Food to Repair Muscle – Beef Patty and Beans

After exercise or any physical activity we can’t avoid to have some muscle sores sometimes and we need protein to repair them.

My husband and eldest son are doing Jiu Jitsu almost everyday and to help them repair some sore muscles I prepared them this beef patty with beans recipe, here’s how and learn some health benefits.

Ingredients for the patty are;

1lb Ground Beef – good source of protein, vitamins B12 and zinc

2 gloves of Garlic minced – good source of manganese and vitamin B6

half of an onion chopped – good source of vitamins C and helps heal infections

1 egg – good source of protein and minerals

pinch of thyme – prevents diarrhea and other illnesses

Salt and Pepper to taste

Oilve Oil (for frying) – good fats for proper balance of cholesterol

Directions;

Mix all the ingredients on a bowl (add little bit of flour if too sticky), let is sit in the freezer for about 10 minutes. While heating up the oil in the pan, shape your patty then fry it about 4 minutes each side. When its done put it on a plate with paper towel to dry up some excess oil.

Ingredients for the beans are;

1 can of brown beans – good source of  proteinc, calcium, iron and high in fiber for good digestion

1/2 lb of ground beef – good source of protein, vitamins B12 and zinc

1tbsp of brown sugar – better than white sugar, it has calcium, potassium, iron and magnesium

Salt and Pepper to taste

Directions;

Start cooking your ground beef until color brown, then put the beans and brown sugar. Let it simmer for about 5 minutes then add salt and pepper to taste.

It takes me about less than 45minutes in preparing and cooking this meal, not only easy to cook but also nutritious, my kids and husband loves it. It’s good with whole wheat bread or for my kids a mix of brown and white rice will do.

Eating this dish will not only help muscle sores but will surely make the whole family full and satisfied.