Forward

Food and its unique relationship with cycling, is a subject I am very passionate about.

As a young adolescent food was wrapped up in connotations of masculinity; among my

peer group those who could eat the most were viewed as the alpha males of the pack.
Too often the foods we chose to over-indulge in were processed or fried foods.

Ive embarked on a journey from amateur athlete, to professional, and now coaching.
Ive seen the importance of diet and the challenges of trying to maintain a good diet with
limited time.

There are a lot of cookbooks dedicated to cycling, but they are mostly aimed at full time
athletes, or those that have hours available to dedicate to preparing recipes. As a time crunched
cyclist, we have slightly different demands.

Long training hours allow for the possibility of increased fitness levels. But that improvement is
only realised when accompanied with proper recovery. Although recovery is important for all
athletes, full time workers need to place an increased emphasis on it.

There are a number of recovery strategies which athletes can employ; stretching, foam rolling,
and massage that can yield marginal recovery benefits. However, the primary focus for any
athlete should be nutrition, and by extension, learning how to cook.

Cortisol is a hormone produced by the body in response to stress. Our brain is unable to
distinguish between different forms of stress.
Physical stress (training), mental stress (work) and dietary stress (nutrition) combine to form our
weekly stress allowance.

If we exceed this allowance, our bodies react to slow us down through sickness and injury. The
goal for any athlete is to effectively manage this weekly stress volume.
It is estimated that 40 per cent of our total stress comes in the form of nutritional stress.

2
Forward (contd)

Nutritional stress compromises our recovery by affecting sleep quality. For optimum recovery, a
deep sleep known as the delta phase must be achieved. When our cortisol level is elevated,
delta is more difficult to accomplish.

The emergence of coffee shops and fast food outlets, and subsequent dependence on sugar and
caffeine as stimulants, are all directly related to poor sleep quality.

We have, through the course of this book, prioritised sustainable energy over stimulation.

Foods that stress our body can be labelled as low net gain foods. These are foods which take
huge digestive energy to breakdown and offer little nutritional benefit.

Low net gain foods include: milk, cheese, cakes, biscuits, bread, processed foods and synthetic
supplements/vitamins.

The goal is to transition from low to high-net gain foods. These take less energy to digest/
assimilate and return more nutrition. Making the switch from one to the other will also turn off
the hunger signal to the brain. The brain craves nutrition vitamins and minerals rather than
calories.

This e-book is packed with new recipes, old classics and new takes on old ideas. These recipes
have one common trait they are all high net gain. Starting to add these recipes into your life
will reduce your nutritional stress, improve your recovery and speed you up on the bike.

We should be cautious not to get lost pursuing marginal gains and ignore the huge
performance benefits attainable through nutrition. By focusing on including more high-net gain
recipes in our diet, we will lower our weekly nutritional stress, thus giving us greater scope to
train harder and recover faster.

Anthony Walsh
Director & Head Coach
A1 Coaching
3
 Table of Contents

Forward Pages 2-3

Healthy Breakfasts Pages 9-20
Lunches/Soups/Salads Pages 21-33
One Pot Dinners Pages 34-47
Energy Bars for the bike Pages 49-59
References
Disclaimer

4
Healthy
Breakfasts

CONTENTS
Page No.
1: Baked Eggs with Bacon & Spinach 9
2: Breakfast Smoothies with added protein 11
3: Oat and Fruit Squares 12
4. Creamy Cocoa Oatmeal 13
5. Healthy egg and chips 14
6: Grilled Egg Avocado Breakfast 15
7: Homemade Muesli 17
8: Sundried Tomato Sausages 18
9: Oat pancakes 19
10: Banana Berry Breakfast Cookies 20

5
Lunches/
Soups/Salads

CONTENTS
Page No.
1: Cajun Salmon Wrap with Salad 21
2: Chicken Quinoa Soup 22
3: Post Ride Fried Rice Bowl 23
4: Sweet Potato and Chilli Soup 24
5: Red Lentil and Roasted Vegetable Soup 26
6: Tagine of Butter Beans, Cherry Tomatoes, and Black Olives 27
7: Sesame Salmon with Chilli Quinoa Salad 28
8: Simple Trout Parcels 30
9: Spiced Hake Nuggets 32
10:Sardines and Tomatoes on Toast 33

6
One-Pot
Dinners
Get your carbs, protein, and nutrients, in just one pot.

CONTENTS
Page No.
1: Tomato and Chickpea Curry 34
2: Mediterranean Bean Stew 36
3: Salmon Coconut curry 37
4: Lentil Bobotie 39
5: Vegetable Goulash with Herb Dumplings 41
6: Lamb Tagine with Dates, Almonds, and Pistachios 43
7: Chickpea and Chorizo Casserole with Bay Leaves, Paprika, and Sage 44
8: Chicken Curry in a Wok 45
9: Beef Goulash 46
10:Pan Roasted Chicken with Harissa Chickpeas 47

7
Energy Bars/
Drinks for the
Bike

CONTENTS
Page No.
1: Maca Energy Balls 49
2: Date and Oat Bars 50
3: Date Truffles 52
4: Peanut Butter and Jelly Granola Bars 54
5: Ultimate Energy Bites 56
6: GCNs Simon Richardsons Uber Bars 57
7: Energizing Beetroot Juice 58
8: Homemade Adaptogenic Sports Drink 59

8
Baked Eggs
with Bacon Serves 4-6
Ingredients
and Spinach
7 large eggs

Method: 80 ml coconut cream

12 strips streaky bacon
Preheat your oven to 180 Celsius.
Handful baby spinach leaves
Generously oil a 12-hole muffin tray with melted
coconut oil or light olive oil, or alternatively use Salt and pepper
a large greased paper muffin case in each one. Goats cheese (optional)
In a large bowl, whisk the eggs, coconut cream,
and salt and pepper to taste.
Finely chop the spinach leaves and sprinkle into
the egg mixture. (Alternatively, use chopped
onion and red pepper).
Line each cup of the muffin tin with a piece of
bacon. Pour the egg and spinach mixture into
the middle of the bacon, to about 2 thirds of the
way up. Season with salt/pepper/chilli flakes.
Bake for approx. 20 minutes, until risen and
starting to colour. Sprinkle some goats cheese
on the top of each egg muffin and return to the
oven for approx. another 5 minutes until the
cheese has melted.
These will last for up to a week in your fridge.

Tip: These will stick to the tray unless you use

adequate coconut oil/olive oil!

9
Baked Eggs with Bacon and Spinach

10
Breakfast
Smoothies: Ingredients
Pear & Vanilla/ Serves 1

Coconut Green
Pear & Vanilla
1 pear
Method:
2/3 mug or 200mls of almond/or
Slice the pear, discarding the core. Place all the other milk
ingredients in a blender and blend on high speed
until smooth and creamy. You can add some A big handful of spinach
frozen blueberries or crushed ice if you like. A handful of oats
1 tablespoon almond/nut butter
Half a teaspoon of vanilla powder/
extract
Some protein powder of choice

Method: Coconut Green Smoothie

Simply peel the banana and place everything
into your blender. Blend until smooth.
Tip: Coconut water is high in potassium, low in
calories, and is more effective than water at
keeping you hydrated.
2/3 mug or 200mls of coconut
water
1 tablespoon of coconut yoghurt
A big handful of spinach
1 ripe banana
1 tablespoon bee pollen (optional)
A couple of scoops of protein
powder of choice (hemp/whey)

11
Oat and
Fruit 16 squares
Ingredients
Squares 2 cups of gluten free oats (500 ml)
or organic oats

Method: Half cup brown sugar (125 ml)

1 teaspoon baking powder
Preheat your oven to 190 Celsius and grease a
20cm square baking tin. 1 and a half tsp. cinnamon
Mix together the oats, sugar, baking powder, and 3 nectarines, sliced
cinnamon. Sprinkle half the mixture in the tin
Half cup of blueberries
and arrange the sliced nectarines on top.
Scatter the blueberries over the nectarines and 375 ml milk
sprinkle the remaining oats mixture on top. 2 eggs
Whisk together the milk, eggs, salt, and butter. Pinch of salt
Pour over the oats and fruit and leave until 80ml melted butter
absorbed. Scatter the almonds and sugar on top.
100g chopped almonds
Bake for 30-40 minutes until golden brown.
3 tablespoons brown sugar
Leave to cool for 10-15 minutes and cut into
squares. Serve lukewarm with yoghurt and Yoghurt and honey, to serve
honey.

12
Creamy
Cocoa Serves 2
Ingredients
Oatmeal
1.5 cups of steel cut oats

Method: 2 cups water

2 cups milk of choice
In a pot boil the oats, and 2 cups each of water
and milk. Simmer for 15 minutes. 1 banana
Stir in 1 mashed banana, flaxseed, cocoa, 3 tbsps. ground flaxseed
cinnamon, nutmeg, and 1 more cup of water. 1.5 tbsps. cocoa
Cook for 10 minutes. 1 tsp cinnamon
Add in the walnuts, and dried tart cherries. Quarter tsp nutmeg (optional)
Serve with a few teaspoons of maple syrup and a 1 cup water
handful of blueberries.
1/3 cup walnuts
1/3 cup dried tart cherries
Maple syrup and blueberries to
serve.

13
Healthy Egg
& Chips Serves 4
Ingredients

Method: 500g potatoes, diced

2 shallots or 1 small onion, sliced
Heat the oven to 200C fan.
1 tbsp. light olive oil
Tip the potatoes and shallots/onion into a large
roasting tin. Drizzle with oil, sprinkle with herbs, 2 tsp. dried oregano or fresh herbs
salt and pepper to taste, and mix well, ensuring 200g small mushrooms, sliced
that all the vegetables have a light coating of oil.
2 large tomatoes, halved
4 eggs
Bake for 40-45 minutes, or until the potatoes are
starting to go brown. Add the mushrooms, cut Salt and pepper
tomatoes, and cook for another 10 minutes.

Take the tin out of the oven, make 4 gaps in the

vegetables, and crack an egg into each space.
Return to the oven for 6-8 minutes or until the
eggs are cooked to your liking.

You might like to add a helping of low sugar

baked beans.

Tip: Limit potatoes but bear in mind that any

carbohydrate eaten with protein will slow its'
absorption, so dont get too cranky about this.

14
Grilled Egg
Avocado Serves 2
Ingredients
Breakfast
2 avocados
4 eggs
Salt and pepper
Method:
Toppings of choice: feta and spring
Preheat your grill to medium/high. onion/fresh salsa/harissa sauce,
Cut the avocados in half and take out the pit. etc.
Take a small slice from underneath the halved
avocado so that it stands without tipping over.
If the avocados are small, make the hole a little
larger to accommodate the egg.
Crack an egg into each avocado half, and sprinkle
with salt and freshly ground pepper.
Place the baking tray under the grill until the egg
is cooked to your liking (approx. 6-10 minutes).
Top with desired toppings and enjoy while hot.
Alternatively, poach the eggs and serve with
sliced avocado and toppings.

Tip: Spice and toppings are key; use good sea

salt and plenty of freshly ground pepper.

15
Grilled Egg Avocado Breakfast

16
Home Made
Muesli Serves 12
Ingredients
300g Jumbo Oats (organic if poss.)
Method: 180g mixed nuts, almonds/cashews
Spread the jumbo oats (organic taste better) on 1/4 cup coconut oil
a large roasting tin and place in a preheated 1/4 cup raw honey
oven at 190C for 15 minutes or until golden.
Take out and leave to cool. 1 tsp vanilla extract

Finely chop the mixed nuts, or pulse a few times 50g dried figs or dates
in a food processor to chop them up. Add the 50g dried apricots
seeds and coconut flakes. 70g dried cranberries
Melt the coconut oil , raw honey, and vanilla 50g pumpkin seeds
extract together in a pot and coat the nuts,
seeds and coconut flakes in this mixture. 50g sunflower seeds

Increase the oven temperature to 200C and 30g chia seeds (optional)
roast the mixed nuts, seeds, and coconut flakes 50g coconut flakes (optional)
for 15-20 minutes until they go brown (watch 1 tsp vanilla extract
them carefully!)
Dash of cinnamon powder
Leave the roasted mixture to cool in the tin, and
add in the oats.
Roughly chop the dried fruits and add them in.
Mix everything well, breaking up the nuts, if
necessary.
Transfer to an airtight container and serve with
some fruit, cinnamon, and/or milk of choice.

17
Sundried
Tomato Serves 4-6
Ingredients
Sausages Light olive oil
6 semi sundried tomatoes
Method: 450g good quality minced pork
Finely chop the sundried tomatoes and place in 50g soft goats cheese
a mixing bowl, with the minced pork, soft 1 tbspn dried oregano
cheese, dried oregano, and egg. Season and mix
1 free-range egg, beaten
well.
Salt and black pepper

Divide the mixture into 10 pieces and roll each

one into a sausage shape.

Chill the sausages in the fridge until ready to

cook. Heat a frying pan and add light olive oil.
One by one add the sausages and gently cook
them for about 10 minutes, making sure they
are evenly cooked.

18
Oat
Pancakes Ingredients
1 mug (75g) oat flour, or oat flakes
ground in the food processor
Method: 1 large egg
Beat the egg until light and frothy. 125 ml milk of choice
Add to the milk. 1 tsp cinnamon
Mix the cinnamon into the oat flour. Light olive oil/coconut oil
Combine wet into dry ingredients and mix well.
Heat the oil in a non stick frying pan. Toppings of choice.

Fry a dessertspoon sized dollop of mixture at a

time until each side is brown.
Serve with sweet or savory toppings; fresh fruit
with whipped coconut cream, honey and
chopped walnuts, or scrambled eggs and bacon.

19
Banana
Berry Makes 8-10 cookies
Ingredients
Breakfast 1 cup rolled oats (blitzed to a flour)

Cookies 1 large banana

Method:
Preheat the oven to 350F, 175C.
Pulse the oats to a flour.
In a bowl, mash the banana and add the flour,
mixing thoroughly. Stir in the dried fruit and
chopped nuts. If you have a food processor, mix
it easily on the slowest speed.
1/2 cup dried fruit: blueberries,
goji berries, raisins, apricots, etc.
1/2 cup chopped unsalted nuts of
choice
Possible toppings: nut butter and
sliced banana

Use a tablespoon to drop cookies onto a lined

tray and bake for 10 minutes.
Smear with good quality (no sugar) peanut
butter and sliced banana for breakfast on the go
(or on the bike).
Store the cookies in an airtight container.

20
Cajun
Salmon Serves 4
Ingredients
Wrap 1-2 tblspn. Cajun spice mix
1/2 tblspn. Avocado oil
Method: 500g salmon fillet, skinned
Heat the oven to 200C, 180C fan.
Mix the Cajun spice mix with the oil and rub all For the Tomato Salsa
over the salmon. Put on a baking tray lined with 3 tomatoes, chopped/diced
foil and cook for 15-20 minutes, or until cooked.
2 Jalapeno chillies, seeded and
For the Salsa, put all the ingredients into a food chopped
processor and pulse for a few seconds. Season.
Salt and freshly ground pepper
Alternatively, if you dont have a food processor,
Juice of 1 lime
just chop/dice all the ingredients into very small
cubes, mix together, adjusting salt and pepper 1 red onion, chopped/diced
and chilli to taste, adding the juice of one lime. Good handful fresh coriander,
(Careful when chopping the chilli -use gloves!) chopped

For the bean salad: mix the cannellini beans, Drizzle of good extra virgin olive oil
avocados, and lime juice, season well.
For the Bean Salad:
Serve in wraps, with flakes of salmon and the 400g can of cannellini beans,
tomato salsa, and bean salad on the side. drained and rinsed
2 avocados, stoned, peeled, sliced
Juice of 1 lime
4 tortilla wraps

21
Chicken
Quinoa Soup Serves 6 Ingredients
2 tsps. Light olive oil or coconut oil
Method: 1 diced onion
Heat the oil in a pot, and cook the onion and 2 sliced carrots
carrot for 6 minutes. 1lb thinly sliced raw chicken
Add the raw chicken, mushrooms, celery, garlic, 1 cup sliced mushrooms
and cook for 5 minutes.
2 sliced celery stalks
Add the chicken stock/broth, water, quinoa,
thyme, salt and pepper. 2 crushed garlic cloves

Bring to the boil, reduce the heat, and simmer 4 cups chicken stock/broth
for about 15 minutes, until the quinoa is fluffy 1 cup water
and tender. Top with parsley and hot sauce if you 3/4 cup of quinoa (rinsed well)
like, e.g. a dash of Tabasco or chilli oil.
4 sprigs of thyme
Salt and pepper

Tip: Amino acids in chicken rebuild

broken down muscle tissue, while
carbs in quinoa refuel your
depleted gas tank, making this a
good recovery soup post-ride.

22
Post Ride
Fried Rice Serves 4
Ingredients
Bowl
175g long grain Basmati rice,
Method: cooked
Light olive oil/coconut oil
Cook your rice as per packet instructions.
500g chicken fillets, sliced into bite-
Heat 1 tbsp. of oil in a wok over a medium-high
sized strips
heat.
1 large carrot, peeled and julienned
Season the chicken with salt and pepper, and
stir-fry for 7-10 minutes, or until the chicken is Large handful of broccoli florets
golden brown and cooked through. Set aside. 2 large eggs, beaten
Add a little more oil to the wok and stir-fry the 2 spring onions, thinly sliced
carrot and broccoli for 2 minutes. Add the
2 tbsps. soy sauce
beaten eggs and cook for another 2 minutes.
Return the chicken to the pan with the cooked 2 tsps. peach chutney
rice, most of the spring onion, and the soy sauce Salt and pepper
and chutney.
Continue to stir fry for 1 minute. Add more soy
sauce and chutney if it seems too dry.
Garnish with the remaining spring onion before
serving.

23
Sweet
Potato and Serves 4
Ingredients
Chilli Soup Light olive oil
1 onion, finely chopped
Method: 2 tsp garlic, minced
Heat a large pan with oil. 1 tsp chilli, minced
Add the onion and cook over a medium heat for 2 tsp ground coriander
about 3 minutes or until soft. 1kg sweet potato, peeled
Add garlic, chilli, ground coriander, cook, stirring and cut into small cubes
for 1 minute.
1 litre, chicken or vegetable stock
Add the sweet potato and the stock.
150ml light evaporated milk
Bring to the boil, reduce the heat, partially cover
cup fresh coriander,
and simmer for 20 minutes until the sweet
potato is tender. roughly chopped
Cool slightly and pure with a stick blender until
smooth. Return to the saucepan, add milk and
gently reheat.
Stir through with the fresh coriander and serve
with crusty bread if you want some additional
carbohydrates.

24
Sweet Potato and Chilli Soup

25
Red Lentil
and Roasted Ingredients
Vegetable 1 onion, quartered

Soup Serves 6 Light olive oil/coconut oil

Method:
Preheat the oven to 180Celsius.
Tip the chopped carrots, turnip, parsnip and
onion onto a baking tray/roasting tin and coat
lightly with oil, salt and pepper.
Roast for 30 minutes.
3 carrots, cut into chunks
Half a medium turnip, cut in
chunks
1 parsnip, cut into chunks
2 sticks celery, roughly chopped
1 level teaspoon finely chopped
fresh thyme

Remove from the oven and place in large pot. 450g red lentils, washed well
Add the thyme, and place the washed lentils on Natural sea salt
top of the roasted veg. 1 level tablespoon finely chopped
Pour in hot vegetable/chicken stock to 5 cm (2 fresh parsley
inches) above the lentils. Coarsely ground black pepper
Add a pinch of salt.
Place a lid on top, bring to the boil, lower the
heat and simmer for 20 minutes.
Blend until smooth. Stir in the parsley. Season
with salt and pepper.
Can be frozen.

26
Tagine of
Butterbeans, Serves 4-6 Ingredients
Tomatoes &
175g dried butter beans, soaked
Olives overnight in plenty of water
(Alternatively, use canned)
Method: 2-3 tblspns olive oil plus a knob of
If using dried beans, soak them overnight. butter
Rinse the soaked beans. Put them in a deep pot 4 garlic cloves, crushed
with plenty of water and boil for 5 minutes, then 2 red onions, sliced
reduce the heat and simmer for about 1 hour.
1-2 red or green chillies, diced
Drain and refresh them with cold water.
1-2 tsps. Coriander seeds, crushed
Heat the oil and butter in a heavy based (or use powder)
casserole. Stir in the garlic, onions, chillies, and
saut until they soften. Add the coriander, gin- 25g fresh ginger, chopped
ger, and saffron. Cover and cook gently for 4-5 Pinch of saffron threads
mins. 16-20 cherry tomatoes
Toss in the tomatoes with the sugar and thyme. 1-2 tsps. Sugar
Cover and cook until the skin on the tomatoes 1-2 tsps. Dried thyme
begins to crinkle.
2-3 tblspns black olives, destoned
Toss in the beans and olives, pour over the lem-
on juice and season. Cover and cook gently for Juice of 1 lemon
about 5 minutes. Fresh parsley, coarsely chopped
Sprinkle with flat leaf parsley and serve with Sea salt and freshly ground pepper
chunks of crusty bread and a dollop of thick
yoghurt, if you like.

27
Sesame
Salmon with Serves 2 Ingredients
Chilli Quinoa Quinoa Salad:
100g quinoa, rinsed well, cooked
Salad Half tsp salt
400g can of chickpeas
Method:
1 tblspn toasted sesame oil
Rinse the quinoa well, and cook it with the salt.
Cover with twice the amount of water, bring to a 1 tblspn soy sauce, or to taste
boil and simmer gently for 10 minutes. Cover the 1 tblspn rice vinegar
pot and leave to sit for another 10 until the 1 tbspn fresh lemon juice
grains have soaked up all the water and the
quinoa is light and fluffy. 8 spring onions, finely sliced

Add the remaining salad ingredients and stir, 2 tsp finely chopped red chilli
adjust the seasoning and set aside. 1 tblspn finely chopped coriander,
Rub the salmon fillets with a little oil and salt parsley, or spinach
and press the sesame seeds onto the flesh side. Freshly ground black pepper
Using a non stick frying pan, add a little oil and
heat the pan to hot. Fry the salmon for around Sesame Salmon
six to seven minutes per side until golden and
cooked through (the flesh should flake easily 2 salmon fillets
when pressed). Take care not to let the seeds get 2 tblspns sesame seeds
too dark and burn.
A little light olive oil
Plate up the salad and place the salmon on top.
Sea salt
Drizzle the fish with a little soy sauce, toasted
sesame oil and lemon juice, to taste. A little soy sauce
Toasted sesame oil and lemon juice
for drizzling

28
Sesame Salmon with Chilli Quinoa Salad

29
Simple
Trout Serves 2
Ingredients
Parcels
2 tblspns Tamari (wheat free sauce)
or soy sauce
Method:
1 tsp xylitol or castor sugar
Preheat the grill to very hot.
Half a red chilli, finely chopped
Stir the soy sauce, sugar, chilli, rice vinegar,
(wear a glove to chop chilli)
ginger, and spring onions together.
1 tbspn. rice vinegar
Spread out a large piece of tinfoil on a baking
tray and lay the fish fillets in the middle, not 2.5cm fresh root ginger, peeled and
touching. grated or finely chopped
Pour the sauce over the top of each fillet. 3 spring onions, very finely sliced
Fold the foil and seal the fish inside a parcel. 2 trout fillets (or salmon)
Cook for approx. 8-10 minutes, or until the flesh
is firm when pressed and flakes easily (cooked).
Take care as the steam will be very hot.

Serve on a bed of stir fried vegetables.

30
Simple Trout Parcels

31
Spiced Hake
Nuggets Serves 4
Ingredients
600g hake, skin off, cut into bite
Method: size pieces
2 tbsps. light olive oil
Mix all the marinade ingredients in a cup with a
little olive oil. Sea salt
Place the fish into a medium sized bowl, and Freshly ground black pepper
cover it with the marinade, mixing well.
Cover with clingwrap and refrigerate for at least For the marinade:
an hour.
Half tbsp. paprika
Place a griddle pan or large non stick frying pan
on a high heat. Carefully place your hake pieces Half tbsp. turmeric
in the pan and cook, turning every couple of Half tbsp. ground ginger
minutes, for about 5 minutes, until the fish firms Half tbsp. ground coriander
up and is cooked through.
Small bunch flat leafed parsley,
finely chopped (optional)
Tip: Stuff these into a pita bread with salad and a
dollop of yoghurt for lunch, or serve on a bed of
stir fried vegetables.

32
Sardines and
Tomatoes on Serves 2 Ingredients
Toast 10-15 cherry tomatoes
Light olive oil for frying
Method: 1 red chilli, whole
Cut the tomatoes in half while you heat the oil in 100g tin sardines in oil/tomato
a nonstick frying pan that has a lid. 2 slices dense wholewheat bread
Take the pan off the heat, place the tomatoes in Butter for the toast
the pan, cut side down.
Sea salt
Add the whole chilli (for subtle heat).
Freshly ground black pepper
Place the lid over the pan and steam the
tomatoes, turning once.
Break all the sardines in half and put them into
the pan with the tomatoes and chilli.
Gently heat the mixture.
Make your toast and butter it.
Top it with the mixture and season generously.
The whole chili may be removed, or alternatively
use a little chilli oil to add heat.

33
Tomato and
Chickpea Serves 4
Ingredients
Curry
2-3 tsps. coconut oil/light olive oil

Method: 1 tsp of cumin

2 tsp of coriander
Dry fry the cumin and coriander in a large pot for
about 30 seconds to release their aroma. 1 white onion, sliced
Finely dice the onion. Add in the coconut oil and 2 inches of grated ginger
onion to the pot. Saut for 5 minutes. 2 cloves of garlic
Crush the garlic and throw it in with the ginger 1 can of chopped tomatoes
and some cracker pepper, stir for a minute.
1 can of chickpeas, drained
Pour in the tomatoes and drained chickpeas.
1 pinch of chilli flakes
Throw in the chilli and garam masala.
1 tsp of garam masala spice
Add in the chicken or vegetable stock. Season.
salt and pepper
Cook for 30 minutes stirring regularly.
250 ml chicken or veg stock

34
Tomato and Chickpea Curry

35
Mediterranean
Bean Serves 3-4
Ingredients
Stew
Light olive oil

Method: 6 shallots, or 1 onion

1 red pepper
Fry the shallots/onion, garlic, and peppers in olive oil.
1 yellow pepper
Add the dash of wine and stew for half an hour.
2-3 cloves garlic
Add the tomatoes, oregano, stock, olives, beans, soy
sauce, pepper and salt. A good dash of red/white wine
Stew this very slowly for about 40 minutes. 1 tin of chopped tomatoes
Serve piping hot with crusty garlic bread. 1 tsp. dried oregano or mixed
herbs
500ml chicken/veg stock
Optionally:
Handful black olives (optional)
Add a teaspoon of German mustard to give it a nice
kick. 1 tin of butter beans
Add cooked, chopped up sausage. 1 dessertspoon soy sauce
Add strips of chicken coated in flour (fry it off first). Salt and black pepper

36
Salmon
Coconut Serves
Ingredients
Curry
500g salmon fillet

Method: 1 small onion, chopped

2 cloves garlic, crushed
Wash the fish and pat it dry with kitchen towel.
1 thumb sized piece ginger, grated
Cut it into 2 inch cubes.
2 chillies of choice, minced
Heat some light olive oil or coconut oil in a large
frying pan or pot and once heated, add the 2-3 tsps. Curry powder of choice
onion, garlic, ginger, and chilli. (i.e. mild, medium, or hot)
Add the curry powder and cook for 1 minute. 2 large tomatoes, chopped
Add the tomatoes, and cook, mashing them with 1.5 cups full fat coconut milk
a fork into the mixture. About 2-3 minutes. Salt & freshly ground black pepper
Add the coconut milk and bring to a simmer. 2 handfuls green beans/mangetout
Continue to cook until the milk is slightly
reduced and thickened (but not for too long as it
will separate, which doesnt look nice but is still Cauliflower rice or basmati rice
fine to eat!) Add the beans/mangetout.
Add the fish and cook, for approximately 5-6
minutes until the flesh is firm and flakes easily.
Season. Serve over basmati rice or a starch of
your choice.
Tip: Try cauliflower rice as a low carbohydrate
alternative to basmati rice. Pulse half a head of
chopped cauliflower florets in a food processor
(or chop very finely by hand). Fry for 6-7 minutes
in seasoned light olive oil.

37
Salmon Coconut Curry

38
Lentil
Bobotie Serves 4
Ingredients
For the filling:
Try this all-vegetable twist on a South African 1 tbspn. Light olive oil
dish.
1 onion, chopped
Method: Quarter tsp. chilli powder
Preheat the oven to 180C. 1 tsp: ground cumin, ground
Grease an ovenproof dish. cinnamon, and ground turmeric
In a pot, heat the oil and saut the onion until 50g tomato paste
soft. Add the spices and mix. 1 tblspn. Apricot jam/brown sugar
Add the rest of the filling ingredients and mix 2 tsp. apple cider vinegar
lightly. Spoon into the ovenproof dish.
1/4 cup coarsely chopped almonds
Topping:
1/4 cup raisins
Whisk the eggs and milk and pour over the
filling. Lightly press the bay leaves into the 2 cups of cooked lentils
topping. Bake for 30 minutes or until set. 2 cups roasted butternut cubes
Salt and pepper
Serve with any or all of the following Sambals:
Chopped onion and tomato. For the Topping:
Chopped banana and coriander. 2 eggs
Chopped cucumber and plain yoghurt. 1/4 cup milk of choice
Micro herbs to garnish. Few bay leaves

39
Lentil Bobotie

40
Vegetable
Goulash Serves 6
Ingredients
With Herb For the dumplings:

Dumplings 4 tbsps. Wholemeal flour

4 tbsps. White flour
Method: Sea salt and black pepper

To make the dumplings, mix both flours, salt and 2 tsp. baking powder
baking powder in a large bowl. Rub in the butter 55g butter
with your fingers, until the mix looks like bread- 1 tbsp. fresh chives, chopped
crumbs. Stir in the herbs. Gradually add 4 tsp.
cold water and bring the mix together to form a 1/2 tbsp. fresh oregano, chopped
soft dough. Do not knead. Set aside. 1/2 tbsp. fresh parsley, chopped
Wash the leek well and dice it. Heat 2 tbsp. oil in For the Goulash:
a large pot and cook the leeks for 3 minutes. Light olive oil
Add the garlic, carrots, parsnip, turnip. 1 medium leek, 1 large garlic clove
Wash the barley and add to the pot, along with 4 medium carrots, cut into chunks
the tomato puree, tomatoes, paprika, bay leaves
and a pinch of salt. 2 medium parsnips, cut into chunks
Stir the 2 stock cubes into 1 litre boiled water. 1 small turnip, cut into chunks
Pour into the pot, bring to a boil. 55g Barley
Lower the heat, add the potatoes, cover tightly 4 tsp. tomato puree
and simmer for 5 minutes. 1 can chopped tomatoes
Take pieces of the dumpling dough and roll into 2 tsp. paprika, 2 bay leaves
2.5 cm balls. Stir in all the beans into the goulash
2 vegetable stock cubes
arrange the dumplings on top and put the lid
back on to simmer for another 10 minutes. 3 medium potatoes
Turn the dumplings over and simmer for a 1 tin red kidney beans
further 5 minutes. The dumplings will double in 1 tin cannellini beans
size. Check seasoning, sprinkle with paprika. 41
Vegetable Goulash with Herb Dumplings

42
Lamb
Tagine with Serves 4
Ingredients
Dates, 2-3 tbsps. Olive oil plus a knob of
butter
Almonds & 2 onions, finely chopped
Pistachios 1-2 tsps. turmeric
1 tsp. ground ginger
Method: 2 tsps. ground cinnamon
Heat the oil and butter in a heavy based 1 kg lean lamb, from the shoulder/
casserole, or a tagine. neck/leg, cut into bite sized pieces
Stir in the onions and saut until golden brown. 250g ready to eat, stoned dates
Stir in the turmeric, ginger, and cinnamon. 300ml veg or chicken stock
Toss in the meat, making sure it is coated in the 1 tbspn. dark runny honey
spices. Sea salt and black pepper
Pour in enough stock and water to almost cover 2-3 tbspns. blanched almonds
the meat, and bring it to the boil. Reduce the
heat, cover with a heavy lid and simmer gently 2 tbspns. shelled pistachios
for about 90 minutes. A small bunch fresh flat leaf parsley
Add the dates and stir in the honey. Cover with a finely chopped.
lid again and simmer for another 30 minutes.
Season with salt and lots of black pepper.
Heat more olive oil and butter in a small pan.
Stir in the almonds and pistachios and cook until
they begin to turn golden brown. Scatter the
nuts over the lamb and dates and sprinkle with
chopped parsley.
Serve with a buttery couscous and a crunchy
citrus salad to cut the sweetness.
43
Chickpea &
Chorizo Serves 4
Ingredients
Casserole Light olive oil
2 red onions, chopped
Method: 2 garlic cloves, chopped
Heat the olive oil in a heavy based casserole. 1 thin chorizo sausage, about
Stir in the onions and garlic and saut until they 15cms, sliced on the diagonal
begin to colour. 2-3 bay leaves
Add the chorizo, bay leaves and thyme and saut Several sprigs of fresh thyme
until lightly browned.
2 cans of chickpeas
Toss in the chickpeas, add the paprika, and cover
1-2 tsps. Spanish smoked paprika
with a lid.
Some fresh sage leaves, shredded
Cook gently for 10-15 minutes, to allow the
flavours to mingle. Freshly squeezed juice of 1 lemon
Toss in the sage leaves and lemon juice. Season Sea salt and freshly ground pepper
with salt and pepper to taste and serve hot with
yoghurt and flat bread.

Tip: Serve this on its own, with yoghurt and

bread, or as a side with grilled lamb chops.

44
Chicken
Curry in a Serves 6
Ingredients
Wok 2 tsp. ground turmeric
1 tsp. chilli powder (or to your
Method: taste)
2 tsp. coriander powder
Mix all the spices together in a cup.
1 tsp. ground ginger
1 tsp. cumin powder
Sweat the onions and garlic and put aside in a
bowl. 2 medium onions, chopped
2 cloves garlic, chopped
Brown the chicken in the wok and put aside. 6 chicken breasts, cubed
150g mushrooms, quartered
Heat a little light olive oil or coconut oil and fry 1 tin full fat coconut milk
the spices for a minute or two, then add just a 1 tin chopped tomatoes
little stockenough to make a paste in the wok.
225ml chicken or veg stock (using 2
stock cubes)
Add all the ingredients and the remaining stock.
Simmer for approximately 20-30 minutes or until Tip: You might not use all of both
the chicken is cooked through. tins of coconut milk and tomatoes,
Serve over basmati rice or stir fried vegetables. judge for yourself.

45
Beef
Goulash Serves 4
Ingredients

Method: 1 kg steak, cubed

2 large onions, chopped
Turn on your oven to 140C.
1-2 cloves garlic, crushed
In a heavy bottomed casserole pot, heat some
oil and brown the cubes of meat on the hob for 2 tbsp. light olive oil
5-6 minutes. Remove and put aside. 1 tbsp. flour
Add a little more oil to the pot and add the 1 tbsp. paprika
onion and garlic, cooking gently for 4-5 minutes.
1 tin chopped tomatoes
Return the meat to the pot.
150 ml vegetable stock
Sprinkle in the flour and paprika and stir to soak
up all the juices. 1 medium red or green pepper

Add the tomatoes and vegetable stock. Season, 2 tbsp. sour cream, or to taste
and bring slowly to the boil. Salt and pepper
Cover tightly with a lid and place the casserole
pot in the oven for 2 hours, adding a little more
stock if necessary (dont let it dry out).
After 2 hours, add the chopped peppers and
cook for a further 30 minutes.
Remove from the oven and stir in the sour
cream.
Serve with rice or potatoes.
Tip: A good one for parties. Just one pot, no
mess.

46
Pan Roasted
Chicken with Serves
Harissa
Chickpeas
Method:
Preheat oven to 200C. Heat oil in a large
casserole or oven proof pan, over medium-high
heat. Season the chicken with salt and pepper.
Working in 2 batches, cook the chicken until
browned, about 5 minutes per side; transfer to a
plate.
Add onion and garlic; cook, stirring often, until
softened, about 3 minutes. Add tomato paste,
chickpeas, harissa, and broth; bring to a simmer.
Nestle chicken, skin side up, in chickpeas.
Transfer the pot to the oven. Roast until chicken
is cooked through, 2025 minutes. Top with
parsley and serve with lemon wedges for
squeezing over.
Tip: Harissa is a great shortcut ingredient to
flavour, but no two jars (or tubes) are the same.
Taste firstif it seems very spicy, use a bit less.
You can always stir more into the chickpeas
when the dish is finished.
Ingredients
1 tablespoon light olive oil
8 skin-on, bone-in chicken thighs
Sea salt, freshly ground pepper
1 small onion, finely chopped
2 garlic cloves, finely chopped
2 tablespoons tomato paste
2 cans chickpeas, rinsed
1/4 cup harissa paste
2 cups chicken stock
1/4 cup chopped fresh flat-leaf
parsley
Lemon wedges, for serving
Ingredient info: Harissa, a spicy
North African red chili paste.
Make your own from a recipe
online, or buy it in a good
Delicatessen or health shop.
47
Pan Roasted Chicken with Harissa Chickpeas

48
Maca Energy
Balls Makes 16 balls
Ingredients

Method: 150g of hazlenuts

150g of medjool dates
Place the hazelnuts in the food processor, blitz
for a minute. 4 tbsp of raw cacao
Add the rest of the ingredients and process until 2 tbsp of maca powder
fully combined. 3 tbsp of coconut oil
Roll into balls and put in the freezer for 20 a small pinch of salt
minutes then into the fridge until you want to
dig in.
These keep in the fridge for 2 weeks.

Tip: Maca powder is a naturally sweet

superfood, available in good health shops.

49
Date and
Oat Bars Makes 20 bars
Ingredients
400g of oats
Method: 20 medjool dates
Preheat your oven to 200 Celsius. 300ml water
Combine the chia seeds and water in a mug and 200g raisins
let this mixture sit for about 10 minutes until a 100g sunflower seeds
gel forms.
3 tablespoons coconut oil
Pit the dates and put them in a pot with the
coconut oil. Allow to melt for 5 minutes, until 4 tablespoons chia seeds mixed
the dates are nice and soft. Blend this to a with 16 tblspns of water
smooth paste in a blender. 2 teaspoons of cinnamon
Add the oats, sunflower seeds, raisins, and
cinnamon to a bowl and stir in the date mix. If
the chia gel is formed, then stir this into the mix
too.
Line a baking tray (about 6x9 inches) with baking
paper, or grease it with coconut oil. Pour the
granola bar mix into it and spread it evenly.
Bake for about 35 minutes, until the top turns
golden. Take the tray out of the oven and leave it
to cool for at least 15 minutes, before cutting it
into barsthis is important for getting them to
set.
Store in an airtight container. For an afternoon
snack try spreading one with almond butter and
some mashed banana.

50
Date and Oat Bars
Date Truffles
Makes 28
Method
Cook the dates and apricots in the tea, in a
saucepan until soft and all the liquid has
evaporated. Chop finely in a food processor.
Add the coconut, cocoa powder and just enough
honey to make a stiff paste.
Shape into small balls, each with a whole
almond in the middle. Roll the truffles in either
cocoa powder, chopped almond nibs, or coconut
and chill them for 30 minutes.
Keep the truffles in the fridge.
Ingredients
500g dried dates, finely chopped
50g dried apricots, finely chopped
125ml rooibos tea infusion
Half cup (150ml) desiccated
coconut
Quarter cup (60mls) cocoa powder
15ml (1 tblspn) raw honey
100g raw whole almonds
Cocoa powder, chopped almond
nibs, or desiccated coconut for
coating.
Tip:
Raw honey is unprocessed (it has
not been heated or pasteurised)
and is, therefore, packed with
natural vitamins and amino acids.
Some nutritional value can be lost
when honey is processed.
52
Date Truffles

53
Peanut
Butter & Makes 9 Bars
Ingredients
Jelly Granola 1/4 cup coconut oil

Bars 1/4 cup apple sauce

1/2 cup peanut butter
2 cups rolled oats
Method 1/3 cup whole wheat flour

Preheat the oven to 175C or 350F. 1/3 cup sugar

Add the coconut oil, apple sauce, and peanut 2 tablespoons flaxseeds
butter to a saucepan over low heat until melted pinch sea salt
and incorporated. 1/3 cup raspberry jam
Meanwhile, combine the dry ingredients: rolled
oats, flour, sugar, flaxseeds (whole or ground),
and salt in a mixing bowl. When the liquid
ingredients are melted, slowly drizzle them into
the mixing bowl with the dry ingredients.
Stir until well combined.
Add the granola to a lightly-oiled 8 x 8 inch pan
and press down evenly. Top with the raspberry
jam and use a knife to scrape and swirl the jam
into the top layer of the granola mixture.
Bake for about 30 minutes until lightly browned
and firm, but dont overcook because the edges
will burn fairly easily. Allow to cool for at least 30
minutes before attempting to cut and remove
from the pan.

54
Peanut Butter and Jelly Granola Bars

55
Ultimate
Energy Bites Makes 10-12
Ingredients
3/4 cup almonds
Method: 3/4 cup walnuts or hazelnuts

Blend the nuts, flaxseed, and chia seeds for 2 tblspns. chia seeds
about 1 minute. Add the other ingredients and 2 tblspns. ground flax seed
blend for 1 minute. 1 cup medjool dates
Form into bite sized balls, and refrigerate until 1 tblspn. coconut oil
needed.
1 tblspn. protein powder
1 tblspn. raw cacao powder
Tip: Cacao (kacow) is the raw, unprocessed form
of chocolate. These untreated seeds referred to (available in any good health shop)
as cacao beans can be considered a superfood
offering a wealth of antioxidants and essential
vitamins and minerals; magnesium, and other
essential minerals including calcium, sulfur, zinc,
iron, copper, potassium, and manganese.
Flavonoids, with antioxidant properties.
Vitamins: B1, B2, B3, B5, B9, E.
Is it true that chocolate grows on trees? If you
thought Yes, you are certainly right.

56
GCNs Uber
Bars Makes 16
Ingredients
120 ml Coconut/Sunflower Oil
Preheat the oven to 180C/350F. 180g Soft Dark Brown Sugar
2 tbspn. Golden Syrup
Melt the oil, brown sugar, golden syrup, peanut 1-2 tbspn. Sugar free Peanut Butter
butter, and vanilla extract, over a medium heat 1/2 tsp. Vanilla Extract
for a couple of minutes until melted and mixed
together.
25g/2 tbspn. Sesame Seeds
Next add the seeds, almonds, sultanas, and 25g Sunflower Seeds
chopped dates. 50g/1/2 cup Flaked Almonds
50g Sultanas
Gradually stir in the thick cut porridge oats/ 50g Chopped Dates
oatmeal.
Line a square cake pan (approx. 8x10 inch) with Gradually stir in thick cut porridge
parchment paper. oats/oatmeal - 225g / 8 oz
Pour the mixture in and flatten/press it down
with the back of a spoon or fork.
Cook for 10 15 minutes. Leave to cool for at
least 15 minutes before cutting into bars.

Tip: Hannah Grant (Tinkoff-Saxo) has a sugar-free

version of GCNs Uber bar which uses blended
bananas instead of refined sugar. She calls it the
GCN Energy Bar 2.

57
Steves
Energizing Makes 2 glasses
Beetroot Ingredients
Juice
4-5 medium fresh beetroots
There is much talk amongst endurance athletes
2-3 Granny Smith Apples
about the benefits of beetroot juice.
2 inches fresh root ginger
Good handful of fresh parsley
It has a potent flavour so give it a try 2-3 hours
pre-ride, and let yourself get used to it before
trying it out on a race day.

Wash all the ingredients.

Carefully peel the beetroot, scrape the brown
skin from the ginger with a teaspoon, and chop
the apples into quarters.

Juice all the ingredients and add crushed ice, or

refrigerate, but this juice is best consumed
within 30 minutes of making it, as after this, the
nutrients will not be as fresh/potent.

58
Alternative
Sports Drink Makes 8 cups
Ingredients
8 cups filtered water
Its no secret: sugar-laden sports drinks are not 6 teaspoons loose tulsi tea OR 6
great for you. teabags of it
As an adaptogen, Tulsi makes an excellent choice 3 tbsps. raw honey (or more to
for hydration while exercising because it can taste)
help the body adjust to the increased physical
Big pinch of unrefined salt such as
stress and may even increase endurance.
sea salt (adjust to taste)
You can purchase Tulsi (Holy Basil) Tea online, or
15 drops trace minerals
in a good health food shop.
(approximately), optional but
recommended
Boil the water, add the tulsi tea and let it steep
(off the heat and covered) for 10-20 minutes.
Strain. Let it cool to room temperature before
adding the honey to preserve the enzymes in the
honey. Mix in salt and minerals to taste. It keeps
in the fridge for probably a week.

59
Adaptogenic/Alternative Sports Drink.

60
The recipes in this Cookbook were researched using the following sources:

Wellness Mama.com
One Ingredient Chef.com
Madeleine Shaw.com
BBC Good Food
Nourished Kitchen.com
Empowered Sustenance.com
Pure Wow.com
The Domestic Man.com
You Magazine Recipes
Team Sky Cycling Nutrition/Team Sky Chef Recipes
Womens Health Magazine
Deliciously Ella.com
Bicycling.com
Patrick Holford Cookbook
The Real Food People Cookbook
Blazing Salads Cookbook
Epicurious.com

Most recipes have been updated/modified from their original form.

Compiled by Aisling Duggan, for A1 Coaching, 2015.

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