Recipes to Help Fuel Yourself - Cycling Magazine

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Sunday, 23 July 2017

Recipes to Help Fuel Yourself

Recipes to Help Fuel Yourself


HERE ARE A FEW RECIPES AND IDEAS FOR foods and bars to make at home and eat on the bike. This is a great way to both save money and customize your ride food to your own tastes. Also, it’s a great way to get your family involved. You can make them together (or see if they’d be nice enough to make them for you!).
D. Sharp’s Energy Bars
(Makes approximately 18 bars)
2 cups rolled oats (can sub a cup of spelt or other rolled grains instead)
11?3 lb Medjool dates
½ cup chopped almonds (roasted, salted, or raw)
½ cup roasted/salted pecan pieces
1 cup large hazelnuts, chopped or bashed
3–5 Tbsp agave or maple syrup
½ cup coconut flakes, dried fruits such as cherries or raisins, seeds like chia or sesame, chocolate chips, or any other additions you crave
Preheat oven to 325 degrees Fahrenheit. Spread oats on a baking sheet and toast for 15 minutes, stirring once halfway through.

Chop dates into ¼ -inch pieces. Chop nuts. When the oats are toasted, mix nuts, oats, and dates together in a large bowl. Add any dried fruit or your favorite fun additions.
Add syrup, starting with 3 tablespoons and adding more as needed until the mixture can be easily pressed together by hand and will hold together as a large ball.
Press ball into a well-greased or parchment-lined 7 x 11-inch baking dish, or in the corner of a greased or lined baking sheet until it is a rectangle ¾ -inch in depth. Bake for 20 minutes. Cut into 1 x 2-inch bars.
Store in a sealed, dry place. Wrap each bar in plastic wrap or parchment paper to easily carry in your jersey pocket on the ride.
Nutritional Value: Per bar: 230 calories, 9g fat, 40g carb, 5g fiber, 2.5g protein
Stacy Sims Granola Clusters
A wee snack pack that rocks in the pocket ...
1¼ cup rolled oats
1?3 cup chopped almonds or walnuts or sunflower seeds
1?3 cup raw cashews or pistachios
1 Tbsp vanilla bean powder
¼ tsp cinnamon
1¼ oz dried cranberries or raisins
In a heavy-bottom skillet, dry-roast the oats, nuts, vanilla, and cinnamon over low to moderate heat (watch and stir continuously, as it can burn quickly!). When toasty, transfer to a glass bowl and stir in dried fruit with 2 tablespoons brown rice syrup. Mix well until coated.
Spread onto a cookie sheet to cool. Break into clusters.
Dr. Stacy Sims Protein Power Bites
(Makes about 23 1-inch balls)
½ cup vanilla protein powder (can be vegan or dairy)
¾ cup natural chunky almond or peanut butter
¼ cup nonfat dried milk
¼ cup brown rice syrup
¼ tsp ground cinnamon
1 tsp espresso powder (optional)
1 Tbsp ground flaxseed
2 Tbsp unsweetened Dutch processed cocoa powder or coconut or almond meal (for rolling)
Combine all ingredients (except cocoa/coconut meal/almond meal) in a large prep bowl and mix until thoroughly combined. Place dough in fridge for 20 to 30 minutes, until it hardens up a bit.
Roll into bite-sized balls (you can use a melon cuber). Roll formed balls in cocoa powder or coconut or almond meal to coat.
Store in an airtight container in the fridge. When ready to use, put them in a sandwich baggie in your pocket.
Nutritional Value: Per ball: 80 calories, 4g fat, 5g carb, 5g protein
Rice Crispy Re-do
Make good old rice crispy bars (with marshmallows and cereal), but add 4 tablespoons of nut butter before completely melting the marshmallows.

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