Food is an important part of your training and racing program. It fuels a workout and gets you over that last wall—literally and figuratively—in a race. When not out training, my other favorite thing to do is cook. One of my favorite ways to pack a lot of nutritional punch into a meal is to make a quiche. Especially with the temperatures starting to drop, a quiche is a great way to get a warm, filling meal to fuel you as you head out the door for an early morning training session. For my quiches, I like to add a lot of greens and veggies to really give it a boost. One of my favorite greens is kale—a superfood rich in vitamins and minerals.
Lots of Green Easy Quiche
4 eggs
1 cup of half and half
2 tablespoons of whole wheat flour
2 scallions
Handful of feta cheese
1 1/2 cups chopped kale and swiss chard (or as much as you can stuff in)
2 baby carrots chopped up
1 – 9 inch unbaked piecrust
Salt and Pepper to taste
Preheat oven to 350F. Combine eggs, half and half and flour together. Chop up all the other ingredients. Stuff all the greens into the piecrust. Pour egg mixture overtop. Then sprinkle cheese on top and add carrots. Bake for about 45 minute to 1 hour, depending on stove, until golden brown.
Nutrition Per Serving (Quiche yields 8 servings): 194 calories, 13g fat, 17g carb, 5g protein
Enjoy the quiche, then go out and train hard on the trails and in the gym. That’s the dirt for this week. Next week we bring you more tips to bring your racing and training to the next level.
