Cycle friendly food – easy-to-make recipes to get you going

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  Courtesy Nectar

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  Courtesy The Cycle Bistro

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  Courtesy The Cycle Bistro

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  Courtesy The Cycle Bistro

Stacie Overton Johnson

Out and about on your bike? We compile recipes from The Cycle Bistro and Nectar juice bar for healthy, slow-burning snacks that are simple to make and stow easily in your backpack.

Nectar

Recipe by Mira Naaman, Nectar's co-owner and manager. The made-to-order juice bar is at Bodytree Studio on the corner of 26th and 11th streets in Abu Dhabi. The menu is packed with healthy juices and smoothies along with healthy snacks such as organic, raw kale chips and powerbites. Powerbites are Dh4 each or six for Dh20. www.lifeisnectar.com

The slow-burn powerbite

Yields 12 pieces

Ingredients

½ cup dates

½ cup rolled old-fashioned oats

¼ cup almonds

¼ cup almond butter

2 tbsp chia seeds

1 tbsp water

Method

Blend oats and almonds together in a blender or food processor (use a standard S blade). Add chia seeds, almond butter and dates. Blend until you get a cohesive texture. Add water to help bind ingredients if the mixture is too dry. Roll into bite-size balls by hand. These will remain in the refrigerator for one month or on the counter for two weeks.

Naaman says: “Oats are a great way to fill up with an excellent source of fibre and have been found to lower bad cholesterol and keep your heart healthy. Dates are a great source of vitamins and minerals and offer fibre and slow-releasing sugar to boost performance during cycling. Almonds are a great source of healthy fats perfect for endurance and are high in vitamin E, magnesium and potassium for sore muscles. Chia seeds were used by the ancient Mayans for endurance during long treks. They’re an excellent source of energy and omega 3-6 fatty acids.”

The extra clean-kick powerbite

Yields 12 pieces

Ingredients

½ cup raw cashews

1 tbsp powdered matcha

½ cup dried coconut (unsweetened)

¼ cup organic raisins or sultanas

1 tbsp raw honey or maple syrup

1 tbsp coconut oil

Water, as needed

Method

Blend cashews and matcha powder together until mixture resembles sand. Do not overblend. Add dried coconut, raisins, honey and coconut oil. Blend until mixture combines. Add 1 tsp of water should the mixture need to bind. Roll into bite-size round balls by hand.

Naaman says: “Cashews contain healthy fats to give energy. Matcha powder offers a clean caffeine kick to boost performance. Caffeine has been shown to increase exercise performance. Coconut oil and dried coconut provide great, healthy fats to keep you sustained for long cycles. Coconut oil is also great for staying full for longer and keeping your heart healthy.”

The Cycle Bistro

Recipes by Patrick Ikinofo, executive chef at this paleo-friendly cafe located inside The Cycle Hub, a cycling shop in Dubai Motor City. All items on the menu are gluten-free, sugar-free and dairy-free (04 425 6555)

Bacon-wrapped apples with avocado dip

Yields 1 serving (8 apple slices)

Ingredients

1 large green apple cut into wedges

6 rashers of turkey or veal bacon

½ large avocado

Method

Roast apple slices at 180°C for 10 to 15 minutes and cool. Pan-fry the bacon in a hot pan and cool slightly. Mash avocado with a fork, season with salt and pepper to taste. Wrap apple wedges in bacon and dip in the avocado mash. Chef Ikinofo, who follows a strict paleo diet, says: “When eating paleo, this is what we have to do. This provides a rich source of protein, fat, and fructose to give you the benefit of fast-burning and slow-burning energy.”

Beetroot and berry smoothie

Yields one smoothie

Ingredients

1 cup raw beetroot, peeled and diced

1 banana

½ cup frozen berries

½ cup coconut milk

½ cup water

1 whole egg

Honey to taste

Method

Place everything in a blender and add honey for desired sweetness.

Chef Ikinofo says: “I was reading a study [that showed] eating beetroots an hour before a workout or cycling will help dilate your blood vessels which, in turn, increases the amount of oxygen delivered to your muscles. So, if you can make a pre-workout smoothie that contains protein, fat, and beets – then bam!”

Roasted pumkin, tuna and egg salad

One serving

Ingredients

1 hard-boiled egg

200g roasted pumpkin

Tin of tuna in spring water

½ avocado

Handful of lettuce leaves

30ml of olive oil

Maple syrup to taste

Lemon juice to taste

Method

Place all ingredients in a bowl and dress with olive oil, a touch of maple syrup and a splash of freshly squeezed lemon juice. This is best for a post-workout meal.

Chef Ikinofo says: “If you train a lot, eat a post-workout meal with protein from meat, seafood or eggs along with starchy carbohydrates such as sweet potatoes or pumpkins. A two-to-one ratio of carbs to protein is a good place to begin. This quick and easy post workout salad will fill you up and give your body back what it’s lost.”