1:<\/strong> Whisk the eggs, milk and maple syrup together.<\/li>

2:<\/strong> Stir the xanthan gum or psyllium husks into the liquid and let sit for 2-3 mins.<\/li>

3: <\/strong>Mix the rice flour and oat flour in a bowl with the salt.<\/li>

4:<\/strong> Melt the butter over low heat.<\/li>

5:<\/strong> Sift the flour mixture into the egg mixture and beat into a smooth batter.<\/li>

6:<\/strong> Whisk in the melted butter and let rest for 5 mins before frying.<\/li>

7:<\/strong> Cut the fruit into small cubes. Chop the mint and mix it with the fruit.<\/li>

8: <\/strong>Heat a small pan over medium-high heat. Grease with a small lump of butter.<\/li>

9:<\/strong> Pour about 50ml batter onto the pan. Use a small spatula to carefully spread out the batter.<\/li>

10:<\/strong> Fry the pancake on both sides over medium heat until golden brown and delicious.<\/li>

11:<\/strong> Serve topped with fruit salad, skyr or yoghurt and maple syrup.<\/li><\/ul><\/div><\/div><\/div><\/div>
Race cakes with cherries<\/h2>
$\"Tour$
You can carry these race cakes with cherries in your jersey pocket (make sure to wrap them up). – Hannah Grant<\/figcaption><\/figure>
Time:<\/strong> 35-40 mins | Makes:<\/strong> 12 race cakes<\/p>
Ingredients<\/h3>
300g baked sweet potato (bake until tender with the skin on at 200\u00b0C\/Gas mark 6 for 45-50 mins)<\/li>
4 eggs<\/li>
65g oatmeal<\/li>
2 tbsp almond flour<\/li>
6 dates<\/li>
2 tbsp firm honey<\/li>
\u00bd vanilla pod<\/li><\/ul><\/div>
1 tsp cardamom<\/li>
2 tsp baking soda<\/li>
Zest and juice of 1 lemon<\/li>
\u00bd tsp salt<\/li>
75g melted butter<\/li>
30g cherries, fresh or frozen<\/li>
2 tbsp almond flour (for the tins)<\/li><\/ul><\/div><\/div><\/div><\/div>
Method<\/h3>
1:<\/strong> Preheat oven to 170\u00b0C\/Gas Mark 3.<\/li>
2: <\/strong>Blend all the ingredients, except the butter and cherries.<\/li>
3:<\/strong> Add the melted butter while blending on low- to-medium speed.<\/li>
4:<\/strong> Flavour the batter with more cinnamon, lime zest and\/or honey to your taste.<\/li>
5:<\/strong> Grease the muffin tins and sprinkle them with almond flour. If you use paper cups, you can sprinkle a little coconut flour on the bottom.<\/li>
6:<\/strong> Use a spoon to fill the tins\/paper cups with batter and press the cherries gently into the batter, around 2.5-3cm of batter in each tin\/cup. You can replace the cherries with plums, peaches or pears.<\/li>
7: <\/strong>Bake the cakes for around 25-30 mins. Rotate the muffin tins once or twice during baking time to ensure even baking. The cakes are ready when golden brown and firm.<\/li><\/ul><\/div><\/div>
Hannah says:<\/h3>
\u201cThis is a really fun and tasty training fuel which I developed as an alternative snack when riders started eating rice cakes all the time.<\/p>
\u201cRice cakes are a great source of carbohydrates: they fill you up just enough so you don\u2019t just burn the fuel immediately, and these have the same capabilities but with a different flavour.<\/p>
\u201cWith the use of sweet potatoes, these are nice and sweet and caramelised and they\u2019re a good source of carbohydrates. And the eggs give just enough protein to stabilise your hunger.<\/p>
\u201cThey\u2019re also easy to eat: as soft and nice as a pumpkin pie but smoother, not grainy.<\/p>
\u201cYou can use any berries but cherries are sweet and acidic for a good pop of flavour. They\u2019re race cakes but work for the family too: kids go bananas for them!<\/p>
\u201cThey\u2019re so easy to eat and delicious.\u201d<\/p><\/div><\/div><\/div><\/div>
Quinoa bowl<\/h2>
$\"Tour$
You can prepare this quinoa bowl in advance of a hard workout as a recovery meal. – Hannah Grant<\/figcaption><\/figure>
Time:<\/strong> 60mins | Serves:<\/strong> 4-6 people<\/p>
Ingredients<\/h3>
300g quinoa<\/li>
300g beetroot<\/li>
1 large sweet potato<\/li>
200g cottage cheese<\/li>
25g pistachios<\/li><\/ul><\/div>
Salt and pepper to taste<\/li>
1 bunch parsley<\/li>
Fresh tarragon or dill<\/li>
Olive oil<\/li><\/ul><\/div><\/div><\/div><\/div>
Method<\/h3>
1:<\/strong> Preheat the oven to 200\u00b0C\/Gas Mark 6.<\/li>
2:<\/strong> Drizzle the beetroot (skin on) with oil, and season with salt. Wrap in aluminium foil.<\/li>
3: <\/strong>Bake the beetroot for 45-50 mins until tender.<\/li>
4:<\/strong> Peel the sweet potato and cut it into 2x2cm cubes. Toss with olive oil, salt and pepper. Place on a baking tray lined with baking paper and bake for 25-30 mins until tender and golden.<\/li>
5:<\/strong> Rinse and cook the quinoa according to instructions. Let it sit in the pot with a lid on for around 10 mins to rest and then let cool.<\/li>
6:<\/strong> Pour boiling water over the parsley and squeeze the liquid out of the leaves once cool. Chop the leaves and puree them with a little cold water. Season the puree with salt to taste.<\/li>
7:<\/strong> Mix the quinoa and parsley puree and arrange the mixture like small mountaintops in bowls.<\/li>
8:<\/strong> Season the cottage cheese with salt and pepper to taste.<\/li>
9:<\/strong> Chop the pistachios.<\/li>
10:<\/strong> Remove the skin from the beetroots and cut into bite-size pieces.<\/li>
11:<\/strong> Arrange the beetroot, baked sweet potato and cottage cheese around the quinoa mountaintops. Top with the chopped pistachios and some freshly ground black pepper.<\/li><\/ul><\/div><\/div>
Hannah says:<\/h3>
\u201cSometimes you need a lighter meal and this quinoa bowl has lots of soft, tasty and palatable carbs. I love the texture and nutty flavour of quinoa, and it works well combined with the sweet potatoes.<\/p>
\u201cEven when hungry, Tour riders can suffer from food fatigue after a hard stage and they struggle to eat.<\/p>
\u201cBut this adds sweetness and saltiness and flavour, so you get the palatability of that sweet and salty pop.<\/p>
\u201cYou also have the baked beets which are sweet and soft, which further enhances your urge to eat.<\/p>
\u201cQuinoa already contains protein, but I have added cottage cheese \u2013 high in protein, easy to digest and with a nice creamy texture \u2013 for another protein source, so it\u2019s also like a protein-rich vegetarian dish.<\/p>
\u201cIt can be served as dinner, lunch, a recovery dish or a side. It is great warm, but also cold after training. It fills you up nicely, supports protein synthesis and supports your bike training too.\u201d<\/p><\/div><\/div><\/div><\/div>
Sheet pan ratatouille with chickpeas<\/h2>
$\"Tour$
This sheet pan ratatouille with chickpeas fills you up when you need less fuel on easy days. – Hannah Grant<\/figcaption><\/figure>
Time:<\/strong> 40mins | Serves:<\/strong> 2-4 people<\/p>
Ingredients<\/h3>
2 red onions<\/li>
2 garlic cloves<\/li>
2 courgettes<\/li>
1 aubergine<\/li>
2 red peppers<\/li>
200g small tomatoes<\/li>
2 rosemary stalks, leaves picked and chopped<\/li><\/ul><\/div>
3 tbsp balsamic vinegar<\/li>
1 bunch basil<\/li>
Juice and zest of 1 lemon<\/li>
400g cooked canned chickpeas<\/li>
Salt and pepper to taste<\/li><\/ul><\/div><\/div><\/div><\/div>
Method<\/h3>
1:<\/strong> Preheat the oven to 185\u00b0C\/Gas mark 5.<\/li>
2:<\/strong> Peel the onion and garlic. Slice the onion into strips and finely chop the garlic.<\/li>
3:<\/strong> Dice the courgette and aubergine into 2x2cm dice.<\/li>
4:<\/strong> Pierce the tomatoes with a sharp knife.<\/li>
5:<\/strong> Mix all the greens together with the chickpeas, olive oil, rosemary and balsamic vinegar and season with salt and pepper.<\/li>
6:<\/strong> Roast everything in the oven on a baking sheet with baking paper for 20-25 mins or until tender and golden.<\/li>
7:<\/strong> Mix in the picked basil and season with finely grated lemon zest and juice, salt and pepper.<\/li><\/ul><\/div><\/div>
Hannah says:<\/h3>
\u201cRiders have different training days \u2013 some hard days, some easier days or rest days or active recovery days.<\/p>
\u201cAnd on those more relaxed days, if you\u2019re used to eating big volumes, you can feel hungry if you don\u2019t need or want as much caloric intake.<\/p>
\u201cThanks to the nutritional density and volume of fruit and veg, this sheet pan ratatouille is the ideal solution.<\/p>
\u201cVegetables are very rich in water so you have a high volume of food, but with a low calorific value and a high nutritional value.<\/p>
\u201cSo this will fill you up, and give you a healthy nutrient boost, and you will still enjoy that volume you are used to, but without a high calorific intake.<\/p>
\u201cObviously you don\u2019t want to gain weight on days off or easy training days.<\/p>
\u201cI cooked this for Team Visma-Lease A Bike last spring at a training camp in Sierra Nevada.<\/p>
\u201cAnd I added the chickpeas to give it another plant-based protein. You could also serve a piece of grilled chicken or fish cakes, so it is a very versatile dish.<\/p>
\u201cYou can make a big sheet pan, eat half one day and add some to pasta the next day. And it can be served hot or cold.\u201d<\/p><\/div><\/div><\/div><\/div> <\/body><\/html>\n
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