Category Archives: Roc’s Recipes

A culinary exploration of military recipes when deep in space.

Greek Yogurt Chicken

Posted by Roc Wieler on

Let me tell you that if there’s anything harder than gaining healthy muscle mass, it’s maintaining healthy muscle mass. You scrutinize everything you eat, questioning “How does this benefit me?” You become a predator on the hunt for more protein in any form; you simply cannot consume enough.

Today’s recipe is to try to give us a healthy, delicious tasting meal that delivers over 70g of protein per serving! Sweet damn that’s good! Continue reading →

Protein Pudding

Posted by Roc Wieler on

Something that always amazes me is the excuses we’ve all made when it comes to healthy eating:

It’s too expensive.

We discussed that one HERE

It takes too long to prepare healthy food.

We discussed that one HERE

I’m really just a lazy fat ass that could care less

Well, you’ve come to the right place. I care. My readers care. Maybe someone will motivate you enough to start caring about yourself. Continue reading →

Caprese Arugula Salad

Posted by Roc Wieler on

It’s important to treat yourself. No, I don’t mean pizza cones, or bacon turtle burgers; geez you guys jump at the chance to throw away all your hard work.

It’s important to treat yourself AND still make wise eating choices.

Caprese Arugula Salad

INGREDIENTS

  • 3 vine-ripe tomatoes, 1/4-inch thick slices
  • 1 pound fresh mozzarella, 1/4-inch thick slices
  • 20 to 30 leaves (about 1 bunch) fresh basil
  • Extra-virgin olive oil, for drizzling
  • 150 grams arugula
  • Coarse salt and pepper

METHOD

  1. Stack alternating slices of tomatoes and mozzarella, adding a basil leaf and a pinch of arugula between each, on a bowl or plate.
  2. Drizzle the salad with extra-virgin olive oil and season with salt(I use Mrs. Dash salt free seasoning) and pepper , to taste.

It’s delicious, fun to make, fun to eat, and very filling. Not as healthy as your every day eating, but still pretty damn healthy for an occasional treat.

Perfect and light for the summer months. Enjoy!

Also note you can swap out the mozzarella for tofu slices, if you’re so inclined.

Sh*tballs for CCP

Posted by Roc Wieler on

For those of you completely out of the loop on current events:

  1. An internal document at CCP entitled “Greed is Good” was leaked publicly, revealing CCP’s internal discussions on implementing microtransactions for more than just vanity items, a direct contradiction to their publicly stated promises to players that any real money items would not give one player an advantage over another.
  2. The initial Incarna release is optional, meaning, if you uncheck the load station environment button, you get a shiny picture of a door. Incarna is also quite light on content with the initial release, and even still, those four walls and one avatar are causing massive hardware overheating and GPU consumption issues for many players.
  3. NEX – the elite luxury goods store that is part of Incarna, with the ability for players to buy clothing items ranging in price from $16 US – $60 US. As Wensley, a veteran EVE player and blogger put it, “We don’t have to worry about microtransactions at least. CCP implemented macrotransactions.”
  4. Continued lack of meaningful communication from CCP. There has been the pat corporate non-speak wherein a company says a whole lot of nothing, but at least it looks like they’re saying something.

My feelings are mixed on all of the issues going on currently, and I’m not really going to go into that, as there is enough drama already. And yet I do have many personal friends at CCP I’ve made over the years; really nice people that I respect and enjoy.

Since the sh*tballs are flying, this recipe is dedicated to them, may all their sh*tballs be as tasty as these.

PS. I can say shit, I’m just using the asterisk for comedic effect.

SH*TBALLS

INGREDIENTS

Syrup

  • 3 tbsp water
  • 2 tbsp sugar
  • 1 tbsp liqueur

Truffle candy

  • 200 gram chocolate
  • 90 ml cream
  • 1 tsp liqueur or essence
  • 200 gram chocolate for glazing truffles and making chocolate chips

METHOD

  1. Melt chocolate, pour in hot cream, add liqueur or essence (almond kind, for instance) and mix until homogenous. Put into a bowl set aside to thicken. It’s even better if you leave the mass to thicken for a night. Scoop chocolate and shape into balls. You can place a nut or raisin in the center.
  2. (optional to make even tastier) Melt chocolate on water bath, dip chocolate balls into melted chocolate and put on a plate to harden.

Probably one of the least healthy recipes I know, but sometimes you just need to indulge yourself, and hopefully this will help.

EDITOR’S NOTE:
This recipe is not part of Roc’s healthy lifestyle, nor do I endorse it to be part of yours. This recipe was posted in good humour to help alleviate at least a little of the tension between players and CCP. Have yourself a sh*tball of a good day.

Face full of protein, shake

Posted by Roc Wieler on

Sometimes the name for a recipe just writes itself. Do I really need to say anything more?

Face full of protein, shake

INGREDIENTS:

  • two scoops Optimum Nutrition 100% Casein Gold Standard slow release protein (vanilla)
  • 16 oz water (or no fat milk if you need the extra calories or calcium)
  • 1 avocado (pitted)
  • 1 tbsp flaxseed oil

METHOD:

  1. place all ingredients in a drink mixer or blender
  2. mix for one minute
  3. pour into glasses

Casein proteins are my new favourite thing. They are a slow-release protein, meaning your body stays anabolic for 24 hours, which is awesome. I chose avocado because it’s an excellent MUFA source (MonoUnsaturated Fatty Acid), which aids specifically in targetting belly fat. The flaxseed oil is also another great MUFA source, as well as omegas 3-6-9.

The vanilla protein is incredibly thick. When mixed with milk alone this is almost like trying to drink pudding. Combined with the surprisingly enjoyable taste of avocado, this is a fantastic, refreshing, and healthy summer drink.

Enjoy your face full of protein!

Stuffed Breasts

Posted by Roc Wieler on

Here’s a sauce so delicious, it’s missing only one thing: a little crunchy bread to dip in it. Make It a Meal: Serve with steamed asparagus or cauliflower, mashed potatoes or orzo pasta, and a glass of Vinho Verde.

Stuffed Chicken with Creamy Chive Sauce


INGREDIENTS

  • 4 boneless, skinless chicken breasts, (about 1 pound), trimmed of fat
  • 1 teaspoon kosher salt, divided
  • 1/4 cup plus 1 tablespoon all-purpose flour, divided
  • 3 teaspoons extra-virgin olive oil, divided
  • 2 large shallots, finely chopped
  • 1/2 cup dry white wine
  • 1 14-ounce can reduced-sodium chicken broth
  • 1/3 cup reduced-fat sour cream
  • 1 tablespoon Dijon mustard
  • 1/2 cup chopped chives, (about 1 bunch)

METHOD

  1. Place chicken between sheets of plastic wrap and pound with a meat mallet or heavy skillet until flattened to an even thickness, about 1/2 inch. Season both sides of the chicken with 1/2 teaspoon salt. Place 1/4 cup flour in a shallow glass baking dish and dredge the chicken in it. Discard the excess flour.
  2. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add the chicken and cook until golden brown, 1 to 2 minutes per side. Transfer to a plate, cover and keep warm.
  3. Heat the remaining 1 teaspoon oil in the pan over medium-high heat. Add shallots and cook, stirring constantly and scraping up any browned bits, until golden brown, 1 to 2 minutes. Sprinkle with the remaining 1 tablespoon flour; stir to coat. Add wine, broth and the remaining 1/2 teaspoon salt; bring to a boil, stirring often.
  4. Return the chicken and any accumulated juices to the pan, reduce heat to a simmer, and cook until heated through and no longer pink in the center, about 6 minutes. Stir in sour cream and mustard until smooth; turn the chicken to coat with the sauce. Stir in chives and serve immediately.

I love breasts. If you enjoyed this meal, take the time to leave a comment please.

Sensual Hot Chocolate

Posted by Roc Wieler on

Today’s recipe comes to us from Venus Alterra …

Dear Roc,

I’ve been lurking in your blog for a long time now, and have always enjoyed your writing. I have never commented, as I never thought I had anything to add.

That changed last night. A girlfriend and I went out to Second Cup for some chatty funtime, and we ordered white hot chocolate. My friend then pulled out some white chocolate liquer and added it. It was amazing!

You were the first person I thought of to share it with 🙂 I hope you enjoy it!

PS. I miss your stories about Mynxee. You two are a hot couple! Write more stories about that romance please!

Sensual Hot Chocolate


INGREDIENTS

  • 2 scoops deluxe white chocolate mix (I use Second Cup brand)
  • 2 – 4 oz white chocolate liquer (Godet Belgium White Chocolate Liquer is the best!)
  • whipped cream (optional)
  • chocolate sprinkles (optional)

METHOD

  1. boil milk on low/medium heat. Anything higher will burn the milk.
  2. Pour the milk into a mug and mix with white hot chocolate powder.
  3. Add liquer and mix again.
  4. Top with whipped cream and chocolate sprinkles as desired.
  5. Enjoy!

So, while not the healthiest recipe we’ve had here on Roc’s Ramblings, nor the strangest, I’m always thankful for the fans I have, and honestly, it’s a delicious luxury to enjoy on a cold winter’s eve.

Thanks Venus!

PS. The story of Mynxee and I is no where near being finished. Of course, after getting your attached picture, that could change. RAWR!

Green Chili Cheeseburger

Posted by Roc Wieler on

“We’re delighted you accepted our invitation, Colonel Wieler.” the Maître De said. He gestured for me to follow him to the pre-arranged table I would be seated at. It was a corner table, near an exit, nestled between two solid walls. The single chair at the table was backed into the corner, allowing visibility of the entire restaurant; just as I had requested.

When I initially received the invitation, I laughed it off. Apparently word of my healthy recipes had spread, and a consumer at this restaurant had asked one random evening if the meal had been approved by “The Colonel”. Maybe I should’ve opened a chicken restaurant or something, with a secret blend of herbs and spices.

I was a military man, plain and simple. There was nothing complex about my existence; it was kill or be killed on a sometimes more than daily basis. To be lauded for music, or workout tips, or even healthy eating choices was a bit comical to me. That has never been what I am, or was, about.

Still, it was a free meal, and a little good publicity never hurt. Granted, you don’t often hear media coverage of high ranking ex-military officials sitting down for a meal at a local restaurant; the place was sold out for the evening within minutes of the announcement, and we all know how I feel about crowds.

I didn’t bother to look at the menu. I ordered a glass of water, and whatever their best hamburger was. You could always tell how good the cooks/chef were by how they prepared their hamburgers, in my opinion.

Green Chili Cheeseburger

THE TOPPINGS

GREEN CHILI RELISH

INGREDIENTS

  • 1 medium poblano chile, roasted, peeled, seeded, and thinly sliced
  • 2 Hatch chilies, roasted, peeled, seeded, and thinly sliced
  • 1 serrano chile, roasted, peeled, seeded, and thinly sliced
  • 1 tbsp honey
  • 2 tbsp extra-virgin olive oil
  • 3 tbsp chopped fresh cilantro
  • Kosher salt and freshly ground black pepper, to taste

METHOD

  1. Combine the chilies, vinegar, honey, olive oil, and cilantro in a bowl, and season with salt and pepper.
  2. Let sit at room temperature for at least 30 minutes before serving.

The relish can be made one day in advance, but bring to room temperature before using.

PICKLED RED ONIONS

INGREDIENTS

  • 1 1/2 cups red wine vinegar
  • 1/4 cup water
  • 2 tbsp sugar
  • 1 tbsp kosher salt
  • 1 small red onion, peeled, halved, and thinly sliced

METHOD

  1. Bring vinegar, water, sugar, and salt to a boil in a small sauce pan.
  2. Remove from heat and let cool for 10 minutes.
  3. Put the onions in a medium bowl, pour the vinegar over, cover, and refrigerate for at least 4 hours, up to 48 hours before serving.

THE BURGER

INGREDIENTS

  • 1 tbsp canola oil
  • 1 1/2 lbs 90/10 ground beef
  • Salt and freshly ground black pepper, to taste
  • 4 paper-thin slices white cheddar or Monterey Jack cheese
  • 4 whole wheat hamburger buns, split and lightly toasted
  • 8 baked blue or yellow tortilla chips, coarsely crushed

METHOD

  1. Heat a griddle or large saute pan over high heat.
  2. Add the oil and let heat until it begins to shimmer.
  3. Shape the ground beef with your hands into 4 round patties about 1 1/2 inches thick and season each burger on both sides with the salt and pepper.
  4. Cook the burgers until golden brown on both sides and cooked to medium, about 8 minutes.
  5. During the last 20 seconds of cooking, top each burger with a slice of cheese and let melt.
  6. Place the burgers on the buns and top each with a few tablespoons of the green chile relish, pickled onions, and tortilla chip

NUTRITIONAL BREAKDOWN

Per serving
Calories: 534
Protein: 38 g
Carbs: 30 g
Fat: 27 g
Fibre: 1 g

Mmmmhmmmmm. Not bad. Not bad at all.

The Sexy Six

Posted by Roc Wieler on

Whether you’re a corporation director, miner, up-and-coming capsuleer or someone in-between, busy lives tend to cut into healthy eating. But eating well doesn’t have to be hard work. Try these healthy fruit smoothie recipes for your next last-minute breakfast, afternoon snack or even dessert.

Banana and Peach Smoothie

Made with fresh fruit and low-fat yogurt, this smoothie is a great blend of vitamins and minerals—an excellent boost of energy at the beginning of your day or just before the gym.

INGREDIENTS

  • 2 large bananas, thickly sliced
  • 1 can (398 ml) peach halves in natural juice
  • 200 g plain low-fat acidophilus yogurt
  • 1/3 cup chopped fresh mint
  • 1 tablespoon clear honey
  • 1 1/4 cups freshly squeezed orange juice
  • sprigs of fresh mint to garnish (optional)

METHOD

  1. Place the bananas, peaches and juice, yogurt, mint and honey in a food processor or blender and blend to a smooth purée, scraping down the sides of the container once or twice. Add the orange juice and blend briefly until mixed.
  2. Pour the smoothie into tall glasses and garnish with sprigs of mint, if desired.

VARIATIONS

  • For a strawberry and banana smoothie, instead of peaches use 220 g strawberries. Reserve 4 strawberries and blend the remainder with the bananas and yogurt (there is no need to add honey or mint). Mix in apple juice in place of the orange juice. Stir in the grated rind and juice of 1 lime. Pour into glasses and decorate each one with a reserved strawberry skewered on a cocktail stick, if desired.

Strawberry Yogurt Smoothie

Refresh yourself in just five minutes with this low-fat pick-me-up.

INGREDIENTS

  • 4 cups ripe strawberries
  • 1 cup plain low-fat yogurt
  • 1/2 cup fresh orange juice
  • 1 tbsp sugar, or to taste

Garnish (optional):

  • 4 small strawberries with leaves
  • 4 thin round slices of unpeeled orange

METHOD

  1. Rinse and drain the strawberries and place them in a food processor or blender.
  2. Add the yogurt, orange juice and sugar.
  3. Process on the highest speed until a well-blended purée forms, about 15 seconds, stopping to scrape down the sides of the container once or twice.
  4. Taste the mixture and sweeten with a little more sugar, if you wish.
  5. For a very smooth beverage, strain the mixture, using a wooden spoon to push the drink through.
  6. Discard the strawberry seeds.

Pour into 4 tall glasses and serve immediately. If you wish to decorate the drinks, slit the strawberries and the orange slices halfway through the centres. Attach one berry and one orange slice to the rim of each glass.

VARIATIONS

  • Banana-berry smoothie: Add 1 small banana, cut into quarters (Step 1). Because bananas tend to thicken drinks, increase the orange juice to 3/4 cup (175 mL). Taste the smoothie before adding the sugar (you may not need it).
  • Apricot-berry smoothie: For the fruits, use 2 cups (500 mL) peeled apricot slices and only 2 cups (500 mL) ripe strawberries.

Banana and Mango Shake

With calcium, fibre, protein and vitamins B and C all swirled into this tempting smoothie, the Banana Mango Shake is an all-round great recipe for any time of the day.

INGREDIENTS

  • 1/2 ripe mango
  • 1 small ripe banana, sliced
  • 150 ml (5 fl oz) semi-skimmed milk
  • 120 ml (4 fl oz) orange juice
  • 2 tsp lime juice
  • 1 tsp caster sugar
  • 2 heaped tbsp vanilla frozen yogurt
  • sprigs of fresh lemon balm to decorate (optional)

METHOD

  1. Peel the skin from the mango and cut the flesh away from the stone. Chop the flesh roughly. Put into a blender with the banana.
  2. Add the milk, orange juice, lime juice, sugar and frozen yogurt and blend on maximum speed for about 30 seconds or until mixed and frothy.
  3. Pour banana and mango shake into glasses and serve immediately, decorated with sprigs of lemon balm, if you like.

VARIATIONS

  • Use skimmed milk instead of semi-skimmed. Skimmed milk contains only 0.1% fat, as compared with 3.9% for full-cream milk and 1.6% for semi-skimmed milk, but still has similar levels of vitamins and minerals.
  • Those who do not eat dairy products or who have a lactose (milk sugar) intolerance can substitute 300 ml (10 fl oz) soya milk for the cow’s milk, and omit the frozen yogurt; or use 240 ml (8 fl oz) soya milk with 2 heaped tbsp soya ice cream.
  • Use a ripe peach instead of the mango half.
  • For a shake rich in fibre, use 115 g (4 oz) stoned ready-to-eat prunes instead of the mango, with lemon juice instead of lime juice.

PLUS POINTS

  • Milk is an excellent source of several important nutrients – protein, calcium and phosphorus (important for strong bones and teeth) and many of the B vitamins, particularly B1, B2, B6 and B12.
  • Bananas are a useful source of the mineral potassium, a good intake of which may help to prevent high blood pressure.
  • Mangoes are rich in vitamin C and carotenoid compounds, both antioxidants that protect the body against damage by free radicals.

Cherry-Melon Breakfast Drink

Whip up this healthy fruit smoothie recipe for a quick breakfast or refreshing dessert.

INGREDIENTS

  • 1-1/2 cups (375 mL) cubed cantaloupe or watermelon
  • 1 cup (250 mL) (about 24) pitted fresh or frozen dry-pack cherries, thawed
  • 1 cup (250 mL) plain low-fat yogurt
  • 1 tbsp (15 mL) light brown sugar
  • 1/8 tsp (0.5 mL) ground cloves

METHOD

  1. In a food processor or blender, combine the melon, cherries, yogurt, sugar, honey, and cloves. Whirl for about 1 minute or until smooth.
  2. Pour into glasses, garnish with a sprig of mint, and serve immediately. If cherries or melons aren’t available, substitute your favourite fruit. Be creative!
  3. In a food processor or blender, combine the melon, cherries, yogurt, sugar, honey, and cloves. Whirl for about 1 minute or until smooth.
  4. Pour into glasses, garnish with a sprig of mint, and serve immediately. If cherries or melons aren’t available, substitute your favourite fruit. Be creative!

Mango, Peach and Apricot Fizz

Pamper yourself or impress your guests with this delicious and dynamic drink. With fresh fruit and fizz, this refreshing concoction is only 55 calories per serving.

INGREDIENTS

  • 1 ripe mango
  • 1 ripe peach
  • 2 large ripe apricots
  • 500 ml (17 fl oz) ginger ale, sparkling water or your favourite fizzy mixer
  • fresh mint or lemon balm leaves to decorate (optional)

METHOD

  1. Peel the mango and cut the flesh away from the central stone. Roughly chop the flesh and put it into a blender or food processor. Alternatively, if you are using a hand blender, put the mango in a large tall jug.
  2. Cover the peach and apricots with boiling water and leave for about 30 seconds, then drain and cool under cold running water. Slip off the skins. Roughly chop the flesh, discarding the stones, and add to the mango in the blender or food processor.
  3. Pour over enough of the ginger ale just to cover the fruit, then process until completely smooth. Pour in the remaining ginger ale and process again.
  4. Quickly pour into tall glasses, preferably over crushed ice. Decorate with fresh mint or lemon balm leaves, if you like. Serve immediately with wide straws or swizzle sticks.

VARIATIONS

  • Use low-calorie ginger ale to reduce the calorie content.
  • So many different fruit and fizz combinations are possible. Using about 450 g (1 lb) fruit in total, try: raspberry, peach and melon with bitter lemon; strawberry, banana and orange segments with tonic water.
  • When soft fruit are not in season, use fruit canned in juice as a substitute. A delicious combination is fresh melon, banana and canned apricots with sparkling mineral water.

PLUS POINTS

  • These golden fruits provide a feast of vitamins. Peaches are full of vitamin C (100 g gives 77% of the RNI); apricots are a good source of the B vitamins (B1, B6 and niacin); and mangoes are an excellent source of vitamin A – just 100 g of mango provides half the RNI of this vitamin, which is important for vision and for the prevention of heart disease and cancer.

Smart Smoothie

This 270-calorie breakfast shake, packed with vitamin D, is part of our Summer-Slim Meal Plan.

INGREDIENTS

  • 3/4 cup (175 mL) low-fat plain yogurt
  • 1/2 cup (125 mL) skim milk
  • 1 banana
  • 1/2 cup (125 mL) fresh or frozen berries

METHOD

  1. Whirl all smart smoothie ingredients together in blender.

Healthy Egg Nog?

Posted by Roc Wieler on

Egg nog around Christmas time is an age old tradition for many families; that rich, creamy taste just seems to go with the holidays.

Of course, some of us are more concerned with calories than we used to be, but there’s only so many things we’re willing to give up in the name of a healthier lifestyle!

Well, fear not, there is a solution. In2Shape Fitness has provided this wonderful, low calorie egg nog recipe just in time for Christmas dinner.

Healthy Egg Nog

INGREDIENTS:

  • 6 Omega Eggs
  • 3 cups of Unsweetened Vanilla Almond Milk
  • 8 tablespoons of brown sugar substitute (such as brown sugar splenda)
  • 3 teaspoons of vanilla extract
  • 1/2 teaspoon of ground nutmeg

METHOD:

  1. In a large bowl, beat the eggs using an electric mixer.
  2. One by one, add in the milk and sugar until it thickens.
  3. Add in the vanilla and nutmeg to complete the mix
  4. Finally cover with plastic wrap for a minimum of 3 hours before it is ready to serve.

There you have it!  Eggnog that takes only 10 minutes to make and serves 8 people.  Not only does it taste delicious, but it is guilt free! Garnish with sprinkled nutmeg or cinnamon stick to add a little bit of Christmas cheer.

Merry Christmas!