Your Favourite Recipe - The Start of the TR Cook Book

After seeing a poster link to this recipe

https://www.sbs.com.au/food/recipes/life-changing-loaf-bread

which looks interesting, healthy and portable I thought I would start a thread for your favourite ‘go faster food’ recipe. Perhaps a quicker dinner, post training ride meal, a bulk cook-and-keep-as-ready-meal or perhaps your favorite portable recipe? I’m personally particularly interested in any portable snacks, either for riding and generally nutritious bites, so if anyone has any then great!

Pressure Cooker Collard Greens (or kale, or whatever other greens you want to add)

Chop and saute 1 onion until translucent
Dice 3-4 cloves galric - add to onion for 30 seconds to release flavor
Transfer to pressure cooker
Add 16 oz of raw greens to pressure cooker
Add 2 teaspoons sugar
Add apple cider vinegar (several glugs)
Add 1 can chicken broth (or vegetable broth for the vegetarians)

Pressure cook 30 minutes

I eat a version of this for breakfast 6 days a week:


My mods: I use dairy milk and I skip the almond butter.
I make the quantity x 3, divide it into 4 portions and refrigerate them. It’s like eating chocolate pudding for breakfast :smiley:

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Right, I started this blog 2 years ago:

Quesadilla with black beans and cheese, served with brown rice with chicken taco topping, guacamole and jalapeño salsa

I mostly wanted to have some good reference material for myself as I’m not great at noting down recipes. A bike crash and a surgery put a hard stop to my blogging attempt, but I did manage to achieve my weight and bf goals so the diet definitely worked. If I were to do this again I’d post more nutritional data and maybe actual recipes :).

But maybe it will help someone with inspiration - this was done during the winter cut phase, so the macros on most meals are 30% protein, 50% carbs, 20% fat.

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I’ve tried similar breads, and they taste nice and all, but have always been massively calorific compared to a normal loaf!

What’s the name of the blog, link?

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My breakfast every day

1/2 cup of oats
150 gram cooked,mashed sweet potato (cook whole in oven for 45min to 1 hour before hand)
1 tablespoon maple syrup
30 gram of chopped medjool dates
1/2 teaspoon cinnamon
1/2 teaspoon ginger
3/4 teaspoon chia seeeds
1/2 teaspoon real vanilla extract (if its not real you will lose some of the carbohydrate gains)
1 cup of almond milk

Mix in a bowl, cover and put in the fridge overnight, I heat it up in the microwave or a stove top in the morning with a 1/4 cup of water to loosen it up, I found making enough for 3 mornings a time to be fine.

Macros should be around 95g carbs, 8g fat, 10g protein for 480 cal, enjoy the wonderful carbs!

quick dinner during the school year, though I eat this all the time during the summer as well. Total time is about 10min

Mix together in microwavable bowl:
1 cup slow-cooking oats
~3/4 cup broccoli (I just eyeball it, as with the other veggies)
~1/3 cup snow peas
~1/4 cup shredded carrots

add water to about 5/8, maybe 2/3 of the way in the bowl. this is tricky. you’ll have to eyeball trial and error to get the water amount right for your oats and your microwave

Put in a microwave on high for 3-4 minutes (you may have to heat it an additional minute if there is water at the bottom of the bowl)

As soon as you press “start” on the microwave, put an iron skillet on high heat. After 2 minutes, add a bit of vegetable oil, then crack two eggs into the skillet. scramble with a spoon. remove from heat.

Get the oats out of the microwave, season with pepper, dry ginger, and soy sauce. Add the scrambled eggs and mix well.

It’s about 500-600 calories, 60% CHO, 20% PRO, 20% Fat.

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This sounds so good, thanks for this. I’m a huge savory oatmeal guy!

This is a big breakfast I like before a long ride.

1/3 cup greek gods yogurt
1 package nature valley oats ‘n’ honey granola
1/4 cup egg protein (judee’s)
tbsp cashews
tbsp pumpkin seeds
tbsp almonds
(put all the nuts in a chopper and chop them up into ~1/8" parts)
tbsp coconut milk
tbsp shredded coconut

Mix it all in a bowl and eat it. Sometimes it’s a little dry so I’ll pour the liquid that collects in the yogurt container onto the mix.

ingredient kcal f c p
gg yogurt 100 4 12 3.5
granola 190 7 29 3
egg protein 95 0 1 20
cashews 90 7 4 2.5
pumpkin seeds 90 6.5 2 5.5
almonds 80 7 3 3
coconut milk 60 6 1 0
shredded coconut 36.7 3.33 1.33 0.3333
total 741.7 40.83 53.33 37.8333

Protein “ice cream”

2 frozen bananas
1 serving protein powder
1 cup of frozen yogurt
1 tsp vanilla extract
2 tbsp nut butter
Dash of cinnamon
Add all ingredients to a food processor
Mix til smooth
Add chocolate chips or shaved chocolate, coconut, Fresh berries and even more nuts

Boom “healthy” Ice cream

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My recipe for ‘energy porridge’ that seems to give me an extra 20 watts on long rides, especially in the winter!

Need to eat this at least 90 minutes before riding, ideally 2 hours before.

Half a mug of rolled porridge oats
Mug and a quarter of oat milk (my preference is Oatly the original)
30g of raisins
Teaspoon of cinnamon
Half a teaspoon of vanilla essence
10g of collagen protein powder
One small banana
Half a tablespoon of honey

Mix the oats and collagen protein powder in a pan
Add the oat milk
Heat and stir on a medium hob heat
Once thoroughly mixed add the raisins and vanilla and stir again
Add the cinnamon after that and continue to stir
Once cooked and to a consistency you like serve
Chop the banana and mix in
Add the honey on top

Enjoy :blush:

This carrot cake recipe without the icing makes excellent ride snacks! It’s excellent with icing as well, but a little messy for ride snack (great for dessert or post ride snack). Also allergen friendly as it doesn’t have dairy, eggs, gluten or soy, and can be made nut free as well. I and others in my group have a variety of dietary issues so we’re always on the hunt for fun items that are allergen friendly.

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Pre-ride breakfast
(double the recipe if more time to digest)

Half cup of quick cook oats
1 1/2 cup water (or milk)
1/2 tsp pumpkin spice. (UK peeps use mixed spice)
Cook in microwave for 4-5mins
Add on top half a chopped banana, 1 large tsp peanut butter and some brown sugar

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Every Wednesday I make the dough. Every Friday I make the pizza. The best pizza I’ve ever had! I typically use a vodka sauce, prosciutto, basil, and red onion.

Healthy salad type thing:

Base of Arugula, I use a whole package
Bell Pepper
Half of a red onion
Whole Avocado diced
Salsa
Beans
Quinoa
Corn
Drizzle on some lime juice

I also add sausage or rice sometimes.

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