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- 180g fresh salmon
- 180g cooked lentils
- 150g green pepper
- 15g chives
- 1 egg
- Hamburger bun
- Bread crumbs
- Juice of half a lemon
- Salt and pepper
- Olive oil
You can also feed like champions during confinement. At BIH, the centre of knowledge and sports innovation at FC Barcelona, we have selected some of the first team's favourite recipes and adapted them to serve you in this very special situation, as well as to fill you with energy and good cheer.
To treat yourself, Fast Food turned into Fast Good
By modifying the ingredients of a classic hamburger you can improve the nutritional qualities of your recipe. In this, the main ingredient is fish, which provides protein to keep muscles strong, and is a source of omega-3 and healthy fats with anti-inflammatory properties.
We replace the fatty sauces with a hummus, which is very easy to prepare and which is a delicious accompaniment. In this case, it's based on lentils which are capable of providing us with all the good things: fibre for digestion, slow-release carbohydrates for energy, vitamins, minerals and healthy vegetable proteins.
To finish, the pepper, one of the foods with the highest concentration of vitamin C, is also a source of fibre and vitamin B9, the well-known folic acid.
How this recipe nourishes you
Our nutritionists call this recipe 'Hat Trick', or the Triplet, because it provides us with the three main food groups: carbohydrates from bread, protein from salmon and antioxidants from vegetables.
- It gives you long-lasting power = complex carbohydrates + fibre (bread, lentils) that are slowly released into your body.
- Strengthens your immune system = vitamins (C from bell pepper and folic acid) + minerals and antioxidants + quercetin and sulfur compounds + saponin + allicin from onion (prevents infections)
- To avoid losing muscle in confinement = super complete and varied protein, of animal origin (from salmon) and vegetable (from lentils).
Did you know that bell pepper has 3 times more vitamin C than orange?
Adapt it to your goal
It's an ideal recipe for those who follow a sports training programme at home and for those who are growing. It provides a lot of energy.
And also to your palate
With spices you can adapt it completely to your tastes. Vary the amount of pepper, turmeric, cumin, or curry. Add dill or Provencal herbs and try combinations thanks to your cooking repertoire.
Or with fewer calories
You can just use the bottom of the bun and put the hamburger with a good salad.
Keep taking care of yourself. We want to be with you now, but also on your return.
For those who can't wait for our next recipe, you can discover more healthy meals on the website Eat Like a Pro:
* This article was written by Maria Antonia Lizarraga and Mireia Porta.
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