Issue 043

November 2008

The humble bagel is a versatile and very useful piece of food. They can be eaten uncooked or toasted, topped or made into a sandwich. They work well with all manner of ingredients and are easy to make. Here are three variations on the classic theme that can all benefit you as a fighter.  

When choosing your bagel, make sure to get wholegrain, which is full of complex carbs and lower GI than traditional white versions. Wholegrain bagels will fill you up and provide you with plenty of energy, and when combined with different fillings, are excellent sources of goodness.  

The Power Bagel

If you’re not counting the calories too closely right now, try topping your bagel with chicken and avocado. Cook and slice a chicken breast and top it with sliced or mashed avocado. The chicken is a good source of protein, while avocados are an excellent source of monounsaturated fats. These ‘good fats’ actually speed up the basal metabolic rate (unlike saturated fats) and even make you feel fuller for longer. Also, the little green fruits are full of vitamin B12 and calcium – try and make them one of your ‘five a day’!

The Energy Bagel

Ideal as a pre-training snack, the classic combo of peanut butter and jam isn’t just for kids. Make sure you choose a natural peanut butter and not one of the common brands, as the supermarket regulars tend to be full of preservatives and other crap. The best peanut butter should be made from very little else other than crushed peanuts, oil and salt. If you see e-numbers, put it back on the shelf. Go for a natural, ‘no added sugar’ jam. The sugar boost combined with the protein in the peanuts make this a great snack – eat half about 30 minutes before training, saving the other half for when you finish.  

The Low-Fat Bagel

If you’re dieting, you’ll no doubt be strict on the carbs, but a bagel can make an excellent lunch, and when topped with tuna and apple will fill you up while staying clear of any excess calories. Take an apple of your choice (Gala apples work well for this) and dice it up. Add it to your tuna and spread onto your bagel. The sweet taste of the apple makes the tuna more palatable and is far better for you than even the lightest of mayo.