How to Be a Superhero in the Kitchen

How to Be a Superhero in the Kitchen

bob cooking

Every day in the kitchen is a battle. Not only are you feeding your family and yourself, but there are constant rules you’re expected to follow – is it healthy enough, will the kids eat it, will my spouse eat it, is it organic, local, fairly treated, and on and on.

It’s a lot.

A few weeks ago was a huge day for me. I got to join in a Guinness World Record attempt in the deadlift with over 160 other superheroes from the Training For Warriors “Familia.” Not only did we crush the current world record we dressed up like superheroes to remind ourselves that every day we wake up we are a hero to someone. You don’t need a mask or costume and you have more super power than you could imagine. All you need is to believe.

If you are going to lead a healthy lifestyle it takes a lot of guts and a lot of know how, but the most well known superheroes had their strongest asset inside of them: The belief that they could accomplish whatever they set out to do.

Every superhero has a super villain – an arch nemesis they are always battling against who are trying to destroy them. We don’t face odd characters in colorful costumes, it’s the TV, marketing, complaining, junk food, doubt, fear and laziness. These forces are trying to stop you from reaching your goals.

Want to reach yours? It’s time to do battle with some of the evil in your way. Here are the 3 ways to be a superhero in the kitchen.

1. Put on your Chef’s Hat

Just like a superhero has to put their cape on and head out into battle you must put your chef’s hat on and cook. Real, whole foods take time and effort, and their rewards are well worth it. You’ll have to battle against the convenience of fast and microwaved foods, and struggle through new tastes and flavors.

A great superhero is always mixing up their style to keep the bad guys guessing and on their toes. They refine their techniques and their skills so that they have a wide variety of attacks and defenses for any situation. What we need to work on then is your recipe repertoire and your skills in the kitchen.

As a kid I spent every moment helping out in the kitchen, and built up a good understanding of how to get around food. Most of us though didn’t have that kind of experience in the kitchen, maybe you were too busy playing hard on the playground or didn’t have an interest in cooking. That’s ok, cooking is a skill you can develop at any time in life. One of my favorite kitchen superheroes, Julia Child, didn’t start cooking until she was nearly 40, and her first cooking experiences were not pretty.

The best way to build this skill is to do it. Start with basic recipes, master one or two at a time, understand which flavors go well with one another, and build your strength. You’re going to have terrible meals, that comes with the territory, but slowly you will get better and better.

To get you started here’s one of my favorite easy recipes that will make you look like you went to cooking school:

Chorizo Turkey Wraps

Serves 4 medium, 2 large

What you’ll need:

1 Onion
6 Ounces Chorizo – out of the casing
1/2 pound of ground Turkey
Large leaf lettuce
Optional toppings
Greek Yogurt
1-2 Avocado

Chop the onion and saute it with the chorizo until crispy – low heat for a while. We like this recipe because you can walk away from it and do other stuff while the chorizo is cooking.

Once it’s crispy add in the turkey, season with salt and pepper, and cook until the turkey is no longer pink.

Make your lettuce wraps and top with yogurt and avocado.

You can also do these with corn tortillas if you aren’t worried about your carbohydrate intake

2. Chase Adventure

2015-08-11 06.22.17

Maybe you’re afraid of a new recipe or ingredient. It’s not easy to step up and lead your family into eating new flavors. Changing the rules of the house is probably one of the hardest things you’re going to have to do. Telling your children that they are going to eat what the adults eat is hard. “What do you mean no more chicken nuggets or boxed mac and cheese?”

Hidden in the chaos of change is the seed of adventure, the thing that gets you actually excited about eating good foods. Instead of worrying about forcing broccoli down your kids throats, think about how you can turn food into an adventure for you and your family.

Teaching your kids that food isn’t a chore to get through, all about sweet sugary satisfaction, or about cramming as much into your mouth hole is going to take a little bit of convincing and training. Changing your kitchen mindset to one of adventure won’t happen overnight.

The adventure muscle you are going to have to develop slowly. You wouldn’t want to go out and lift 300 pounds without training, and we don’t want to crush your family with tons of rules out the gate either. Pick one or two things to change about your eating at a time and have fun with it.

Most importantly, get them involved the process. Make food an adventure for them and for you. Stretching their comfort zones and having fun. That’s what it’s all about.

Here’s one of my “stretch yourself” recipes:

Homemade Veggie Burgers

Makes 4 medium, 2 large

1 can chickpeas
1/4 -1/3 cup whole wheat bread crumbs
1/2 onion
1-2 tbsp tomato paste
1/4 cup parsley
2- 4 cloves of garlic
1 egg

There’s a lot of variability in this recipe to allow for your personal flavor. Think of this as a starting point.

Mash up everything but the egg in a food processor or good blender. Add the egg and hand mix it in (watch out for the blade!), and form into patties.

Fry these bad boys until they look done

This is a GREAT way to introduce new veggies to your kids. If you want our Veggie Burger Template e-mail and we’ll send it over (Familia I’ll put it on our Facebook page).

3. JOO

Every day I get at least 2 or 3 emails asking me about nutrition. They typically can be boiled down to one main question, “Is there a short cut?” Superheroes don’t take shortcuts. Superheroes know that the obstacle is the path – the way of most resistance is the way to see the best results.

At TFW Momentum we are always talking about how you’ve got to say Yes to your dreams, we’ve even got a special word for it, JOO. It’s the Finnish word for Yes- It means listening to your heart and saying Yes to your self and following your dreams and taking action even if you are afraid and your mind says no!

Hatsolo in the streets

JOO means sticking to the plan and doing what you said you would do. Making a meal plan isn’t that hard, decide how many meals you are going to need to make at home then shop for those meals. What’s hard is following that meal plan.

Superheroes don’t always stick to the exact plan but they have one.  They always say JOO to the challenge in front of them, and they always find a way to be victorious.

<– This is a sweet photo of my buddy Hatsolo doing some break dancing in the middle of the streets. He’s the one that taught me about JOO


Sample Meal Plan

Here’s my simple meal plan template to help you out:

There are 4 types of dishes:

Slow Cook

Monday – Stovetop – Veggie Burgers
Tuesday – Oven – Baked Chicken and Veggies
Wednesday – Stovetop – Chorizo Tacos
Thursday – Slow Cooker –  Beef
Friday – BBQ – Pork Tenderloin

This is a simple sample of easy to cook and put together meals. Remember, that once you’ve planned the meals then write out the recipes ingredients, and shop for only those ingredients. You might also notice that we tried not to repeat meat types – veggies, chicken, beef and turkey, beef, pork. You can mix this up further by cooking fish, but for some reason a lot of people are scared of fish…

Be A Superhero For Someone Else

Join us for our charity workout to benefit Shaken Baby Syndrome. My first child is due in October and I want to bring this kid into the world on the right note – helping someone else.

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