additions

fitposts/slow-cooker-chicken-burrito.md

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+# Slow Cooker Chicken Burrito
+
+![](fitpics/slow-cooker-chicken-burrito.webp)
+
+## Contribution
+
+Did you create this infographic? If you can prove it, you can post your donation links here. 
+
+;tags: burrito chicken clean

src/cheese-and-onion-tart.md

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+# Cheese & Onion Tart
+
+## Ingredients
+
+- 1 Puff pastry roll
+- 1 Onion
+- Vinegar
+- 300-400g Creme freche
+- 30g Cheese
+- 1 Tomato
+- Mustard
+- Mushrooms (optional)
+- Pesto (Alternative instead of mustard)
+
+## Directions
+
+1. Get a whole puff pastry roll.
+2. Roll it out and put it in the oven at 200c for 10 minutes.
+3. Meanwhile; fry an onion(or half if you're a pussy) in some oil (protip for fried onions; cut onion and put in a bowl with 1 tbsp water, tsp vinegar and a pinch of salt and sugar, mix occasionaly for 5-10 minutes, this is to be done before frying them if you want that nice lightly-fried onion crunch without having it taste like absolute shit. A pinch is less than you think it is.) 
+4. Once the onions are starting to go transclucent/soft/shrink up, take off the heat and add a tub of creme creche (a tub is more or less 300-400g) and at least 30g off cheese. Mix until melted. (You could also do mushrooms or whateveer the fuck you want instead of onions)
+5. Cut your tomato into slices (or mix a 1-2 tbsp of tomato paste and some salt with water till it is just saucy) and lay on top of the pastry.
+6. Then spread your cheesy onion mix all over and put in the oven for another ten minutes or until either the pastry is burning or the cheese sauce is dry-ish.
+7. Drip the pesto over it BEFORE you put it in the oven.
+8. For the mustard, mix equal parts vinegar and mustard to drip over it AFTER you take it out.
+9. Do not use both pesto and mustard vinegar unless you are an abomination.
+
+## Contribution
+
+By Anon 
+
+;tags: cheese onion tart

src/fit-pancakes.md

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+# Fit Pancakes
+
+## Ingredients
+
+- 1 egg
+- 1/4 cup cottage cheese
+- 1/4 sour cream or greek yoghurt
+- 1/4 cup whole wheat flour
+- 1 tbs flaxseed meal
+
+Serves 1 person 
+
+## Directions
+
+Batter will be slightly too thick, add just a little milk to thin. I just eyeball this. 
+
+Cook; will take longer than a normal pancake so be patient and do one at a time until you get the hang of it.
+
+Serve with lots of butter, and fruit-only jam instead of syrup.
+
+## Contribution
+
+By Anon 
+
+;tags: pancakes dessert

src/oat-variation-for-gains.md

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+# Oat Variation for Gains
+
+Try this oat variation for gains and no prep time at all.
+
+
+## Directions
+
+1. Instant oats drowned in too much almond milk/fairlife
+2. Stir
+3. Microwave 1 minute
+4. Drain off milk using sieve
+5. Add 2-3x weight of oats in skyr/0% greek yoghurt
+6. Add cinnamon and powdered peanut butter
+7. Banana and walnuts to your desired macro levels
+
+A pre-workout meal with all your sugars, starches, O3s, and protein for a workout soon after.
+
+## Contribution
+
+;tags: oats breakfast 

src/pasta-bolognese.md

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+# Pasta Bolognese
+
+I don’t really measure just go by look/smell, and I recommend you try to figure out seasoning balances yourself to get better at cooking.
+
+4-5 serves depending on your size
+
+
+## Ingredients
+
+- 1kg lean beef and/or pork, or turkey or chicken (I like beef for a rich/traditional meat sauce flavour, or turkey for a lighter more tomato-dominated sauce flavour)
+- 1 packet of pasta (go for natty organic wholemeal for obvious reasons, or lentil/bean pasta if you want a little less carbs)
+- 2 jars, or about 1.2-1.5 L of passata (peeled and strained tomato purée)
+- 2 medium brown onions (or similar volume of eschallots instead if rich)
+- 1/2 bulb garlic (non-Chinese)
+- black pepper, good salt
+- good olive oil (not blended, not refined)
+- herbs. Use a lot: basil, oregano, parsley. Fresh is best, use more if fresh.
+- recommended but optional herbs: marjoram, thyme, sage, cayenne pepper or chilli flakes (only small amounts of each, and you barely need any cayenne pepper if using that)
+- optional extras: red bell peppers, mushrooms, bacon, celery (only a small amount if using any)
+- toppings: scallions, hard Italian cheese (Parmesan/pecorino/grana padano)
+
+## Directions
+
+1. medium dice onion/eschallot
+2. put into large pan, 4 tbsp oil, low heat (if using optional extras, add now and cook with the onions)
+3. add a pinch of salt, stir occasionally, cook 10 minutes or until translucent but not browning
+4. add crushed or minced garlic, a little of all the herbs, stir for a few minutes
+5. push onions mixture to the side, add 1 tbsp oil to cover pan, turn heat to med-high
+6. add ground meat(s), with some herbs on top, stir and break up any chucks, don’t let it stew, cook for a minute or two
+7. stir onions and meat together and cook until meat is browned
+8. add passata, a lot of pepper and about 1-2 tsp salt (not too much now, taste it later and add more if needed)
+9. heat to high, bring to boil while stirring
+10. heat to very low, simmer for an hour while stirring occasionally
+11. boil large pot of water
+12. when sauce close to ready, season to taste (salt/pepper)
+13. add a lot of salt to pot of water, cook pasta to packet directions
+14. drain pasta, stir pasta through sauce
+15. put on plate, top with some scallions and grated cheese
+16. enjoy. Good with red wine, bread, salad leaves. Or, put in containers if meal prep.
+
+## Contribution
+
+By Anon 
+
+;tags: pasta beef

src/protein-pudding.md

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+# Protein "Pudding"
+
+## Ingredients
+
+- 1 package fat free cream cheese
+- 3 scoops protein powder (ive only ever used chocolate but im sure any flavor would work)
+- 1 package gelatin
+- Honey (optional)
+- Water/milk
+
+## Directions
+
+1. Bloom gelatin in 1/4 cup of COLD water then melt it in a pan or microwave
+2. Mix cheese and protein powder until smooth and add melted gelatin and mix together
+3. If needed slowly add milk/water until mixture is about the consistency of mayonnaise, if you want it sweeter feel free to add a little honey at this point.
+4. Spoon/pipe into individual containers or just put the whole bowl in the fridge and let set overnight
+5. spoon a little into a bowl with some fresh fruit
+
+## Contribution
+
+By Anon 
+
+;tags: protein pudding dessert

src/slow-cooked-chicken-burrito.md

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+# Slow Cooked Chicken Burrito
+
+## Ingredients
+
+- 1/2-1 Onion
+- 1-2 Bell Pepper
+- 1 can black beans (15 oz)
+- 1 tsp salt
+- 1/2 tsp cumin
+- 2.5 tsp chili powder
+- 1/2 tsp cayenne
+- 1/2 tsp pepper
+- 1 can salsa (16 oz)
+- 650g chicken breast
+- 1.5 cups rice
+- Tortillas
+- Yogurt 
+- Cheese 
+- Lettuce if desired
+I usually add a bit more of the spices but up to you
+
+## Directions
+
+1. Chop veg, drain beans, add to pot with salsa & spices and mix
+2. Place chicken on top, set to low
+3. Cook for 50 minutes, turning chicken halfway through
+4. Shred chicken, add rice and set to high (for slow cooker only, I find it's better to do the rice separately on the stovetop)
+5. assemble burrito as you like
+
+## Contribution
+
+By Anon 
+
+;tags: burrito chicken clean

src/steak-with-mushroom-demi-glaze.md

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+# Steak with Mushroom Demi Glaze
+
+This one requires a demi glaze to be truly great but you can make it without if you want
+
+
+## Demi Glaze (cheater version)
+- 4 quarts unsalted chicken stock
+- 4 packages 
+
+1. add stock to a large pot and sprinkle gelatin over the top
+2. bring to a boil and reduce until about 1/4 of the stock remains
+3. pour into tupperware and refrigerate after its set you can cut it into individual portions and freeze it or just scoop it from the tub and use as needed
+
+## Steak with Mushroom Demi Glaze
+
+- any kind of steak you like (skirt works great for this)
+- mushrooms
+- demiglaze you hopefully made
+- red wine (optional)
+
+1. season steak with salt pepper and garlic powder and cook to your liking (which is medium rare unless you're a faggot) remove and let rest
+2. add thinly sliced mushrooms to pan and let cook till done
+3. add a few tablespoons of your demiglaze and a slash of wine if you like (if you're lazy and didn't make the demiglaze just add a splash of stock or red wine and reduce until saucelike)
+4. slice steak put on plate, top with mushroom sauce serve with mashed potatoes and roasted brussel sprouts (or whatever the fuck you want)
+this is a great meal if you're trying to impress someone or just want a nice meal once in a while
+
+## Contribution
+
+By Anon 
+
+;tags: steak impress glaze