Bang On Bagel

Serves: 1
TRM Rating: 10%

Ingredients
2 large eggs, cracked and lightly whisked
2 tbsp drained roasted red capsicum strips
1 small handful of baby spinach leaves (washed)
Butter or ghee, for frying
1 x 110 g fresh Bagel, sliced in half
1 tbsp tomato relish
2 small rashers of middle bacon
1 tbsp cream cheese
Salt and freshly ground black pepper

Method
Combine the cracked eggs with the capsicum strips and spinach leaves in a mixing bowl.
Add a little butter to a large saucepan, add egg mixture and cook on medium heat, folding gently with the back of a wooden spoon until cooked through. Remove from heat and rest.
In a separate pan, fry bacon for 1-2 minutes each side until crispy.
Toast bagel and spread with cream cheese and tomato relish. Layer eggs and bacon inside and serve.

Tim's 7:2:1 Tips for Eating When Training for City 2 Surf

Fuel your body with the right ingredients post workout. The energy you expend in your workouts should only be replenished with a wholesome combination of fibre, protein, good fats and good carbs.
The best time to eat after a workout is 30-60 minutes. This is the most beneficial window of time to replenish muscle glycogen stores, rehydrate, repair muscles for quicker recovery and stop inflammation in its tracks.
Bananas are a perfect post and pre workout food. With 36 grams of carbs, ½ a gram of fat and 600mg of potassium, paired with some Greek yoghurt or blended with a scoop of protein powder makes for a great liquid refuel.
Don't forget to hydrate! Replacing water and electrolyte loss is highly important for optimal recovery.

Registrations are open for those looking to take part in the iconic event at www.city2surf.com.au.

Copyright: The Robards Method.