Oven Roasted Broccoli – That Rocks!

Oven Roasted BroccoliSteamed broccoli with nothing on it is a boring food many bodybuilders eat.  There is no question it is healthy and nutritious as its full of minerals and vitamins, including A, C, E, and K, has plenty of fiber, is very low calorie (160 calories per pound), and has a low glycemic index of 10. It is also extremely filling, great for endomorphs and anyone dieting.

The problem with broccoli is that it can be pretty boring by itself, and so many people do not know how to cook it at all, never mind in a interesting fashion. Some recipes, like this one, and Dave Ruel’s Beef and Broccoli stir fry, will make you wonder why you never loved broccoli before!

This is amazingly easy to cook

This simple roast broccoli recipe with olive oil, garlic, salt, and pepper is not only delicious, but it is amazingly simply to cook. My uncle who has hated broccoli his entire 80+ years actually loves it.

It is great as a side dish, as a snack, and also as a light meal. It’s not only good when fresh and warm, but is also pretty nice to snack on cold or room temperature – I often do.

A pound of this roast broccoli, even with the olive oil, is a very filling 400 calories or so! For a pound of filling food that is nothing! Especially nutritious food!

Ingredients:

Roasted Broccoli Ingredients
Not Many Ingredients Needed!

One pound broccoli – I often buy mine precut into florets at the supermarket or in 2 lb bags from Sam’s Club. It’s not hard to cut yourself either.

  • 2 tablespoons Olive Oil – Extra Virgin Olive Oil is best
  • 1 tablespoon chopped garlic – You can buy it chopped and in a jar from markets, or chop it yourself (a garlic press makes it pretty easy). Feel free to add more or less as you prefer.
  • ½ teaspoon Kosher SaltKosher salt is simple a pure salt with large crystals. You can use regular salt if that is all you have and it works just fine.
  • ¼ teaspoon pepper – Fresh ground preferable, but any pepper works well

Turn the oven onto 420 degrees so it can preheat.

Rinse the broccoli florets and set them aside to dry.

Meanwhile, mix the other ingredients into the olive oil a small bowl. You’ll want to coat the broccoli with this olive oil mixture.

Olive Oil, Salt, Pepper, Garlic
Olive Oil, Salt, Pepper, Garlic

You can toss them together in a bowl, but the easiest way to do this I’ve found is to put them in a large ziplock bag and shake them back and forth for a few minutes. They’ll never be 100% perfectly coated evenly and it doesn’t matter so don’t stress.

Now you want to put them in a baking pan. You can cover the baking pan in aluminum foil to make cleanup easier if you’d like. The type of baking pan doesn’t matter; use what you have. A cake pan, cookie sheet, sheet pan or anything similar works equally well. I even

used a muffin tin once when I had nothing else to use!

Once the oven is heated to temperature (they usually beep, and the “preheating” indicator or light will go off), put the pan in the oven.

You want to cook it for about 20 minutes, until the broccoli just starts to brown around the edges. I usually check it at 15 minutes as ovens can vary. If you want, just pull it out after 20 minutes and it’ll be great.

Enjoy!

Broccoli is a very nutritious food, which is who so many meal plans include it. Cooking it so it isn’t boring very easy with this recipe!

For variety, you can also some some hot pepper flakes to the olive oil mixture, or sprinkling and tossing with Parmesan cheese or breadcrumbs when it’s done.

 

Ted’s Ugly Anabolic Eggs

I start many mornings with my Ugly Anabolic Eggs, a relatively high protein and low fat egg dish that is very very easy and quick to cook. It’s one of my favorite recipes, together with a quite a few from Anabolic Cooking.

It is more of a way of making eggs than a precise recipe, because I tend to throw in whatever I have handy. We’ll see how I normally make these, and discuss substitutions as well.

Ugly Anabolic Eggs IngredientsFirst, assemble the ingredients. You’ll need:

  • 1-4 Eggs: If the eggs are organic, I’ll usually use more, if regular, I use 1-2 eggs.
  • Egg whites (optional): If only using 1-2 eggs, I’ll add some egg whites. I buy these from the supermarket ready to go and in cartons. Sometimes I’ll also have egg whites left over from recipes that only call for egg yolks.
  • Butter: One small pat of butter so that the eggs do not stick to the pan.
  • Veggies: I add whatever veggies I have conveniently around. Commonly I use mushrooms, and either green onions or red peppers or both. I’m using mushrooms and green onions in this example.
  • Humus: Man I love humus: high protein, low glycemic index, and delicious. I bet you didn’t know it rocked in eggs? If I don’t have humus sometimes I’ll substitute guacamole, pesto, or avocado. Of course you can also add meats like bacon, sausage, or even turkey!

Notice the emphasis on healthy ingredients. I do sometimes go wild and add less healthy ingredients (like bacon!). Moderation over the long term is the key.

Step one: Precook veggies if you like.

Now vegetables are great raw, and you can add any kind of vegetables you’d like. Some vegetables I like to precook a little bit in the pan. For example, I love mushrooms and usually add them to my Ugly Anabolic Eggs, but I prefer them cooked. I also like my broccoli cooked so if using that, I precook it a little bit.

I like to sauté the veggies in a little water. You can use butter or some kind of oil, but I use water to keep the fat content lower.

Add the washed and sliced vegetables to a pan with a couple of tablespoons of water and cook over a medium heat for 5 minutes or until done to your liking. Stir them occasionally so they cook evenly, and add a little more water if all the water evaporates.

When done, pour out any remaining water, and push the veggies over to one side.

Step two: Add butter and eggs

Mixing The EggsAdd a pat of butter, about ½ a tablespoon. Melt it and cover the bottom of the pan.

Now add the eggs (and optional egg whites). I crack them and add them straight into the pan. Don’t worry about not breaking the yolks or making a mess.

Stir the eggs, veggies, and anything else you’ve added so they cook. The eggs will mix somewhat and the yolks will break.

You could have previously scrambled the eggs in a bowl, but that is more work and more cleanup, and easy is important!

Note: Dave Ruel the Muscle Cook also has some killer egg recipes including his awesome Mexican breakfast scramble, low carb spinach scramble, and turkey spinach omelet.

Step three: Add humus when almost done  

When the eggs are close to all cooked, about 2-3 minutes, add a couple of heaping tablespoons of humus. Remember you can substitute. For example last week I used pesto one day and guacamole another day as I was out of humus. Of course you can add multiple things at this stage if you’d like too!

Stir for another minute.

Ted's Ugly Anabolic EggsStep four: Add raw veggies and put in a dish

Now add any raw vegetables you may like (washed and sliced). In the picture I’ve added green onions. Stir until fully mixed and transfer to a dish.

If you’d like, add salt, pepper, hotsauce, salsa, etc. Enjoy!

My most common Ugly Anabolic Eggs are with mushrooms, humus, and green onions. I do however use whatever I have handy.

Feel free to experiment and add whatever you’d like.

It’s more a quick and easy style of egg than an absolute recipe!

Running for Bodybuilders

Running can be a great, or not so great, addition to a bodybuilder’s workout routine. For many bodybuilders it is simply awesome.
Nicely Muscular Woman Running

Bodybuilders CAN run

First let’s dispel the silly notion that bodybuilders cannot run. Of course they can. At well over 200 lbs of (semi-ripped at the time) body weight I ran my last half marathon. I’m not fast, but I wasn’t fast before I started bodybuilding either!

Although regular long distance running is not recommended for bodybuilders, such as multiple ½ marathons a year, marathons, and ultra marathons, running short to moderate distances a few times a week can be great.

Running helps control body fat

Cardio, also known as aerobics, is great for bodybuilders unless it is excessive. It is after all, catabolic. However it also helps control body fat.

You do NOT need to change your diet to run. Runners often go on and on about carbo loading and all kinds of nonsense. I ran my last half marathon while on a low carb diet, actually in ketosis! Yup, my body was burning fat for energy!

It does not matter, at least at our level. Perhaps if running in the Olympics it does . . .

Potential problems with running

  • Running puts more wear and tear, and hence needed recovery time, to your body. It can push you over the hump to overtraining if you already are training very heavily. Running is high impact unlike many other forms of cardio like cycling and walking.
  • Excessive running, and yes running can be very addictive, will definitely lead to muscle breakdown.

    Now if you get totally into running, that’s cool, but which type of freak looks better to you?: A massive ripped bodybuilder or an incredibly thin and unhealthy looking elite runner? I know my answer, and I also think somewhat muscular women are more attractive than gaunt women!

What are the advantages to running?

There are many, including:

  • You can do it anywhere. Although people looked at this big muscular guy a little funny while I was recently running along The Loire River in France, but it helped combat all the wonderful wine and food I was splurging on!
  • No special equipment required. For example I can run when travel which I often do, but I can’t ride my bike.
  • It’s time efficient. I get as good of a workout from running 30 minutes then probably biking for 90 minutes.

Now how much you may run depends on your body type. If you are a typical hard gainer or ectomorph, you will want to serious limit running and most cardio in fact. If you do not, definitely up the calories!

If you are an endomorph like me, and you easily put on fat and muscle, running is fantastic for you. Go for it!

If you are a mesomorph, you can certainly run, just don’t overdo it. I describe a mesomorph elsewhere as “a natural athlete who gains or loses weight easily. They naturally have a hard and muscular appearance, and they build muscle easily.”

I suggest started with maybe a mile, yes only a mile, and perhaps running 2-3 times a week. You can increase your distances over time and right now I run 5k (that’s 3.1 miles) about 3-4 times a week, of course in addition to my weight lifting workouts.

Funny thing about running, even if you hate it, it grows on you over time. This is great as it simple works very well for keeping your body fat low!