3 Ride-Well Recipes

Good and tasty. That’s the sort of food that us keen cyclists covet. We’re all keen on getting the nutrition we need, but we’re not professional racers, so we like to jazz it up a tad. Here are some fun ideas Food & Home Entertaining magazine has given me to splash a little life into the eating guide my Cycle Lab dietitian worked out for me.


1 Supper Option #1: Grilled chicken breast with wild rice, broccoli and tomato-olive salsa

Grilled chicken breast (terrible quality)An incredibly healthy dinner meal, packed with protein. Add a few baby leaf spinach leaves and almonds for extra protein.

Serves: 4
Difficulty level: Easy
Time: 20 minutes (plus extra for the rice)


2 spring onions, sliced
2 tomatoes, peeled, seeded and cubed
60ml (¼ cup) olives, pitted and diced
60ml (¼ cup) olive oil
30ml (2 tbsp) red wine vinegar
salt and freshly ground black pepper, to taste

The rest
4 chicken breasts
250ml (1 cup) brown and wild rice, cooked
12 tender-stem broccoli, blanched

Two handfuls of almonds

Two handfuls of baby spinach leaves


  1. Preheat the oven to 200°C.
  2. To make the salsa, combine all the ingredients in a bowl, mix well and set aside.
  3. Season the chicken breasts (with salt and chicken spice) and seal in a hot pan until the skin side is crispy. Transfer to an oven tray and roast in the oven until cooked through, about 10 minutes.
  4. Add broccoli, spinach leaves and almonds to rice and mix well. Divide the rice and chicken between 4 plates and finish with the salsa. Serve immediately.

2. Lunch: Quinoa, sweet potato and apple salad

Make a large portion of this and eat it over 3 or so days for lunch each day. Just keep it refrigerated. And add the dressing fresh each time you serve yourself a portion (don’t let it sit in the dressing over the 3 days- so just change the steps 4, 5 & 6 to suit you). This one has a few steps to it but all the ingredients work nicely together.

Quinoa saladServes: 6
Difficulty level: Easy
Duration: 40 minutes


500g sweet potatoes, diced
1 small red onion, very thinly shaved
extra virgin olive oil
a pinch of chilli flakes
sea salt and freshly ground black pepper, to taste

125g quinoa
300ml boiling water

sunflower oil
2 Granny Smith apples, skin on, diced
2 packs mixed baby lettuce leaves
15g fresh flat-leaf parsley
30ml (2 tbsp) pine nuts, toasted

Salad dressing
15ml (1 tbsp) apple cider vinegar
5ml (1 tsp) Dijon mustard
30ml (2 tbsp) avocado oil
30ml (2 tbsp) sunflower oil
a drizzle of honey
a splash of soya sauce
sea salt and freshly ground black pepper, to taste


  1. Preheat the oven to 180°C.
  2. Toss together the sweet potato and half the onion in a little olive oil, sprinkle over the chilli, season with sea salt and pepper, and toss again. Bake in the preheated oven for about 30 minutes, tossing occasionally, or until starting to turn brown on the edges. Remove from the oven and cool.
  3. Dry-toast the quinoa in a saucepan until just turning in colour and pour over boiling water, bring to a boil then simmer, covered, until all the water has been absorbed, about 15 minutes.
  4. Toss with a fork, cover with a tea towel and allow to cool.
  5. Using a large bowl that will accommodate the whole salad, whisk together the vinegar and the mustard. Slowly beat in the oils and the remaining ingredients. Taste and season again if necessary.
  6. Add the salad ingredients and the remaining onion and toss the salad gently to coat the leaves with the dressing. Garnish with the fresh parsley and toasted pine nuts.

Tip: Keep the vinegar to oil ratio low: 1 part vinegar to 3 – 4 parts oil.


3. Bananacado smoothie

Bananacado smoothieDifficulty level: Easy

Time: 5 minutes

This is a great breakfast shake to start a busy day. Perfect for the on-the-go lifestyle.


1 large organic banana (frozen)
½ large ripe organic avocado
juice of ½ a lemon
5ml (1 tsp) fructose (this may vary for sweetness- optional)
250ml (1 cup) soya milk or 2% low fat
a few drops of vanilla extract (again- optional)


Blend all of the ingredients together until you have a smooth drink. Pour into a takeaway cup if necessary.



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