Irish Recipes To Celebrate St. Patrick’s Day

Sensei Posted in Recipes and Health Facts
    Authentic Corned Beef and Cabbage

  • Corned beef brisket, about 4 lbs.
  • 1 juice orange
  • 18-20 whole cloves
  • 1 tsp. whole yellow mustard seeds
  • 1/2 tsp. caraway seeds
  • 1/2 tsp. whole black peppercorns
  • 1/2 tsp. whole coriander

Put corned beef brisket into large pot for cooking. Take cloves and insert them, then sprinkle remaining spices on. Cover brisket with water, bring to boil, then simmer for 3 hours or until tender.

  • 3 lbs. small potatoes, peeled
  • 2 1/2 lbs. carrots, peeled and cut into large pieces
  • 1 medium head cabbage

About 40 minutes before beef is finished, boil a large pot of water and cook potatoes and carrots. Add cabbage about 10 minutes before you’re ready to serve as it doesn’t need to cook long. Drain vegetables. Arrange meat and vegetables on a platter and serve with your favorite mustards.

    Irish Scones

  • 1/2 cup butter
  • 4 cups flour
  • 2 teaspoons baking powder
  • 1/2 teaspoon salt
  • 1/4 cup sugar
  • 1 egg
  • 1 cup milk

Note: You can add raisins, dates or other dried fruits, if desired.
Makes about 18 scones. Preheat oven to 425°F. In a large bowl, combine butter and flour until crumbly. Add baking powder, salt and sugar. In a separate bowl, beat egg and milk. Mix into dry ingredients to make a dough. Turn onto floured surface and roll to one-inch thickness. With a cookie cutter or the bottom of a drinking glass, cut dough into 2-inch rounds. Place on greased cookie sheet, about one inch apart and bake for 15 minutes.

Eat Your Peas!!

Sensei Posted in Recipes and Health Facts

Peas are a great source of vitimans as a matter of fact they are loaded with A, B-1, B-6, C and K. And when it comes to protein peanut butter doesn’t have anything up on peas…100 calories of peas which is about a 3/4 cup serving has more protein then a tablespoon of peanut butter! Vegetable protein that is…just what your body in training needs! I know who likes peas!?! Well here is a recipe for some not what your mother served peas that even the biggest skeptic will love. They taste great and the presentation will impress the ladies! Are you guys listening?

    Minted Peas in Lettuce Cups

  • 2 cups fresh peas or 10 oz frozen peas
  • 1 onion, minced
  • 2 oz unsalted butter
  • 1/3 cup fresh mint, chopped
  • 1 tsp sugar
  • Salt and pepper to taste
  • 8 Boston lettuce leaves, washed


  • If you are using fresh peas blanch them in boiling water for 5 minutes then plunge them into cold water to stop the cooking process. If using frozen peas, defrost them.
  • Saute onion in butter until caramelized, about 10 to 15 minutes.
  • Add peas, mint, sugar, salt and pepper and cook for 5 minutes or until hot.
  • Spoon peas into lettuce cups and serve warm.

Mmmmmmmmm Good!

Shrimp Marinara over Linguine

Sensei Posted in Recipes and Health Facts

Difficulty: Easy
Prep Time: 5 minutes
Cook Time: 25 minutes
Yield: 4 servings


  • 1 pound linguine pasta
  • 2 teaspoons olive oil
  • 2 shallots
  • 2 cloves garlic
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • 1/2 teaspoon crushed red pepper flakes
  • 1 (15-ounce) can diced tomatoes
  • 1 (15-ounce) can tomato sauce
  • 1 pound large shrimp, peeled and deveined
  • Wilted Mustard Greens with Brown Sugar (see below)

Cook the pasta according to package directions. Drain and set aside (or refrigerate until later in the week).

In a large skillet, heat olive oil over medium-high heat. In a food processor, pulse the shallots and garlic until minced. Add shallots and garlic to skillet and saute for 1 minute. Add oregano, basil and red pepper flakes and stir to coat. Add the diced tomatoes and tomato sauce and bring mixture to a boil. Reduce heat, cover and simmer 10 minutes. To the simmering sauce, add shrimp, cover skillet and simmer for 2 minutes, until shrimp are bright pink and cooked through. Pour sauce over linguine and serve with Wilted Mustard Greens.

Pre-Chopped Garlic –


  • 1 head garlic, peeled
  • Olive oil, to cover

Place the garlic cloves in the bowl of a food processor. Pulse until the garlic is finely minced. Spoon the minced garlic into a jar and pour over enough oil to cover the garlic. Seal well and store in the refrigerator for up to 1 week.

Wilted Mustard Greens with Brown Sugar –


  • 2 teaspoons olive oil
  • 2 teaspoons Pre-Chopped Garlic (see above)
  • 1 tablespoon brown sugar
  • 1 bunch mustard greens, chopped
  • 2 tablespoons water
  • Salt and ground black pepper

Heat oil in a large skillet over medium heat. Add garlic and cook 1 minute. Add brown sugar and cook until sugar melts, about 2 minutes. Add mustard greens and 2 tablespoons water, cover pan and steam for 2 to 3 minutes until greens wilt. Season, to taste, with salt and ground black pepper.

Train More to Stop the Testosterone Tumble!

Sensei Posted in Recipes and Health Facts

Yahoo News reports Testosterone Tumbling in American Males. Well that was enough to grab my attention! Especially when the first sentence states: “The testosterone-fueled American male may be losing his punch“. I need to know the reason for this problem and what is being done about finding a cure!
All joking aside, the study found that overall testosterone levels are lower than they were 20 years ago. While it is normal for men’s testosterone levels to peak in their late 20s and then start to gradually decline, the study suggests that some factor other than age may be contributing to the observed declines in testosterone. The study notes that neither aging nor certain other health factors, such as smoking or obesity, can fully explain the decline.
Well I have several personal opinions about this phenomenon. First we are becoming a fat and lazy nation, I know because I too fight this trend daily. I’m not whining just stating a fact here. We are faced with fast, fat food at every turn and “the man” has us working longer hours just to get by. This doesn’t leave a lot of time for healthy living, you have to work at it. Purchasing food almost requires a special degree if you want to eat healthy. It may be a coincidence but our processed foods became inundated with huge amounts of corn syrup, soya fillers and trans fats starting in the 80’s. We have slowly been socialized to eat bad food! Thankfully that trend seems to be changing.
Now here is an interesting fact, testosterone drops in a body that doesn’t exercise (true for male and for the much smaller amount the female has), it drops in an obese body and moreover body fat produces a female-hormone like steroid. You see Adipose cells make an enzyme called aromatase, which converts testosterone into estrogen for the fat cell’s use. (estrogen actually makes fat more metabolically active, so it’s not really a bad thing per se) This, however, has the effect of lowering free testosterone in the body as a whole. If you lose fat, your testosterone levels WILL increase. You should note that we are talking about the man-made estrogens present in pretty much every product you can purchase today: soda bottles, laundry detergent, hand soap, gasoline – pretty much anything that is derived from petroleum in some way. These estrogens (IIRC, not the natural estrogens that women produce) block the production of testosterone as well as the natural production of estrogen in women. In women, it contributes to fuglyness (hairy lips, etc.) and things like ovarian cancer; in men it contributes to femininity and general lack of testosterone.
One article I read stated a theory that estrogen (oestrogen), the female hormone, is being dumped into the environment from products (baby products, etc.). Since this chemical doesn’t break down in nature it seeps into our drinking water, cows milk, fish, meat, etc. This means that all these products then contain this chemical hormone that would not otherwise be there. The article gave proof to this theory by citing scientific reports of fish changing sex in estrogen (aromatase) rich rivers. If this is remotely true then this is not a subject to laugh at. While I think this an environmental concern I am sure this problem is to specific regional or geographic areas.
There is one more potential cause of this drop in testosterone that isn’t related to environment or diet and exercise, that is a social change. There have been several articles written by better authors then me on this subject so I will simple state my basic hypothesis. The feminization of boys and men in today’s society rewards behavior typical of lower testosterone levels. There I said it! Our society has so twisted the roles of men and women that men are no longer encouraged to be men, since men have made a mess of the world. At least that is what I was taught in College and from watching almost every television show and commercial for the past 10-20 years! That ends my rant, like I said others have said it better. So back to the topic at hand…
Like all problems if we are going to solve them we need to first understand the problem, the cause and then we can begin to work on a solution. Whining and conjecture will not help to mitigate this problem! What we can do is start by exercising and watching what you are eating (not as you are eating it)! Luckily the Martial Arts helps to control your weight and improve your health (even Tai Chi) which if the studies are to be believed means you are increasing your testosterone level! Just another benefit of training in a martial art!
I hope you found this post interesting at the very least and hope to see some comments from readers with a medical background on the merits of some of these claims. Until then, keep training, if possible with our gear. 🙂

Seared Ahi Tuna Glazed With Wasabi Butter

Sensei Posted in Recipes and Health Facts

24 ounces ahi tuna steaks, around 1-inch thick
2 tablespoons dark sesame oil
salt and pepper
1/2 cup butter
3 tablespoons soy sauce
2 tablespoons wasabi paste (the tube kind)
3 green onions, sliced
2 tablespoons fresh lemon juice
lemon slices (for garnish)
1. Drizzle sesame oil on both sides of each tuna steaks. Season with salt and pepper.
2. Combine remaining ingredients in a small sauce pan. Heat over low heat until butter is melted, stirring constantly to mix and prevent scorching.
3. While sauce is heating, heat a heavy frying pan on another burner with high heat. Place tuna in pan and sear until crispy and brown. Turn and sear on the other side.
Note: Tuna steak fans who like their tuna on the rare side will usually find 2 minutes searing time is ample. Folks who like their tuna steaks more well-done may want to sear their tuna for 4-5 minutes per side.
Eat up and Enjoy!

Baked Chicken Florentine

Sensei Posted in Recipes and Health Facts

Try something new for dinner tonight and have a healthy meal at the same time…


  • 16 oz. boneless chicken breast
  • 2 cups chopped frozen spinach
  • 4 oz. canned sliced mushrooms
  • 1 cup nonfat ricotta cheese
  • 1/2 cup fresh, grated Parmesan cheese
  • 3/4 cup breadcrumbs
  • 1/2 tsp. garlic powder
  • 1 tsp. oreganov 3/4 cup liquid egg substitute

Preheat oven to 375 degrees. Rinse and pat dry chicken breasts (you should have about four pieces). Defrost and squeeze dry spinach; drain mushrooms thoroughly. Combine spinach and mushrooms with ricotta cheese and half of the Parmesan cheese.
Coat a baking pan with cooking spray and spread with the spinach mixture. Mix breadcrumbs with rest of Parmesan cheese, garlic powder and oregano in a plate and place liquid eggs in a bowl. Dip each chicken piece in liquid eggs, then roll on breadcrumbs mixture to lightly coat both sides.
Place chicken on top of spinach mixture, spray lightly with cooking spray and bake 40 to 45 minutes until chicken is cooked. Serve. This recipe makes four servings. Each serving is one chicken breast with spinach-cheese mixture.

    Nutritional values per serving:

  • 310 calories (90 from fat)
  • 10g fat (5g sat)
  • 100mg cholesterol
  • 620mg sodium
  • 15g carbohydrate
  • 3g dietary fiber
  • 4g sugars
  • 42g protein
  • 130-percent RDA of vitamin A and 35-percent RDA of vitamin C

Asian Chicken with Sea Vegetables and Noodles

Sensei Posted in Recipes and Health Facts
O.K. I’m hungery again! Here is a recipe that is pleasing to the eye, taste buds and training regiment.
Dairy-Free, Gluten-Free
Tender natural chicken breast marinated in an Asian-inspired blend of tamari, lime, garlic and ginger provides the centerpiece for this savory stir-fry of broccoli, red pepper, shiitake mushrooms and arame. The arame contributes a sweet, mild flavor to the dish, making it a perfect choice for the sea vegetable newcomer.

    Nutrition Info Per Serving (8 oz-wt.):

  • 320 calories (80 from fat)
  • 9 g total fat
  • 1.5 g saturated fat
  • 38 g protein
  • 23 g total carbohydrate (2 g dietary fiber, 2 g sugar)
  • 90 mg cholesterol
  • 230 mg sodium
Serves 6


  • 2 TB Bragg liquid aminos (or tamari)
  • 2 TB freshly squeezed lime juice (1 to 2 limes)
  • 3 cloves garlic, minced
  • 11/2 TB peeled, coarsely chopped fresh ginger
  • 2 tsp ground coriander
  • 1 tsp sugar
  • 1/4 tsp crushed red pepper flakes, more or less to taste
    Stir Fry

  • 2 packages (2 oz each) transparent noodles (mung bean noodles, Saifun, or Harasame)
  • 1/3 cup dried arame
  • 2 TB canola oil
  • 1 medium yellow onion, finely sliced
  • 3/4 lb broccoli crowns, separated
  • 1/2 lb fresh shiitake mushrooms, discard stems, thinly slice caps
  • 1 red bell pepper, seeded, deribbed, and julienned
  • 1 bunch green onion, both white and green parts, coarsely chopped
  • 1 cup sunflower sprouts or bean sprouts

  • 2 lbs boneless, skinless chicken thighs or breast, cut into 11/2-inch strips

Preparation Directions
Soak the arame with enough cold water to generously cover — it will triple in volume. If fresh shiitake mushrooms are not available you can substitute them with dried. About 1-ounce of dried shiitake mushrooms, reconstituted, equals a 1/2 pound of fresh. Simply soak the dried shiitakes in a bowl of water for 1/2 hour, drain the liquid, and proceed with the recipe.
To prepare the noodles and sea vegetable:
Soak the noodles in a bowl with enough hot water to cover them for about 5 minutes. Test the noodles. They should be al-dente. If more soaking time is needed, continue to retest every few minutes to desired tenderness. Drain noodles and set aside. In a separate bowl, soak the arame with enough cold water to generously cover. It will triple in volume, add more water if needed. Set aside.
To prepare the marinade:
Whisk together the tamari, lime juice, garlic, ginger, coriander, sugar and pepper flakes in a medium bowl until well blended. Place the chicken in the marinade, coating it completely. Cover and marinate in the refrigerator for 1 hour or overnight.
To prepare the noodles and sea vegetable:
Soak the noodles in a bowl with enough cold water to cover them for about 15 minutes. In a separate bowl, soak the arame with enough cold water to generously cover. It will triple in volume, add more water if needed. Set aside.
To prepare the dish:
Heat the oil in a large skillet or wok over high heat, add the onion and sauté for about 2 minutes. Lift the chicken out of the marinade, reserve the marinade for later use. Add the chicken to the skillet and sear until just browned, about 4 minutes. Add the broccoli, mushrooms, bell pepper, green onion, reserved marinade, and 1 cup of water. Stirring frequently, sauté until tender and bright in color, 3 to 5 minutes. Drain the arame, discarding the liquid. Add the arame and sprouts to the skillet, toss to incorporate. Serve immediately accompanied by the noodles.

Creamy Cabbage Stir-fry

Sensei Posted in Recipes and Health Facts

Here is another healthy quick meal.
4 ounces uncooked egg noodles (eggless) (about 3 cups dry)
1 pound extra lean ground turkey or beef (7% fat) or lamb (not so healthy)
1 medium onion, chopped, about 1 1/2 cups
1/2 teaspoon salt (optional)
1/4 teaspoon ground black pepper
1 can (10 ounces) reduced-fat cream of celery soup (choose soups that are less than 30% sodium)
4 cups chopped cabbage (about 10 ounces)
Cook noodles according to package directions. Drain.
Spray a large skillet with non-stick cooking spray. Brown ground meat with onion and seasonings. Add cream soup and mix well. Add cabbage and reduce heat to low. Cover and cook for 10-15 minutes or until cabbage is cooked to your liking. Add cooked noodles and mix well.
Notes: One serving is an excellent source of fiber. If you like cabbage more crisp, cook for the lesser amount of time. Ground turkey works best in this recipe. This recipe is also a good choice for a diabetic menu.

Talapia Recipe

Sensei Posted in Recipes and Health Facts

Here is a first…healthy recipes to augment for your training and fitness program. If you like this perhaps we’ll post more!

Talapia, for those of you that don’t know what Talapia is…its basically white fish. The best place to find it is at SAMS CLUB where you can purchase it in a large bag of individually wrapped pieces (each piece is roughly 2oz.).
To prepare, fill a container with tap water and soak the wrapped pieces (do not unwrap) for about 15 minutes or until thawed. Unwrap the thawed talapia and drizzle lightly with 1 tablespoon olive oil (rub the pieces to fully cover in oil), sprinkle with garlic powder, pepper, thyme, and salt. A few squeezes of lemon taste great over top too. If you are using a George Forman Grill, they should take about 7 minutes to fully cook.
Add your own healthy side dishes

Your Diet and Training…

Sensei Posted in Recipes and Health Facts

This is not a post about the latest fad diet! I just read an article about added sugar and how much it can negatively impact your weight, energy levels, and training progress. It was very interesting stuff, everyone knows about trans fat, etc but I bet most don’t know a can of soda contains almost your daily dose of sugar! So I have begun writing an article about it but wanted to share some preliminary information my friend Marie (Marie has a degree in Dietetics.) shared with me after I asked her some questions…
Yes (Mitch), you are right a regular can of soda has about 35g of sugar (7 tsp) which is half of the daily allowance for men and 3/4 of the daily allowance for women. Below I’ve given some helpful information regarding sugar intake. Additionally, I would suggest to all those trying to maintain a healthy lifestyle in general to check out which is the american dietetic association website that gives accurate information regarding health that is easy to understand.
– “Sugars are simple carbohydrates that occur naturally in foods such as fruit and can also come from refined sources like table sugar and corn syrup. The easiest way to stay within the proper range for intake is to make sure that refined sugars do not comprise more than 10% of daily intake. The maximum recommended intake of sugar per day for the average person is 10 tsp which is equal to 50 grams. For an active male the recommended daily maximum intake is 14 tsp which is equal to 70 grams. It is best for most sugar intake to come from natural sugars such as those from fruits and plant starches.
The best way to keep refined sugar intake down is to consume whole foods, substitute applesauce in recipes that call for added sugar, refrain from adding additional sugar to foods like cereal, coffee, etc and consider consuming sugar alternatives. Xylitol for example is in available in local grocery stores, is safe for diabetes, does not produce the glycemic response that other sugar alternatives do and has fiber-like benefits. Additionally it is important to look for hidden sources of refined sugar in products consumed one of the biggest offenders is high fructose corn syrup”.
Well that should at least get everyone’s attention! I hope to have thefinal article written soon so look for the full feature here:) Again many thanks to my friend Marie.