Dave Ruel's Biography (Author Anabolic Cooking)

Dave Ruel knows what it takes to build muscle, lose weight and make bodybuilding & fitness nutrition tasty again! 

Dave, who is better known as the "Muscle Cook", is a strong believer that bodybuilding and fitness nutrition DOESN'T have to be plain and boring and only composed of boiled chicken breasts, baked potatoes and broccoli... without spending more time in the kitchen that you normally do, you can have meals that are full of flavours and that make it easier to reach your fitness goals... 

He knows that it is possible to cook easy and tasty meals that will make you enjoy your lifestyle a lot more! 

Over the past years I have helped thousands of people, in over 100 countries, getting incredible results. He has helped bodybuilders get shredded for bodybuilding shows, fitness models get ready for photoshoots and regular fitness enthusiasts transform their physiques! 

Dave is also a competitive bodybuilder, a professional Fitness Coach and Nutritionist.. He now shares this information with anybody who is serious about building muscle, burn body fat, and who wants to enjoy bodybuilding and fitness nutrition completely. 

But more importantly, Dave Ruel is the author of the best seller: Anabolic Cooking, the Cookbook and Complete Nutrition Guide For Bodybuilding and Fitness. This book is jam packed with more than 200 recipes that are all easy to do, full of flavours, and will promote muscle building and fat loss. Dave also shares in this book all his top nutrition and meal planning strategies, which makes it a must-have for anybody serious about their goals. 

Dave believes that the majority of people are mislead and misinformed when it comes to nutrition and cooking, and he is here to change the rules! 

The Anabolic Cooking Cookbook can found at http://anaboliccooking.webuda.com/anaboliccooking.htm

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Roasted Chicken Breast with Spinach and Walnuts Stuffing

The Chicken & Poultry Recipes by Dave Ruel (Author of Anabolic Cooking).

Makes 4 Servings

Ingredients

• - 4 large fresh chicken breasts, boneless and skinless (average 8oz per breast)
• - 4 cups fresh spinach
• - 2 Tbsp of garlic
• - 1/4 cup walnuts crushed
• - Salt
• - Fresh ground black pepper
• - Olive oil (not extra virgin) Directions
  
  
• 1. Pre-heat oven to 400 degrees. Butterfly Chicken Breasts (cut along side and lay out flat leaving attached at one end like a book) and lay out flat on cutting board. You can pound it slightly to flatten a bit if you want.
• 2. Rub both sides with olive oil and season well with salt and pepper.
• 3. Lightly wilt spinach in non-stick pan, or if using frozen just thaw.
• 4. Spread roasted garlic paste onto one half on inside of chicken breasts.
• 5. Sprinkle with crushed walnuts.
• 6. Place spinach on top of walnuts.
• 7. Fold top over and place on a rack fitted inside a sheet pan or roasting pan.
• 8. Place chicken in oven and bake for 20 minutes on 400. Then reduce heat to 325 and roast for an additional 30 minutes, or until inside stuffing reaches 145 degrees.
• 9. Let rest for 15 minutes before slicing. Nutritional Facts
  
  (Per Serving)
• Calories: 407
• Protein: 55g
• Carbohydrates: 4g
• Fat: 19g

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Baked Crispy Chicken Nuggets

The Chicken & Poultry Recipes by Dave Ruel (Author of Anabolic Cooking).

Makes 6 Servings

Ingredients



• - 3 boneless, skinless chicken breasts weighing about 6 oz. / 170 g each
• - 1/4 cup / 60 ml of oat bran
• - 1/4 cup / 60 ml of wheat germ
• - 1 Tbsp / 15 ml coarsely ground flaxseed
• - 1/4 cup / 60 ml coarsely ground almonds
• - 1/2 tsp / 2 1/2 ml sea salt
• - 1/2 tsp / 2 1/2 ml white pepper
• - Pinch garlic powder
• - 1/2 cup / 120 ml water or low-sodium chicken broth
• - 1 large egg white, lightly beaten
  
  
  
  Directions
  
  
• 1. Preheat oven to 400°F. Prepare baking sheet by lining with parchment paper or coating lightly with best-quality olive oil.
• 2. Cut chicken breasts into nugget-sized pieces, about 1.5 inches square. Set aside.
• 3. Next, combine all dry ingredients in a large container with a tightly fitting lid. Shake well. This is your coating mixture.
• 4. Combine water and egg in a medium bowl. Dip each piece in the water/egg-white mixture. Then dip each piece in the coating mixture. Make sure each piece is well coated.
• 5. 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 10-15 minutes or until golden.
  
  
  
  Nutritional Facts
  
  (Per Serving - 4 Nuggets)
  
  
• Calories: 100
• Protein: 12g
• Carbohydrates: 7g
• Fat: 3.5g

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Dave's Famous Turkey Meat Loaf

Chicken & Poultry Recipes

Makes 6 Servings

Ingredients



• - 2 lbs of ground Turkey
• - 1 teaspoon of olive oil
• - 1 diced Onion
• - 1 teaspoon of Garlic(optional)
• - 1/3 cup Dried Tomatoes
• - 1 cup of Whole Wheat Bread Crumbs
• - 1 Whole Eggs
• - 1/2 cup of Parsley
• - 1/4 cup of Low Fat Parmesan
• - 1/4 cup Skim Milk
• - Salt and Pepper
• - 1 teaspoon of Oregano
  
  
  
  Directions
  
  
• 1. Cook the Onion with Olive Oil separatly
• 2. Mix everything together in a big bowl, add the cooked oignons
• 3. Put the mix in a big pan
• 4. Bake at 375-400 F for about 30mins
  
  
  
  Nutritional Facts
  
  (Per Serving)
  
  
• Calories: 393
• Protein: 46g
• Carbohydrates: 14g
• Fat: 17g

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High Protein Pancakes

The breakfast recipes by Dave Ruel (Author of Anabolic Cooking)

Makes 1 Serving (6 pancakes)

Ingredients



• - 1/4 cup oatmeal
• - 6 egg whites
• - 1 tbsp ground flax
• - 1/2 tbsp cinnamon
• - 1/4 teaspoon of Baking Soda
• - 1 teaspoon of Splenda
  
  
  
  
  Directions
  
  
• 1. First heat a frying pan until hot and then reduce to medium temperature.
• 2. After mixing together all the ingredients in a blender, spray some pam (or other cooking spray), drop by spoonful onto the plan, flipping when bubbles start to form.
• 3. Make about 6 pancakes.
  
  
  
  
  Nutritional Facts
  
  (Per Serving)
  
  
• Calories: 259
• Protein: 30g
• Carbohydrates: 26g
• Fat: 4g

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Apple & Cinnamon High Protein Muffins

The breakfast recipes by Dave Ruel (Author of Anabolic Cooking)

 

Makes 1 Serving (About 3 Muffins)

Ingredients



• - 3/4 cup oatmeal
• - 1/4 cup Oat Bran
• - 6 Egg Whites
• - 1/2 scoop (15g) of Vanilla Protein Powder
• - 1/4 teaspoon of Baking Soda
• - 1 teaspoon of Splenda
• - 1 tbsp of Flax Oil
• - 1 diced Apple
• - 2 Tbsp of Unsweetened Apple Sauce
• - 1/2 teaspoon of Cinnamon
• - 1/2 teaspoon of Vanilla Extracts
  
  
  
  Directions
  
  
• 1. In a blender, mix All the ingredients (except for the diced apple), blend until the mix get thick
• 2. Add the diced apple and stir (with a spoon or spatula)
• 3. Poor the mix in a muffin cooking pan, Cook at 350 degrees F until cooked (about 30mins)
  
  
  
  Nutritional Facts
  
  (Per Serving)
  
  
• Calories: 598
• Protein: 51g
• Carbohydrates: 65g
• Fat: 13g

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Dave Ruel's Anabolic Blueberry Oatmeal

The Chicken & Poultry Recipes by Dave Ruel (Author of Anabolic Cooking).

Makes 1 Serving

Ingredients


• - 3/4 cup oatmeal
• - 8 Egg Whites
• - 1/2 scoop (15g) of Chocolate Protein Powder
• - 2 teaspoons of Pure Cocoa Powder
• - 1 teaspoon of Splenda
• - 1 tbsp of Flax Oil
• - 1 cup of frozen Blueberries
• - 1/4 cup of water
  
  
  
  Directions
  
  
• 1. In a big bowl, mix All the ingredients (except for the frozen blueberries)
• 2. Cook in a microwave for about 3-4 minutes (cooking time vary from one microwave to the other) - stir the mix 2 minutes after cooking has started (so the mix doesn't stick or create chunks)
• 3. Once the mix is cooked, add the frozen blueberries, mix everything and enjoy :)
  
  
  
  Nutritional Facts
  
  (Per Serving)
  
• Calories: 580
• Protein: 52g
• Carbohydrates: 57g
• Fat: 16g
  

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