A recent study by sports nutrition experts at Bulk.com has revealed the top five ingredients essential for summer meal prep, with garlic topping the list. The research, which analysed over 200 highly-rated protein-rich recipes from BBC Good Food, aims to highlight ingredients that are both popular and beneficial for maintaining health and fitness.
The study found that garlic, known for its antibacterial and flu-fighting properties, was the most frequently used ingredient. This was followed by onions and olive oil, all of which are not only staples in many dishes but also packed with health benefits.
Garlic: The Must-Have Ingredient
Garlic proved to be indispensable, appearing in almost every recipe analysed. Renowned for its antibacterial properties, garlic helps protect against the common cold and supports overall health with its high potassium content, which helps maintain normal blood pressure. Including garlic in your meals can be particularly beneficial in keeping you fit and healthy throughout the summer.
Onions: The Reliable All-Rounder
Onions, another top ingredient, are the backbone of many dishes. They are rich in organic sulphur compounds that help reduce cholesterol levels. Onions are also a great source of vitamins B and C, which play crucial roles in enzyme function and immune system support.
Olive Oil: The Healthy Fat
Olive oil is not only a source of healthy monounsaturated fats but also boasts anti-inflammatory properties and is rich in antioxidants. These benefits help the body neutralise free radicals, reducing the risk of various diseases. Olive oil’s versatility makes it a frequent choice in top-rated recipes.
Tomatoes: The Nutrient-Packed Base
Tomatoes are a staple ingredient in many meals, providing a solid base and a rich source of fibre. They are high in vitamin B9 (folate), which aids tissue growth and normal cell function, and vitamin K1, essential for bone health. Additionally, tomatoes are a reliable source of vitamin C, further supporting the immune system.
Nuts: The Nutrient Powerhouses
Nuts, including almonds, cashews, and Brazil nuts, are packed with dietary fibre, healthy fats, and magnesium. These nutrients are crucial for regulating biochemical reactions, such as blood pressure and muscle function. Including a variety of nuts in your diet can help maintain overall health and support muscle function.
Additional Findings and Surprising Ingredients
Other frequently occurring ingredients in popular recipes included pumpkin and butternut squash, both high in beta-carotene, which converts into vitamin A. This vitamin is essential for maintaining a healthy immune system and good skin and eye health. Spinach, rich in iron, and mustard, a source of omega-3 fatty acids, calcium, iron, and zinc, also made appearances in top-rated recipes.
Fish, another common ingredient, provides vitamin D and omega-3 fatty acids. This is especially beneficial during cloudy weather when the body’s ability to produce vitamin D is reduced.
Expert Insights
A spokesperson from Bulk.com emphasised the importance of nutritionally rich meals, especially for athletes and fitness enthusiasts. “It is crucial to eat healthily and consistently, particularly before any significant physical or mental effort. Meal prepping is an excellent way to save time and ensure a varied diet full of protein and vegetables, boosting immunity and stamina,” they said.
British Nutrition Association Guidelines
The British Nutrition Association suggests that the average person requires 0.75g of protein per kilogram of body weight daily. Ingredients such as chicken, chickpeas, and lentils, which featured prominently in the top 20 ingredients, are vital for those focusing on muscle building and healthy eating.
Seasonal Protein-Packed Recipes
To assist with meal planning, Bulk.com has developed three protein-packed recipes using these key ingredients:
Mustard Chicken with Vegetables – 71g Protein
Ingredients:
- 1 chicken
- 2 onions
- 6 celery sticks
- 6 carrots
- 50g butter
- 100g smoked bacon lardons
- 3 small turnips
- 1 tbsp plain flour
- 2 tbsp wholegrain mustard
- 3 rounded tbsp crème fraiche
- 900ml stock
- For seasoning: 2 bay leaves, 2 thyme sprigs, 1 tsp black peppercorns, chopped parsley
Method:
- Cook the chicken with half an onion, one celery stick, and one carrot. Strip the meat and tear it into pieces.
- Chop the remaining onion, celery, and carrots, and fry with butter and lardons.
- Add the rest of the vegetables and seasoning, fry for two minutes, then gradually add the stock.
- Cover and simmer for 20-25 minutes.
- Add the chicken, mustard, and crème fraiche, and simmer gently. Finish with parsley.
Red Lentil & Squash Dhal – 42g Protein
Ingredients:
- 1 tbsp olive oil
- 1 onion, finely chopped
- 1 garlic clove, finely chopped
- 400g butternut squash
- 400g chopped tomato
- 1.2L chicken stock
- 300g red lentils
- 1 heaped tbsp mango chutney
- For seasoning: 1 tsp coriander, 1 tsp ground cumin, 1 tsp ground turmeric, ½ tsp cayenne pepper
Method:
- Fry the onion in oil for five minutes, add garlic and cook for another minute.
- Add spices and butternut squash, then chopped tomatoes, stock, and chutney. Simmer for 10 minutes.
- Add lentils and simmer for 20 minutes. Stir in coriander and serve.
Lentil & Sweet Potato Stew – 27g Protein
Ingredients:
- 2 tbsp olive oil
- 1 red onion, chopped
- 100g lentils
- 2 sweet potatoes, cut into chunks
- 500ml vegetable stock
- 400g chopped tomato
- 400g chickpeas, drained
- For seasoning: 1 tsp cumin seeds, 1 tbsp curry powder, 1 tsp mustard seeds
Method:
- Heat oil, add red onion and cook until softened.
- Add seasoning, cook for a minute, then add lentils, sweet potatoes, stock, and chopped tomatoes. Simmer for 20 minutes.
- Add chickpeas, heat through, and serve.
By incorporating these ingredients and recipes into your meal prep, you can ensure a nutritionally rich diet that supports your fitness and health goals this summer.
For more information, visit https://www.bulk.com/uk/.