{"id":41971,"date":"2022-09-30T00:00:00","date_gmt":"2022-09-29T22:00:00","guid":{"rendered":"https:\/\/c01.purpledshub.com\/cyclingplus\/?p=41971&preview=true&preview_id=41971"},"modified":"2022-10-04T17:40:06","modified_gmt":"2022-10-04T15:40:06","slug":"fuel-your-riding-2","status":"publish","type":"post","link":"https:\/\/c01.purpledshub.com\/cyclingplus\/2022\/09\/30\/fuel-your-riding-2\/","title":{"rendered":"Fuel your riding"},"content":{"rendered":"\n
Fuel Your Riding <\/span><\/strong><\/h5>\n\n

Up your omegas<\/strong><\/h2>\n\n

These fats are a must in a healthy diet <\/strong><\/p>\n\n

Recipes <\/strong>Kate Percy | Photography<\/strong> Chris Harvey<\/p>\n\n

As well as being a valuable source of energy, fat can contain the soluble vitamins A, D, E and K, plus essential fatty acids (omega-3 and omega-6) that your body can\u2019t make itself. Brain-, joint- and heart-friendly poly-unsaturated omega-3s are found in foods such as nuts, seeds, avocados and oily fish. Eat them regularly and help balance out your omega-6s (good for your brain and growth), which are more abundant in food. <\/p>\n\n

\n\n
Sweet potato and peanut soup (GF, DF, V, Vn) <\/strong><\/strong><\/h5>\n\n

Peanuts in this sustaining, filling soup act as a thickener plus add flavour and healthy fats. This soup also provides antioxidants such as immune-strengthening betacarotene, low-GI (slow-energy release) carbohydrate and protein. <\/p>\n\n

Details <\/strong><\/p>\n\n

\u2022 Prep <\/strong> 5mins <\/span><\/p>\n\n

\u2022 Cook <\/strong> 15-20mins <\/span><\/p>\n\n

\u2022 Serves <\/strong> 4 <\/span><\/p>\n\n

\"\"
Peanuts thicken the soup, add delicious flavour and boost your healthy fats too <\/figcaption><\/figure><\/div>\n\n

Ingredients <\/strong><\/p>\n\n

\u2022 1 tbsp coconut oil <\/span>
\u2022 1 onion, finely sliced <\/span>
\u2022 1 stick celery, finely chopped <\/span>
\u2022 2 large sweet potatoes, cubed <\/span>
\u2022 1 \u00bd tsp berbere spice <\/span>
\u2022 \u00bc tsp ground ginger <\/span>
\u2022 1 small red chilli, seeds removed, finely chopped <\/span>
\u2022 2 tbsp crunchy peanut butter <\/span>
\u2022 1 litre hot chicken stock <\/span>
\u2022 Juice of \u00bd a lime <\/span>
\u2022 25g unsalted peanuts, chopped <\/span>
\u2022 25g fresh coriander, chopped <\/span><\/p>\n\n

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

01<\/span> <\/strong><\/strong> Gently heat the coconut oil in a large saucepan then saut\u00e9 the onion for a few mins. Add the celery, sweet potato, berbere spice and ginger, and saut\u00e9 for a further 1-2mins. Add the chilli and 1 tbsp peanut butter.<\/span><\/p>\n\n

02<\/span> <\/strong>Stir in the stock and bring the mixture to the boil. Cover and simmer for 10-15mins until the sweet potato is tender. <\/span><\/p>\n\n

03<\/span> <\/strong>Pur\u00e9e the soup in a blender until smooth. Pour it back into the pan, then add the lime juice and season.<\/span><\/p>\n\n

04<\/span> <\/strong>Stir in the remaining 1 tbsp of peanut butter until well combined. Serve in warmed bowls, sprinkled with the chopped coriander and peanuts. <\/span><\/p>\n\n

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

Per serving: 319 Kcals \u2022 <\/span>11g fat \u2022 4g saturates <\/span> \u2022 35g carbs <\/span> \u2022 11g sugars <\/span> \u2022 8g fibre <\/span> \u2022 16g protein<\/span> \u2022 0.9g salt<\/span><\/p>\n\n

Key ingredient <\/strong>
Peanuts <\/span><\/strong><\/strong><\/h5>\n\n

Peanuts are more closely related to legumes than tree nuts as they grow underground in pods. They\u2019re highly nutritious, providing protein and fibre as well as manganese, B vitamins and vitamin E. Yes, they\u2019re around 50% fat, but most of that is of the healthy polyunsaturated and monounsaturated variety, and experts think that the body may not absorb all of that fat. <\/span><\/p>\n\n

<\/p>\n\n

\n\n

Salmon with chimchurri sauce <\/strong><\/h4>\n\n

(DF, GF) <\/strong><\/p>\n\n

Quick to prep and cook, these individual parcels are bursting with goodness, including omega- 3s. Mop up the juices with some wholemeal couscous or bread if you wish and boost the benefits of this meal by adding veg or salad. <\/p>\n\n

Details <\/strong><\/p>\n\n

\u2022 Prep <\/strong> 10mins <\/span><\/p>\n\n

\u2022 Cook <\/strong> 8mins <\/span><\/p>\n\n

\u2022 Serves <\/strong> 4 <\/span><\/p>\n\n

\"\"<\/figure><\/div>\n\n
Ingredients <\/strong><\/h5>\n\n

Salmon parcels <\/strong><\/strong><\/p>\n\n

\u2022 4 pieces of parchment paper or tinfoil, about 40cm squared <\/span>
\u2022 4 salmon steaks <\/span>
\u2022 1 tbsp olive oil <\/span>
\u2022 \u00bd tsp ground cumin <\/span>
\u2022 \u00bd tsp English mustard powder (optional) <\/span><\/p>\n\n

Chimichurri sauce <\/strong><\/p>\n\n

\u2022 2 garlic cloves, finely chopped <\/span>
\u2022 1 shallot or \u00bd red onion, finely chopped <\/span>
\u2022 \u00bd tsp chilli flakes <\/span>
\u2022 4 tbsp flat leaf parsley, chopped <\/span>
\u2022 2 tbsp coriander, chopped <\/span>
\u2022 1 tsp dried oregano <\/span>
\u2022 3 tbsp extra virgin olive oil <\/span>
\u2022 1 tbsp lime juice <\/span>
\u2022 1 tsp red wine vinegar <\/span>
\u2022 Salt and pepper to taste <\/span><\/p>\n\n

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

01<\/span> <\/strong><\/strong> Preheat oven to 200\u00b0C\/gas mark 4. Arrange the paper or foil on a flat surface.<\/span><\/p>\n\n

02<\/span> <\/strong>Brush the salmon with the oil and sprinkle with cumin and mustard powder. <\/span><\/p>\n\n

03<\/span> <\/strong>Lay each fillet in the middle of the square and wrap them loosely but airtight. Bake for 10-15mins.<\/span><\/p>\n\n

04<\/span> <\/strong>Smash the garlic, shallot and chilli flakes in a pestle and mortar. Stir in the herbs, oil, lime juice, vinegar and seasoning, and serve with the salmon. <\/span><\/p>\n\n

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

Per serving: 435 Kcals \u2022 <\/span>34g fat \u2022 6g saturates <\/span> \u2022 1g carbs <\/span>\u2022 0g sugars <\/span> \u2022 2g fibre <\/span>\u2022 31g protein <\/span> \u2022 0.2g salt <\/span><\/p>\n\n

Key ingredient <\/strong>
Salmon <\/span><\/strong><\/strong><\/h5>\n\n

About a quarter protein, salmon contains bone- and muscle friendly vitamin D, and selenium (which lowers inflammation and helps our immune system). It also contains omega-3s These are thought to contribute towards a healthy heart and brain, plus help maintain skin, joints and hormonal balance. <\/span><\/p>\n\n

\u201cOMEGA-3S CONTRIBUTE TOWARDS A HEALTHY HEART AND BRAIN PLUS MAINTAIN SKIN, JOINTS AND HORMONAL BALANCE\u201d <\/p><\/blockquote>\n\n

<\/div>
\n

Food Fight!<\/span><\/h3>\n\n\n\n
OAT MILK <\/strong><\/strong><\/span>VS<\/span><\/strong><\/strong> <\/strong><\/strong><\/span><\/strong>ALMOND MILK<\/span><\/h5>\n\n\n\n
\"\"<\/figure><\/div>\n\n\n\n

You\u2019ve cut cow\u2019s milk but do you go oaty or nutty? Both are nutritious choices though their profiles are quite different. You may want to choose fortified plant milks for increased nutrient content and we\u2019d advise choosing unsweetened types. <\/span><\/p>\n\n\n\n

Oat milk is high in calcium and potassium, which help to strengthen bones, while potassium also helps to regulate fluid balance. A 250ml serving of oat milk delivers 3g of musclerepairing protein, so not up there with dairy (at 8g) but higher than almond (1g). It also contains a lot more carbs to fuel training. <\/span><\/p>\n\n\n\n

Almond\u2019s much lower in calories, so it could be good if you want to reduce your weight (unless you choose the sweetened version, which would obviously increase that figure). The nutty milk is high in vitamin E, which boosts immune response and improves skin health. It\u2019s a tough call but\u2026 <\/span><\/p>\n\n\n\n

VERDICT<\/span> Oat milk wins<\/strong><\/strong><\/strong><\/strong><\/strong><\/p>\n<\/div><\/section>\n\n

<\/div>
\n

‘Tis the season for… Red Cabbage<\/strong><\/h4>\n\n\n\n
\"\"<\/figure><\/div>\n\n\n\n

This brassica (the same family as Brussels sprouts and kale) is ready to harvest in the UK between September and December. High in gut-friendly fibre, it has a peppery taste and satisfying crunch when eaten raw, but becomes softer and sweeter when cooked. Eating it should also provide you with anti oxidant anthocyanin, vitamins C and E and carotenoids plus anti inflammatory phytochemical sulphurophane. Why not eat it raw in a colourful coleslaw, pickle it or lightly braise it with apples?<\/p>\n<\/div><\/section>\n","protected":false},"excerpt":{"rendered":"

These fats are a must in a healthy diet <\/p>\n","protected":false},"author":5673,"featured_media":41975,"comment_status":"closed","ping_status":"closed","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":"November-2022","purple_external_id":"","purple_custom_meta_purple_external_id":"November-2022-ca998fe8-a5f4-48ff-8434-047af20f5469","purple_issue_code":"","purple_custom_meta_purple_issue_code":"|0000111762||","purple_android_product":"","purple_custom_meta_purple_android_product":"com.im.cyclingplus.398","purple_ios_product":"","purple_custom_meta_purple_ios_product":"com.im.cyclingplus.398","purple_web_product":"","purple_custom_meta_purple_web_product":"","purple_publication_id":"","purple_migrated":"","kt_blocks_editor_width":"","apple_news_api_created_at":"2022-09-29T16:18:26Z","apple_news_article-theme":"","apple_news_api_id":"cd1da87b-5a34-42e5-903a-e2d91b390cea","apple_news_api_modified_at":"2022-10-04T15:40:14Z","apple_news_api_revision":"AAAAAAAAAAAAAAAAAAAABQ==","apple_news_api_share_url":"https:\/\/apple.news\/AzR2oe1o0QuWQOuLZGzkM6g","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":[14],"apple_news_notices":[],"featured_image_src":"https:\/\/c01.purpledshub.com\/uploads\/sites\/43\/2022\/09\/Ethiopian-Sweet-Potato-and-Peanut-Soup_-0005_preview.jpeg","author_info":{"display_name":"ella.copping-howard@immediate.co.uk","author_link":"https:\/\/c01.purpledshub.com\/cyclingplus\/author\/ella-copping-howardimmediate-co-uk\/"},"acf":{"readingTimeMinutes":"5","apple_news_title":""},"uagb_featured_image_src":{"full":["https:\/\/c01.purpledshub.com\/uploads\/sites\/43\/2022\/09\/Ethiopian-Sweet-Potato-and-Peanut-Soup_-0005_preview.jpeg",1600,1067,false],"thumbnail":["https:\/\/c01.purpledshub.com\/uploads\/sites\/43\/2022\/09\/Ethiopian-Sweet-Potato-and-Peanut-Soup_-0005_preview-150x150.jpeg",150,150,true],"medium":["https:\/\/c01.purpledshub.com\/uploads\/sites\/43\/2022\/09\/Ethiopian-Sweet-Potato-and-Peanut-Soup_-0005_preview-300x200.jpeg",300,200,true],"medium_large":["https:\/\/c01.purpledshub.com\/uploads\/sites\/43\/2022\/09\/Ethiopian-Sweet-Potato-and-Peanut-Soup_-0005_preview-768x512.jpeg",768,512,true],"large":["https:\/\/c01.purpledshub.com\/uploads\/sites\/43\/2022\/09\/Ethiopian-Sweet-Potato-and-Peanut-Soup_-0005_preview-1024x683.jpeg",800,534,true],"1536x1536":["https:\/\/c01.purpledshub.com\/uploads\/sites\/43\/2022\/09\/Ethiopian-Sweet-Potato-and-Peanut-Soup_-0005_preview-1536x1024.jpeg",1536,1024,true],"2048x2048":["https:\/\/c01.purpledshub.com\/uploads\/sites\/43\/2022\/09\/Ethiopian-Sweet-Potato-and-Peanut-Soup_-0005_preview.jpeg",1600,1067,false]},"uagb_author_info":{"display_name":"ella.copping-howard@immediate.co.uk","author_link":"https:\/\/c01.purpledshub.com\/cyclingplus\/author\/ella-copping-howardimmediate-co-uk\/"},"uagb_comment_info":0,"uagb_excerpt":"These fats are a must in a healthy diet","_links":{"self":[{"href":"https:\/\/c01.purpledshub.com\/cyclingplus\/wp-json\/wp\/v2\/posts\/41971"}],"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\/5673"}],"replies":[{"embeddable":true,"href":"https:\/\/c01.purpledshub.com\/cyclingplus\/wp-json\/wp\/v2\/comments?post=41971"}],"version-history":[{"count":6,"href":"https:\/\/c01.purpledshub.com\/cyclingplus\/wp-json\/wp\/v2\/posts\/41971\/revisions"}],"predecessor-version":[{"id":42288,"href":"https:\/\/c01.purpledshub.com\/cyclingplus\/wp-json\/wp\/v2\/posts\/41971\/revisions\/42288"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/c01.purpledshub.com\/cyclingplus\/wp-json\/wp\/v2\/media\/41975"}],"wp:attachment":[{"href":"https:\/\/c01.purpledshub.com\/cyclingplus\/wp-json\/wp\/v2\/media?parent=41971"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/c01.purpledshub.com\/cyclingplus\/wp-json\/wp\/v2\/categories?post=41971"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/c01.purpledshub.com\/cyclingplus\/wp-json\/wp\/v2\/tags?post=41971"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}