Masha’s Jars Nutrition Week: Tuesday

Hi there! Welcome back to the sports nutrition series by Masha’s Jars for Aesthetic Wolf! I’ll quickly introduce myself again, in case you haven’t yet checked out my first recipes in this series. I’m Masha, a foodie with a passion for health and nutrition, a food blogger @mashasjars, and your source of workout meal tips and tricks!

Today, I’ll be starting with a hearty breakfast for the ones who’d like to switch up their typical granola, oatmeal and all that sweet stuff. During the lockdown, I’ve been spoiling myself with all sorts of breakfast deliveries and I got super inspired by one spicy egg wrap. I created my own version and I will tell you exactly why your body needs every one of the ingredients in it. In green, you’ll find the carbs, in yellow, the protein, and in red, the fats.

INGREDIENTS – 1 large burrito

• 1 large tortilla – I am obsessed with Arabic pan tortillas, they are amazing and very different from your regular flour tortillas
• 2 large eggs
• Some olive oil
• Spices: coarse salt, freshly ground pepper, maybe some cumin for a Tex-Mex vibe
• 2 small vine tomatoes – other types will do too
• ½ avocado
• Sri Racha – That famous hot sauce with the green cap
• Feel free to add some leftover veggies or some strips of bacon

 

INSTRUCTIONS

Heat some olive oil in a flat pan. Meanwhile, break the eggs into a bowl and mix them with your spices. The eggs will provide you with the protein you need. Olive oil carries plenty of antioxidants, which fight body-damaging unstable molecules.

Throw your mixture into the pan and mix continuously with a wooden spoon. (Never use metallic utensils in a pan, they make scratches that release toxic substances!)

Your fire must be medium-high and it takes only 2 minutes to get your scrambled eggs done. Meanwhile, cut the tomato(es) into bite-sized pieces.

Scoop the ½ avocado out of its skin and cut into thin, long slices. This will add healthy fats and lots of fibre to your dish.

Put the tortilla on a large plate, put the eggs in the middle and zigzag some sriracha over them (amounts to taste). The tortilla is our source of carbs in this dish. Want more? Add 1 pre-boiled and slightly fried potato (boil 15min, cut into slices, and pan-fry 5min).

Then add the tomato and avocado slices. Optionally add other veggies or bacon.

Now, we’re going to fold it all into a perfect burrito. You should have two large uncovered sides (left and right) and two small ones (top and bottom). Start folding the small sides to the inside. Then cover it up with the largely right-wing and tuck the outer border of it under the eggs. Roll the folded part the left and have the burrito rest on that large left side. Perfection!

One of my absolute go-to dishes is Thai curry. Whenever I don’t really feel like cooking, but I do want something tasty, this will be my meal. And again, a couple of simple changes can make it high- or low-carb. Coconut milk is actually quite low in carbohydrates, so serving the curry with cauliflower rice makes it very low-carb. Eating it with rice and adding roots, like ginger, carrots or potatoes, makes it way higher in carbs!

INGREDIENTS – 4 portions

• Some olive oil
• 1 onion
• 1 garlic clove
• 1 red bell pepper
• 1 broccoli
• 1 thick carrot 
• whatever vegetable you’ve got left (optional)
• 1 tin of chickpeas 
• 1 can of coconut milk (the fat type, mostly found in the Asian department)
• 1 pack of curry paste (here I used yellow curry), preferably from an Asian shop and not from a European supermarket
• 1/2 lemon juice
• 4 tablespoons of boiling water
• Basmati rice
• Saucepan
• Cooking pot
• Wooden spoon

 

INSTRUCTIONS

Cut the onion in half and then continue to cut into thin slices. Chop or crush the garlic, and meanwhile, heat up some olive oil in a saucepan. Both ingredients are a great source of immune-boosting vitamins and onion adds well to your daily carbs.

Get all your vegetables ready by cutting them into bite-sized pieces.

When the oil is hot, throw in the onion and garlic and lower the heat a little bit (7 on a scale of 9). Stir occasionally till the onion slightly turns brown.

Add the already cut veggies to the saucepan, stir, and fry for another 5 minutes.

In the meantime, boil 2L of water in a boiler and when done, add 4 tablespoons into the saucepan. Mix in the curry paste and stir till dissolved.

Poor the remaining boiled water in a pot and put it on the stove (heat: 9) until it boils again. Then add basmati rice: 1 glass per person. Let it cook for as long as the package says.

While the rice is boiling, go back to the saucepan. Add a can of coconut milk and let it sit for 10 minutes leaving the heat on 7.

Then add the canned or pre-boiled chickpeas and squeeze in half a lemon. If you don’t like chickpeas, substitute with tofu (check out my next recipe!) or lentils. We need them for protein.

Too sour or spicy? Add some cream. Too sweet? Add sambal and/or salt.

Now let it boil for another 15min without a lid so excess water can evaporate.

 

Enjoy the amazing flavour palette of Thai cuisine! This dish is sweet, salty, spicy, sour and creamy at the same time. Are you a fan, like me?