bodybuilding diet grocery list

[music] it's a non-training day,and it's our last day here in seattle. so we have 2 weeks left onthis transformation now, and i'm glad to getthe trip over with, to be honest with you, becausei've been traveling every other week during this transformation. we've been to l.a., been tocolumbus, been to new york, been to texas, and now seattle.

so it'll be good to get backinto the swing of things for the last couple of weeksin boise. my back is really tight fromyesterday's workout with mark. you know, i don't normallydead-lift that much, and i had to get my wife to helpme put my shoes on this morning, so i know that igot a good workout, and i hope you did, too. so now we're in week 10. foods have been very bland,very boring, but, you know,

i know that it's gonnaget me to the destination. but we have the honor today togo and meet up with christina dugdale, mark dugdale's wife,who's an absolute master in the kitchen. so let's head on over tochristina's place and see what she's got cooking up for us. hi, i'm christina. welcome to"cooking with christina,"

and i have chris gethinwith me today, and we're going to be cookingup a wonderful meal for dieters. chris is dieting right now,which means he is low on carbs, fat restricted,calorie restrictive, and he needs some good ideasfor livening up this dieting, and so we're going to be cookingup an appetizer, an entree, and a side. i'm really lookingforward to this. like, for the past 10 weeks now,i've just been eating out

of a tupperware container. the food's very bland. i'm not very creative when itcomes to cooking in the kitchen. the same bland chicken, thesame fish, the same bland eggs, and i've always heard thatmark dugdale seems to eat some amazing foods while he'sdieting, and i'm jealous. so now i'm here to find outexactly what these foods are about, and hopefullybe able to, you know, incorporate that intomy diet in the future.

so now, i'm coming here tolearn a few tips from christina. yep, and the keyto this is spices. if you have a goodspice cabinet, your meals are alwaysgoing to taste wonderful. and i really, really encourageyou to just experiment with the spices you have, and we'llbe talking about spices later. so this actuallyoriginated in south america, and it's an appetizer that'susually eaten with tortilla chips or some sort of chips,and it's actually low-fat,

so you can actually very easilyincorporate this into your diet. and i'm going tohave you make this. i have everythingready to go here. let's just go ahead and putthat shrimp into this bowl. these are the babyshrimps, the little shrimp, and the little shrimp areactually tastier than the bigger shrimp. just the little ones, and goahead and throw just a little bit of avocado in.

now, i know that you don'ttypically eat avocados when you're dieting. so it's just afew pieces in there? yeah, just go ahead andspoon in whatever you think that you'll eat, or whatever'sappropriate for your diet. let's justleave it like that. all right, andthrow in some tomatoes. all of them? it's up to you.

this is to your taste. there you go. all right, very good. and some onions, chopped onions. all of these? it's up to you again. some people like rawonion, some people don't. that's probably good,three-quarters of it. very good.

all right, so why don't you goahead and mix that together. this is such asimple, easy recipe. yeah, i normally stayaway from appetizers, just purely for the fact thatyou always associate it with being fattening. right, okay. so now what i'm going to haveyou do is squeeze a little bit of lime in there, and again, it's just a little bit to taste...

very good, yes, and ourfavorite, "lady cholula." oh, i love cholula. and again, this is to taste. just some hot sauce. yes, however much you wantin there... that's very good, and then we'll just grind somesalt in there... beautiful, yep,and mix that together. let's see how muchi can fit in this bowl.

appetizer. beautiful. give that a try... that is great. we're going to start withour ground buffalo, so chris, ha i'm going to have you dois open up the buffalo here. so what i have is i have2 1-pound bags of buffalo. we order this from a farm. it's called black bean meats.

and buffalo's so important for adieter because of the nutrients that are in the buffalo. wouldn't you say, chris? for sure. so now what i'm going to do,rather than cooking with oil or fat, because i have a nice pan. it's called a green pan, soit's essentially non-stick. i'm going to add just a littlebit of water to the pan... and what this is going to do,

it's going to allowthe meat to kind of absorb that moistureso it won't get too dry, because when you havea really lean meat, the danger is drying it out. and i'm going tostart it out on high, just till my pan heats up. and then we'll take it downa notch and put it on medium and let it simmer. so what i'm goingto season with--now,

this is important for you. i've said this before isspices are really important, your spice cabinet. it's really important to investin some really good spices, because what happens is you getused to just cooking chicken and your meats, but notincorporating any flavor to it. what's amazing is when youadd some flavor to your food, you don't feel thatcalorie restriction almost, because you're satiated.

your palate needs that flavor. so you're notcraving it as much? exactly, so what i havehere is a nice mix of turmeric powder, cumin seed,garam masala, and curry. and what i'm going to do is i'mjust gonna mix a little bit of everything together. these are complementary spices,meaning that they get along with each other, is thebest way to put it. we'll let that heat up, andwe'll move back here and start

talking about thiscauliflower mash. now, i don't know about you,but i love mashed potatoes. love it. love mashed potatoes,but when you're dieting, obviously you can't havepotatoes the way that you'd like to have 'em. so this is a wonderful way toget something that's as close as you can get to a mashed potato. and honestly, i've served thisto my children and they don't

quite taste the difference. it's pretty amazing. really, withoutany complex carbs? it's more fibrous. it is, and so youget all this nutrition, you get the fiber, and you getsomething that's a delicious accompaniment to your meat. so what i'm going to do hereis i have about 10 cups of cauliflower.

this is raw. you can also buy thisblanched at the grocery store. blanched means it's beenquickly put into boiling water, so it's partially cooked,which makes this process a little bit faster. so what we're going to do iswe're going to put water in this and let this boil down. and when it boils down, itwill start to break apart. then we're going to drain itand then we're going to mash it

really, really fine. but because you're ona fat-restricted diet, we're going to add imitationbutter flavor to it, just to add a littlebit more flavor to it, and we're going to just puta little bit of sea salt and it's going to be perfect. so why don't we go ahead andfill the pot up with just a little bit of water. i say a little bit, but youwant it to cover the top

of the cauliflower. and it's pretty amazingbecause the texture, so long as you have areally good blender, the texture is actuallyvery close to mashed potato. thank you, chris. all right, whenthat comes to a boil, we'll turn it down soit doesn't boil over. and over here we have our beef. it's already starting tocome to a boil and simmer.

so what you want to do is youwant to slowly start breaking it apart... like that? my stomach isstarting to rumble now. this is actually very quick. the meat gets cookedup pretty quickly. it's been about 10 minutesand our cauliflower has come to a nice boil, but it'sstill a little hard, so we have to wait a littlebit longer till it breaks up.

do you see that, chris? i can see it. i can definitely smellit, but now i can see it. yes, so we're just gonna turnit down just a little bit so it doesn't bubble over. so i know we're goingthrough this kind of quick, but don't worry. the recipe's going tobe on bodybuilding.com. all right, chris.

it looks like our meat is done. it's dried upa little bit now. it's taken all the water. it's still bubbling alittle bit of water in there, but when you turn it off,it still continues to cook, so i'm going to turnit off right now. but if you can seethat...it is ready. so what we're going to do now isnow we're going to add the salt, and again, i have sea salt.

i have sea salt in here. this is the same sea salt that ishowed you earlier... just gonna sprinkle that on top,and that meat is ready to go. but it looks like ourcauliflower is ready as well. it's pretty cooked, so whatwe're going to do is turn this off. now, you want this todrain really well... let it sit there for just a second. shake it around.

so chris, what we're going todo with this now is we're going to blend it with a hand blender,and this is something else that most households, just youneed to have a hand blender. it's an immersion blender. this is what an immersionhand blender looks like. that's new school. i'm used to doing with a fork. that's caveman style. so this is stainless steel,but you can also get this

in plastic. i should technically beusing plastic in this pan. what we're going to do iswe're going to just blend this down... okay, so now onelittle key to using an immersion blender like this isyou always want to be making a downward motion and lettingup on it as you come up, because if you don't do that,it's gonna splatter over everywhere.

and i'm sure chris would notappreciate having cauliflower all over his shirt. i don't know, itsmells pretty good. now we're gonna add a littlebit of this to our pot... now, this is gonna adda lot of flavor, and i don't even need to tellyou how nutritious garlic is. so we've added that. just gonna throw thatlittle piece away. we don't want to puttoo much garlic in.

and now we're gonna add a littlebit of salt and a touch of pepper... and we're gonnablend it one more time, but i'm gonna let you have thehonors of doing that with the hand blender, yes. is that enough? you got it.you're good. what you do isyou just tap it... so now we'll just spoon thisinto a dish...

nice ceramic dish here. how does that smell? can you smell that? you can smell the garlic. and there we go. check that out. does that look likemashed potatoes or what? and our meat is ready, sonow we have our meat and our cauliflower, and why don'ti serve you up some food?

what do you think? you ready? i'm ready. this is gonna be my bestmeal of the entire 12 weeks. got some meat here. get some cauliflowermash right next to it. look at that, your veggies. look at that. unbelievable,thank you so much.

does that look like a meal thati should be eating 2 weeks out from the end ofmy transformation? i think not. thank you very much. go for it, chris. thank you for watchinganother episode of "cooking with christina," this special"cooking with christina" and chris gethin frombodybuilding.com.

bodybuilding diet grocery list,

and just know that you can checkout these recipes on the web at bodybuilding.com, and we justthank you for joining us. come back tomorrow to findout why i run off screaming in the middle of a take.