Words and photo: Karen Hill

Eggs are inexpensive and also a very good source of high quality protein which is an essential part of recovery. They also contain many vitamins and minerals to support immune function and energy production.

The rice and caramelised pear provide a good source of carbohydrate to refuel (or fuel) your muscles. If you like your baked custard on the sweeter side you will need to add a drizzle of maple syrup.

This is well worth the cooking time.

Ingredients (Serves 6-8, depending on energy requirements)

-    1 pear, sliced fine

-     1/4 cup water

-     1/4 cup brown sugar

-    1 cup cooked rice (your own preference)    

-     1/4 cup currants

-    6 eggs

-    600ml milk

Optional ingredients: Nutmeg, Cinnamon, Vanilla bean powder


1. Heat oven to 160° Celsius (moderate-low) and put a baking tray with 1 cup of hot water in it. This will provide a steam bath to protect your custard from curdling and cracking.

2. Simmer pear, water and brown sugar in a saucepan for 15 minutes over low/medium heat. Stir occasionally so it doesn’t stick.

3. Pour into a minimum 3L oven proof dish.

4. Add your currants – spread over the top.

5. Spread cooked rice evenly over pear mix. 

6. Warm milk in a saucepan on the stove stop (do not boil).

7. In a separate bowl, whisk eggs until well combined.

8. Once milk is warmed remove from heat and add in egg mixture. Make sure to continue stirring while pouring egg mix in.

9. Tip milk and egg mix on to caramelised pear and rice in the oven proof dish.

10. Put in the oven on the shelf above the water tray.

11. Bake for 45 minutes or until the top is golden and custard is set.