Healthy Recipes - Honey-Mustard Salmon

Healthy eating's the topic again as I give you a recipe of honey-mustard salmon with asparagus, a high-protein, low-carb meal, great for recovering from an evenings training session. Nearly 40g of protein, , virtually carb-free, over 50% of your RDA of folate and 40% of your RDA of vitamin C (both essential for muscle repair), and it's only 360 calories.
Not only a great post-workout meal but also holds other essential health benefits in the ingredients. As mentioned in an early blog post, salmon can help reduce eye fatigue, which is ideal if you're sat in front of a computer screen all day. The asparagus can also keep your eyes healthy, as well as help fend of gum disease, lower blood pressure and fend off signs of ageing. 

So, onto the recipe, and first, the ingredients;

Serves 4

- 4 salmon fillets
- 450g of asparagus
- 1tbsp of butter
- 1tbsp of brown sugar
- 1tbsp of honey
- 1tbsp of soy sauce
- 2tsp of Dijon mustard
- 2tbsp of olive oil
- 50g of parmesan
- Salt & Pepper

How to make;


1) Heat the oven to 200 degrees/gas mark 6. Then combine the butter and brown sugar in a bowl, and microwave until the mix melts together. This should only take about 30-40 seconds. Remove and stir in the mustard, honey and soy sauce.

2) Toss the asparagus in a bowl with half the oil, and grate in the parmesan, and season to taste. Place the asparagus in a baking dish and roast until al dente. 

3) Heat the remaining oil in a pan over a high heat. Season the salmon and add to the pan, flesh-side down. Cook for 3-4 minutes, until browned. Then you want to turn them over, and brush half the honey-mustard mix over the fillets, and place in the oven. Bake for around 5 minutes, until the salmon is firm, and flakes easily.

4) Remove from the oven, and brush them with the remainder of the honey-mustard mix. Plate them up with the asparagus and serve.

And there you have it, a quick and simple healthy meal that can be cooked up in 20 minutes, enjoy!

Muscle Building Bacon Sandwich

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.....