2 Morning Recipes You’ll Love! Tasty Cauliflower
Refuel after your workout and power up the rest of your day with these two clean-meal ideas
CAULIFLOWER CRUST EGG CUPS
“ This delicious low-carb take on quiche is an ideal recovery meal for breakfast or a tasty snack during the day,” says Brooklyn Boot Camp founder and clinical nutritionist Ariane Hundt. “ Eggs provide the perfect protein for muscle recovery and repair, while cauliflower delivers additional protein and fiber.” Make them ahead of time so you can grab and go after working out.
½ lb cauliflower rice 1 tsp salt ½ tsp pepper 1 tbsp olive oil 1 tsp garlic powder ⅓ cup diced onion ½ cup grated Parmesan cheese (reserve 1 tbsp) 6 eggs, whisked (whisk 2 eggs separately from the other 4) Your favorite veggies— broccoli, red bell peppers, spinach, tomatoes, onions (diced or chopped)
1. Heat oven to 375°F. 2. Microwave cauliflower rice for 5 minutes; wring out excess water with cheesecloth. 3. Add salt, pepper, olive oil, garlic powder, onion, Parmesan, and 2 whisked eggs to cauliflower. Mix well. 4. Grease 6 muffin tins with olive oil and press mixture into bottom and sides of each tin. Bake crust for 20–30 minutes, or until golden brown. 5. Add chopped veggies of your choice into each crust, then pour remaining 4 whisked eggs on top. Sprinkle with remaining 1 tbsp Parmesan. 6. Continue to bake for 15 minutes, or until golden brown on top. Cool and serve. PER SERVING (1 EGG CUP)
PER SERVING (1 EGG CUP)
Calories: 150, Fat: 10g, Carbs: 4g, Fiber: 1g, Protein: 9g
RECOVERY BEET SMOOTHIE
This “Can’t Beet Me Smoothie” from Run Fast, Eat Slow, by Shalane Flanagan and Elyse Kopecky, helps replenish your muscles and rehydrates your body after your sweat sesh. Coconut water adds a boost of electrolytes, and almond butter helps your body absorb the fat-soluble vitamins in the beets and blueberries.
1 cooked beet, peeled and quartered 1 cup frozen blueberries 1 small frozen banana 1 cup unsweetened almond milk or other milk of choice 1 cup coconut water 1-inch knob fresh ginger, peeled 1 tbsp almond butter
1. Combine all ingredients in the blender; blend until smooth.
PER SERVING Calories: 197, Fat: 6g, Carbs: 33g, Fiber: 8g, Protein: 4g