A few of us were talking about food and drink that worked well for us on and off the bike, so I thought I'd add a little recipe page here and start it off with a few of my favorites, adapted from ones I had heard from others before. Please email firstname.lastname@example.org with recipes you like that you want to share!
Take one 21oz bike bottle and add a tablespoon of lime juice, a big pinch of salt, and a tablespoon of sugar. Fill with water. If you want it sweeter double the sugar and lime.
Lemon Fuel Bars
Put two cups of raw cashews and a small bag (about 20) of pitted dates in a food processor and pulse until somewhat fine. Add the juice and zest of one lemon and pulse again. Pack into a loaf pan and refrigerate, cut into 12-16 little bars when firm. Wrap each bar in foil-backed parchment paper (Martha Wrap is a brand name). These get a little soft when warm so be careful having them in a jersey pocket on a hot day- but they taste great and are easy to eat on the bike.
Brownie Protein Bars
1 can no-salt-added black beans, drained and rinsed thoroughly
4 large cage-free organic eggs
1/4 cup Greek yogurt
2 Tbsp organic coconut oil, melted
2 scoops high-quality protein powder to equal 40 grams protein (whey, soy, PB2)
¼ cup cocoa powder
1/8 tsp salt
2 tsp vanilla extract
½ cup organic honey
½ cup 70%+ chocolate chips or chopped chocolate bar
Preheat oven to 350°F.
Grease an 8-inch baking pan with organic coconut oil or spray. Place all ingredients, except chocolate chips in the bowl of a food processor and blend well until completely smooth. With a spoon, gently stir in the chocolate chips. Transfer mixture to the prepared pan. Bake for 40-45 minutes, or until just set in the center. Cool completely before cutting into bars. Makes 12 brownie bars.
Nutrition: 170 calories, 6.4 gm total fat, 3.5 grams saturated fat, 0 grams transfat, 50 mg sodium, 22 grams carbohydrates, 4 grams fiber, 13 grams sugar, 10 grams protein