The warm weather, without a doubt, brings on the urge to spring into action and get outside. Whether your passion is running, cycling, hiking or cardio-strength circuit training, a few basic nutritional tips that will help you to easily optimize your training.
Title of the recipe : The athlete’s omelet
This omelet recipe is the athletes’ favourite! What makes this omelet especially suited for sports is that it has the added boost of carbohydrates provided by the brown rice. You can create your own signature omelet with your choice of veggies or replace the rice with potatoes (skins on), to keep that extra bit of fibre.
To make this omelet quickly in the morning, it’s best to have the brown rice ready the evening before. It tastes even better because the grains of rice have hardened, which improves the texture. You can also cook a larger quantity of brown rice and freeze it in 1/2 cup containers if you wish to make this recipe often.
Recipe category : Breakfast
Annie is a nutritionist, Doctor of Pharmacy and the founder of </998> Sciencefourchette.com. Energetic, creative and passionate, she has a unique way of increasing your knowledge of nutrition and of simplifying your diet (in a big way).
Preparation Time : 10 minutes
Cooking Time : 5 minutes (+ the rice-cooking time)
Yield(Number of portions) : 1 omelet
Ingredients : 5 ml (1 tsp) olive oil
2 egg whites (or 1 whole egg, yolk and white, beat with a whisk)
125 ml (1/2 cup) of brown rice, cooked following package directions
1 Italian tomato, seeds removed and diced
A handful of fresh spinach chopped
Salt and pepper to tast
60 g (1/4 cup) grated cheese (optional, if eaten at least an hour before training)
Fresh, chopped spinach for garnish
Preparation : Add oil to a non-stick 23 cm (9 in) fry pan and cook over medium heat. Add the egg mixture. Cook the omelet for 2 to 3 minutes, stirring with a spatula to facilitate cooking.
When the edges of the omelet are almost cooked, and the centre is still slightly moist, add the rice, tomato and spinach to half of the omelet. Add the cheese if desired. Salt and pepper to taste.
Fold the other half of the omelet over the half with the filling. Continue cooking for 2 minutes or until desired texture. Serve with a garnish of fresh, chopped spinach.
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