The 2018 Olympic Winter Games will run from February 5 to 25. And while you may not be alpine skiing, speed skating or snowboarding alongside the athletes in Pyeong Chang this year, it doesn’t mean you can’t eat like an Olympian! Whether you’re a weekend warrior or a generally active person who lives a healthy lifestyle, these recipes feature simple, easy-to-find ingredients that will provide you with the key nutrients you need to fuel your day.
Scrambled Egg Muffins
Start your day off right with an Olympic-inspired breakfast! While egg whites are well known for their high protein content, the yolks of an egg also provide essential nutrients, such as vitamins A, D, and E, folate, iron, zinc and choline. Eggs are also a good source of vitamin B12, which is essential for nutrient metabolism and energy production in the body – and this vitamin is found naturally only in animal-based foods. Starting your day off with these egg “muffins” will give you the extra energy you need to fuel yourself through the day. You can also try Jamieson Vitamin B12 Energy Spray for a convenient way to get more of this nutrient while on-the-go.
- 12 eggs
- ½ cup chopped red onion
- ½ cup chopped red pepper
- ½ cup sliced mushrooms
- ½ tsp salt
- ¼ tsp pepper
- ½ cup feta cheese
- Pre-heat oven to 350°C.
- In a small bowl, beat eggs, then add red onion, red pepper, mushrooms, salt and pepper. Stir in feta cheese.
- Spoon the mixture into greased muffin cups, using 1/3 cups of the mixture in each.
- Bake for 20-25 minutes, or until a toothpick inserted into center of muffins comes out clean.
Pan-Fried Lemon Garlic Trout with Mixed Leafy Greens
Freshly prepared fish is a delicious and lighter alternative to burgers and sandwiches for lunch. Cold-water fish like trout provides a good source of protein to give you the energy you need to get through your busy days, and it also helps with muscle repair after a good workout. In addition, fish provides an excellent source of omega-3 essential fatty acids, which are not only beneficial for heart health – they also reduce inflammation in the body and can help speed healing of injuries in joints and muscles. Try Jamieson Essentials Extra Strength Omega-3 if you don’t eat fish at least twice per week. It provides a therapeutic level of the omega-3s your body needs, all without any fishy aftertaste.
- 2 trout filets, with skin on
- 1 tbsp olive oil
- 1 tbsp butter
- 2 cloves garlic, minced
- 2 tbsp freshly chopped parsley
- 1 tbsp freshly squeezed lemon juice
Mixed Greens with Lemon Vinaigrette:
- 2 cups mixed leafy greens
- 2 tbsp olive oil
- 1 tbsp fresh lemon juice
- Coarse sea salt and freshly ground pepper, to taste
- Prepare the lemon vinaigrette by whisking together olive oil, lemon juice, salt and pepper. Toss gently with the mixed leafy greens. Set aside.
- Heat a non-stick skillet over medium-high heat. Add oil and butter, and warm together until frothy
- Cook trout filets, with the skin side down for about 2 minutes, then carefully flip them over. Cook for another 1-2 minutes
- Add garlic, parsley, and lemon juice and continue to cook for another 1-2 minutes until the fish is golden brown and flakes easily with a fork
- Remove cooked fish from the skillet and serve each piece on a bed of the mixed leafy greens with lemon vinaigrette.
Olympic-Worthy Veggies & Black Bean Bowl
After working hard all day, it’s important to give your muscles the nutrients they need to relax. This plant-based dish features black beans, which are a great source of magnesium, a mineral that works in tandem with calcium (while calcium helps muscles contract, magnesium helps them to relax). The added benefit of having a magnesium-rich dinner is that by helping your muscles to relax, it can ensure a better night’s sleep. Try Jamieson Magnesium Drink Mix for an extra boost of this mineral at bedtime. It provides an easy, potent and fast-absorbing way to get your daily dose of magnesium. Just mix the natural lemon-lime flavoured powder with water and enjoy!
- 1 ½ cups dry black beans
- 1 tbsp chili powder
- 1 tsp cumin
- 1 tsp olive oil
- 1 onion, chopped
- 1 red pepper, chopped
- 1 ½ cups vegetable broth
- 1 cup brown rice (uncooked)
- 3 cups spinach
- ½ cup freshly chopped cilantro
- Lime wedges
- Rinse and drain the black beans. Place in a sauce pan and cover with water. Bring to a boil over high heat, then reduce the heat to simmer.
- Add chili powder and cumin and stir well to combine. Simmer for 20 minutes, stirring occasionally.
- In a large skillet with a lid, heat olive oil over medium heat. Add onion and pepper and sauté until tender.
- Pour vegetable broth over the vegetables and bring to a boil. Stir in brown rice, cover, and reduce the heat to simmer for approximately 20 minutes, or until rice is fully cooked.
- Once rice is cooked, remove the lid, add spinach, and put the lid back on. Let sit for 5 minutes.
- Add the black beans to the skillet with the vegetables and rice, and stir until well combined. Sprinkle with fresh cilantro and serve with lime wedges.