Feed the Beast (Part 1)

Since the game turned pro, nutrition has played an increasingly important role in the sport of rugby, but you don't have to be a pro to recognise the importance of getting in the right fuel. Many people can be put off by the misapprehension that healthy food has to be bland and tasteless, so we at Ruck Tales are going to start bringing you some tips on how to convert your food into performance on the field. We will be bringing you a selection of recipes from across the net, from magazines and whatever other source will help you improve your game - and to make sure we're not serving you rubbish, we'll road test each and every one!

We'll start with what many call the most important meal of the day: breakfast! Now that there are plenty of berries in the woods, get some extra exercise so you can use them in a tasty breakfast.

Protein pancakes

Ingredients:

6 egg whites
2 egg yolks
125g oats
1 scoop of good quality whey protein powder (optional)
2 tablespoons of Greek yogurt
1 teaspoon of cinnamon
1/2 teaspoon of baking powder
A handful of blueberries (fresh is best, but frozen will do), plus more for topping
Coconut oil for the pan (unsalted butter will work fine)
Runny honey for topping

Method:

Blend together the egg whites, yolks, oats, protein powder, yogurt, cinnamon and baking powder using a blender or a hand blender. Leave the mixture to rest for 15 minutes so the baking powder can work its magic.
Heat a small amount of oil (or butter) in a medium-sized frying pan. Pour in 1/3 of the mixture and let it spread naturally. Allow the pancake to cook for roughly 30 seconds before you sprinkle on some blueberries - they will sink into the uncooked side and become a delicious part of the pancake!
Once the underside is cooked, flip it over and finish cooking.

These ingredients should make 3 large pancakes. Pile them up and top with some more blueberries and drizzle on some honey. If you have some other fresh berries, feel free to add them too! Welcome to a good day!

Verdict: tasty and filling!
Tip: if you like vanilla, add 2 drops of vanilla essence to the mixture.

 

 

 

If you have some particular favourite recipes, feel free to share them with us!