Category: Rest Days

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Simple Vegan Veg Tart

this simple to make veg tart is prepared in minutes and will use up any bit of veg you have in the fridge or veg rack 

simple vegan veg tart

you need –

  • 1 x sheet of ready rolled puff pastry
  • 1 x baking sheet or grease proof paper
  • 2 x tablespoons olive oil
  • 1 x red onion – finely sliced
  • 1 x courgette – finely sliced
  • 2 x peppers – finely sliced
  • 2 x garlic cloves – crushed and chopped
  • 10 x cherry tomatoes – halved
  • handful of fresh basil leaves – torn up
  • handful of grated vegan cheese
  • 1 x teaspoon of chilli flakes

to make –

  • pre heat oven to 220 oc / 200 o c fan or gas mark 7
  • lay out baking sheet or grease proof paper in oven to warm up
  • roll out the puff pastry onto baking tray / grease proof paper
  • score round the inside edge of pastry  – about 1 x cm from edge – with knife, be careful not to cut all the way through.  this will encourage the tarts edge to rise
  • place scored pastry on baking sheet / paper into oven and bake for 15 x minutes
  • while pastry bakes – heat oil in large frying pan / wok over a medium heat
  • fry red onion, courgette and peppers for 5 x minutes – stirring regularly
  •  place garlic and tomato halves into pan and fry for 5 x more minutes
  • season to taste with salt and pepper and stir in the torn basil leaves
  • after 15 x minutes – remove pastry from oven and place on a chopping board
  • pile the cooked veg mix on top of pastry and spread it out to cover
  • sprinkle grated vegan cheese over the tart – along with chilli flakes and extra oil if you like
  • slice the tart into pieces and serve with a green salad and / or garlic bread

this warm tart will cheer you up after a hard day, it makes for a great rest day lunch or our favourite is to chill out with a cold beer or glass of wine and have one of these for supper

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Easy Vegan Pitta Bread Pizzas

these quick and easy pizzas are great anytime you fancy a healthy snack that feels naughty – but are actually very nice

pitta bread pizza

you need –

  • a pitta bread or two per person
  • tomato puree
  • grated cheese – we use a vegan option – violife that melts beautifully
  • optional chopped toppings – go wild with –
  • peppers
  • mushrooms
  • chillies
  • spring onions
  • sweet peppers
  • tomatoes
  • chilli flakes – optional
  •  basil or mixed herbs

to make –

  • pre heat oven to 180 o c
  • arrange pittas on a rack – we use our grill tray
  • spread each pitta with tomato puree
  • sprinkle chopped toppings evenly over the pitta
  • sprinkle topping with herbs / chilli flakes
  • cover pittas with grated cheese
  • put tray in hot oven for 5 / 10 minutes – until cheese is melted but pittas are not burnt
  • carefully remove and enjoy

these wonderful hot snacks can quickly be made post ride, as an early evening snack, with a drink, a simple lunch – when friends drop by – in fact anytime really and they never fail to impress 

 

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Healthy Vegan Bran Cake

this is one of our long time favourites – its shockingly simple to make – as as healthy as a cake can be – great with a brew on a rest day. 

vegan bran cake
vegan bran cake

you need –

  • 1 x cup of all bran cereal
  • 1 x cup of mixed fruit or raisins
  • 1 x cup of sugar – any version – soft brown works well
  • 1 x cup soya milk
  • 1 x cup self raising flour

to make – 

  • soak the all bran, fruit, sugar and milk in a bowl overnight or 2+ hours
  • add the flour and mix well
  • pre heat oven to 180o c
  • line a 24 x 12 x 7 cm cake tin with grease proof paper
  • tip mix into lined cake tin
  • place tin into centre of oven for 1 x hour
  • remove and allow to cool
  • slice and enjoy on its own or with your choice of spread or soft cheese

a great way of adding some extra fruit and fibre to your daily diet – this low fat treat will disappear overnight (it does in our house !!) 

 

 

 

 

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Omelette

ideal rest day breakfast or lunch – fill your omelette with your favourite veg’s – or raid the fridge and use up fresh odds and ends.  eggs and cheese provide tired bodies with lots of protein to rebuild muscles. 

omelettes
recovery day omelette

you need –

  • selection of chopped mushrooms – peppers – tomato – spring onion – chillies
  • 3 x eggs whisked together in a bowl / jug  + salt and pepper ( optional )
  • grated cheese ( non dairy versions are available )
  • coconut or olive oil – butter ( or similar )
  • oven proof frying pan ( with metal handle )
  • optional – mixed herbs – spinach

to make –

  • pre heat your ovens grill – removing the grill pan while its cool
  • melt cooking oil in frying pan over a medium heat
  • add chopped veg’s and fry for a couple of minutes – till softening
  • add a little extra cooking oil if needed – to prevent omelette sticking
  • pour in egg mix
  • add any optional spinach or herbs
  • jiggle pan so egg covers the veg’s evenly
  • cook for 2 / 3 x minutes – until edges are browning slightly
  • sprinkle with grated cheese
  • put frying pan under hot grill for 2 / 3 minutes – until eggs are cooked and cheese is melted – omelette should also be loose on bottom of pan if shaken
  • tip cooked omelette onto a plate – folding in half

*a great start to your well earned day off – enjoy with a slice off bread for a more filling meal – a dollop of tomato sauce or chutney will add a spicy kick*

 

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Vegan Chocolate Brownies

quick and easy to make post ride or rest day treats – to make vegan versions use strong dark chocolate ( 80%+ ) and vegan protein / cocoa powder

chocolate brownies
chocolate brownies

you need –

  • large bar – 170 / 200 g – dark chocolate ( 80%+ vegan? )
  • 170 g self raising flour
  • 50 g light olive oil
  • 230 g soya milk
  • 180 g brown sugar
  • 30 g chocolate protein  or cocoa powder ( vegan? )
  • 15 g vanilla extract
  • optional – pinch of salt – raisins – sultanas – goji berries – cherries

to make – 

  • pre heat oven to 160o c
  • line a medium sized ( 20 cm square or 28 x 18 cm ) baking tray with grease proof paper
  • warm a heatproof bowl over a pan of simmering water – make sure bottom of bowl stays out of the water
  • break 150 g of chocolate into pieces and put them into the bowl to melt
  • sieve the self raising flour and protein / cocoa powder into another bowl
  • add brown sugar – salt (if used) and vanilla extract to the flour / powder bowl and mix well
  • then add the olive oil – soya milk and melted chocolate to the bowl and mix well
  • roughly chop or grate the remaining chocolate and add to the mix along with any optional fruit
  • pour the mix into the lined baking tin – spread the mix out evenly
  • put tray in pre heated oven for 20 / 25 minutes – until the the outside is browned while the inside remains moist
  • remove from oven – allow to cool and chop into squares

* these are great with a coffee after a long ride or relaxing on a day off – but beware that they won t be around very long*

 

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Vegan Flapjack

the best tasting and easy to make version of this timeless favourite – great fuel on the go – as well as a pre and post ride snack.

vegan flap jacks
vegan flapjacks

you need –

  • 150g coconut oil
  • 90g brown sugar
  • 90g maple syrup or agave nectar
  • 170g porridge oats
  • 75g rasins or mixed fruit
  • 75g mixed chopped nuts – sunflower, chia, linseeds, mixed seeds, pistachio nuts can be included
  • 1 x peeled and mashed banana

to make –

  • pre heat your oven to 160o c or 140o c if its fan assisted
  • line a medium sized – 20 cm square or 18 cm x 28 cm baking tray with grease proof paper (top tip – scrunch it up 1st – then it covers the tray better)
  • in a pan over a moderate heat – melt the coconut oil, brown sugar and maple syrup / agave nectar together (don t overheat)
  • remove pan from the heat and mix in the oats, fruit, nuts and mashed banana
  •  tip the mix into the lined baking tray and spread / flatten the mix with back of spoon
  • put baking tray into oven to bake for 30 – 35 minutes (till golden on top)
  • remove baking tray from oven and allow to cool
  • place a chopping board on top of tray, tip over to remove flapjack
  • remove grease proof paper and chop flapjack into squares
  • store in an airtight container (best for around 3 days if they last that long)

*these don t last long in our house – lovely with a coffee – 1st thing in morning – heading out the door to ride – foil wrapped in our jersey pockets for fuel while out on the bikes or to kick start the re fuelling process  on our return.*