MONSTER SANDWICHES BY CHEF DEVIN ALEXANDER More muscle, more power, more energy! Get it with these five easy, protein-packed sandwiches. ›› Who doesn’t love a good sandwich? Our team of mad scientists went into the laboratory in search of the best things to come between sliced bread. Now, our five supercharged discoveries are yours to use — for good or evil. THE FAT KILLER This combination of ingredients, particularly the watercress and hot mustard, provides a filling midday meal with plenty of metabolic support. The benefits are numerous. Sprouted bread is low on the glycaemic index, which means it contains carbohydrates that are slowly released into the bloodstream after digestion. This helps keep your insulin levels low and consistent throughout the day. Of course, turkey is a lean, low-calorie way to pack on muscle, which in turn burns fat. This popular bird is also bursting with three essential B vitamins: niacin, vitamin B6 and vitamin B12, which help boost metabolism, promote a healthy nervous system and reduce cholesterol. Even the watercress plays a role in the fat-burning properties of this sandwich. Vitamins and minerals are essential to keeping your body properly fuelled to burn fat. Watercress packs a huge punch, adding very few calories yet providing significant amounts of vitamin C, calcium, beta-carotene, folate, potassium and phytochemicals. Hot mustard can spur thermogenesis (the burning of calories), speed up metabolism by as much as 25% and can burn up to 10% of calories consumed. Finally, the reduced-fat cheese aids in keeping bones strong (which comes in handy when you’re doing a lot of body-pounding training). Cheese is rich in protein and calcium, which help build muscle and shed bodyfat, respectively. It also provides much-needed potassium, phosphorus and vitamin A. INGREDIENTS 2 slices organic sprouted bread (availbale from health food shops and delicatessens) 170 g sliced, skinless turkey breast 14 g slice reduced-fat cheese 2 tsp. hot mustard Watercress — as much as you want MAKE IT Take 2 slices of sprouted bread. Spread 1 teaspoon (or more) hot mustard on each. Add 170 g of sliced turkey breast. Top that with reduced-fat cheese and a handful of watercress. Nutrition Facts: Per sandwich: 370 calories, 39 g protein, 37 g carbohydrate, 11 g fat, 2 g fibre. THE SPIRIT RAISER Research suggests that what you eat can have a significant effect on your mood. Don’t believe it? Chew on this. Even before you get to the heart of this sandwich, the oat nut bread can improve your outlook. Eating carbs has been linked with elevations in mood, and this dense bread has plenty of them. Canned light tuna is rich in selenium, which is known to markedly improve mood when you’re battling anxiety or depression. Spinach, meanwhile, is loaded with folic acid, the lack of which can cause a person to become irritable. And you can’t forget the garlic — this superpowered clove has been found to enhance mood and create a sense of well-being, while the capsaicin in chilli peppers can spur endorphins in the brain by mimicking a burning sensation on the nerve endings of the tongue and mouth. Last but not least, red onions are a major source of quercetin, a mild sedative that induces relaxation. INGREDIENTS 2 slices oat nut bread 170 g water-packed tuna 1⁄2 Tbsp. finely chopped red jalapeño chilli pepper 1 tsp. crushed garlic 2 Tbsp. finely chopped white or red onion 1 tsp. olive oil 15 g fresh spinach leaves MAKE IT Mix water-packed tuna with very finely chopped red jalapeño chilli pepper, crushed garlic, finely chopped onion and olive oil. Season with salt, pepper and/or additional chilli pepper and garlic. Mound tuna salad mixture on 1 slice oat nut bread. Top with fresh spinach leaves and the second slice of bread. Nutrition Facts: Per sandwich: 420 calories, 50 g protein, 31 g carbohydrate, 7 g fat, 4 g fibre. THE BRAIN BOOST In order to keep brain power high, you must avoid consuming large meals that are high in saturated fat. Too much food brings on mental and physical lethargy, and fat prolongs fatigue by staying in the digestive tract longer than protein or carbs do. Enter this sandwich. We start with granary bread, which supplies essential zinc. As little as a marginal lack of zinc can hinder mental functions, including concentration and memory. Lean meats such as chicken can limit the brain-dulling effects of carbs by blocking the neurotransmitter serotonin, which is known to make people drowsy. Lastly, apples and walnuts are both high in boron, which is known to stimulate the brain’s electrical activity and keep you sharp and focused. INGREDIENTS 2 slices granary bread 170 g cooked, chopped chicken breast 1 Tbsp. chopped walnuts 30 g chopped apple 1 Tbsp. low-fat mayonnaise 1 Tbsp. mild mustard MAKE IT Mix chicken breast with walnuts, apple, mayonnaise and mustard. Mound the salad between 2 slices of bread. Nutrition Facts: Per sandwich: 410 calories, 42 g protein, 36 g carbohydrate, 13 g fat, 5 g fibre. M&F Devin Alexander is a graduate of the Westlake Culinary Institute. Contact her at devin@devinalexander.com

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