Life In The Saddle

My recipe for High Energy Flapjacks has always been a favourite on the blog. So, when I heard about this great banana baked muesli bars I thought it needed to be shared with the cycling world—these are a great healthy homemade cycling energy food bar. Combining Rude Health's Ultimate Muesli with seeds, fruit, coconut oil, honey and bananas—these make a great snack either for on the bike or for those early morning or afternoon stomach rumbles. Ingredients (makes 10 breakfast bars) 300g porridge oats (or Rude Health Muesli) 4 medium size ripe bananas (peeled and mashed) 150g dates (chopped) 150g golden sultanas  150g dried apricots (chopped) 150g trail mix or mixed berries/seeds/desiccated coconut 30g pumpkin seeds and/or sunflower seeds or nuts 30g Nutiva Organic Coconut Oil 2 tbsp runny honey 2 tsp vanilla essence 1 tsp ground cinnamon 0.5 tsp ground nutmeg Method  Pre-heat the oven to 180°C Mash the bananas in a large mixing bowl Chop the dates and aprico...

These yummy energy balls are packed full of natural energy, protein and nutrients. They are perfect for snacking on during the day or for taking on adventures (though be sure to store them in a crush proof container). With protein from tahini and peanut butter, sweetness from honey and cocoa, and texture from the avocado and bee pollen, these tick all the boxes. Enjoy!  Ingredients 100g tahini 110g runny honey 50g cocoa powder 25g crunchy peanut butter 25g coconut oil 1/2 ripe medium avocado 20g  bee pollen   1 tbsp sesame seeds Method Combine all the ingredients except the sesame seeds and bee pollen in a food processor and whizz until a smooth paste is formed Transfer to a medium sized bowl and add the sesame seeds – stirring the mixture Place the bowl in the fridge for at least an hour for the mixture to set a little Once set, take small amounts of the mixture from the bowl and roll it between your hands to make balls In a separate bowl, add the bee pollen and a little...

On past bikepacking trips  I have had the opportunity to experiment with a variety of meals and foods particularly suited to bikepacking and lightweight cycle touring. The focus is always on eating decent quality, nutritious, lightweight, but varied foods that would supply fuel for the ride and keep your body functioning at its best. These are a few of tips for eating on bikepacking trips, as well as some simple recipe ideas… 1. Carry Seasoning My top tip is to bring a small pot of seasoning that you can add to meals—supplying salt and flavour. I mix up a little pot of vegetable stock powder, mixed herbs and chilli flakes to take with me—adding some spark to evening dishes. 2. Freeze-Dried Back-Up Meals In all of my past ' Gearing Up ' posts you will spot freeze-dried meals from UK brand Expedition Foods. These were a godsend on days like  Day 5 of the #CoastsandCols tour —when I got caught out by shop closures and had to camp at the top of the Col de Portet d...

These little protein balls use just a handful of natural ingredients to produce the perfect jersey pocket snack. Containing slow release energy from natural oats; protein from nut butters, tahini paste and hemp protein powder; as well as natural sweetness from honey, and superfood seeds such as chia seeds—these little natural energy balls offer a balanced and tasty bite-sized snack. Ingredients 200 grams Naturya Cocoa Mama Organic Overnight Oats 100 grams tahini paste (or nut butter) 50 grams dates (pitted) 1 tbsp set honey 1 tbsp runny honey 1 tbsp water (add more if mixture is too dry) 1 tbsp Lotus Biscoff Spread (optional) 1 tsp vanilla essence 100 grams desiccated coconut Method Place the desiccated coconut into a small bowl and set aside Place all other ingredients into a food processor and mix until they reach a dough-like consistency Using your hands take tablespoon sized amounts and roll them into balls Roll each ball in the desiccated coconut Store inside a re-used seal-tight ...

Forget shop bought energy bars. These flapjack energy bars are packed full of natural whole-food goodness. Energy comes from low-GI oats and organic Demerara sugar; dried fruit and seeds offer sweetness and nutrients; then ginger root provides multiple health benefits including antioxidant properties and digestive support.  Whether you are on an epic multi-day cycle ride or just snacking at home, this healthy flapjack granola bar recipe will make a jersey pocket sized snack that will keep you fuelled for all kinds of adventure. Ingredients 250g rolled jumbo porridge oats 75g salted butter 75g organic Demerara sugar 75g golden syrup 30g sultanas 30g chopped dates and/or glacé cherries 30g mixed pumpkin & sunflower seeds 30g crystallised ginger 1tsp cinnamon ½ tsp vanilla essence Method Set the oven to 170°C. Place the shelf in the middle In a large pan measure out the butter and sugar Gently heat the pan on the hob until the butter and sugar are melted, then add the golden syrup...

My recipe for High Energy Flapjacks has always been a favourite on the blog. So, when I spotted this great looking recipe on the Rude Health website, I thought it needed to be shared with the cycling world—these are a great homemade cycling energy food bar. Combining Rude Health's Puffed Oats with seeds, fruit, and nuts, these make a great snack either for on the bike or for those mid-afternoon stomach rumbles. Best of all, there is no need to bake. Ingredients (makes 8 breakfast bars) 2 ½ cups (65g) Rude Health Puffed Oats   ¾ cup (150g) dates (about 7 medjool dates)  ¼ cup (80g) honey (or substitute in maple syrup, for a vegan option)  ¼ cup (60g) almond butter  ¼ cup (50g) almonds  ¼ cup (50g) pecans  ¼ cup (35g) sesame seeds  ¼ cup (50g) sour cherries or dried blueberries Method  Line an 8×8 inch (20×20cm) pan with parchment paper Add the dates into a food processor and run until the dates are well chopped. If...

This traditional flapjack recipe is packed full of energy for long days on the bike. The oats supply a great low-GI fuel source, while the dried fruit offers instant energy and sweetness. Whether on or off the bike, these flapjack bars are a great high-energy snack for cycling. You can adapt the recipe by adding in other dried fruit, seeds, nuts, and spices to make these even more varied and flavoursome. I particularly like pumpkin seeds and chopped crystallised ginger added to the mix. Ingredients 200g butter 100g brown sugar 1 tbsp golden syrup ½ tbsp black treacle 300g porridge oats 100g raisins 75g soft-dried figs 50g soft-dried apricots Method Set the oven to 150°C or 140°C for fan-assisted oven. Place the shelf in the middle Stick a big pan on the scales and measure in the butter and brown sugar Heat the pan on the hob until the butter and sugar are all melted Add a tablespoon of golden syrup and half a tablespoon of treacle to the mix Add the porridge oats and y...

I bloody love banoffee pie. This one is a bit different though... no cream, no biscuits, no syrup, and gluten-free; it sounds like a recipe for disaster. In fact, this Rude Alternative Banoffee Pie is something I dreamed up as a more whole-food plant-based version of the classic. It is not exactly a healthy banoffee pie recipe, but it is a damn sight better than your average. Utilising coconut cream, oat cakes, Rude Health Date Bars, and Bonraw Coconut Sugar; it is still a naughty treat, but without so many of the processed high-cholesterol nasties.  Ingredients  Base 130 grams Rude Health Spelt Oaty Oat Cakes (2.5 pouches) 2x Rude Health Date Peanut and Banana Bars 2 tbsp Butter or Coconut Oil 1 tbsp Maple Syrup Filling 1x 397g Tin Carnation Caramel  2x large ripe bananas 1 tbsp BonRaw Coconut Sugar  1x Can full-fat coconut milk, chilled in fridge Cocoa powder to dust Method Melt the butter on the hob Place all the Base ingredients in a food processor and blitz unt...

Recovery is fundamental to progress. You can put in as much riding time as you like, but unless you recover well too, you will not see the sought-after improvements. A substantial part of effective recovery is the food that you consume—both in the hours and days after a hard training session. This blog post considers nutritional intake immediately after exercise—in a bid to kick-start your body's recovery. For further recipe and meal ideas, and nutrition recommendations, take a look on the Advice page .  Fast Protein and Glycogen On finishing a hard ride, your muscles are fatigued, and your energy stores depleted. In order to start the recovery process as quickly as possible you want to get protein and carbohydrate to them while the blood is still pumping, and your metabolism is raised. This means taking on between 15-25 grams of protein and 30 grams of carbohydrate within 25 mins of stopping. This can be a tough ask though, as all you may want to do is have a hot bath, wa...

Endurance athletes need carbohydrates, and they need sugar for energy. There are many kinds of sugar in the world though, and choosing the right ones makes a substantial difference to how well sugar can act as fuel. I have been testing out a range of natural plant-based sugars from Bonraw Foods; interested to see why their Panela, Silverbirch, and Coconut Blossom sugars could be sensible substitutes for refined sugar. Coconut Sugar  Coconut sugar is made from the fresh sap of coconut blossom. It is heated to turn it into syrup, which then crystalizes into small granules. It is neither refined nor bleached and it is recognised as the most sustainable sweetener in the world. Coconut sugar tastes like sweet molasses with intense caramel undertones, and it is perfect for baking sponges, biscuits, and desserts.    Crucially for sportspeople and others looking for a more stable blood sugar level—such as diabetics, Coconut Blossom Sugar has a far lower GI index than refin...

Hannah Grant has fast become one of my idol chefs. I love good simple food and I also love bike riding—riding far and riding fast. Hannah's recipes combine the two adorations perfectly: great simple food, made to be the perfect fuel for endurance sport. 'Eat Race Win' is her latest book release. ' The Grand Tour Cookbook ' was the first cycling-orientated recipe book released by Hannah Grant. I reviewed it, and it would be accurate to say that it has become an almost biblical reference whenever we are looking for tasty and wholesome dishes in our household. 'Eat. Race. Win.' is the sequel to 'The Grand Tour Cookbook'—supplying a new bank of superb recipes to try. The book is beautifully illustrated and holds some interesting and inspiring insights on both cycling and cookery. This is a cookbook worthy of being placed on your coffee table. The recipes themselves are the real talking point though... whether it is the ride-fuelling breakfasts,...

Flapjacks are a staple of the cyclist diet. The fact that my High Energy Flapjack Recipe is one of the most viewed blog posts every month confirms that. How can you create variations of the oat based favourite though—to add greater variety and interest? This recipe is for a different kind of oat bar—held together with banana, eggs, and coconut oil—rather than the traditional flapjack honey/syrup and butter. I am not going to claim that it is healthier or better, but it is a great alternative. The less crumbly nature of the bars also means they are ideal for jersey pockets. Ingredients 2 medium bananas 1 large egg 1 cup rolled oats ½ cup wholemeal flour ¼ cup coconut oil ¼ cup dark brown sugar 1 tbsp peanut butter 1 tsp vanilla essence ½ tsp baking powder ¼ tsp salt 1 cup of your flavouring of choice: choc chips, chopped dates, raisins, etc. Method Preheat the oven to 180 Celsius Grease a 6-inch square baking tin with butter or coconut oil Mash the banana...

Read a cookbook such as Vélochef or The Grand Tour Cookbook, and you will see that many sports nutritionists are moving away from white flour based pasta; turning instead to traditional ancient grains such as spelt and rye. These light and fluffy spelt pancakes are a flavoursome low-GI carbohydrate energy source, as well as being rich in protein. Ingredients (Makes 5 large pancakes) 150 grams – Spelt Flour 25 grams – Icing Sugar 150 ml – Milk  2 Eggs 1 tsp Baking Powder 1/2 tsp Cinnamon Method Add all the ingredients to a bowl and whisk together until smooth Cover and place in the fridge for 2-3 hours Melt a knob of butter or coconut oil in a heavy frying pan on a medium heat Spoon in the mixture and flip the pancake halfway through cooking Enjoy!

I am a big fan of Hummus (a.k.a. Houmous). It is a great source of vitamin B6, manganese, dietary fibre and protein; as well as copper, zinc, iron, folate, and phosphorus. Made of just a few simple and natural ingredients—it can be a quick and easy lunch or snack, and it will help keep you healthy and aid recovery. A lot of shop bought hummus uses oil or thickener to give it consistency. However, after a bit of experimentation I have found that this recipe—made in a Nutribullet —is super easy and even tastier than most. Ingredients (2 large servings) 400 gram tin organic chickpeas (in water) 175 gram tin black olives (pitted) (drained) 1x tbsp tahini paste Juice of half a lemon 1 clove of garlic 1 tsp paprika ½ tsp chilli powder ½ tsp black pepper ½ tsp salt Method Drain the water from the tin of chickpeas and place it to one side in a cup (you will need it later) In the small Nutribullet cup—add the drained chickpeas, olives, tahini, lemon juice, ...

The more endurance sport and expeditions you do, the more you realise that "sports nutrition" is not necessarily the answer. Adopting a whole-food diet, with recipes like these Yoghurt Granola Recovery Food Pots, provides not only a tastier post-activity treat, but also a healthier alternative to processed sports supplements. Protein shakes and bars have their place—they are convenience foods, for occasions when you really do not have time. Much like convenience pre-packaged meals though, they are not a sustainable solution for good long-term nutrition—something that is vital to getting results in endurance sport and long distance expeditions. Whole foods, by definition, are foods made with minimal processing; they have not been tampered with or modified to make them longer lasting or to make them packable. Whole foods are made with ingredients that are as close as possible to their natural state. Minimal processing of food substances has multiple advantages: The na...

Horchata is a creamy and sweet drink from the Spanish city of Valencia; made from soaked, ground, and sweetened tiger nuts. The light and nutty flavour, along with its creamy texture, make for a great dairy alternative. This Horchata Porridge recipe uses Horchata in place of dairy milk, and has a fruity and tropical flavour thanks to other ingredients such as vanilla, banana, and cinnamon. This is one of my favourite pre-ride fuels. Ingredients 1/2 cup Rude Health Daily Oats 1 cup Tiger Nut Drink (or ½ Tiger Nut Drink ½ water for less sweet porridge) 1/2 ripe mashed banana 1/4 teaspoon vanilla extract/powder 1/4 teaspoon cinnamon Optional toppings: Desiccated coconut Dried apricots Blueberries Chopped walnuts Nut butter Method Combine oats, mashed banana, cinnamon, vanilla and Tiger Nut Drink in a pan Simmer for 3-4 minutes, stirring occasionally until desired consistency Pour porridge into a bowl and add toppings of choice >> Shop Rude Health Tiger Nut Drink h...

Lactose intolerance is common in my family, and there are many cyclists that actively avoid dairy products. Personally I drink a lot of milk, but enjoy experimenting with dairy-free alternatives too. This Hazelnut Hot Chocolate is a warming super-food treat. Ingredients 350 ml Rude Health Hazlenut Drink 2 tsp Nature Creative Raw Cacao Powder 1 tsp Honey or Agave Syrup (Top with whipped cream if you wish) Method Gently heat the Hazelnut Drink in a milk pan, being careful not to boil Once steaming, pour around 50 ml into a tall glass, and add the Raw Cacao Powder and honey Stir the mixture well, until there are no lumps Add the rest of the hot Hazlenut Drink, and keep stirring Serve immediately, with a squirt of whipped cream and a dusting of cacao powder for decoration

Muesli bread... a convenient way of getting your oat boost! This bread-maker recipe is one of my favourites, and super easy to follow. Slow release carbs at their best. The seeds and coconut in the Rude Health Super Seed Muesli give the bread a great crunch, while the oats and spelt flour provide a lovely taste and soft fluffy texture. Enjoy straight from the machine, with some nut butter and honey. Ingredients 1 tsp Yeast 1 tsp Salt 2 tsp Sugar 25 grams Butter 75 grams Rude Health Super Seed Museli 150 grams Strong White Bread Flour 150 grams Rude Health Sprouted Spelt Flour 200 grams Wholemeal Flour 360ml Water Method Place all ingredients in the bread-maker tub, in the order listed above Place on the programme for a large size normal wholemeal loaf (not rapid cook) Wait (normally 5 hours). Smell the beautiful fresh bread cooking. Enjoy.

This low-fat, high-protein banana bread recipe is an adapted version of a childhood favourite. It has all the sweetness and flavour of your traditional banana bread; but also delivers added vitamins, fibre, and protein, to help kick-start your recovery. Ingredients 6 scoops - MultiPower 100% Pure Whey Protein powder 3 ripe bananas 3 free-range eggs 1 ½ cup water 1 cup ground almonds 1 cup plump sultanas and/or chopped dates ½ cup milled flaxseed ½ cup  Rude Health  Smoothie Oats ½ cup chopped walnuts (optional) 4 tsp runny honey 2 tsp coconut oil - melted   1 tsp ground ginger 1 tsp ground cinnamon 1 tsp baking powder Method Pre-heat the oven to 160°C Line a loaf tin with baking parchment Mash the bananas and whisk the eggs in a large bowl. Add the water, honey and melted coconut oil, and ensure the mixture is well combined Add the protein powder, almonds, sultanas, flaxseed, oats, ginger, cinnamon and baking powder Stir the m...

So far for #TryJanuary , I've provided #RudelyAlternative dairy-free recipes for Hot Chocolate , Almond Banana Pancakes ,  Dairy-free Porridge , and a Turmeric Latté . In this post, I've saved one of the best till last... welcome to the 'Ultimate Oatmeal' - with banana, chia seeds, almonds and dates... Oatmeal is ancient porridge, and it produces an incredibly smooth and satisfying warming breakfast (or snack). To get the most of your oatmeal, you are best to soak it overnight; it helps to plump up the texture, and provide a more satisfying meal. In this recipe, I add bananas and chia seeds to the mix; to provide extra richness, and a creamier texture. Ingredients (Serves 2) 100 ml Rude Health Oatmeal 150 ml Rude Health Oat Drink 150 ml cold water 2 tbsp chia seeds 1 tbsp of chopped dates 1 banana 1/2 tsp cinnamon Maple syrup and almond butter for topping Method The night before: Soak your oatmeal in a glass bowl with the water (stir before ...