3 Ride-Well Recipes

Good and tasty. That’s the sort of food that us keen cyclists covet. We’re all keen on getting the nutrition we need, but we’re not professional racers, so we like to jazz it up a tad.

Here are some fun ideas Food & Home Entertaining magazine has given #CountryCyclist / #CountryRunner Ian Macleod to splash a little life into the eating guide his Cycle Lab dietitian worked out for him.

Supper: Grilled chicken breast with wild rice, broccoli and tomato-olive salsa

An incredibly healthy dinner meal, packed with protein. Add a few baby leaf spinach leaves and almonds for extra protein.

Serves 4

Difficulty level: Easy

Time: 20 minutes (plus extra for the rice)

Ingredients

For the salsa

  • 2 spring onions, sliced
  • 2 tomatoes, peeled, seeded and cubed
  • 60ml (¼ cup) olives, pitted and diced
  • 60ml (¼ cup) olive oil
  • 30ml (2 tbsp) red wine vinegar
  • salt and freshly ground black pepper, to taste

The rest

  • 4 chicken breasts
  • 250ml (1 cup) brown and wild rice, cooked
  • 12 tender-stem broccoli, blanched
  • Two handfuls of almonds
  • Two handfuls of baby spinach leaves

Method

  1. Preheat the oven to 200°C.
  2. To make the salsa, combine all the ingredients in a bowl, mix well and set aside.
  3. Season the chicken breasts (with salt and chicken spice) and seal in a hot pan until the skin side is crispy. Transfer to an oven tray and roast in the oven until cooked through, about 10 minutes.
  4. Add broccoli, spinach leaves and almonds to rice and mix well. Divide the rice and chicken between 4 plates and finish with the salsa. Serve immediately.

Lunch: Quinoa, sweet potato and apple salad

Make a large portion of this and eat it over 3 or so days for lunch each day. Just keep it refrigerated. And add the dressing fresh each time you serve yourself a portion (don’t let it sit in the dressing over the 3 days- so just change the steps 4, 5 & 6 to suit you). This one has a few steps to it but all the ingredients work nicely together.

Quinoa saladServes 6

Difficulty level: Easy

Duration: 40 minutes

Ingredients

  • 500g sweet potatoes, diced
  • 1 small red onion, very thinly shaved
  • extra virgin olive oil
  • a pinch of chilli flakes
  • sea salt and freshly ground black pepper, to taste
  • 125g quinoa
  • 300ml boiling water
  • sunflower oil
  • 2 Granny Smith apples, skin on, diced
  • 2 packs mixed baby lettuce leaves
  • 15g fresh flat-leaf parsley
  • 30ml (2 tbsp) pine nuts, toasted

For the salad dressing

  • 15ml (1 tbsp) apple cider vinegar
  • 5ml (1 tsp) Dijon mustard
  • 30ml (2 tbsp) avocado oil
  • 30ml (2 tbsp) sunflower oil
  • a drizzle of honey
  • a splash of soya sauce
  • sea salt and freshly ground black pepper, to taste

Method

  1. Preheat the oven to 180°C.
  2. Toss together the sweet potato and half the onion in a little olive oil, sprinkle over the chilli, season with sea salt and pepper, and toss again. Bake in the preheated oven for about 30 minutes, tossing occasionally, or until starting to turn brown on the edges. Remove from the oven and cool.
  3. Dry-toast the quinoa in a saucepan until just turning in colour and pour over boiling water, bring to a boil then simmer, covered, until all the water has been absorbed, about 15 minutes.
  4. Toss with a fork, cover with a tea towel and allow to cool.
  5. Using a large bowl that will accommodate the whole salad, whisk together the vinegar and the mustard. Slowly beat in the oils and the remaining ingredients. Taste and season again if necessary.
  6. Add the salad ingredients and the remaining onion and toss the salad gently to coat the leaves with the dressing. Garnish with the fresh parsley and toasted pine nuts.

Tip: Keep the vinegar to oil ratio low: 1 part vinegar to 3 – 4 parts oil.

Breakfast: Bananacado smoothie

This is a great breakfast shake to start a busy day. Perfect for the on-the-go lifestyle.

Bananacado smoothie

Difficulty level: Easy

Time: 5 minutes

Ingredients:

  • 1 large organic banana (frozen)
  • ½ large ripe organic avocado
  • juice of ½ a lemon
  • 5ml (1 tsp) fructose (this may vary for sweetness – optional)
  • 250ml (1 cup) soya milk or 2% low fat
  • a few drops of vanilla extract (optional)

Method

Blend all of the ingredients together until you have a smooth drink. Pour into a takeaway cup if necessary.

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