Who doesn’t love eggs?!
At this time of year the focus tends to shift to the Cadbury’s Creme egg kind but what makes the standard egg so popular in today’s diet?
Over 34 million eggs are consumed throughout the UK per day(!) Aside from them being incredibly diverse for both sweet and savoury meals at any time of the day, eggs have super power qualities, making them ideal for all the flex fanatics.
Each average, medium-size egg contains 6 grams of protein, vitamins A/B/K/E and essential amino acids needed for muscle recovery. This makes them ideal to incorporate into a Speedflexer’s diet to refuel after a high intensity session. With eggs having almost zero carbs and only 1.6 grams of unsaturated fats (bad fats), there is room in your macros for carbohydrates such as wholemeal bread, to give a healthy balanced diet.
This Easter, Speedflex is providing Flexers with three healthy egg recipes, as an alternative, or addition, to any chocolate related Easter treats.
Breakfast: Whole-Wheat French Toast (Serves 4)
Nutrition: Kcal 201, Carbs 29g, Protein 11g, Fat 5g.
8 x slices of whole wheat bread, 2 x large eggs, 1/4 cup of milk (substitute regular milk for coconut milk if you’re feeling particularly healthy), 1 table spoon of honey, 1 tea spoon of cinnamon, 1 tea spoon of vanilla extract, fruit and yoghurt (optional for toppings).
- Beat together the eggs, milk, honey, vanilla, cinnamon;
- Heat a griddle to medium;
- Dip each side of the bread slices in the egg mixture for around 60 seconds;
- Place on the griddle, flipping to cook both sides;
- When the french toast is golden brown, place on a plate and top with yoghurt and fruit (optional).
Lunch: Boiled eggs with asparagus soldiers (Serves 4)
Nutrition: Kcal 306, Carbs 14g, Protein 20g, Fat 19g.
4 x duck eggs, 8 x asparagus spears, 4 x thin slices of sourdough bread, 8 x rashers of smoked streaky bacon.
- Heat your grill to high;
- Snap off the ends of the asparagus spears and discard;
- Cut the bread into 12 soldiers, a little shorter than the asparagus;
- Place a spear onto each soldier and wrap tightly with a rasher of bacon;
- Place on a baking tray, season and grill for 15 mins or until the bacon is crispy;
- Bring a pan of salty water to the boil and simmer the duck eggs for around 7 minutes (to get a runny yolk and a cooked white);
- Serve immediately with the warm soldiers for dipping.
Dinner: Mexican Huevos Rancheros (Serves 2)
Nutrition: Kcal 194.5, Carbs 14.5g, Protein 12g, Fat: 10g.
1 table spoon of coconut oil, 1/2 cup of spring onions (chopped), 1 cup (8) egg whites, 1/2 cup tomatoes (chopped), 1/2 cup canned black beans (drained and rinsed), 1/4 cup salsa, 4 extra thin corn tortillas (40 calories each), 1/4 cup reduced fat cheddar cheese, salt, pepper, chilli flakes (optional).
- In a medium non-stick pan, melt the coconut oil;
- Add spring onions and fry for around one minute until soft;
- Pour in the egg whites, tomatoes, beans and salsa;
- Cook on a medium to high heat, stirring until eggs are done;
- Place 2 thin tortillas on each plate;
- Divide the egg mixture and place on top of the tortillas;
- Top each serving with 2 tablespoons of cheese;
- Sprinkle with pepper to taste (optional).