THE
MID-MORNING BREAKFAST
We all know that breakfast is the most important meal of the day, but it can
be tricky to squeeze a nutritional meal into the hectic period between waking
up, cleaning your clubs and getting off the 1st but if you can afford yourself a
slightly later tee time then trying cooking this up before you head out.
Breakfast burritos are all the best parts of breakfast (+ a few other meals!) rolled
up into one soft and warm tortilla. They are great source of energy to see you
through the day and easy to cook for the masses if you’re away with a group.
WHAT YOU NEED
• 1 cup rice - wholemeal
• 1 red pepper
• 1 green pepper
• 1 onion
• 15-oz can black beans - or your
1
favourite bean!
1. Cook your rice
2. oast your vegetables - Cut the peppers and the onions into large chunks
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and spread them onto a baking sheet. Drizzle them with olive oil and sprinkle
with salt. Roast them for 15-20 minutes, until the peppers are soft and all the
vegetables show roasted surfaces.
• 1/2 cups shredded monterey jack
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cheese, about 4 ounces - or your
favourite cheese!
3. ook your eggs –Keep the runny, cook them slowly over low heat. You can
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also fry or poach eggs for breakfast burritos.
• Large flour tortillas
• 6 eggs, whisked
• Salsa
While roasting the vegetables and cooking the eggs, rinse the beans and warm them
in the microwave.
4. elt the cheese on the tortilla - Melted cheese is the key to an excellent
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breakfast burrito! Warm the tortilla shells in a pan with a sprinkling of the
shredded cheese. Place a large lid over the tortilla to help the cheese melt
and keep the tortilla from getting too dried out.
5. ssemble the burrito – Chuck in some rice, your egg, the beans and the
A
roasted vegetables. Fold the top and bottom of the burrito over the inside,
and then fold in the sides to make a neat package. Eat immediately while
the cheese is still gooey.
Eating properly to promote recovery after a round is essential. The first hour
after any exercise is crucial – during this time, your body replenishes glycogen at
three times its normal rate – so try to make time for food straight after a round.
The best recovery meals have a 4:1 ratio of carbohydrates and protein that’ll
restock your energy stores and help your muscles recover.
MAKE THE PERFECT RECOVERY SHAKE
SERVINGS: 2
INGREDIENTS
• 1 banana, sliced
• ¾ c (6 oz) vanilla yogurt
• 1 Tbsp honey
• ½ tsp freshly grated ginger
COMBINE the banana, yogurt, honey, and ginger.
Blend until smooth.
NUTRITION
(per serving) 157 cals, 1 g fat, 0.8 g sat fat, 57 mg sodium,
34 g carbs, 28 g sugars, 1.5 g fiber, 5 g protein
ISSUE 02 | YOURCADDY
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