GB Rowing Team Chef Marcin Mazur suggest a meal that’s quick and easy to make for busy rowers – and it’s also bursting with protein!
Ingredients
The ingredients below make three servings.
200ml semi-skimmed milk
2 free range eggs
80g wholemeal flour
80g plain flour
2 tsp of olive oil
Pinch of salt
400g of cottage cheese
1 banana
1 pear
2 tsp of honey
How to make it
1 – Mix the milk and eggs together in a big bowl. Next add both flours and the salt to the milk mixture and mix well.
2 – Heat some olive oil in a pan. Add a ladle of the crepe mixture to the pan and fry on both sides until golden brown.
3 – Prepare the fruit by peeling and grating the pear and chopping the banana. Add the banana, pear, cottage cheese and honey to a bowl and stir together with a spoon.
4 – Once the crepes are ready, spread the filling onto the crepe and wrap it into a roll before enjoying!
Nutrient breakdown
Per serving:
506 kcal
16g fat
61g carbohydrate
5.7g fibre
26g protein
309mg calcium
If you switch the regular cottage cheese for fat-free cottage cheese then the recipe provides 675kcal, 13g fat and 41g protein per serving.
Why’s this good for rowers?
GB Rowing Team nutritionist Jacqueline Birtwisle says: “An energy-bursting, high protein, high carbohydrate, nutrient-packed pancake which tastes fab and won’t break the bank – no protein powders here!
“Thanks to the cottage cheese which provides around 20g of protein, and the egg another 7g per serving, this is an ideal breakfast before a long later-morning outing or a higher intensity morning session. Both foods provide all the essential amino acids.
An energy-bursting, nutrient-packed pancake which tastes fab – no protein powders here!
“This meal also works as a recovery breakfast after some serious body weights thanks to both its carbohydrate and protein content. Significant amounts of many nutrients are provided in this pancake including calcium, phosphorus, B vitamins, iron, zinc, copper – all important for bone health and recovery from hard training.”
