Four nutritious post-workout brunch recipes for athletes

Never underestimate the power of a good brunch to nourish the busy triathlete! Triathlon training is not just about getting out there and following the plan. Rest, relaxation, quality sleep and fuelling your body with good food is, as some say, the ‘fourth discipline’.

If your training plan has you up and going early on a Sunday morning, brunch is the time you can sit back, unwind and enjoy valuable time with friends and family. You’ll not only boost your recovery from the morning’s activities, you’ll also nourish your soul and be happier for it.

And so to my four current favourite brunch recipes. I’ve geared these recipes to serve two, but if you’re catering for more, just increase the ingredients accordingly.

First up, why not invite your bike buddies back to share this delicious Sweet potato and chorizo shakshuka? Prepare in advance up to step 3, then heat up and add the eggs on your return. Eaten with a hunk of good quality bread or pitta, this will not only replenish depleted glycogen and help your muscles recover and repair but also warm you up after a winter ride.

Another one you can prepare in advance (up to step 5) is the Bubble & squeak cakes with smoked salmon and poached eggs. You can even make it with leftover potatoes and greens or brussels sprouts. Again, a great source of carbohydrate, protein and healthy fats to promote recovery or fuel you up for an afternoon’s training.

If mushrooms on toast ever feature on the brunch menu, I’ll be the first to choose them, especially spooned over a crisp slice of toasted sourdough, as in my Creamy mushrooms on toast.

Mushrooms are not only a gut-friendly prebiotic, they’re also one of the few plant sources of vitamin D, so I’d really encourage you to eat these delicious veggies during the darker winter months. You can even increase the vitamin D content by leaving them in the direct sunlight for 20 minutes before eating.

No brunch feature would be complete without French toast. Crisp, sweet and cinnamon-y on the outside, fluff y on the inside, this is a quick and easy, fast-release recipe to help your muscles recover quickly after a strenuous workout. Enjoy with your favourite fresh fruit.

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Sweet potato and chorizo shakshuka

Prep 5mins | Cook 20-25mins | Serves 2

Ingredients

• 1 tsp olive oil
• 1 large sweet potato, cubed
• 1 onion, sliced
• 1 clove garlic, crushed
• 400g tin chopped tomatoes
• 100g chorizo, sliced
• 1 tsp cumin powder
• 1 tsp ground coriander
• 1/2 tsp hot smoked paprika or cayenne pepper
• 2 eggs
• 25g fresh coriander, finely chopped

Method

1. Cook the sweet potato in salted boiling water until just soft. Drain and set aside.
2. Heat the olive oil in a large ovenproof dish with a lid. Add the onions, chorizo, garlic, spices and season. Gently fry until the onion is soft. Stir in the tomatoes. Add the sweet potato. Simmer for about 15mins until the sauce is thick. Stir in the coriander, keeping a little aside to sprinkle over to serve.
3. Using a spoon, make two wells in the mixture. Crack an egg into each well. Cover the pan with a lid, and cook on a low heat for about 8mins or until the eggs are cooked.
4. Scatter with extra coriander and enjoy with a hunk of crusty bread.

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Creamy mushrooms on toast

Prep 5mins | Cook 5-6mins | Serves 2

Ingredients

• Splash of olive oil
• Knob of unsalted butter
• 250g pack portobello or chestnut mushrooms, stalks removed
• 1 clove garlic, crushed
• 1 tbsp crème fraiche
• 1 tbsp fresh parsley or tarragon
• 1 tsp wholegrain mustard
• Squeeze of lemon juice
• 2 tsps harissa (optional)
• 2 slices toast

Method

1. Heat the oil and butter in a non-stick frying pan over a low heat. Once the butter has melted, add the mushrooms and stalks and gently cook for 3-4mins, stirring occasionally. Add the garlic and cook for another 1-2mins.
2. Stir in the crème fraiche, mustard and parsley, bring to the boil, and cook for another minute. Squeeze over the lemon juice and season.
3. Toast the bread, spoon over the mushrooms and serve immediately, with a little harissa on the side if using.

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Bubble & squeak with poached eggs

Prep 10mins | Cook 15mins + 30mins chill time | Serves 2-3

Ingredients

• 500g floury potatoes, cubed
• 200g cavolo nero, tough stalks removed, chopped
• 4 spring onions, finely chopped
• 25g butter
• 1/4 tsp nutmeg
• 1 tbsp rapeseed oil
• 2-3 eggs
• White wine vinegar
• 2-3 slices of smoked salmon
• 2-3 wedges of lemon to serve

Method

1. Boil potatoes until soft and, at the same time, ideally, steam the cavolo nero over same pan (or boil in salted water) for 8-10mins, until tender. Drain and set both aside. To the potatoes, add butter, nutmeg and season. Mash until smooth. Stir in cavolo nero and spring onions.
2. Roll mixture into balls, place on a plate and push down to form ‘cakes’. Put in fridge for 30mins then place on a lined baking sheet.
3. Heat oil in a frying pan, gently add the cakes and cook for 3-5mins on one side until a crust forms. Flip over and repeat. Remove with a spatula once cooked, add to plates, and keep warm in oven.
4. Boil a saucepan of water, add 1 tsp of salt and a good splash of white wine vinegar. Gently crack the eggs into the water, boil for 30secs then simmer for 2mins.
5. Lay a salmon slice and an egg on top of each cake.

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Easy French toast with fruit

Prep 2mins | Cook 5mins | Serves 2

Ingredients

• 2 eggs, beaten
• 100ml whole milk or non-dairy equivalent
• Pinch of salt
• 1 tsp soft brown sugar
• 1/4 tsp ground cinnamon
• Pinch of nutmeg
• 1/2 tsp vanilla extract
• A knob of unsalted butter
• 4 slices stale bread
• Handful of mixed red berries berries
• Honey or maple syrup

Method

1. Place the eggs, milk, salt, sugar, spices and vanilla extract into a shallow dish and whisk until frothy. Melt the butter over a low heat in a non-stick frying pan. Dip 2 slices of bread into the egg mixture and turn over so both sides are well-coated.
2. When the butter is sizzling, transfer the bread from the egg mixture to the frying pan with a fork. Cook the slices for about 2mins or until golden brown on the bottom. Flip the slices over, and repeat, adding a little more butter if needed.
3. Transfer to a warmed plate and repeat the process with the rest of the bread. Serve immediately topped with the fresh fruit and a little honey or maple syrup.

For more healthy recipes, check out our omega-3-rich recipes