POP Nutrition: Friday Fiesta

Happy Friday,

You already know that I have been having a ruff week, well it will be sometime until I can figure out what I want to do next until I do I am devoting my time to training and writing a book that will capture the essence of Esse Libere Fitness – Free To Be Fit. It will include methodology and core pillars or the “secret ingredients” to a happy and free life of health, abundance, joy without deprivation, starvation, or over training. I also will be overhauling the website to offer online monthly and yearly video subscription services if you would like to train and cook with me but just not able due to time, location, or budgetary constrains. Hey we have to make the best with what we have.

Meanwhile thank you for all your support and here is my Friday Fiesta Meal.

Flavorful and Juicy Grilled Chicken Ingredients:

  • 1 lb chicken breast tenderloins
  • 1 tbsp garlic powder
  • 1 tbsp onion powder
  • 1 tbsp ground turmeric
  • 1 tbsp red pepper flakes
  • 1 tbs oregano
  • 1 tbsp ground black pepper
  • 1 tsp olive oil

Exotic Veg Goodness Triangles Ingredients:

  • 1 cup chana dal beans
  • 1 cup white beans
  • 1 head cauliflower
  • bunch of chopped chives
  • 1 med vidalia onion
  • 1 tsp ground gloves
  • 1 tsp diablo chilli
  • 1 tsp paprika
  • 1 tsp cumin
  •  1 tsp curry powder
  • 1 tsp celery seeds
  • 1 tsp deel seeds
  • 1 tsp turmeric
  • 1 cup 6 grain rice flour

6 Grain Rice Corn Shaped Bread Sticks:

  • 2 cups flour
  • 2 tbsp olive oil
  • 1 packet yest
  • 1 tbsp
  • 1 1/4 cups low sodium veg broth
  • 1 tbsp onion powder
  • 1 tsp ground pepper
  • 1 tsp red pepper flakes
  • 1 tsp garlic powder

Make your own 6 Grain Mix: Combine  equal parts black rice, hulless barley, red rice, purpule barley, ray berries, and short grain brown rice.

Grilled Chicken Cooking Steps:

  1. Combine all ingredients and add chicken mix to cover the chicken tenderloins.
  2. Cover with plastic wrap and marinate for 45 min in a fridge.
  3. When ready use foreman grill or regular grill and grill for 5-6 min depending on thickness. It is ready when the meet is not pink inside.

Exotic Veg Goodness Triangles Cooking Steps:

  1. In a cast iron cooking bowl combine beans, cauliflower, spices, and 4 cups of water. Cook for about 75 min or until beans are tender to taste.
  2. When ready, split in half.
  3. Take one half of the mixture, add onion, chives and blend until smooth.
  4. Fold in blended mixture into the other half, add 1 cup flour and blend.
  5. Place spoonfuls of mixture into the muffin pan and bake for 20 min on 200C.

6 Grain Rice Corn Shaped Bread Sticks Cooking Steps:

  1. Combine dry ingredients first then add olive oil and veg stock.
  2. Mix until smooth and all ingredients are well  blended.
  3. Flour table and place the dough on the surface and kneed until it comes of easily form your hands.
  4. Cover with a damp towel and let stand for 20 min.
  5. When ready, spray cast iron corn shape pan with canola oil spray.
  6. Form corn-like bread sticks and place into a pan.
  7. Heat an over to 188 C and cook for 30 min or use a tooth pick test to know when its done. Stick a tooth pick in the center of the dough, if comes out clean then it’s ready of not continue cooking.

Now time to enjoy your corn shaped bread sticks, exotic veg goodness triangles, and flavorful and juicy grilled chicken. Who knows may be even with a glass of nice white wine. I kinda need one now but I do not drink so have to figure out other way 🙂

Have a great weekend.


Esse Libere Fitness – Free To Be Free


POP Nutrition: Protein Packed Pancake Flaps

Happy Easter Sunday,

Well actually my Easter will be next week, I am Russian Orthodox and we are on a different calendar.

I enjoy pancakes but they usually trigger my sweet tooth and leave me craving for more. So I decided to make pancakes form protein powder (i.e. Protein Packed Pancake Flaps) and almond yogurt, it was a test to see if anything good will come out. I actually quite liked them and it satisfied me feeling left tout when I make pancakes for my son. The recipe below makes about 5-6 3 inc pancakes I ate 3 and froze the rest for the next weekend or you can eat one post-workout or as a snack. Just though about it, I should have added flax seeds – it will give it a nutty flavor. They are dryer then regular pancakes so I had them with unsweetened applesauce or you can take cranberries blend them in a blender and add a bit of Stevia and pore over the pancakes flaps to make them more moist.


Cooking Directions:

  1. Mix all ingredient beside apple sauce or cranberries.
  2. Pout spoonfuls into pancake mold and cook until semi-firm then flip over.
  3. Enjoy with cranberries pure or apple sauce.


Esse Libere Fitness – Free To Be Fit

POPN Paleo| Give Me More Char Grilled Chicken Thighs

Happy Friday,

It is finally warm weather and it is not raining. So here comes the grill. I always loved my dad grilled chicken, the smell of fire, nature, and then when chicken is done I would put potatoes int the coil and it is so delicious when cooked that way, and the skin has grill taste to it, you just cannot make it taste that good unless it is done that way.  And of course fire grilled bread, yummy.  I would also play badminton with my mom or play with my dog. I used to have a Kerry Blue Terrie – 50 lb of pure fury muslce and joy. She would always want to snag a bone and then all bets are off. The usually friendly dog will grow and scowl like a wolf. So funny. To top it of off my dad would some time mess with her, all while she is showing of her deep growl letting us know that she will not give her bone up. It will only happen with bones though nothing else.


  • 2 lb Chicken Thighs
  • Onion
  • 2 tbs White Wine Vinegar
  • Water
  • Spices (garlic, red pepper flakes, pepper)

Cooking Instructions:

  • In a large bowl combine chicken thighs, 2 tbs White Wine vinegar, chopped onions, and spices. Add 1 cup of water. Cover with a plate, put a small weight or a rock and let t sit in a fridge for 24-48 hours.
  • When ready, make a fire, drain the liquid and place chicken thighs on a grill rack
  • When ready (no pink meat when probed, I like it a bit on a darker side), serve with fresh vegetables.


Also, this is a perfect and nutritional meal, without the sodium or the fat. So I can still spoil myself even though I am getting ready for a competition 🙂


Esse Libere Fitness – Free To Be Fit

POP Nutrition: Seaman Stew

I am a one pot meal fan number #1. It is fast, easy, delicious, and a great way to get all your daily vegetables and nutrients. Here is the first of the many one pot meals. Enjoy this warm wonder during our chili season.


  • 1  12 ox bag Langostino Tail
  • 1 lb Tilapia
  • 1 16ox bag Organic Broccoli Florets
  • 1 16ox bag frozen Organic Sweet Corn
  • 1 16ox bag frozen Organic  Sweet Peas
  • 1 Head Cauliflower
  • 1 cup Brown Basmati Rice
  • Red pepper flakes
  • Garlic gloves
  • Onion powder
  • Cilantro 
  • Water

Cooking directions:

  • Place all the ingredients into a large pot.
  • Fill up with water to cover the ingredients.
  • On low setting bring to a boil (low setting will prevent vegetables from burning and sticking to the pot).
  • Then cook on low for another 10-15 min.

Warm up your days. Enjoy!


Esse Libere Fitness – Free To Be Fit