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George Mounce 09-21-2008 03:50 PM

G's Log
Starting a log here. I have an internet stalker who likes to spam my blog, so gone with the blog.

Today - rest day.

This will be a recipe and workout log.

George Mounce 09-21-2008 05:11 PM

I plan on moving all my own recipes here as well (closing the recipe blog tonight), rather put it all in one hidden place.

Today I smoked a chicken for 6 hours. Used mesquite wood.

Mop sauce consisted of:

1/8 cup single malt scotch
1/4 cup apple cider vinegar
2 tsp of organic maple syrup

Damn this chicken is good.

George Mounce 09-21-2008 05:28 PM

Flax Breaded Chicken Breast

Made this for lunch today - great!


1 chicken breast
Salt and pepper to taste
1 tsp oregano
1/8 cup flaxseed meal
1 Tbsp real, organic butter

Pound chicken breast to 1/8 inch thickness with meat mallet. Season with salt, pepper, and oregano. Rub both sides until covered with flaxseed meal.

Heat a skillet to medium high heat and melt butter. Fry chicken breast for 3-4 minutes per side, or until done. Enjoy!

George Mounce 09-21-2008 05:35 PM

Buckwheat Banana Bread/Muffins

This recipe is amazingly good, and easy to make. You can either take whole buckwheat groats and make the flour yourself, or buy organic buckwheat flour and use the same amount of flour as you would of whole groats.

2 tbsp flax seeds, ground or 2 tbsp organic flax seed meal
1/3 cup water
1 1/3 cups buckwheat groats, "white" (unroasted) divided or organic buckwheat flour
1/2 cup pumpkin seeds
1/2 teaspoon salt
1/2 teaspoon pumpkin spice
2/3 cup chopped walnuts
1/4 cup olive oil
2 cups bananas, mashed about 4 medium
2 teaspoons baking soda
2 tablespoons water, boiling

Preheat oven to 400F, Combine flax meal with water in a small saucepan. Bring to a rolling boil and immediately remove from heat. Set aside to soak until needed.

In a food processor, grind 1/3 cup of the groats into fine flour. Place strainer over a mixing bowl and pour in flour. Rub the flour through with a spoon, returning unground pieces to blender: Repeat three times or until all groats have been ground.

Oil and flour an 8x4 inch loaf pan. Tap the pan gently to coat the bottom and sides with flour: Tap any extra flour back into the mixing bowl. If you are making muffins, oil and flour two 6-muffin trays, or silicon muffin trays (I prefer these).

Combine pumpkin seeds, salt, and spices. Blend on high 1 minute, stopping twice to scrape the bottom. Add seed mixture and chopped walnuts directly into the flour; and whisk together well.

Combine in blender oil and add 2 ripe bananas, broken into 1" chunks. Blend. Continue to add banana chunks until the 2-1/4-cup level is reached. Add the flax mixture and blend for one minute.

Pour the liquid mixture over dry ingredients and mix thoroughly. Dissolve baking soda in boiling water. Add to the batter and stir with a few swift strokes until water disappears (don't beat it). Quickly scrape batter into pan and place in hot oven.

Immediately reduce oven temperature to 325. Bake for approximately 60 minutes or until a toothpick thrust in the middle comes out dry (will be about 45-50 minutes for muffins, if that). Remove from the oven and cool in the pan for 10 minutes. Turn bread/muffins out on a wire rack and cool completely before slicing.

Nutrition Facts - Muffins (1P/2C/4F)
Serving Size 68 g (1 muffin)
Amount Per Serving
Calories: 191
Calories from Fat: 112
Total Fat: 12.4g
Saturated Fat: 1.5g
Cholesterol: 0mg
Sodium: 311mg
Total Carbohydrates: 17.5g
Dietary Fiber: 3.2g
Sugars: 3.6g
Protein: 5.4g

Vitamin A 1% Vitamin C 4%
Calcium 2% Iron 10%

Nutrition Facts - Bread (1P/2C/6F)
Serving Size 101 g (1/8 loaf slice)
Amount Per Serving
Calories: 286
Calories from Fat: 168
Total Fat: 18.6g
Saturated Fat:2.3g
Cholesterol: 0mg
Sodium: 466mg
Total Carbohydrates: 26.3g
Dietary Fiber: 4.9g
Sugars: 5.3g
Protein: 8.1g

Vitamin A 1% Vitamin C 6%
Calcium 3% Iron 15%

sarena kopciel 09-21-2008 05:39 PM


Originally Posted by George Mounce (Post 39232)
I plan on moving all my own recipes here as well (closing the recipe blog tonight), rather put it all in one hidden place.

Today I smoked a chicken for 6 hours. Used mesquite wood.

Mop sauce consisted of:

1/8 cup single malt scotch
1/4 cup apple cider vinegar
2 tsp of organic maple syrup

Damn this chicken is good.

Gotta try this one!!

George Mounce 09-21-2008 06:31 PM

Angry Jerky

This stuff is amazingly good!

1 (4-pound) London broil, sliced into 1/8 slices, trim excess fat throughout

Marinade: This is for 4 pounds of meat!
1 cup apple cider vinegar
1/2 cup balsamic vinegar
4 tbsp kosher salt
4 tsp cinnamon
4 tbsp Mrs. Dash Seasoning Chipotle Seasoning
1/2 tbsp onion powder
1 tbsp crushed red pepper
1 tbsp oregano
1 tbsp molasses


Put meat and marinade in a sealed plastic bag (in a bowl or dish in case it leaks) for 24 hours in refrigerator. Turn over whenever you open fridge to keep marinade moving around.

You will need cookie sheets and wire racks. 1 sheet/2 racks per 2 pounds of meat if drying in oven.

Take meat out and drain in a colander for 5 minutes in sink. Place strips over wire rack in cookie sheet and place in an over set to WARM or LOW with oven door cracked open 2-4. The heat is just to keep the air moving, it is not to cook the meat, that is why it is important to keep the oven open. You can also use a dehydrator if you have one. Keep the meat in place for 6-12 hours (this really depends on type of meat and the WARM/LOW setting on your oven. most will be done at the 6-8 hour point) until it turns dark and slightly brittle (like gum). Keep refrigerated, as there are no preservatives.

Nutrition Facts (2P/1F)
Serving Size 57 g (2 oz)
Amount Per Serving
Calories: 102
Calories from Fat: 34
Total Fat: 3.8g
Saturated Fat: 1.4g
Cholesterol: 46mg
Sodium: 728mg
Total Carbohydrates: 1.3g
Sugars: 0.9g
Protein: 15.0g

George Mounce 09-21-2008 06:32 PM

Banana Bread Pancake

I was adventurous with this one! I used my buckwheat pancake recipe and decided to try almond flour. Was I in for a treat!


2/3 cup almond flour (blanched or raw will work just fine)
2 Tbps milled flax seed (I prefer to grind mine in a spice grinder so its fresh)
2 eggs (room temperature)
1 banana cut into slices
1 tsp pumpkin spice, or a 1 tsp mixture of ground cinnamon, nutmeg, and cloves
1 pat of butter

Mix all ingredients together, let sit 5 minutes.

Divide into four pancakes on a griddle or in a cast iron skillet with butter and cook each side for 1 1/2 to 2 1/2 minutes until done. Top with butter and natural organic maple syrup (just a dab)!

George Mounce 09-21-2008 06:32 PM

Buckwheat Blueberry Pancakes

Makes 4 pancakes!

1/3 cup buckwheat flour
1 cup fresh or defrosted blueberries (you could also use a 6 banana)
4 egg whites or 2 whole eggs
2 tbsp flaxseed meal

Mix all ingredients together, let sit 5 minutes.

Divide into four pancakes on a griddle or in a cast iron skillet with PAM or oil (adds fat) and cook each side for 1 1/2 to 2 1/2 minutes until done.

Nutrition Facts - Blueberry (1P/1C/1F)
Serving Size 85 g (1 pancake)
Amount Per Serving
Calories: 101
Calories from Fat: 23
Total Fat: 2.5g
Cholesterol: 0mg
Sodium: 58mg
Total Carbohydrates: 14.6g
Dietary Fiber: 3.5g
Sugars: 4.2g
Protein: 6.3

George Mounce 09-21-2008 06:33 PM

Just Plain Wrong Brownies

This recipe is a mix of three different recipes I found on the Food Network site, and changed to be friendly. They are delicious and are well, just plain wrong. I suggest having many friends over after you make these, as you will want to eat them all.

6 oz unsalted butter cut into 1 oz squares
3/4 cup flax seed meal
1 cup honey
4 eggs, beaten
1/2 cup unsweetened cocoa powder
1 tbsp vanilla extract
1/3 cup buckwheat flour
1/2 tsp salt
5 ounces semisweet chocolate, chopped (2/3 cup)
2 ounces bittersweet chocolate, chopped (1/4 cup)
1/3 cup walnuts, chopped
1/4 tsp baking soda
2 tbsp boiling water

Preheat oven to 325 degrees F. Take some of the butter and lightly coat a 13 by 9-inch glass baking dish

In one large bowl, mix together flax meal, salt, buckwheat flour and walnuts. Beat eggs in a separate large bowl.

Place chopped chocolate in a third glass or metal bowl over boiling water to melt. When chocolate is roughly half melted, add honey, cocoa powder, butter, and vanilla and continue to slowly stir until all of the chocolate is melted. Remove chocolate from heat and pour half into the beaten eggs while stirring the eggs to temper them. Once this is fully mixed, add the rest of the chocolate to the eggs and continue to stir until a smooth consistency. Pour the new chocolate mixture into the dry ingredients and mix thoroughly. Time is now important, as the flax will begin to soak up the wet ingredients, once the batter is fully mixed you want to have it in the oven within the next 5 minutes. Dissolve the baking soda in the 2 tbsp of boiling water and pour over the brownie batter. Quickly stir and spread out batter in the prepared baking dish. Bake about 25 minutes, just until brownies test moist but not wet (can be checked by placing a toothpick into the brownies, if it is clean, they are done). Cool completely before cutting. Cut into 24 brownies.

Nutrition Facts (2C/4F) May change depending on chocolate used.
Serving Size 48 g (1 brownie)
Amount Per Serving
Calories: 191
Calories from Fat: 107
Total Fat: 11.9g
Saturated Fat: 4.9g
Cholesterol: 47mg
Sodium: 118mg
Total Carbohydrates: 20.9g
Dietary Fiber: 2.7g
Sugars: 16.3g
Protein: 3.4g

George Mounce 09-21-2008 06:33 PM

Morning Delight Creamy Applesauce

2 apples, chopped (I used Pink Lady apples - if you can get these they are out of this world!)
1 cup strawberries, sliced (I used frozen)
50g vanilla protein powder (or whatever your powder is for 5 blocks protein)
1/2 tsp cinnamon
1/2 tsp nutmeg
1/2 tsp allspice
8 macadamia nuts

Throw it all into a food processor and turn it on low until a creamy applesauce forms. Eat and enjoy!

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