During a recent chat with Dave Ruel, the “Metabolic Cook”, I asked him whether it will be alright if I shared a number of his fat burning recipes. I wanted to show my readers what kind of dishes and meals you can create yourself as part of a healthy fat loss diet plan.
These 3 recipes are taken from the Metabolic Cooking program which Dave created with his partner, Karine Losier. I chose to bring before you one breakfast recipe and two that can be eaten for lunch or dinner.
With each recipe, I’ll go over the ingredients, directions, and what I like about the overall dish.
Metabolic Cooking Recipe #1 - Protein Blueberry Pancakes
This is a breakfast recipe which I think is very creative as it takes a dish which is more like desert than breakfast and turns it into something else entirely.
- Calories: 228
- Fat: 0g
- Carbs: 29g
- Protein: 28g
- 6 egg whites (huge source of protein)
- ½ cup oatmeal (dry)
- Vanilla extract
- Pinch of cinnamon powder
- Pinch of stevia (considered a healthy sweetener)
- Blueberries (fresh or frozen)
- ¼ teaspoon baking soda
- Cooking spray
- First heat a frying pan until hot and then reduce to medium temperature.
- After mixing together all the ingredients in a blender, spray some pam (or other cooking spray), drop by spoonful onto the pan. (If you don’t have a blender just mix everything in a bowl with a spoon).
- When bubbles start to form, place evenly on pancake about 1 tablespoon blueberries.
- Let them set in before flipping the pancake.
- Makes about 4-6 pancakes depending on the size.
Things I like and Don’t Like
1. I like how this dish is rich in protein but I think that 6 egg whites is a bit too much. You can get a lot of protein from just 3 egg whites.
2. The blueberries are an excellent source of antioxidants which is excellent for your health.
3. Stevia is a much better sweetener than sugar is so this is another thing which I like.
4. The dish is easy to make, is low in fat, and not too high in calories. A good breakfast dish.
Here is how this dish looks when ready:
Fat Burning Recipe #2 – Metabolic Fried Chicken Fingers
- Calories: 215
- Fat: 3g
- Carbs: 17g
- Protein: 30g
- 4 cooked chicken breasts (4oz each)
- 2 egg whites
- 1 teaspoon coconut oil
- ½ cup bran buds
- ½ cup oatmeal
- 1 teaspoon onion powder
- Salt and pepper
- Preheat oven to 375 F. Prepare baking sheet by coating the coconut oil. Cut chicken breasts into 4 equal strips (you should have 16 strips total). Set aside. Grind oatmeal and bran buds in a food processor (or blender). Next, combine all dry ingredients in a large container with a tightly fitting lid. Shake well. This is your coating mixture.
- Add egg whites in a medium bowl. Dip each strip in the egg whites. Then dip each strip (finger) in the coating mixture. Make sure each piece is well coated.
- Place on the baking sheet. When all of your chicken has been coated and your baking sheet is full, place in the oven and bake for 10 mins or until golden. Then turn the fingers and bake for an additional 5-6 minutes.
Things I like and Don’t Like
- I like the high protein content of this dish, something which Dave Ruel’s recipes seem to share (probably from his bodybuilding needs).
- The frying is done in coconut oil which is a source of healthy fats.
- The use of oatmeal instead of bread crumbs is also a good choice.
- I don’t see any need to use egg whites and chicken together, although it does increase the overall protein contents of the dish.
Fat Burning Recipe #3 – Turkey Chili
This is a recipe which is a bit spicy. Dave Ruel uses a variety of fat burning spices in his recipes. This one is for 9 servings.
- Calories: 206
- Fat: 2g
- Carbs: 20g
- Protein: 27g
- 1.5 lbs of ground turkey or chicken (good protein sources)
- 1 cup of diced onion
- 1 diced red bell pepper
- 3 cloves garlic, minced
- ½ teaspoon of chili powder
- 1 teaspoon of curcuma
- 1 teaspoon of oregano
- 1 can (15oz) chick peas
- 1 can (15oz) red beans (more protein)
- 2 large tomatoes, diced
- 1 cup low sodium chicken broth
- Salt and pepper
- In a pan, cook the turkey, red pepper, onion, garlic for 5-6 mins, until it is almost cooked.
- Transfer everything in a big casserole. Add chili powder, curcuma, oregano, beans, tomatoes, broth, salt and pepper.
- Make it boil.
- Reduce intensity and stir for 20 mins or until it reaches wanted thickness.
What I like about this recipe
- I like the fact that you can use either turkey or chicken.
- There is protein from animal and plant sources so you get a good variety of protein.
- There’s a lot of flavoring in this dish but not too much calories.
- The spices may help you get a metabolism boost.
- This dish does take a bit longer to make than other Metabolic Cooking recipes, so you need to make the time for it.
As you can see, Dave Ruel produces a variety of dishes that you can cook for yourself at home with little work. These recipes are great for people who want to build lean muscle and lose fat. But, don’t expect miracles from these dishes. You still need to be active and to eat reasonable portions to lose weight. Check out Metabolic Cooking for more of these recipes.