03 The Bulk-up Bruschetta
A man-sized twist on the traditional Italian antipasto provides ample power for your legs day session
SARDINE BRUSCHETTA INGREDIENTS SERVES 2 THE VINAIGRETTE • EXTRA VIRGIN OLIVE OIL, 80ML • A SHALLOT, SLICED • A GARLIC CLOVE • CHERRY VINE TOMATOES, 200G • TOMATO PUREE, ½TSP • CHARDONNAY VINEGAR, 40ML • FRESH BASIL, 8G • THYME, 5G • TARRAGON, 5G • DILL, 5G • SEA SALT, 3G • WHITE PEPPERCORNS, 4 • FENNEL SEEDS, 2G THE BRUSCHETTA • SOURDOUGH BREAD, 4 LARGE SLICES • AGED BALSAMIC, DRIZZLE • CHICKPEAS, 160G • CHERRY TOMATOES, 6, SLICED • SARDINES, 190G The Stallone of snacks, this pumped-up Italian classic is drenched in healthy fats from olive oil to power your training. And chickpeas do more to continue the Med theme, spooning out an extra 32g of protein. “Sardines are another star player, packed with vit D and omega-3 for weight control,” says Lambert. And sourdough is better for your gut than a sixpack of yoghurt: its wild yeast and lactobacillus reduce bloating, while improving absorption of the bread’s magnesium, calcium and zinc. Oh, and it also tastes pretty great. 01 Start with the tomato vinaigrette – heat half the oil in a pan over a medium heat, then add the shallot and garlic for two minutes, followed by the cherry tomatoes and puree for a further two minutes. Mix in the remaining ingredients, cook for 20 minutes, then take the mix off the heat. Once cooled, pass the mixture through a sieve until emulsified. 02 Now place your bread on a baking tray, drizzle with balsamic, oil and sea salt and bake at 160°C for six to eight minutes, or until the bread is crunchy on the outside but soft in the centre.
03 To finish, heat the chickpeas in a pan for three minutes, then take the bread out of the oven and dress with vinaigrette. Plate up with the cherry tomatoes, chickpeas and sardines. Devour – and give DOMS a sly sneer.