PostWorkout Fried Egg & Sardines

After a grueling workout,

a healthy, 

protein-packed

& omega3-rich meal

is just what you need.

 

Prep Time = 15-20MINS

Ingredients?

  • 1 Zucchini
  • 1 Carrots
  • 1/3 can of Sweet baby corn (organic/canned)
  • 3 pieces Asparagus
  • 1/2 Avocado
  • 2 pieces Mushroom
  • 1 Egg
  • 3-4 Sardines (organic, store bought in glass jar) 

Dressings

  • Olive oil
  • Lemon
  • Cayenne pepper
  • Salt
  • Pepper
  • Cumin

For the zucchini salad base, (2MINS)

  1. Using a peeler (preferably a wide blade peeler if you want the tagliatelle effect), peel the outter part of your green zucchini until you reach the heart, which is when you start to see the little seeds (you can keep that and use it in a cold soup, smoothie, or salad another day) 
  2. Place in a bowl and drizzle olive oil and lemon

For the asparagus, (4MINS)

  1. In your pot, add cold water and salt, and bring to boil
  2. Rinse and cut your asparagus into bite sized pieces
  3. Once your water is boiling, add your chopped asparagus and count 1 minute 
  4. Get rid of the hot water and run your asparagus under cold water to keep the vibrant green color (or place in cold water with ice for a minute)
  5. Add your asparagus on top of your zucchini tagliatelle

For the carrots, sweet corn and avocado, (4MINS)

  1. Peel your carrots and cut into small circles (or in any shape you'd like)
  2. Add your carrots to a bowl on the side
  3. Cut your avocado into small pieces and add them to the bowl as well 
  4. Finally, add your sweet corn
  5. Then squeeze lemon juice on top of your mixture, sprinkle salt, pepper, cayenne pepper and cumin 
  6. Add this mini salad on top of your zucchini tagliatelle too

For the mushrooms, (<1MIN)

  1. Simply peel and add to your bowl. Nothing to do here except for that!
  2. All of the flavors and aromas from the other elements of this bowl will provide enough added flavor once you marry everything together

For the fried egg, (4MINS)

  1. Using a non-stick pan, drizzle a drop of olive oil
  2. Once the pan is hot, crack your egg ensuring no shells fall in
  3. Sprinkle some salt, pepper, and cayenne pepper and let it sit (reduce your heat a little here to ensure the bottom does not burn) 
  4. After a couple of minutes, check the bottom of the egg, to see if it is a nice, golden brown color and has a crunch-like texture 
  5. Once you are happy with the consistency and color, turn off the heat, and gently place your fried egg on top of your salad bowl to ensure the yolk does not burst

For the sardine, (<1MIN)

  1. Finally, (and this is optional because I know and understand that not everyone is a fan of sardine), you can add a few sardines to your bowl for some added Omega 3. 
  2. I usually buy sardines bathed in olive oil from the organic store. They come in a glass jar, which I prefer, because it is safer than aluminum stored sardines.

Once you have placed all your elements in your salad/buddha bowl, drizzle a drop of olive oil and enjoy this heart-healthy, protein packed, and omega 3 rich dish xoxo 

 

OMEGA 3, PROTEIN, ANTI-INFLAMMATORY