As every athlete knows, recovery is an important ingredient
to success in triathlon. That is why the first recipe in our holiday chefs Lynn and Scott’s series
will guide you through how to make the famous Recovery Quiche that is served to
all athletes on a Sunday evening after the long ride up to Monchique. This
delicious bit of pastry has allowed countless tired legs to recover from a big
session and be ready for action once again the following morning.
Recovery Quiche
The name of this recipe is due to the fact that it is made
with whey cheese. Whey protein is a
by-product of cheese production and is ideal for athletic performance and
recovery. It is an ideal dish to make in
advance and have ready to eat when you walk through the door after a tough day
of training.
Ingredients
Pastry:
1 cup flour
125g butter
2 tsp mixed
herbs
½ cup water
Pinch of
salt
Filling:
250g cooked
spinach
250g requeijao
or whey cheese (ricotta)
1 onion
2 cloves
garlic
5-8 sundried
tomatoes
3 eggs
Mixed herbs
Salt/Pepper
1 cup of
milk
Instructions:
Pre Heat your Oven to 180˚C
In a bowl mix the flour, salt, herbs and butter until you have the texture of breadcrumbs. Add half the water and bring together with your fingers, add more water if necessary to create dough. Don’t knead too much or your pastry will be tough. Allow to rest in the fridge for 10 minutes while you prepare the other ingredients.
Pre Heat your Oven to 180˚C
In a bowl mix the flour, salt, herbs and butter until you have the texture of breadcrumbs. Add half the water and bring together with your fingers, add more water if necessary to create dough. Don’t knead too much or your pastry will be tough. Allow to rest in the fridge for 10 minutes while you prepare the other ingredients.
Grease a flan dish.
Roll your pastry to fit the dish, trim off excess and bake
in the oven for 15-20min.
Fry the onions with a pinch of herbs, salt, pepper and
garlic, set aside. Mix the eggs and milk
in a bowl. Slice the sundried tomatoes
finely. Squeeze all the water from the
spinach and chop roughly.
When cooked remove the pastry from the oven and spread half
the onions over the base. Break up the
spinach into the quiche crust, spread the rest of the onions followed by the
requeijao and lastly the sundried tomatoes.
Pour your egg mixture evenly over the top and return to the oven for
30min. Check that the egg is firm with
the tip of a knife before removing from the oven. Serve hot or cold.
As a guide the end product should look similar to the picture below and when consumed will not only taste fantastic but you can enjoy it knowing that it will also provide you with that extra bit of help on the recovery front!
As a guide the end product should look similar to the picture below and when consumed will not only taste fantastic but you can enjoy it knowing that it will also provide you with that extra bit of help on the recovery front!
 |
| Delicious, healthy and great for recovery! |