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High Octane RecipesFoods that Please Your Pallet and Fuel Your
Body
By Michael A. Roussell
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Copyright 2007 by Michael A. Roussell
All rights reserved.
No portion of this manual may be used, reproduced, or
transmitted in any
form or by any means, electronic or mechanical, including fax,
photocopy,
recording, or any information storage and retrieval system by
anyone but the
purchaser for their own personal use. This manual may not be
reproduced in
any form without the express written permission of Michael A.
Roussell,
except in the case of a reviewer who wishes to quote brief
passages for the
sake of a review written for inclusion in a magazine, newspaper,
or
journaland these cases require written approval from Michael A.
Roussellprior to publication.
For more information, please contact:
E-mail: [email protected]
Websites: www.NakedNutritionGuide.com
www.MikeRoussell.com
www.MaxOutRadio.com
The information in this book is offered for educational purposes
only. The
author is not engaged in rendering professional advice or
services to the
individual reader. The ideas, procedures, and suggestions
contained in this
book are not intended as a substitute for consulting with your
physician. All
matters regarding your health require medical supervision. The
author shall
not be liable or responsible for any loss or damage allegedly
arising from
any information or suggestion in this book.
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High Octane Recipes is brought to you by:
Learn more about Your Naked Nutrition Guide and receive the free
MuscleInterrogations eBook at
http://www.YourNakedNutritionGuide.com
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Contents
Introduction..5
Roasted Brussels Sprouts.....6
Asian Burger....7
Root Stew.....8
Huevos Rancheros...9
Twice Baked Yams10
Balsamic & Rosemary Chicken.11
Asian Pork Loin.12
Fall Flapjacks.13
Fiesta Grande.14
Apple Cinnamon Oatmeal.....15
About the Author.......17
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Introduction
Your nutrition is the most important variable in the complex
equation of life
when it comes to achieving the body of your dreams. Proper
eating will
accelerate your progress towards your physique goals faster than
anything
else. Improper nutrition will send your progress to a grinding
halt leading to
frustration and often failure.
Unfortunately when people think about dieting or eating
healthy
their minds quickly conjure up images of unseasoned poached
chicken
breasts, dry steamed broccoli, and tuna eaten straight from the
can. This
should not be the case because by adopting a bland tasteless
nutritional
strategy you will be setting yourself up for failure. Granted
temporary
successes will come while you still can suffer through your
meals but one
can not live or tuna and broccoli alone. Instead learning to use
spices and
eat a wide variety of nutritious foods full of natural flavors
will make
healthy eating enjoyable and thus easy to adopt as a live long
change.
I have provided for you in this ebook bonus for Craig
Ballantynes
Turbulence Training a collection of some of my favorite recipes
that taste so
good you wont believe that they will help you shed those extra
pounds of
fat and build stronger muscles.
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Roasted Brussels Sprouts
Ingredients:
1.5 lbs Brussels sprouts1.5 TBSP EVOO
1 tsp salt
2 tsp pepper
Preheat oven to 400F. Slice all the Brussels sprouts in half
lengthwise and
combine in a bowl with the rest of the ingredients. Toss the
Brussels sprouts
until they are evenly coated. Next spread out the Brussels
sprouts on a
cookie sheet or roasting pan with the cut side down*. Place in
oven and
roast for 30 minutes.
*To aid in a faster clean up lay down a sheet of tin foil over
the pan/sheet
before arranging the Brussels sprouts.
Servings: 3
Nutrition Facts
Calories 157
Fat 7
Sat 1
Poly 1
Mono 5Carbs 20
Fiber 9
Protein 8
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Asian Burger
Ingredients:
1 lb Extra Lean Ground Beef2 tsp soy sauce
2 TBSP sesame seeds
1 TBSP Diced Ginger
Cup Diced Mushrooms
2 Cloves minced garlic
1 tsp black pepper
4 scallions, chopped
Combine all ingredients in a bowl and mix thoroughly. Divide
mixture in
half and form into burgers. Place burgers under a broiler or on
a counter-top
grill (e.g. George Foreman Grill). Cook for 6 minutes on each
side or until
desired doneness.
Servings: 2
Nutrition Facts
Calories 561
Fat 35.5
Sat 13
Poly 3
Mono 15.5
Carbs 6.5
Fiber 2.5
Protein 51.5
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Root Stew
Ingredients:
3lbs Yams, chopped
2 lbs Boneless Skinless Chicken Breasts
200 grams carrots1 Fennel bulb, chopped
1 red onion, chopped
4 stalks celery (including leaves), diced
1 cup low sodium chicken broth
2 tsp paprika
1 TBSP rosemary
3 cloves garlic, minced
Salt & Pepper to taste
Place chicken, spices, and herbs at the bottom of a crock pot.
Cover chicken
with chopped vegetables and chicken broth. Set the crock pot on
low and let
cook for 8-10 hours. If you are around, you can stir every
couple hours.
This meal is great because you can do all the prep work the
night before.
Then in the morning place the crock pot liner in the cooker and
turn on. It
will be ready for you when you get home at the end of the day.
Plus when
you get home you house will smell amazing!
Servings: 6
Nutrition Facts
Calories 465
Fat 3
Sat 1
Poly 1
Mono 1
Carbs 72
Fiber 12
Protein 35
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Huevos Rancheros
Ingredients:
7 egg whites, 1 whole omega-3 egg3 Corn Tortillas
1 cups canned black beans
shredded low fat Monterey jack cheese
1 medium tomato, chopped
1 TBSP Taco Sauce
Scramble eggs in a non-stick pan. Place corn tortillas under the
broiler (set
on high) and broil until crispy. While eggs are cooking and
tortillas are
crisping reheat black beans in the microwave, ~1.5 minutes. Just
before the
eggs are finished sprinkle with cheese and heat until the cheese
melts. Lay
the tortillas on plate. Pour black beans over tortillas followed
by chopped
tomatoes and scrambled eggs. Finally pour the taco sauce over
the eggs.
Servings: 1
Nutrition Facts
Calories 682
Fat 16
Sat 7
Poly 2
Mono 5Carbs 78
Fiber 19
Protein 57
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Twice Baked Yams
2 medium sized yams cup low fat yogurt
2 cups roasted chicken, cubed
2 cloves of garlic
1 medium onion, diced
tsp cayenne pepper
Salt and pepper to taste
Preheat oven to 400F. Puncture yams with a fork, wrap in a paper
towel,
and microwave for 7 minutes. While the yams are cooking saut
onion,
garlic, and 1 tsp EVOO over medium heat in a non-stick pan for 3
minutes.
Cut the yams in half lengthwise, scoop out the insides, place in
a bowl. Add
to the yam meat, onion/garlic, spices, and yogurt. Mix and Mash
the
ingredients in a bowl until smooth. Next add the diced chicken.
Portion the
mixture back into the yam halves and place on a cookie sheet and
bake for 5
minutes.
Servings: 2
Nutrition Facts
Calories 451
Fat 6
Sat 2Poly 1
Mono 2
Carbs 49
Fiber 6
Protein 48
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Balsamic & Rosemary Chicken
Ingredients:
Two 8oz boneless skinless chicken breasts2 TSBP Fresh Rosemary
(lightly chopped0
2 cloves garlic, minced
2 TBSP Balsamic vinegar
Preheat oven to 400F. Mix contents together in a 9x9 baking
dish. If
possible cover and marinate for at least 30 minutes (the longer
the better).
Bake the chick in over for 22-25 minutes or until internal
temperature
reaches 165F. Eat with Quinoa, Brown Rice or Spinach Salad
Servings: 2
Nutrition Facts
Calories 238
Fat 5
Sat 1Poly 1
Mono 2
Carbs 1
Fiber 0
Protein 4
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Asian Pork Loin
Ingredients:
One 1.5lbs Pork Loin
Cup Lite Teriyaki sauce
cup Pineapple Juice1 TBSP fresh ginger, minced
2 tsp toasted sesame seed oil
1 TBSP red pepper flakes
Salt & Pepper to taste
Combine all ingredients in a Ziploc bad and let marinate in
refrigerator for at
least 20 minutes (if you can let it marinate overnight it will
be incredible!).
When ready to cook place in broiler or grill on medium-high heat
turning
every 5 minutes until the internal temperature reaches 160F.
Servings: 3
Nutrition Facts
Calories 338Fat 15
Sat 0
Poly 0
Mono 0
Carbs 6.7
Fiber 0
Protein 50.7
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Fall Flapjacks
Ingredients:
1 Cup Canned Pumpkin Cup Quinoa Flour (You can substitute whole
wheat flour)
1 egg
Cup Water
2 Scoops Vanilla Protein Powder
2 tsp Pumpkin Spice
2 TBSP Splenda
Combine ingredients in a bowl and mix until smooth. Spray
griddle or non-
stick pan with fat free cooking spray and place over medium-high
heat.
Pour cup of batter into heated pan and cook until bottom is
brown (~3-4
minutes). Flip flapjack and cook the other side until browned
(~3-4
minutes). Remove from heat and enjoy. One serving is approx
3.5
flapjacks.
Servings: 2
Nutrition Facts
Calories 331
Fat 9
Sat -
Poly -
Mono -
Carbs 33Fiber 8.5
Protein 32
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Fiesta Grande
Ingredients:
1 cup roasted chicken, chopped Avocado Diced
red onion diced
1 tomato chopped
2 TBSP fresh cilantro minced
Splash of lime juice
Salt & Pepper to taste
Combine ingredients in a bowl and mix together. Grab a spoon and
enjoy!
Servings: 1
Nutrition Facts
Calories 413Fat 17
Sat 3Poly 3
Mono 9
Carbs 23Fiber 6Protein 46
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Apple Cinnamon Oatmeal
Ingredients:
Cup Steel Cut Oats1 Medium Apple, diced
1 scoop of vanilla or natural protein powder
1 TBSP Chopped Walnuts
tsp cinnamon
Combine oats and apples in a medium sized sauce pan and cook
according to
directions on oats container. When the oats are done cooking mix
in the
remaining ingredients and dig in!
Servings: 1
Nutrient Facts:
Calories 539
Fat 12
Sat 2
Poly 6
Mono 3
Carbs 76Fiber 13
Protein 32
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Your Naked Nutrition Guide
On April 13th
in Little Rock Arkansas at the JP Fitness Summit Mike
Roussell released for the first time his Naked Nutrition System
and Your
Naked Nutrition Guide. This release turned the sports nutrition
world upsidedown. Here is what some of the fitness industry leaders
are saying about
Mike Roussell and Your Naked Nutrition Guide as a result of that
weekend.
Back in April, I had the chance to spend some time and talk
nutrition with Mike
Roussell. He also gave me a copy of his book Naked Nutrition.
Let me tell you, no oneshould be that young and be that
intelligent. Naked Nutrition strips away all the fluff in
regards to creating a healthy AND effective fat loss or muscle
gaining nutrition program.
Mike's taken a very confusing topic like proper nutrition and
created an easy-to-follow
guide that everyone can use regardless of your caloric needs or
type of diet you prefer.
-Bill Hartman P.T., C.S.C.S.
For those of you who aren't familiar with Mike, let me give you
my take on this "next
great thing". I had the good fortune of meeting Mike at the JP
Fitness Summita fewweeks back and well, let's just say I was more
than impressed. Mike is as sharp of a guy
as I have ever met. Anyway, to make a long story short, after
hearing him talk, picking
his brain and reading his guide cover to cover on the trip home,
I immediately scrappedthe nutrition chapter in my already FINISHED
book and begged Mike to write the entire
chapter (putting my editor in a state of anxiety no less). The
chapter, like his guide,
turned out incredible. Talk about easy to understand and even
easier to implement eating
plans. Mike's greatest gift is his ability to take all of this
info out there and filter andorganize so that ANYONE can get a
grasp of sound eating habits. -Robert Dos
Remedios M.A., C.S.C.S., NSCA Strength Coach of the Year
To find out more about the nutrition manual that everyone is
raving
about please visit http://www.YourNakedNutritionGuide.com
http://www.jpfitnesssummit07.com/http://www.jpfitnesssummit07.com/http://www.yournakednutritionguide.com/http://www.yournakednutritionguide.com/http://www.yournakednutritionguide.com/http://www.yournakednutritionguide.com/http://www.jpfitnesssummit07.com/http://www.yournakednutritionguide.com/http://www.yournakednutritionguide.com/
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About the Author
Mike Roussell is a consultant,
author, freelance writer, and
researcher. Mike received his
bachelor of science in biochemistry
graduating magna cum laude with
high honors from Hobart and
William Smith Colleges. From there
he attended the University of
Vermont Medical School before
deciding to follow his passion of
studying nutrition.
Currently, Mike is pursuing his doctorate in nutrition at
Pennsylvania
State University, studying the effects of diet and fatty acids
on
cardiovascular disease and emerging cardiovascular disease risk
factors.
Mikes nutritional coaching is sought out by people from a
variety of
backgrounds ranging from collegiate athletes to business
professionals to
fitness enthusiasts.
Mike is a regular contributor to publications such as
Testosterone
Nation and Bodybuilding.com. You can hear from Mike every two
weeks as
he hosts the internets premiere fitness and nutrition radio
show, Max-Out
Radio. Tune in today athttp://www.MaxOutRadio.com.
http://www.maxoutradio.com/http://www.maxoutradio.com/http://www.maxoutradio.com/http://www.maxoutradio.com/
