With the release of What The Fat? Sports Performance: Leaner, Fitter, Faster on Low Carb Healthy Fat, we bring you a #WhatTheFatFriday recipe this week directly from one of our profiled athletes – left-arm fast bowler and NZ Cricketer Mitchell McClenaghan – a delicious LCHF breakfast!
A word from Chef Craig: Mitchell McClenaghan is obviously handy in the kitchen, because this recipe is so fun to cook and also delicious to eat. The perfect way to kick-start a busy weekend on LCHF.
A word from The Whole Food Dietitian, Caryn Zinn: A hearty and versatile meal for not only an athlete but for anyone and everyone, and suitable for breakfast, lunch or dinner. A beautiful mix of strong flavours with the key protein sources of meat, egg and bacon supplying a good dose of natural fats. Topped off with the avocado, this meal will sure keep you satiated and smiling for a while.
A word from The Fat Professor, Grant Schofield: There’s not much more to say than that this is a breakfast of champions – IPL 2015 winner to be exact. This LCHF meal is a great start to the day and the perfect fuel to keep you going.
LCHF Superman Breakfast
Mince and Poached Eggs, Kumara Rosti, Avocado and Bacon
Prep time: 15 minutes
Cooking time: 1 hour 20 minutes
Carb count: 7.5g
For the mince:
- 1 Onion, peeled
- 1 Carrot, peeled
- 1 tbsp (15ml) Olive oil
- 500g Mince (beef was used in this, but you can use whichever meat you prefer)
- 1 cup (250ml) Water
- Salt and pepper to taste
For the rosti:
- 1 Kumara
- ⅕ cup (50g) Butter
- Salt and pepper to taste
- 8 Bacon rashers
- 4 Eggs
- 2 cups (500ml) Water
- 2 tbsp (30ml) Vinegar
- 1-2 Avocadoes
Dice the onion and carrots and add them to a medium-sized pot. Add a little oil to the pot and cook the vegetables over a medium heat until they soften. Add to this the mince and top the pot up with water. You can add tomatoes and garlic to the mince at this stage or leave it plain. Season the liquid to taste and simmer the mince for at least an hour making sure the bottom is not scorching.
Make the kumara rosti by peeling and grating a kumara into a bowl. Melt the butter in a pot (you can add hard herbs like rosemary or thyme to this as well as garlic) and pour it over the grated kumara, season well then shape it onto a baking tray about 4cm wide and 1cm deep. Bake the rosti for 15 – 18 minutes until cooked and beginning to get crispy round the edges. In a frying pan, slowly fry your bacon.
Start your poached eggs. Add the vinegar to a pot of boiling water and reduce the heat until the water no longer boils. Create a current in the pot by moving the whisk around the inside a couple of times – this helps shape the egg and prevents it from sinking and flattening on the bottom. Crack the egg into the water and stir the water a couple more times with the slotted spoon to help the current regain a bit of speed; this allows the next egg to get the same nice shape as the first. Try to add the remainder of the eggs you require in less than 30 seconds to prevent overcooking the first egg. Start the timer and after 2 minutes, check if they are ready – they should feel soft, but the outside should be firm enough to be lifted out of the water without breaking.
Finish the dish by peeling the avocado and serving slices of it beside the rosti, top the rosti with the mince and the bacon. Carefully place your perfectly poached egg on top.