born in the kitchen Posts - Born Fitness

Salmon Burgers

Adam Bornstein — Sun, 21 Dec 2014 16:40:40 +0000

You love burgers. I love burgers. But sometimes it’s enjoyable to step outside the traditional meat patty and create something that is just as flavorful and enjoyable, but can easily fit into anyone’s diet plan. Enter the salmon burger. High in protein and healthy fats, and when combined with the right flavors, still incredibly delicious. If you like sushi, you’ll enjoy this spin on the traditional salmon burger recipe.

Born Fitness Recipes: Salmon Burgers

Fitness goal: Muscle gain, fat loss, general nutrition

Allergies: soy (from soy sauce), eggs

Paleo friendly: Yes, unless you decide to add the bun.

How to make it vegetarian friendly: If you’re a vegetarian that eats fish, you’re fine. If not, substitute salmon for a mix of 1/2 pound mushrooms, 1 can of lentils, and 1 large onion. Follow the same instructions below.

Prep time: 12 minutes

Cook time: 15 minutes

Ingredients

1 pound skinless salmon fillet, cut into chunks
2 large eggs
2 cloves garlic, chopped
2 teaspoons reduced-sodium soy sauce
1/2 teaspoon dark sesame oil
2 scallions, chopped
4 tablespoons pickled ginger
2 tablespoons toasted sesame seeds
lettuce wraps or buns of choice

How to make it

In a food processor, combine the salmon, egg, garlic, soy sauce, oil, scallions, and 2 tablespoons of the ginger. Pulse until coarsely chopped.
Form into 4 equal (3” diameter) patties. Sprinkle the tops with sesame seeds.
Coat a large nonstick skillet with cooking spray and heat over medium heat.
Put the patties, sesame seed side down, in the pan. Cook for 5 minutes. Flip and cook for 5 minutes longer, or until done.
Use the lettuce wraps as the base or just grab some good old fashioned buns (because bread is delicious). Add the remaining 2 tablespoons ginger to garnish.

Adam Bornstein

Adam Bornstein is a New York Times bestselling author and the author of You Can’t Screw This Up. He is the founder of Born Fitness, and the co-founder of Arnold’s Pump Club (with Arnold Schwarzenegger) and Pen Name Consulting. An award-winning writer and editor, Bornstein was previously the Chief Nutrition Officer for Ladder, the Fitness and Nutrition editor for Men’s Health, Editorial Director at LIVESTRONG.com, and a columnist for SHAPE, Men’s Fitness, and Muscle & Fitness. He’s also a nutrition and fitness advisor for LeBron James, Cindy Crawford, Lindsey Vonn, and Arnold Schwarzenegger. According to The Huffington Post, Bornstein is “one of the most inspiring sources in all of health and fitness.” His work has been featured in dozens of publications, including The New York Times, Fast Company, ESPN, and GQ, and he’s appeared on Good Morning America, The Today Show, and E! News.

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High Protein Healthier Nachos

Adam Bornstein — Sun, 12 Oct 2014 17:42:18 +0000

When you think nachos, the last thing that probably comes to mind is “healthy.” Maybe it’s the chips, the cheese, the sour cream, and more topping than you can imagine. (Did I mention the cheese?)

Nachos don’t have to be a bad snack. In fact, they can be a protein loaded meal, if you make them the right way and are willing to make a few substitutions that maintain the taste but sacrifice some nutritional gut bombs (the type you don’t want). These are protein packed nachos. Perfect for a snack and always good for any sporting event.

Born Fitness Recipes: High Protein Healthier Nachos

Ingredients

Prep time: About 30-35 minutes (can be quicker with multiple hands)

(Serves about 4 people)

4 ounces of tortilla chips (buy whatever kind you want. Honestly. The amount is the issue here)
1 tablespoon olive oil
12 ounces black beans
½ cup sweet corn
¼ cup diced onions
2 medium sized sweet potatoes
1 jalapeño pepper, sliced thin
1 teaspoon cayenne pepper
1 teaspoon cumin
1 teaspoon chili powder
¾-1 pound ground beef or turkey
3 stalks scallions, diced
Salt (sprinkle on as desired)
1/3 cup shredded cheese of your choice (optional)

Guacamole Ingredients

2 ripe avocados, peeled, pitted
3/4 cup chopped tomatoes
1 jalapeño pepper, diced
1/2 cup cilantro leaves
1/4 cup chopped onion
2 Tablespoons lemon juice
1 teaspoon salt
1 teaspoon garlic

Directions: How to Make Healthier Nachos

Prepare the meat

In a large skillet (coat with butter or coconut oil), cook and stir the ground beef over medium-high heat, breaking the meat up as it cooks, until the meat is no longer pink and has started to brown, about 10 minutes. Stir in the onions, cayenne, cumin, and chili powder and cook for about 5 more minutes.

Prepare the sweet potatoes

The long version

Set an oven for 375 degrees. Wash and cut the potatoes into thin slices. Place on a pan, drizzle in olive oil, sprinkle with salt, and bake for 30 minutes.

The quick version

Wash the sweet potatoes and pierce a few times with a fork. Then wrap the potatoes with a paper towel and microwave for 4-5 minutes. Once cooled, turn a grill on medium-high heat, cut the potatoes into thin slices, drizzle in olive oil, and place on the grill for 2-3 minutes per side.

The beans and corn

Heat over medium high heat on a skillet, or follow the microwaveable instructions to prepare ASAP!

The Guacamole

I like my guacamole made fast and served chunky, so for that I’ve found that the Vitamix blender turns me into a much better chef. If you don’t have a Vitamix, just use any blender. Or apply right here to win a free one. All part of theBorn Fitness monthly giveaway experience.

Place all ingredients into the Vitamix container in the order listed and secure lid.
Select to blender level 1 for about 5 seconds and then more to speed 3.
Blend for 15-20 seconds, using the tamper to mix ingredients into the blades.
Make sure no raw ingredients are on the sides, scrap down, blend for another 5-10 seconds and serve. I enjoy my guacamole to be thick and chunky and not too smooth. If you want it creamier, simple blend longer. Add to nachos or use as a dip.

It’s Alive! Protein-Packed Nachos

On a large platter, lay out the chips in a single layer. Top with the sweet potato wedges or create another thin layer. Then add the ground beef or turkey, and top with black beans and corn. Add the diced scallions and sliced jalapenos and sprinkle with salt, and then top with the guacamole.

**If you want the cheese (I don’t add because I choose meat over cheese in my kosher universe) place a pat of butter in a skillet, add ¼ cup of milk, and then add ¼ cup of cheese of your choice. Whisk the mixture until smooth and then drizzle over your chips.

Adam Bornstein

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Healthy Recipes: No-bake Protein Cookies

Adam Bornstein — Tue, 24 Dec 2013 20:27:46 +0000

When it comes to dessert I have a simple philosophy: Enjoy.

And yet, for some people, the ability to indulge is limited by the fear of undoing your hard work. Even if you know you should, “Enjoy these cookies,” the well-intentioned freedom and encouragement are met with resistance and stress.

If you know how to set up a balanced eating plan (think 80/20 rule), there’s no need to hold back when you eat something that isn’t healthy. And yet, most people would still prefer healthy variations that trick your taste buds into enjoying what you eat without a second thought.

Rather than buying goodies from the store—you can create your own variations (in not much time)—and still satisfy your sweet tooth without thinking anything other than, “Wow this is good.”

When I share recipes with my coaching clients, a common favorite is no-bake protein cookies. The cookie dough-like dessert is easy to make and relatively quick to prepare. And since the government is cracking down on cookie dough, this recipe will give you more peace of mind. Consider them perfect for cheat days, weekdays, the holidays, or really any day. Dig in and enjoy.

No-Bake Protein Cookies

The Ingredients

½ cup cashew butter
2 scoops protein powder (I like BioTrust because it creates a thicker batter, but other options work too)
1 tsp vanilla extra
½ cup old-fashioned oats
1/3 cup cocoa powder
¼ cup ground flaxseed
¼ cup almond milk
Optional: Add in some chocolate chips. This is if you want to make chocolate-chocolate chip cookies

Instructions

Mix all of the ingredients in a bowl. Order of operations does not matter. Mix until it forms a thick, grainy, cookie-dough like batter. You don’t want it to be too smooth or watery.
Set out a piece of wax paper and scoop out a spoon-sized piece of cookie-dough. Roll into a ball and place on the wax paper.
Place into the fridge or freezer (freezer if you want in about 20 minutes, fridge if you want to wait an hour)
Eat and enjoy

For the macro-conscious eaters, depending on the size of your cookies you’re looking at the following breakdown: ~140 calories, 10 grams protein, 8 grams fat, 8 grams carbs

Adam Bornstein

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Healthy Pumpkin Pie

Adam Bornstein — Wed, 27 Nov 2013 14:12:13 +0000

I’m a big believer in dessert. Whether it’s for a cheat day or just how it fits into your life, I don’t believe that any diet needs to be one of complete restriction. We spend so much time shaming every food imaginable (cookies, cakes, bagels, muffins, red meat, cereal, eggs…you get the point) that it’s no surprise so many people have a bad relationship with food.

Still, I’ve come to find that our job isn’t to tell people that they can or can’t have dessert. Instead, it’s to let them find what works for them. For those with problems of self control, this might mean eating some of dessert. For those who don’t mind a big indulgence meal, it means eating all of the treats.

And then there are those that want to find a middle ground: Delicious indulgences without the guilt.

That’s where this recipe comes in. It’ll give you the flavor and enjoyment of pumpkin pie, without the calorie bomb and with plenty of extras (like a nice protein boost).

Whether you make it for Thanksgiving or any day of the year as a treat, this is one desert you can enjoy in any situation.

Pie Base

½ cup of oats
1 cup almond flour
¼ cup stevia
1 teaspoon vanilla
½ cup applesauce
¼ teaspoon sea salt

Filling

4 whole eggs
1 cup of unsweetened almond milk
2 teaspoons cinnamon
½ teaspoon salt
1 can pumpkin (preferably pureed)
2 scoops of vanilla protein powder
1 tsbp vanilla
1 tsp pumpkin pie spice

Directions

Preheat your oven to 350 degrees.
Mix the almond flour, oats, stevia, and vanilla in a mixing bowl. Then add the applesauce and sea salt and mix until you have a thick mixture. Place the combination into cooking sheet or a pie pan that’s been lightly coated with cooking spray. Cook for the pie base for 15 minutes. The base should rise and when it does just press it back down.
While the base cooks, mix all the filling ingredients together in a mixing bowl until completely smooth. The mixture should not be too watery.
Bump the oven up to 450 degrees and then cook for 25 to 30 minutes.
Let the pie cool for 10 to 15 minutes, and then place in the refrigerator for 4 to 5 hours to let the pie set.
Serve and enjoy! (And even add a little whipped cream or top with cinnamon, if desired)

Note on nutrient breakdown:

When it comes to baking, giving exact nutrition information can be an inexact science because people will arbitrarily make certain servings bigger/smaller. That said, this recipe tends to make anywhere between 10 to 15 servings. If your serving sizes are smaller (therefore yielding about 15 servings) the macros look something like this:

Calories: 180
Fat: 6g
Carbs: 20g
Protein 12g

Adam Bornstein

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Are Avocados Healthy?

Adam Bornstein — Wed, 27 Feb 2013 01:12:32 +0000

It might be about time to update, “An apple a day keeps the doctor away.”

According to a survey by the Centers for Disease Control and Prevention, people that eat avocados daily are healthier than those that don’t.

While this is a survey (so we can’t assume that a daily dose of avocado is a cure-all because of study limitations), the results are still pretty interesting. The avocado eaters were about 50 percent less likely to suffer from metabolic syndrome, which is the stomach punch of bad diseases.

If you have metabolic syndrome, you’re more likely to suffer from type-2 diabetes, heart disease, and stroke. So anything that keeps you farther from those dangers is always a good thing. (At least in my book it is.)

The avocado lovers also had smaller waists and better cholesterol levels. Not surprisingly, those who ate avocado also had more fiber, fat, vitamins, and minerals in their diets. But that’s like saying people who work out are more likely to have gym memberships.

Studies like this oftentimes make you excited about certain foods, but ultimately we shouldn’t make overarching statements because any direct relationship between the food (avocado) and the result (better health) wasn’t investigated.

Instead, we can learn that people who eat avocados also happen to be healthier. Which is to say, eating avocado is a good habit. And in a world where health is built on habits that are both good and sustainable, eating avocado is a behavior you should add and use as a gateway to other healthier habits.

What’s more, this isn’t the first time avocados have been linked to better health. Avocados are packed with heart-healthy fats that are good for everything from lowering your cholesterol to controlling blood sugar by improving your insulin levels. And studies have shown that the compounds in avocados—namely lutein, beta-carotene, and vitamin D—can help fight the growth of cancer cells. They allow for better absorption of phytochemicals of other foods.

So when you pair avocados with other foods (not named fried chicken), the avocados might allow you to receive even more nutritional benefits (think the vitamins and minerals) from your healthy choices.

The Born Reality: Avocados are healthy and part of a good diet. Enjoy, but keep an eye out for how much you eat each day. They are high in calories, so eating too many can restrict the benefits, especially if weight loss is your goal.

Adam Bornstein

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Born in the Kitchen: Cinnamon-Vanilla Protein Cake Batter

Adam Bornstein — Wed, 14 Nov 2012 04:59:53 +0000

I’m not sure when it happened, but in my ongoing attempts to make “healthy living” a little more fun—and a little more delicious—I transformed my cooking taste within my home from Foreman grill to fine cuisine. I won’t lie and profess myself as one of the world’s greatest cooks. In fact, my variations of fine cuisine are usually meals that you can make within 20 minutes. And I’ve certainly ruined meals at about the same rate as I failed at asking out women in my early 20s. (For the record, that’s a lot of swings, and an almost equal number of misses.)

As a result of all those failures, I learned how to cook. And then I started to really learn how to cook. I took cooking classes, read cookbooks, and interviewed top chefs. Once I had my base, I combined those cooking lessons with what I know about nutrition and found a way to make healthy food taste awesome. It almost felt like cheating; healthy food isn’t supposed to taste good—but it can and it should.

Food should be shared. What good is a kitchen full of healthy goodness if everyone can’t enjoy? With that in mind, I’ll be sharing a wide variety of recipes on this site. Some will have a specific purpose (like building muscle or losing fat), some will put a new spin on an old recipe, and others will have no specific intention other than the fact that the food tastes really good.

After all, I truly believe that everyone should find a way to make food an enjoyable part of life.

I’ll call my recipes on my blog “Born in the Kitchen.” Was I actually “born” in a kitchen? Of course not. But my name goes so well with everything that it makes me look much more clever than I actually am.

I hope that you enjoy these recipes, and if you ever have a request please feel free to leave them in the comments. I’m always listening.

Today’s item: Cinnamon-Vanilla Protein Cake Batter

I typically enjoy this recipe as a protein smoothie. But when I use BioTrust LowCarb protein—as it’s become my top protein choice—the protein blend creates a thick, dare-I-say batter-type consistency that you can eat and enjoy with a spoon. When I gave it to my wife for the first time, she called it vanilla cake batter. And since that sounds much better than Vanilla protein shake, the title stuck.

This recipe is simple, it’s fast, and it’s very tasty. Oh yeah, and it’s definitely #BornApproved. Give it a try and let me know what you think.

Ingredients:

5 ice cubes
10 oz almond milk
2-3 scoops of BioTrust LowCarb Vanilla protein
1 frozen banana
1 tbsp Justin’s maple almond butter
1 tbsp cinnamon
1.5 tsp vanilla extract
1 tbsp chia seeds

Directions (For the record, I do think the order matters)

Place the ice cubes in a blender and top with the almond milk.
Then add the protein powder and banana.
Blend for 10-15 seconds.
Add in the almond butter, vanilla extract and chia seeds. Blend for another 5 seconds.
Add in the cinnamon and blend for 5-10 more seconds. Serve in a glass or drink out of a blender. (It’s what I do; don’t judge)

Adam Bornstein

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