Australian_Mens_Fitness_2016_08_

JULY 2016 MEN’S FITNESS 117

Smoked Salmon,

Avocado and

Egg Stack

MAKES: 1 SERVING

INGREDIENTS

2tspwhitevinegar

1 tsp salt

2largeeggs

1 whole-grain English

muffin

Ripe avocado

½ lemon

100g smoked salmon

Pinch of black pepper

Diced shallots, for

garnish

DIRECTIONS

1)Fill a large saute pan

with 5cm of water, the

vinegar and salt. Bring to

a boil, then reduce to

medium-low heat. Crack

each egg into its own

small bowl and then

slowly tip one egg at a

time into the simmering

water. Cook until the

whites are firm and the

yolk is soft but runny,

about3to4minutes.

Remove each egg with

a slotted spoon and

rest on a plate.

2)While the eggs cook,

halve and toast the

muffin. Spread the

avocado on each toasted

half—itshouldberipe

enough to spread easily.

Squeeze fresh lemon

juice on top.

3)Add two slices of

smoked salmon to each

muffin half. Top with a

poached egg on each.

Sprinkle with salt and

pepper and garnish

with diced shallots

if desired.

NUTRITION(PER SERVING)

583 calories,

45g protein,

38g carbs, 28g fat

Tuna-Avocado
Un-wich

MAKES: 1 SERVING

INGREDIENTS

120g can tuna, packed
in olive oil
½ avocado
Juicefrom½lemon
Garlic powder to taste
Salttotaste
White pepper to taste

2 tbsp unsweetened

dried cranberries

2 tbsp toasted almond

slivers

4 lettuce leaves

DIRECTIONS

1)Rinse the tuna

thoroughly. In a

medium mixing

bowl, add the tuna,

avocado, lemon and

seasonings. Mix and

mash with a fork.

2)Add the dried

cranberries and

toasted almonds to

the bowl and gently

fold in.

3)Divide a scoop of

tuna mixture into

each lettuce leaf, roll

it up and add a small

toothpick to hold

in place for easier

serving.

NUTRITION(PER SERVING)

367 calories,

37g protein,

13g carbs, 19g fat

PB&J Smoothie

MAKES: 1 SERVING

INGREDIENTS

1 cup unsweetened

vanilla almond milk

1 tbsp peanut butter

2 tbsp peanut butter

powder

1 tbsp chia seed

1 tbsp meal

¾cupfrozen

strawberries

1scoopproteinpowder

(preferably vanilla or

berry flavoured)

6icecubes

DIRECTIONS

Add all ingredients

to a high-powered

blender. Pulse until

thick and creamy.

NUTRITION(PER SERVING)

518 calories,

42g protein,

38g carbs, 22g fat

TUNA PACKED

INOILISMUCH

MOISTER

AND TASTIER

THAN TUNA

PACKED IN

WATER.

Double duty.

Avocados are

a major source

of healthy fat

and fibre.

Pimp juice.

Squeezing

lemon on

avocado keeps it

fresh and green.

Crack down.

Adding vinegar

to the water

keeps boiling

eggs from falling

apartinthepot.