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The Big 5 Lifts You Actually Need: Best Strength Training Exercises for Men Over 40

June 15, 2025 by Nick

If you’re over 40, you don’t need a complicated workout plan.

You don’t need:

  • 6-day splits
  • two-hour gym sessions
  • fancy machines
  • or workouts designed for 22-year-olds with unlimited time

What you actually need are the best strength training exercises for men over 40 — movements that build muscle, protect your joints, and fit into real life.

Because let’s be honest…

Between work, kids, and everything else, you’ve got maybe 30–40 minutes a few times per week.

Good news: that’s more than enough.

That’s where the Big 5 Lifts come in.

These five movements train your entire body, build real-world strength, and keep things simple so you can stay consistent.

And consistency beats complexity every time.


Why Strength Training Matters More After 40

After 40, your body changes:

  • You naturally lose muscle every year
  • Metabolism slows down
  • Fat gain gets easier
  • Joints get crankier

If you’re only doing cardio, you’re missing the biggest lever for staying lean and strong.

Muscle is your metabolism.

The more you keep, the easier fat loss becomes.

That’s why focusing on the best strength training exercises for men over 40 is way more effective than endless treadmill sessions.


The Big 5: The Only Strength Training Exercises You Really Need

Each of these can be scaled:

  • beginner → bodyweight
  • intermediate → dumbbells
  • advanced → barbells

No perfection required.

Just show up and move weight.


1. Squat (Lower Body + Core)

A fit man squatting a large amount of weight on a barbell

Examples:

  • Back squat
  • Goblet squat
  • Air squat

What it builds:

  • quads
  • glutes
  • core
  • overall leg strength

Why it matters:
Squats mimic real life — standing up, lifting kids, climbing stairs, getting off the floor.

If you want to stay athletic and independent as you age, squats are non-negotiable.


2. Hinge (Glutes + Posterior Chain)

A man and woman deadlifting a barbell in a gym

Examples:

  • Romanian deadlifts
  • Trap bar deadlifts
  • Kettlebell swings

What it builds:

  • glutes
  • hamstrings
  • lower back

Why it matters:
Most dads sit all day.

Hinges wake up your backside and fix posture.

They’re also one of the best exercises for fat loss and total strength because they use so much muscle at once.


3. Push (Chest + Shoulders + Triceps)

A woman in a gym performing a bench press

Examples:

  • Push-ups
  • Dumbbell bench press
  • Incline press

What it builds:

  • chest
  • shoulders
  • arms

Why it matters:
You don’t need fancy machines.

Push-ups alone can build serious strength.

Simple. Effective. Joint-friendly.


4. Pull (Back + Biceps)

A woman in a gym performing a barbell row.

Examples:

  • Barbell or dumbbell rows
  • Resistance band rows
  • Pull-ups or assisted pull-ups

What it builds:

  • upper back
  • biceps
  • posture muscles

Why it matters:
Pulling balances all the pushing we do (and all the desk time).

Strong backs = healthier shoulders and fewer aches.

Plus, nothing looks better than a solid back and arms.


5. Carry (Full-Body Strength)

Two fit men in a gym carrying barbells in each hand.

Examples:

  • Farmer carries
  • Suitcase carries
  • Sandbag carries

What it builds:

  • grip strength
  • core stability
  • conditioning
  • total-body control

Why it matters:
Carries are sneaky effective.

They train your whole body while feeling incredibly “functional.”

Also great if you hate cardio but still want to sweat.


Simple Weekly Training Plan (Dad-Friendly)

You don’t need 5–6 days.

You only need 3 sessions per week.

Day 1

Squat + Push

Day 2

Hinge + Pull

Day 3

Carry + Core + Fun movement
(walk, bike, sports, hiking with the family)

That’s it.

In and out in 30–40 minutes.


How Hard Should You Lift After 40?

Keep this simple:

  • 2–4 sets
  • 6–12 reps
  • moderate weight
  • stop 1–2 reps before failure

You’re training for strength and longevity, not Instagram PRs.

Progress slowly. Protect your joints. Stay consistent.

Filed Under: Fit After 40 Tagged With: best lifts over 40, Fit After 40, Minimalist Fitness, minimalist workouts, Strength Training, strength training after 40

Cast Iron Spatchcock Oven Roasted Chicken: A Flavorful Family Feast

March 20, 2020 by Nick

A beautifully cooked, juicy spatchcock oven roasted chicken on a cutting board.

There’s something special about preparing a whole chicken for the family, but sometimes, the process can feel intimidating or time-consuming. Enter the cast iron spatchcock oven roasted chicken — a delicious, simple, and quick method that promises to become a staple in your dinner rotation.

This recipe cuts the cooking time in half while maximizing the crispy, flavorful goodness of a perfectly roasted chicken. And as a busy parent, saving time without compromising on flavor is essential. Let’s get into the details of this crowd-pleasing dish!

What is Spatchcock Chicken?

Spatchcocking, or butterflying, is the process of removing the backbone from a chicken and flattening it out. This method allows for even cooking, giving you that coveted crispy skin on every bite and juicy meat throughout. Not only does it reduce the cooking time, but it also creates a beautiful presentation that’s sure to impress the family or any guests.

Why Cook a Spatchcock Oven Roasted Chicken in a Cast Iron Skillet?

Cast iron skillets are perfect for this recipe because of their ability to retain heat and create a perfectly seared and crisp crust. They also distribute heat evenly, ensuring that every part of the chicken cooks to perfection. Plus, the skillet transitions seamlessly from stovetop to oven, making it versatile and easy to use.

Ingredients

  • 1 tablespoon avocado oil
  • 1 whole chicken (3 1/2 – 4 pounds), thawed and innards discarded
  • 2 tablespoons unsalted butter (softened)
  • 2 teaspoons minced rosemary
  • 2 garlic cloves, minced
  • Salt and pepper to taste

Instructions

1. Preheat Your Oven
Start by preheating your oven to 425°F (220°C). While the oven is warming up, you’ll begin prepping your chicken.

2. Prepare the Chicken
To spatchcock the chicken, place it breast-side down on a sturdy cutting board. Using kitchen shears or a sharp knife, cut along both sides of the backbone and remove it. Once the backbone is removed, flip the chicken over and press down firmly on the breastbone to flatten the bird. Pat the chicken dry with paper towels, which will help achieve that crispy skin.

3. Season the Chicken
Rub the chicken all over with the avocado oil, ensuring every part is covered. Season generously with salt and pepper, both on the skin and under it. In a small bowl, mix together the softened butter, minced rosemary, and garlic. Rub the herb butter mixture under the skin of the chicken, particularly over the breasts and thighs. This will infuse the meat with rich flavor as it roasts.

4. Sear in the Cast Iron Skillet
Heat your cast iron skillet over medium-high heat on the stovetop. Once the skillet is hot, place the chicken breast-side down in the skillet. Sear for 3-4 minutes until the skin is golden and crispy.

5. Roast in the Oven
Flip the chicken so it’s breast-side up in the skillet, and transfer it to the preheated oven. Roast for about 45-50 minutes, or until the internal temperature in the thickest part of the thigh reaches 165°F (75°C). The skin should be beautifully browned and crisp, and the meat juicy and tender.

6. Rest and Serve
Once the chicken is done, remove it from the oven and let it rest for 10 minutes before carving. This allows the juices to redistribute throughout the meat, ensuring every bite is as moist as possible.

Serve with your family’s favorite sides for a complete meal—roasted vegetables, mashed potatoes, or a fresh salad all pair perfectly with this flavorful spatchcock chicken.

Tips for Success

  • Pat the chicken dry: Removing excess moisture from the chicken skin before cooking helps it crisp up beautifully.
  • Preheat the skillet: Don’t skip the searing step—this locks in flavor and enhances the final texture of the chicken.
  • Use a meat thermometer: Ensuring the chicken reaches the proper internal temperature is key to a perfectly cooked bird.

Final Thoughts

The cast iron oven-roasted spatchcock chicken is not only a show-stopper at the dinner table, but it’s also a practical option for busy families. With minimal prep time and the incredible flavor, this recipe will become a go-to in your meal rotation. Plus, it’s an easy way to impress guests without spending hours in the kitchen.

Cooking doesn’t have to be complicated to be delicious. With the right technique and a few quality ingredients, you can create meals that everyone in your family will love. So next time you’re looking for a hearty, home-cooked meal, grab your cast iron skillet and spatchcock a chicken for a simple, yet sensational, dinner!

Cast Iron Spatchcock Oven Roasted Chicken
Print

Cast Iron Spatchcock Oven Roasted Chicken

Course: DinnerCuisine: ChickenDifficulty: Average
Servings

4

servings
Prep time

30

minutes
Cooking time

55

minutes

The last spatchcock oven roasted chicken recipe you will ever need. This is my slightly modified version of the recipe I found at America’s Test Kitchen.

Ingredients

  • 1 tablespoons avocado oil

  • 1 whole chicken ( 3 1/2 – 4 pound) thawed and innards discarded

  • 2 tablespoons unsalted butter (allow to soften at room temperature)

  • 2 teaspoons minced rosemary

  • 2 garlic cloves minced

  • salt and pepper

Directions

  • Place oven rack in lowest position, place 12-inch cast-iron skillet on rack with cooking surface coated with avocado oil, heat oven to 500 degrees. 
  • Combine butter, rosemary and garlic to produce a compound butter and set Aside.
  • Place chicken breast side down on a cutting board. Using kitchen shears cut along both sides of the backbone; discard backbone or freeze for stock. Flip the chicken over and apply firm pressure to the breastbone to flatten. DRy thoroughly with paper towels.
  • Rub the both side of the chicken with the compound butter. Make sure to get some under the skin where possible.
  • Make sure oven has reached 500 degrees. Place chicken breast side down on the skillet, reduce heat to 450 degrees and roast until browned to your liking, approx. 30 minutes.
  • Uning potholders (it will be very hot) remove the skillet and carefully flip the chicken breast side up. Return to the oven until the the breast measures 160 degrees. This will take about 10 more minutes.
  • Place the chicken on a cutting board and tent with aluminum foil for 15 minutes to rest.

Notes

  • This recipe can be modified to any flavor profile by simply modifying the compound butter recipe.

Filed Under: Real-Life Recipes Tagged With: backed chicken, cast iron chicken, spatchcock chicken

Perfectly Boiled Eggs: How Long Do Eggs Take to Cook for the Best Results?

March 20, 2020 by Nick

Boiled eggs are one of the simplest—and most underrated—foods out there. They’re packed with protein, easy to make, and can be used for breakfast, lunch, dinner, or a quick post-workout snack.

But the big question everyone asks is: how long do eggs take to cook? Whether you want soft-boiled eggs with a runny yolk, medium-boiled eggs with a creamy center, or classic hard-boiled eggs for meal prep, timing makes all the difference.

In this guide, we’ll break down exactly how long to cook eggs so you can get perfect results every single time.

A close-up of perfectly boiled eggs cut open to show soft, medium, and hard yolks, illustrating how long eggs take to cook for different textures and results.

🕒 Why Knowing How Long Eggs Take to Cook Matters

Boiling eggs sounds simple, but if you’ve ever ended up with rubbery whites or a dry, greenish yolk, you know it’s easy to overdo it.

The trick is all about time and temperature control. Get it right, and you’ll have perfectly cooked eggs that are easy to peel, taste great, and fit into almost any healthy meal plan.


🥄 The Basics: How to Boil Eggs Step-by-Step

Before we talk exact times, here’s the process that sets you up for success:

  1. Start with Room-Temperature Eggs
    Let eggs sit out for about 10–15 minutes before cooking. This helps them cook evenly and prevents cracking.
  2. Arrange in a Single Layer
    Place eggs in a single layer at the bottom of your pot. If they’re stacked, they’ll cook unevenly.
  3. Cover with Cold Water
    Add cold water until it’s about 1 inch above the eggs. Starting cold helps control the cooking process from the start.
  4. Bring to a Boil, Then Turn Off Heat
    Heat on medium-high until the water reaches a full boil. Then turn off the heat, cover the pot, and let the eggs sit in the hot water for your preferred time below.
Perfectly boiled eggs based on boiling time.

🧭 So, How Long Do Eggs Take to Cook?

Here’s the breakdown of how long to cook eggs depending on how you like them:

Soft-Boiled Eggs (4–6 minutes)

  • Runny yolk, but set whites.
  • Perfect for toast dipping or topping ramen bowls.

Medium-Boiled Eggs (7–9 minutes)

  • Slightly creamy yolk with firm whites.
  • Great for salads, grain bowls, or a high-protein snack.

Hard-Boiled Eggs (10–12 minutes)

  • Fully cooked yolk and firm whites.
  • Ideal for deviled eggs, egg salad, or on-the-go meal prep.

🕐 Pro Tip: Start your timer after the water hits a full boil and you’ve turned off the heat.


🧊 How to Peel Boiled Eggs Easily

Peeling can make or break your boiled egg experience. Here’s how to make it easier:

  • Use Older Eggs: Fresher eggs cling tighter to the shell. A week-old egg is perfect for boiling.
  • Shock in Ice Water: After cooking, place eggs in ice water for at least 5 minutes to stop the cooking process and loosen the shell.
  • Roll and Peel: Gently roll the egg on the counter to crack it all over, then start peeling from the wider end (where the air pocket is).

❓ Common Questions About Boiled Eggs

1. Can you boil eggs too long?
Yes. Overcooked eggs develop rubbery whites and a greenish-gray ring around the yolk — a sign they’ve been cooked too long.

2. Should you add salt or vinegar?
Salt can help prevent cracking, and vinegar can make peeling easier — but both are optional.

3. How long do boiled eggs last in the fridge?
Up to 7 days if stored in their shells. Peel just before eating for best freshness.


💪 The Bottom Line: How Long Do Eggs Take to Cook?

So, how long do eggs take to cook? The answer depends on your preference:

  • Soft-boiled: 4–6 minutes
  • Medium-boiled: 7–9 minutes
  • Hard-boiled: 10–12 minutes

Once you get your timing dialed in, you’ll never second-guess it again. Boiled eggs are quick, affordable, and packed with nutrients — the perfect addition to your healthy eating or fat-loss plan.


🧡 Final Thoughts

Mastering how long eggs take to cook is one of those small wins that pays off big. It’s a skill every home cook (and every busy parent) should have down.

So grab a pot, set your timer, and start experimenting. Whether you’re eating clean, packing lunches, or just need a quick protein hit, perfectly boiled eggs have your back — every time.

Filed Under: Real-Life Recipes

How to Boil Crawfish at Home (Easy Backyard Crawfish Boil for Beginners)

August 13, 2019 by Nick

Bowl of boiled crawfish that just learned how to boil crawfish at home.

If you’ve ever been to a Southern crawfish boil, you know it’s not just dinner — it’s an event.

It’s the smell of spices in the air.
Kids running around the yard.
Music playing.
Friends standing around a table piled high with steaming crawfish, potatoes, and corn.

Growing up in Southern Louisiana, crawfish boils were just part of life. And after years of doing this with family and friends, I can tell you something most people don’t realize:

Learning how to boil crawfish at home is way easier than it looks.

You don’t need chef skills.
You don’t need fancy equipment.
You just need a big pot, good seasoning, and a backyard.

Whether you’re feeding your family or hosting the whole neighborhood, this step-by-step guide will show you exactly how to boil crawfish at home like a pro.


What You Need to Boil Crawfish at Home

Before you fire up the burner, get everything ready. Crawfish boils move fast once you start.

Equipment

  • Large Boiling Pot (60+ quarts)
    Outdoor propane pot with a strainer basket makes life way easier.
  • Propane burner
    Hot and fast. Your kitchen stove won’t cut it.
  • Long paddle or spoon
    For stirring and keeping everything moving.
  • Ice chest or cooler
    Perfect for rinsing crawfish and letting them soak in seasoning after cooking.

Ingredients

Live crawfish (2–3 lbs per person)
For a party, that’s usually 30–40 lbs.

Crawfish boil seasoning
I keep it simple:
Zatarain’s dry (4.5 lb per sack) + liquid boil (8 oz per sack)

Garlic (1–2 heads)
Lemons (4–6, halved)
Onions (4–6, halved)

These build that classic Cajun flavor base.

Red potatoes (3–4 lbs)
Soak up all that seasoning.

Mushrooms (2 packs)
Underrated and my personal favorite — they absorb flavor like crazy.

Frozen corn on the cob (10–12 pieces)
Sweet + spicy = perfect combo.

Smoked sausage (2–3 lbs, sliced)
Adds heartiness and makes it feel like a full meal.


Step-by-Step: How to Boil Crawfish at Home

Here’s the simple, no-stress method I use every time.

1. Clean the Crawfish

Dump the live crawfish into a cooler and cover with water.
Let them sit 10–15 minutes, then drain and rinse.

Repeat until the water runs clear.

This removes mud and grit. Don’t skip it.


2. Build Your Flavor Base

Fill your pot halfway with water and bring it to a rolling boil.

Add:

  • seasoning
  • garlic
  • onions
  • lemons

Let this simmer for 10–15 minutes so the water actually tastes seasoned (not just salty).


3. Cook the Potatoes First

Add the potatoes and cook about 15 minutes until they start to soften.

They take longer than everything else, so they go in early.


4. Add Crawfish, Sausage, and Mushrooms

Now the fun part.

Add crawfish, sausage, and mushrooms. Stir gently.

Bring back to a boil and cook 3 minutes

As soon as it hits a strong boil again, turn the heat OFF.

a single crawfish holding up his claws

5. Add Corn + Soak (This Is the Secret)

Throw in the frozen corn and let everything soak 20–30 minutes.

This is where the flavor really happens.

Longer soak = spicier crawfish.

Stir occasionally so everything seasons evenly.


6. Drain and Serve

Lift the basket and drain.

Then go full backyard style:

  • dump on a table covered with newspaper or butcher paper
  • let everyone dig in

No plates required.


Dad Tips for a Better Crawfish Boil

Don’t rush the soak
This is 80% of the flavor.

Plan 2–3 lbs per person
People eat way more than you think.

Keep it casual
This isn’t fine dining. It’s hands, laughs, and seconds.

Make extra sides
Sausage, corn, and potatoes disappear fast (especially with kids).


Final Thoughts

Once you learn how to boil crawfish at home, it becomes one of those go-to backyard meals you’ll do every year.

It feeds a crowd.
It’s affordable.
It’s fun.
And honestly? It’s one of the easiest ways to turn a regular Saturday into a memory your kids will remember.

So fire up the burner, grab a cold drink, and get ready to roll up your sleeves.

Because nothing says family time like a table full of crawfish.

Cajun Boiled Crawfish
Print

Cajun Boiled Crawfish

Recipe by NickCourse: DinnerCuisine: SeafoodDifficulty: Average
Servings

10

servings
Prep time

30

minutes
Cooking time

40

minutes

Ingredients

  • 1 Sack (30lbs) Live Crawfish

  • 4.5 lbs Zatarain’s Crab Boil Seasoning

  • 8 fl oz. Zatarain’s Concentrated Liquid Boil

  • 2 Heads of Garlic

  • 4 Large Lemons

  • 2 lbs Sausage

  • 3 lbs Red Potatoes

  • 4 Onions

Directions

  • Clean Your Crawfish
    Start by placing the live crawfish in a large cooler. Fill the cooler with water and let it flow continuously by keeping the drain open. Stir the crawfish occasionally to help remove any dirt or debris. Continue this process until the water runs clear, ensuring your crawfish are clean and ready to cook.
  • Prepare the Boil
    Fill your large pot about halfway with water and place it on the burner.
    Light your propane and add the following ingredients to the pot:
    Dry and liquid boil seasoning (use your preferred brand and adjust for desired spice level)
    Lemons (halved)
    Potatoes (small red potatoes work best)
    Whole garlic (cut in half crosswise)
    Onions (peeled and halved)
    Bring the pot to a rolling boil, allowing the seasonings to infuse the water.
  • Cook the Crawfish:
    Add the live crawfish to the boiling water, along with your sausage (optional but recommended for extra flavor).
    Cover the pot and wait for it to return to a boil.
  • Soak for Flavor
    Once the pot returns to a boil, turn off the heat and immediately add the frozen corn.
    Allow everything to soak in the seasoned water for at least 25 minutes. This step is crucial for the crawfish to absorb all the flavors.
  • Serve
    Carefully drain the pot and dump all the ingredients onto a table lined with newspaper or butcher paper.
    Spread everything out, grab a seat with friends and family, and enjoy your feast!

Filed Under: Real-Life Recipes

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