POACHED EGGS WITH AVOCADO AND CHORIZO JAM
Serves 2
Enjoy Your Rest Days: A spicy upgrade of eggs on toast, this quickfire feast will see you through a dozen hours of muscle soreness.
INGREDIENTS
• AN ONION, CHOPPED
• GARLIC, 2 CLOVES
• THYME LEAVES, 2TBSP
• GROUND ALLSPICE, ½TSP
• SMOKED PAPRIKA, 1TSP
• BALSAMIC VINEGAR, 50ML
• TOMATO PUREE, 2TBSP
• TREACLE, 1TBSP
• CHORIZO, 200G
• STREAKY BACON,100G
• EGGS, 4
• AN AVOCADO, DICED
• LEMON, ½, JUICED
• SOURDOUGH BREAD
METHOD
➤ To prep the jam, heat the onion, garlic, herbs and spices in your best pan with a glug of olive oil. Level up by going heavy on the paprika – a surprising source of iron that will help ferry oxygen to your muscles during your next Rocky-Balboaesque training montage. Add a liberal dash of that other Italian stallion, pepsin-rich balsamic vinegar, to accelerate the absorption of protein after a morning spent boxing frozen beef joints. Then, add the tomato puree, treacle, chorizo and bacon, and simmer the lot for 30 minutes.
➤ Raw eggs are great, but unless you spend your mornings running up unnecessary amounts of steps in a grey tracksuit, we recommend following Michelin-starred chef Marcus Wareing’s lead. Get your hands on the freshest eggs possible, then: “Bring salted water to a boil with a splash of white wine vinegar. Whisk the water, crack an egg into a cup, and pour it in.” Simmer for three and a half minutes for a yolk worth shouting about.
➤ Next, it’s time to hit the soreness-slashing omega-3s in the form of delicious avocado. Blend it with lemon juice, a dash of olive oil and seasoning, then spread on your toasted sourdough bread. Layer on your chorizo jam and top it all off with the poached eggs for heavyweight benefits before you go to work.
BROAD BEANS AND SPRING VEGGIE FRITTATA
Serves 2
Smash Through The Wall: Egg yourself on with this stamina-extending frittata
INGREDIENTS
• BROAD BEANS, 150G
• AN ONION, CHOPPED
• ASSORTED SPRING VEG (E.G. SPINACH, DICED PEPPERS, WATERCRESS, ASPARAGUS), 350G
• LARGE EGGS, 6
• FRESH PARSLEY, 2TBSP, CHOPPED
• PECORINO CHEESE, 50G, GRATED
METHOD
➤ Traditional thinking has it that sucking it up like a man is the best way to break through that wall you hit half way through a 10K, but a helping hand is here in the form of broad beans. Specifically, their secret ingredient L-dopa, which facilitates a dopamine kick, helping you feel better about that burning sensation in your quads and keeping your head in the race. To cook the beans, blanch them in boiling water for three to five minutes, drain, then rip off the skins like they’re your chafing tape at the finish line.
➤ Next, sauté the onion in olive oil before adding the spring veg and cooking for four minutes, making sure to load up on long-distance performer spinach with its beneficial trifecta of calcium, iron and chlorophyll – all of which help transport blood to your muscles on the go. While this is happening, beat your eggs with the parsley and pecorino to unlock their musclefuelling abilities – specifically leucine, the only amino acid with the capability to directly stimulate protein synthesis. Show off.
➤ Add your eggs to the pan with salt and pepper to taste. After 10 minutes, bake under the grill for three minutes. Once cooled, slice your frittata into delicious, cardioboosting wedges. (Note: tackling a frittata mid-race isn’t a strong look. Stick to gels for poststarting pistol fuel.)
SHAKSHUKA
Serves 4
Hammer Hangovers: Leave sick days feeling sorry for themselves with a potent North African pick-me-up
INGREDIENTS
• MIXED PEPPERS, 4
• AN ONION, SLICED
• GARLIC, 2 CLOVES, FINELY CHOPPED
• FRESH PARSLEY, HANDFUL
• FRESH CORIANDER, HANDFUL
• FRESH THYME SPRIGS, 2
• SMOKED PAPRIKA, 1TSP
• CAYENNE PEPPER, ½TSP
• CINNAMON STICK
• BROWN SUGAR, 1TBSP
• TOMATO PUREE, 1TSP
• CHOPPED TOMATOES, 2 X 400G TINS
• EGGS, 8
• CHALLA LOAF
METHOD
➤ An immunityboosting heavy hitter, Shakshuka is the sworn enemy of bed days and Netflix binges. To start yourself on the road to recovery, halve and deseed the peppers before roasting them for 15-20 minutes at 180°C. The ascorbic acid in the peppers will punch through the nucleic acid at the heart of bacteria to render man flu helpless. Meanwhile, heat the onions, garlic, herbs, spices, sugar and tomato in an oven-proof pan. The tomato puree will provide another jolt of vitamin C, while garlic’s manganese will help to regulate your thyroid, as well as stabilising blood sugar levels – essential for keeping your cool when watching House Of Cards.
➤ Simmer the sauce ingredients with the peppers for 25 minutes, then crack your eggs into small wells in the mixture. Eggs are ideal for battling any Old Fashioned-induced illnesses, with their cysteine amino acids speeding up your liver’s recovery. Bake for seven minutes. If you’re feeling especially rough, knock back a Bloody Mary.
➤ Traditionally, Shakshuka is served with Challa bread and a dollop of preserved lemon yoghurt (get them from the supermarket – you’re not a miracle worker). If you can face leaving the house, go for plain yoghurt with a high concentration of lemon juice. The flavonoids will not only aid absorption of vitamin C, but also keep its benefits going for longer; enough time for one more episode of Better Call Saul.
SAMBAL TELUR
Serves 3-4
Flame Fat Into Oblivion: Set your eggs alight with this fiery local delight
INGREDIENTS
• EGGS, 5
• PLAIN FLOUR, 2TBSP
• FRESH WHITE BREADCRUMBS, 100G
Chilli sauce:
• RED CHILLIES, 4, CHOPPED (DE-SEED FOR LESS HEAT)
• SHRIMP PASTE, 1½TBSP
• CORIANDER, BUNCH
• SHALLOTS, 250G, PEELED AND SLICED
• A RED PEPPER
Dressing:
• TAHINI PASTE, 1TBSP
• A LIME, JUICED
METHOD
➤ Set up your fatburning production line by hard-boiling then peeling four eggs. Beat the final (raw) egg in a bowl, then roll each of the cooked eggs in the flour, the beaten egg and breadcrumbs. If you’re doing it right, you should already have a sweat on.
➤ The spicy sauce is where the fat-scorching benefits lie, with the capsaicin in the chillies not only boosting your metabolism, but also suppressing your appetite for dessert (yes, even Ben & Jerry’s). The zinc in the shrimp paste is also bad for the coffers of America’s premium ice cream anufacturers, as it increases production of the satiety-promoting hormone leptin. Blend the sauce ingredients, then simmer for 20 minutes, stirring occasionally. If you’re really looking to torch fat, now’s the time for a push-up superset. When the sauce is looking good, whisk the dressing and set aside. Tahini is rich in thiamine, which increases production of hydrochloric acid in the stomach, metabolising your food into energy.
➤ Now’s the bit you’ve been waiting for. Heat up 1tbsp of groundnut oil, then fry the eggs until golden (one or two minutes). Your eggs will retain less groundnut oil than when cooking with other oils, but use kitchen paper to absorb any excess. Once cooled, rest the eggs on the chilli sauce base, drizzle over the dressing, place milk nearby, and serve.
ONSEN EGGS
Serves 1
Crush Calories For Breakfast: A Japanese classic, packing monstersized benefits into minimal calories
INGREDIENTS
• AN EGG
• DASHI (SOUP STOCK), 200ML
• DARK SOY SAUCE, 50ML
• MIRIN, 50ML
• SAKE, 50ML
• KOMBU STICKS, HANDFUL, BROKEN
• SPINACH, 2 HANDFULS
• BUTTER, KNOB
• GARLIC CLOVE, SLICED
• SPRING ONION, 3 STALKS, CHOPPED
• FRESH GINGER, 1TBSP, GRATED
METHOD
➤ The Japanese are masters of everything from video games to martial arts. It’s not surprising, then, that their hot take on how to prepare your breakfast egg is worth investigating. The thinking goes that slow cooking releases huge amounts of peptides, ready to stamp out your appetite like a certain fictional creature stomping through Tokyo. Give your egg an hour in its shell in a pan of 63°C water.
➤ Like a ninja (sort of), this low-calorie soup is a master of surprise, tricking your body into feeling fuller for longer. The antioxidant-rich soy sauce (10 times as potent as red wine) will also keep your heart in shape for that next bout of running up walls. Simmer the dashi, soy sauce, mirin, sake and kombu on a low heat to prepare the mixture.
➤ To crank up your metabolism, sauté your spinach in butter along with everyone’s favourite calorie-burner, garlic. Once wilted, arrange the spinach and deshelled egg in a bowl, then bring
the dish together in yin-yang harmony by pouring in the steaming sauce. Add some sliced spring onions and grated ginger for a sophisticated, (and calorie-crunching) start to the day.
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