Mr. Bijoy Writes

Every year, I write a few blog posts about things that I think you should get the people in your life. Well, I'm tired of that. This year I'm only writing this one post with a handful of things that I think sound pretty nifty and that I probably wouldn't mind getting. So here it goes!!! Mission Workshop Zurich Hoodie - Literally the best damn zippered hoodie available. Expensive? Yes. Indestructible? Also, yes. Malin + Goetz Pill Towels - They hydraulically compress towels into pill size for your travel needs. It's basically a real-life Jetsons thing.  The Bushmills Grado Headphones - Whiskey. Music. Recycled Bushmills barrels fashioned into high-quality studio headsets. I really shouldn't have to elaborate. Brazuca Official Matchball - Can't go to the World Cup but really want a piece of it? Here's ADIDAS official ball for the games. Jack Spade Conway Watch - Know someone who neeeds a great everyday watch without breaking the bank? Simple, clean

A dear friend asked me if I could provide him a recipe for Thanksgiving for a turkey. This recipe is easy and simple, though it looks long. Read it first, gather what you'll need, and start on the afternoon of the Wednesday before Thanksgiving with a thawed turkey. Have fun and enjoy! What ya need: 12 lb turkey, thawed (if frozen) 1 gallon of vegetable broth  1 gallon of very cold tap water 1 cup of finely ground sea salt  1 tablespoon  of dried rosemary  1 tablespoon  of dried sage  1 tablespoon of dried thyme  1 tablespoon of dried poultry seasoning 1 stick (1/4 lb) of unsalted butter 1/2 cup of dry white wine Ok, so: Using a mortar & pestle or a spice grinder (coffee grinders work here too) finely grind and combine the rosemary, sage, thyme, and poultry seasoning. Then, in a large stockpot, combine the spice mix with the salt and vegetable broth and bring to a boil over medium-high heat, stirring frequently to make sure everything is well incorporated. Once t

An omelet has eggs folded over stuff. A frittata has stuff folded into the eggs. A quiche is basically a frittata with a pie crust. So, I mean, you should make a quiche.     What ya need:  1/2 cup of finely chopped yellow onion 1 egg 2 egg whites 1/2 cup  of fat-free sour cream 6 ounces of diced lean ham 6 ounces of shredded low-fat Swiss cheese 1 ready-made 9-inch pie crust Ok, so: Set your oven rack to 1/3 off the bottom. Preheat your oven to 350ºF. In a microwave safe bowl, microwave the onions for 1 minute on high. Discard any fluids that may have come out of the onions and set the onions aside. Grease a pie pan with cooking spray and fit the pie crust to it. In a large bowl, beat the egg, egg whites, and sour cream together. Now stir in the onions ham and cheese. Pour the egg mixture in to the pie crust and place it in the oven. Bake for 40-50 minutes, or until the eggs are firm and the top of the quiche has lightly browned. Serve while hot!

Tailgates are often places with nothing really all that healthy for people trying to eat right. So, I dug into my files and found this for those of you who are looking for a tasty change in pace at your next tailgate! Enjoy! What ya need: 2/3 lb of chicken 1 egg 1/2 of a medium red bell pepper 1/2 of a medium yellow onion 1 teaspoon of coconut oil 1/4 teaspoon of dried parsley 1/4 teaspoon of dried coriander 1/4 teaspoon of freshly ground black pepper 1/2 teaspoon of kosher sea salt Ok, so: In a food processor, finely cut the chicken and set aside. Finely shop the onion and bell pepper. Mix the chicken with all of the other ingredients in a bowl until well-incorporated. Form this mixture into 2 patties. You can refrigerate these for about 2 days. When you're ready to cook, grill over medium coals or pan fry over medium heat for 5-7 minutes per side. Serve hot!

There's chocolate and peanut butter in this recipe for brownies. So, I mean, that's pretty great. However, with the addition of whey protein, this brownie helps drive those heavy workouts! Give these a shot to help you reach your fitness goals in a really tasty way! What ya need: 8 teaspoons of creamy peanut butter 3/8 cup of egg whites 2 tablespoons of skim milk 1/2 lb of cooked, mashed sweet potato, with skin 1 tablespoon of unsweet cocoa powder 1 teaspoon of baking powder 2 scoops of premium 100% whey protein powder, chocolate flavor Ok, so- Preheat the oven to 350ºF. Combine all of the ingredients until well incorporated.This is best achieved in a food processor or stand mixer.Pour this mixture out in to a greased 8x8 pan. Bake for about 20 minutes, or until a toothpick, when inserted in the brownies, comes out fairly clean. Let cool, cut into squares, and enjoy!

I suffer from some rather painful shin splints, so I was ecstatic when I received a complimentary pair of these insoles. I tried them out on a few runs and I just didn't get the relief that was expected. I still required the use of compression sleeves and tape. However, there was a little relief, which, I believe is worthy of purchase for people who have slight (read: not intense) pain from the written athletic activity that this is to help relieve. Overall, not a "great" product, but a good one. NOTE: I received this product for free from Influenster .

It's autumn and everybody seems to have a raging love-stick over pumpkins. So, here's an easy recipe for some healthy, protein-packed (14g/5 pancakes) pumpkin pancakes so that you can have something delicious to fuel your workout! Enjoy! What ya need: 2 cups of steel cut oats 6 egg whites 2 eggs, whole 1 cup of cottage cheese 1/2 cup of pumpkin puree (canned is ok) 2 tablespoons of Stevia sweetener (or 3 tablespoons of honey) 1/2 teaspoon of cinnamon 1/4 teaspoon of ground ginger 1/4 teaspoon of ground nutmeg nonstick cooking spray Ok, so- Put all of the ingredients in a blender and blend for 2-3 minutes, or until fairly smooth. Lightly spray some nonstick cooking spray on a large skillet and place over medium heat. Carefully ladle or pour the batter into the skillet to make small pancakes. You should be able to fit 4 pancakes into a large skillet. Flip the pancakes in about 3 minutes, or when you can see the edges turn a golden brown. After 2 minutes, the pa

Apples. Bourbon. Cinnamon. Sound good so far? Good. Try this- What ya need: 2 medium sweet apples (I like Fuji or Gala for this) 1/2 teaspoon of brown sugar 1/2 teaspoon of white sugar 1/4 teaspoon of agave nectar 1 tablespoon of fine ground cinnamon 1 stick of cinnamon 1/4 cup of bourbon (real Kentucky bourbon, not whiskey that's just called bourbon)  Ok, so- Preheat your oven to 375ºF. Core and slice the apples. Lay the slices, skin side down, into a disposable foil pie pan. Pour the bourbon and agave nectar over the apples and set aside. In a small bowl, mix the other ingredients until all are well incorporated. Dust this mix over the apples. Seal the pie pan shut by placing a piece of foil over the pan and crimping the foil over the pie pan edge. Place the pie pan into the oven and bake for 30 minutes. Then take them out of the oven, let cool for four or five minutes, and serve. Remember to throw away the cinnamon stick! Enjoy!!

I have some thoughts about clothing and stuff. Some may call this "style" stuff. No. Some may call these "tips." No. Just my thoughts, in list form to make this easier on everyone. Take them as that, just thoughts.  There is no excuse worthy, no pain so cruel, as to legitimize the wearing of sneakers or tennis shoes with a suit.  If you're under the age of fifty-five, and do not possess a Southern accent, never purchase, or for that matter, wear, a seersucker suit. You're not Matlock. You want to stay comfortable on a hot day, get a linen suit. I can go on about this, but I won't.  Fanny packs with a suit... No. I've seen it. Really, I have. It's not okay. A North Face fleece jacket, or nay other polar fleece jacket, over a sport coat or suit jacket looks as ridiculous as it sounds. A good wool topcoat, long or short, or a trenchcoat (if the weather is proper for it) look better and work better than fleece. Everyone understands that your b

I really enjoy onion rings, but I really don't like how unhealthy they are. So I scoured the internet to find a good recipe for a baked onion ring. I found a few, but none were really that great.  So, I decided to combine the best parts of each recipe and give it a whirl. It turned out pretty good! Try it and let me know what you think! What ya need: 2 medium sweet vidalia onions, cut into 1/2 inch slices and separated into rings 1/2 teaspoon of kosher salt 1/4 teaspoon of freshly-ground black pepper 1/4 teaspoon of fine red chili powder (cayenne will suffice) 1/2 cup of non-fat plain yogurt 1 egg 1/2 cup  of all-purpose flour 1 1/2 cups of crushed kettle-cooked potato chips 3 tablespoons of vegetable oil Ok, so: Preheat your oven to 450ºF.  Now, take two medium to large bowls and, in the first one, combine 1/4 cup of flour, salt, pepper and red chili powder. In the second, combine the yogurt, egg and 1/4 cup of flour and whisk until a smooth batter is formed. Thi

There are a few entrees that have always befuddled a great deal of this blog's readers. A few days ago, I asked people what these entrees were and how I could help make them easier or, in some cases, just how to make them at all. This is one of those entrees. It's an easy one, but you have to be quick about the steps! Enjoy! What ya need: 1 lb of extra-large or "Jumbo" shrimp, peeled and de-veined 1 pound (1 package) of cooked orzo 4 cloves of garlic, minced 3 shallots, minced 9 scallions, sliced 3 plum tomatoes, seeded and cubed (like in salsa) 2 cups of canned tomato sauce 2/3 cup of baby spinach leaves 1/3 cup of fresh, chopped parsley leaves Ok, so- In a large dutch oven, or soup pot, over medium-high heat, heat the oil and saute the garlic and shallots for 1 minute. Add the scallions and shrimp and cook for 30 seconds, without stirring. Add the tomato sauce and tomatoes, stir and cook for 2 minutes. Remove the shrimp from the sauce and set

Need something tasty and a little decadent for dinner? How about if I throw "easy" into that description? How about I add the added benefit of a nice crab-load for your crazy workout days? Sound good? Oh, I got you - What ya need: 1/2 cup of fresh squeezed lemon juice 2/3 cup of freshly grated Parmesan cheese 2/3 cup of olive oil 1- 1lb package of pasta, whichever sort you prefer, cooked 1/4 cup of water from the pasta you cooked fresh basil for garnish Ok, so: Grab a large bowl and mix together everything but the pasta and the pasta water. Whisk it together until everything is well incorporated. Now, add the spaghetti and the pasta water. Mix all of this together and you’re done! Oh and, you can garnish this with freshly chopped basil and fresh lemon zest.

I've noticed that over the course of the past few weeks, I've seen a lot of blogs and magazines post lists of workout music and the "Best Workout Songs." Honestly, I think it's all dependent on the person working out, but I thought I'd share a few of my favorites. I'm not calling it the best, by any means. Just what I like, that's all. I normally take this playlist and throw it on random when I work out. Let me know if you give it a shot! "Gonna Fly Now" - Bill Conti (Because this song is, above all, necessary) "Hustle Hard" - Maino "Lose Yourself" - Eminem "Never Scared" - Bone Crusher "Toy Story" - David Guetta "Positive Vibes" - Mumzy Stranger "Enter Sandman" - Metallica "Ruff Ryders Anthem" - DMX "Sabotage" - Beastie Boys "Run This Town" - Jay-Z, Rihanna, & Kanye "Ghosts N Stuff" - Deadmau5 "Not Afraid" - Eminem

So last night I had a short conversation with a few twitter folks ( @tobyamidor , @dee22ann , & @MelissaTraubRD ) about mac & cheese. So, from that conversation, here is a recipe for a healthier mac & cheese, for both deliciousness and happiness!  What ya need: 1 1/4 cups of raw cashews 1/2 cup of nutritional yeast 2 teaspoons of onion powder 1 teaspoon of kosher sea salt 1 1/2 teaspoons of garlic powder 1/8 teaspoon of ground Tellicherry black pepper 3 cups of almond milk 3 tablespoons of quality cornstarch 1/4 cup of cold-pressed olive oil (you can use palm oil here as well) 1/4 cup of light white miso (yellow miso works, but I prefer the white varietal) 2 tablespoons of fresh lemon juice 16 ounces of cooked pasta (I like rotini, but you can use whatever you want. Just not bowtie, don't be irresponsible) Ok, so: In a food processor or powerful blender (I use my Vita-mix) grind the cashews with the nutritional yeast, onion powder, salt, garlic

Being unreasonable is cooler than really cold stuff. But I’ll get back to that. When I was about four years old my father enrolled me in swim classes. He didn’t know how to swim. My mother didn’t know how to swim. However, they both felt it necessary that I learn. I was so scared. So very scared. My father leaned down and just said, “Don’t be afraid.” He repeated this on every big step I ever took, from learning to ride a bicycle to becoming a chef. This thought has become so ingrained in me that I now find myself giving people the same advice- Fear stops your growth, kills your dreams , crumbles your ambition. But let’s be real, that sounds absolutely nonsensical. Society, culture, and conformist concepts make fear a part of life. The thoughts that turn adventure into danger. So don’t let fear get in your way and learn that courage to take the risks and make the moves to ensure your success. Listen to you. Remember to respect the world around you, but don’t be afraid of

In my experience, many people I know have issues with fried eggs. So, today's cooking tip is about fried eggs. I'm going to give you my almost, nearly fool-proof method for cooking a fried egg.  What ya need: 1 egg, very fresh 1/2 tablespoon of clarified butter 1 teaspoon of cold, clean water Ok, so: Place a non-stick frying pan over medium heat. Add half of the butter to the pan and heat to about 280ºF. As a frame of reference, this is the temperature at which butter generally browns. Don't turn up the heat on this pan to achieve "faster" results. Don't do anything to the heat. Leave it alone.  Now break the egg into a cup, being sure to keep the yolk intact. Carefully slide the egg out of the cup into the pan, taking care to keep that yolk intact. Cook for 30 seconds, uncovered, then sprinkle the water over the top of the egg and immediately cover. The water will steam off of the egg and cook the top. Keep covered and cook for 1 minute, or unti

You can replicate great meals at home. Really, you can. However, you'll need a few skills to make it work. I'd like to teach you some of these skills, to help you get closer to making some awesome meals at home. So here's lesson #1 - Beef. For any meal involving beef, you need to start with a good piece of meat. Even ground beef, at its best, starts with quality meat. So here's an easy guide to choosing beef, or as an amazingly charismatic woman I once met may say, picking the beef that "out here to get chose." Always start with a properly graded beef. I try to be sure to choose Prime, as it is graded as the  best quality and most intramuscular fat. Generally, about 3% of beef is graded as Prime. Don't be afraid of fat. Lean, fat-less meat may look like the proper choice, but it's not. A little fat enhances the texture and the flavor of your meat. Choosing a cut with a little marbling will greatly enhance your end-product.  Rich, bright

So I've been trying my hand at baking bread lately and I've been working on this recipe. I've been using a framework of other recipes to create my own and it's been a lot more fun than I expected. I must admit that I'm not a baker and this recipe is not perfect. I urge you to tweak it and mold it to work for you. Please share what works for you and what doesn't! Tweet me if you have questions! What ya need: 2 cups of stone-ground whole wheat flour (whole wheat bread flour works as well) 1 envelope of active yeast 2-3 tablespoons of wheat gluten flour or seitan 1 tablespoon of kosher sea salt 2 teaspoons of sunflower seeds 1 teaspoon of flaxseed 3/4 teaspoon of dried, pure stevia leaf 11 ounces of warm water 1 tablespoon of olive oil 1 tablespoon of vegetable oil (I like soybean oil here as well) 1 teaspoon of molasses 1 teaspoon of honey 1 tablespoon of butter or margarine, at room temperature Ok, so: Grab a medium bowl and rinse it with hot wa

Salsa is one of those condiments, or sauces, if you like that nomenclature more, that is almost universal. A good salsa goes well with so many things. Try it on a burger, on eggs, on chicken, on roast pork, and, obviously, with some chips. I love experimenting with salsa recipes and styles. Much like barbecue sauce, salsa doesn't have a universal recipe or style. There's room to play, and I *LOVE* that. To add, it's generally quite healthy! So, try out one of my favorite salsa recipes and let me know what you think! What ya need: 4  medium ripe tomatoes, diced 1 bunch of cilantro, finely chopped 1 bunch of green onions, chopped 2 medium jalapeño peppers, minced (for less heat, use 1 and for flavor only, seed the peppers) 1 yellow bell pepper, cored, seeded and finely chopped 1 ear of corn, cooked 3 cloves of garlic, peeled and minced 6 tablespoons of  freshly squeezed lime juice 2 teaspoons of extra virgin olive oil Kosher sea salt, to taste Freshly ground bla

Frittatas are delicious. They are easy, and generally quite healthy! Try this one out and let me know what you think! What ya need- 1 medium yellow onion, chopped 6 cherry tomatoes, quartered 6 eggs 1/2 cup of spinach, chopped 3 tablespoons of almond milk 1 tablespoon of olive oil 1/2 teaspoon of sea salt 1/2 teaspoon of freshly ground pepper Ok, so- Preheat your oven to 350ºF. In an medium, oven-proof skillet, caramelize the onions over medium heat. Once caramelized, remove the pan from the heat, the onions from the pan, and wipe the skillet clean with a damp towel. In a bowl, whip together the eggs and almond milk until light and fluffy. Add the onions into the egg mixture and mix together. Now, lightly grease the skillet from earlier with cooking spray. Pour the egg mixture into the skillet and put the tomatoes on top. Bake for 20 minutes, or until firm. Remove from the skillet and let cool. Throw some salsa on top for a nice little twist! Enjoy!

A healthy side-dish is always a good choice. Here's a healthy and delicious side dish for you to enjoy. It's a perfect addition to any lean protein, but also tastes great on its own as a snack. Let me know what you think of it! What ya need: 1 pound of fresh asparagus   1 tablespoon of quality olive oil (you don't need extra virgin, unless you prefer it)   1 tablespoon of high-quality balsamic vinegar   1/2 teaspoon of fresh, minced garlic   1/2 teaspoon of kosher sea salt   1/4 teaspoon of fresh ground black pepper Ok, so: Preheat your oven to 425ºF. Cut off the tough lower ends (about lower 1/6) of the asparagus and throw those away. Rinse what's left of the stalk and pat dry. Place these stalks on a cookie sheet, in a single layer, and drizzle with the oil and vinegar. After the stalks are coated, sprinkle the garlic, salt, and pepper over them.  Now bake at 425ºF for 5 minutes. Turn, or toss, the stalks and bake for another 5 minutes. Remove from the o

Barbeque sauce is tasty. Why not make your own? It's not really that difficult and it goes with everything. I came across this sauce when I was traveling through Alabama. It's delicious and has Cherry Coke in it, so it's definitely something awesome, haha. What ya need: 1 tablespoon of vegetable oil 2 cups of finely chopped onions 2 garlic cloves,  minced 24 ounces of chili sauce 12 ounces of cherry preserves or jam 1 cup of Cherry Coke (regular, not diet) 1/3 cup of golden brown sugar 1/4 cup of fine balsamic vinegar 1 teaspoon (at least) of hot pepper sauce Ok, so: Grab a large, heavy saucepan and heat it over medium heat. Add the onions and saute until translucent. Add the garlic and saute for another minute. Stir in the chili sauce, Cherry Coke, brown sugar, and vinegar. Bring this all to a simmer and reduce the heat to low. Reduce this down to about 4 cups, stirring often enough to prevent burning or scorching. Add the hot sauce and stir in completely. A