For this post I have a high-protein version of the classic Bacon Butty. The unhealthy options of butter and mayonnaise have been replaced with garlic, and salsa, which also makes this a great healthy alternative to the original. A Columbian University study completed, showed that the nitrates in bacon could cause bronchitis and emphysema, but you can buy nitrate-free rashers, so have a chat with your butcher.
So, onto the ingredients........You'll need;
- 2 slices of wholegrain bread
- 1 clove of garlic (halved)
- 1 tbsp of salsa
- 4 rashers of back bacon
- 2 sun-dried tomatoes
- Spinach leaves
How to make.....
1) Switch the grill to a medium heat, and trim the fat from the outer edge of the bacon rashers. Doing this can reduce the fat content of the bacon by 50%.
2) Stick the bacon under the grill and lightly toast the bread. Once the toast is done, rub the filling-facing side with the garlic clove (halved).
3) When the bacon is cooked, leave it to rest for a minute, between two pieces of kitchen roll. This will soak up the remaining excess fat.
4) Spread the salsa on each slice of toast, and add the bacon and spinach leaves.
5) And, one last thing..........Eat, enjoy, and watch the muscle grow.....
Now, we all like a snack, or 3, during the day, and below I've listed a couple of the healthy snacking choices, and the benefits they bring to our bodies.
UNSALTED PEANUTS - Stronger Muscle - The most protein-rich nuts on the shelves. 1.8g of protein is needed per kg of body weight, in order to build muscle. A handful of peanuts will give you 20% of your RDA.
OATCAKES - Lower Cholesterol - These can help lower your LDL (bad) cholesterol and even reduce your risk of heart disease. Rich in fibre. 25% of your RDA of fibre per 4 oatcakes.
APPLES - Sharper Mind - Hydration is vital for staying alert mentally, and apples contain 95% water-content. Studies in the US also show they help prevent age-related memory decline.
Next time you're out shopping, make sure to get your cupboards filled with these power foods!
SEA BASS - One fillet of phosphorus-rich sea bass contains 25% of your RDA. Research completed by The Journal of Clinical Investigation, showed that it produced nucleotide ATP, which reduces lactic acid build-up in muscles.
PINEAPPLE - Pineapple contains bromelain which breaks down protein. Research has proven that bromelain is as effective as iburofen for combating DOMS.
MACKEREL - The Journal of Atherosclerosis Research found that mackerel slashes blood pressure due to potent anti-inflammatories, which also reduce post-workout muscle aches.
