It’s funny the different traits, personalities and preferences you observe in athletes when you have been working with them over a number of years. Everyone is so different, yet sometimes so alike! A trend which I have noticed over the years is that female athletes tend to struggle with hitting their protein intake, while males struggle to eat their quota of vegetables. While these trends are definitely improving with the ever growing body of research to support proteins role in training adaptations and the popularity of the green smoothie we can always use a recipe that combines both in an tasty and easy to make combination. Although the frittata is a recipe which can be eaten for any meal, it is one of my go to recipes for breakfast as it ensures I start the day with both protein and antioxidant packed vegetables.
Red peppers are literally bursting with nutrients, containing an array of phytonutrients and antioxidants, along with high quantities of Vitamin A, B Vitamins, Vitamin E, potassium and fibre. This vegetable is one of the tastiest immune boosters you can add to food with one large pepper containing 40% more vitamin C than is found in a large orange. To preserve the peppers many nutrient benefits don’t overcook the vegetable as it can damage some of its delicate phytonutrients.
The beauty about the Fritatta is that it is versatile in so many ways; it can be eaten for breakfast, lunch, dinner, before or after training, you can add your preferred vegetables and make it higher or lower in carbs depending on the amount of potatoes or root vegetables you add to the recipe.
- Serves: 4
- Calories: 239
- Fat: 12g
- Carbohydrates: 12g
- Protein: 19g
- 8 eggs
- 6 slices of ham
- 1 medium sweet potato
- 1 red pepper
- 2 handfuls of peas & sweetcorn (can be frozen)
- 2 handfuls of spinach
- Salt & pepper to taste
- Chop the sweet potato into cubes and bake for 20 minutes in the oven flavouring with a dash of olive oil, salt, pepper & rosemary or you could steam the potatoes for 10 minutes.
- Line a Pyrex dish with the ham & spinach.
- Add the chopped pepper, peas & sweetcorn.
- Beat the eggs in a bowl and sprinkle with salt and pepper.
- Add the eggs to the Pyrex dish placing the sweet potato on top.