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Anabolic Cooking

Dave Ruel
Has your diet gone from passable to poor to downright plain? Dave Ruel can fix that! He’s seen amateurs and pros go the usual route of steamed chicken, baked potatoes, and broccoli for every meal. So whether your goal is to gain mass, get shredded, burn fat, or tone up in time for competition, Dave can teach you that there is a far tastier and better way. With Dave’s approach, you’re never dieting. And, as North America’s most trusted fitness cook, Dave is also the author of Anabolic Cooking (available at http://www.anaboliccooking.com).
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Oak-Building Dishes from Austria and Germany

Just like Arnold’s mother used to make!

Beer Braised Chicken
Serves 2

• 2 chicken breast halves
• 1 Tbsp coconut oil
• Salt and pepper to taste
• 6–8 cloves of garlic, minced
• 1 pinch of cayenne pepper
• 1 12-oz. bottle of your favorite German beer
• 1 Tbsp grainy mustard
• 1 Tbsp honey
• 1 Tbsp Worcestershire sauce
• 1/2 cup chopped parsley
• 1 small lemon, juiced

Directions for Quinoa Crumbs:
1. Heat 1 tablespoon coconut oil in a large sauté pan over medium-high heat. Season the chicken with salt and pepper and place in the pan. Sear for 5 minutes on one side, flip, and sear another 5 minutes. Remove chicken from the pan. Cook 1.5 cups of quinoa according to directions.
2. Add the garlic and cayenne pepper to the same pan. Stir until fragrant, about 30 seconds. Then add the beer, mustard, honey, and Worcestershire. Nestle the chicken back in the pan and simmer on medium for up to 10 minutes, letting the sauce reduce a little.
3. Add the parsley and lemon juice; simmer another minute or two.
4. Place the chicken in two bowls and ladle the beer sauce over each breast. Serve with a large green salad and 1 slice of Ezekiel bread for dipping.
5. Enjoy!

Calories: 324
Protein: 16 g
Fat: 10 g
Carbs: 32 g

Easy German Beef Roulade
Serves 6

• 1 3/41 lb.  lean beef flank steak
• 4 tsp heavy German mustard or 4 tsp Dijon mustard
• 6 slices turkey bacon, cooked and diced (oil reserved)
• 3/4 cup chopped onions
• 1/3 cup chopped dill pickle relish
• 14 oz. fat-free beef broth
• 3 Tbsp Arrowroot powder
• 2 Tbsp cold water

1. Preheat oven to 325°F.
2. With meat mallet or rolling pin, flatten meat till about 1/4 inch thick.
3. Spread with mustard, chopped turkey bacon, and dill relish.
4. Roll up meat and secure with string or toothpicks.
5. Use reserved oil from turkey bacon in an oven-safe pan with a lid over medium high heat to brown rolled flank steak on all sides.
6. Set aside rolled steak to make sauce.
7. Add 2 tablespoons cold water to arrowroot powder and mix together to form a slurry.
8. Warm fat-free beef broth in skillet; after warm, add slurry till desired gravy thickness is achieved.
9. Add beef roll to gravy and cover, place into oven, and cook 1.25  until fully cooked.
10. Let stand a few minutes before slicing. Serve gravy with meat.
11. Enjoy!

Calories: 256
Protein: 32 g
Fat: 11 g
Carbs: 5 g

German Cucumber Salad
Serves 2

• 1/2 cup plain Greek yogurt
• 1 English cucumber
• 1 German pink or other heirloom tomato
• 1/4 mild onion
• 2–4 tsp lemon juice
• 1/2–3/4 Tbsp fresh chopped dill
• Pinch of salt

1. Slice cucumber, tomato and onion into bite-sized pieces.
2. Combine dill, salt, and yogurt in small bowl, add in 2 to 4 teaspoons of lemon juice to taste. Mix well.
3. Add the parsley and lemon juice; simmer another minute or two.
4. Add onion, cucumber, and tomato to the mixture and stir until the veggies are coated with the dressing.
5. Enjoy!

Calories: 100
Protein: 7.5 g
Fat: 1 g
Carbs: 4 g

No-Bake German Chocolate Protein Bars
Serves 8

• 6 scoops chocolate whey powder
• 2 cups of instant oats
• 1/4 cup organic shredded unsweetened coconut
• 1/3 cup cashew butter
• 1/3 cup dark chocolate chips (60% cacao or higher)
• 1/4 cup crushed pecans
• 1/4–1/2 cup water

1. Mix ingredients together in a large bowl starting with oats, whey, and coconut.
2. Add cashew butter, chocolate morsels, and nuts.
3. Add water as needed to moisten mixture.
4. Once thoroughly mixed, spread in 8" × 8" pan lined with wax paper or clear plastic wrap. If using plastic wrap, cut wrap twice the size of pan so that you can cover mixture once it is spread evenly in pan.
5. Freeze bars in pan for several hours.
6. Once frozen, remove from freezer and let stand for 2 to 4 minutes.
7. Cut into 8 equal-sized bars and wrap them individually or store in baggies.
8. Refreeze until about 5 minutes before you are ready to eat.
9. Enjoy!

Calories: 369
Protein: 26.5 g
Fat: 18.7 g
Carbs: 27.7 g

Schwarzenegger Schnitzel
Serves 4

• 1 lb turkey cutlets or lean veal cutlets
• 1–2 whole eggs
• 4 Tbsp brown rice flour
• 1 cup toasted quinoa crumbs*
• Seasoning salt, black pepper, and garlic powder to taste
• 1 Tbsp chopped flat leaf parsley
• 1 tbsp fresh lemon juice, plus extra for drizzling

*Directions for Quinoa Crumbs:
1. Preheat oven to 300°F.
2. Cook 1.5 cups of quinoa according to directions.
3. Spread the cooked quinoa onto a parchment-lined baking sheet and transfer it to preheated oven.
4. Allow the quinoa to cook until lightly browned and toasted, about 25 to 30 minutes. Let it cool completely.
5. Scrape the toasted quinoa crumbs into a bowl, breaking up any clumps that may have formed. Season the crumbs with salt, pepper, and garlic powder.
6. Substitute toasted quinoa crumbs in a one-to-one ratio for breadcrumbs in any recipe.

Directions for Baked Schnitzel:

1. Preheat oven to 400°F.
2. Pound meat until it is less than 1/4 inch thick and season with salt and pepper.
3. Beat egg.
4. Add lemon juice and fresh parsley to beaten egg.
5. Dredge cutlets in brown rice flour, then in beaten egg mixture.
6. Then dredge cutlets in toasted quinoa crumbs.
7. Place coated cutlets in preheated oven for 20 to 30 minutes, flipping once.
8. Squeeze more lemon juice over finished schnitzel.
9. Enjoy!

Calories: 308
Protein: 34 g
Fat: 6 g
Carbs: 30 g