Thursday, May 14, 2009

Food For Fitness

Ask Glen!

Q.Glen, Do you know of any healthy recipes for the grill?

A.Yes here are a few I found in a protein magazine just for the grill

Sear Factor

The grill is the glory tool of masculine cooking. When a man steps in front of his Weber, you'd think he'd invented fire instead of just using it to cook a few steaks. But that's what's so great about grilling: The techniques are healthy, the food is sublime, and the credit you receive is as high as the heat. Maybe that's why every country has its own ways of coaxing gems from the coals. From the spicy salsas of South America to the herb-smoked meats of the Middle East, our culinary world tour is delicious proof that there is nothing better (or easier) than taming the flame.

Grilled Shrimp with Cilantro

Time: 20 minutes

Makes 4 servings

There is, in fact, nothing easier to grill than shrimp. They're less risky than even hot dogs. Because they're so lean, they almost never catch fire, and they turn pink when they're done, which is almost always in 5 minutes or so. (For that matter, even if you overcook shrimp, they'll still taste great.) The size of the shrimp doesn't matter much, though bigger shrimp look better and take less effort. (They're also more expensive.) Leave the peels on if you'd like, or be nice to your guests and take them off before grilling. Don't bother to devein the shrimp, though -- that's a waste of time and effort.


2 lb shrimp, peeled or unpeeled

Cilantro Salsa

1 c chopped fresh cilantro leaves

2 cloves garlic, peeled and lightly smashed

1 Tbsp peeled and roughly chopped ginger

1 habanero or jalapeƱo pepper, stemmed, seeded, and roughly chopped, or dried red-pepper flakes to taste

1/4 c extra-virgin olive oil, (or corn or canola oil)

Fresh lime juice, salt, and pepper to taste

Grilling instructions

1. Make the Cilantro Salsa. Start a charcoal or gas fire (don't make it too hot), and position the grill rack at least 4 inches from the heat source.

2. Grill the shrimp, turning once, until the shells are too hot to touch or the flesh turns bright pink and browns a bit. Serve immediately with the salsa.

Salsa instructions

1. Combine the cilantro in a blender with the garlic, ginger, hot pepper, and oil. Puree until smooth, adding more oil if necessary and stopping the machine to scrape down the sides as needed.

2. Remove to a bowl, add some salt and pepper, and thin with 1 or 2 tablespoons of lime juice. Taste, adjust the seasoning, and serve; or cover and refrigerate for up to a day. (Bring back to room temperature before serving.) Makes about 1 cup

Cook's Note: Learn to Salsa

Cilantro salsa is a South American standby made with raw garlic, chilies, lime, and a little oil. And we like a hit of ginger in there, too, for extra spiciness. Remove the cilantro leaves from the stems, and wash the cilantro well before putting it in the blender. This salsa works great on nearly anything you cook on the grill -- steak or chicken, firm white fish, even vegetables.

Grilled Chicken with Sesame

Time: 40 minutes, plus time to marinate, if desired

Makes 4 servings

Korean food is huge on flavor. It's like Japanese food pumped up by spice fiends. Garlic abounds, as does sesame in many forms, and there's usually some sugar and soy. In short, it's food for people who like their tastebuds awakened, not treated gently. And it shows itself off no better than with grilled chicken.


3-4 lb chicken parts, trimmed of excess fat

1/4 c sesame seeds

2 Tbsp minced garlic

1 Tbsp minced ginger

1/4 c soy sauce

2 Tbsp sesame oil

2 Tbsp sugar or mirin (sweet Japanese rice wine)

Salt and pepper to taste

Chopped scallions, for garnish


1. Toast the sesame seeds in a small dry skillet over medium heat, shaking the pan frequently until they color slightly. Grind half of the seeds to a powder and set the other half aside. Combine this powder in a large bowl with the garlic, ginger, soy sauce, oil, sugar or mirin, salt, pepper, and about 1/4 cup of water.

2. Make a couple of deep slashes on the skin side of each piece of chicken, and add the chicken to the marinade. Let it rest while you prepare the grill, or refrigerate up to 24 hours, turning occasionally.

3. Start a charcoal or gas grill. The fire should be only moderately hot, with the rack about 4 inches from the heat source. Grill the chicken carefully--this mixture will burn easily--starting at the cooler part of the fire and, as the chicken's fat drips less, moving to a hotter part. Turn the pieces as necessary to brown them. The chicken is done when it's lightly charred, firm, and springy to the touch.

4. Serve the chicken hot or at room temperature, garnished with scallions and the reserved sesame seeds.

Cook's Note: Soak Up the Flavor

The all-purpose Korean-style marinade used here is useful on just about everything --f ish, shellfish, meat, and even vegetables. You can marinate seriously and let the food bathe in it overnight (or even for a couple of days -- always in the refrigerator, please), or just turn the food in it right before grilling. You need not even grill; this will cook fine in an oven or broiler. A couple of words about ingredients: You can buy pretoasted sesame seeds and even sesame-seed powder in Korean markets, something you might consider if you become addicted to this cuisine. But toasting them takes no time at all, as you'll see.

Grilled Lamb Skewers with Bay Leaves

Time: 30 minutes

Makes 4 servings

Middle Easterners love to skewer meat, and the addition of fresh herbs injects an extra layer of flavor into this simple classic. If you're using wood skewers, soak them in water for about half an hour before you start cooking, so they won't burn as readily. And if you use two skewers for each kebab, the turning process will be much, much easier. For the moistest results, use lamb chunks from the shoulder. Marbling in the shoulder keeps the meat moist and delicious, even if you overcook it. You probably don't want to eat the bay leaves.


1 1/2-2 lb lamb shoulder, cut into 11/2 inch pieces

1 lb zucchini, chopped into 1-inch pieces

3 Tbsp extra-virgin olive oil

1 tsp dried oregano

1 Tbsp minced garlic

Salt and pepper to taste

Lots of bay leaves, preferably fresh


1. Start a charcoal or gas grill; the fire should be only moderately hot and the rack about 4 inches from the heat source.

2. Combine the oil, oregano, garlic, salt, and pepper. Toss the meat and zucchini in the oil mixture to coat. When you're ready to cook, skewer pieces of meat alternately with bay leaves. If the leaves break, just jam them between pieces of meat.

3. Grill the meat for about 2 to 5 minutes a side, depending on the heat of the fire and your desired degree of doneness. Remove and serve.

Cook's Note: Smoke Some Herb

Using fresh herbs on the grill perfumes the meat with a delicious aroma once the herbs are singed. Look for fresh bay leaves at your local market. (They are glossy, green, and leathery when fresh.) Fresh leaves are much stronger than dried leaves and go beautifully with lamb. (Dried will work, though, and are better than nothing.) Rosemary is another herb that's fantastic on the grill: Use whole branches stripped of their leaves as skewers. (Save the leaves for marinades.) Or take whole sprigs of thyme, oregano, or sage and toss them directly onto the grill just before cooking; the results are astonishing.

Any personal health questions or problems mental or physical or before starting any diet or exercise program. Please consult your physician !

Wishing You Great Health!

Any questions? Ask Glen

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About Me

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Lawrenceville, Georgia, United States
Is the Founder of Fitness Builders 4 Life,the WorkOut GEM,G350,G180, G90, Eat 4 Life, Clean, Lean & Mean & Ask Glen. The mission of the Fitness Builders is to provide the community with health education and to empower people to change unhealthy lifestyles thereby increasing life expectancy. By educating the community on healthier lifestyle practices it is the intent of Fitness Builders to reduce the ravages of obesity, heart disease, cancer and other lifestyle or self inflicted diseases. Glen is also a AMA Certified Nutrition Specialist and a ACE, ACSM, NASM Certified Personal Trainer has 30+ years in Sports, Exercise Science and Nutritional Food Management, Learning and Mentoring Men and Women on a more Mental & Physical Healthy Life Style consisting of a low fat, low salt, Low carbohydrate, high protein, organic nutrition which also includes moderate exercise and mental awareness. Stay Informed, Live long and be Mentally and Physically Healthy! Any questions? Ask Glen!

Any Questions? Ask Glen!