Author Archives: Darold Hogan

Virgin Berry Mojito

I personally do not drink but it still doesn’t stop me from ordering the occasional mocktail once a blue moon. Recently I learned how to make a virgin mojito. This was a simple thing to put together and tastes phenomenal.

For this recipe you will need following; 4 fresh mint leaves, 1/2 oz berry syrup, 1/2 limeade, 1 lime, sprite/club soda to fill (i personally used sprite).  The rest will be very simple from here: obtain a glass large enough to accommodate your beverage, add in the lime and mint leaves and muddle them (squash and grind similar to a mortar and pestle), add enough ice to fill the glass, then add the limeade, syrup and sprite and mix (i have seen people stir and i personally shook mine in a metal cup alongside my glass), garnish with extra mint leaves and you’re set!

For reference my non-alcoholic across from one with alcohol for color contrast

And there you have it, a refreshing and non-alcoholic beverage. This was super fun and super easy to make and quite tasty. Until the next time dear readers. Excelsior!

30 Minute High Volume Drop Set Ab Workout (Bodyweight Only)

Spring is upon us. As the weather starts to warm up there are plans for trips, beaches. Vacations. Family reunions and everything of the sort. During the last few weeks i decided to make my workouts more challenging with more callestenics to help start the new season on a good foot. My most recent was a challenging ab day workout that i thought would be fun to share. I jokingly called this the dropset of doom core edition.

To start after a nice warm up for 5 to 10 minutes you will do the following (this is a general guideline of decreasing the reps but increasing negative reps):

200  crutches
100 lying leg raises (1 second negative)
50 side plank raises
25 bicycle crunches
13 inverted situps (2 second negative)
7 hanging leg raises (3 second negatives)
3 alternating hanging single knee raises to double knee raise with a leg raise (4 second negative)
1 alternating handing single knee raise to double knee rise with a leg raise and windshield wiper (5 second negative)
60 second plank

This can be customized to fit your difficulty level but i found i was able to do this in a 30ish minute time frame. Here’s to a great start to spring and kicking fitness goals off on a good foot! Until the next time dear readers. Excelsior!

How to Make Homemade Protein Bars (Easy, Healthy, and Affordable

As somwone with an active lifestyle, it’s important to keep a healthy snack nearby. I recently had a rough experience that made me want to make my own bars. These bars are delicious, low cost per bar and packed with macro friendly protein and are a nice beginner friendly no bake recipe to boot!

For this recipe you will need the following:

1/2 cup maple syrup (i used sugar free to cut down on sugar content)

1 1/2 cup protein powder

2 cups of melted nut or seed butter ( my origional batch consisted of melted vanilla almond butter

1/2 cup almond flour ( you can use other flour types as well)

1/2 cup raisins (you can use other fruits like dates as well)

To make this you will want to mix the protein powder and almond flower together in a bowl. Once mixes melt down the almond butter. Pour the melted almond butter into the bowl with the dry mix. Add the maple syrup and incorporate the rasins. Mix until all ingredients are fully incorporated. Take mixture and place into a lined pan ( the shallower the pan the thinner the bars will be) and flatten out. Once flattened, placs the pan into the fridge to cool for an hour and cut into 12 pieces with a wet knife.


And there you have it! These bars were delicious and dare i say addictive. I spent around 40 dollars for all of my ingredients. I was able to get 24 bars before i needed to get more ingredients. That equated to around 1.67 per bar which was infinitely cheaper than buying a single bar at the store in most occasions. Until the next time dear readers. Excelsior!

Not pictured, two of the bars I already ate

Steak Penne pasta with homemade tomato sauce

As I’ve been developing my cooking skills i have been wanting to try new techniques for prep and presesentation. For this dish i will be making full use of fresh tomatoes from start to finish. This is a fun twist to a simple penne pasta.

For this dish you will need the following:

3 petite sirloin steaks

4 large red tomatoes

1 box penne pasta (Alternatively you can use protein penne if available for extra protein)

Assorted seasonings of choice ( for this i used garlic powder, black pepper, basil, mrs dash salt free table blend, steak seasoning, italian seasoning and onion powder)

2 cups heavy whippng cream

1/4 stick of butter

First we will want to place our pot onto the stove with water and cut the bottoms of our tomatoes in an x shape and place into the water. Boil these for 60 seconds. This wi blanche the tomatoes making them easy to work with. Once blanched pour over cool water to stop the internal cooking and drain. Once drained, peel the tomatoes and retain the skins for later. Once peeled place into a blender and blend into a tomato juice.

Next we will place our pasta into water and cook until al dente and drain. While we are waiting for the pasta to cook, we can work on prepping our steak for cooking with our seasonings.  Once the pasta is done we can get to work on our steak. Cook and butter baste to your desired level of pink (or lack thereof if well done). For cooking the steak i utilized a family size forman grill to drain extra fat and once the steaks are done we can put our tomatoe skils in to char a little for presentation.

Once the steak is cooked,  cut it into small bite sized pieces and mix into the pasta. Afterward, heat your heavy whipping cream and add your tomato puree and stir in garlic and onion powder, itallialn seasoning, basil and pepper to add more flavor. Stir until color changes and to desired taste. Pour the sauce into the pasta and heat on a low simmer stirring the pot to blend it all together. Place onto a place and add some of the charred tomato skins and serve!

And there you have it, a simple flavorful dish using all of a tomato. This was a very good dish that has a lot of versatility to it in terms of how to make the sauce and pasta options. Until the next time dear readers. Excelsior!

Working on my presentation more

Eggs in a basket

I have been saving this recipe post for a special occasion. Today will be the day I show you how to make eggs in a basket as it is November 5th (a day referenced in one of my favorite movies v for vendetta). This recipe will be super simple yet satisfying.

Ingredients You’ll Need:

1 slice of bread (any kind will do)

1 large egg

1 tablespoon butter (or cooking oil, if preferred)

Salt and pepper or amy desired seasoning to taste

Optionally you can add little bit of your favorite jam for a sweet yet buttery flavor

Lets get to business

Step 1: Prepare Your Bread
Place your slice of bread on a cutting board. Using a round cookie cutter or the rim of a glass, gently cut out a circle in the center about 2 inches wide. Set the round piece of bread aside; you can toast it along with the main slice later.

Step 2: Heat Your Pan
Place a small non stick skillet or frying pan over medium heat. Add the butter and let it melt completely, ensuring the pan is evenly coated.

Step 3: Toast One Side of the Bread
Lay your bread slice in the pan and toast it lightly for about a minute. This gives the bread a lovely crisp bottom.

Step 4: Add the Egg
Carefully crack your egg into the hole in the center of the bread. You will want the egg white to set so to get there you need to cook this low and slow. Ideally covering the pan with a lid to cook for about 3 1/2 minutes. You can go up to 5 1/2 minutes depending on how runny you like your yolk. You can also flip your bread and egg to aid in cooking the egg for more of a fried egg texture.

Step 5: Season and Serve
Sprinkle a pinch of salt and pepper over the top. Serve warm with the toasted bread circle on the side for dipping. This also goes well with jam for a sweet and savory contrast.

And there you have it folks! A simple yet satisfying breakfast that is full of flavor and comfort. Until the next time dear readers. Excelsior!

Might have browned it a bit longer but still worked out well!

Swamp potatoes with steak

Some days during the fall a nice hearty soup or stew has the capacity to warm the stomach and the soul. One recipe i had the privilege to try to scratch the stew itch were swanp potatoes. Swamp potatoes are essentially smothered potatoes cooked with onions, bell peppers, and seasonings until tender and rich in flavor. They’re often served alongside fried fish, grilled meats, or even as a meal on their own with some cornbread. For this particular varient i elected for extra protein with bone broth and steak.

Ingredients You’ll Need

4–5 medium russet or red potatoes, peeled and sliced into thin rounds

1 large onion, thinly sliced

1 lbs green beans

1 stick butter (unsalted)

1 medium bell pepper, chopped

2 cups chicken broth or water enough to cover potatoes halfway (i substituted for beef bone broth for extra protein)

2 cloves garlic, minced

1 oz onion soup mix

Assorted seasonings for flavor ( i used Cajun seasonings for the swamp potatoes and steak seasoning for my steak with some Mrs. Dash, pepper and a dash of cayenne for extra spice)

Optional: smoked sausage is commonly used but for this i deviated for pettite sirloin steak

Let’s get down to business:

1. Wash, peel, and slice your potatoes into thin rounds. This helps them cook evenly and absorb the flavors as they simmer. Cut your onions, pepper, and green beans and cut these down mince your garlic.

2. Build your flavor base with the broth, seasonings, and onion mix

3. Add the sliced vegetables and and butter and place on high for 4 hours or low for 6 hours and simmer until tender.

4. During the last 20 to 30 minutes of cooking proceed to season and cook your steak to desired temperature (i prefer medium to medium well). Slice the steak into cubes or strips and stir into the potatoes.

5. Serve and enjoy with your favorite sides or as a main dish.

And there you have it! A flavorful and comforting hearty southern fall meal.  This was enjoyable as it’s own dish. I wouldn’t have had room for a side if i tried. Until the next time dear readers. Excelsior!

Swamp potatoes with steak

Some days during the fall a nice hearty soup or stew has the capacity to warm the stomach and the soul. One recipe i had the privilege to try to scratch the stew itch were swanp potatoes. Swamp potatoes are essentially smothered potatoes cooked with onions, bell peppers, and seasonings until tender and rich in flavor. They’re often served alongside fried fish, grilled meats, or even as a meal on their own with some cornbread. For this particular varient i elected for extra protein with bone broth and steak.

Ingredients You’ll Need

4–5 medium russet or red potatoes, peeled and sliced into thin rounds

1 large onion, thinly sliced

1 lbs green beans

1 stick butter (unsalted)

1 medium bell pepper, chopped

2 cups chicken broth or water enough to cover potatoes halfway (i substituted for beef bone broth for extra protein)

2 cloves garlic, minced

1 oz onion soup mix

Assorted seasonings for flavor ( i used Cajun seasonings for the swamp potatoes and steak seasoning for my steak with some Mrs. Dash, pepper and a dash of cayenne for extra spice)

Optional: smoked sausage is commonly used but for this i deviated for pettite sirloin steak

Let’s get down to business:

1. Wash, peel, and slice your potatoes into thin rounds. This helps them cook evenly and absorb the flavors as they simmer. Cut your onions, pepper, and green beans and cut these down mince your garlic.

2. Build your flavor base with the broth, seasonings, and onion mix

3. Add the sliced vegetables and and butter and place on high for 4 hours or low for 6 hours and simmer until tender.

4. During the last 20 to 30 minutes of cooking proceed to season and cook your steak to desired temperature (i prefer medium to medium well). Slice the steak into cubes or strips and stir into the potatoes.

5. Serve and enjoy with your favorite sides or as a main dish.

And there you have it! A flavorful and comforting hearty southern fall meal.  This was enjoyable as it’s own dish. I wouldn’t have had room for a side if i tried. Until the next time dear readers. Excelsior!

Simple Mason Jar Protein Ice Cream

Sometimes, you just want ice cream without the guilt or the sugar crash. That’s where this vanilla protein ice cream comes in. It’s creamy, sweet, and tastes like a real treat, but it’s made with simple ingredients you probably already have on hand. Plus, it’s packed with protein, so it can double as a post-workout snack or late-night dessert that won’t derail your fitness goals. This ice cream is also very easy to make in 30 minutes. All that will be needed to make this is a simple mason jar.

For a simple single-serving batch you will need the following:

1 scoop vanilla protein powder

1 cup heavy whippng cream

½ teaspoon vanilla extract

1–2 tablespoons sugar substitute (like stevia adjust to taste)

1 pinch of pink Himalayan salt (balances flavor)

Let’s get to the fun part

1. Combine all ingredients into an 8 ox mason jar

2. Close and shake the jar for up to 5 minutes to mix (try not to over mix)

3. Freeze for 30 minutes (don’t freeze it too long as it could damage the jar)

4. Renove from the freezer and serve with your favorite toppings or straight from the container.

I ate the whole thing. Zero regrets

The best part about this treat is that you can customize your toppings (or protein powder if you want something like chocolate or strawberry). This is a beginner friendly recipe that can be enjoyed the same day. Until the next time dear readers. Excelsior!

Picadillo (Giniling) – Ground Beef in Tomato Sauce


I enjoy trying different kinds of foods from all over when I travel, and I try to also find recipes for places I might want to go as well. I make it a point to explore different kinds of cuisine from all places. One dish that i recently stumbled upon is Picadillo.  Picadillo, known in the Philippines as Giniling, is a hearty, comforting dish that brings together simple ingredients in a rich tomato-based sauce. What makes Giniling special is how adaptable it is. You can swap ground beef for pork, chicken, or even turkey. You can also swap the veggies for assorted heartiness and color.

For this recipe, you will need the following:

1 lb  ground beef (the leaner, the better, but I found a little fat in this recipe worked well)

3 medium potatoes, diced

2  large carrots, diced

1 medium onion, chopped

3 cloves garlic, minced

1 can tomato sauce (Alternatively I used fresh tomatoes that were blanched and chopped in the food processor)

2 tbsp soy sauce (I found teriyaki sauce works in a pinch)

2 tbsp cooking oil

Assorted spices of your choice to taste


Now let’s get down to the good part:

1. Prepare the base: Heat oil in a large pan over medium heat. Sauté onion and garlic until fragrant and translucent.


2. Brown the meat: Add ground beef and cook until browned, breaking up clumps with a spatula. Drain excess fat if necessary.


3. Season: Stir in soy sauce, tomato sauce, (for additional texture you can opt for  tomato paste to mix with the sauce). Simmer for 2–3 minutes.


4. Add vegetables: Mix in potatoes and carrots. Cover and cook for about 10 minutes, stirring occasionally, until vegetables are tender.


5. Finish: Add any additional veggies you may want to use (commonly peas and peppers are used, but you can use what you want) and the seasonings. Simmer for another 5 minutes until everything is well combined. (Green onions garnish is optional)

The finished product

And there you have it. A simple hearty dish that the whole family can enjoy. This one was a lot of fun. Until the next time, dear readers. Excelsior!

Homemade salsa

One of my favorite things to make is tacos. And what else would be better than a good old-fashioned salsa to top things off. This salsa is not too spicy (you can adjust the heat as you wish for this) yet quite flavorful with fresh ingredients.

For this recipe you will need the following:  3 large tomatoes, 2 green onions (chopped), 1/3 chopped onion, 1/3 cup cilantro, 1 jalapeño pepper (or more depending on spice tolerance), 2 tbsp lime juice, 1/2 teaspoon chilli powder,  1/2 teaspoon cumin, 2 cloves of garlic.  I am aware you can use sugar to help balance out the flavor but I didn’t use that for this. Please use sugar at your discretion.

Chop all solid ingredients and place them into a blender or food processor and blend for 60 seconds. Do not puree this as you’ll want a nice chunky texture. This can last about a week, I put mine into mason jars for a nice snack during the week.

The finished product

This was a simple recipe yet super delicious. As the weather starts to cool I look forward to sharing some nice fall recipes with you all. Until the next time dear readers. Excelsior!