Muscle & Fitness Australia — November 2017

42 MUSCLE & FITNESS / NOVEMBER 2017 Photograph by Christopher Testani

E AT FASTFEAST By Matthew Kadey

1½ cups low-sodium vegetable stock

¾cupquinoa

1tbspcanolaoil

1largesweetpotato,peeledandgrated

2garliccloves,minced

2 spring onions, minced

2 50g cherry tomatoes, halved

4 cups chopped kale

4largeeggs

1tspwhitevinegar,divided

60gdicedfetacheese

2 tbsp chopped chives

¼ tsp black pepper

Hot sauce, to taste

1.Boil the stock in a saucepan. Add

quinoa,coverandsimmerovermedium-

QUINOA SWEET

POTATO BOWL

W/ P OA C H E D E G G

SE RVE S 4

BREAKING GOOD

Make a “perfect food” even better

with this healthy recipe.

low heat until grains are

tender and liquid has absorbed, about

12 minutes. Remove pan from heat

and let sit, covered, for 5 minutes,

then fluff quinoa with a fork.

2. Place a large frypan over medium heat

and add the oil. Add grated sweet potato

and cook 4 minutes or until it starts to

turn tender. Add garlic and frypan; cook

2 minutes. Stir in cherry tomatoes and

kale; cook until greens are slightly wilted.

Stir in quinoa, remove from heat and

cover pan to keep warm.

3. To poach eggs, place ½ cup water and
   ¼ tsp vinegar in 4 small microwave-safe
   bowls. Carefully crack eggs into each

bowl, cover, and microwave individually

on high for 1 minute, or until the egg

whites are set and opaque but yolks are

still runny. Remove eggs from bowls

with a slotted spoon.

4. Divide the quinoa mixture among
   bowls and top each serving with a
   poached egg. Garnish with feta, chives,
   black pepper and a couple of squirts
   of hot sauce.

I

f you’re looking for the ultimate

health food, eggs stand alone.

Their protein is complete (they

have all nine essential amino

acids) and digests easily in the

body. Eggs also offer healthy fats

that can prevent overeating, as

well as a bevy of compounds

associated with muscle,

performance and health.

In fact, according to the

US Mayo Clinic, eating

as many as seven eggs a

week can even prevent

strokes. So how do you

improve upon a food

that’s already “perfect”?

You place it atop a

pile of nutrient-dense,

plant-based foods like

kale, quinoa and sweet

potatoes and tomatoes,

for a filling and protein-

packed meal.

THE MACROS

341 16g 40g 14g

CALORIES PROTEIN CARBS FAT

POWER

PLANT

Quinoa is a source

of complete protein

• a rarity for a plant-
  based food.

FOOD STYLING BY MICHELLE GATTON/STOCKLAND MARTEL; PROP STYLING BY SARAH SMART