Photograph Credit score: Rocket Gasoline
These egg muffins/handheld frittatas comply with the foundations of post-training diet, particularly teaming up carbs and protein. You possibly can take pleasure in them straight from the fridge or cooler, at room temperature, or heated for about 30 seconds within the microwave. And there’s no motive why these can’t function a fast breakfast or lunch possibility.
Dairy-Free, Gluten-Free, Vegan or Vegetarian
ACTIVE TIME: 20 min.
Baked eggs are tantamount to nature’s model of cement, which is why I all the time escape my trusty silicone muffin tray so I don’t need to chisel out the egg muffins as soon as they’re cooked.
Farro is a so-called historic grain that may be discovered at an rising variety of pure meals shops and megamarts.
- half of cup farro
- 6 massive eggs
- 1/three cup low-fat milk*
- 1 medium-sized crimson bell pepper, diced
- 1 cup finely chopped spinach
- 2 shallots, finely chopped
- 1 ounce grated Parmesan cheese (about 1/three cup)
- 1 teaspoon dried thyme
- 1 teaspoon smoked paprika (non-compulsory)
- half of teaspoon salt
- 1/four teaspoon black pepper
Place farro and a couple of cups water in a medium-sized saucepan. Convey to a boil, scale back warmth to medium-low, and simmer, coated, till grains are tender, about 25 minutes. Drain any extra water.
Preheat oven to 375°F. In a big bowl, whisk collectively eggs and milk. Stir in remaining components and cooked farro. Divide amongst 12 standard-sized greased muffin cups and bake for 20 minutes, or till eggs are set. Let cool for a couple of minutes earlier than unmolding. Hold chilled for as much as 5 days.
*Recreation Changers* Swap out farro for wheat berries, freekeh, spelt or for gluten-free, millet or sorghum. Make them dairy-free by utilizing non-dairy plain milk and change parmesan with dietary yeast. Stir in chopped Swiss chard as an alternative of spinach.
This free recipe comes from Rocket Gasoline: Energy-Packed Meals for Sports activities & Journey by award-winning sports activities nutritionist Matt Kadey. Rocket Gasoline affords 120 scrumptious, artistic and handy recipes to energy your on a regular basis train and weekend adventures.