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Wednesday, February 11, 2015

So You've bought all this wonderful and nutritious food... Now let's prep and cook it!!!

I bought a grocery cart full of stuff at Trader Joe's yesterday....

Some of it already prep'd....

Some of it requiring prep and cooking.

Here's the 20 oz of Ground Turkey Breast seasoned with salt, pepper, Hot Madras Curry Powder and TJ's 21 Seasoning Salute with an added wet mix of 1 beaten egg, 1/2 teaspoon of Tabasco, 1 tablespoon of Balsamic Vinegar and 2 tablespoons of TJ's Sweet and Hot Mustard.

Now for the veggies prep for the turkey -

1/3 red bell pepper
1/3 green bell pepper
1 large jalapeno
1 sweet onion
1/3 fuji apple
Handful of fresh basil....

What's missing from this mix?


You always season everything you add to a dish BEFORE you add it.

It's called seasoning by layers and it is the best way to ensure that the dish is properly seasoned and attains maximum flavor BEFORE it goes to the table.

If you ever hear someone say, "You can salt to taste".... That means they didn't season properly in the process of cooking.

Contrary to popular opinion, I think you add LESS salt to a dish if you season by layers and during the cooking process because it absorbs the salt into the food as opposed to layering the outside of it like you do when you season after cooking at the table.

Just my 2 cents worth....

Mix the pile together....

And add to the the seasoned, wet turkey mix.

And mix the veggies in.

It's better to let all this marinate together overnight but I wanted a nice lean protein patty for breakfast so I formed up a massive handful...

And plopped it down in a smoking hot cast iron skillet.....

You want that skillet really hot so it sears the outside of the patty and seals all the moisture in.

Take the rest of the mix and seal it up...

And into the fridge for the next 6 meals.

Meanwhile back at the skillet, flip that patty and look at that browned coating and all those fresh veggies cooked right in with the meat.

This is 99% lean ground turkey breast so you don't want to overcook it but this 10 oz patty has at least 60g of protein for only about 300 calories!

Check this out:  

While I was prep'g the turkey mix, I boiled some eggs (in the background) and prep'd some sweet potatoes and parsnip and preheated the oven to 400 degrees.

Want more protein?  

Here's another 30g!

And I added another 10g of protein via a boiled egg and some sweet and hot mustard and a couple of strawberries for color and sweetness.

If you're not eating like this, you don't know what you're missing.

My daughter has found the Paleo way and has dropped 15 lbs and is sending me pics and recipes of dishes that show me that the Student has become the Master!

And here's a pan of root vegetables to supplement meals for the next week.

Great taste and slow release carbs!

Everybody has the same 24 hours in every day.

If you're not spending at least 1 of those 24 preparing you and your family good, nutritious food, then you might want to reconsider your schedule.

The payout for good nutrition is worth it!


  1. I hope that "1 hour" comment is for me. Also, those almost look like daddy burgers, a texas legend