PROTEIN, HEALTHY FATS AND
A BETTER TASTE... HOW’S THAT
FOR A BIG FISH IN A SMALL TIN?Peppadews
Forgive us the tongue twister,
but it isn’t easy to make plain
peppers palatable. Yes, frying
them in oil until they develop a
nice char is one way, but it also
burns through their nutrients.
These small, sweet African
peppers are pickled in a sweet
and sour brine, preserving
more of their vitamin C (a
modest 35kcal serving hits
half of your RDA). “They’re
also good nutritional value
compared to fresh peppers,”
says Travers. And they’ll pep
up your next Martini, too.Marinara
sauce
Spaghetti and sauce is the
ultimate low-fuss comfort food,
while also dishing up quick
carbs after late training. You
could dice the onion, garlic and
herbs yourself, but McGregor
says you will see little return
from your effort. Your body
absorbs more lycopene, an
anti-cancer compound, from
tomatoes in a jar of marinara,
thanks to the puréeing, and
pasteurisation preserves the
nutrients. Its sugars are natural,
too. Even a can of plain toms
has 15g. Just change out of your
white tee before you tuck in.
Including bottled sugar on
this list might seem like a
sticky issue, but – as ever- the Canadians get a lot of
things right. Maple syrup is
minimally processed: trees are
tapped, then the sap heated
and filtered. You don’t want to
glug it over everything (you’re
sweet enough, etc) but as a
Sunday morning treat, it’s not
without its benefits. University
of Rhode Island studies found
that it contains 54 beneficial
compounds, many of which
are antioxidants, while further
research shows it protects
brain cells from harmful
plaque. Let that stick with you.
Piccalilli
Almost every culture has
its own take on pickled
vegetables. Germany has
sauerkraut, Koreans have
kimchi – and we have piccalilli.
Traditionally made with
cauliflower, onion, gherkins,
mustard and chillies, good-
quality varieties are “rich in
probiotics and prebiotics”,
says Mackintosh, to support
weight loss and digestive
health. Look for those with
sugar listed low on the
ingredients list. Cauliflower
and onion support natural
testosterone production,
too. That ought to power
up your next pork pie.
14Ortiz tuna
Admittedly, any old supermarket own-brand
tuna is a great, cheap source of healthy
protein. But Ortiz is the dog’s. The meat is
softer, silkier and fattier – those are healthy
omega-3 fats, of course – and comes
exclusively from white, line-caught fish.
A single can contains more than your RDA
of selenium, a vital mineral for healthy
metabolism and immunity. Buy yours in
escabeche sauce, made with paprika, oil and
vinegar, then drizzle that over your salad, too.Fish
Fingers
Whether you eat yours in a
ciabatta roll with dollops of
tartare, or straight off your
youngest child’s unfinished
plate, it’s worth stocking your
freezer. Those coated in
wholegrain breadcrumbs,
rather than batter, are a useful
source of fibre, not to mention
protein. “Look for brands that
advertise higher levels of
omega-3,” advises Travers,
such as Birds Eye’s Alaskan
pollock. As for that luminous
orange hue? Good brands use
paprika and turmeric as
colourings, not additives.11
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16151376 MEN’S HEALTH