may be found on page 266. Try adding your favorite herbs to the mash for added taste. In this dish, use paprika, safflower, or coriander as spices. You can mash with a fork if you don’t have a food processor.
Information about nutrition
| (price per serving) | large | small |
|---|---|---|
| Calories (k/cal) | 409.2 | 204.7 |
| Fat (g) | 27.3 | 13.6 |
| Saturated with information (g) | 13.3 | 6.7 |
| Monounsaturated fatty acids (g) | 8.6 | 4.3 |
| Polyunsaturated fatty acids (g) | 2.8 | 1.4 |
| Omega-3 fatty acids (g) | 0.0 | 0.0 |
| Omega-6(g) | 2.8 | 1.4 |
| Carbohydrates are the building blocks of life (g) | 27.8 | 13.9 |
| Fiber (g) | 8.6 | 4.3 |
| Glucose (g) | 9.2 | 4.6 |
| Protein is a kind of food (g) | 13.3 | 6.6 |
Chicken Skewers with Fruit with Zucchini Stuffing (pages 116 and 186)
Fruity Chicken Skewers
Zucchini Stuffed
Components (for Fruity Chicken Skewers)
skewers made of bamboo 6 oz (170 g) Pineapple (1-inch cubed), 3 pieces Apple (core removed, 1-inch cubed), 3 pieces Red pepper (cut into large pieces), 3 pieces Onion (cut into large pieces), 3 pieces Butter (melted), 1 tbsp Ginger, 12 tsp Salt, 14 tsp Chili powder, 14 tsp Chili powder, 14 tsp Chili powder, 14 tsp Chili powder, 14 tsp Chili powder, 14
Size of the serving
1 big or 2 small servings
Time to prepare
Preparation Time: 10 minutes Cooking Time: 15 minutes
Introduction
Fruits go well with chicken, and we’ve provided you a wonderful method to sweeten up your chicken breasts in this dish. This delicious mix of chicken, fruits, and sweet vegetables pairs particularly well with savory meals like our Stuffed Zucchini (anytime) and Fruity Cashew Quinoa (post-workout).
Instructions
Preheat the oven to 350 degrees Fahrenheit. Using a lot of chicken, carefully place items onto the skewer. (For instance, chicken-pineapple-chicken-pineapple-chicken-apple-chicken-apple-chicken-red pepper-chicken-onion-chicken.) Make skewers until all of the chicken is gone. In a small bowl, combine the melted butter, ginger, salt, and chili powder. Brush the skewers with the butter mixture on both sides and place them on a baking sheet or in a casserole dish. Bake the skewers in the oven until the chicken is fully done (12-15 minutes). By splitting a piece of chicken in two, you can see whether it’s done. Serve and have fun! 1 big or 2 small servings
Options and variations
Substitute veggies for fruit for a lower-calorie dinner. Zucchini and garlic are also excellent choices. Marinate the skewers in a combination of 2 tablespoons oil, 3 tablespoons acidic juice (lemon, lime, or orange), 12 teaspoon ginger, and salt and pepper to taste for a couple of hours (or overnight) for more soft and delicious meat.
Information about nutrition
| (price per serving) | large | small |
|---|---|---|
| Calories (k/cal) | 369.0 | 184.5 |
| Fat (g) | 14.0 | 7.0 |
| Saturated with information (g) | 7.9 | 4.0 |
| Monounsaturated (g) | 3.5 | 1.8 |
| Polyunsaturated (g) | 0.6 | 0.3 |
| Omega-3 fatty acids (g) | 0.4 | 0.2 |
| Omega-6(g) | 0.5 | 0.3 |
| Carbohydrates are the building blocks of life (g) | 20.1 | 10.1 |
| Fiber (g) | 2.7 | 1.4 |
| Glucose (g) | 12.9 | 6.5 |
| Protein is a kind of food (g) | 40.7 | 20.4 |
Components (for Stuffed Zucchini)
2 olive oil cooking spray, medium zucchini (halved lengthwise) 14 cup Tomato (finely diced), 14 cup Fresh garlic (minced), 1 tsp Shitake or portobello mushrooms (small diced), 14 cup Low-fat feta cheese (crumbled), 14 cup Pecans (crushed), 14 cup Tomato sauce, 12 cup Tomato sauce
Size of the serving
1 big or 2 small servings
Time to prepare
Preparation Time: 5 minutes Cooking Time: 10 minutes
Introduction
This zucchini recipe combines a variety of flavorful ingredients, including feta cheese, shitake mushrooms, and walnuts, to produce a delicious, nutrient-dense side dish that pairs well with steamed fish. This dish looks very beautiful once served, in addition to the flavor and nutritious value. Enjoy.
Instructions
Preheat the oven to 375 degrees Fahrenheit. Zoodles should be cut in half lengthwise. Remove all of the white flesh using a spoon and knife (if necessary) (do not discard the skin or flesh). Don’t be concerned if the green skin cracks. Heat a large nonstick frying pan over medium-high heat. Spray the white zucchini flesh, onion, garlic, and mushrooms lightly with cooking spray. Sauté until liquids have gone and onions are gently browned. Then turn off the heat. Toss in the tomato, feta cheese, and pecans in a pan. Stuff the hot mixture into the zucchini skin. The peel should be reformed around the filling. Cook for 30 minutes in the oven on a baking sheet. Remove from the oven and serve with a tomato sauce that is still warm. 1 big or 2 small servings
Options and variations
Serve with Steamed Halibut for a quick and easy dinner (pg.156).
Information about nutrition
| (price per serving) | large | small |
|---|---|---|
| Calories (k/cal) | 469.2 | 234.6 |
| Fat (g) | 27.1 | 13.5 |
| Saturated with information (g) | 6.2 | 3.1 |
| Monounsaturated (g) | 12.7 | 6.4 |
| Polyunsaturated (g) | 6.5 | 3.3 |
| Omega-3 fatty acids (g) | 0.4 | 0.2 |
| Omega-6(g) | 5.7 | 2.9 |
| Carbohydrates are the building blocks of life (g) | 37.5 | 18.7 |
| Fiber (g) | 10.6 | 5.3 |
| Glucose (g) | 17.9 | 9.0 |
| Protein is a kind of food (g) | 19.0 | 9.5 |
That’s all there is to it. Gourmet Nutrition V2: My 6 Favorite Recipes
Gourmet Nutrition is a cookbook that’s as good for your health as it is for your taste buds, and it’ll look just as good on your kitchen counter as it would on your coffee table.
Pick it up, read it over, and give it a try; we’re certain you’ll like it!
My name is Tintorera and I am a Nutrition blogger, who is passionate about sharing my favorite Nutrition recipes with you guys. I have been blogging since May 2011 and it is my passion. I am very thankful for having such a nice and supportive community of readers. (I guess I am lucky that I have a supportive community to start with.). Read more about precision nutrition encyclopedia of food and let us know what you think.
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