Nutrition

PREP: 5 mins

COOK TIME:  20 mins

DIFFICULTY: Easy

SERVES: 3

INGREDIENTS

• 1TBS Olive Oil
• 1 purple onion, finely sliced
• 4 cloves garlic, chopped
• 1⁄4 tsp salt and pepper
• 2 medium sweet potatoes or carrots, peeled and cut into small chunks
• 1 tsp Cajun spice (use smoky Cajun if you feel daring)
• 1 pepper, read or yellow, deseeded and sliced
• big handful spinach or kale (anything green), coarsely shredded
• 3 eggs
• Optional – 100g cheddar cheese, grated.

METHOD

1. Pre-heat oven to 180 degrees
2. Heat oil over a medium heat in an oven ready skillet.
3. Sauté onion, garlic, salt and pepper until soft, 7 mins
4. Add sweet potato or carrots and cook until softened. Stir often, I usually put the lid on to soften more quickly as I’m impatient. – This will usually take 10 mins.
5. Add Cajun spice and stir for a further 2mins.
6. Throw in the pepper and your greens and cook through until soft. Usually another 5 mins.
7. Crack 2-3 eggs over the hash, sprinkle the optional grated cheese and put skillet in the oven for 5 mins until eggs are set and cheese is bubbling.

NUTRITION INSIGHT

This is a delicious and fast post training meal that will set you on the right recovery path. The sweet potatoes provide nutrient dense complex carbohydrate with a good amount of soluble fibre and the right kind of glycemic index. This will help replenish all that glycogen you just used in training.

Eggs – an athlete’s best friend when it comes to all essential amino acids, especially the branched chain kind. Each egg delivers 7g of quality protein and 5g healthy fats, all of which are necessary to repair and rebuild muscle fibres.

Coloured veggies – purple, green, red, yellow come with antioxidants, phytochemicals, vitamins and minerals, which keep your metabolism firing on all cylinders. Training and living all exert a nutrient cost, it’s your job to make sure you can replenish the body bank and keep it out of the red.