Training food

Nutritional value

At the moment me and big brother and training, meaning that we need to stock up on protein, vitamins and minerals if we want the “iron pumping” to have any effect. What you’re going to get now is one of my favorite ways of getting in egg (not my favorite) and lentils (also not my favorite) into your system, providing a high nutritional value meal that for me works well as breakfast, or lunch, or both. I tend to make big batch that’ll last for at least two meals…hopefully three.

This dish has high levels of iron, B12, and all the vitamins you can imagine. Add a couple slices of bread for your carbs and your all set. If you miss a meal afterward, who cares, you got in the daily dose at the very least.

Most veggies are optional, but my basic is the combination that hasn’t got optional with it. It works.

Serves 2-3 people twice.

Lentils: 450 gr (2 mugs) boiled.

Eggs: 4-6

Milk/cream: ½ mug

Carrot: 1 sliced

Cauliflower: 3-4 flowers. (optional) Chopped

Leek: 6 inches. Chopped

Onion: 1, mid-size. Chopped

Garlic: 1-2 cloves. Minced

Red/yellow pepper: 1. Chopped

Zucchini: ½ cubed

Sweet corn: (canned or frozen) ½ mug

Peas: (frozen or fresh) ½ mug

Green beans: (frozen or fresh) ½ mug. (optional) Chopped

Sweet chili sauce: 2 tablesp.

Olive oil: 3-4 tablesp.

Oregano: ½ teasp.

Basil: 1 teasp.

Parsley: 1 teasp.

Paprika: 1 knife point

Pepper: 3-4 turns. (2 knife points)

Salt: 1-2 teasp. To taste

Sugar: 1 teasp.

Heat the olive oil in a big skillet or wok, throw in your carrots, leek, onion and garlic if you opted for the latter. Bake for about 3-5 minutes on high heat. Add the drained lentils (rinse them well before using them in your mix) and bake for another five minutes with the salt, sugar, chili sauce and pepper. Add the herbs and spices, and then the remainder of your veggies, leaving the corn and peas for last. Bake for about five minutes, until the zucchini starts to turn a bit glassy and soft.

Break your eggs on top of the mix, and add the milk and/or cream. Keep baking on medium or low heat until there’s no more moisture in your pan, just vegetables and egg.

Serve with bread, and some cheese if you like.

Fried Rice

Rich Rice

Personally I am a big fan of parboiled rice, but it’ll work with basmati, or any other rice you prefer. Just make sure that you boil it with a little less water than normal. You want your rice done, but on the dry side. I like to work with a mild curry mix for this one, but you can pick whichever mix you prefer. If you’re into spicy, go for spicy, if you like mild, go for mild. Have fun with it. If it is a little more spicy than expected, serve with fresh cottage cheese, or yogurt with a little of dried cumin and coriander powder through it.

Nutty Fried Rice

 

2-4 persons

Rice: boiled. 500-750 gr. (3-4 big mugs)

Onion: 1 mid size. Chopped

Garlic: 1-2 cloves. Minced.

Coconut shavings: 2 tablesp.

Mustard seeds: 1 tablesp.

Peanuts: 4 tablesp. Chopped

Peanut butter: 2 tablesp. (Optional)

Milk: ¼ cup (only if you use the peanut butter)

Olive oil: 3-4 tablesp.

Parsley: 1 teasp. (dried. If fresh, 1 tablesp.)

Sugar: 1 teasp.

Salt: 1-2 teasp. (to taste)

Pepper: 2-4 turns. (2-4 knife points)

Curry mix: 1-2 tablesp.

Sweet chili sauce: 2 tablesp. (Optional)

Sweet soy sauce: 2 tablsp. (Optional)

Heat your olive oil in a wok or big skillet, with your mustard seeds in them. Mid heat, low if you’re afraid it gets too hot too fast. Add the garlic. Stir. Then your spices (curry mix) coconut shavings, and peanuts. Bake for a few minutes, until your mustard seeds start to pop (a little like popcorn). Add your onion. Keep stirring and increase the heat a little if you feel it is not baking properly. Wait until your onions are nice and yellow from the spices before you add, pepper, salt and sugar.

Toss your rice (rinsing it before use will make the grains less sticky) on top and start stirring it all together until it’s all equally yellow.

If you opted for the chili sauce or soy sauce, or both, now is the time to add it.

Same goes for the peanut butter and milk. Open up the center of your rice until you see the bottom. Drop in the peanut butter and milk and start stirring that center, gradually pulling in more and more rice until it is all equally dispersed.

Bake it all a little longer…small crusts make it even better…and then serve with vegetable(s) of choice.