Tuesday, July 19, 2011



This has been the summer of the BBQ for Funk. At least 5 days a week I am grilling up some sort of lean meat. I put together a two-part BBQ video series to start of my Summer of Nutrition.

This video is of my yummy fat burning BBQ chicken breast with a fantastic seasoning recipe I got from the Metabolic Cooking Program that Angela and I picked up a few months back. (you need to get yourself a copy)

Below is a great article from Dave Ruel, creator of the Metabolic and Anabolic Cooking, which talks about the Top Tips and Benefits to Cooking on the Grill.

It even includes specific times for foods like:

- Steak (Bone in or no bone)

- Chicken

- Buffalo Burgers

- Assortment of veggies

The real trick is the timing and he has got you covered.



Top Tips And Benefits Of Cooking On The Grill

With summer in full swing, one cooking method that you must make sure you’re making good use of is grilling. Grilling is one of the top health promoting ways to prepare your meals and even better, it offers plenty of flavour.

My favourite part of summer grilling? The gathering’s it brings and the fun that follows

When you cook on the grill you’ll help to reduce the total fat content in any meat that you prepare as the fat will drip right off and since you aren’t using any butter or other added fats in the cooking process, you’ll get a low calorie dish that’s high on nutrition but low on calories.

Cooking on the grill using propane or charcoal tends to bring out the flavour in foods to a larger extent, so you won’t need to add a lot of high calorie sauces or condiments either. Simply using some herbs or marinades will easily enhance the taste without destroying the nutritional value of the meal.

Let’s give you a brief run-down on how to make use of this terrific cooking technique.

What To Cook

Funk's Lamb Chops and Spinach Salad
 There are many different options as to what you can prepare up using your grill. Vegetables are a classic favourite as they’ll come out juicy and crisp, really awakening your taste buds and allowing you to see just how satisfying eating healthy can be.

There are many different protein options for cooking on the grill as well including steaks, venison, buffalo burgers or lean ground beef burgers, fish, shrimp, and chicken. Each of these will be a high quality source of protein that’s already naturally lower in fat.

Pretty much all meats mentioned in Anabolic Cooking can be modified to be cooked on the grill. In fact some of the recipes will taste even better if you can get access to a BBQ.

Sweet potatoes work great on the grill for your primary carbohydrate source and corn on the cob is another option to consider for a sweet, nutrient packed form of energy.

For the creative individuals out there, fruit can also be grilled and will make for a very healthy dessert to top off your meal.

Getting Ready To Cook

To get ready to begin cooking, you’ll want to marinate any meat or vegetables you plan to cook by placing them on a plate or zipped bag with the marinade and allowing to sit in the fridge for a couple hours or overnight.

If you are just going to use herbs with your meat or vegetables then you should press the herbs into the flesh of the meat and then place it directly onto the grill. You would be amazed at just how much taste can result from a few simple herbs. For vegetables, brush a very light coating of olive oil onto the skin or spray with Pam and then sprinkle the herbs on top of that to give them something to ‘stick’ to.

Some great herbs that you’ll want to consider trying as you perform your grilling include basil, oregano, rosemary, thyme, parsley, and tarragon. Get creative and try various combinations of your favourite herbs.

Cooking To Perfection

Once you have the food prepared, then it’s time to get grilling. One great way to cook your vegetables is placing them in some foil and then wrapping and setting it on the grill. This will lock the heat in and produce vegetables that are tender and juicy. If you prefer vegetables on the crispier side, get some skewers and stab them before placing on the grill, making sure to turn occasionally so all sides get cooked.

Cooking temperatures for your protein source placed on the grill will be as follows. Remember that these are approximate cooking times and will vary so keep a close eye on your food as it cooks.

» Boneless steak – 8-14 minutes for medium rare

» Bone-in steak – 7-14 minutes for medium rare

» Chicken breasts – 8-12 minutes, turning at halftime

» Fish filets – 4-6 minutes or until fish easily flakes with a fork

» Ground beef or buffalo burgers – 10-16 minutes, flipping at half-time

» Shrimp – 5-7 minutes

» Pork tenderloin – 12-18 minutes, turning two to three times throughout the cooking process

Note that most vegetables will cook on the grill in about 5-6 minutes with the exception of squash, zucchini, eggplant, asparagus, and potatoes, which you’ll want to leave on for 10-15 minutes.

Be sure to check your vegetables as cooking progresses to ensure they reach your preferred state of crispiness.

So there you have the grilling details that you need to note to make sure you enjoy plenty of home-grilled meals this summer. Getting away from the usual cooking methods you typically use during the cooler months is a perfect way to shake up your diet so you can stick to it with ease.



It’s not a secret, we all know that nutrition is directly responsible for more than 80% of your results, whether your goal is to build muscle or lose body fat. Ironically, only 3% of the people involved in bodybuilding or fitness are capable of fallowing a specific nutrition plan.

Anabolic Cooking will turn you into the cook you never thought you could be...Whether your goal is to build lean muscle mass, lose body fat, stay fit, perform better or simply be healthy, this cookbook is a must-have in your kitchen!


Discover quick and easy fat torching recipes designed with simple metabolism boosting

Ingredients to banish your boring diet and burn fat faster!


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  2. Thanks for the video. I love my grillin' by my doctor told me that I had to cut down my diet. I appreciate this video because now I'll be able to keep grilling with my grill utensils.

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