{"id":36731,"date":"2022-05-13T00:00:00","date_gmt":"2022-05-12T22:00:00","guid":{"rendered":"https:\/\/c01.purpledshub.com\/cyclingplus\/?p=36731&preview=true&preview_id=36731"},"modified":"2022-05-17T10:38:53","modified_gmt":"2022-05-17T08:38:53","slug":"fuel-your-riding-weekend-wonders","status":"publish","type":"post","link":"https:\/\/c01.purpledshub.com\/cyclingplus\/2022\/05\/13\/fuel-your-riding-weekend-wonders\/","title":{"rendered":"Fuel your riding: Weekend wonders"},"content":{"rendered":"\n
Fuel Your Riding<\/span><\/strong><\/h5>\n\n

Weekend wonders<\/strong><\/h2>\n\n

Enjoy these substantial, nutritious meals after a long and tiring ride<\/p>\n\n

Words <\/strong>Kate Percy (recipes), James Witts (Food Fight) Photography<\/strong> thesecretstudio.net, Getty<\/p>\n\n

Prep these in advance when you have time at the weekend and you\u2019ll be glad of them to boost energy and nutrient levels after that big Sunday ride. Since they\u2019re 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?<\/p>\n\n

\n\n

Goulash Soup (DF*)<\/strong><\/strong><\/h3>\n\n

Gently spiced with caraway seed, this is an authentic Hungarian recipe that\u2019s guaranteed to nourish your soul as well as your body. You\u2019ll get two of your five a day by eating this satiating soup.<\/p>\n\n

Details<\/strong>
\u2022 Prep: 10 mins<\/span>
\u2022 Cook: 1hr 45 mins<\/span>
\u2022 Serves: 4<\/span><\/p>\n\n

\"\"
Just like a stew, this will fill you up nicely after a ride<\/figcaption><\/figure>\n\n

Ingredients<\/strong>
\u2022 600g stewing beef<\/span>
\u2022 2 tbsp plain flour<\/span>
\u2022 3 tbsp sunflower oil<\/span>
\u2022 1 tbsp red wine vinegar<\/span>
\u2022 3 onions, diced<\/span>
\u2022 2 celery sticks, diced<\/span>
\u2022 2 red peppers, diced<\/span>
\u2022 1 clove garlic, crushed<\/span>
\u2022 2 tbsp sweet paprika<\/span>
\u2022 1 tsp caraway seeds<\/span>
\u2022 1 tsp marjoram<\/span>
\u2022 1 tbsp tomato pur\u00e9e<\/span>
\u2022 200g tinned chopped tomatoes<\/span>
\u2022 750ml beef stock<\/span>
\u2022 400g potatoes, cubed<\/span>
\u2022 25g fresh flat-leaf parsley, chopped<\/span>
\u2022 Soured cream (or dairy-free yoghurt*)<\/span><\/p>\n\n

Method<\/strong><\/h5>\n\n

01 <\/strong><\/strong> Put the flour in a bowl, season and toss the meat in it to coat.<\/span><\/p>\n\n

02 <\/strong>Heat 2 tbsp oil in a casserole dish and brown the beef in small batches. Set aside. <\/p>\n\n

03 <\/strong>Add the vinegar, stir for a minute and then pour onto the beef. <\/p>\n\n

04 <\/strong>Add 1 tbsp oil to the pan and saut\u00e9 the onions, celery and peppers for 2 mins. Add the garlic, cover and leave to cook for 10 mins. <\/p>\n\n

05 <\/strong>Stir in the paprika, caraway, marjoram, tomato pur\u00e9e, tomatoes, stock and beef. Bring to the boil, cover and simmer for at least 1hr, until the beef is tender. <\/p>\n\n

06 <\/strong>Stir in the potatoes and simmer for 30 mins. Season and add the parsley. Serve with soured cream (or dairy-free yoghurt) and bread.<\/p>\n\n

Nutritional analysis<\/strong><\/h5>\n\n

\u2022 455 kcals <\/span> \u2022 15g fat <\/span> \u2022 4g saturates<\/span> \u2022 36g carbs <\/span> \u2022 11g sugars<\/span> \u2022 6g fibre <\/span> \u2022 42g protein <\/span> \u2022 1.4g salt<\/span><\/p>\n\n

Key ingredient Beef <\/strong><\/strong>
As well as being a great source of complete protein (containing all nine essential amino acids that our body can\u2019t 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.<\/span><\/p>\n\n

\n\n

Vegetarian Moussaka (V)<\/strong><\/strong><\/h3>\n\n

Loaded with your five-a-day and more, this veggie version of the classic Greek dish that\u2019s 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.<\/p>\n\n

Details<\/strong>
\u2022 Prep: 10 mins<\/span>
\u2022 Cook: 1 hr 10 mins<\/span>
\u2022 Serves: 4<\/span><\/p>\n\n

\"\"<\/figure>\n\n

Ingredients<\/strong>
\u2022 2 large aubergines, sliced lengthways<\/span>
\u2022 4 tbsp olive oil<\/span>
\u2022 2 red onions, sliced<\/span>
\u2022 1 fresh green chilli, deseeded, chopped<\/span>
\u2022 3 cloves garlic, sliced<\/span>
\u2022 2 courgettes<\/span>
\u2022 2 peppers (1 red, 1 yellow)<\/span>
\u2022 8 mushrooms, chopped<\/span>
\u2022 1 tin chopped tomatoes<\/span>
\u2022 1 tsp thyme<\/span>
\u2022 25g fresh basil<\/span>
\u2022 Pinch of brown sugar<\/span><\/p>\n\n

Topping<\/strong>
\u2022 60g butter<\/span>
\u2022 60g plain flour<\/span>
\u2022 500g milk<\/span>
\u2022 50g feta cheese<\/span>
\u2022 2 eggs, beaten<\/span>
\u2022 \u00bc tsp grated nutmeg<\/span><\/p>\n\n

Method <\/strong><\/h5>\n\n

01 <\/strong><\/strong> Lay the aubergine out, sprinkle with salt, leave for 30 mins and then wipe dry. <\/span><\/p>\n\n

02 <\/strong>Heat 1 tbsp oil in a pan, fry the slices 2 mins each side, set aside.<\/p>\n\n

03 <\/strong>Heat 1 tbsp oil in a saucepan and fry the onions, chillies and garlic for 3 mins. <\/p>\n\n

04 <\/strong>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.<\/span><\/p>\n\n

05 <\/strong>Heat the oven to 180\u00b0C\/ gas mark 4. Melt the butter in a saucepan, stir in the flour for 2 mins. <\/p>\n\n

06 <\/strong>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.<\/p>\n\n

Nutritional analysis<\/strong><\/h5>\n\n

\u2022 545 kcals <\/span> \u2022 35g fat<\/span> \u2022 15g saturates <\/span> \u2022 35g carbs <\/span>\u2022 21g sugars <\/span> \u2022 10g fibre<\/span> \u2022 18g protein <\/span> \u2022 0.9g salt<\/span><\/p>\n\n

Key ingredient Aubergine<\/strong><\/strong>
You\u2019ll get plenty of fibre from this plant that\u2019s thought to have originated in India. It also contains Vitamin K and manganese that help to keep your bones healthy.<\/p>\n\n

<\/div>
\n

Food Fight!<\/span><\/h3>\n\n\n\n
RIBEYE <\/strong><\/span>VS<\/span><\/strong> SIRLOIN<\/strong><\/span><\/strong><\/h5>\n\n\n\n
\"\"<\/figure>\n\n\n\n

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\u2019s the tastier. And with good reason as fat content\u2019s 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\u2019s slightly higher in sirloin, too. Finally, sirloin\u2019s a more affordable option compared to ribeye. For meat-eaters, both are delicious.<\/span><\/p>\n\n\n\n

VERDICT<\/span> Sirloin wins!<\/strong><\/strong><\/strong><\/p>\n<\/div><\/section>\n\n

<\/div>
\n

‘Tis the season for… Runner beans<\/h4>\n\n\n\n

Choose seasonal and local to max out on nutrients while minimising your carbon footprint<\/strong><\/em><\/strong><\/em><\/p>\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

Native to Central America, these legumes were brought to Britain in the 17th century by King Charles I\u2019s 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.<\/span><\/p>\n<\/div><\/section>\n","protected":false},"excerpt":{"rendered":"

Enjoy these substantial, nutritious meals after a long and tiring ride<\/p>\n","protected":false},"author":5420,"featured_media":36506,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"ub_ctt_via":"","purple_page_number":"","purple_custom_meta_purple_page_number":"","purple_seq_number":"","purple_custom_meta_purple_seq_number":"","purple_source_article":"","purple_custom_meta_purple_source_article":"","purple_source_issue":"","purple_custom_meta_purple_source_issue":"July-2022","purple_external_id":"","purple_custom_meta_purple_external_id":"July-2022-04aa5db1-e8a3-4267-80d8-6c463864e6d7","purple_issue_code":"","purple_custom_meta_purple_issue_code":"|0000111757||","purple_android_product":"","purple_custom_meta_purple_android_product":"com.im.cyclingplus.393","purple_ios_product":"","purple_custom_meta_purple_ios_product":"com.im.cyclingplus.393","purple_web_product":"","purple_custom_meta_purple_web_product":"","purple_publication_id":"","purple_migrated":"","kt_blocks_editor_width":"","apple_news_api_created_at":"2022-05-17T08:38:58Z","apple_news_article-theme":"","apple_news_api_id":"0a02c60e-7fb4-4283-9ec4-2be6f29eeaf4","apple_news_api_modified_at":"2022-05-17T08:38:59Z","apple_news_api_revision":"AAAAAAAAAAD\/\/\/\/\/\/\/\/\/\/w==","apple_news_api_share_url":"https:\/\/apple.news\/ACgLGDn-0QoOexCvm8p7q9A","apple_news_coverimage":0,"apple_news_coverimage_caption":"","apple_news_is_hidden":false,"apple_news_is_paid":true,"apple_news_is_preview":true,"apple_news_is_sponsored":false,"apple_news_maturity_rating":"","apple_news_pullquote":"","apple_news_pullquote_position":"","apple_news_article_theme":"","apple_news_sections":"[]"},"categories":[27],"tags":[],"apple_news_notices":[],"featured_image_src":"https:\/\/c01.purpledshub.com\/uploads\/sites\/43\/2022\/05\/66b668ae-d560-45d2-934b-a63290e0c8f2.jpg","author_info":{"display_name":"maya.hack@immediate.co.uk","author_link":"https:\/\/c01.purpledshub.com\/cyclingplus\/author\/maya-hackimmediate-co-uk\/"},"acf":{"readingTimeMinutes":"6","apple_news_title":""},"uagb_featured_image_src":{"full":["https:\/\/c01.purpledshub.com\/uploads\/sites\/43\/2022\/05\/66b668ae-d560-45d2-934b-a63290e0c8f2.jpg",1688,1398,false],"thumbnail":["https:\/\/c01.purpledshub.com\/uploads\/sites\/43\/2022\/05\/66b668ae-d560-45d2-934b-a63290e0c8f2-150x150.jpg",150,150,true],"medium":["https:\/\/c01.purpledshub.com\/uploads\/sites\/43\/2022\/05\/66b668ae-d560-45d2-934b-a63290e0c8f2-300x248.jpg",300,248,true],"medium_large":["https:\/\/c01.purpledshub.com\/uploads\/sites\/43\/2022\/05\/66b668ae-d560-45d2-934b-a63290e0c8f2-768x636.jpg",768,636,true],"large":["https:\/\/c01.purpledshub.com\/uploads\/sites\/43\/2022\/05\/66b668ae-d560-45d2-934b-a63290e0c8f2-1024x848.jpg",800,663,true],"1536x1536":["https:\/\/c01.purpledshub.com\/uploads\/sites\/43\/2022\/05\/66b668ae-d560-45d2-934b-a63290e0c8f2-1536x1272.jpg",1536,1272,true],"2048x2048":["https:\/\/c01.purpledshub.com\/uploads\/sites\/43\/2022\/05\/66b668ae-d560-45d2-934b-a63290e0c8f2.jpg",1688,1398,false]},"uagb_author_info":{"display_name":"maya.hack@immediate.co.uk","author_link":"https:\/\/c01.purpledshub.com\/cyclingplus\/author\/maya-hackimmediate-co-uk\/"},"uagb_comment_info":0,"uagb_excerpt":"Enjoy these substantial, nutritious meals after a long and tiring ride","_links":{"self":[{"href":"https:\/\/c01.purpledshub.com\/cyclingplus\/wp-json\/wp\/v2\/posts\/36731"}],"collection":[{"href":"https:\/\/c01.purpledshub.com\/cyclingplus\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/c01.purpledshub.com\/cyclingplus\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/c01.purpledshub.com\/cyclingplus\/wp-json\/wp\/v2\/users\/5420"}],"replies":[{"embeddable":true,"href":"https:\/\/c01.purpledshub.com\/cyclingplus\/wp-json\/wp\/v2\/comments?post=36731"}],"version-history":[{"count":9,"href":"https:\/\/c01.purpledshub.com\/cyclingplus\/wp-json\/wp\/v2\/posts\/36731\/revisions"}],"predecessor-version":[{"id":37124,"href":"https:\/\/c01.purpledshub.com\/cyclingplus\/wp-json\/wp\/v2\/posts\/36731\/revisions\/37124"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/c01.purpledshub.com\/cyclingplus\/wp-json\/wp\/v2\/media\/36506"}],"wp:attachment":[{"href":"https:\/\/c01.purpledshub.com\/cyclingplus\/wp-json\/wp\/v2\/media?parent=36731"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/c01.purpledshub.com\/cyclingplus\/wp-json\/wp\/v2\/categories?post=36731"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/c01.purpledshub.com\/cyclingplus\/wp-json\/wp\/v2\/tags?post=36731"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}