Tuna Patties

Attempting to increase my protein intake for the day, I decided to have tuna for lunch. Tuna is a perfect lunch, or snack because it is high in protein and is a seafood. With all the craze lately, you would imagine anything from the sea is good for you. 

I was bored of the same old tuna melt, and decided to make a tuna patty. 

The ingredients are:

- 1.5 slices of torn bread

- 1 can of drained tuna

- 1 egg

- 1 tablespoon of Olive Oil

Methods:

First, tear the bread into small pieces and place in a bowl. Then, mix in the egg with a fork until the bread has absorbed most of the egg. Refer to the picture above. 

Next, you are going to want to dump the can of tuna into the bowl with the egg and bread mixture. First, mash the tuna so that it breaks apart and you are able to mix it. Mix the tuna, egg, and bread mixture until all three ingredients are well blended. Next, mix in one tablespoon of olive oil. 

After the olive oil is mixed in, make the patties with your hands. The best way to do this it to pick up about a quarter of the mix, and squeeze it between your hands gently and flatten out the patty when the bread, and tuna is stuck together. You can either make two large patties, or four smaller patties. Place the patties on a sheet of wax paper and place in the refrigerator for ten minutes.

After the patties have been cooled in the refrigerator, spray a pan with cooking spray, and heat it over medium heat. Then, place the patties onto the pan and cover it. After about four to five minutes (the bottoms should be browned), flip the patties and cook for about four minutes without the covering. 

Serve warm on a bun or alone with a fork.

Dd you make this dish? How did it turn out, Comment Below!

Best Pre-Run Foods

I would wake up, go eat a banana and a bowl of cereal and think I could go run, but that was not the case for me. I myself need to eat ALOT before I go for a run in the morning. I'm talking somewhere between 700 to 800 calories. I decided to come up with a list of foods that are the base in my pre-run snack, did I say snack, more like a meal.

Oatmeal
 One of the best foods before a run is a bowl of Oatmeal. Oatmeal has carbs, protein, and a little fat to power you through your run. Oatmeal has a low Glycemic Index, making it ideal for longer runs. The low GI index means your body digests it slower, giving you more energy over a long period of time. Click here for my peanut butter and jelly oatmeal recipe, or here for my blueberry almond oatmeal.

Shredded Wheat

Another great pre-run snack that I usually eat before my morning runs is shredded wheat. Shredded wheat is high in protein and carbohydrates. It also ranks as a high GI food, making it a great snack, fifteen to thirty minutes before your run. Shredded wheat not only is nutritious, but it is delicious too. I have never eaten the big biscuit shredded wheat, I usually buy the spoon size kind.

Toast with Peanut Butter and Banana

It's no surprise that bananas seem to come up everywhere when talking about fuel for runners. Bananas are a quick source of carbohydrates, and sugar giving you the energy you need to get out the door and run right away. Peanut butter and toast is also great for runners because of the protein and fat in the peanut butter, and the carbohydrates in the toast.

Peanut Butter and Jelly Sandwich

There's nothing better than the classic Peanut Butter and Jelly Sandwich. Make yourself one on some whole grain bread and your on your way to a great run. The peanut butter and bread provide protein and carbs, whoe the jelly provides sugar to give you quick energy.

Toast and Eggs

Toast and eggs are the perfect combination, no matter how you cook the eggs, hard boiled, scrambled, poached, etc. The toast, obviously supplies the body with carbs, and the eggs have healthy fats and protein to help your muscles recover during and after your workout. Add an apple to provide you with longer lasting energy. My personal favorite with the toast and egg combination is a scrambled egg sandwich. Click here to find out how to make the perfect scrambled eggs here.

What do you like to eat before your workouts? Comment below!