Category: On Ride

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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.

 

 

 

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Vegan Flapjack

the best tasting and easy to make version of this timeless favourite – great fuel on the go – as well as a pre and post ride snack.

vegan flap jacks
vegan flapjacks

you need –

  • 150g coconut oil
  • 90g brown sugar
  • 90g maple syrup or agave nectar
  • 170g porridge oats
  • 75g rasins or mixed fruit
  • 75g mixed chopped nuts – sunflower, chia, linseeds, mixed seeds, pistachio nuts can be included
  • 1 x peeled and mashed banana

to make –

  • pre heat your oven to 160o c or 140o c if its fan assisted
  • line a medium sized – 20 cm square or 18 cm x 28 cm baking tray with grease proof paper (top tip – scrunch it up 1st – then it covers the tray better)
  • in a pan over a moderate heat – melt the coconut oil, brown sugar and maple syrup / agave nectar together (don t overheat)
  • remove pan from the heat and mix in the oats, fruit, nuts and mashed banana
  •  tip the mix into the lined baking tray and spread / flatten the mix with back of spoon
  • put baking tray into oven to bake for 30 – 35 minutes (till golden on top)
  • remove baking tray from oven and allow to cool
  • place a chopping board on top of tray, tip over to remove flapjack
  • remove grease proof paper and chop flapjack into squares
  • store in an airtight container (best for around 3 days if they last that long)

*these don t last long in our house – lovely with a coffee – 1st thing in morning – heading out the door to ride – foil wrapped in our jersey pockets for fuel while out on the bikes or to kick start the re fuelling process  on our return.*