It’s easy to get stuck in a food rut, devouring the same meal night after night—or worse, hitting the pizzeria after every ride. But preparing healthy, home-cooked meals is easier than it sounds and eating fresh, unprocessed ingredients will make your engine burn cleaner, boost your energy during the day and leave you feeling stronger on the bike.
After six years as professional mountain biker—one who would rather spend her time riding than cooking extravagant feasts—I’ve tried hundreds of recipes. These five are among my favorites because they’re easy to make, require just a few ingredients, taste great and have the right balance of nutrients to fuel long rides. One even comes from respected sports nutritionist Allen Lim, who has worked with Lance Armstrong and the Garmin pro cycling team.
Apple Walnut Red Quinoa
Quinoa packs more protein than any other grain, and it’s high in fiber. Enjoy this sweet, crunchy treat as a snack, or a side dish with lunch.
1/2 cup dry red quinoa
1/2 cup Walnuts
1 large Fuji apple
3 Tbs balsamic vinegar
1/3 cup dried cranberries
1/4 tsp cinnamon
2 Tbs olive oil
Prepare quinoa in a rice cooker, or on the stove according to directions. Meanwhile, finely chop one cored Fuji apple in a food processor and set aside. Repeat with walnuts. Mix apple, walnuts, and dried cranberries in a bowl and add cinnamon. When quinoa is done cooking, add to the mix. Pour balsamic vinegar and olive oil over the mixture and stir. Serve alone, or add to a salad. Makes seven servings.
Per Serving: Calories 144, Carbs 17g, Fat 8g, Protein 2g
Green Chile Breakfast Burritos
Green chile, the little pepper that give this burrito its flavorful pop, is a superfood that is low in cholesterol and rich in vitamins A, C, E, and beta-carotene. It also contains spicy capsaicin, which is believed to boost metabolism. Because many store-bought chiles lack flavor and can be treated with chemicals, I prefer to roast fresh chiles. But El Pinto’s roasted variety—available in many grocery stores—are a worthy substitute.
4 eggs
3-4 Tbs El Pinto roasted green chile*
1 sweet potato, boiled then diced
2 whole-wheat flour tortillas
1/4 cup shredded sharp cheddar cheese
1 tsp olive oil
1/2 avocado, sliced
sea salt to taste
1/2 tsp tumeric
optional: add 2-3 strips of cooked bacon or chicken sausage to your scramble
Boil water to boil and cook the sweet potato (about 10 minutes). Warm olive oil in a pan. Whisk the eggs together in a bowl. Pour eggs, diced sweet potato, and tumeric in the pan. Once eggs and potatoes and almost fully cooked, stir in El Pinto green chile, shredded cheese, and sea salt to taste. Place in warmed tortilla and garnish with slices of avocado before folding over the sides of the tortilla and rolling into a burrito. Makes two servings.
Tired of pre-packaged energy bars? Making your own is easier than you think.
Looney Balls
One winter, I grew tired of buying sports-nutrition bars, so I made my own. I brought some for my friends to sample one morning before climbing snow-packed roads above Boulder, Colorado, and they were a hit. Ever since, my homemade energy treats have been known as Looney Balls. For variety, substitute your favorite dried fruits and nuts.
2 2/3 cups rolled oats
1/4 cup finely chopped pistachios
1/2 cup dried cherries
1/2 cup pumpkin seeds
2 tsp cinnamon
1/2 cup almond butter or cashew butter
1/2 cup honey or agave nectar
1 tsp. vanilla extract
1/3 cup mini chocolate chips
In a mixing bowl, combine 2 cups oats, dried cherries, chocolate chips, pistachios, pumpkin seeds, and cinnamon. Stir in honey, almond butter, and vanilla. If dough is not sticky, add honey.Pour remaining oats and pumpkin seeds into food processor and grind until coarse and spread over a plate. Moisten hands and roll dough into 1-inch balls, then coat in oats/pumpkin seed powder. Store in fridge. To enjoy on a ride, seal individual balls in plastic wrap and stuff into a hydration pack or jersey pocket. Makes 17 balls.
Per Serving: Calories 150 Carbs 23g Fat 5g Protein 4g
Smoked Salmon Pasta
Packed with protein and rich in essential nutrients, this delicious dish is easy to make and will aid muscle recovery after a grueling ride.
8 oz whole wheat fusilli pasta (or substitute rice pasta), cooked
4 oz packaged wild smoked salmon, shredded
1/4 cup pine nuts
15 asparagus stalks
3 cloves garlic, minced
2 Tbs extra-virgin olive oil
1/4 cup sun-dried tomatoes
1/4 cup fresh basil, chopped
1/3 cup kalamata olives, diced
salt to taste
fresh cracked pepper
Sauté garlic in olive oil on low heat. Cut asparagus into 2-inch sections and sauté until tender. Add sun-dried tomatoes, fresh basil, olives, pine nuts, and shredded salmon. Cover and sauté an additional 3-5 minutes over low heat. Place ingredients over pasta. Garnish with salt, pepper, and parmesan, if desired. Makes three servings.
Per serving: Calories: 450 Carbs57g Fat18g Protein22g
Allen’s Rice Cakes
Through his work with Lance Armstrong and other Tour de France riders, Dr. Allen Lim became recognized as a top exercise physiologist. Now, the owner of Skratch Labs in Boulder, Colorado, focuses on promoting simple, effective sports nutrition. He is the author of “The Feed Zone,” which includes many recipes tailored for cyclists. These rice cakes are one of his favorites—and wildly popular among professional road teams.
2 cups uncooked calrose or other medium-grain “sticky” rice
3 cups water
8 oz bacon
4 eggs
2 tbs liquid amino acids or low-sodium soy sauce
brown sugar
salted and grated parmesan (optional)
Combine rice and water in a rice cooker. While rice is cooking, chop bacon then fry in a medium sauté pan. When crispy, drain grease and soak up excess fat with paper towels. Beat the eggs in a small bowl and then scramble on high heat in the sauté pan. Don’t worry about overcooking the eggs—they’ll break up easily when mixed with the rice. In a large bowl or in the ricer cooker bowl, combine cooked rice, bacon, and scrambled eggs. Add liquid amino acids (or soy sauce) and brown sugar to taste. Mix, then press into an 8- or 9-inch square baking pan until the mixture is about 1 ½-inch thick. Top with more brown sugar, salt to taste, and grated parmesan. Cut into 10 cakes, and wrap individually.
Per serving (1 cake): Calories225 Fat8g Carbs30g Protein9g
Another easy way to limit time spent on food preparation is to sign up for a curated food delivery service like Chef'd, which sends consumers everything they'll need to make a meal straight to their door. Bicycling has partnered with Chef'd to create easy, nutritious meals with cyclists in mind. A favorite? Spaghetti with pesto.
