Maintain Your Gains With An Ancient Grain

Quinoa recipes

Eggs royale-ish

Just 100g of trout twice a week are all you need to give your brain power and heart health a mighty lift, thanks to the oily fish’s high levels of omega-3 fatty acids. 601kcals / 44g protein /

30g fat / 42g carbs / Serves 2

120g white and red quinoa 40g flour; 3 eggs, 1 beaten 500ml milk; pinch of sugar; drop of olive oil; 2 smoked trout fillets (about 160g);

4 asparagus spears; 80g spinach; 4 chillies, chopped;

1 spring onion, sliced (optional)

1 / Boil the quinoa for 12 mins; drain into a bowl. Whisk in 20g flour, beaten egg, 250ml milk and a pinch of salt and sugar until combined. 2 / Mould this into two muffins, then fry in the oil until golden. 3 / Warm the trout under the grill and blanch the asparagus and spinach by boiling for a few mins, then plunging into cold water. 4 / The sauce: sauté the chillies, add remaining milk and flour, and simmer; whisk until thick. Blitz with a blender; season to taste. 5/ Poach your eggs, place one on each muffin with greens and a trout fillet, and drizzle over the sauce. Garnish with spring onions.

Quinoa is a complete protein and a rich source of fibre, antioxidants, B vitamins and omega-3 fatty acids