Sweet Potato Frittata

Key Features

  • High protein
  • Simple to make
  • Highly nutritious

This simple recipe is so easy to make, and is fabulous for any meal, any time. I particularly like it for taking with me on a picnic, as you can prepare and cook it the night before, then cut it up and enjoy it as finger food with a variety of other nibblies. It is highly nutritious and is one of those dishes where you can use anything in your fridge or pantry as ingredients.

 

Ingredients
(serves 4 small appetites or 2 hungry athletes)
  • 1/2 white onion, diced
  • 1 tsp crushed garlic
  • 1 tsp dried, or 4 sprigs of fresh parsley
  • a dash of chili if desired (dried)
  • 1 small sweet potato, cubed
  • 1/2 knob of broccoli, cut into florets
  • 6 eggs
  • 1/3 cup light milk
  • 1/2 cup light cheddar cheese

This simple dish is great for athletes, as it is so easy to prepare and make. You can whip it up after a hard training session as a recovery meal, as it is an excellent source of protein, balanced with some carbohydrate and other vegetables.

Method

  1. microwave the potato so it is cooked and soft
  2. whisk the eggs and milk, add pepper and a little salt to taste
  3. fry the onions and garlic in a dash of olive oil, till soft
  4. add the parsley and chili, cook for a further 2  minutes
  5. add the broccoli and cook covered for 2-3 minutes
  6. mix in the potato
  7. transfer to an oven-proof dish (as pictured)
  8. pour over the egg mixture, sprinkle with cheese
  9. bake in a moderate oven for 30-40 minutes until browned on top

Alternatives:

  1. This dish was baked in the oven, however it can be cooked up in a frying pan with a metal handle, skip step 7 and add the eggs to the mixture in the frying pan. Cook till almost firm, then place under the grill to brown the top.
  2. You can replace the sweet potato with regular white potato, and the broccoli with any other green vegetable you prefer. It also works well with potato, mushroom and tomato as the vegetable combination.
  3. Include a pre-cooked puff pastry base to turn this into a quiche. Traditionally quiche doesn’t normally have potato, however this is an essential to include for the athlete to add carbohydrate and ensure it is a great recovery meal.

Stuffed Squid with Olive Salad

Key Features

  • More gourmet
  • Variable carbohydrate content
  • Very low fat

This recipe is a fabulous light summery meal, with a slightly higher degree of difficulty in making, but well worth it! The idea came from the Masterchef series, where the stuffed squid was a pressure test. I have changed it to make it a bit easier to prepare at home, lower in fat, and higher in carbohydrates. Buying already prepared squid tubes is much easier than having to prepare a whole squid – my kitchen is not big enough for that! The salad is so simple and tasty, but I thought after making it that you could combine the rice into the salad to make a great rice salad. The squid stuffing has a great lemony bite.

 

INGREDIENTS
(serves 2 medium sized meals)
  • 2 squid tubes, cleaned and gutted by a fishmonger
  • dash of olive oil
  • 2 anchovy fillets
  • 1 tsp crushed garlic
  • 2 green onions, finely chopped
  • 1 tsp grated lemon rind
  • 1 tbs lemon juice
  • 2 tbs fresh parsley, chopped
  • 3/4 cup fresh breadcrumbs
  • 1 tomato, seeded and diced
  • 100g green beans, blanced
  • 1/2 cup kalamata olives, pitted
  • 2 tbs balsamic vinegar
  • 1 cup plain white rice

Keep the rice seperate from the salad if you want to manipulate the carbohydrate content of the dish to suit your different levels of training and sport. This dish is suited to the more skilled athlete in the kitchen, as the stuffing can get a bit fiddly.

Method

  1. put the rice in a pot with 2 cups of cold water, bring to the boil, then reduce heat to simmer till the rice is cooked. There should be no water left
  2. cook the garlic, anchovies and onions in a dash of oil, until soft
  3. combine this mixture in a bowl with the lemon rind, juice, parsley and breabcrumbs
  4. spoon the mixture into the squid tubes, and seal with toothpicks at the ends
  5. grill or panfry the squid over medium-high heat, turning occasionally, till golden and just cooked through
  6. meanwhile, combine the tomato, green beans, olives and vinegar in a bowl
  7. slice and serve the squid, with 1/2 the salad and adequate rice.

Grilled Fish with Pear Risotto

Key Features

  • Very low fat
  • High carbohydrate
  • Good source of omega-3 fatty acids
  • Quick and easy to cook

Risotto is a great one-pot dish and is very quick to make. It is the type of meal that you can substitute whatever ingredients you have in your fridge or pantry. This great tasting risotto is a perfect match with grilled fish. The recipe has been modified from Sally James’ Victor Chang Cardiac Research Cookbook, with the original recipe using beef, which I replaced with fish, as I thought it better suited the lemony risotto.

INGREDIENTS
(Serves 2 hungry athletes or 3 for a smaller portion)
  • 2 dashes of olive oil
  • 1 pear, peeled and diced
  • juice and zest of 1/2 lemon
  • freshly ground pepper
  • 1 onion, diced
  • 1 cup arborio rice
  • 1/2 cup white wine (optional)
  • 3 cups stock (chicken or vegetable)
  • 10 basil leaves, finely chopped or 1/2 teaspoon dried basil
  • 2 Tbs grated parmesan cheese
  • 3 fillets whiting or other white fish

Rice dishes are a great source of carbohydrate, and risotto is a fabulous meal for endurance athletes, and any athlete that has to run! This recipe will produce 3 medium sized serves however, if your training load is high it will only suffice for 2 meals. Alternatively you can enjoy this meal with some bread. If you are carbohydrate loading, I would suggest you leave the fish out, and include bread.

Method

  1. using a deep non-stick cooking pot, panfry the pear in a dash of oil till slightly soft, set aside and add 1/2 the lemon juice
  2. fry the onion in another dash of oil, till soft, then add the rice, stir for 2 minutes
  3. add the wine, stir till mostly evaporated
  4. add 1/2 cup of stock, stir till mostly absorbed, then continue adding stock slowly 1/2 a cup at a time
  5. after 15 minutes add the pear back to the dish, with some pepper, and dried basil (if using)
  6. when the rice is almost ready, soft with a light firmness inside, add the remaining lemon juice, zest and fresh basil (if using)
  7. turn off the heat and add the cheese, stir vigorously
  8. meanwhile barbecue or grill the fish with a sprinkle of pepper, and serve atop the risotto
  9. serve with a side salad and enjoy your delicious meal!