Lynn & Scott's Guide to Training Holiday Nutrition - Part One: Recovery Quiche

As every athlete knows, recovery is an important ingredient to success in triathlon. That is why the first recipe in our holiday chefs Lynn and Scott’s series will guide you through how to make the famous Recovery Quiche that is served to all athletes on a Sunday evening after the long ride up to Monchique. This delicious bit of pastry has allowed countless tired legs to recover from a big session and be ready for action once again the following morning.

Recovery Quiche

The name of this recipe is due to the fact that it is made with whey cheese.  Whey protein is a by-product of cheese production and is ideal for athletic performance and recovery.  It is an ideal dish to make in advance and have ready to eat when you walk through the door after a tough day of training.


1 cup flour
125g butter
2 tsp mixed herbs
½ cup water
Pinch of salt

250g cooked spinach
250g requeijao or whey cheese (ricotta)
1 onion
2 cloves garlic
5-8 sundried tomatoes
3 eggs
Mixed herbs
1 cup of milk


Pre Heat your Oven to 180˚C

In a bowl mix the flour, salt, herbs and butter until you have the texture of breadcrumbs.  Add half the water and bring together with your fingers, add more water if necessary to create dough.  Don’t knead too much or your pastry will be tough.  Allow to rest in the fridge for 10 minutes while you prepare the other ingredients.

Grease a flan dish.

Roll your pastry to fit the dish, trim off excess and bake in the oven for 15-20min.

Fry the onions with a pinch of herbs, salt, pepper and garlic, set aside.  Mix the eggs and milk in a bowl.  Slice the sundried tomatoes finely.  Squeeze all the water from the spinach and chop roughly.
When cooked remove the pastry from the oven and spread half the onions over the base.  Break up the spinach into the quiche crust, spread the rest of the onions followed by the requeijao and lastly the sundried tomatoes.  Pour your egg mixture evenly over the top and return to the oven for 30min.  Check that the egg is firm with the tip of a knife before removing from the oven.  Serve hot or cold.

As a guide the end product should look similar to the picture below and when consumed will not only taste fantastic but you can enjoy it knowing that it will also provide you with that extra bit of help on the recovery front!

Delicious, healthy and great for recovery!