Thursday, November 2, 2017

Throwing a salad together is a great option when you’re in a hurry, especially if it’s full of nutrient-rich ingredients that will supplement your training. This Italian recipe, provided by chef Karol Gladki, will help you to build muscle and burn fat.

  • 150g of bresaola: Bresaola is very lean, tender and high in muscle-building protein and creatine.
  • 1 peach: Peach provides vitamins A and C, which help reduce the cell damage caused by intense training.
  • Handful of rocket: Rocket contains glucosinolates, which have powerful cancer-preventing properties.
  • 2tbsp extra virgin olive oil
  • 1tbsp sherry vinegar
  • Ground pepper to taste

Slice the peach. Mix the slices with the bresaola and rocket. Add the olive oil, sherry vinegar and ground pepper to season.

3 More Healthy Salad Ideas

Whether you fancy seafood or meat in your salad, or the vegetarian option, these salads are crammed with protein to help you stay healthy. For other ideas read our guide to the best protein-rich foods.

Parma ham and bresaola salad

  • ½ peach
  • ½ red onion
  • 50g Parma ham
  • 25g bresaola
  • 50g mixed rocket and watercress
  • 1tbsp olive oil
  • 1tbsp balsamic vinegar

Slice the peach into segments and the red onion into rings. Toss with the ham, bresaola, rocket and watercress. Dress the salad with the olive oil and balsamic vinegar.

Calories: 359kcal; Protein: 29g; Fat: 23g; Carbs: 14g.

Salmon and prawn salad

  • ¼ cucumber
  • ¼ onion
  • 100g prawns, cooked
  • 60g salmon flakes
  • 2 handfuls of spinach leaves
  • 2tbsp Greek yogurt
  • 1tbsp mustard
  • 1tsp Dijon mustard
  • 1 lemon slice

Slice the cucumber and dice the onion. Toss with the prawns, salmon and spinach leaves. Mix the Greek yogurt with the mustards and dress the salad with it. Serve with a lemon slice.

Calories: 265kcal; Protein: 37g; Fat: 7g; Carbs: 15g

Vegetarian bean salad

  • 2 eggs
  • ½ red chilli
  • Handful of baby plum tomatoes
  • 100g chickpeas
  • 100g kidney beans
  • 10g coriander
  • 1tbsp guacamole

Boil the eggs for ten minutes, leave to cool, then shell and halve them. Thinly slice the chilli and halve the tomatoes, then toss then with the eggs, chickpeas, kidney beans and coriander. Top with the guacamole.

Calories: 448kcal; Protein: 29g; Fat: 17g; Carbs: 41g