Mr. & Mrs.

Young's P o w e r Cookbook
Strength in Eating

Copyright 2009 S. Pea Young All rights reserved.

ISBN: 978-0-557-14037-4

INTRODUCTION Letter to the Editor

Dear Mr. and Mrs. Young, I want to get seriously S.W.O.L. for this upcoming Lumberjack of the Universe Competition. Everyday I eat sixty ve cans of spinach and three dozen raw eggs. I also consume roadkill, and even ate a beached whale. Do you have any tastier recipes that are healthy and maybe a little more varied than roadkill? I don't mind the spinach too much, but I don't think that poop is supposed to be as green as my lawn. Thanks! MR. Jack D. Uppe Dear Mr. Uppe, I am so glad that you are interested in eating healthy meals. While there are no roadkill recipes listed, I am sure that you will nd some delicious meals that are tasty and maybe even good for you. Good luck at your next competition! Break a log! - The Editors

Why a cookbook?
Cookbooks are valuable treasures in every family's kitchen. From mom's best recipe for pumpkin pie to the secret ingredients for homemade gravy, cookbooks are passed down from generation to generation. This cookbook is a combination of recipes from our family's kitchen, and recipes passed down to us from our childhood. Mr. and Mrs. Young's Power Cookbook also strives to use all-natural ingredients, with a high-ber content, and a limited number of processed foods. Additionally, most of the recipes are low in simple sugars, low in sodium, and higher in protein. A special and warm thanks goes out to Nana, Mama Young, and Christy for creating such wonderful recipes over the years!

Table of Contents
Breads and Baking Whole Wheat Tortillas Breakfast Protein Pancakes Banana and Peanut Butter Smoothie Veggie Egg Scramble Pilgrim's Protein-Packed Breakfast Lunch Momma Young's Tuna and Peanut Butter Sandwich Sabrina's 4th Grade Pizza Surprise Pizza Tortilla Chicken Ranch Quesadilla Ghetto "Grilled" Cheese Sandwich Open Face Mexican Quesadilla Salmon Dip Whole Wheat Bagel Sides Homemade Spicy Salsa Fried Banana Chips Polenta Broccoli Cheese Casserole Creamy Potatoes Yummy Nachos Abuela's Chicken Salad Nana's Chicken Salad Main Course Chicken and Salsa Pizza-Stuffed Bread Turkey Chili Salmon and veggies Sean's 40th Birthday Dinner Cowboy Beans Dessert Nate's Power Cookies Christy's Trufe Cheesecake

BREADS AND BAKING

Whole Wheat Tortillas Sabrina Young I rst made these tortillas when my brother Alan came to visit us in Miami. I had bought tortillas for the fajitas I had made, but knew I didn't have enough. I made these tortillas and they were a hit! Because of the whole wheat our, the tortillas are a little thicker. You can make a batch of these and save them in the fridge for a quick tasty snack or as an accompaniment to dinner. Ingredients 1 cup warm water 2 cups whole wheat our pinch of salt 2 tsp baking powder 1 tablespoon extra olive oil Optional: Cumin spice for avor 1. Pour Whole Wheat Flour into bowl. Meanwhile, heat an ungreased pan on high. 2. Add salt, baking powder, spices, and sift. 3. Mix warm water and olive oil, and then pour into bowl. 4. Mix ingredients until dough leaves sides of bowl. (Add extra our as necessary). 5. Flour a at surface and knead the dough. 6. Separate the dough into 6-8 balls. 7. Flatten the balls with rolling pin. 8. After rolling out a tortilla, place it in the heated pan. 9. Flip tortilla when bubbles begin to rise (about 30 seconds). 10. Continue with other dough balls.

BREAKFAST
Protein Pancakes Nathan Young Ingredients 11 egg whites 1 whole egg 1 cup of oatmeal Low sugar syrup Protein powder (optional) 1. Put egg whites, egg, and oatmeal in a blender. 2. Blend till it is of a smooth constancy. 3. Put olive oil in a frying pan. 4. Pour batter into pan. 5. Cook until side is golden brown, then ip. 6. Add syrup and enjoy. Banana Smoothie Nathan Young Ingredients 1/2 to 3/4 cup of milk 1 banana 2 tablespoons of peanut butter tray of ice cubes Protein powder (optional) 1. Mix all ingredients in a blender. 2. Blend. 3. Drink.

Weird Young Factoid: Mr. and Mrs. Young's song is "Peanut Butter Jelly Time" with the dancing banana. At our wedding we made sure we had Peanut Butter and Jelly sandwiches (thanks to Sabrina's mom!)

Veggie Egg Scramble Sabrina Young This easy recipe can be used with any fresh veggies that you may have in the fridge. I like to add my homemade salsa for some spicy pizazz. Add leftover chicken, bacon, or ham for extra protein. Ingredients 3 omega-3 eggs mushrooms cheddar cheese homemade salsa 1/2 cup milk extra virgin olive oil 1. Coat pan with olive oil. 2. Scramble three eggs with milk. 3. Cook eggs on medium high. 4. Add mushrooms and salsa. 5. Add cheese. 6. Keep turning eggs until light and uffy. Pilgrim's Protein Packed Breakfast Sabrina Young Ingredients 1 cup of corn meal 1 1/2 cup of water 2 omega 3 eggs 1/2 cup of low fat cheese, any kind extra virgin olive oil 1/2 cup of milk optional: pat of butter 1. Boil 1 1/2 cups of water 2. Add butter 3. When water comes to a boil, add milk and lower heat 4. Slowly add corn meal, stirring constantly. 5. Turn off heat and mix until cornmeal is thick. 6. Mix in cheese. 7. Fry eggs in olive oil and serve on top of cornmeal.

LUNCH
Momma Young's Tuna and Peanut Butter Sandwich Nathan Young Ingredients 2 slices of whole wheat bread 1 can of light tuna in water As much peanut butter as desired Big glass of water or milk 1. Drain tuna (mayo optional) 2. Put tuna on the bread. 3. Put peanut butter on the other slice. 4. Slam it together. 5. Slam it into your mouth. 6. Slam your teeth together. 7. Drink milk as necessary. Sabrina's Side Note: Yeah, so never, NEVER NEVER kiss someone after they have eaten a tuna and peanut butter sandwich. It is the nastiest taste ever!

Sabrina's 4th Grade Pizza Surprise Sabrina Young I remember putting this sandwich together when I was a kid hungry after school. I haven't eaten one of these "pizzas" in decades, but I thought that it was a recipe worth remembering (or forgetting). Ingredients 1 slice of bread pickles ketchup 1 slice of American cheese cold cuts green olives Italian spices 1. Add ketchup and spices to bread. 2. Add olives, ham slices, and pickles. 3. Top with slice of cheese. 4. Toast in the oven. Pizza Tortilla Sabrina Young Ingredients whole wheat tortillas cooked chicken tomato sauce low fat mozzarella cheese parmesan cheese Italian spices 1. Load up tortillas on a greased cookie sheet. 2. Add tomato sauce and spices. Add cooked chicken and cheeses. 3. Bake for at 350 degrees for 15 minutes, or until cheese melts.

Chicken Ranch Quesadilla Sabrina Young Ingredients whole wheat tortillas cooked chicken light ranch dressing cheddar cheese Optional: bacon or bacon bits 1. Heat oven to 325 degrees. 2. Place tortillas on greased cookie sheet. 3. Add ranch, chicken, and bacon. 4. Top with cheese. 5. Bake 15 minutes or until cheese melts. Ghetto "Grilled" Cheese Sandwich Sabrina Young Ingredients Low fat Cheddar Cheese 2 slices of whole wheat bread 1. Heat oven to 325 degrees. 2. Top bread with cheese and place on oven rack. 3. Bake for ten minutes. 4. For a variation, add tuna and tomato.

Open Face Mexican Quesadilla Sabrina Young Ingredients whole wheat tortillas homemade salsa cooked chicken, ground meat, or black beans cheddar cheese 1. Heat oven to 325 degrees. 2. Place tortilla on greased cookie sheet. 3. Add salsa and other toppings. 4. Top with cheese. 5. Bake 15 minutes or until cheese melts. Salmon Dip and Whole Wheat Bagel Sabrina Young Ingredients 8-10 ounces of warm cooked salmon 2 cloves of garlic whole wheat bagels parmesan cheese 2 tablespoons extra virgin olive oil low fat cream cheese (3/4 box) parsley 1. Sautee' garlic in olive oil. 2. In a bowl, mix salmon, cream cheese, and parsley into a paste. 3. Add oil and garlic to mixture. 4. Slather spread onto bagel. 5 Toast bagels and add parmesan cheese.

SIDES
Homemade Spicy Salsa Sabrina Young This salsa just tastes better each day. Be careful when chopping the peppers, though. I have blinded myself at least a dozen times, even after washing my hands. Congrats...homemade salsa AND pepper spray! Ingredients 8 medium fresh tomatoes 1-2 small white or yellow onions 3-6 jalapeo peppers (or 2 large regular green peppers for a milder taste) 1 tsp vinegar 1 clove of garlic 1. Chop ingredients and mash them in a bowl. 2. Save in a container and refrigerate for later use up to ve days. Fried Banana Chips Sabrina Young This is a slight variation on my personal favorite tostones. Ingredients 2-3 cups extra virgin olive oil 3 green bananas (plantains) mashed garlic cloves lemon juice 1. Slice plantains after peeling them. They should be small button-like slices. 2. Fry garlic and bananas, adding oil as necessary. 3. Be sure to ip banana chips to evenly slightly brown both sides. 4. Place cooked chips on paper towel. 5. Add a little bit of lime juice, to taste, and serve hot.

Polenta Sabrina Young A quick Italian side dish that will ll any tummy. Ingredients 1 1/2 cup of milk 1 cup of water 3 assorted cheeses 1-2 tablespoon of butter 2 cloves chopped garlic Italian spices 1 cup of cornmeal 1. Bring water and garlic to a boil. 2. Add milk, butter and spices, and lower heat. 3. Slowly add cornmeal, stirring constantly. 4. Keep stirring until it thickens (like grits) 5. Mix in cheeses. 6. Serve hot. Broccoli Cheese Casserole Sabrina Young A healthier version of loaded potatoes, with lots of broccoli and minimal carbohydrates. Ingredients 2-3 large potatoes 2 cups of low fat cheese (optional) 6 cups of cooked broccoli 2-3 strips of turkey bacon (optional) 1/2 chopped small onion Parsley 1. Boil and mash potatoes 2. Chop cooked broccoli and bacon 2. In a large casserole dish, combine the broccoli, bacon, mashed potatoes, 1 cup of cheese, and onion 3. Top with 1 cup cheese 4. Bake in oven at 375 degrees until cheese is melted

Creamy Potatoes Sabrina Young My mom used to make creamy potatoes at home. This is my version of a homemade favorite. Ingredients 6 potatoes 3 cloves crushed garlic 1 package light cream cheese 3 cooked turkey bacon strips (optional) 1 small onion nely chopped 1. Boil and mash potatoes 2. Mix in garlic, onions, and cream cheese 3. Mix ingredients until constancy is creamy 4. Pour into large pan. 5. Bake 15 minutes at 350 degrees. Yummy Nachos Sabrina Young This is a great Miami twist to a fun nacho recipe for parties and family get togethers. Ingredients blue corn chips cooked chicken breast black beans, canned low-sodium cooked banana chips or tostones garlic lime juice 2 small onions 2 small green peppers low-fat shredded cheese (Mexican mix) homemade salsa avocado extra virgin olive oil 1. In a small frying pan, lightly fry 1/2 pepper, garlic, lime and onion in olive oil and add chicken. 2. Cook up black beans with 1 1/2 green peppers, garlic, onion, and salsa 3. Layer chips, chicken, beans in large pan 4. Top with salsa and cheese 5. Bake in oven until cheese melts 6. Top with banana chips (or tostones) and avocado slices

Abuela's Chicken Salad Abuela (written by Nana) Like Mom wrote on Facebook, "My Mom made this salad for every Birthday, Anniversary, Christmas, Thanksgiving and Graduation. If there was a cake, there was Grandma's Chicken Salad next to it....." Ingredients 1 cup or more of leftover cooked chicken breast from previous dinner or lunch. (Be sure to fry the chicken again.) 1/2 cup pimentos in jar or can, cut up in little pieces with 1 tb of juice. 1 Granny Smith apple (medium size) cut up in little pieces without skin. 4 boiled eggs (use only egg whites, leave 1 yolk for color) 1/2 cup of Miracle Whip salad dressing 1 slice of red onion Cooked potatoes 1. Mix everything (one at a time) together. 2. Pour into plastic or glass container . 3. Place slice of red onion and grate the egg yolk on top of salad. 4. Cover, return to refrigerator. 5. Serve with whole wheat crackers (for lunch), or on lettuce leaves (for dinner).

Nana's Chicken Salad Niria Pea (aka Nana) I substituted the potatoes, red apples, and salad dressing.....the secret is in the leftover chicken, the more marinated and seasoned it is the better for the salad. Ingredients 1 cup or more of leftover cooked chicken breast from previous dinner or lunch. (Leftover roasted chicken from store is best.) 1/2 cup pimentos in jar or can, cut up in little pieces with 1 tb of juice. 1 Granny Smith apple (medium size) cut up in little pieces without skin. 4 boiled eggs (use only egg whites, leave 1 yolk for color) 1/2 cup of fat free mayo 1/4 cup fat free plain yogurt 1 slice of red onion 1 tsp of sugar (or Splenda) 1. Mix everything (one at a time) together. 2. Pour into plastic or glass container . 3. Place slice of red onion and grate the egg yolk on top of salad. 4. Cover, return to refrigerator. 5. Serve with whole wheat crackers (for lunch), or on lettuce leaves (for dinner).

DINNER
Chicken Salsa Nathan Young Ingredients chicken salsa extra virgin olive oil optional 1/2 cup of whole wheat pasta 1. Heat & eat 2. Pasta optional Pizza-Stuffed Bread Sabrina Young Ingredients Large loaf of Italian bread 5 spicy Italian sausages 1 small onion 1 large green pepper 1 cup of fresh mushrooms 1-2 cups of tomato sauce 2 cups low fat mozzarella cheese parmesan cheese extra virgin olive oil garlic 1. Remove skin from sausages and cook with oil in frying pan with sliced pepper, onion, garlic and mushrooms 2. Half bread along the length of the loaf 3. Hollow out bread top and bottom (and save bread pieces for dipping later in oil) and lay both sides hollow side up on a greased cookie sheet 4. Fill hollowed out bread with sausage and veggie mix from frying pan 5. Top with cheese and tomato sauce 6. Bake at 350 for twenty minutes.

Turkey Chili Sabrina Young A healthier version of a family favorite. Ingredients 1 bag of red beans, dry 2 pounds lean ground turkey 3-5 tomatoes 1 small can of tomato paste 3 green peppers (optional - hot chili peppers for a spicy taste) 3 small onions 3 garlic cloves 1 cup low fat cheese chili powder 1. Follow package directions for soaking beans 2. Chop all vegetables. 3. Fill large pot 3/4 full with water 4. Pour in beans 5. Bring to a boil and let boil for 10-20 minutes 6. Bring to a low heat and cook for two hours 7. Cook turkey meat with veggies and tomato paste 8. Throw in meat with veggies. 9. Continue to cook chili until beans are tender 10. Serve and top with cheese Salmon and Veggies Sabrina Young Simple, easy to cook, and delicious. Ingredients salmon extra virgin olive oil Italian seasoning 1 bag of frozen broccoli 1. Brush oil and sprinkle seasoning on salmon. 2. Bake in oven for 15-20 minutes, until the salmon can be aked off with a fork. 3. Boil or steam broccoli and add pepper to taste. 4. Serve together. 5. Optional - Add rice pilaf.

Sean's 40th Birthday Dinner Sabrina Young Sean celebrated his big 40 with Nate and I down in Miami. I made this for him and Nate, knowing how much they love perogies. Not healthy at all, but it tastes awesome! Ingredients 2 bags frozen perogies chunky tomato sauce Low fat mozzarella cheese garlic 1 green pepper 1 large onion 3 medium tomatoes mushrooms extra virgin olive oil 6 Italian sausages 1. Sautee' perogies in olive oil, with mushrooms, garlic , and 1/2 of chopped onion until slightly browned on each side. 2. Line bottom of greased pan with perogies 3. Chop rest of onion, green pepper, and tomato 4. Slice and cook Italian sausages in olive oil, adding chopped vegetables. 5. Drain cooked sausage and add tomato sauce. 6. Let simmer for 10-20 minutes. 7. Pour sausage mixture onto perogies. 8. Add thick layer of mozzarella cheese. 9. Bake at 350 until cheese is melted.

Cowboy Beans Mama Young (as written by Nate) Ingredients Baked Beans BBQ sauce Ground beef Onions Cheese 1. Brown the meat with the onions. 2. Mix it with the baked beans and BBQ sauce. 3. Top it with cheese. 4. Bake it.

DESSERT
Nate's Power Cookies Sabrina Young High-ber, high protein cookies guaranteed to help your beloved powerlifter get his SWOL on! :-) Ingredients 3 cups of oats 1 cup whole wheat our or 1/2 cup our and 1/2 cup protein powder (choc.) 2 large Omega 3 eggs 1 cup of peanut butter 1 cup of whole wheat our 1 tsp baking soda 1 tsp cinnamon 1 tsp vanilla (optional) Pinch of baking powder Pinch of salt 1 cup raisins 1/2 cup chopped nuts 1. Mix in a large bowl eggs, baking powder, baking soda, salt, peanut butter, vegetable oil, cinnamon, vanilla. 2. Add in our and oats. 3. Mix mixture until all ingredients are blended well. 4. Stir in nuts and raisins. 5. Drop onto cookie sheet. (Cookies will not get much bigger). 6. Bake at 375 for 10 minutes, or until slightly browned. 7. Enjoy cookies with milk.

Christy's Trufe Cheesecake Lil Sister Christy The most amazingly wonderful cheesecake EVER! Ingredients crumb crust (chocolate) 3 packages of cream cheese 1 14 oz can of sweetened condensed milk 2 cups chocolate chips, melted 4 eggs 2 tsp vanilla extract 1. Beat cheese until uffy. Then beat in condensed milk until smooth. 2. Mix in other ingredients. 3. Pour into pan. 4. Bake at 300 degrees one hour, or until the center is set. 5. Cool and chill.