Fuel Your Riding
Weekend wonders
Enjoy these substantial, nutritious meals after a long and tiring ride
Prep these in advance when you have time at the weekend and you’ll be glad of them to boost energy and nutrient levels after that big Sunday ride. Since they’re hearty and healthy and full of vegetables, you should feel satiated afterwards, and less likely to reach for the snacks later on. Why not make enough so that you have some left over for Monday?
Goulash Soup (DF*)
Gently spiced with caraway seed, this is an authentic Hungarian recipe that’s guaranteed to nourish your soul as well as your body. You’ll get two of your five a day by eating this satiating soup.
Details
• Prep: 10 mins
• Cook: 1hr 45 mins
• Serves: 4
Ingredients
• 600g stewing beef
• 2 tbsp plain flour
• 3 tbsp sunflower oil
• 1 tbsp red wine vinegar
• 3 onions, diced
• 2 celery sticks, diced
• 2 red peppers, diced
• 1 clove garlic, crushed
• 2 tbsp sweet paprika
• 1 tsp caraway seeds
• 1 tsp marjoram
• 1 tbsp tomato purée
• 200g tinned chopped tomatoes
• 750ml beef stock
• 400g potatoes, cubed
• 25g fresh flat-leaf parsley, chopped
• Soured cream (or dairy-free yoghurt*)
Method
01 Put the flour in a bowl, season and toss the meat in it to coat.
02 Heat 2 tbsp oil in a casserole dish and brown the beef in small batches. Set aside.
03 Add the vinegar, stir for a minute and then pour onto the beef.
04 Add 1 tbsp oil to the pan and sauté the onions, celery and peppers for 2 mins. Add the garlic, cover and leave to cook for 10 mins.
05 Stir in the paprika, caraway, marjoram, tomato purée, tomatoes, stock and beef. Bring to the boil, cover and simmer for at least 1hr, until the beef is tender.
06 Stir in the potatoes and simmer for 30 mins. Season and add the parsley. Serve with soured cream (or dairy-free yoghurt) and bread.
Nutritional analysis
• 455 kcals • 15g fat • 4g saturates • 36g carbs • 11g sugars • 6g fibre • 42g protein • 1.4g salt
Key ingredient Beef
As well as being a great source of complete protein (containing all nine essential amino acids that our body can’t produce on its own), beef also contains vitamin B12 (needed to form red blood cells), and haem iron, which is essential for oxygen transport in red blood cells. Haem iron is only found in animal products and is easier for your body to use than non-haem iron, found in plant foods.
Vegetarian Moussaka (V)
Loaded with your five-a-day and more, this veggie version of the classic Greek dish that’s often made with lamb mince is fresh, well-balanced and extremely tasty. Pre-prep it before your cycle then pop it in the oven while you have your post-ride shower.
Details
• Prep: 10 mins
• Cook: 1 hr 10 mins
• Serves: 4
Ingredients
• 2 large aubergines, sliced lengthways
• 4 tbsp olive oil
• 2 red onions, sliced
• 1 fresh green chilli, deseeded, chopped
• 3 cloves garlic, sliced
• 2 courgettes
• 2 peppers (1 red, 1 yellow)
• 8 mushrooms, chopped
• 1 tin chopped tomatoes
• 1 tsp thyme
• 25g fresh basil
• Pinch of brown sugar
Topping
• 60g butter
• 60g plain flour
• 500g milk
• 50g feta cheese
• 2 eggs, beaten
• ¼ tsp grated nutmeg
Method
01 Lay the aubergine out, sprinkle with salt, leave for 30 mins and then wipe dry.
02 Heat 1 tbsp oil in a pan, fry the slices 2 mins each side, set aside.
03 Heat 1 tbsp oil in a saucepan and fry the onions, chillies and garlic for 3 mins.
04 Stir in the courgettes, mushrooms and peppers, cook for 5 mins. Add the tomatoes and thyme, cover and simmer for 30-35 mins. Season and add the sugar and basil.
05 Heat the oven to 180°C/ gas mark 4. Melt the butter in a saucepan, stir in the flour for 2 mins.
06 Gradually whisk in the milk and stir until you have a thick sauce, then melt in the feta. Remove, leave to cool. Beat in the eggs. Season and add nutmeg. Pour some ratatouille into a baking dish, cover with a layer of aubergines, repeat until filled. Pour over the topping. Bake for 30 mins.
Nutritional analysis
• 545 kcals • 35g fat • 15g saturates • 35g carbs • 21g sugars • 10g fibre • 18g protein • 0.9g salt
Key ingredient Aubergine
You’ll get plenty of fibre from this plant that’s thought to have originated in India. It also contains Vitamin K and manganese that help to keep your bones healthy.
Food Fight!
RIBEYE VS SIRLOIN
A ribeye is taken from the rib section of the cow, while a sirloin is removed from the rear-back portion. But how does that impact their nutritional profile? Both are loaded with minerals and are particularly high in phosphorous, zinc, selenium and iron, the latter of which helps bind oxygen to your blood cells and so is advantageous for cyclists. Vitamin-B levels in each are high, too, which helps convert nutrients, especially carbohydrates, into energy. However, sirloin edges it here. For many, ribeye’s the tastier. And with good reason as fat content’s higher, resulting in 249cals for a 3.5oz (100g) serving compared to 183cals in sirloin. (You can see this fat difference in the marbling.) Muscle-repairing protein’s slightly higher in sirloin, too. Finally, sirloin’s a more affordable option compared to ribeye. For meat-eaters, both are delicious.
VERDICT Sirloin wins!
‘Tis the season for… Runner beans
Choose seasonal and local to max out on nutrients while minimising your carbon footprint
Native to Central America, these legumes were brought to Britain in the 17th century by King Charles I’s gardener as a decorative plant, before being used as food here. The smaller and younger the bean, the better for eating. Boil, steam or stir-fry them, but remember to top and tail them and remove the stringy bits down either side before slicing diagonally and cooking until al dente. Enjoyed in many guises, runners will give you vitamin C, folic acid and fibre.