Sunday, May 12, 2013

Bodybuilding Mauritius Muscle Recipes. Contribution by Bodybuilding Mauritius members

Bodybuilding Mauritius Muscle Recipes

Roti patate douce

Par Sehzad Nandoo

 « Mone servi 1 kilo patate douce et 100gram la farine blanc pck la farine complet fer li vine dure kan garde dan frigo, mo prepare pu moi pu 5 jours... Avez 1 kilo kapav gagne environs 30 roti depend lepaiseur et largeur... bouille 1 kilo patate dans tempo pour 15min, tire so la peau kan fini bouille ensuite kraze li dans ene grand bol et mélange 100gram la farine blanc ou farine brun, mo pane ajoute delo pck deja ena delo dan patate la kan tire li dan tempo... kan fini krazer, petrir li en forme rond ou karer selon zot humeur :P et met li cuit lor tawa ou poêle, mone cuit 30 roti avec 1 kouyer delhuile zolive... voila! »

Sweet potato chips (Chips Batate)

By Omar Patel  
  • Sweet potatoes -
  • Olive oil -2 teaspoons
  • Dried Oregano - 1 teaspoon
  • Coriander powder - 1 teaspoon
  • Salt and pepper

  • Preheat oven to 425 F.
  • Peel the sweet potatoes and chop them into long strips of about 3 inches long and about 3/4 inches thick. They tend to shrink while baking. So make sure they are thick
  • In a bowl, combine together the spices and olive oil and toss in the chopped sweet potato fries until they are well coated.
  • Spread the sweet potatoes on a greased baking sheet in a single layer. Bake for about 30 to 40 minutes turning them twice in between.
Read more about sweet potato here

Bodybuilding Mauritius MASS Rice
By Vic Goyaram
Recipe by Meera Ramsaha

How to improve the GI rating on your rice, give it flavour and also boost its protein content? The "Bodybuilding Mass Rice" is the solution. The recipe is very versatile and you can do a little experimentation on your own.

  • Take out 2 measure of rice and 1 measure of lentils (feel free to experiment on ratios)
  • Let the above cook on the stove or rice cooker
  • Add a pinch of salt and a little bit of oil
  • You can add "herbe de provence" for a more divine taste
  • Just before the rice is ready you can throw in a handful or two of frozen mixed vegetables
  • Mix and ready to serve
You can prepare your chicken fillets or tuna into a nice curry and the once it is cooked you throw the curry into the mass rice and mix. The whole mass rice gets the flavour and it is more enjoyable this way. Grow while enjoying nice food

Alternatively the mass rice can be served with a variety of protein sources like grilled chicken fillets, scrambled eggs or even a can of tuna.

Advantages of mass rice:

The lentils boost the protein content of rice (lentils contain about 20-25% protein), provide valuable fibre, contribute to your Potassium and Phosphorus intake and beats the boredom out of eating plain cooked rice day in day out. Basmati rice is getting quite expensive nowadays and lentils are rather cheap.

More on the nutritional content of lentils:

Mauritius Mass Gainer Shake
By Vic Goyaram

By now you probably know that I profess against commercial mass gainer shakes for various reasons.  However, we still need to get the calories in the system and sometimes a small appetite for some people when it comes to eating food doesn't help matters. Drinking your calories via a delicious home-made mass gainer shakes is a very convenient option.

This special Bodybuilding Mauritius shake will bring your body a solid blend of proteins from whey and egg whites.  You are also getting grade-A quality wholesome carbs from the oats and banana and not industrially processed carbs like maltodextrin, dextrose and fructose as in the commercial shakes. This shake can be consumed as a breakfast itself or as a meal replacement. It makes for a great pre-training shake when taken 1.5hrs before training.

Here is what you need:

1. A carbohydrate source: banana and ground oatmeal powder (slow and fast carb blend)
2. Protein: a good whey protein. 

3. Milk powder or liquid

4. 2 tablespoons peanut butter, a strawberry.

5. Ice cubes

To 400ml milk in a blender jug add 1 banana and 50g of oats powder.
Add 1 full scoop of whey protein and 2 egg whites
Add ice cubes and blend

Approximate Nutritional composition:
40g protein

The Mass Machine Breakfast
By Vic Goyaram

4 eggs cooked in water (microwaved). Yolk kept to be enjoyed separately. Egg whites broken into small pieces. Add 300ml of full cream milk. 4 tablespoons of ground oats. Mix in a shaker.

40g Carbohydrates
40g protein (with yolks)
24g fats
536 Calories

In addition to having this as a breakfast, I also enjoy this drink before workout (1.5 hours before workout). Postworkout you can go 1/2 oats and eat a banana with it.



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