POP Nutrition: Filet Mignon With Tomato Portobello Reduction

Hi guys,

Hope you enjoyed today’s whole body tune up workout. I was playing around with making a sauce for filet Mignon and came up with a tomato base portobello reduction, came out really good and I quite enjoyed it even though I say it so myself. The reason being is that I am not much of a tomato person but this one came out real good. But then again I have been devouring vidalia onions and never ate fresh onions in my life. Who knows – change is here – but that’s a good thing.

Filet Mignon Cooking Ingredients:

  • 1 6 oz filet mignon
  • 1 tsp crushed red pepper
  • 1 tsp smoked paprika
  • 1 tsp onion powder
  • 1 tsp garlic powder
  • 1 tbsp olive oil

Tomato Portobello Reduction Cooking Ingredients:

  • 8 oz canned tomatoes (whole, unsalted)
  • 1 med vidalia onion
  • fresh basil leaves
  • parsley
  • chives
  • basil leaves
  • 3 portobello mushroom caps
  • 1 tbsp olive oil
  • 1 mid onion
  • 1 tsp pumpkin spice
  • 1/4 balsamic vinegar
  • 1 tsp crushed red pepper
  • 1 tsp smoked paprika
  • 1 tsp onion powder
  • 1 tsp garlic powder
  • 1 tbsp crushed garlic

Cooking Steps:

  1. Heat up an oven until 350 F, place filet mignon on the baking sheet, sprinkle with spices, drizzle a bit of olive oil, and cook for 5 min (I like my pretty raw so cook longer if you like yours mid or well done).
  2. Heat up a heavy bottom pan, add olive oil, and chopped onion. Cook until golden brown, steering occasionally. 
  3. In a blender combine tomatoes, spices, 1/4 balsamic vinegar, crushed garlic, chives, basil, and blend until smooth. Fold in the sauce into the onion, add portobello mushroom, and parsley. 
  4. Reduce heat and cook on low for 10 min. Or until liquid is reduce in 1/2 it’s original volume.
  5. When done pore tomato portobello reduction onto a plate and enjoy with the filet mignon cooked to your taste. Enjoy.


Esse Libere Fitness – Free To Be Fit

POP Nutrition: Jasmine Brown Rice Linguini with Tilapia, Scallop and Broccoli


Here is a new healthy recipe to add to out growing list. It is full of fiber, healthy fats, and vitamins. Enjoy with toast or Ezekiel bread.


  • 16 oz Low-Sodium Vegetable Broth
  • 8 oz Jasmine Brown Rice Linguine (click here for a recipe)
  • 16 oz Tilapia
  • 8 oz Scallops
  • 16 oz Broccoli Florets
  • Garlic and onion powder
  • Ground Pepper
  • Basil Flakes

Cooking Instructions:

  1. Bake linguine until well done
  2. Place all the ingredients in a cast iron pot and cook for 20 min or until fish is cooked through.



Esse Libere Fitness – Free To Be Fit

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