this is a really easy to make curry dish – it only uses 5 x basic ingredients !!  you can marinate the sauce while you are out riding – then cook it while you wash bikes and yourself post ride.

for 2 x people – you need –

• 1 x 300 g bag of quorn “chicken” pieces – thawed is ideal but frozen is ok
• 1 x good squirt of tomato sauce or puree
• 3 x tablespoons of plain yogurt
• 1 x tablespoon of curry powder (hot or mild)
• 1 x sliced onion
• 1 x teaspoon of grated ginger – 1 or 2 x chopped green chillies (both optional)
• steamed or boiled rice

to make –

• tip all ingredients – including optional extras – into a bowl and mix together
• let the mix marinate for at least 1 x hour (while you are out riding ??)
• to cook in oven –
• heat oven to 180 o c
• transfer curry mix to a deep ovenproof dish and cover in tin foil
• put dish in oven and bake until curry is thoroughly cooked – around 1 x hour
• to cook on hob –
• tip curry mix into saucepan
• heat to a simmer and cook for 30 x minutes checking everything is thoroughly cooked
• serve on top of steamed or boiled rice with chopped coriander to garnish

 

maybe the ultimate healthy hotpot – easy to make, packed with muscle mending proteins and warming, hearty flavours.

for 2 x very hungry cyclists you need –

• 1 x yellow pepper – chopped into bite sized chunks
• 1 x red pepper – chopped into bite sized chunks
• 6 x vegan sausages (frozen)
• 1 x red onion – peeled and finely diced
• 2 x cloves of garlic – crushed and diced
• 1 x teaspoon of smoked paprika
• 6 x sprigs of fresh thyme
• 2 x sprigs of fresh rosemary
• 2 x 400 g tins of chopped tomatoes
• 2 x tablespoon of olive oil
• 1 x 400 g tin of cannellini beans – drained and rinsed
• 1/2 teaspoon of chilli flakes
• 1 x teaspoon of balsamic vinegar
• 2 x tablespoons of tomato puree
• 225ml red wine (optional)
• 125 ml vegetable stock
• 1/2 teaspoon of marmite/vegemite
• 1 x teaspoon worcestershire sauce (optional)
• 100 g of fresh chopped kale – stalks removed
• salt and pepper to taste (optional)
• pitta breads (optional)

to make –

• pre heat oven to 180o c
• line a large baking tray with grease proof paper
• core both peppers and chop into bite sized chunks – put them in a mixing bowl
• add smoked paprika, a tablespoon of olive oil + salt (optional) and pepper to the bowl and mix
• tip the coated peppers onto the lined baking tray
• add the vegan sausages to the baking tray
• put baking tray in hot oven for 20 / 25 minutes
• heat a tablespoon of olive oil in a large stock pot or sauce pan over a medium heat
• add diced red onion and an optional pinch of salt – cook and stir for 2 x minutes
• add garlic, chilli flakes, rosemary and thyme and cook for 1 x minute
• add tomato puree and balsamic vinegar – stir for 1 x minute
• add red wine (optional) – simmer mix for 3 x minutes
• add cannelloni beans, chopped tomatoes, stock, marmite and worcestershire  sauce (optional)
• simmer mix for 10 x minutes – stirring to prevent sticking on bottom of pan
• remove peppers and sausages from oven – checked they are cooked through
• chop sausages into bite sized chunks before adding them and roasted peppers to the saucepan
• allow the hot pot to simmer for 5 x more minutes
• add chopped kale to the mix
• simmer for a 3 x minutes – removing thyme and rosemary stalks
• then dish up with a warm pitta bread each (optional)

this recipe makes plenty of comforting and nourishing hot pot that will revive tired muscles and set you up for a big day in the saddle tomorrow.  it will fill a couple of hungry cyclists up – with a bit left over for lunch / post ride snack next day. 

 

when time is tight – you have other things to do – just in from a spinning class  or craving something tasty – this simple to make and super healthy vegan curry will save the day.

for 2 x hungry people you need –

• 1 x table spoon of coconut or other cooking oil
• 1 x red onion – diced
• 1 x garlic clove – crushed and chopped
• 2 cm piece of ginger – grated
• 1 x large pepper – de-seeded and sliced
• 1 x small packet of quorn “chicken” pieces or half a large packet
• curry powder to taste
• 1 x 250 g packet of pre cooked rice – your favourite flavour
• 1 x packet of spinach leaves
• 1 x lime – optional
• 2 x naan breads – optional

to make –

• melt cooking oil in a wok or large pan over a medium heat
• add onion and stir-fry for 1 x minute
• add garlic and ginger and cook for another minute
• throw in the “chicken” – pepper and half the curry powder you ll be using
• stir fry for a couple of minutes – until “chicken” is starting to thaw and colour slightly
• separate any chunks of rice by squeezing the packet – then add rice to the pan
•  add 2 x tablespoons of water to the mix and stir fry until the quorn is cooked through
• add some more curry powder if you like along with the spinach
• stir the mix until the spinach has wilted to your liking
• serve your curry and rice with a squeeze of lime juice – and a warmed naan bread – both optional

this simple to make dish is super healthy – it ticks so many boxes by helping with recovery – replacing any carbs used today or getting ready for tomorrows activities – while the protein in the quorn helps tired muscles heal and the vitamins in the veg keep you bulletproof.

 

a tasty dinner – that is easy to make and will replace lost carbs from today’s efforts on the bike or put some fuel back in the tank ready for tomorrows spin out.  

for 2 x hungry people you need –

• 1 x tablespoon of coconut oil, olive oil or similar
• 1 x red onion – diced
• 2 x garlic cloves – crushed and finely chopped
• 2 x sprigs of fresh thyme – or 1 x teaspoon of dried
• 1 x 400 g tin of chopped tomatoes
• packet of bought vegan – quorn or similar “meatballs” we used spinach and kale – and often use a version made from peas
• packet of baby spinach leaves
• 3 or 4 balls of dried or fresh tagliatelle per person
• stock cube – optional
• bunch of fresh chopped basil leaves to garnish
• grated or soft cheese (optional)

to make –

• pre heat oven to 200o c – or per instructions on meatballs packet
• spread meatballs onto baking tray and place in centre of hot oven – for around 15 minutes – as per instructions of packaging
• bring a pan of water to the boil ready to cook pasta
• add cooking oil to large wok, frying pan or saucepan pan over a medium heat
• add onion, garlic and thyme hot melted oil to fry for 2 x minutes or until they start to soften – stirring all the time
• add chopped tomatoes and half can of water or stock (optional)
• bring mix to a boil – reduce heat to a simmer
• add balls of tagliatelle to boiling water and cook for around 5 x minutes or to your taste
• drain the water from the pasta
• remove meatballs from oven and check they are all cooked through
• add meatballs and spinach to tomato sauce and simmer from a couple of minutes
• to serve there are 2 x options – place pasta onto plates and cover in meatballs and sauce or we tend to add the pasta to the meatballs and sauce – mix up and serve
• garnish with basil leaves and grated or soft cheese (both optional)

a hearty low fat dinner – full of much needed carbs to recover or prepare for you next bout of hard exercise – enjoy with a cheeky glass of wine for the full effect 

 

 

 

laden with slow release carbs and proteins this hearty vegan chilli will help re fill your fuel tank while also helping to build and repair the muscles used on your rides.

for 2 x hungry cyclists you need –

• 2 x medium / large sweet potatoes – roughly peeled and cut into chunks
• 2 or 3 x tablespoons olive oil or similar
• 1 x red onion – finely sliced
• 1 x large or 2 x medium sized red peppers – sliced
• 2 x garlic cloves – crushed
• 3 x teaspoons of chipotle paste
• 1 x teaspoon of ground cumin
• 1 x 400 g tin of chopped tomatoes
• 1 x 400 g tin of kidney beans – drained and washed
• optional – salt and pepper – sour cream – soft creamed cheese – grated cheese – fresh coriander leaves

to make –

• pre heat you oven to 200o c / gas mark 7
• put sweet potato pieces on a baking tray – in a single layer – coat with 1 x tablespoon of oil + sprinkle with salt and pepper (optional)
• put tray into hot oven for 20 x minutes
• then pour remaining oil into a saucepan over a medium heat
• add the sliced red onion and red pepper – with a pinch of salt (optional) and cook for 6 – 8 minutes until soft
•  add the crushed garlic, chipotle paste and ground cumin to the saucepan
• stir the mix and cook for 2 minutes
• pour in the drained kidney beans and chopped tomatoes
• simmer for 10 x minutes
• have a look at sweet potato in oven – which should now be soft
• remove sweet potatoes from oven and tip into saucepan
• serve chilli into bowls and add optional seasoning, toppings and garnishes

*enjoy this healthy vegan chilli – it replaces used carbohydrates and the proteins will help in the repair process of tired muscles from today’s exercise – but if you have had a rest day – the chilli  will also go a long way to fuelling  tomorrows efforts – especially if eaten fairly late in the evening*

 

a simple to make stew which can be prepared and then left to cook in slow cooker while you are out riding – quickly made on your return to re fuel or for dinner on a rest day. 

for 2 x hungry cyclists you need –

• 1 x tablespoon of olive or coconut oil
• 1 x packet of quorn fillets or pieces
• 2 x quorn sausages
• 2 x carrots (chopped)
• 2 x tomatoes (chopped)
• 1 x onion (chopped)
• 2 x fresh chillies (chopped – seeds in for hot – seeds out for mild)
• 2 x cups (350ml) of stock
• 1 x tin of white (butter or cannelloni) beans – optional
• fresh parsley

to make –

• warm oil in a large pan (with lid) over a medium heat
• add quorn sausages and chicken pieces to pan to brown
• after a couple of minutes – chop sausages into 4 x pieces and fillets into chunks
• add all veg to pan  along with stock – put lid on and bring mix to boil
• reduce heat and simmer for 45 x minutes
• add beans for last 10 x minutes if including them
• serve up and garnish with chopped fresh parsley
• boiled rice or crusty bread are good with this

*this can also be made in a slow cooker – quickly brown sausage and chicken pieces – add all other ingredients with a little extra stock – and cook on “low” setting for around 4 x hours (while you go for a ride)*