Leftover Chicken... Tikka Masala

Chicken Tikka Masala
1 lb leftover chicken, cubed (I used b/s breasts that had been roasted with olive oil, salt and pepper)
1/2 C plain yogurt
1/2 t each of garlic powder, ground ginger, garam masala

1 T butter or ghee
6 cloves garlic, minced
2 fresh jalapeno peppers, seeded and minced
2 T fresh grated ginger
1 t ground cumin
1 t ground coriander
1/2 t smoked paprika
2 t garam masala
salt & pepper to taste
8 oz tomato puree
1/2 C heavy cream

Toss the chicken with the yogurt and spices and set aside.

Melt butter/ghee over medium heat. Suatee jalapeno and garlic for about 1 minute, then add the ginger (protip: frozen ginger grates super easily) and dried spices. Cook for 1-2 minutes then add the tomato sauce. Bring to a boil, then turn the heat to low and simmer for 15 minutes. Add the cream and simmer another 5 minutes, then add the chicken mixture and simmer for 5 more minutes. Serve with rice if you do that kind of thing, or make my adaptation of "Paleo naan," below (no, I'm not a Paleo weirdo... yet... and it's not really naan). Makes 2 very protein-filled servings or 3-4 regular servings.

Lower-Carb "Naan"
1/2 C almond flour
1/2 C Bob's Redmill GF AP Baking Flour (or similar)
2/3 C coconut milk
1/3 C water
1/2 t salt

Stir all ingredients together and pour by fourths onto a medium-heat nonstick griddle or cast iron skillet. Makes 4 small breads. It's good, but more like a dosa than naan.

Sorry for no pictures... it wasn't that pretty.

Whey Protein Powder Comparison NERD TIME

This, my nerd friends, is a cost comparison for several brands of whey protein powder. Basically, I've calculated the price per gram of protein in each one, based on the cheapest price I could easily find online. I've also included a ratio of net carbs to protein and some comments, if applicable. If you'd like me to evaluate a brand you don't see in my table or if you've found lower prices on brands I've evaluated, just comment with details!

Product*	Container Size (lb)	Serving Size (g)	Servings per Container	Protein per Serving (g)	Net Carbs per Serving (g)	Cost of Container ($)	Protein Cost ($/g)	Net Carbs to Protein Ratio	Notes
Body Fortress Whey Isolate	1.95	36.00	24.57	30.00	1.00	15.98	0.022	0.033	Contains carageenan
GNC Pro (1.04 lb)	1.04	34.00	13.87	24.00	5.00	22.99	0.069	0.208
GNC Pro (7 lb)	7.00	35.50	89.44	24.00	5.00	70.52	0.033	0.208
GNC Pro Amp (1.22 lb)	1.22	79.00	7.00	60.00	6.00	34.99	0.083	0.100
GNC Pro Amp (3 lb)	3.00	79.00	17.23	60.00	6.00	75.99	0.074	0.100
Jay Robb Whey Isolate (24 oz)	1.50	30.00	22.68	25.00	1.00	36.39	0.064	0.040	Grassfed**, no artificials, non-GMO, GF
Jay Robb Whey Isolate (80 oz)	5.00	30.00	75.60	25.00	1.00	99.97	0.053	0.040
ON 100% Whey GS (2 lb)	2.00	30.40	29.84	24.00	3.00	28.79	0.040	0.125
ON 100% Whey GS (5 lb)	5.00	30.40	74.60	24.00	3.00	59.69	0.033	0.125
ON Classic Whey	5.00	29.40	77.14	21.00	3.00	85.99	0.053	0.143	4 types of protein
ON Natural 100% Whey GS (2 lb)	2.00	32.00	28.35	24.00	5.00	27.99	0.041	0.208	No artificial sweeteners
ON Natural 100% Whey GS (5 lb)	5.00	32.00	70.87	24.00	5.00	48.62	0.029	0.208
Six Star Whey Isolate	1.54	36.00	19.40	30.00	2.00	19.97	0.034	0.067	Contains creatine
Six Star Whey Protein	2.00	42.00	21.60	30.00	8.00	18.97	0.029	0.267
Syntrax Essence	2.25	28.00	36.45	23.00	0.00	56.95	0.068	0.000	Contains soy
Syntrax Nectar	2.00	25.00	36.29	23.00	0.00	59.95	0.072	0.000	Fruit flavors
Trutein (2.5 lb)	2.50	34.00	33.35	23.00	2.50	30.99	0.040	0.109	Contains Omega 3s and 3 types of protein
Trutein (5 lb)	5.00	34.00	66.70	23.00	2.50	59.95	0.039	0.109
Unicity Lean Complete	1.22	36.80	15.02	18.00	7.00	45.00	0.166	0.389	Contains vitamins
*Whey protein, chocolate, unless otherwise stated; cheapest price found on Amazon.com or mfg website **Grassfed doesn't matter for isolate, though, only concentrate

As you can see, Body Fortress Whey Isolate is the cheapest per gram of protein (and doesn't contain creatine like other BF products). Both Syntrax products have zero net carbs, but are certainly not the cheapest. In the end what matters is taste, because if it's nasty, I won't use it! And what good is a protein powder that you don't use?!

Über coconut muffins

Adapted from http://wholelifestylenutrition.com/recipes/coconut-pumpkin-bread/

I found this recipe and thought to myself, "this bread could be coconuttier." And I was right. Boy, was I right.  I made some initial changes and then thought of some more that would be even better. So here's what I highly recommend you try:

3/4 C coconut flour
1/4 C almond meal
1/2 t Kosher salt
1 t baking soda
3-4 T unsweetened coconut shreds
3 T coconut sugar, divided
4 large eggs
1 cup coconut milk (regular, not light, shaken or stirred well)
1 T to 1/4 cup coconut oil (melted and cooled, since coconut milk is fatty, you could get away with very little oil IMO)

Preheat oven to 350°F. If you're not using a non-stick muffin tin, grease your tin. I recommend a giant-muffin tin for 6 large muffins. Whisk together everything through the coconut shreds and 2 T of the coconut sugar, making sure to crush any lumps in the flours or sugar. Make a well in the center and add the wet ingredients to it. Discard your whisk - it will not for for this next part! Using a large spoon, stir everything together really well. Divide into muffin tins and dust with the remaining 1 T of coconut sugar. Bake for 25 min, until the edges are golden and a toothpick comes out clean.

Nutrition facts will depend on how much coconut oil and shredded coconut you use, but here's an estimate for 3 eggs (I think 4 would be best after all), 2 T coconut sugar (needs more sweetness), 1/4 C coconut oil, and 3 T unsweetened coconut shreds, with the rest the same.

Makes 6 muffins.