Chapter Sample - TurboCharged

From the authors of TurboCharged: Accelerate Your Fat Burning Metabolism,
Get Lean Fast and Leave Diet and Exercise Rules in the Dust
TurboCharged
Recipes
Delicious Fuel For
Your Fabulous Fat
Burning Machine
Dian Griesel, Ph.D.
and Tom Griesel
CONTENTS
Introduction
20
1. A TURBOCHARGED LIFESTYLE
21
2. TURBOCHARGED EATING FOR LIFE
22
3. TURBOCHARGING RATIONALE
23
4. TURBOPOWER FOODS
24
5. NO SUPPLEMENTS NECESSARY — JUST EAT SMART
27
6. TURBOCHARGING YOUR CHILDREN
27
7. PSYCH YOUR KIDS INTO HEALTHY EATING
28
8. FLAVORING WITH HERBS & SPICES
29
9. SEASONINGS CHECK LIST FOR VEGETABLES
30
10. A MIXTURE FOR THE SALT SHAKER
31
11. TO GO ORGANIC OR NOT?
31
12. SPOTTING SUGAR
33
13. WATCH OUT FOR HIDDEN MSG
34
14. POPULAR LOW-CALORIE FOODS
35
15. LOW-CALORIE BEVERAGES
36
Beverages
37
1. GREEN TEA LEMONADE
38
2. ICED MINT TEA
38
3. COFFEE-EGG BREAKFAST COCKTAIL
38
4. TOMATO JUICE COCKTAIL
39
5. CLOVED ICED TEA
39
Dressings & Dips
40
1. KNOW YOUR DRESSING
41
2. CREAMY CUCUMBER DRESSING
42
3. CLASSIC PESTO
42
4. VARIETY DRESSING
42
5. VINAIGRETTE SAUCE
43
6. ALL-PURPOSE BALSAMIC MARINADE
43
7. MEXICAN JET FUEL DRESSING
43
8. AVOCADO GRAPEFRUIT DRESSING
44
9. CREAMY CUCUMBER DRESSING
44
10. CREAMY CELERY DRESSING
44
11. MUSTARD SALAD DRESSING
44
12. CREAMY TOMATO DRESSING
45
13. CASHEW MAYONNAISE DRESSING
45
14. TOMATO DRESSING
45
15. FRENCHY FRENCH DRESSING
45
16. FRESH TOMATO SALSA #1
46
17. FRESH SALSA #2
46
18. GUACAMOLE 46
19. STILTON CHEESE BALL
47
20. FRESH LEMON DRESSING
47
21. GORGONZOLA SPREAD WITH WALNUTS
47
22. CRUNCHY GUACAMOLE
48
23. CARIBBEAN SALSA
48
24. FAST GUACAMOLE & “CHIPS”
48
25. BLACK BEAN SALSA
49
26. SHRIMP PATE
49
27. SPINACH ARTICHOKE DIP
50
28. TOMATO-CUCUMBER GUACAMOLE
50
29. SUPER EASY AVOCADO
50
30. EGGPLANT PATE
51
31. GARBANZO SPREAD
51
32. BLACK BEAN DIP 52
33. CREAMY PEANUT GINGER DIP
52
34. PARTY BEAN DIP
52
35. TACO DIP 53
36. GARLIC & HERB CHEESE SPREAD 53
37. CHEESY PIZZA DIP 53
38. SALSA DIP 54
39. BLACK BEAN SALSA
54
40. FRUIT SALSA
54
41. SMOKED SALMON DIP
55
42. SPICY GUACAMOLE 55
43. OLIVE SPREAD 55
44. CAVIAR FOR COWBOYS
56
45. COCKTAIL SAUCE
56
46. HUMMUS
56
Appetizers
57
1. TOMATO & MOZZARELLA CHEESE
58
2. EGG STUFFED TOMATOES
58
3. ORIENTAL BEEF IN LETTUCE WRAPPERS
58
4. BEEF & SPINACH ROLLS
59
5. SOUTHERN DEVILED EGGS
60
6. FRESH TACO “WRAPS”
60
7. MOZZARELLA SKEWERS
61
8. CILANTRO SHRIMP
61
9. ROSEMARY-SCENTED NUT MIX
61
10. BASIC DEVILED EGGS
62
11. HERBED DEVILED EGGS
62
12. CALIFORNIA DEVILED EGGS
62
13. GREEN CREPES
63
14. WATER CHESTNUTS
63
15. MUSHROOMS ITALIANO
64
16. STUFFED PIQUILLO PEPPERS
64
17. BEEF ASIAN LETTUCE WRAPS 65
18. DEVILED-SALMON EGGS 65
19. SPICY CALAMARI
66
20. LACY PARMESAN CHIPS
66
21. GARLIC SHRIMP WITH AVOCADO DIP
67
22. SCALLOPS/SHRIMP STUFFED AVOCADOS 67
23. FINGER HAM & EGG BALLS 68
24. SHRIMP & MUSHROOM APPETIZER
68
25. FRESH TOMATO SALAD 68
26. CURRIED DEVILED EGGS
69
27. BOILED SHRIMP
69
28. SHRIMP COCKTAIL
69
Soups & Stews
70
1. CHILLED BEET SOUP
71
2. SUMMER GAZPACHO
71
3. FRENCH ONION SOUP
72
4. LAYERED VEGETABLE STEW
72
5. MEXICAN BLACK BEAN SOUP 73
6. VEGETABLE CHILI
73
7. VEGETABLE-BEEF SOUP
74
8. HOME ON THE RANGE BEANS 74
9. TURKEY VEGETABLE STEW
75
10. GAZPACHO DELIGHT
75
11. SQUASH & ZUCCHINI SOUP
76
12. CHICKEN SOUP
76
13. ELISA’S SOUP
76
14. CREAM OF MUSHROOM SOUP
77
15. LENTIL & HAM SOUP
77
16. VEGETABLE STOCK
78
17. BEEF & VEGETABLE SOUP
78
18. FAST & EASY GAZPACHO
78
19. COUNTRY BEEF STEW
79
20. EASY ARTICHOKE SOUP
79
21. QUICK BROCCOLI BISQUE
79
22. GROUND BEEF CHILI
80
23. MEDITERRANEAN LAMB STEW
80
24. CHICK PEA & ROOT VEGETABLE STEW 81
25. SPICY BLACK BEAN STEW
81
26. SPINACH & WHITE BEAN SOUP 82
27. SALSA GAZPACHO
82
28. MIXED BEAN CHILI
83
29. 15-MINUTE GARDEN VEGETABLE SOUP
83
30. MOROCCAN LENTIL & VEGETABLE SOUP
84
31. RATATOUILLE
84
32. SWEET POTATO-COCONUT SOUP
85
33. ARCTIC CHAR CHOWDER
86
34. CHICKEN STOCK
86
35. BEEF VEGETABLE SOUP
87
36. SEAFOOD STEW
87
37. CHILI CON CARNE
88
38. EASY BOUILLABAISSE
88
39. BUTTERNUT SQUASH SOUP
89
40. EGG DROP SOUP 89
41. KALE, TOMATO, & BEAN STEW
90
42. WINTER SQUASH SOUP
90
43. VEGETARIAN MINESTRONE
91
44. SPAGHETTI SQUASH
91
45. HOMEMADE CHICKEN SOUP
92
46. FAMILY BEEF STEW
92
47. ONION SOUP 92
48. NEW ENGLAND BEEF STEW 93
49. OUR FAVORITE VEGETABLE SOUP
93
50. SPANISH COLD SOUP
94
51. THICK VEGETABLE BLENDER SOUP
94
52. PARTY CHILI
94
53. STRACCIATELLA SOUP
95
54. ITALIAN GARLIC SOUP
95
55. SPEEDY INTERNATIONAL STEW
95
Salads
96
1. SALAD ANYTIME, ANYWAY YOU LIKE
97
2. FRUITED GREEN SALAD
98
3. TEX-MEX SALAD
98
4. BACON & EGG SALAD
98
5. BLACK & WHITE BEAN SALAD
99
6. QUICK GREEK SALAD
99
7. SPINACH SALAD CAPRESE
99
8. SEAFOOD & AVOCADO SALAD
100
9. SIMPLE COLE SLAW
100
10. COLORFUL CORN SALAD
100
11. JICAMA SALAD
101
12. CAULIFLOWER SALAD
101
13. CHINESE CABBAGE SALAD
102
14. FAST & EASY VEGETABLE SALAD
102
15. SUMMER SALAD WITH RED ONIONS
103
16. ENDIVE & ARTICHOKE SALAD
103
17. CUCUMBER-TOMATO DELITE
104
18. SNOW PEA SALAD
104
19. POTATO-VEGETABLE SALAD
105
20. MEXICAN TURKEY & BEAN SALAD
105
21. SALMON & JULIENNE VEGETABLES 106
22. ROMAINE & RED PEPPER SALAD
106
23. RED & BLACK BEAN SALAD
107
24. THREE BEAN SALAD
107
25. SALAD NICOISE
108
26. HEARTS OF PALM SALAD
109
27. SPINACH SALAD
109
28. GARDEN MARKET SALAD
109
29. BROCCOLI & AVOCADO SALAD
110
30. CUCUMBER WITH ONION SALAD
110
31. BEAN SALAD
111
32. GREEN BEAN SALAD
111
33. AVOCADO & SHRIMP SALAD
111
34. SPINACH & BEANS SALAD
112
35. GRILLED SWORDFISH SALAD
112
36. BACON & EGG SALAD
112
37. SLICED STEAK SALAD
113
38. THAI BEEF SALAD
113
39. EASY CORN & RED PEPPER SALAD
114
40. TUNA SALAD NICOISE
114
41. SALAD NICOISE
114
42. GREEK GRILLED LAMB SALAD
115
43. QUICK TUNA VEGETABLE SALAD
116
44. GRILLED CHICKEN SALAD
116
45. SPINACH-CHICK PEA SALAD
116
46. GRILLED TUNA & VEGETABLE SALAD
117
47. HEFTY CHEF’S SALAD
117
48. SWORDFISH & ENDIVE SALAD
118
49. CHEF SALAD
118
50. THREE BEAN SALAD
119
51. SPINACH-ONION SALAD
119
52. GREEK SHRIMP SALAD
120
53. WALNUT AVOCADO SALAD
120
54. BLACK BEAN, CORN & QUINOA SALAD
121
55. CHICKEN PESTO SALAD
121
56. SPINACH MUSHROOM SALAD
122
57. SOUTHWESTERN QUINOA SALAD
122
58. SALSA SALAD BOWL
123
59. CHERRY TOMATO SALAD
123
60. SESAME SPINACH SALAD
124
61. SPINACH, BACON & APPLE SALAD
124
62. AVOCADO-FROSTED CAULIFLOWER SALAD
125
63. SNOW PEA & WHITE CORN SALAD
125
64. VEGETABLE SALAD WITH FETA CHEESE
126
65. MARINATED VEGETABLE SALAD
126
66. LEBONESE SALAD
127
67. BIBB & WALNUT SALAD
127
68. PETITE CHICKEN SALAD
127
69. THAI CUCUMBER & RADISH SALAD
128
Vegetarian
129
1. FDA TIPS
130
2. PREPERATION TIPS
130
3. SPAGHETTI SQUASH
132
4. HERBED CORN ON THE COB
132
5. CHINESE VEGETABLE STIR-FRY 133
6. SUMMER SWEET CORN
133
7. GARLIC-ROASTED NEW POTATOES
134
8. ROSEMARY POTATOES
134
9. ROASTED ASPARAGUS
134
10. GARLIC POTATO STICKS
135
11. PEASANT-STYLE GREEN BEANS
135
12. SAVORY ITALIAN ASPARAGUS
136
13. ZUCCHINI STICKS
136
14. ITALIANO EGGPLANT & SQUASH
137
15. GRILLED ANTIPASTO
137
16. OKRA-TOMATO-ZUCCHINI MEDLEY
138
17. STEWED OKRA & TOMATOES
138
18. DILLED SPINACH WITH FETA
138
19. BRUSSEL SPROUTS
139
20. SAUTEED GREEN BEANS 139
21. VEGETABLE CONFETTI
139
22. BASIC SPAGHETTI SQUASH
140
23. EGGPLANT WITH ZUCCHINI
140
24. EGGPLANT NICOISE
141
25. EGGPLANT PARMIGIANA
142
26. EGGPLANT & RED PEPPER ROLLS
143
27. ZUCCHINI NOODLES
143
28. GRILLED SUMMER VEGETABLE PLATTER
144
29. OVEN FRIES
144
30. FRENCH-STYLE ZUCCHINI
144
31. VEGETABLE MEDLEY
145
32. CARROT COINS
145
33. GRILLED ROOTS & HERBS
146
34. CONFETTI COLESLAW
146
35. SPANISH GREEN BEANS
146
36. BAKED BUTTERNUT-SQUASH FRIES
147
37. NOT REFRIED BEANS
147
38. OVEN-DRIED TOMATOES
148
39. SWEET POTATO IN ORANGE CUPS
148
40. WINTER CANNELLINI PARMESAN CASSEROLE
149
41. FRENCH LENTIL SALAD
149
42. GRILLED PORTOBELLO MUSHROOM STACKS
150
43. LEMON & FENNEL MARINATED VEGETABLES
150
44. SPAGHETTI SQUASH WITH BLACK BEANS 151
45. MIDDLE EASTERN GRILLED VEGETABLE WRAPS
152
46. PARISIAN CARROTS
152
47. BROCCOLI & CAULIFLOWER STIR-FRY
153
48. ZUCCHINI
153
49. COLD LEEKS NICOISE
154
50. ITALIAN ASPARAGUS
154
51. GREEN BEANS & SUN-DRIED TOMATOES
155
52. ZUCCHINI & CORN SALAD
155
53. ASPARAGUS & MUSTARD VINAIGRETTE
156
54. BROILED EGGPLANT
156
55. SAUTEED EGGPLANT
157
56. EGGPLANT WITH ZUCCHINI
157
57. STUFFED EGGPLANT
158
58. VEGETABLE – NUT CASSEROLE
159
59. EGGPLANT PARMIGIANA #2
159
60. STUFFED EGGPLANT ITALIAN STYLE
160
61. SUPER HIGHWAY EGGPLANT
160
62. EGGPLANT CHIPS
161
63. EGGPLANT MÉLANGE 161
64. HERBED GRILLED TOMATOES
161
65. ITALIAN ZUCCHINI WITH ONIONS
162
66. HOT CAULIFLOWER
162
67. HERBED GRILLED TOMATOES
162
68. ZUCCHINI TREAT 163
69. ZESTY ZUCCHINI 163
70. GREEN BEANS OREGANO
164
71. GRILLED VEGETABLES
164
72. ZUCCHINI ON THE GRILL
164
73. PARMESAN BAKED ASPARAGUS
165
74. VEGETABLE MEDLEY
165
75. CHEEZY ZUCCHINI TREAT
166
76. CHOPPED ESCAROLE 166
77. LEMONED ASPARAGUS
167
78. RATATOUILLE
167
Eggs
168
1. PERFECT BOILED EGGS
169
2. PERFECTLY CENTERED EGG YOLK
169
3. NOT SURE IF AN EGG IS FRESH?
169
4. BASIC OMELETTE
170
5. CHEDDAR & HAM OMELLETE
170
6. POACHED EGGS
171
7. ITALIAN CHEESE FRITTATA
171
8. ASPARAGUS FRITTATA
172
9. HUEVOS RANCHEROS
172
10. ROASTED ASPARAGUS WITH EGGS 173
11. BEEF & EGGS 173
12. CORN & TOMATO FRITTATA
174
13. GOAT CHEESE & TOMATO OMELET
174
14. VEGETABLE SWISS OMELET
175
15. SPINACH, BASIL & TOMATO FRITTATAS
176
16. GOAT CHEESE SCRAMBLED EGGS
176
17. YELLOW SQUASH & GRUYERE FRITTATA
177
18. SPICY MEAT ‘N EGGS
177
19. HERBED OMELET
178
20. ZUCCHINI CANAPÉS
178
21. MUSHROOMS, ONIONS, & EGGS
178
22. SCRAMBLED EGGS
179
23. MEXICAN EGG CASSEROLE
179
24. CHEDDAR OMELET
179
25. MEXICAN OMELET
180
26. ONION & ZUCCHINI FRITTATA
180
27. SUPER FAST HERB SCRAMBLE
180
Fish
181
1. TIPS FOR PREPARING FISH
182
2. FLOUNDER EN PAPILLOTE
183
3. GARLIC FLOUNDER
184
4. SWORDFISH KABOBS
184
5. ISLAND SWORDFISH
185
6. BLACKENED TUNA 185
7. ITALIAN SCALLOP KABOBS
186
8. MEDITERRANIAN FISH STEW
186
9. SPICY SHRIMP
187
10. RED SNAPPER & ARTICHOKE KABOBS
187
11. GRILLED TUNA WITH BEAN SALSA
188
12. MUSTARD-DILL GLAZED SALMON 188
13. PEPPER MARINADED AHI TUNA
189
14. SWORDFISH ALMONDINE WITH CAPERS
190
15. SAUTEED FILLETS
190
16. SWORDFISH PROVENCAL
191
17. MEDITERRANEAN SWORDFISH STEAKS
191
18. RED TROUT & VEGETABLES EN PAPILLOTE
192
19. SEAFOOD STEAKS
192
20. GRILLED FIVE-SPICE FISH & GARLIC SPINACH
193
21. SALMON BURGERS
193
22. MAHI-MAHI WITH FRESH PINEAPPLE SALSA
194
23. SMOKED SALMON ROSES APPETIZER
194
24. SEAFOOD MARINARA
195
25. BROILED HALIBUT STEAKS
195
26. SALMON FILLETS WITH CUCUMBER RIBBONS
196
27. CHEESE-FLAVORED FILLETS
196
28. FISH WITH VEGETABLES
197
29. SEA SCALLOPS
197
30. SOUTH OF THE BORDER CERVICHE
198
31. EASY TUNA SALAD
198
32. SEA BASS CONTINENTAL
199
33. CURRIED ROCK LOBSTER
199
34. BROILED FRESH SALMON
200
35. BROILED LOBSTER WITH TARRAGON
200
36. FAST PARSLEY BUTTERED FISH
201
37. TILAPIA WITH MANGO
201
38. STIR FRY SCALLOPS
201
39. SEASONED SALMON
202
40. SIMPLY GRILLED SALMON
202
41. CILANTRO SHRIMP
202
42. SPICY SHRIMP MARINARA WITH FETA
203
43. GINGER SALMON SKEWERS WITH ASIAN SLAW
203
Meats
204
1. TIPS FOR PREPARING MEAT
205
2. SAUCY MEATBALLS
206
3. STERLING MEATBALLS
206
4. LAMB CHOPS WITH PARSLEY
207
5. CHEDDAR STUFFED HAMBURGERS
207
6. MEDITERRANEAN LEG OF LAMB
208
7. LOUISIANA HAMBURGERS
208
8. PORK & VEGETABLE PICCATA
209
9. STEAK AU POIVR
209
10. ROAST PORK
210
11. PORK BURGERS WITH ONIONS
210
12. GRILLED HAMBURGER WITH FRESH SALSA
211
13. LAMB BURGERS WITH FETA CHEESE
211
14. BEEF BOURGUIGNONNE
212
15. PIZZA BURGERS
212
16. LEMON MARINATED LAMB CHOPS
213
17. OVEN-BRAISED CITRUS PORK CUBES
213
18. MEDALLIONS OF LAMB WITH VEGETABLES
214
19. CHILI-STUFFED ACORN SQUASH
215
20. BEEF WITH ASPARAGUS & CHERRY TOMATOES
216
21. QUICK & EASY GRILLED TERIYAKI STEAK
216
22. NO-FUSS SLICED STEAK WITH VEGETABLES
217
23. VEAL WITH PEPPER
217
24. PORK BURGERS WITH ONIONS
218
25. EASY STIR-FRIED PORK
218
26. STIR-FRIED PORK & VEGETABLES
219
27. STIR FRIED PORK & VEGETABLES #2
219
28. VEAL CHOPS WITH MUSHROOM STUFFING
220
29. ROAST TENDERLOIN
221
30. BAKED VEAL CHOPS
221
31. CHEESY FLANK STEAK
222
32. LUSCIOUS LAMB 222
33. ROAST LEG OF LAMB
223
34. SIMPLE ROAST LEG OF LAMB 223
35. ITALIAN-STYLE STEAK & ZUCCHINI
224
36. STEAK ON SKEWERS 224
37. PORTERHOUSE WITH MUSHROOM TOPPING
225
38. SIMPLE BEEF TENDERLOIN
225
39. STEAK WITH SPINACH & BLUE CHEESE
226
40. LAMB CHOPS
226
41. TENDERLOIN WITH VEGETABLES
227
42. LONDON BROIL
227
43. ROAST LEG OF LAMB
228
44. LAMB CHOP BROIL
228
45. ITALIAN VEAL
229
46. TOMATO-TOPPED MEAT LOAF
229
47. EGGED VEAL CUTLETS
230
48. GREEK LOAF 230
49. LAMB WITH VEGETABLES
231
50. ROAST PORK
231
51. ROAST LEG OF LAMB
232
52. SPICY SPARERIBS
232
53. SOUTHERN ITALIAN POT ROAST 233
54. MEAT LOAF
233
55. CORNED BEEF & CABBAGE 234
56. SWISS BURGERS
234
Poultry
235
1. TIPS FOR PREPARING CHICKEN
236
2. ROASTED CHICKEN & VEGETABLES
237
3. CHICKEN WITH FETA & GREEK VEGEABLES
238
4. GRILLED TERIYAKI TURKEY CUTLET
238
5. SOUTHWESTERN TURKEY/CHICKEN
239
6. GINGER LEMON CHICKEN
239
7. ROASTED TURKEY BREAST
240
8. CHICKEN CACCIATORE
240
9. MEXICAN-STYLE ROAST CHICKEN
241
10. CHICKEN CACCIATORE
241
11. LEMON & ROSEMARY ROASTED CHICKEN
242
12. EASY BROILED CHICKEN
242
13. ROASTED TARRAGON CHICKEN 243
14. BROILED CHICKEN WITH CILANTRO SALSA
244
15. CHICKEN CACCIATORE #2
244
16. MEXICAN CHICKEN
245
17. CHICKEN RATATOUILLE
245
18. SPICY CHICKEN LEGS
246
19. SAGE CHICKEN WITH BELL PEPPER CURLS
246
20. BAKED CHICKEN
247
21. ROSEMARY CHICKEN
247
22. CHICKEN SALAD DELIGHT
248
23. CHICKEN IN RED WINE
248
24. COUNTRY CHICKEN
249
25. CITRUS BAKED CHICKEN
249
26. CHICKEN LIVERS & MUSHROOMS
250
27. CHICKEN IN SAUCE 250
28. LEMON BASTED ROAST CHICKEN
251
29. CHICKEN WITH FETA CHEESE 251
30. ITALIAN CHICKEN
252
31. LEMON CHICKEN 252
32. CHICKEN CACCIATORE #3
253
33. CHICKEN HAWAIIAN STYLE
253
34. SPEEDY CHICKEN IN FOIL
253
Desserts
254
1. WHEN YOU NEED “SOMETHING SWEET”
255
2. TIPS FOR DESSERTS
255
3. FOUR TWO-SECOND FRUIT DESSERTS
256
4. APPLE SAUCE
257
5. CARROTS & BANANAS SUPREME
257
6. RAW NUTTY BROWNIE ENERGY BITES
257
7. MELON & BERRY SALAD
258
8. LAYERED FRUIT DESSERT
258
9. COBBLER CRUMBLE TOPPING
259
10. CHOCOLATE PEANUT BUTTER TRUFFLES (GLUTEN FREE)
259
11. CHERRY WALNUT BITES
260
12. PEACH FLUFF
260
13. FRUIT NUT BONBONS
261
14. COCONUT MACADAMIAROONS
261
15. COCONUT CREAM PIE ICE
261
16. STUFFED BAKED APPLES
262
17. DATE STUFFED APPLES
262
18. PINA COLADA CRÈME FRUIT TOPPING
262
19. COCONUT DROPS
263
20. PEANUT BUTTER DREAMS
263
21. MOCK CHOCOLATE COFFEE CREAM
263
22. MERINGUE MUNCHIES
264
23. MERINGUE SHELL
264
24. NO-ATMEAL
265
25. BLUEBERRY WHIP
265
Introduction
TURBOCHARGED RECIPES: Delicious Fuel for Your Lean Fat Burning Machine
A TURBOCHARGED LIFESTYLE
Hopefully you are holding this book in your hands because you have read TurboCharged: Accelerate Your Fat Burning Metabolism, Get Lean Fast and Leave Diet and Exercise
Rules in the Dust. Ideally you are now in your best shape ever and you seek to stay in Cruise
Control, maintaining your new lean, fabulous, awe-inspiring physique.
If you haven’t read TurboCharged, you can certainly use any of the recipes in this book
and surely your health will benefit. However, we do recommend that you pick up and read
TurboCharged first. The reason? The TurboCharged program is holistic. What we eat to
keep our bodies fueled using body fat is only one small part of the overall program. You can
readily get a copy at amazon.com, on our website www.turbocharged.us.com, or inquire at
your local bookstore.
For discussion sake, let’s assume you have finished reading TurboCharged. Maybe you
are relatively new to the program, maybe you have reached the Winner’s Circle and now
you have shifted into Cruise Control. Either way, you are a life-loving individual who likes
to keep both your life in general, as well as what you eat interesting. We understand. That’s
why we decided to bring you some tasty recipes that will help you stay on the Expressway
or maintain your success in Cruise Control. For those who choose the SuperHighway, super
fast route to fat burning, we recommend that you stick with the basics outlined in TurboCharged. The simple route is the best route to getting to the lean physique you seek. However, occasional meals from any of these recipes are fine. Once you’ve reached your goal,
knowing that as humans we like spice and variety, feel free to incorporate some of these
recipes into your daily routine.
As a refresher to TurboCharged, all one has to do is commit to following these eight easy
steps:
„„ Forget whatever you learned in the past about dieting. „„ Measure your real success by tracking your body fat and your body composition. „„ Fill your tank with water upon awakening, prior to eating and immediately when the
first sign of thirst appears during or right upon completion of a meal. Also, TurboChargers continue to fill up with 16 to 32 ounces of water in intervals no greater than
two to three hours apart during the day.
„„ Rinse with a sorbitol based mouthwash and/or brush your teeth after drinking and
prior to eating. This will either help establish whether you are really hungry, or at
least delay your meal since we all know food doesn’t taste too tasty when accompanied by mouthwash or toothpaste. „„ TurboChargers are active. We walk, play, clean our own homes, wrestle with children,
park a little further in the parking lot, pack our own groceries. We know that everyday
activity helps to build flexibility, strength and keeps our bodies in fat burning mode.
„„ We incorporate Mini-Muscle workouts of one to three minutes, three to five or more
times a day. These keep our brain focused on retaining muscles (while making us
leaner and sexier)! „„ We fuel our bodies with foods that are based on our evolutionary development and
this keeps us burning excess body fat at all times. Our meals fall into one of six cat-
Introduction
21
TURBOCHARGED RECIPES: Delicious Fuel for Your Lean Fat Burning Machine
egories:
1. A meal with any amount of whole protein and/or fat alone or combined. This
would include beef, fish, pork, venison, chicken, eggs, cheeses of all kinds and
tofu.
2. A meal with any amount of fresh, whole fruits or vegetables. This includes baked
potatoes, sweet potatoes, avocados and olives.
3. A meal of 90% whole protein and/or fat (as outlined in #1) along with no more
than 10% vegetables. Think in terms of volume on a plate—not the calories of the
food group.
4. A meal of 90% vegetables and/or fruits along with no more than 10% whole protein (as outlined in #1). Again, think in terms of volume on a plate—not calories of
the food group. Use the “eyeball” rule.
5. A smoothie made with water (or ice) and a scoop of 100% whey, egg or pea protein powder that has no more than 3 grams of carbohydrate, about 25 grams of
protein and approximately 100 calories per serving.
6. A smoothie made with water (or ice) and 1-2 whole fruits and a scoop of 100%
whey, egg or pea protein.
„„ We visualize our goal of a sleek, lean physique regularly at intervals throughout our
day. (See The TurboCharged Mind book for more on this.)
TURBOCHARGED EATING FOR LIFE
TurboChargers know that “dieting” by any other conventional standard, other than the
TurboCharged holistic program is not effective in controlling weight, has never worked and
is destined to deliver failure coupled with plenty of depression and moodiness. We have
experienced the benefits of TurboCharging and know that this program provides the map to
get us permanently and once and for all to Leandom—the place we all want to live for the
rest of our lives.
TurboCharging works because each of the Steps work together to eliminate hunger.
Prior to TurboCharging, most people likely would have been deriving the majority of
their energy from a constant supply of sugar provided in countless forms by their diet. Because of this and the chronically elevated insulin levels this constant sugar consumption creates, the transition or “switch” to using body fat no longer works the way Nature intended it.
TurboChargers know that a diet containing sugar, refined carbohydrates and grains will shut
the fat burning process down totally. The steps in TurboCharged retrain your body to easily source energy from your body fat (and fat from your diet) along with the natural sugars
ingested from the fruits and vegetables we are now eating. TurboCharged foods healthfully
and nutritiously satisfy all of your energy needs. You develop a true hybrid system, which
will automatically and easily use all sources of available energy either from diet or body fat
in a seamless fashion. When you follow the steps, during periods when you eat less, instead
of converting lean body mass for energy, you will easily access your own body fat. This becomes obvious from the resulting lack of hunger and elevated feelings of well-being.
Introduction
22
Dressings
& Dips
TURBOCHARGED RECIPES: Delicious Fuel for Your Lean Fat Burning Machine
CREAMY CUCUMBER DRESSING
„„ Juice from 1/2 pink grapefruit
„„ I medium cucumber, peeled and
chopped
„„ 1/2 cup walnuts
2 cups lightly packed fresh basil
1 cup grated Parmesan cheese
1/2 -2/3 cup extra-virgin olive oil
1-2 cloves garlic, optional
1/2 cup tomato juice
1/2 tsp dry mustard
1/2 tsp salt
1/4 tsp black pepper
1/4 tsp paprika
1 Tbsp grated onion
2 Tbsps minced parsley
2 tsps chopped green pepper
Dash cayenne
Serves
4
1. Whirl basil, Parmesan, half the oil, and
if desired, garlic in a blender or food
processor until smooth.
2. Add more oil, if needed.
3. If you’re not ready to use the pesto immediately, cover and refrigerate it for up
to 5 days.
4. Or freeze if you want to store it longer.
5. Serve over your favorite cooked pasta,
or on bruschetta.
VARIETY DRESSING
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„„
„„
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4
1. Combine all ingredients in an electric
blender until smooth.
CLASSIC PESTO
„„
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Serves
Serves
4
1. Place all ingredients in a jar and shake
together vigorously until thoroughly
blended.
2. Cover and refrigerate when not in use.
Dips & Dressings
42