Wednesday Wisdom from Framar Health Green Eggs
27 February 2019
Wednesday Wisdom with Sarah Trimble Nutrition from Framar Health, providing expert nutritional advice & recipes to help support your marathon training.
Green Eggs for post-run brunch, lunch or dinner!
This meal is, in my opinion, a pretty perfect post-run meal. Eggs are a high quality protein source, providing all essential amino acids, and therefore support post-exercise muscle recovery.
The mix of green leafy vegetables in this dish are a fantastic source of the minerals calcium, magnesium and potassium, these minerals are electrolytes and essential for proper muscle function. It is important to increase your intake of these minerals during marathon training.
This recipe is quick and easy to make and you could cook down the vegetables before you go out for a run and when you get back simply reheat, add the eggs and you can have this on the table within 5-10 mins!
- 3tbsp Olive Oil
- 1 leek sliced and washed
- 100g spinach and cavolo nero (use any mix of green leafy veg you like – kale, spinach, rocket, spring greens etc)
- 1 small bunch parsley, chopped
- 1 garlic clove peeled and crushed
- 4 eggs (preferably organic or omega-3 eggs)
- Sea salt and freshly ground black pepper to taste
Heat the olive oil in a small frying pan on a medium heat. Add the llek and saute to soften – it will take up to 10 minutes.
Add the spinach and cavolo nero a handful at a time and stir between each addition and allow it to wilt – depending on the green veg used this can take up to 10 minutes (kale takes longer to cook than spinach).
Add the chopped herbs to the mixture and allow to soften.
Remove the pan from the heat and add the garlic and salt and pepper to taste. You can set this aside until you are ready to eat and the table is set; it will also keep in the fridge until later.
Heat the spinach mixture again and use a spoon to create 4 little wells in the cooked leaves, one in each quarter. Crack an egg into each well, season the eggs with a touch of salt and pepper and cover the pan. Cook on a low heat until the whites are set but the yolks are still runny – about 3-4 minutes. Serve straight away.