Simple Vegan Veg Tart

This simple to make veg tart is prepared in minutes and will use up any bit of veg you have in the fridge or veg rack 

simple vegan veg tart

You need –

  • 1 x sheet of ready rolled puff pastry
  • 1 x baking sheet or grease proof paper
  • 2 x tablespoons olive oil
  • 1 x red onion – finely sliced
  • 1 x courgette – finely sliced
  • 2 x peppers – finely sliced
  • 2 x garlic cloves – crushed and chopped
  • 10 x cherry tomatoes – halved
  • handful of fresh Basil leaves – torn up
  • handful of grated vegan cheese
  • 1 x teaspoon of chilli flakes

To make –

  • Pre heat oven to 220 oC / 200 o C fan or gas mark 7
  • Lay out baking sheet or grease proof paper in oven to warm up
  • Roll out the puff pastry onto baking tray / grease proof paper
  • Score round the inside edge of pastry  – about 1 x cm from edge – with knife, be careful not to cut all the way through.  This will encourage the tarts edge to rise
  • Place scored pastry on baking sheet / paper into oven and bake for 15 x minutes
  • While pastry bakes – heat oil in large frying pan / wok over a medium heat
  • Fry red onion, courgette and peppers for 5 x minutes – stirring regularly
  •  Place garlic and tomato halves into pan and fry for 5 x more minutes
  • Season to taste with salt and pepper and stir in the torn Basil leaves
  • After 15 x minutes – remove pastry from oven and place on a chopping board
  • Pile the cooked veg mix on top of pastry and spread it out to cover
  • Sprinkle grated vegan cheese over the tart – along with chilli flakes and extra oil if you like
  • Slice the tart into pieces and serve with a green salad and / or garlic bread

This warm tart will cheer you up after a hard day, it makes for a great rest day lunch or our favourite is to chill out with a cold beer or glass of wine and have one of these for supper

Easy Vegan Pitta Bread Pizzas

These quick and easy pizzas are great anytime you fancy a healthy snack that feels naughty – but are actually very nice

pitta bread pizza

You need –

  • A pitta bread or two per person
  • Tomato puree
  • Grated cheese – we use a Vegan option – Violife that melts beautifully
  • Optional chopped toppings – go wild with –
  • Peppers
  • Mushrooms
  • Chillies
  • Spring onions
  • Sweet peppers
  • Tomatoes
  • Chilli flakes – optional
  •  Basil or mixed herbs

To make –

  • Pre heat oven to 180 o C
  • Arrange pittas on a rack – we use our grill tray
  • Spread each pitta with tomato puree
  • Sprinkle chopped toppings evenly over the pitta
  • Sprinkle topping with herbs / chilli flakes
  • Cover pittas with grated cheese
  • put tray in hot oven for 5 / 10 minutes – until cheese is melted but pittas are not burnt
  • Carefully remove and enjoy

These wonderful hot snacks can quickly be made post ride, as an early evening snack, with a drink, a simple lunch – when friends drop by – in fact anytime really and they never fail to impress 

 

Easy Vegan Masala Curry

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.

easy vegan masala curry
Easy Vegan Masala Curry

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

 

Vegan pocket power balls

Easy to make / no bake pocket rockets to carry in your jersey and help prevent bonking on testing rides.  Homemade – so you know exactly what goes into them and a great mix of both fast and slow release energy sources.

vegan power balls
Vegan power balls

To make around 12 x power balls – you need –

  • 100 g of rolled porridge oats
  • 250 g of de stoned dates
  • 60 g of chia seeds
  • 50 g of agave necture or maple syrup

To make –

  • Tip oats, dates and seeds into a food blender ( i whizz half the ingredients at a time – to get an even mix )
  •  Blend for around 1 x minute
  • Add agave nectar or maple syrup and blend again for around 30 x seconds
  • Spoon mix out of blender and roll into balls – about 10 / 12 x golf ball sized
  • Place balls onto a grease proof paper lined tray
  • Put tray into fridge for about 1 x hour to firm up

These are great to have just before starting your ride or rolled in foil / grease proof paper in your jersey pocket to take with you.  The dates provide instant energy – being at the very top of the Glycemic Index table, while the oats provide long term, slow release energy – being in mid table.

 

 

 

Vegan Berry Boost Protein Smoothie

A quick and nourishing smoothie – low in fat, full of antioxidants and muscle mending protein if you include a scoop of protein powder – ideal to whizz up and enjoy as soon as your ride is over. 

vegan berry protein smoothie
Vegan berry protein smoothie

For 2 x riders (about 500 ml) you need –

  • 300 g of fresh or frozen berries – blueberries – raspberries – strawberries – mixed berries
  • 50 g rolled porridge oats
  • 30 g unflavoured,  vanilla or berry vegan protein powder
  • 1 x teaspoon of maple syrup – agave nectar or similar
  • 300 / 500 ml of plant based milk
  • 2 x teaspoons of milled or whole linseed – chia seeds – ground flaxseed – couple of ice cubes (all optional)

To make –

  • Put everything into a food blender
  • Put lid on a make sure it is secure – or hold it as well like i do !
  • Blend until very smooth (adding a little extra milk or water to loosen )
  • Pour into glasses and enjoy

If drunk within 30 minutes of your session finishing, the good things in these smoothies will set you up to repair and reinvigorate tired muscles, ready to hit the road again. 

 

Warming Vegan Hotpot

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

vegan hotpot
Warming Vegan Hotpot

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. 

 

Super Quick Vegan Curry and Fried Rice

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.

vegan curry and rice
Vegan Curry and Rice

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.

 

Vegan Meatballs and Tagliatelle

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.  

meatballs and tagliatelle
Vegan Meatballs and Tagliatelle

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 

 

 

 

Healthy Vegan Bran Cake

This is one of our long time favourites – its shockingly simple to make – as as healthy as a cake can be – great with a brew on a rest day. 

vegan bran cake
Vegan Bran Cake

You need –

  • 1 x cup of All Bran cereal
  • 1 x cup of mixed fruit or raisins
  • 1 x cup of sugar – any version – soft brown works well
  • 1 x cup soya milk
  • 1 x cup self raising flour

To make – 

  • Soak the All Bran, fruit, sugar and milk in a bowl overnight or 2+ hours
  • Add the flour and mix well
  • Pre heat oven to 180o C
  • Line a 24 x 12 x 7 cm cake tin with grease proof paper
  • Tip mix into lined cake tin
  • Place tin into centre of oven for 1 x hour
  • Remove and allow to cool
  • Slice and enjoy on its own or with your choice of spread or soft cheese

A great way of adding some extra fruit and fibre to your daily diet – this low fat treat will disappear overnight (it does in our house !!) 

 

 

 

 

Vegan Milkshake

Drink a glass of cold milkshake ( ours are Vegan ) as soon as your ride is over and start to recover from your exertions.

vegan chocolate milk shake
Vegan Chocolate Milkshake

You need –

  • A cold carton of flavoured milkshake
  • A glass
  • Optional – ice

To make –

  • Pour milkshake into glass ( we have 1 x pint each after exercise )
  • Add ice ( optional )

Getting the carbs and proteins that you need to start the recovery process after hard exercise couldn’t be more simple or refreshing.  Enjoying a glassful  will have you ready to again in no time.