This is a really easy to make curry dish - it only uses 5 x basic ingredients !! You can marinate the sauce while you are out riding - then cook it while you wash bikes and yourself post ride.

For 2 x people - You need -

• 1 x 300 g bag of Quorn “chicken” pieces - thawed is ideal but frozen is OK
• 1 x good squirt of tomato sauce or puree
• 3 x tablespoons of plain yogurt
• 1 x tablespoon of curry powder (hot or mild)
• 1 x sliced onion
• 1 x teaspoon of grated ginger - 1 or 2 x chopped green chillies (both optional)
• Steamed or boiled rice

To make -

• Tip all ingredients - including optional extras - into a bowl and mix together
• Let the mix marinate for at least 1 x hour (while you are out riding ??)
• To cook in oven -
• Heat oven to 180 o C
• Transfer curry mix to a deep ovenproof dish and cover in tin foil
• Put dish in oven and bake until curry is thoroughly cooked - around 1 x hour
• To cook on hob -
• Tip curry mix into saucepan
• Heat to a simmer and cook for 30 x minutes checking everything is thoroughly cooked
• Serve on top of steamed or boiled rice with chopped coriander to garnish

Maybe the ultimate healthy hotpot - easy to make, packed with muscle mending proteins and warming, hearty flavours.

For 2 x very hungry cyclists you need -

• 1 x yellow pepper - chopped into bite sized chunks
• 1 x red pepper - chopped into bite sized chunks
• 6 x vegan sausages (frozen)
• 1 x red onion - peeled and finely diced
• 2 x cloves of garlic - crushed and diced
• 1 x teaspoon of smoked paprika
• 6 x sprigs of fresh thyme
• 2 x sprigs of fresh rosemary
• 2 x 400 g tins of chopped tomatoes
• 2 x tablespoon of olive oil
• 1 x 400 g tin of cannellini beans - drained and rinsed
• 1/2 teaspoon of chilli flakes
• 1 x teaspoon of balsamic vinegar
• 2 x tablespoons of tomato puree
• 225ml red wine (optional)
• 125 ml vegetable stock
• 1/2 teaspoon of Marmite/Vegemite
• 1 x teaspoon Worcestershire sauce (optional)
• 100 g of fresh chopped kale - stalks removed
• salt and pepper to taste (optional)
• Pitta breads (optional)

To make -

• Pre heat oven to 180o C
• Line a large baking tray with grease proof paper
• Core both peppers and chop into bite sized chunks - put them in a mixing bowl
• Add smoked paprika, a tablespoon of olive oil + salt (optional) and pepper to the bowl and mix
• Tip the coated peppers onto the lined baking tray
• Add the vegan sausages to the baking tray
• Put baking tray in hot oven for 20 / 25 minutes
• Heat a tablespoon of olive oil in a large stock pot or sauce pan over a medium heat
• Add diced red onion and an optional pinch of salt - cook and stir for 2 x minutes
• Add garlic, chilli flakes, rosemary and thyme and cook for 1 x minute
• Add tomato puree and balsamic vinegar - stir for 1 x minute
• Add red wine (optional) - simmer mix for 3 x minutes
• Add cannelloni beans, chopped tomatoes, stock, Marmite and Worcestershire sauce (optional)
• Simmer mix for 10 x minutes - stirring to prevent sticking on bottom of pan
• Remove peppers and sausages from oven - checked they are cooked through
• Chop sausages into bite sized chunks before adding them and roasted peppers to the saucepan
• Allow the hot pot to simmer for 5 x more minutes
• Add chopped kale to the mix
• Simmer for a 3 x minutes - removing thyme and rosemary stalks
• Then dish up with a warm pitta bread each (optional)

This recipe makes plenty of comforting and nourishing hot pot that will revive tired muscles and set you up for a big day in the saddle tomorrow. It will fill a couple of hungry cyclists up - with a bit left over for lunch / post ride snack next day.

When time is tight - you have other things to do - just in from a spinning class or craving something tasty - this simple to make and super healthy vegan curry will save the day.

For 2 x hungry people you need -

• 1 x table spoon of Coconut or other cooking oil
• 1 x red onion - diced
• 1 x garlic clove - crushed and chopped
• 2 cm piece of ginger - grated
• 1 x large pepper - de-seeded and sliced
• 1 x small packet of Quorn “chicken” pieces or half a large packet
• curry powder to taste
• 1 x 250 g packet of pre cooked rice - your favourite flavour
• 1 x packet of spinach leaves
• 1 x lime - optional
• 2 x Naan breads - optional

To make -

• Melt cooking oil in a wok or large pan over a medium heat
• Add onion and stir-fry for 1 x minute
• Add garlic and ginger and cook for another minute
• Throw in the “chicken” - pepper and half the curry powder you ll be using
• Stir fry for a couple of minutes - until “chicken” is starting to thaw and colour slightly
• Separate any chunks of rice by squeezing the packet - then add rice to the pan
• Add 2 x tablespoons of water to the mix and stir fry until the Quorn is cooked through
• Add some more curry powder if you like along with the spinach
• Stir the mix until the spinach has wilted to your liking
• Serve your curry and rice with a squeeze of lime juice - and a warmed naan bread - both optional

This simple to make dish is super healthy - it ticks so many boxes by helping with recovery - replacing any carbs used today or getting ready for tomorrows activities - while the protein in the Quorn helps tired muscles heal and the vitamins in the veg keep you bulletproof.

A tasty dinner - that is easy to make and will replace lost carbs from today’s efforts on the bike or put some fuel back in the tank ready for tomorrows spin out.

For 2 x hungry people you need -

• 1 x tablespoon of coconut oil, olive oil or similar
• 1 x red onion - diced
• 2 x garlic cloves - crushed and finely chopped
• 2 x sprigs of fresh Thyme - or 1 x teaspoon of dried
• 1 x 400 g tin of chopped tomatoes
• packet of bought Vegan - Quorn or similar “meatballs” we used Spinach and Kale - and often use a version made from peas
• packet of baby spinach leaves
• 3 or 4 balls of dried or fresh Tagliatelle per person
• Stock cube - optional
• bunch of fresh chopped Basil leaves to garnish
• grated or soft cheese (optional)

To make -

• Pre heat oven to 200o C - or per instructions on meatballs packet
• Spread meatballs onto baking tray and place in centre of hot oven - for around 15 minutes - as per instructions of packaging
• Bring a pan of water to the boil ready to cook pasta
• Add cooking oil to large wok, frying pan or saucepan pan over a medium heat
• Add onion, garlic and thyme hot melted oil to fry for 2 x minutes or until they start to soften - stirring all the time
• Add chopped tomatoes and half can of water or stock (optional)
• Bring mix to a boil - reduce heat to a simmer
• Add balls of Tagliatelle to boiling water and cook for around 5 x minutes or to your taste
• Drain the water from the pasta
• Remove meatballs from oven and check they are all cooked through
• Add meatballs and spinach to tomato sauce and simmer from a couple of minutes
• To serve there are 2 x options - place pasta onto plates and cover in meatballs and sauce or we tend to add the pasta to the meatballs and sauce - mix up and serve
• Garnish with Basil leaves and grated or soft cheese (both optional)

A hearty low fat dinner - full of much needed carbs to recover or prepare for you next bout of hard exercise - enjoy with a cheeky glass of wine for the full effect