With most of the athletes that train here full-time relocating to Stellenbosch, South Africa, for a 3 week warm weather training camp, the HiPAC is once again a little less chaotic than is normally the case. However, to break the monotony, on Monday, we had a few visitors training at the centre for various reasons. World 100m Champion, Johan Blake; US track star, Tyson Gay & Jamaican sprinter, Veronica Campbell-Brown were shooting an Adidas commercial on the track outside, whilst when I went in the gym with one of the jumpers I was working with, we were joined by Sir Chris Hoy, 2011 Track Cycling Sprint World Champion Jason Kenny, Victoria Pendleton & fellow sprint queen, Jess Varnish. The UCI World Cup comes to the new Olympic Velodrome on February 17th & the team were spending a couple of days familiarising themselves with the new surroundings.
Meanwhile, this afternoon, I managed to sit down & have a catch up with resident UKA nutritionist, Glenn Kearney (pictured), who came to the UK after 5 years working in rugby as the nutritionist for the All Blacks. We discussed the merits of some of the food stuffs I reported on after reading "Born to Run" & after chatting a while back about him contributing a recipe every month or so, to give you an idea of what our guys eat, today, Glenn has offered up a breakfast suggestion.
Rich in Omega 3, with the antioxidant benefits of spinach & a good variation on a typical omelette, please enjoy the "Tomato Salmon Scramble"!!!!
Ingredients (One hungry athlete or two people of a smaller appetite):
Salmon (140g/5oz)
Olive oil
Fresh spinach (2 cups/2 good handfuls)
Small tomatoes (2, roughly chopped)
Mushrooms (1 cup/a good handful, roughly chopped)
Egg whites (6 large)
Whole omega 3 eggs (2 large)
Salt (pinch)
Pepper (pinch)
Italian parsley (1 tbsp, roughly chopped)
Instructions (should take you about 5 minutes to prepare & 10 minutes to cook):
- Saute the salmon (you can remove the skin if you prefer), then break into rough 1 inch cubes & set to one side
- Pre-heat your non-stick frying pan on a medium heat & pour (or spray) in your olive oil
- Throw in your spinach & saute for 30 seconds, then add your tomatoes & mushrooms, continuing to sautee for a further 3 or 4 minutes
- Take off the heat & set your mixture aside
- Now whisk your egg whites, whole eggs, salt & pepper in a mixing bowl
- Put your empty frying pan back on the hob to a medium heat, with another sprinkle of oil & pour in your egg mixture
- Stir constantly to break up the egg & once it is all cooked, add your salmon, parsley & vegetable mixture
Enjoy!!! & for those of you that can't enjoy without knowing all the nutritional information (per serving), read on:
Large Small
Calories (k/cal): 480.9 240.5
Fat (g) 20.0 10.0
Saturated (g): 4.5 2.3
Monounsaturated (g) 7.1 3.5
Polyunsaturated (g) 7.0 3.5
omega 3 (g) 1.3 0.7
omega 6 (g) 0.6 0.3
Carbs (g) 11.2 5.6
Fibre (g) 3.6 1.8
Sugars (g) 6.4 3.2
Protein (g) 64.1 32.1
Thanks Glenn, looking forward to hearing any comments on that one...
