ON THE SIDE GRILLED SWEET POTATO FRIES
Besides containing more vitamins, sweet potatoes digest much more slowly than white potatoes, which keeps insulin levels stable and provides a longer-lasting energy kick.
TROPICAL BLACK BEAN SALAD
Black beans are among the richest sources of beneficial anthocyanins, the anti oxidant compound that gives beans (and blueberries, blackberries, red grapes, etc.) their colour. Antioxidants can help improve recovery after work- outs—they not only enhance muscle mass, but also prepare the body for the next round of exertion. Use black beans to substitute for pinto or haricot beans, or any other kind of bean. They’re also rich in protein and slow-digesting carbs.
INGREDIENTS 400 g black beans, cooked and drained
165 g mango, peeled and cubed 140 g papaya, peeled and cubed ½ avocado, peeled and cubed ½ red onion, finely chopped 2 tbsp olive oil 2 tbsp lime juice Handful chopped coriander ½ tsp sea salt ¼ tsp black pepper ½ tsp red chilli flakes (optional) Butterhead lettuce leaves
DIRECTIONS
Combine the beans, fruit, avocado and onion in a bowl. In a separate bowl, combine the oil, lime juice, coriander, salt, pepper and chilli flakes. Pour the liquid over the bean and fruit mixture, and stir lightly. Chill for at least 1 hour before serving. If needed, add more salt to taste. Top a lettuce leaf with one quarter of the mixture and serve.
TOTALS PER SERVING (SERVES FOUR): 260 calories, 8 g protein, 40 g carbs, 11 g fat, 9 g fibre
112 MUSCLE&FITNESS
INGREDIENTS 2 large sweet potatoes, cut into 8-10 wedges each 1 tbsp red chilli powder 2 tsp garlic powder ½ tsp cinnamon ¼ tsp ginger powder 1 tbsp salt Olive oil cooking spray
DIRECTIONS Preheat grill to a medium-high heat. Combine chilli powder, garlic, cinnamon, ginger and salt, and set aside. Start by boiling the potato wedges in salt water until tender (about 5 minutes). Drain potatoes and pat off as much water as possible.
Without letting wedges cool too much, spray with olive oil and sprinkle with prepared seasoning. Place wedges on grill rack but not directly over flame. Barbecue each side for about 6 minutes or until golden brown. If desired, sprinkle with more seasoning.
TOTALS PER SERVING (SERVES FOUR): 84 calories, 2 g protein, 19 g carbs, 0 g fat, 3 g fibre
Pair up your grilled protein with these side dish options
ITALIAN HERB POTATO SALAD
Potatoes are a fast-digesting carb and are beneficial for packing on size because they trigger a rise in blood sugar, which prompts a sharp rise in insulin levels to handle that sugar. Since insulin is an anabolic hormone, this puts your body in the ideal state for building muscle tissue.
INGREDIENTS 900 g small red potatoes 3 garlic cloves, minced 60 g sun-dried tomatoes in oil, drained
2 tbsp finely chopped red onion 2 tbsp olive oil
60 ml skimmmed milk 6 leaves fresh basil, finely chopped 1 tsp dried oregano 1½ tsp salt ¼ tsp pepper
DIRECTIONS
Boil potatoes in lightly salted water until fork tender. As potatoes boil, mix all other ingredients together, except for half of the basil and half of the sun-dried tomatoes. Let mixture sit while potatoes are cooking. Drain potatoes and cut into halves or quarters. Pour the mixture over the potatoes while they are still hot and stir well to coat them. (The potatoes will absorb the mixture better hot rather than cooled.) Garnish with remaining sun-dried tomatoes and basil before serving. If needed, drizzle on more olive oil to desired taste.
TOTALS PER SERVING (SERVES FOUR): 261 calories, 8 g protein, 43 g carbs, 7 g fat, 4 g fibre M&F
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