Australian Mountain Bike – August 01, 2019

WORDS AND PHOTO: KAREN HILL

Omelette Muffins

RECIPE

KARENHILL

KarenisaUniversity

qualifiednutritionisthaving

completedaBachelorofScience

inNutritionalTherapy,BachelorofScience(Honours)

andhasaPhDinSportsnutritionandexercise

metabolism.Herpassionforhealth,wellbeing

andexerciseiscentraltowhosheis.Mountainbiking

fillshersparetimeandisherexcuse(notthatyou

needone)toride,race,travelandexploretheworld.

Thesearesuperquickandeasytomakeand

agreatwaytosneakinextraveggies.They

areaperfectproteinsnackforaftertraining,

betweenmealsorabrekkyonthego.

WHAT’SGREATABOUTTHEM?

Eggsareincrediblynutritious.They’rean

excellentsourceofhigh-qualityproteinand

richinBvitamins,zincandotherimportant

nutrientsandantioxidantslikecholine,lutein

andzeaxanthin.

Everytimeyoucrackaneggyouareyouare

receivingthegoodnessof:

VitaminD:Eggyolksareoneofthefewfoods

thatnaturallycontainvitaminD,makingita

convenientwaytoupyourintakewithouthaving

tositoutinthesun.VitaminDisessentialfor

strongbonesandmuscles,aswellasoverall

health.

VitaminsA,EandB12:VitaminAhelpsform

andmaintainhealthyskinandteeth,while

alsopromotinggoodvision.VitaminEisan

antioxidantthathelpsprotectbodytissuefrom

disease.VitaminB12isessentialforbrainand

nervoussystemfunction,alsoaidingproper

bloodformation.

Omega-3FattyAcids:Theseareessentialin

Energy(kJ) Protein(g) Fat(g) Carbohydrate(g)

670 13 10 1.2

NUTRITIONPERSERVE

protectingagainstheartdisease,inflammatory

diseaseandautoimmunediseases,including

rheumatoidarthritis.Theyalsoplayarolein

musclerecovery.

Antioxidants:Eggsarehighinseveralnatural

antioxidantsincludingLuteinandZeaxanthin,

whichprotectyoureyesandmaintaintheir

health.Eggwhitesalsocontainselenium,which

protectsyourimmunesystem.

Choline:Cholineisusedbythebodyfor

metabolicprocessessuchasliverfunction,

normalbraindevelopment,nervefunctionand

musclemovement.

Iron:Ironisrequiredtoproduce

haemoglobin,whichcarriesoxygenthroughthe

blood.

Remembertoeatthewholeeggtoget

thewholebenefit;theyolkiswhereallthe

nutrients(andsomeprotein)isandmostofthe

proteinisinwhite.

INGREDIENTS– MAKES1 MUFFIN

2 eggs

Dashmilk

Veggiesofyourchoice(Iusedcapsicum,

onionandpeas)

Salt,pepperandmixedherbs

Optional extras: fetta cheese, olives and

sundried tomato

DIRECTIONS

1. Pre-heat oven to 180°C and line a muffin
   tray. U se a flexible silicone muffin tray or use
   cupcake liners so the egg doesn’t stick.


2. Decide how many muffins you would like to
   make and adjust the quantities to suit.


3. Chop your veggies.


4. Lightly whisk the egg, milk, salt, pepper and
   mixed herbs.


5. Cover the bottom of each muffin cup with
   veggies.


6. Pour the egg mix in, only filling ¾ full.


7. Bake for 10 mins.


8. Store in the fridge.

108 - AMB