Recipes for your Ride

As you know you can come into the store and pick up "space food" any time. Via Ciclante is not in the nutrition business we present to you the edible cycling experience. It is through hours of participating at this game that we have come up with suggestions to help you prepare for your next ride.

The following are several interesting ideas for homemade snacks to take on that next ride. They not only can provide some taste variety, but they are definitely easier on the wallet than the commercial energy bars. The following recipes are generally low or non fat (except those containing peanut butter). However, sometimes it tastes better with some fat - is often important to keep eating during a ride, so try to find the balance for your tastes.

Off the grocery shelf products such as:

bananas
peanut butter and jelly sandwiches
Fig Newtons
Pop Tarts
relatively low-fat chocolate bars like Milky Way. Chocolate is good except on hot summer days, try to avoid the messy in your jersey pockets.

Puddings (fat free)
Make with skim milk for a fat free, high carbo treat on the bike.
4 ounces = approx. 100 Cal and 22 grams of carbo

Brownies (fat free)
Follow the directions on the premixed package, but substitute 1 banana and 1/2 cup nonfat yogurt for the oil and eggs. Be careful with nuts and toppings which will add loads of fat.
1 average serving = 100 Calories and 18 grams of carbo

Dry cereal in a sandwich bag -
Cinnamon Toast Crunch
1 ounce = 110 Cal and 25 grams of carbo

Pancake Sandwich
Toast or microwave 2 frozen pancakes (waffles)
Spread with jam and wrap in a baggie
2 - 4 inch pancakes + jam = 195 Cal and 35 gram of carbo

Energy "gel"
Mix an energy drink at 5 times the recommended concentration (accelerate tropical fruit was the brand mentioned) and then carry a second water bottle to wash it down.

Not quite cheesecake
Sandwich shortbread cookies with non fat cream cheese and raspberry jam. The three components can be carried separately and mixed during stops as well.

Trail putty
1/2 cup of peanut butter
2 tablespoons honey
2 1/2 tablespoons dried non fat powdered milk
1/2 cup raisins
Roll into a log, then roll in coconut or chocolate.
Chill and then wrap in plastic wrap.

Four blender ideas - for before or after the ride
1)
1/2 cup orange juice
1/2 cup pineapple juice
2 bananas
touch of honey
2)
plain non fat yogurt
skim milk
banana
pineapple chunks
ice cubes
3)
milk
orange juice
bananas
4)
cranberry juice
orange juice
strawberries
pineapple chunks
bananas
frozen fruit bars ice cubes

Muffins
These may be the ideal cycling snack. It's just a handful in size, and can be tailored to your needs. The only drawback is that they tend to crumble the longer they are in your jersey. Keep them stored in a reuseable plastic bag. Here's one recipe for an example:

Oatmeal raisin muffins
1 1/2 cups whole wheat (or white) flour
1 cup uncooked oatmeal
1 tablespoon baking powder
3 tablespoons sugar (try honey if you'd like)
1/2 cup raisins (other fruits are optional)
1/4 - 1/2 cup nuts if desired (they are high in fat)
2 egg whites
1 cup non fat milk
1/4 cup vegetable oil
Preheat oven to 400 F. Mix flour, oatmeal, baking powder, sugar, and raisins in a large bowl. In a second bowl beat egg whites, then stir in milk and oil. Add liquid to flour mixture and stir till blended - do not overmix. Bake 15 to 20 min. until muffins spring back when touched.

Enjoy your ride and be strong.