Still getting all your protein from chicken? Time to get shellfish
Seafood and eat it – and prepare to grow
Belgian cuisine can be a bit hit-and-miss if you’re trying to add lean muscle. Carbonnade? Fantastic. Chips with mayonnaise? Not so much. But one dish of Belgian origin you should most definitely add to your bulk-building eating regime is moules marinière. In addition to offering high levels of muscle-building protein, these crustaceans are also rich in bone-strengthening manganese and sleep-improving selenium. The MF- enhanced recipe below – provided by Michelin-starred chef Adam Gray – also swaps the traditional cream for vitamin B12-rich natural yogurt to give you an extra energy boost. Adam Gray is executive chef at Skylon in London (skylon-restaurant.co.uk)
1.5kg mussels in shells, cleaned and beards removed / 1 bay leaf / 100ml dry white wine / 4 shallots, peeled and sliced / 20g unsalted butter / 2tbsp natural yogurt / 25g curly parsley, roughly chopped
Wash the mussels in a pot under cold running water. If any of the mussels float, discard them. Press the shells of any open mussels together with your fingers and if they don’t close, discard them. Heat the butter in a large pan over a
medium heat. Add the shallots and bay leaf and soften for one minute. Add the mussels and wine, cover the pan tightly with a lid and cook for four to five minutes until the mussels have all opened. Stir in the yogurt and parsley and serve.