My solution is to apply the salad substitute. As such my standard (non post exercise) meal formula is protein + vegetables + salad.
Let's work from the base upwards, and I'll try and remember how this went (it was two months ago).
Salad
- Cabbage; shredded (fresh bag from the supermarket)
- Capsicum; sliced
- Tomato; chopped
- Vinegar; just a splash
- Oil; just a drop
I'm slow in the kitchen, so I'm all about the time saving techniques. With salad, I've been making one big mix at the start of the weekend, and using that as my base salad for the next 4 or so meals. Each night I just have scoop a portion straight into the serving bowl, add some tomato wedges, and then add dressing.
Vegies
- Oil
- Garlic; paste
- Ginger; paste
- Chilli
- Onion; diced (from the freezer)
- Pumpkin; chunks (from the freezer)
- Carrot; julienne (from the freezer)
- Soy sauce; a few splashes
- Oyster sauce; a few blobs
So I found these pumpkin chunks in the freezer section of woolies. Was dubious, but they work fairly well.
1. Heat the oil
2. Add the onion, garlic, ginger and chilli
3. Heat that up for a couple minutes
4. Add the carrot and pumpkin
5. Cook for 10-12 minutes, turning the pumpkin chunks to cook them through
6. Add some soy and oyster sauce
7. Remove a chunk to test it; drop it on the floor; throw it away; wipe up the mess
8. Test another chunk, more carefully
9. Put aside on low heat
Steak
- Oil
- Whatever's on special, preferably something lean
- Salt and pepper
1. Heat the oil
2. Season the upside of the steak
3. Chuck it in the pan, seasoned side down
4. Season the new upside
5. Leave it 2-3 minutes, flip, 2-3 more minutes
6. Remove, cut off a piece to see if you've cooked it right, probably get it wrong
7. Leave to sit for two minutes
The finish
1. Add the vegies to the salad
2. Slice the steak
3. Add the steak on top
4. Realise you've cooked too much steak so eat two bits before you take the photo
5. Take the photo
The analysis
Tasty. Pumpkin worked surprisingly well. Too much soy.
Recounted success at training the next day. Was pointed out to me that pumpkin is a starchy carb. Dammit!
