With this healthy BLT recipe, we use a creamy avocado spread, peppered with garlic, basil and sprouts.

Look for sprouted wheat bread as it’s a healthy alternative to white flour or whole-grain flour bread. This type of bread also boasts more protein, vitamins and minerals.

A US study suggests the germination process increases the availability of certain nutrients and boosts vitamin C content, high levels of which significantly help with growth and tissue repair. Vitamin C also helps keep your muscles functioning properly, according to the University of Maryland Medical Center.


Use avocado as butter

We all know by now that avocados contain naturally good fats. So swap butter, which contains high levels of saturated fats, for avocado as it’s flush with nutrient dense healthy fats.


Choose your bacon wisely

Go for uncured, reduced sodium, center-cut bacon, since it’s lower in nitrates and has less fat. Also, avoid cooking your bacon in oil. Either use a griddle pan to fry it off or use a grill to ensure your bacon is as healthy as possible.


Change up your lettuce

Ditch the iceburg and opt for Romaine lettuce to reap the benefits of its high levels of vitamin A.


Chuck some basil in

Don’t just stick to lettuce. Adding basil to your sandwich will not only add a great flavor, but basil has important antioxidant, antimutagenic, antiviral and antibacterial properties.


Use sprout wings

Sprouts are no longer just for Christmas day. Add a few sprout leaves for an extra protein hit and healthy minerals like copper and iron.


Lay the tomatoes on thick

Eating more tomatoes can make you healthier and decrease the risk of developing conditions like cancer, osteoporosis and cardiovascular disease, according to research in the American Journal of Lifestyle Medicine.


Sprinkle on garlic

Numerous studies have proven the ability of garlic to reduce parameters associated with cardiovascular disease. Garlic also has key enzymes that lower cholesterol and fatty acids, according to the Journal of Nutrition.


Find food tips to help you maintain your gains and more in every issue of TRAIN magazine.