After a hard run, ride or swim session on a busy day, you‘ll be looking for a meal that is quick to prepare, packed with nutrients to aid your recovery, and easy to digest. Here’s the recipe for one of my favourites – Scrambled Egg Tortillas. It works for breakfast, lunch or supper.
Serves 1. Preparation and cooking time: about 10 minutes.
1 tsp of butter
Half a ripe avocado (or use shop-bought guacamole)
2 tbsp tomato salsa
Handful of baby spinach leaves
60g grated Red Leicester cheese (or any other hard cheese)
2 tbsp low fat crème fraiche or Greek yogurt
1 tsp chopped red chilli (fresh or from a jar – optional)
1 chopped spring onion
2 whole wheat or corn tortillas
Accompany with a piece of fruit or glass of fruit juice, ideally red, purple or blue in colour.
- Wrap the tortillas flat in foil. Heat in the oven for 5 minutes at Gas Mark 4 or 180 C.
- Meanwhile, crack open and beat the eggs. Grate the cheese if necessary. Chop and then mash the avocado.
- Take the tortillas out of the oven and spread them with a layer of crème fraiche or Greek yogurt, followed by a layer of mashed avocado or guacamole, and then a layer of tomato salsa.
- Heat the butter in a pan and slowly scramble the eggs. Just before they are ready, stir in the grated cheese, the spring onion and the chilli.
- Spoon the egg mixture onto the tortillas, top with the baby spinach leaves, roll up and serve. Eat immediately, followed by the piece of fruit or glass of juice.
– Each egg provides 7g of protein to aid muscle recovery
– The tortillas are a good source of slow release carbohydrate to help replenish glycogen stores. The fruit or juice provides further carbohydrate.
– The cheese and crème fraiche or Greek yogurt provides calcium for bone support, plus more protein
– The avocado provides monounsaturated fat to support joint health and help reduce inflammation
– The tomato gives a source of anti-oxidant vitamin C, as does the fruit or juice, which will also provide anti-oxidant polyphenols if red, purple or blue. This helps to quench damaging free radicals released during intense exercise.
– The onion contains quercetin, another anti-oxidant.
– The hot ingredient in chilli is capsaicin, another nutrient with anti-inflammatory properties
– The spinach provides a wide range of vitamins and minerals, including folic acid, vitamin C, iron and magnesium.
Enjoy your tortillas!
Jo Scott-Dalgleish BSc (Hons) is a BANT Registered Nutritionist, writing and giving talks about nutrition for endurance sport. Based in London, she also works as a Registered Nutritional Therapist, conducting one–to–one consultations with triathletes, distance runners and cyclists to help them eat well, be healthy and perform better through the creation of an individual nutritional plan. To learn more about these consultations, please visit www.nutritionforendurancesports.co.uk