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Jiu-Jitsu for Everyone

Gracie Diet Recipe #1: Beef and Corn Soup



Let’s Talk Food. Issue #1 for the Gracie Barra Dish is Served


One of the best things about the Gracie Barra Diet is its simplicity. It’s easy to follow and well thought out. The diet regimen has made its way to the hearts of Brazilian Jiu-Jitsu practitioners. Thanks to Master Carlos Jr., the Gracie Diet is one of the most organized dietary system there is today, since it first became known in 1996.

A good friend of mine who is as passionate about cooking as I am about Jiu-Jitsu came up with a recipe faithful to the Gracie Barra Diet. I am bad at cooking, but I do love to eat. Hence, the number of friends that I associate myself with whom are both good in cooking and are patient enough to pursue the passion.

Here is an example of a home-cooked meal designed for those looking to stay in shape. Oh and this dish will not cost you an arm an a leg… the entire dish will cost less than $20.


Here it is. Bon appétit!

Photo Courtesy of the Recipe Author, Arvin William Dauz


What you need:

1/4 kilo lean ground beef
1 medium ear of yellow, Japanese corn
dark fish sauce
sugar to taste
a clove of garlic, finely chopped
a small red or Spanish onion
siling labuyo (bird’s eye chili) leaves
a teaspoon of oil (vegetable, canola, olive, whatever you use regularly)

How to do it:

Slice corn kernels off the ear, set aside. You can use canned corn kernels, but I prefer the whole ear one because it adds a real corn flavor kick by boiling the spent cob in water and salt, which I use as the broth.

Heat up a small wok or deep dish and add just enough oil to create a film. Lightly brown garlic over medium heat, add ground beef and a dash of fish sauce and saute until brown. Add the corn kernels and corn broth, simmer until cooked, add chili leaves and stir before serving.

Some notes:

Yes, the dish is simple, but I assure you, it’s heavy (corn) and tasty (the broth might be simple but the flavors aren’t).  If you have it or if you want to expend the effort in peeling it, sibuyas tagalog (shallots) works much better in place of regular onions. As for the hard to find outside the country chili leaves, any soft and strong herb/vegetable (I used Chinese cabbage or pechay, as seen in the picture) like sweet basil or curry leaves (thanks to this helpful thread from for the tip) will do.  I chose this as my first Gracie recipe because of it’s simplicity and low fat content. You can choose the pork and grind it yourself or have it ground by your butcher.


You may also visit his blog at


Click on the Image to read more about the Gracie Barra Diet.

Erratum: corrections have been made to the post. Please substitute pork to beef instead. The author of the recipe apologizes for the confusion.

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