JULY 2019/MUSCLE & FITNESS 1 5If you’re wondering what the calories and
macronutrient split is for this dish, here it is:Total Calories: 496
Protein: 50g
Carbohydrates: 38g
Sugars: 2g
Fats: 16g (mostly from avocado and egg
yolks, which are necessary for testosterone
production)SUMMER SHRED SCRAMBLE
Now that summer has arrived, we typically all
find ourselves scrambling to tighten up those
abs and get poolside-ready at the last minute.
But switching gears to get us on the right track
requires more than just a little extra cardio and
turning down naughty foods. As we all know;
the foods we consume have a direct impact on
our energy, mood, and body composition.
Let me get real with you for a minute: stripping
your diet back to the bare essentials may do
its job for the competition stage, but it’s no
stroll in the park... and isn’t that what everyone
wants on a gorgeous sunny day? My point
here is that you don’t need to strip back your
diet THAT much to be able to see visible
results – not to mention actually enjoying the
meals you’ll be eating.
Within this article I want to share a break-
fast favourite of mine: Venison Scramble on
Sprouted Grain Bread. Not only is it bursting
with flavour and taste, but is packed full of
muscle building proteins, complex starches
and healthy fats. It also takes just minutes to
make, making it an ideal go-to for those hot
sunny days when you’d rather be outside than
slaving over a hot stovetop.
*If you don’t have access to venison, you can
use a pre-cooked chicken breast or steak.
Let’s take a look at the ingredients
needed for this recipe:
100g fresh *venison
5 eggs (2 whole eggs, 3 egg whites)
1/5 red onion
1/5 green pepper
2 spring onions
4-5 baby tomatoes
2 slices of Ezekiel bread
Fresh parsley
1/3 ripened avocado
Coconut oil (I also used sunflower oil)
Salt & pepper
STEP ONE:
Start by trimming all the visible fat off the
venison (or any other meat you choose to use),
and slice and dice it into small pieces. Add a
small amount of sunflower oil into a pan on a
medium-low heat and ensure full coverage of
the pan. Wait until you start to see evaporation
over the oil and add in the venison. Add some
salt and pepper and stir so that all of the meat
is making contact with the pan. Leave on a
medium-low heat and move onto step two,
keeping an eye on the meat and stirring it
occasionally.STEP TWO:
In the same manner that you sliced and diced
the meat, prepare the onion, green pepper,
spring onion, and baby tomatoes, and leave
them aside whilst moving onto step three.STEP THREE:
Crack open two whole eggs and add in three
further egg whites. Add a dash of salt and
pepper, and whip these up until everything
is well mixed. Place a new pan over a medium-
low heat and add ½ teaspoon of coconut oil,
using a kitchen paper towel to cover the entire
pan with it. Add the eggs, stirring them aroundthe pan as you add in the vegetable medley
and mix everything in well. Keeping an eye
on the eggs (making sure they don’t cook too
fast, and continuing to stir and fold everything
in to get the light, fluffy appearance needed
to really make this dish a hit), let’s move onto
step four.STEP FOUR:
Plate up the venison (ensuring that it’s fully
cooked and slightly browned). Take two slices
of the Ezekiel (sprouted grain bread) and press
them down into the same pan the venison was
cooking in. (Keep the heat on, and if needed,
place something weighted on top of the bread
to keep the underside flat on the pan). Allow
the bread to toast (you can toast the Ezekiel
bread, but this way you get the great aromatic
flavour from the venison). Turn over and
repeat on the other side. Meanwhile, prepare
the avocado by slicing it in half and cutting
4-5 thin strips. You’re now ready for the fifth
and final step.STEP FIVE:
Take the toasted Ezekiel bread and lay the
bottom of the slices end to end against each
other across the plate. Add the scrambled egg
and vegetable mix over them and top with
the diced venison. Finish off with the avocado
slices and a pinch of fresh parsley.THE COMEBACK KID