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Steroids & Synthol - Perfection or Dumbness? [Full Documentary]

Jun 29, 2014 - 0 comments

Old! But Worth Repeating!!

Cereal Killers—The Movie

Jun 28, 2014 - 0 comments

Contrary to popular belief, you do not get fat from eating fat. You get fat from eating too much sugar and grains
Refined carbohydrates promote chronic inflammation in your body, elevate low-density LDL cholesterol, and ultimately lead to insulin and leptin resistance.
Insulin and leptin resistance, in turn, is at the heart of obesity and most chronic disease, including diabetes, heart disease, cancer, and Alzheimer’s—all the top killers in the US
To normalize your weight and protect your health, it is crucial to address your insulin and leptin resistance, which is the result of eating a diet too high in sugars and grains.
Donal O’Neill turned the American food pyramid upside-down—eliminating sugars and grains from his diet and dramatically boosting his fat intake, thereby reducing his hereditary risk factors for heart disease to nil.

Some Of The Foods You Should Never Eat

Jun 26, 2014 - 8 comments


Philip Landrigan, MD, professor of pediatrics and professor and chair of preventive medicine at Mount Sinai School of Medicine

The Problem: One of Dr. Landrigan's No. 1 warnings to women pregnant or looking to become pregnant? "Make avoiding mercury in fish a priority," he says. Swordfish is notoriously high in the heavy metal, a potent neurotoxin that can damage developing children and even trigger heart attacks in adults. Aside from obvious health concerns, swordfish is often overfished and some of the gear commonly used to wrangle in swordfish often kills turtles, seabirds, and sharks.

The Solution: For a healthy omega-3 brain boost, look for fish that are low in contaminants and have stable populations, such as wild-caught Alaskan salmon, Atlantic mackerel, or pole- or troll-caught Pacific albacore tuna. Got a more adventurous palate? Try snakehead fish to satisfy your fish craving and improve the environment. The invasive species lives on land and water, where it wipes out important frogs, birds, and other critters. Snakehead fish is popping up on some restaurant menus, and the taste and texture is about identical to swordfish.

                                              Nonorganic Strawberries

Robert Kenner, director of Food Inc.
The Problem: While filming Food Inc., Kenner says he wanted to film strawberry farmers applying pesticides to their fields. "The workers wear these suits to protect themselves from the dozens and dozens of known dangerous pesticides applied to strawberries," he says. "When I saw this, I thought to myself, if this is how berries are grown, I don't really want to eat them anymore. I haven't been able to eat a nonorganic strawberry ever since." Unfortunately, for the food-concerned public, he wasn't able to get the shot of these farmers. "I guess they didn't think it looked too appetizing."

The Solution: Opt for organic! The Environmental Working Group, which analyzes U.S. Department of Agriculture pesticide-residue data, has found 13 different pesticide residues on chemically grown strawberries.

                                                               Diet Soda

Isaac Eliaz, MD, integrative health expert and founder of The Amitabha Medical Clinic and Healing Center in Sebastopol, CA

The Problem: Dr. Eliaz stays away from any diet soda or foods, sugar-free candies, and gum containing artificial sweeteners such as sucralose, aspartame, acesulfame K, and neotame, among others. "The safety data on these sweeteners is shrouded in controversy and conflicts of interest with the manufacturers of these chemical compounds," Dr. Eliaz warns. "Independent research strongly suggests that when metabolized in the body, these sweeteners can cause health-related issues and problems related to metabolism and weight gain, neurological diseases, joint pain, digestive problems, headaches, depression, inflammatory bowel disease, chemical toxicity, and cancer, among others."

The Solution: If you're craving a soda but want to avoid the shady sweeteners, fake food dyes, and preservatives found in popular brands, try a bottle of Steaz zero-calorie green tea soda or Bionade, a fermented soda that's majorly popular in Europe.

                                                    Anything from McDonald's

Joel Salatin, sustainable farmer and author of This Ain't Normal, Folks

The Problem: McDonald's isn't just about food-it's about food mentality, according to Salatin. "It represents the pinnacle of factory-farming and industrial food," he says. "The economic model is utterly dependent on stockholders looking for dividends without regards to farm profitability or soil development."

Fast food typically is loaded with all sorts of the ingredients mentioned earlier in our list-genetically engineered corn, food dyes, artificial sweeteners, and other bad actors in the food supply. The type of farming that supports this type of food business relies on harmful chemicals that not only threaten human health, but also soil health.

The Solution: Learn to cook! You might be surprised to find that paying extra up front for a pasture-raised chicken can be cheaper than buying prepared fast-food chicken. For instance, cooking a chicken and then boiling down the bones for a rich, disease-fighting stock can yield up to three meals for a family!

                                                             Canned Tomatoes

Frederick vom Saal, PhD, professor of biological sciences at the University of Missouri

The Problem: The resin linings of tin cans contain bisphenol-A, or BPA, a synthetic estrogen that has been linked to ailments ranging from reproductive problems to heart disease, diabetes, and obesity. Studies show that the BPA in most people's bodies exceeds the amount that suppresses sperm production or causes chromosomal damage to the eggs of animals. "You can get 50 micrograms of BPA per liter out of a tomato can, and that's a level that is going to impact people, particularly the young," says vom Saal. "I won't go near canned tomatoes."

The Solution: Choose tomatoes in glass bottles (which do not need resin linings), such as the brands Eden Organic and Bionaturae. You can also get several types in Tetra Pak boxes, such as Trader Joe's and Pomi.


William Davis, MD, cardiologist and author of the New York Times best-seller Wheat Belly

The Problem: Modern wheat is nothing like the grain your mother or grandmother consumed. Today, wheat barely resembles its original form, thanks to extensive genetic manipulations of the 1960s and '70s to increase yields. "You cannot change the basic characteristics of a plant without changing its genetics, biochemistry, and its effects on humans who consume it," Dr. Davis notes.

In his book, Dr. Davis makes the case that modern-day wheat is triggering all sorts of health problems, everything from digestive diseases like celiac and inflammatory bowel disease to acid reflux, obesity, asthma, and skin disorders. "If there is a food that yields extravagant, extraordinary, and unexpected benefits when avoided, it is bread," says Dr. Davis. "And I don't mean white bread; I mean all bread: white, whole wheat, whole grain, sprouted, organic, French, Italian, fresh, day-old…all of it."

The Solution: Try eliminating bread from your diet for a few weeks to see if you note health improvements. When you do choose grains, look to things like quinoa, buckwheat, millet, and wild rice, but in smaller quantities (less than a half cup) because these can also trigger high blood sugar, Dr. Davis says.

                                                 Industrially Produced Hamburgers

Michael Pollan, author of numerous books and articles on the food system

he Problem: Cattle raised in filthy conditions, pumped full of growth hormones and fed diets composed mostly of genetically modified corn are three major reasons humane, grass-fed ground beef is a better alternative for your burger. But they aren't the only ones, says Pollan. While a steak or roast usually comes from a single animal, processors of ground beef combine meat from hundreds of animals. "This vastly increases the risk of contamination," he says. USDA scientists have found dangerous levels of disease-causing bacteria in over 50 percent of ground beef samples they've tested.

The Solution: "I love hamburgers, but only eat them when they're grass-fed and ground by a butcher," Pollan says.


Maryam Henein and George Langworthy, directors of the documentary Vanishing of the Bees

The Problem: Today's corn plants are more like little pesticide factories with roots. Most of the nation's corn supply is genetically engineered to either produce its own pesticide supply within the plant or withstand heavy sprayings of chemicals, which wind up inside of the food. That's problematic not just for bees, but for people, too. "I avoid corn because most is genetically modified, and on top of that, most of the seeds are treated with systemic pesticides that are killing our bees," says Henein. "And let's not be fooled—the sublethal effects of these pesticides also slowly impair our health."

The Solution: In one way or another, corn is present in the vast majority of processed foods. From ketchup to salad dressing, and even bread, it's hard to escape corn ingredients. One to look out for? "I always try to avoid foods containing high-fructose corn syrup," says Langworthy. "Not only is it unhealthy, but the pesticides used in the production of the corn is detrimental to honeybees and other pollinators."

To avoid genetically engineered corn, which has never been tested for long-term impacts on human health, choose organic or Non-GMO Verified foods.

                                                                White Chocolate

Drew Ramsey, MD, assistant clinical professor of Psychiatry at Columbia University College of Physicians and Surgeons

The Problem: The right kind of chocolate serves not only as a sweet treat but a brain-boosting superfood, too. The problem is, white chocolate's health profile is blank. "The data on the health benefits of cacao is pretty awesome," says Dr. Ramsey. "Much of this is due to a set of amazing phytonutrients that can increase blood flow to the brain, protect blood vessels, and boost mood and focus. White chocolate is missing all this goodness."

The Solution: Indulging in a chocolate treat? Look for organic versions from companies like Theo and NibMor.

                                                        Artificial Sweeteners

Maria Rodale, CEO of Rodale Inc

The Problem: Ironically, there's a lot of evidence that suggest using artificial sweeteners, which have zero calories, is just as bad for your waistline as using regular, high-calorie sugar. For instance, research from the University of Texas has found that mice fed the artificial sweetener aspartame had higher blood sugar levels (which can cause you to overeat) than mice on an aspartame-free diet. Not only are they bad for your health, scientists have detected artificial sweeteners in treated wastewater, posing unknown risks to fish and other marine life. Plus, as Rodale says, "They're unnatural, nonorganic, taste horrible, and lead to all sorts of bad health consequences, false expectations, and short-term strategic thinking."

The Solution: Refined white sugar isn't any healthier, but you can replace it with small amounts of nutritional sweeteners, including honey, blackstrap molasses, and maple syrup, all of which have high levels of vitamins and minerals.


Doug Powell, PhD, professor of food safety at Kansas State University

The Problem: Sprouts have been the source of so many major food recalls that they're not worth the risk, Powell says. Whether bean or broccoli, alfalfa or pea, sprouts have been at the center of at least 40 significant outbreaks of foodborne illness over the past 20 years. They're often found to be contaminated with salmonella, E. coli, and listeria; they're vulnerable to contamination because the seeds require moist, warm conditions in order to sprout—conditions that are ideal for bacteria to multiply.

The Solution: Get the crunch of sprouts—without the added bacteria—by shredding cabbage or carrots onto your sandwiches. If you really enjoy the flavor of sprouts, cook them first.

                                      Butter-Flavored Microwave Popcorn

Alexandra Scranton, director of science and research at Women's Voices for the Earth, a nonprofit that advocates for environmental health issues that directly affect women

The Problem: Diacetyl, a chemical used in butter flavoring, is used in a lot of fake butter flavorings, despite the fact that the chemical is so harmful to factory workers that it's known to cause an occupational disease called "popcorn lung," Scranton says. After news of the chemical got out to the popcorn-eating public, companies started replacing diacetyl with another additive—which can actually turn into diacetyl under certain conditions, she adds. Neither chemical is disclosed on microwave-popcorn bags because the exact formulations of flavorings are considered trade secrets. "It's a classic example of the need for better chemical regulation and improved transparency on the chemicals used in our food and other household products," she says.

The Solution: Make your own popcorn using real butter. Pop it on the stovetop in a pot, or go an easier route: Put a small handful of kernels into a brown paper lunch bag and stick the bag in the microwave. The kernels will pop just like those fake-butter-flavored kernels in standard microwave popcorn bags. When they're done, pour some melted organic butter over them. "Makes pretty good popcorn at a fraction of the cost!" Scranton says.

                                                           Food Dyes

Michael F. Jacobson, PhD, executive director of the Center for Science in the Public Interest

The Problem: Health advocates have tried for years to get the Food and Drug Administration to ban food dyes, based on small studies linking them to hyperactivity in children and cancer in animals, and that's one reason Jacobson avoids them. Red 3 has caused cancer in lab rats, and Yellow 5 and Yellow 6 may contain cancer-causing contaminants. But mainly, he says, he avoids them on principle. "I just don't like eating synthetic chemicals and the oftentimes synthetic foods in which they're used." His group criticizes companies that use food dyes to make foods appear healthier than they are and to replace truly healthy ingredients—in a recent report on the nutritional quality of fruit juices, the center noted that Tropicana Twister Cherry Berry Blast contains no berry and cherry juice but lots of the artificial dye, Red 40.

The Solution: Read labels anytime you're buying a prepackaged food. Food dyes can crop up in some really unexpected places, even healthy foods like cheese and yogurt.

                                  Chain-Restaurant Ice Cream Sundaes

Dave Zinczenko, author of the Eat This, Not That series of books

The Problem: "No matter where you go, the ice cream sundaes made in most chain restaurants have a couple things in common—namely, supersized portions and an ingredient list a mile long," he says. "All you really need for ice cream is milk, sugar, and maybe a little vanilla, but somehow these places are loading it up with corn syrup, cellulose gum, and vegetable shortening." In addition to being unhealthy, those additives are usually derived from genetically modified corn and soy.

The Solution: Go local, says Zinczenko. Small-batch ice cream from local stores is less likely to be some industry Franken-food creation. Or, for totally homemade sundaes, you could try making your own ice cream. "A killer caramel sauce can be made with just sugar, butter, and heat, and you'll never have to wonder what kind of chemicals you're loading up on," he says. "Plus, you'll control your portion size, which means you can indulge in moderation without widening your waistline."

37 Protein-Packed Recipes

Jun 25, 2014 - 1 comments

Protein builds muscle, yes, but it also helps you burn fat. You burn more calories digesting protein than you do breaking down carbs, and protein triggers your natural hunger-taming hormones. In a recent study, subjects who overate by 1,000 calories gained more lean tissue if they stuck to a high-protein plan. Whip up these protein-packed recipes any day of the week to pack on muscle and say goodbye to flab.

How to use this guide: In recipes that don't specify amounts for meats, poultry, or fish, use a total of 12 to 16 ounces. Each recipe makes 4 belly-filling servings.

37 Protein-Packed Recipes

Lamb burger with smoked mozzarella

Cut 1/4 pound of smoked mozzarella into four pieces. Divide a pound of ground lamb into quarters and form into patties around each piece of cheese. Add salt and pepper to taste. Grill or broil until the outsides feel very firm, about 3 to 4 minutes per side. Serve on toasted buns with your choice of fixings.

Chicken braised in soy sauce and lemon

Brown bone-in chicken pieces in a few tablespoons of olive oil. Remove from pan. In same pan, stir in some chopped garlic. Add 1/2 Tbsp minced lemon zest, a pinch of cayenne, 2 Tbsp soy sauce, 1 tsp sugar, and 1/3 cup water; stir. Add the chicken, cover, and simmer for about 15 minutes, turning the pieces once. Add lemon juice and more soy sauce to taste.

Grilled chicken with pesto sauce

For pesto: In a blender or food processor, puree 2 cups fresh basil, 1 garlic clove, a pinch of salt, 2 Tbsp pine nuts, 1/2 cup grated Parmesan, and 1/2 cup extra-virgin olive oil. For chicken: Season 1 pound of thin chicken cutlets with salt and pepper. Grill for about 4 minutes per side. Paint with pesto and serve.

Chicken with citrus sauce

For citrus sauce: In a pan, warm the zest and juice of 1 lemon plus the sections of another lemon, an orange, and a grape­fruit. Add 1/4 cup olive oil, 1 tsp fresh thyme leaves, 1/2 tsp minced garlic, 1 small onion (minced), and salt and pepper. For chicken: Rub boneless chicken breast with a small amount of extra-virgin olive oil and sprinkle with salt and pepper. Broil or grill for 10 minutes, and serve with the citrus sauce.

Chicken tikka with yogurt sauce

For yogurt sauce: Mix 1 cup yogurt with 1 tsp minced garlic and some lemon juice, salt, and pepper. For chicken: Cut boneless chicken breast into 1" chunks and marinate in 1/4 cup yogurt, 1/4 cup ground cashews, and 1 tsp each of ground cardamom, ground coriander, minced ginger, and minced garlic for 30 minutes. Grill until brown and cooked through (about 7 minutes); serve with yogurt sauce.

Broiled chicken breast with cilantro and lime

Combine 3 Tbsp peanut oil, 2 Tbsp chopped cilantro leaves, 1 Tbsp freshly squeezed lime juice, 1 Tbsp chopped shallots, 1/4 tsp cayenne, and salt and pepper to taste. Spread half in a pan and add the chicken; sprinkle meat with more salt and pepper, then top with the remaining mixture. Broil until cooked through, about 10 minutes. Garnish with chopped cilantro and lime wedges.

Grilled chicken with wasabi sauce

For sauce: Combine 1 Tbsp minced garlic, 1/2 cup rice vinegar, 2 Tbsp mirin (Japanese rice wine; you'll find it in your market's international aisle), 2 Tbsp soy sauce, 1 Tbsp minced fresh ginger, 1 tsp wasabi powder, and salt and pepper to taste. Warm over low heat or in microwave. For chicken: Brush boneless breasts with olive oil and grill for 10 minutes. Pour wasabi sauce over the chicken; garnish with chopped scallions and cilantro.

Herb-roasted chicken cutlets

Heat oven to 325°F. Mix 1 Tbsp minced fresh tarragon, 1/4 cup chopped fresh dill, 1/2 cup chopped fresh parsley, and salt and pepper to taste. Place chicken in a baking dish with 1 Tbsp olive oil, the herb mixture, and 1 cup chicken stock. Roast about 15 minutes. Serve with the herb sauce.

Sautéed chicken with warm spices

Heat 4 Tbsp peanut oil in a large skillet. Shake salt and pepper onto chicken cutlets, then dredge them in flour seasoned with cayenne pepper. Saute chicken until browned and cooked through, about 3 minutes per side. Remove from pan. In the same pan, sauté 1/2 cup minced onion until soft. Add 1 Tbsp minced fresh ginger, 1/8 tsp nutmeg, 1 tsp paprika, 1/4 tsp ground cinnamon, and 1 cup chicken stock; cook over medium heat until reduced. Add chopped cilantro leaves and lime juice. Spoon the sauce over the chicken.

Cobb salad

Dice 6 slices of cooked bacon and 2 cooked boneless chicken breasts. Chop half a red onion, a tomato, an avocado, and a hard-boiled egg. Top a bowl of lettuce with the meat, vegetables, egg, and 1/2 cup crumbled blue cheese. Whisk together 2/3 cup olive oil, 1/3 cup sherry vinegar, a diced shallot, 1 tsp Dijon mustard, and salt and pepper to taste. Toss all together and serve.

Kung Pao shrimp

Combine 1 Tbsp dry sherry or Shaoxing wine, 1/2 tsp cornstarch, and 1 1/2 pounds of peeled raw shrimp. Heat 2 Tbsp canola oil and cook a few dried chili peppers over medium heat until slightly blackened. Mince 2 cloves of garlic and add to the shrimp mixture along with 1 tsp minced ginger. Cook for about 3 minutes. Reduce heat, add 1 tsp sugar and 3 Tbsp soy sauce, and cook for 5 minutes. Remove from heat and stir in 1 tsp sesame oil and a chopped scallion. Garnish with 2 oz chopped roasted peanuts.

Grilled shrimp salad with chili and basil

Grill peeled raw shrimp until firm. Toss 4 cups salad greens with 1 cup torn Thai basil leaves, 1/4 cup minced red onion, and 1 diced cucumber. Whisk together the juice of 2 limes, 1 Tbsp fish sauce, 1/8 tsp red-pepper flakes, 1/2 tsp sugar, and 1 Tbsp water. Toss with greens and vegetables. Lay shrimp on top and serve.

Mediterranean seafood salad

Cut 1/2 pound of any firm white fish into half-inch chunks and drop into boiling salted water. After 30 seconds, add 8 ounces each of scallops and peeled raw shrimp. Cover, remove from heat, let sit for 10 minutes, and drain. Toss the seafood with 1/2 cup minced fresh parsley, 1 Tbsp capers, 1 minced shallot, 1/4 cup olive oil, and salt and pepper to taste. Add lemon juice and other seasonings to taste, and serve.

Grilled cod with basil dipping sauce

For sauce: Combine 2 Tbsp water, 1 tsp minced garlic, 2 Tbsp soy sauce, 2 Tbsp rice vinegar, 1 Tbsp sugar, 1 Thai chili (seeded and thinly sliced), and 1/2 cup sliced fresh basil. Season 1 pound of cod with salt and pepper. Cook, turning once, until cooked through (8 to 12 minutes, depending on thickness). Serve with the sauce.

Oven-fried fish fillets

Preheat oven to 450°F. Soak fish fillets in 1 1/2 cups milk, then drain and dredge in bread crumbs seasoned with salt and pepper. Coat the bottom of a baking pan with 2 Tbsp olive oil. Add fillets and drizzle with a little oil. Bake 8 to 15 minutes. Serve with lemon wedges.

Pan-cooked salmon with miso-carrot sauce

For sauce: In a food processor, combine 1/4 cup peanut oil, 1/4 cup rice vinegar, 3 Tbsp mild/sweet miso, 1 Tbsp dark sesame oil, 2 carrots, and a chunk of peeled fresh ginger (to taste) and blend until chunky-smooth. Add salt and pepper to taste. For fish: In a pan, heat 2 Tbsp olive oil. Sprinkle 1 pound of salmon with salt and pepper to taste. Cook for 4 minutes, turn, and continue cooking until it reaches desired doneness. Serve with the sauce.

Smoked salmon scramble

Whisk together 4 eggs, 2 Tbsp milk or cream, and salt and pepper to taste. Heat 2 Tbsp butter until it gets foamy. Add eggs and reduce heat. Stir frequently but gently, pushing eggs from the pan edges into the center. Add 1/2 cup flaked smoked salmon. Remove eggs from the heat when just set. Garnish with sour cream.

Red snapper meuniere

Heat 1 Tbsp olive oil in a pan. Sprinkle fish fillets with salt and pepper; dredge in flour. Cook until brown on one side (about 3 minutes); turn. Cook second side until firm to the touch (2 to 4 minutes). Drizzle with lemon juice and olive oil; top with minced parsley.

Grilled swordfish with fruit salsa

For salsa: Mix half-inch squares of papaya, mango, pineapple, and/or watermelon with 1/2 cup each of diced bell pepper (any color) and red onion, 2 Tbsp minced chilis, 1/4 cup chopped cilantro, 1 Tbsp olive oil, 3 Tbsp lime juice, and salt to taste. For fish: Sprinkle swordfish with salt and pepper and grill on one side for 5 minutes; turn and cook to desired doneness. Serve with salsa and lime wedges.

Grilled tuna steak with corn and tomato relish

For relish: Heat 1 tsp olive oil in a skillet. Cook kernels from 4 ears of corn until lightly browned, about 2 minutes. Add 2 chopped tomatoes, some salt and pepper, 1 tsp ground cumin, and 1/4 tsp cayenne. Cook for 30 seconds; remove from heat. For fish: Sprinkle tuna with salt and pepper. Grill, turning once, to desired doneness; serve with the relish.

Vietnamese-style steak

In a food processor, combine 1 Tbsp fish sauce, 1 tsp pepper, 1 tsp sugar, 1 small seeded Thai chili, 2 Tbsp lime juice, 2 cloves garlic, 2 chopped shallots, 1/2 cup chopped mint or Thai basil, 1/2 cup chopped cilantro, and salt. Pulse until finely chopped. Grill steak to desired doneness and serve sliced on a bed of greens with the sauce.

Grilled beef salad with mint

Cook 1 pound of beef tenderloin to medium-rare, about 10 minutes. Toss 4 cups lettuce with 1 cup torn mint leaves, 1/4 cup minced red onion, and 1 diced cucumber. Whisk together the juice of 2 limes, 1 Tbsp soy sauce, 1/8 tsp cayenne, and 1 Tbsp water. Thinly slice beef and add its juices to the dressing. Serve meat over salad drizzled with dressing.

Stir-fried spicy beef

Thinly slice 1 pound of flank steak across the grain into bite-size pieces. Chop 1/2 cup basil and mix with beef. Cook 1 1/2 Tbsp minced garlic in 1 Tbsp peanut oil until slightly brown. Add beef-basil mixture and 1/4 Tbsp red-pepper flakes; cook for 2 minutes. Add 1 Tbsp soy sauce and the juice of half a lime and serve.

Edamame with ground pork

In 2 Tbsp olive oil, cook 8 ounces of ground pork until brown and crisp. Remove pork from the pan and pour off all but 2 Tbsp fat. In same pan, cook a chopped onion and 1 Tbsp minced garlic until soft, about 3 minutes. Add 1 tsp ground cumin and 1 1/2 cups chopped tomatoes; cook for 10 minutes. Stir in 2 cups shelled edamame and cook until tender (about 8 minutes). Return pork to the pan, season with salt and pepper, and garnish with cilantro.

Sauteed pork medallions with lemon and parsley

Cut 1 pound of pork tenderloin into half-inch-thick slices and pound to quarter-inch thickness. Heat 1/4 cup olive oil in a pan. Dredge pork medallions in flour seasoned with salt and pepper. Cook for 2 to 3 minutes per side, turning once. Remove. Pour off fat, add 1/2 cup dry white wine, and cook until wine is almost evaporated. Add lemon juice and a few capers. Spoon sauce over meat. Serve with parsley and lemon wedges.

Thai-style stir-fried pork

Cut 1 pound of pork shoulder into bite-size pieces. Cook in 1 Tbsp peanut oil until no longer pink, about 3 minutes. Remove. Cook 1 1/2 Tbsp minced garlic for 10 seconds. Add 1 pound of chopped spinach and cook until just wilted. Add the pork, 2 Tbsp fish sauce, and the juice of half a lime. Stir and serve.

Broiled lamb chops with Swiss chard

Sprinkle 2 lamb chops with salt and pepper. Broil for about 5 minutes per side, turning once. Chop 1 pound of Swiss chard, separating stems from leaves. Heat 2 Tbsp olive oil in a small pot, stir in stems, and cook until softened. Add leaves, cover, and steam for a few minutes. Add salt and pepper. Serve chops with a mound of greens and lemon wedges.

Lamb medallions with shallots, tarragon, and red wine

Cut 1 pound of lamb loin into 3/4-inch-thick rounds and sprinkle with salt and pepper. Heat 1 Tbsp butter in a pan and cook lamb until brown on both sides, 4 to 5 minutes. Remove lamb and set aside. For sauce: Add 1 Tbsp minced shallots to pan cook for 2 minutes. Add 1 tsp minced tarragon and 1/2 cup red wine; simmer until liquid is reduced by half. Stir in 1 Tbsp butter and juices from under the resting meat. Serve lamb with the sauce.

White beans, cabbage, and ham

In boiling salted water, cook 3 cups chopped cabbage until tender; drain. In 2 Tbsp olive oil, cook 2 cups chopped leeks and 1 chopped celery stalk until softened, about 5 minutes. Add 2 sprigs thyme, 1/2 cup chopped ham, 1 cup chicken stock, 3 cups drained cannellini beans, and cabbage. Season with salt and pepper. Cook until heated through. Serve with grated Parmesan.

Miso-grilled pork tenderloin

Rub a pork tenderloin with 1/4 cup white, yellow, or red miso paste. Grill, browning all sides, until almost cooked through but slightly pink in the center (10 to 15 minutes). Let sit for 10 minutes, then cut into half-inch-thick slices and serve.

Chorizo and beans

Cut about 1/2 pound of chorizo into chunks and bury in a pot filled with 4 cups canned cannellini beans and dried chili or red-pepper flakes to taste. Warm on a stove over medium heat (about 10 minutes), adjust seasoning, and serve.

Veal cutlets with rosemary and parmesan

Combine 1/2 cup grated Parmesan, 1/2 cup bread crumbs, 1 Tbsp minced fresh rosemary, and salt and pepper. Heat 1/4 cup olive oil. Dredge quarter-inch-thick veal cutlets in crumb mixture. Cook, turning once, until browned (less than 5 minutes total). Serve with lemon quarters.

Bean-and-cheese burger

In a food processor, combine 2 cups drained canned beans (white, black, red, or garbanzo), a quartered onion, 1/2 cup rolled oats, 1/2 cup grated mozzarella cheese, 1 Tbsp chili powder, 1 egg, and salt and pepper to taste. Pulse until chunky, adding liquid to hold the mix together. Shape into patties and cook in a pan coated with cooking spray until browned on one side, about 5 minutes; turn and cook on other side until firm and browned.

Baked eggs with spinach

Preheat oven to 350°F. In boiling salted water, cook 2 pounds of spinach for 1 minute. Drain, cool, squeeze out excess liquid, and chop. Heat 3 Tbsp butter in a baking dish, add spinach, and toss to coat. Spread out spinach, making 8 nests. Crack 1 egg into each and top with salt, pepper, Parmesan, and bread crumbs. Bake for 15 to 20 minutes or until yolks are just set and whites are solidified.

Garlicky shrimp fajitas with guacamole

Cook minced garlic cloves in canola oil until fragrant. Add 1 pound of peeled shrimp; sprinkle with salt and pepper and cook until no longer pink (about 3 minutes). Mash an avocado with 2 Tbsp minced shallot or onion, 1 tsp garlic, 1 tsp diced chili, a squeeze of lemon juice, and salt and pepper. Serve the shrimp and guacamole with 4 heated flour tortillas.

Pan-roasted swordfish with pea pure

Preheat oven to 500°F. In an ovenproof skillet, heat 2 Tbsp olive oil; add swordfish steaks, salt, and pepper and cook until browned, 3 to 5 minutes per side. Cook in the oven for 5 to 10 minutes. Meanwhile, boil 2 cups of peas until tender, then purée with 1 Tbsp minced fresh ginger. Add water until the mixture is the consistency of yogurt. Serve fish on top of mixture.

Grilled chicken, sausage, and vegetable skewers

Cut boneless chicken breast and your favorite sausage into 1-inch chunks. Cut an eggplant into 1-inch cubes and 2 red bell peppers into 2-inch pieces. Cut a lemon into 8 wedges. Thread pieces onto skewers, alternating ingredients, and sprinkle with salt and pepper. Grill for 10 to 15 minutes and remove pieces from skewers; squeeze grilled lemon over the dish. (It's easy to get your protein fill by throwing your food on the grill.

Source: M. Bittman