Omar Meziane, former GB Rowing Team Chef, includes leafy vegetables that are high in nitrates to help maximise your training. Read more below
Ingredients (serves one)
1 slice of rye bread
3 large eggs
1 tbsp of ricotta
1 tsp of butter
1 small handful of curly kale
1 small handful of spinach
4-5 cherry tomatoes
Pinch of salt and pepper
How to make it
- Put the butter into a saucepan and melt on a medium heat on the hob. Add the kale and cook for one minute or until wilted, then add the spinach and remove from the heat. Keep stirring until wilted.
- Crack the eggs in a mixing bowl and add a pinch of salt and pepper. Whisk until mixed.
- Cook the scrambled eggs in a pan over a low heat.
- Finely chop the chilli, halve the tomatoes and add to the scrambled eggs. Sprinkle the peas into the mix and stir gently.
- Spoon the ricotta into the pan along with the kale and spinach and fold in gently.
- Toast the rye bread, spoon the scrambled eggs on top – and serve!
Why’s this recipe good for rowers?
Nutritionist Jacqueline Birtwisle says: “Adding kale, spinach and other greens to your diet not only ups the fibre but also a lesser known vitamin – the fat-soluble vitamin K.
“There are three forms of the vitamin – vitamin K1 is found in dark, leafy vegetables and is involved in correct blood clotting and is needed, with calcium and vitamin D, for bone health.
“These green leaves, like beetroot, are naturally very high in nitrates (250mg per 100g fresh weight), which may help improve exercise capacity or performance in sessions of four to 30-minute durations. Go greens!”
Nutritional content per serving
29g fat (12g saturated)