BULK UP! Think Big Mussels

This brawny dish packs 10 milligrams of zinc - 68 per cent of your recommended daily allowance of the crucial mineral that boosts muscle-building testosterone levels. That makes it perfect for post-gym gastro refuelling, as zinc is lost through sweat. Research from the University of Valladolid in Spain shows people who work out intensely are more likely to be zinc deficient.

Carbs are another crucial element on your muscle-building menu. Post-workout they're needed to top up depleted glycogen energy resources in your muscles, but the carb-rich wholemeal baguettes here come without the saturated fat and salt you can expect from traditional frites.

Beta-carotene in the carrot juice will also protect your skin. "Studies show beta-carotene darkens skin pigmentation and reduces the number of sunburnt cells, protecting you against harmful sun exposure," says nutritionist Dr Carrie Ruxton. So when you proudly peel off to expose that beach-ready body, your skin won't be peeling off after five minutes in the sun.

Vital stats (per serving; serves 4): 4225 kilojoules, 66 grams protein, 147g carbohydrates, 15g fat (3g saturated).

SLIM DOWN! Shrinking Man's Marinière


It might sound like a Michelin star too far, but knocking up this impressive dish is actually easy on your culinary skills, your wallet and your waistline. "Cheap and nutritious, at 230kJ per 100g, mussels are a great source of protein, vitamin B12, calcium, zinc, iron and metabolism-boosting selenium," says nutritionist Tracy Dobson.

The bad news is that the classic moules marinière is swimming with fat. "When a recipe calls for cream, use standard or low-fat evaporated milk instead. You'll slash the fat content yet retain a rich, creamy texture," says consultant dietitian Peggy Stacy. The complex flavours from the wine, lemon and herbs mean you won't miss the cream, but you will miss a staggering 89g of fat per 250 millilitres, with low-fat evaporated milk clocking a mere 27g per 250ml. All you have to do is lay off the frites and mayonnaise.

Vital stats (per serving; serves 4): 1760kJ, 51g protein, 27g carbohydrates, 8g fat (2g saturated).


Basic ingredients for both recipes
1.5kg mussels
4 cloves garlic
2 shallots
1 tsp butter
4 spring onions
1/2 a lemon
1/2 tsp black pepper

BULK UP!
extra ingredients
500ml carrot juice
2-3cm ginger
3 tbsp fresh chives
2 wholemeal baguettes

SLIM DOWN!
extra ingredients
125ml white wine
250ml evaporated skimmed milk
3 tbsp chopped fresh parsley

Step 1: the prep
Buy mussels clean, unopened and without barnacles and beards (the light-brown hairy threads on the shell), and eat within 48 hours. They're alive when you buy them, so keep them that way until you eat them - tightly pack them in a bowl, cover with a damp cloth so that they're moist but can still "breathe", and then put the bowl in the bottom of the fridge. Don't, whatever you do, keep them in tap water or airtight containers; it will kill them. Before cooking, run under cool water and tap each mussel hard on a board or work surface: if it stays closed it's good. If not, it's dead, so bin it

Step 2: The aromatics
Finely chop the garlic and shallots. Fry them in the butter over medium heat for five minutes in a deep pot with a lid. While they're frying, finely chop the spring onions and juice the lemon half.

Slim Down!
This dish comes together quickly, so have everything ready: uncork the wine, open the evaporated milk, finely chop the parsley.

Bulk Up!
Set your oven to 150˚C and stick the baguettes in to warm. Peel the ginger - scraping a spoon against the skin works a treat - and finely chop it along with the chives. If you have a juicer, juice seven large carrots; if not, use 500ml of pre-bought juice (Hollywood Organic Carrot Juice, $4.99/350ml; usafoods.com.au).

Step 3: Mussel time

Slim Down!
Add the wine and lemon juice to the garlic and shallots, turn the heat up high, bring to the boil for two minutes and then add the evaporated milk, spring onions and parsley. When it comes to the boil again, add the mussels and put the lid on the pot.

Bulk Up!
Add the carrot juice, ginger and lemon juice to the garlic and shallots, turn up the heat and bring to the boil until the carrot juice reduces by half. Add the spring onions, chives and mussels, cover and leave on a high heat.

Both Cook the mussels until they open - this usually takes 3-5 minutes. Give the pot a shake midway through, but don't stir with a spoon as it'll cause the mussels to fall away from the shells. This means you'll have to fish them out of the broth, which is not a ticket to Michelin stardom.

Step 4: The big finish

Both After those 3-5 minutes, take the pan off the heat, sprinkle the contents liberally with pepper and carefully transfer to a serving bowl. Make certain you chuck out any mussels that haven't opened - a dose of bottom-feeder's belly isn't strictly the right way to drop the kilos. Serve immediately with an empty bowl on the table for the shells and the biggest napkins you can find to spare your guests' party shirts.

Slim Down!
Pass the spoons and tuck in as you would with a soup.

Bulk Up!
Grab the baguettes that were warming in the oven and serve alongside the mussels. No butter is required, just dip. In the broth that is, not your glass of wine. Bon appétit!