Photo: AHMET ZEHIR
What does it take to fuel a top CrossFit champion? A solid breakfast, according to Mat Fraser’s partner Sammy Moniz.
On her Instagram account @feedingthefrasers, Moniz revealed breakfast is important in their household because “it sets the tone for the day.” Moniz previously told MensHealth.com that she spends nearly as much time cooking for Fraser as CrossFit’s “Fittest Man on Earth” spends training.
“Can’t start the day with dry scrambled eggs and plain toast, you might as well go back to bed, what’s the point?!” she wrote in a Monday Instagram post.
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Breakfast is a big deal around here. It sets the tone for the day. Can’t start the day with dry scrambled eggs and plain toast, you might as well go back to bed, what’s the point?! I make time to give breaksfast a few extra minutes in the morning OR prep that shhhhhit the night before and REALLY get your day started with the right attitude, LFG! These are a bit more labor intensive so I recommend making them the night before or freezing for later. In the morn while you’re sipping your coffee and getting ready to head out the door, pop em in the oven for a few minutes to reheat and re-crunch them.. BOOM, have a great fcking day! #yummyAF #feedingthefrasers – Phyllo Breakfast Hand Pies (makes 10) * 1/2 cup milk * 4 oz cream cheese, softened * 8 eggs * s+p * 1 Tbsp butter * Spinach, chopped * 2 Tbsp sun dried tomatoes, drained and chopped * 1 lb bacon, cooked and chopped * 20 sheets of Phyllo dough, thawed * 1 cup butter, melted — mix milk, cream cheese and eggs, S+P. Add tbsp butter to skillet on low. Cook eggs, soft scrambled.. you want them kind of mushy, they’ll finish cooking in the oven. Remove from stovetop. — add spinach, tomato, bacon to eggs, mix well. — melt butter in a bowl. Grab 2 sheets of phyllo, paint with butter and fold in half lengthwise. At top of phyllo rectangle, add scoop of egg mixture, about 3 Tbsps. — fold phyllo over egg and roll all the way down to the end, place the roll seam-side down on parchment covered baking sheet. Bake at 375 10-15 mins. — to freeze: roll and freeze on sheet pan 1 hour. Remove and store in freezer bag. Add 10-15 mins to bake time if cooking straight from freezer.
The post showed phyllo breakfast hand pies stuffed with spinach, sun dried tomatoes, bacon, and eggs. The recipe is listed in the caption of Moniz’ Instagram post, and will definitely take more time than your normal muffin or protein drink. Although Moniz dedicates extra time to cook breakfast in the morning, you can prep ingredients in advance, she writes. Thankfully, these freeze and reheat well, so you could also meal prep on Sunday for a week’s worth of breakfast, according to Moniz.
“In the morn while you’re sipping your coffee and getting ready to head out the door, pop em in the oven for a few minutes to reheat and re-crunch them.. BOOM, have a great fcking day!”
It seems that Fraser and Moniz are fond of hearty breakfasts. On September 25, Moniz shared a recipe of apple ricotta pancakes topped with bacon butter. She previously posted an indulgent salted brioche cinnamon recipe baked for Fraser to keep him fuelled while she was away.
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I love making recipes with things I have on hand. If I know I need a special ingredient (like ricotta) for a dinner, I try to plan out multiple ways to use it. Nothing worse than a fridge full of half-used products that end up hitting the garbage. Waste not, make pancakes!! #yummyAF #feedingthefrasers – Apple Ricotta Pancakes with Bacon Butter (from @halfbakedharvest cookbook) * 16 ox ricotta cheese * 1/3 cup heavy cream * Zest 1/2 lemon * 2 large eggs, separated * 3/4 cup buttermilk * 1 cup all-purpose flour * 1 Tbsp honey * 1/2 tsp baking soda * 1/2 tsp cinnamon * Pinch salt * 2 honey crisp apples * 4 slices @traderjoes Black Forest bacon * 6 tbsp unsalted butter, softened * 1 tbsp honey * Pinch flaky salt — in large bowl, beat 8oz ricotta and heavy cream until whipped with handheld mixer, about 3 mins. Stir in lemon zest and place in fridge until ready to serve. — in another large bowl, with handheld mixer, beat egg whites until stiff peaks, about 5 mins. — in separate bowl, stir remaining 8oz ricotta, egg yolks, and buttermilk. Add flour, honey, baking soda, cinnamon and salt until combined. Gradually fold in fluffed egg whites in batches, careful not to overmix and deflate. — med heat, coast skillet with butter. Add 2-3 apple slices and cook for 1 min, until golden, flip and overlap slightly. Pour 1/4 cup batter over the apples. Cook until bubbles appear and flip. — for the bacon butter: bake bacon at 350 15-20 mins until crisp, drain and cool. Chop into crumbs and mix with butter, honey and salt until combined. — to serve, top with reserved whipped ricotta, bacon butter and maple syrup.
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The most anticipated recipe of the year. The cinnamon roll. I had to head out of town for work, leaving the #wellfedfraser to fend for himself in the kitchen 😩 thankfully, there were still a few of these to get him through the first few hours. #yummyAF #feedingthefrasers – Salted Brioche Cinnamon Rolls (@halfbakedharvest cookbook) DOUGH: * 1/4 C warm water * 1 Tbsp instant yeast * 3 Tbsp white sugar * 1/2 C whole milk, warmed * 3 eggs * 3/4 C unsalted butter, melted * 1 1/2 tsp salt * 3 1/2-4 C all-purpose flour FILLING: * 1/2 C dark brown sugar * 2 Tbsp Cinnamon * Salt * 1/2 C unsalted butter, soft FROSTING: * 6 Tbsp unsalted butter * 4 oz cream cheese, soft * 1 1/4 C confectioners’ sugar * 1 tsp vanilla extract * Milk as needed * Sea salt — DOUGH: combine warm water, sugar and instant yeast in a bowl. Let stand 5-10 mins to bloom yeast. Add warm milk, eggs, melted butter and salt until combined. Gradually add 3 1/2 C of flour until the dough comes together. If dough feels sticky add remaining 1/2 C flour. — on lightly floured surface, knead into smooth ball. Grease bowl with bit of butter, place dough and cover with plastic. Place in a warm spot, 1-2 hours or until doubles in size. — in small bowl, combine brown sugar cinnamon and salt. — dust surface with flour, turn out rise dough and roll out into a rectangle, about 10×16. — spread softened butter evenly over dough and sprinkle with filling. Roll the rectangle into a log, keeping fairly tight. — cut the log into 12-15 rolls, use dental floss (give it a quick google search, it’ll blow your mind!) and place into butter greased baking dish, cut side up. — cover with plastic wrap, allow to sit in warm place to double in size, about an additional 30 mins or so for second rise. —place in the fridge overnight. Remove from fridge in the morning and allow to sit at room temp for 30 mins. — bake at 350 25-30 mins. — for the frosting, melt butter over medium heat, cook until browned about 5 mins. Remove and cool. — beat cooked butter, cream cheese, confectioners’ sugar and vanilla until smooth. Add bit of milk if too thick. — spread frosting over warm rolls and serve up!
Fraser’s breakfasts may seem a bit heavy, but that’s because an athlete of his level needs the calories.
Nutritionist EC Synkowski, level-four CrossFit coach, previously told MensHealth.comthat Fraser likely eats between 20 to 25 calories per pound (2.2kg) of body weight, or roughly 4,750 calories a day. In comparison an average guy of his size who works out once a day would eat about 3,000 calories, Synkowski estimates.
Even though Fraser’s indulgent breakfasts may not fit your needs, there’s no denying they make an awesome cheat meal.
By Melissa Matthews