Tuesday, March 22, 2011

Apple and Spinach Pork Roulade Tapas

One of the biggest problems for me being a "Home Chef" is sometimes the creation of new dishes, especially healthy ones. When I was cooking "Full Fat" and "Full Carb" I wasn't concerned with anything but flavor; and I found it easier to create new dishes. Now, my choices are limited but I still enjoy creating new things. 

A roulade can be pretty much anything one likes that is rolled up (traditionally in beef or pork) and filled with your favorite ingredients. You are only limited by your imagination. My take is a "mini" or tapas version, using thin cut loin chops instead of a more traditional pork loin roast.

This is a pretty simple recipe, but is a little bit involved, first preparing the stuffing, and then rolling the roulade, tying them, searing and baking. The result is something that is sure to please everyone in your family, even if they don't like "Healthy" food.


  • 6 Thin cut loin chops, pounded thin
  • 2 medium Gala apples
  • 4-6 cups of fresh spinach ( adjust to your liking) with stems removed using leafs only.
  • 4 medium mushrooms, sliced thin
  • 2 tablespoons of EVOO
  • 2 tablespoons of Reduced fat Feta cheese
  • 1 tablespoon of reduced fat Parmesan cheese 
  • 1/4 -1/2 cup of beef stock
  • 1 teaspoon of salt
  • 1 "dash" of coarse ground black pepper

Preheat oven to 375 degrees. Peel and chop apples into small chunks. In a large pan, heat over medium heat, add 1 tablespoon of  your Evoo to the pan, once the oil starts to shimmer, add the apples. let saute for a few minutes and add the sliced mushrooms to the pan. cook 1 minute. Add the spinach to the pan and cover, stirring occasionally to spinach is wilted. Remove stuffing from pan and put into large bowl. Stir in Feta and Parmesan cheeses and set aside.

With a rolling pin "beat" your pork chops even thinner between two pieces of parchment paper of plastic wrap. Take around 1 tablespoon of your stuffing and put on one end of the pork chop and roll up. Tie each pork roll with two pieces of twine,  Assembly all of your pork rolls. Heat the pan you cooked your stuffing in over medium-high heat. add the remaining 1 tablespoon of EVOO. Once heated, put each of the Roulades inb the pan and sear each side to browned. Remove pork from pan and transer to a baking pan. De-glaze saute pan with beef stock and pour over Pork. Cover with foil and put in preheated oven for 10 minutes. Remove foil and cooking an additional 10 minutes for 20 minutes of cook time. Remove from oven and let rest for 5-10 minutes before serving. Serve with any left over stuffing on top...enjoy!!

Monday, March 21, 2011

Weight Loss Without Being Hungry Part 3

I keep getting many questions, on on DM's or emails regarding my weightloss program. First, a few disclaimers. I am NOT a physical trainer, a dietitian, or sports nutritionist. I am simply a middle aged guy that throughout his life has worked out pretty intensely at several periods of his life.  I am also a really good cook...so right now I keep working on new recipes to bring you!! And best part...This is a NO BRAINER....it is FREE! I am not charging anyone for this info.....FREE....So what do you have to loss but weight???

There is a lot of JUNK information being sold out there everyday, from pre-packaged food, to the last sports supplements being marketed by pro fitness models and bodybuilders. Avoid the scams, the celebrity endorsements. Don't buy into it!! Have you ever read the ingredients of some of those "prepackaged " Nutra what ever companies food??? The stuff comes shipped in boxes that dont need to be in the refrigerator....Hmmm...... a turkey hot dog that will stay in your pantry for months??? SCARY

Most of the claims to nutrition supplements are garage. I know what some of you are going to say...." I read this in a magazine...or I read it on a forum..." and I say GARAGE. Forums can sometimes be the WORSE place for information, either people are passing on rehashed information that is WRONG that they've learned from either a magazine, or "the forum expert" or worse...the forum "expert" is trying to sell his own products that everyone is hyping is the next wonder pill.

There is NO magic pills that will get you in shape. The secret??? Proper food and proper exercise, period. In my last post I have some examples of food to eat. Today I want to post about some "SUPER FOODS". I would encorage everyone that hasn't read my previous article to either scroll down the page, or if you came her from a link go here:

Super Foods:

1. Whole Eggs. Cheap & rich source of Protein: 7g/egg. The yolk contains most nutrients: half the Protein, vitamins A/D/E and cholesterol to naturally increase your testosterone levels. (Good for both men and women!)

Don’t worry about cholesterol in eggs. Dietary cholesterol isn’t bound to blood cholesterol. If you have bad cholesterol, lower your body fat rather than throwing the yolk away.

2. Fish Oil. Reduces inflammation (joints/skin), lowers body fat and increases testosterone levels. You need 9000mg EPA/DHA per day. Since you’ll probably struggle to get that from eating fatty fish, consider a fish oil supplement.

3. Wild Salmon. One of the best sources of omega-3 fatty acids that also gets you 20g Protein per 100g serving. Farm raised salmon is, however, omega-3 deficient: it’s corn/grain fed. Go with wild salmon.

4. Berries. Strong antioxidants that prevent cancer, heart & eye diseases. Any kind works: cranberries, raspberries, blackberries, blueberries,strawberries, etc. Buy fresh or frozen berries and mix with oatmeal.

5. Yogurt. Contain bacteria that improve your gastrointestinal health. Don’t buy frozen yogurt or yogurt with added sugar and fruits at the bottom. Get plain low fat yogurt. My favorite is Greek style plain zero fat. Eat it with berries & flax seeds.

6. Flax Seeds. Source of fiber, Protein & omega-3. Grind the flax seeds to get the most out of them. Take 1 tbsp with yogurt & berries before going to bed.

7. Extra Virgin Olive Oil. 70% monounsaturated fats that protect against heart diseases and cancer. Add 1-2 tbsp olive oil to your salads. Buy Extra Virgin Olive Oil: it contains more polyphenols and tastes better.

8*. Mixed Nuts. Contain mono- & polyunsaturated fats, proteins, fiber, vitamin E, zinc, potassium, magnesium, etc. Mixed nuts are caloric dense, great if you’re a skinny guy who wants to gain weight.

Anything works: almonds, walnuts, cashews, hazelnuts, … Peanut Butter also works as long as you buy natural Peanut Butter without added salts/sugars.( My favorite is Smuckers ALL NATURAL )

*Be careful with nuts if one is trying to loss weight...small portions and limit them...I use as a topping on salads at times

9. Red Meat. Protein, vitamin b12, heme iron, zinc, creatine, carnosine and even omega-3 if you eat grass-fed beef. Eat beef from top round or sirloin. Use smaller portions and lean cuts of Beef and pork.

10. Broccoli. High in cancer-fighting phytochemicals and anti-estrogenic indoles. Broccoli is also high in soluble fiber and low calorie, helping fat loss. Eat other cruciferous vegetables for a change: cabbage, bok choy, cauliflower, kale, …

11. Spinach. One of the most alkaline foods. Spinach prevents muscle & bone loss, but also cancer and heart diseases because of its high nutrient profile.

12. Turkey. If you don’t believe saturated fat is good for you, try white turkey. The leanest beef has about 4.5g saturated fat/100g, while white turkey has close to 0g (that why it’s so dry). Eat turkey with spinach & quinoa.

13. Quinoa. South American “king of grains”. Quinoa is higher in fiber & Protein than rice or oats, tastes a lot better and is gluten free. Buy the whiter grain, it’s better quality. Eat it post workout with meat & spinach.

14. Oats. Reduces cholesterol, provide you with low-gi carbs for energy, and high in soluble fiber.

15. Tomatoes. High in lycopene, which prevents cancer. The lycopene in tomato paste is 4 times more bioavailable than in fresh tomatoes.

16. Oranges. Vitamin C to fight diseases, magnesium to lower blood pressure, anti-oxidant beta-carotenes, etc. Quit drinking processed orange juice which often has added sugars. Eat oranges or make your own orange juice.

17. Apples. Pectin in apples helps weight loss by increasing satiety. Apples are also the strongest antioxidiant after cranberries (eat the peels). Unfortunately apples are one of the most pesticide-contaminated fruits. Go organic.

18. Carrots. Their huge vitamin A content improves eye-health, especially night vision. Carrots are also rich in fiber, low calorie and taste good, even raw.

19. Water. Your body holds water if you don’t drink enough. Drinking prevents water retention, helps muscle recovery and prevents dehydration from strength training. Get a brita filter and drink 2 cups of water with each meal.

20. Green Tea. Strong antioxidant and natural diuretic. Green tea also speeds up fat loss, prevents cancer and improves blood sugar & circulation. Drink green tea in the morning instead of coffee. Real green tea, not the teabags.
Avoid soy and soy products!!! It has been shown to increase estrogen levels, I know a lot of people looking to "get healthy" increase the amount of soy products they eat, but I say...avoid them!

Which supplements to take??? 

If you have been reading my other post you will see I am believer in eating...eat to get your nutrition, but that being said there are a few products that everyone should take.

  1. Fish Oil. See notes from above
  2. A Good Multivitamin.  My preference is for a liquid, or a powder that dissolves in water to make more available. Most vitamin tablets do not get digested 
  3. A Good Protein. Whey protein or a good blend such as Muscle milks Protein plus. Great for after workouts or in between meal smack
  4. Calcium and Vitamin day. Extremly important for women to prevent bone loss.
  5. Sensoril: reduces the stress hormone Cortisol, it is a patented process of  the ashwagandha root.
  6. Nitric oxide supplement: good pre-workout to increase "pump" in muscles
That is it...not a lot of filler, not a lot of money to waste on everything the gym rats or the experts keep trying to sell you.

Sensoril.... I like to take post workout and also before bed to help me rest and it increase  our body's ability to burn fat more effectively.  I don't make a penny from these guys, but they are the lest expensive place to get vitamins: Swansom Vitamins

Good Luck...and I would LOVE to hear comment from anyone doing my program and the results you are getting!!

Saturday, March 19, 2011

Weight Loss Without Being Hungry Part 2

First, thanks to all of the positive comments that I received, both on this page and on twitter. I really appreciate all of the positive encouragement. If you haven't read that post, make sure to do so here:
Weight loss without being hungry

Hear is a partial list of foods that one can have on both Zero carb and Carb allowed days.


Boneless Chicken breast
Eggs ( no more than two a day )
Egg beaters
Egg whites
Lean Pork ( pork tenderloin is perfect!)
Lean Ground Turkey
Turkey Breast


No sugar added Almond milk (I know ..not dairy, but I use it in my smoothies)
Low Fat cottage cheese
Nonfat Greek style plain yogurt ( I prefer Fage, Voskos or chobani )
Nonfat plain yogurt
Nonfat Kefir


Green beans
Bell Peppers
Bok Choy
Egg Plant
All green leaf vegetables
all varieties of Lettuce

Fruits: (Remember no fruits after 2pm and only two servings a day)

Red Grapes

Good Carbs for carb days:

Brown Rice
Sweet potato (1 small is 1 serving)
Potato (1 small is 1 serving)
Acorn squash
Butternut squash
spaghetti squash
yam (1 small is 1 serving)
Lima beans
Pinto beans
Black beans

Good Fats:

Olive oil
Flaxseed oil
Peanut oil
and  my favorite....Coconut oil

A Note on working out:

In my previous post there was a sample workout program that I use....two things I must make clear...DO NOT OVER TRAIN THE MUSCLES.

Most books on work out programs, fitness are the biggest garage out ... even more so in the bodybuilding community.  They promote these insane work out programs.  done by professional athlete with insane genetics, not the average person. Even my work out is for someone is pretty good shape, that is use to working out....if you have NEVER worked out before...cut the amount of set for each movement in HALF...2 sets per exercise.

Muscles grow during rest and having proper diet...if you over train you will not get results! I also recommend two things 1) A training log 2) and changing your work out every 3-4 weeks.

Without a training log there is no way to mark your progress. You should be striving to either lift more weight, or increase the amount of reps every workout. Once one gets beyond 12 reps that one can do to failure.... increase the weight! By "mixing up ones workouts, one gets muscle confusion and ones works out will not get stagnate. For example, replace flat bench dumbell presses for flat bench press. By doing this, one is constantly pushing the muscles to do new things.

Keep eating, working out and being the healthiest and hottest of your life!!

Wednesday, March 16, 2011

Weight Loss Without Being Hungry

This morning I jumped on the scale...down 28.4 pounds in 30 days.....I know what you are all thinking..."That can't be healthy, you will be losing as much muscle as fat"....WRONG.  I've actual gained 5lbs of lean body mass, so in actuality I've lost 33.4 lbs of fat. Keep in mind, For years I was a serious weightlifter...had a few periods of my life that due to stress, work, marriage problems, etc I just stopped, but under my Fat has always been alot of lean body mass...muscle.

So what is the secret??? I'm about to share it with you. no expensive books to buy, no pre-packaged food, nothing I am trying to sell you. My point is if I can do this ANYONE can do this.I still have many pounds to lose to get to my goals. I'm a Big guy, still. This morning Chest was 51"...I have large arms...21" and waist...well 37.5"....Goal is to get down to around 48" chest...keep my arms around 19"-20" cut, waist at 32...that should put me in a very fit 10% or less body fat.

This diet is carb restricted....not carb free. At the beggining I do recommend very limited carb intake for the first week or so. It also involves working out. If you don't want to workout.....I say...good luck with that. You will never achieve you body goals without working out and I don't care if you are paying some expert, or weightloss clinic lots of money and they are telling you differently, they are wrong, period.

First you need to eat protein...lots and lots of good proteins, it is the way you can keep yourself in a anabolic state without fear of losing muscle while burning fat.  Also this diet is not fat free...you do eat some fats, healthy fats which the body uses as fuel and turns on the switch for your body to start burning fat stores.

Some of my more recent recipes are great examples of what you can eat...it doesn't have to be boring!!

Even if I don't post another dish for weeks...this gives you SEVEN...one different dish a day HEALTHY dinners. When I was young I was a HUGE believer ins supplements...now, I'm just a believer in eating right...the ONLY supplement I take is a Protein smoothie I make after weight training...and I will give the recipe for that.

Here is an example of a typical days food, I alternate between "Carb days" and no carb days:

Carb Day:

Breakfast: 1/2 cup of oatmeal cooked with 1 cup of sugar free almond milk, 2 packs of truvia, 3-4 sliced strawberries.1 scoop of whey protein.
Mid Morning: 4-6oz of 0% fat Greek style strained yogurt, 1/2 cup of strawberries or blueberries, 1 pack of truvia.
Lunch: 4oz of Chicken Breast, or other lean meat ( Pork tenderloin, Fish, etc) Large Salad with  2 Tblspoons low fat salad dressing.1 small potato, sliced with Greek yogurt and dill
Mid Afternoon: 1/2 cup of low cottage cheese, 5-6 strawberries, or 1/2 cup blueberries, or 1 sliced peach
Dinner: 4-6 oz of lean meat ( Chicken, fish or lean pork) can be cooked in 2 tablespoons of good oils ( EVOO, Flax seed, etc) Unlimited amount of green veggies ( Green beans, broccoli, spinach, etc) Large salad with tomato, cucumbers, spouts, etc. Top with low fat salad dressing, or the juice of a lemon, sal pepper and Italian seasoning.
After Dinner snack: 4-6oz of 0% fat Greek style strained yogurt, 1/2 cup of strawberries or blueberries, 1 pack of truvia. 

If you notice, even on Carb days there are no carbs ( with the exception of what is in the yogurt or cottage cheese)  after lunch. Complex carbs for breakfast, and lunch only.

Carb Restricted Day: 

Breakfast: 1 egg with 2 egg white scramble or egg beaters omelet. Can have with Salsa, low/no fat cheese.
Mid Morning: 4-6oz of 0% fat Greek style strained yogurt, 1/2 cup of strawberries or blueberries, 1 pack of truvia.
Lunch: 4oz of Chicken Breast, or other lean meat ( Pork tenderloin, Fish, etc) Large Salad with  2 Tblspoons low fat salad dressing.
Mid Afternoon: 1/2 cup of low cottage cheese, 5-6 strawberries, or 1/2 cup blueberries, or 1 sliced peach
Dinner: 4-6 oz of lean meat ( Chicken, fish or lean pork) can be cooked in 2 tablespoons of good oils ( EVOO, Flax seed, etc) Unlimited amount of green veggies ( Green beans, broccoli, spinach, etc) Large salad with tomato, cucumbers, spouts, etc. Top with low fat salad dressing, or the juice of a lemon, sal pepper and Italian seasoning.
After Dinner snack: 4-6oz of 0% fat Greek style strained yogurt mixed with 2 tablespoons of sugar free jam.

The only real change is in Breakfast and lunch....if you notice...no carbs.There are carbs in the diet with fresh fruit, but no complex carbs.

You MUST drink 6-8 glasses of water a day. I also recommend at least 1 cup of coffee, and 2-3 cups of green tea or black tea throughout the day...this will keep up your energy along with giving you a thermogenic effect.

For your snacks( mid afternoon or after dinner) you can substitute my protein smoothie if done after a work out: (One cup of sugar free almond milk, 4-5 frozen strawberries, 1 scoop of Whey Protein powder, i pack of truvia)

Let me stress, these are just examples of my typical daily food intake.....I do vary my food frequently...and a lot of variety...I AM the Amateur Top Chef after all...LOL! in a seperate post I will give a list of healthy foods to eat...


This is were I'm going to lose you!! But you MUST work out!! How many of you have been in the Military?? I was in the Marine Corp...but one thing all branches of the service have is what????? PT!!! every morning before breakfast what did we do??? "Up in the morning with the rising sun, gonna run all day till the running done"...any of you remember you DI's singing that cadence???

It is important before we  " Break Fast" to get our body to use up our glycogen reserves and be in fat burning mode...and that means PT...Cardio before breakfast.  Have you EVER seen fat soldier right out of boot camp??? Heck no!!! I can tell you...we had lots of fat guys that joined the Corp, but everyone finished boot camp as a lean, green fighting machine!!

Cardio MUST be done daily, even on weight training day. Don't have weights...thats OK, push ups, Squats against wall, Chin ups will all give you the same effect. I recommend starting off with at least 20-30  minutes and building up to 40 minutes of  HIGH INTENSITY Cardio ( treadmill, elliptical, stair climber,  DOUBLE TIME WALKING etc)...have you ever seen a fat sprinter?? during your walks or treadmill...speed it up...Run for short periods of time...20-30 second burst...then back to a "double time" pace.

Weight training:

You don't have to be a "gym rat" or a "Dude Bro" as my daughter calls them. ( why Dude bro???...go to them gym and listen.... Dude....Bro....Dude...Bro...this is what the majority of the conversation.sounds like..something like..." Dude...I just got an excellent pump on my Biceps......replied by " Bro...your biceps are totally jacked!")

For most,  I would say a five day a week split. The Key...DO NOT OVER TRAIN THE MUSCLES. The biggest complain I hear is " I don't want to look like a bodybuilder, or I don't want big muscles" My reply...are you serious??? If looking like a bodybuilder was EASY everyone that goes to the gym would look like Arnold. 

The truth is, it is not easy to look like a bodybuilder!! Years of intense training, STRICT diet, proper supplements and truth be told, proper cycles of anabolic steroids. Yes I said it. Steroids. It is NEARLY impossible to look like a competitive bodybuilder without having a proper understanding and dosing of steroids, period. Can it be done without steroids...yes...but go look up "Natural bodybuilders "and compare them to the men and woman in Flex......no comparison. And for the record, I do NOT support the idea of anyone using Steroids unless one is a professional athlete, under medical supervision and has weighed the cost of taking them. My older brother DIED partial due to his abuse of anabolic steroids.


Flat Bench Press - 8-12 Repsx4
Incline Dumbbell Press - 8 Repsx4
Dumbbell Flys (flat Or Incline) - 8 Repsx4
Dips - 10 Repsx4
Calves - 15 Reps
Abs. leg raises-20 Repsx4
Two mins rest between each set and 3 min rest between each movement.

Holding all movements two seconds at top of movement

Empty stomach morning cardio HI 40 mins

Hold for 2 seconds per rep!! Hold the Flex!!
Lat Pulldowns - 12 Repsx4
Wide Grip Rear Pulldowns - 12 Repsx4
2 min rest between each set and 3 mins between each movement.

Seated Pulley Rows 1 set of 8 no rest and move right into
Single Arm Dumbbell Rows 1 set of 8 each arm
rest 1 min and repeat 5 times.
Abs crunches- 12-20 Repsx4

Wenesday off

empty stomach morning cardio HI 40 mins

Standing Dumbell Press 1 set of 8 no rest move right into
Lateral Raises 1 set of 8 no rest move right into
Dumb bell Upright Rows 1 set of 8
Rest 2 mins and repeat. do this 4 times.
Rest 3 mins.

Seated Bent Over Lateral Raises -10 Repsx4
Shrugs - 15 Repsx4


Bicep Barbell Curls - 8-10 Repsx4
Preacher Dumbell Curl - 8 Reps x4
Standing Dumbbell Curl - 8 Repsx4
Tricep Cable Pushdowns - 12 Reps x4
Dips - 10 Repsx4
Standing Barbell Extensions - 12 Repsx4
Skull Crushers 8 RepsX4
Abs crunches - 12-20 Repsx4

Empty stomach morning cardio HI 40 mins( run)

Squats - 8 Repsx4
Deadlifts 5 Repsx5
Leg Presses - 10 Repsx4
Calf Raises - 15-20 Repsx4
Abs leg raises - 12-20 Repsx4
Sunday off

That's it!! nothing esoteric about it...just hard work!!! Are you ready to take the challenge??? To look the best you ever have in your life??? Join me in getting healthy, in shape and HOT!!!

Wednesday, March 9, 2011

Shell Fish Ceviche with Roasted Pork Tenderloin

I wanted to create my own healthy version of a "Surf and Turf" meal . Pork Tenderloin is a great healthy alternative to having beef for dinner, and almost is identical to chicken breat for calories and fat.
3 oz. of pork tenderloin will  give 139 calories; 24g protein; 4.1g fat (1.4g saturated, 0.49 polyunsaturated)

My biggest problem with pork is that almost everyone overcooks it making it dry and tasteless.  Trichinosis, the reason most of our parent over cooked pork to death is virtually eliminated in pork, typically an internal temp of 141 degrees is more than enough to kill anything bad.  Thee are a few secrets one can use to make pork extremely tasty and juicy. Brine, don't over cook, and letting your meat rest before slicing.

I never ate ceviche till I moved to Southwest Florida and wow...what I great surprise! Raw fish that has been "cooked" in citrus juice....the beauty of Ceviche is you can be creative! Add the types of fish, seafood you like. Some items like shrimp and some other shellfish should cooked first. I was deeply inspired by Top Chef 's Howie Kleinberg from seasons 3 ceviche.

I hope you enjoy this meal. It is easy to prepare, very healthy, low calories, virtually carb free and simply delicious!

Shell Fish Ceviche


  • 1lb of mussels ( I use farm rasied which don't need to be "debeared")
  • 1 lb of bay scallops ( You can use large scallops and cut, but why?? Bay scallops cost less!)
  • 1 lb of pink shrimp
  • 1/2 lb of white fish ( cod, tilapia..your choice, personally, I'm not a fan of tilapia) cut into small pieces
  • 4 limes, juiced
  • 4 lemons juiced
  • 1 large honeybell tangelo* ( see note below)
  • 2 scallions, sliced medium thin, including greens
  • 1/2 medium sweet onion, sliced thin
  • 1 medium red bell pepper, petite diced
  • 1/2 cup of grape tomatoes, sliced in half
  • 1 mango, diced
  • 1 tablespoon of Old Bay Garlic and herb
  •  5-6 sprigs of cilantro to taste
  • salt and pepper to taste
*if you can not find a honeybell tangelo ( they are ONLY in season for a month or so and I believe exclusive to Florida) Use the juice of one medium sweet orange and 1 tangerine)

In a large pot, bring water to a rolling boil, salt moderately ( When cooking shellfish, I salt to "Ocean water" )
Cook mussels 3-4 minutes till they open and put in ice bath. In same water, add old bay and add shrimp, cook 1-2 minutes till pink and remove and add to ice water bath. Clean shrimp, remove shells, legs. Remove mussels from shells. In a large glass bowl, add mussels, shrimp,  bay scallops, fish. Salt everything and let stand for a few minutes. Juice all of the citrus, I recommend throwing the citrus in the microwave for 10-15 each to allow maximum juicing. Add citrus juice to seafood, add scallions, onion, peppers, tomatoes, cilantro and mango. Pepper to taste. mix all ingredients with hands. all seafood should be completely covered in citrus juice!! If not, try a different bowl, or add more citrus juice ( use in same proportions). Cover bowl in plastic wrap and chill at least 2 hours, ( You can make this over night, even better!)

Serve in Martini glasses and enjoy!!

Ken's Roasted Pork Tenderloin

  • 1.5-2lb Pork Tenderloin
  • nonstick vegetable oil spray
  • Ken's pork rub * (see note)

*Ken's pork rub: You can make this in large quantities and store in  air tight dry containers.

  • 4 tablespoon of prepared chili powder
  • 2 tablespoons of ground cumin 
  • 1 teaspoon of red pepper
  • 2 teaspoons of kosher salt
  • 1 teaspoon of of coarse ground black pepper
  • 2 teaspoons of garlic powder
  • 1 teaspoon of  dried ground chipotle
  • 2 tablespoons of paprika
Mix all ingredients together, rub on any pork dish for a great flavor!


Spray tenderloin lightly with vegetable oil spray and rub rub pork with my pork rub. Wrapin plastic wrap and refrigerate for 2-3 hours ( better if you do this the night before and lety set over night)

Preheat oven to 375 degrees.  Over high heat, heat a nonstick sear pan, or other large pan, spray lightly with nonstick oil.  Remove tenderloin from plastic wrap and sear all sides, about 1 minute per side till you can see the sear marks (I use a nonstick grill pan that leaves grill marks). Once meat is seared, put in oven, for 20-22 minutes......DO NOT OVER COOK!!!!!

Remove from oven and wrap tenderloin in foil, alllow to rest for at least 10 minutes ( the foil holds in the heat while it is resting and allows for some additional cooking). Once meat is rested ( this allows the meat to be extremely juicy!) slice and serve!

    Saturday, March 5, 2011

    Cod with Shaved Mushrooms and Truffle Oil and Cauliflower Puree

    Good food does not have to be overly complicated, have a arms length of ingredients nor be bad for you. Tonight's dish was very easy to prepare and simply delicious.

    I use a slight...and I mean slight amount of truffle oil to finish the dish. No reason to go overboard with the truffle oil, as it will just give you wasted calories, but more importantly, it will over power every other flavor, If you've never used truffle oil, be careful because it is very easy to over do. Also make sure you purchase a quality product, most truffle oils are garage and contain little to no truffle at all and taste artificial at best.  The oil by Urbani is a good product and can purchased from Amazon.com

    Cod with Shaved Mushrooms and Truffle Oil


    • 1.5 lbs of Cod cut into four pieces ( I used two pieces)
    • 2 large portobello mushrooms, shaved on madoline
    • 1 clove of garlic, crushed
    • Black pepper to taste
    • Kosher salt to taste
    • Pam Organic Olive oil spray
    • Truffle oil to drizzle ( less than 1/4 teaspoon)
    In a large nonstick pan , heat over medium high and lightly coat pan with Pam Olive Oil, heat and add cod that has been salted, peppered and rubbed with the crushed garlic . Cook on each side about 3-4 minutes,. Add mushroom to pan after first side of fish has cooked, you do not wat to over cook these mushrooms as they have been shaved thin and don't take long to cook. Serve with Mushroom on Cod, and lightly drizzle with truffle oil.

    Cauliflower Puree

    Clean and remove stem from one large head of cauliflower, remove flowerettes and place in steamer, heat in steamer about 5 minutes till totally tender. Put cooked cauliflower in food processor with 2 teaspoons of 0% fat strained greek yogurt (I use FAGE) 1 teaspoon of salt, 1 clove of garlic, and black pepper, puree till smooth.

    Greek Chicken With Mushrooms Rockefeller

    In my quest of eating healthier and making tasty food I have been trying multiple takes on classic dishes.I love stuffed mushrooms, but they are typically loaded with butter, fat and lots of other ingredients that are a "no no" for me right now. So this take on Rockefeller is delish and loaded with flavor.

    The Chicken dish is simple and this whole dinner, and the whole dinner from beginning to end took under 30 minutes to prepare. I also served this dish with caramelized cabbage with balsamic ,  and a home made tzatziki sauce.

    Again this is a low fat and almost zero carb dish. I used small amounts of shaved Parmigiano-Reggiano on the mushrooms, but that was the only added fat to the whole dish.

    Greek Chicken


    •  Pam no stick olive oil spray
    • 3 cloves garlic, chopped
    • 1 tablespoon  rosemary
    • 1 tablespoon thyme
    • 1 tablespoon oregano
    • 1 teaspoon savory
    • 1 teaspoon marjoram
    • 1 teaspoon of kosher salt
    • 1 teaspoon of lemon pepper
    • 1 lemon ( juiced and zest grated)
    • 3 boneless skinless chicken breast, cut into pieces

    In a large skillet preheat a nonstick pan over medium, spray with cooking oil. In a small bowl mike cut chicken, lemon juice, lemon zest, all the herbs, garlic, lemon pepper and salt. Let set several minutes and ad to hot pan, "stir frying" until down, about 5-6 minutes.

    Mushrooms Rockefeller


    • 18 fresh large white mushrooms ( about 1 pound) Stems removed and stems chopped and saved
    • Pam non stick Vegetable oil spray
    • 1 medium onion, chopped
    • 1 10-ounce pack frozen chopped spinach, thawed and squeezed dried
    • 1 tablespoon fresh lemon juice
    • 2 cloves of garlic, crushed
    • 1 teaspoon grated lemon zest
    • 1 teaspoon of Italian bread crumbs
    • 1 teaspoon of finely grated Parmigiano-Reggiano
    • Parmigiano-Reggiano shavings for garnish

    Lightly spray a baking dish with Pam non stick oil and preheat oven to 350 degrees. In a non stick saute pan, spray with Pam non stick oil and chopped mushroom stems, onion and garlic to pan. Cook over medium heat and cook to onions are translucent. Add spinach, lemon juice, lemon zest, bread crumbs, and cheese to pan. Cook an additional 3-5 minutes. Stuff each mushroom cap with mixture, and top with shavings of Parmigiano-Reggiano cheese. Bake in oven for 15-20 minutes till cheese is golden and bubbly.