For this week’s Fitness Friday, I’ve come up with a delicious, nutrient-packed recipe for a #BuildUpBagel.
Disclosure: This is a collaboration with the New York Bakery Co, who provided me with a range of their delicious bagels. All opinions are my own and unbiased.
I love bagels, and the rest of my family feel the same – bagels are just so much more interesting to eat than a standard sandwich or slice of toast. So when the New York Bakery Co asked me if I’d like to get involved with their #BuildUpBagel challenge, I didn’t have to think twice! They are working with The Body Coach Joe Wicks to show you how bagels can be a great way to refuel post-workout.
I’ve written briefly about recovery meals and snacks before, but basically it’s vitally important to refuel your body properly after a workout. When you workout, your body uses up its stores of glycogen in your blood and liver first, before going on to use the energy stored in fat. Those stores of glycogen need to be replaced, and the first two hours after exercise are the optimum window for doing that. Your body can absorb the nutrients it needs most effectively during that time.
Your recovery snack should contain both carbs and protein, so a New York Bakery Co bagel with a healthy topping is absolutely ideal! They come in a range of flavours including Cinnamon & Raisin, Red Onion & Chive, and Sesame Seed. Of course, there’s a plain bagel as well and they even do a wholewheat version – I only just found about those recently, and they are so yummy!
These are two of my favourite ways to top a bagel. When I get in after walking Charlie in the morning, I love to toast a Cinnamon & Raisin bagel and cover it with peanut butter. I top it with a little St Dalfour fruit spread or a sliced banana. And when I fancy a luxurious lunch or brunch, a toasted plain bagel smeared with cream cheese and topped with smoked salmon is always a great choice. As well as tasting great, it is also packed full of protein, calcium and omega oils.
Scrambled eggs always goes well on a toasted bagel as well – I tend to use one egg and one egg white for a lighter scramble. If there’s any smoked salmon left, that makes it even yummier!
But for the #BuildUpBagel challenge, I’ve come up with a recipe that is fantastic after a tough workout and is also delicious as a mid-week light dinner. Let me introduce you to the BATT (Bacon, Avocado, Turkey and Tomato).
This is packed full of nutrients – complex carbs in the bagel, protein in the bacon and turkey, and healthy fats in the avocado. The combination of creamy avocado, smokey bacon and sweet tomato is divine, and the turkey gives the protein levels a good boost.
Bacon, Avocado, Turkey & Tomato Build Up Bagel
1 New York Bakery Co Wholewheat Bagel
1 ripe avocado
3 slices smoked back bacon
2 slices wafer thin turkey
1 beef tomato (the big ones for slicing)
Preheat your grill, slice the bagel in half and toast on both sides. Cut a thick slice from the tomato, so you have a large circle.
Meanwhile, heat a frying pan over a medium-high heat and add a little oil. I use an oil-spray so that I’m not adding too much fat to the pan.
Trim the fat from the bacon (I just use the lean end of the bacon if I’m being particularly health conscious!) and cook in the frying pan. It won’t take long, just a few minutes.
When you turn the bacon over to cook the second side, shuffle it over in the pan a little and add the slice of tomato. Cook for one minute and then carefully turn the tomato slice over to cook the second side.
Cut the avocado in half, scoop the flesh out from one half into a bowl and mash with a fork.
Now you are ready to assemble your #BuildUpBagel. Spread the mashed avocado over one half of toasted bagel, and then top with the slices of bacon and turkey. Finish it off with the slice of tomato, grind over some fresh black pepper and then pop the other half of the bagel on top.
It’ll be messy to eat, but ohhh so good!