Spinach and Feta Frittata Ingredients 1 onion chopped 2 bags of spinach 8 eggs 250 ml milk 1 pack of dill chopped 1 and half packs of feta broken with fork depends how much u want Can add cottage cheese for more protein and to bulk it out ID: 1047973
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1. Breakfast Club May 2019NTPCW Team
2. Spinach and Feta FrittataIngredients1 onion chopped2 bags of spinach8 eggs250 ml milk1 pack of dill chopped1 and half packs of feta, broken with fork (depends how much u want)Can add cottage cheese for more protein and to bulk it outIf you like you can to the same with peas 300 g, 1 pack of chopped mint and 2 packs of chopped halloumi MethodFry chopped onion, in large frying panAdd one bag of spinach until all wiltedSeparately whisk eggs, milk, pinch salt and pepper, add dill and fetaAdd all this to the spinach and onion and mixPlace in an oven proof oiled pyrex dish or line a baking tray Cook 180 degrees for 30-40 mins until firm in the middle and then cut into slices, keeps for several days in fridge and freezes well
3. Protein/Carb Energy BallsIngredients1 cup of oats8 tbsp of peanut or other nut butter1/3 cup of honey or maple syrup2 tbsp of chia seeds2 tbsp of ground flax seedDesiccated coconut for rolling(optional ½ cup choc chips/cacao nibs)Optional informed sport approved protein powderMethodMix it all in a large bowl (except coconut)Cool in fridge for ½ hourThen make into balls – which ever size you likePlace coconut on a plate & roll balls in coconutStore in air tight container or freeze in cling film for training snacks
4. Apple and raisin over night oatsIngredients1-2 apples grated1.5 cup of oats1 cup of high protein yogurt1 cup of milk½ cup of apple juiceHandful Raisins or sultanasHandful of nuts/seeds, chia seedsA little honey to sweeten if needed MethodGrate the apple (skin on for extra Vit C)Soak raisins in apple juice if you want them soft&juice over nightMix everything in together & leave over night.May need to add more yogurt/ milk in the morning if thick.Add cinnamon if you like or top with frozen berries for extra vitamins
5. Bone Building SmoothieIngredients1 handfuls of kale or spinach2 cups of mixed frozen/fresh fruit of your choice5 spoonful's of high protein plain yogurtMilk to make to desirable consistencyUse a hand blender/nutribullet or other blenderChuck it all in and blitz
6. Lemon Polenta Carb CakesIngredients300 g softened butter300 g caster sugarZest of 2 lemonsJuice of 2 lemons4 eggs300 g ground almonds150 g pollenta1 tsp baking powderMethodBeat sugar, butter & lemon zest in a bowl until creamy – use a hand mixer or a spoon & elbow grease!Gradually add the eggs & then lemon juiceThen add the almonds, pollenta, baking power Put into cupcake cases/tins (I like silicone reusable ones)Bake on 150 degrees 40-45 minsCool on a rack, keep for 1 week in fridge or freeze in cling film for your next bike ride
7. Banana BreadIngredients1/3 cup of melted coconut or veg oil½ cup of honey or maple syrup2 eggs2 large ripe bananas mashed¼ cup of milk1 tsp baking power1 tsp vanilla extract½ tsp salt½ tsp ground cinnamon1 and ¾ cups of self raising flourOptional chopped walnuts/pecansMethodIn a large bowl beat the oil & honey with a whiskAdd eggs whisk, then add banana and milk and mixAdd baking power, vanilla, slat and cinnamon and mixAdd the flour and stir until smoothPlace in a loaf tin/baking timBake for 1 hour 165 deg until a knife comes out of the middle clean
8. Recommended AppsBBC good food appFuel my performance appRecommended Instagram Accounts to follow for recipes@swpnutrition@thesportschef@laurenveronanutrition@performance.chef@thecookingyam