Just another weekly Top 10 of my favourite endurance sport recipes… this week: The ‘Power Pancake’. The pancake batter is super easy to prepare with the shake blender, just a little bit more delicate to do in the pan than the usual pancakes. Just simply try it. Ideal for a breakfast or brunch, when you have a little bit more time for the preparation… or buy a pancake machine;)
The ‘Chick pea Omelette with tomatoes and fresh garden herbs’ is my number 2 of my top 10 of healthy and fast endurance sport recipes. Again -by reason of the combination of chick peas and eggs- this recipe has a good carb-protein ratio.
Unfortunately and misleadingly eggs were brought in bad repute by fear of the saturated fat they contain and the potential for increasing your cholesterol. However, recent studies give evidence that it actually increases only your ‘good’, heart-protecting cholesterol. Eggs even make an excellent protein source as it combines all the essential amino acids. In addition egg yolks have a high concentration of omega-3 fats, which are thought to play an important role in reducing inflammation.
Chick peas on the other hand are a quality source of carbs. It is even listed in USA Triathlon’s ‘5 Best Carbs for Athletes‘, saying:
Chickpeas not only provide a generous 22g of carbs in one ½ cup, but also a whopping 6g of fiber and 7g of protein. Fiber helps to keep you feeling full, maintains steady blood sugar levels, and may reduce the risk of cardiovascular diseases.
It is an ideal post-workout meal in the evening but also for breakfast after an early morning swimming session.
- 250 g chick peas, soaked overnight or at least 6 hours, or use canned chick peas
- 5-6 eggs
- ca. 200 ml 1/2 cream + 1/2 milk, or: 1/2 lowfat quark + 1/2 milk
- a handful of cocktail tomatoes
- a handful of fresh garden herbs such as parsley, basil, rosemary or chives, all chopped
- olive oil
- flavouring, salt and pepper
- In a large non-sticking pan, roast gently the chick peas and onions in a bit of oil for about 1-2 minutes before adding enough hot water to cover the chick peas. Let it cook for about 15 minutes with the lid on over a middle heat.
- In the mean time chop your herbs, halve the tomatoes. Beat and whisks eggs, add the milk mixture of your choice and season the mixture tastily with salt and pepper.
- When the chick peas start to get done, add the the flavouring and tomatoes, stir-fry shortly before adding the egg-milk mixture. Sprinkle the fresh herbs over the eggs.
- After two minutes, cover the pan and cook over a low heat for another 5 minutes without burning.
- The time is only an approximate indication as it depends on how fast the chick peas are done. To save time you can also use canned chick peas. Just simply roast them gently with the onions for 1-2 minutes with a bit of oil, before adding the eggs and other ingredients and follow the remaining steps described above.
- When I cook, I judge the mesaurements by eye or touch, therefore it is quite difficult for me to write down the exact quantity.