Sunday, 6 January 2013


The stuff i use to keep me going:

This is my go-to Flapjack recipe:

This is my favourite flapjack recipe. The addition of condensed milk makes then really gooey - a bit like the ones from M&S!


Porridge Oats (a mixture of muesli and oats works well), 500g
Butter, 300g
Golden Syrup 4 serving spoons
Unsweetended condensed milk, half a tin
Demerera sugar, 340g

1) Preheat the oven to 160 degrees celcius, you may need to search the web to find a conversion to gas mark (1-9) which many ovens are in.
2) Line the baking tin with baking parchment, this doesn't have to be neat.
3) Melt the butter in a large saucepan over a medium heat.
4) Add the sugar and syrup. Keep heating and stirring until all is melted and mixed. Don't rush by turning the heat up, the sugar will start to caramelise etc. If it starts to boil take it off the heat!
5) Add the condensed milk and mix.
6) Gradually add the oats, folding them in. All the oats should be coated, and the mixture quite dense, but still sticky. Don't add so many oats that the mixture becomes dry.
7) Pour the mixture into the tins and spread about so that it lines the tin to a depth of 2-3cm. Fill as many tins as necessary! Don't squash the mixture in, just spread it evenly.
8) Bake in the oven for ~15mins. If using top and middle shelves swap half way through so they cook evenly.
9) You should take them out when they just start to go brown round the edges, don't leave longer than this. If they're still squidgy in the middle that's fine, they set on cooking

Hi Caffiene German world war 2 Chocolate anyone?

It tastes alright, not very sweet but not bitter either, nice little pick me when cycling and getting tired....ZZZZZZzzzzzzzzz!!!!!!
btw: you get two layers of chocolate and the tin is a similar size to to tin of KIWI show polish


Found this set of sandwichs for cycling, some pretty shocking combos
i found it from a link to which also had loads of tour de france food tips here

Spicy Roasted Almonds adapted from the Almond Board of California

1 egg white
1 tbsp water
2 cups whole raw almonds
2 tsp ground cumin
1 tsp ground coriander
2 tsp kosher salt
1 tsp cayenne
1 tsp red pepper flakes

1) Preheat oven to 275F and line a baking sheet with parchment paper.
2) In a medium bowl, whisk egg white and water until foamy. Add almonds, toss to coat, and let sit for a few minutes and then drain in a colander.
3) Meanwhile, in another medium bowl, combine cumin, coriander, salt, cayenne and pepper flakes. Stir to combine.
4) Add almonds to spice mixture and toss thoroughly to coat.
5) Spread almonds in a single layer on prepared baking sheet. Bake for 10 minutes, and then increase oven temperature to 350F. Roast for 5-10 minutes or until almonds begin to brown and become fragrant.
Let cool completely. Store in an airtight container.

 Yet to be tried....

Looney Balls
One winter, I grew tired of buying sports-nutrition bars, so I made my own. I brought some for my friends to sample one morning before climbing snow-packed roads above Boulder, Colorado, and they were a hit. Ever since, my homemade energy treats have been known as Looney Balls. For variety, substitute your favorite dried fruits and nuts.

2 2/3 cups rolled oats
1/4 cup finely chopped pistachios
1/2 cup dried cherries
1/2 cup pumpkin seeds
2 tsp cinnamon
1/2 cup almond butter or cashew butter
1/2 cup honey or agave nectar
1 tsp. vanilla extract
1/3 cup mini chocolate chips

In a mixing bowl, combine 2 cups oats, dried cherries, chocolate chips, pistachios, pumpkin seeds, and cinnamon. Stir in honey, almond butter, and vanilla. If dough is not sticky, add honey. Pour remaining oats and pumpkin seeds into food processor and grind until coarse and spread over a plate. Moisten hands and roll dough into 1-inch balls, then coat in oats/pumpkin seed powder. Store in fridge. To enjoy on a ride, seal individual balls in plastic wrap and stuff into a hydration pack or jersey pocket. Makes 17 balls.

Per Serving: Calories 150 Carbs 23g Fat 5g Protein 4g

Allen’s Rice Cakes
Through his work with Lance Armstrong and other Tour de France riders, Dr. Allen Lim became recognized as a top exercise physiologist. Now, the owner of Skratch Labs in Boulder, Colorado, focuses on promoting simple, effective sports nutrition. He is the author of “The Feed Zone,” which includes many recipes tailored for cyclists. These rice cakes are one of his favorites—and wildly popular among professional road teams.

2 cups uncooked calrose or other medium-grain “sticky” rice
3 cups water
8 oz bacon
4 eggs
2 tbs liquid amino acids or low-sodium soy sauce
brown sugar
salted and grated parmesan (optional)

Combine rice and water in a rice cooker. While rice is cooking, chop bacon then fry in a medium sauté pan. When crispy, drain grease and soak up excess fat with paper towels. Beat the eggs in a small bowl and then scramble on high heat in the sauté pan. Don’t worry about overcooking the eggs—they’ll break up easily when mixed with the rice. In a large bowl or in the ricer cooker bowl, combine cooked rice, bacon, and scrambled eggs. Add liquid amino acids (or soy sauce) and brown sugar to taste. Mix, then press into an 8- or 9-inch square baking pan until the mixture is about 1 ½-inch thick. Top with more brown sugar, salt to taste, and grated parmesan. Cut into 10 cakes, and wrap individually.

Per serving (1 cake): Calories 225 Fat 8g Carbs 30g Protein 9g

Apple Walnut Red Quinoa
Quinoa packs more protein than any other grain, and it’s high in fiber. Enjoy this sweet, crunchy treat as a snack, or a side dish with lunch.

1/2 cup dry red quinoa
1/2 cup Walnuts
1 large Fuji apple
3 Tbs balsamic vinegar
1/3 cup dried cranberries
1/4 tsp cinnamon
2 Tbs olive oil

Prepare quinoa in a rice cooker, or on the stove according to directions. Meanwhile, finely chop one cored Fuji apple in a food processor and set aside. Repeat with walnuts. Mix apple, walnuts, and dried cranberries in a bowl and add cinnamon. When quinoa is done cooking, add to the mix. Pour balsamic vinegar and olive oil over the mixture and stir. Serve alone, or add to a salad. Makes seven servings.

Per Serving: Calories 144, Carbs 17g, Fat 8g, Protein 2g

Super food....Beans

A little excerpt from bicycling weekly (Mar 8th 2013)
On long training rides, aim to get about 200 to 300 calories an hour—try fig bars, bananas, and energy bars. Guzzle one 20- to 24-ounce bottle of sports drink or water an hour. “Practice eating and drinking during training,” says Anne Guzman, sports nutrition consultant for Peaks Coaching Group.

Postride, quickly replenish with foods that have a 4-to-1 ratio of carbs to protein, like nut butter on whole-grain toast.(relevant to multi day rides)

When looking at replacing meat with veggies but stil cycling, these foods came up:
Savory Substitutes
How to keep your hearty meal hearty--without the meat
TacoGround beefLentils and cheese
LasagnaGround beefBlack beans
Burger bunBeef or turkey pattyA patty of lentils, pinto and garbanzo beans
PastaChopped chickenTofu, pressed in paper towels then marinated
Stir-fryPorkSeitan (wheat meat)

Perfect Post Training Supper

Cup of tea anyone.

Convenience foods

Post Ride Drinky Poo's

Flourless chocolate, banana, almond & honey cake



Here is what you will need to make this simple to prepare cake…
  1. 200g 70% dark chocolate (as good as you can afford)
  2. 120g runny honey
  3. 175g ground almonds
  4. 3 medium sized ripe bananas (not overripe though)
  5. 3 large eggs
  6. 10g baking soda / bicarbonate of soda
  7. Flaked almonds to make the top look pretty


  1. Preheat your oven to 160C /320F
  2. Line a rectangular loaf tin (approx 20cm x 10cm x 6cm high) with greaseproof paper / baking parchment
  3. Break the chocolate into small pieces and melt in a glass bowl places over some boiling water in a pan
  4. Mix the honey, almonds, melted chocolate and baking soda in a mixing bowl
  5. In a separate bowl, mash the bananas (but not to a pulp) and stir in one whole egg and two egg yolks
  6. Beat the two remaining egg whites until they reach the hard peaks stage
  7. Mix the banana mixture with the almond, honey and chocolate mixture
  8. Gently fold in 1/4 of the beaten egg whites
  9. Fold in the remaining 3/4 of beaten egg whites gently with a spatula
  10. Pour the mixture into the lines loaf tin & scatter flaked almonds over the top
  11. Bake in the pre-heated oven for 1h 10mins then turn the over off and leave to ‘rest’ in the oven for 20 minutes
  12. Remove from oven and turn onto a wire cooler
  13. Enjoy!
Perfect as a post ride treat. Or why not wrap some in cling film or a sandwich bag and shove it in your back pocket for a great pick me up whilst out on the bike?

John Torode’s Flapjack
6 sheets of rice paper (edible) 
50grs butter 
50grs treacle 
50grs golden syrup 
50mls maple syrup 
50grs Dried apples 
50grs Dried figs 
50grs Dried mango 
50grs Sultanas
50grs Raisins 
50grs Dried mixed fruit 
100grs granola
100grs porridge oats 
50grs Dried Milk powder 
I packet popping candy 

1. Pre-heat the oven to 160c and grease a 30cm x 20cm 3cm deep tinand line with rice paper.

2. Put the butter, treacle, golden syrup and maple syrup in a pan andbring to the boil. Once it boils take it off the heat a put to one side.

3. Mix all the rest of the ingredients together well in a largebowl.

4. Add the melted butter, treacle and syrups into the large bowl and mixvery well until it is coated.

5. Spread the mix in the tin and use a sheet of rice paper to push it alldown firmly.

6. Leave the rice paper on the top and put it in the oven and cook for20minutes or until firm.

7. Take from the oven and leave to cool completely before turning outwith the rice paper still on both sides.

8. Cut into long strips or squares.

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