TO THE FINISH LINE RECIPES
Although I’m no Jamie Oliver, I much prefer to whip up my own food, rather than be overly reliant on relatively expensive, sometimes over-processed sports nutrition. As I explained earlier there is a place for using such products when training and racing, but you can also work real-food miracles with natural, wholesome ingredients in the comfort of your own kitchen. I’ve been fortunate to work with nutritionist and author of Go Faster Food, Kate Percy, to develop some recipes for tasty, healthy, nutritious and performance-enhancing snacks that are easy and quick to make. They are also portable, meaning you can shove them in a swim bag, in the back pocket of your bike jersey or even carry them in your hand on the run. I hope you enjoy making and consuming them as much as I do!
BEETROOT AND ALMOND MILK RECOVERY BLAST
This juice really packs a punch when it comes to recovery. Beetroot contains nitrates, which, once converted to nitrite and nitric oxide in the body, enables muscles to work more efficiently and demand less oxygen. In fact, an Exeter University study found that beetroot juice enabled cyclists to exercise for up to 20 per cent longer than when they had a regular fruit juice. To gain the most advantage, it’s best to consume beetroot as a juice. However, I realise it is an acquired taste! Combining the beetroot with almond milk, fresh cucumber and red pepper not only renders it more palatable, but really light and delicious too. Loaded with healthy carbohydrate to replenish depleted glycogen levels, protein to help muscle recovery and regeneration, and minerals such as sodium and potassium to replace those lost through sweat, it’s great to consume after a heavy workout to optimise recovery. The turmeric and ginger are optional but using them will increase the juice’s anti-inflammatory properties. If you would like to increase the protein content, add a tablespoon of chia seeds or natural yoghurt.
Preparation time: 5 minutes
NUTRITION PER SERVING
Energy 245kcal
Protein 4g
Carbohydrate 52g of which sugars 37g
Fat 4g
Salt 0.4g
Fibre 6g
INGREDIENTS FOR ONE LARGE SERVING
4 ice cubes
200ml unsweetened almond milk (fine to substitute with cow’s, rice or soya milk)
250ml unsweetened apple juice
1 medium cooked beetroot, peeled (about 60–80g)
60g cucumber
60g red pepper
1 tsp turmeric
5g fresh ginger, peeled and sliced finely
METHOD
1. Add all the ingredients to the blender and blend for a few minutes until really smooth.
2. Pour into a long glass and enjoy!
AVOCADO AND CUCUMBER LASSI WITH TURMERIC AND MINT
Rich in potassium, calcium, B vitamins, vitamin E and monounsaturated fats, this is a light and delicious recovery drink. A powerful antioxidant and anti-inflammatory, turmeric is an excellent spice to include in your training diet.
Preparation time: 5 minutes
NUTRITION PER SQUARE
Energy 185kcal
Carbohydrate 14g of which sugars 7g
Protein 6g
Fat 12g
Salt 0.5g
Fibre 4g
INGREDIENTS FOR 2 GLASSES
1 small avocado, chilled, peeled, stone removed and cut into cubes
½ cucumber, sliced
Good pinch of salt and freshly ground black pepper
1 tsp ground turmeric
6 fresh mint leaves
200ml fresh milk or unsweetened almond, soya or rice milk
1 heaped tbsp natural yoghurt
8 ice cubes
Ground cumin or ginger, stick of cucumber or ginger to serve
PREPARATION
1. Blend the avocado, cucumber, mint, salt, turmeric, milk and yoghurt in a blender.
2. Add the ice cubes and blend again until all the ice is crushed.
3. Pour into two tall glasses and decorate with a little ground cumin or ginger and a stick of ginger or cucumber.
BIRCHER MUESLI
What I love about this muesli is that you can prepare it the night before and all you have to do in the morning is take it out of the fridge, stir in yoghurt and apple, and eat! Originally created by Dr. Bircher-Benner in the 1890s as a healthy meal for patients in his Zurich hospital, this muesli provides an excellent balance of heart-healthy, sustaining nutrients, including slow-releasing carbohydrate, good-quality protein and omega-3 fatty acids. It’s also a great source of vitamin E, potassium and fibre; a super breakfast (or a small bowl would be a great snack!) to support your training.
Preparation time: less than 5 minutes plus overnight soaking
NUTRITION PER SERVING
Energy 240kcal
Protein 8g
Carbohydrate 36g of which sugars 23g
Fat 6g
Salt 0.2g
Fibre 4g
INGREDIENTS FOR 2 SERVINGS
120g unsweetened muesli with fruit and nuts (or, if you’d like to use individual components: 80g whole rolled jumbo oats, 20g chopped mixed dried fruit, 20g chopped mixed nuts and seeds)
Enough milk, or non-dairy alternative, to cover the oats
Splash of apple or orange juice
¼ tsp grated nutmeg, ground cinnamon or cardamom
1 crisp, fresh apple, grated
1 tbsp natural yoghurt if required
1 tsp runny honey
METHOD
1. Mix the oats, nuts, seeds and dried fruit (or pour out the desired quantity of muesli).
2. Pour over enough milk to cover the mixture generously and add a splash of apple or orange juice.
3. A dd grated nutmeg, ground cinnamon or cardamom.
4. Leave for a couple of hours, or overnight, in the fridge. When you are ready to eat your Bircher muesli, remove from the fridge and stir in the grated apple.
5. If required, add a dollop of natural yoghurt and a good drizzle of honey.
CHIA-SEED ENERGY BALLS
These bite-sized balls of nutritious deliciousness work incredibly well as an on-the-bike energy booster or a speedy pick-me-up before an early morning session when you’ve no time for a sit-down breakfast. A staple of the Mexican Tarahumara tribe of “barefoot” running fame, chia seeds are a rich source of protein, carbohydrate and omega-3 fatty acids as well as minerals such as potassium, calcium, magnesium and iron. They are quite pricey, though, so swap them for flaxseed if you like. Use toasted sesame seeds, desiccated coconut or ground golden flaxseed as an alternative to raspberry powder if you prefer.
Preparation time: 5–10 minutes
NUTRITION PER BALL
Energy 40kcal
Protein 1.6g
Carbohydrate 6g of which sugars 3g
Fat 2g
Salt trace
Fibre 1.3g
INGREDIENTS FOR ABOUT 25–30 BALLS
90g soft pitted dates
80g soft dried apricots
100g sultanas
10g chia seeds
20g porridge oats
20g pumpkin seeds
40g sunflower seeds
2 tbsp freeze-dried raspberry powder to coat
METHOD
1. Place the seeds and porridge oats in the food processor and blitz until roughly chopped.
2. Add the dried fruit and blitz again until the mixture starts to stick together to form a dough.
3. Roll into small balls in the palm of your hands, about 1.5cm in diameter, 12–15g in weight.
4. Pour the freeze-dried raspberry powder into a small bowl and then roll each ball in the powder to cover completely.
5. These will keep for a couple of weeks, stored in a sealed plastic bag or airtight container.
CHOCOLATE, FIG, GINGER AND ALMOND BOOST BARS
Figs are rich in potassium, vitamin K and fibre, and are a great source of carbohydrate, calcium, magnesium and iron. Blended with melted dark chocolate, crunchy toasted almonds and fiery fresh ginger, they make a tasty base for these little squares of energy, loaded with anti-inflammatories, anti-oxidants and healthy monounsaturated fats. I like to eat one late afternoon as a pick-me-up before an evening session.
Preparation time: 10 minutes and 30 minutes to chill
NUTRITION PER SQUARE
Energy 158kcal
Carbohydrate 25g of which sugars 17g
Protein 3g
Fat 6g
Salt trace
Fibre 3g
INGREDIENTS TO MAKE 8 SQUARES
70g dark chocolate (preferably around 70–80 per cent cacao content), broken into squares
200g dried figs
100g dried apricots
20g fresh ginger, peeled and finely grated
½ tsp ground ginger
50g whole almonds, skins on
METHOD
1. Preheat the oven to 180°C. Lay the almonds on a baking tray and roast for approximately 5 minutes (remove from the oven the moment you smell the delicious aroma of roasted nuts, otherwise they will burn). Leave to cool for a few minutes.
2. Melt the chocolate in a heatproof bowl over a pan of simmering water. Remove and leave to cool for a couple of minutes.
3. Line a small tray, about 15 × 15cm, with a piece of greaseproof paper.
4. Take a chopping board and roughly chop the almonds using a sharp knife (you want them to add crunch to the bars). Remove and set aside.
5. Place chopped figs and apricots in a blender, and blend until they bind together.
6. Add the cooled chocolate, add the grated and ground ginger and the almonds and blend to combine.
7. Spoon the mixture onto the greaseproof paper and flatten the surface with the back of a spoon (or your fingers). Decorate with a few extra pieces of almond.
8. Refrigerate for 30 minutes to allow the mixture to firm up, and then cut into 8 squares. These will keep for several days in an airtight container, but I like to keep them in the fridge as they taste so good cold!
MALTY FRUIT BARS
If, like me, you love malt loaf, then you’ll love these fruity bars. Soft, chewy and nicely balanced with carbohydrate, protein and fats, and rich in vitamins A and C, calcium and iron, they make very tasty fuel, especially during longer bike sessions. Use really ripe bananas; in fact, it’s a great idea to keep a stash of overripe bananas in the freezer to defrost for use in cakes and banana bread. Malt extract can be found in most health-food stores and larger supermarkets, but use molasses or honey as an alternative if you like. Also, experiment with the dried fruit content to suit your taste and energy requirements, too; use more dates for post-exercise bars as they provide faster releasing carbohydrate to help muscles recover quickly, or dried apricots, which are slower releasing, to provide a more sustained level of energy.
Preparation time: 10 minutes / Cooking time: 35–40 minutes
NUTRITION PER BAR
Energy 254kcal
Protein 5g
Carbohydrate 31g of which sugars 17g
Fat 13.5g
Salt trace
Fibre 4g
INGREDIENTS FOR 16 BARS
200g wholemeal spelt flour
2 tsp baking powder
2 tsp mixed spice
170ml cold-pressed rapeseed oil or coconut oil
2 large ripe bananas, peeled and mashed with a fork
2 heaped tbsp malt extract
4 eggs
600g dried fruit (try a mix of currants, cranberries, sultanas and dates)
Zest of 1 orange
50g walnut pieces
METHOD
1. Preheat the oven to 180°C.
2. Put the flour into a bowl with the baking powder and spices.
3. In another bowl, beat together the oil, banana and malt extract with an electric whisk for a couple of minutes, until the mixture thickens a little.
4. Add the eggs and whisk until well combined.
5. Using a large metal spoon, fold in the flour mixture and then the dried fruit and orange zest.
6. Pour the mixture into the tin and smooth the surface. Arrange the nuts on top.
7. Turn the oven down to 160°C and bake for approximately 35–40 minutes, until a skewer pierced through the centre comes out clean.
8. Cool in the tin on a wire rack and then cut into bars when cool. These keep for several days in an airtight container or can be wrapped individually and frozen.