Post by nwilson on Aug 6, 2007 10:22:37 GMT 1
Rather than just packing a banana and a nutri-grain bar, here's a few ideas for homemade snacks to take on that next ride. Some sound more nutritious than others! By they way, these are not my recipes, my culinary skills leave a lot to be desired - I found these on another cycle club site (Sid Valley cc).
The following recipes are generally low or non fat (except those containing peanut butter). However, palatability - improved with a little fat - is often important to keep one eating during a ride, so try to find the balance for your tastes.
They not only can provide some taste variety, but they are definitely easier on the wallet than the commercial energy bars.
* Brownies (fat free)
o 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.
o 1 average serving = 100 Calories and 18 grams of carbo
* Dry cereal in a sandwich bag - Capt. Crunch, Cinnamon Apple Cheerios
o 1 ounce = 110 Cal and 25 grams of carbo
* Pancake Sandwich
o Toast or microwave 2 frozen pancakes (waffles)
o Spread with jam and wrap in a baggie
o 2 - 4 inch pancakes + jam = 195 Cal and 35 gram of carbo
* Energy "gel"
o Mix an energy drink at 5 times the recommended concentration (cytomax tropical fruit was the brand mentioned) and then carry a second water bottle to wash it down.
* Not quite cheesecake
o Sandwich shortbread cookies with non fat cream cheese and raspberry jam. The three components can be carried separately and mixed during stops as well.
* Commercial squeeze tubes (refillable)
o fruit prepared as baby food
o bananas and peanut butter mashed together
o peanut butter and banana flavored energy gel
* Trail putty
o 1/2 cup of peanut butter
o 2 tablesthingys honey
o 2 1/2 tablesthingys dried non fat powdered milk
o 1/2 cup raisins
o Roll into a log, then roll in coconut or chocolate.
o Chill and then wrap in plastic wrap.
* Four blender ideas - for before or after the ride
o 1)
+ 1/2 cup orange juice
+ 1/2 cup pineapple juice
+ 2 bananas
+ touch of honey
o 2)
+ plain non fat yogurt
+ skim milk
+ banana
+ pineapple chunks
+ ice cubes
o 3)
+ milk
+ orange juice
+ bananas
o 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. Here's one recipe for an example:
Oatmeal raisin muffins
o 1 1/2 cups whole wheat (or white) flour
o 1 cup uncooked oatmeal
o 1 tablesthingy baking powder
o 3 tablesthingys sugar (try honey if you'd like)
o 1/2 cup raisins (other fruits are optional)
o 1/4 - 1/2 cup nuts if desired (they are high in fat)
o 2 egg whites
o 1 cup non fat milk
o 1/4 cup vegetable oil
o 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.
* Pasta
Pasta has been the mainstay of bicycling fuel for years. It contains 23 grams of carbohydrate per 1/2 cup serving, 99 Calories, and 1.5 grams of fiber and minimal fat (unless you are using egg noodles).
However the toppings can offset the healthful benefits implied by the above. Here are a few tips:
o Don't assume that because it's a tomato sauce it's low in fat. Some have between 40 and 45 % of their Calories from fat ( check the labels to be sure).
o If you want vegetables, add them yourself - even though the label says it's a vegetable sauce, they are not there in any large, readily recognizable pieces.
o Refrigerated doesn't mean healthier. In fact the Alfredo type sauces and pestos are kept there and contain milk and oils, often having the highest fat content of any of the commercial pasta sauces (some of the Alfredo and pesto sauces have over 90m % of their Calories from fat !!)
*Rice
Rice has a reputation as THE carbohydrate for athletes.
o At 23 grams of carbohydrate per 1/2 cup, rice packs more complex carbohydrate than pasta (at 20 grams of carbo per 1/2 cup).
o For riders struggling to consume enough Calories to replenish fuel stores, 1/2 cup of rice has 110 Calories versus pasta at 99, and potatoes at 68.
o Plus rice can be blended with milk and eggs to make a Calorie dense pudding that some cyclists carry in plastic bags for a quick snack on the bike.
o And at 4 cents per 1/2 cup serving, the price is right.
Other advantages of rice include:
o it is cholesterol free
o it contains minimal fat and sodium
o it is readily digestible
o it is gluten free - which means that it is an alternative for those who are wheat intolerant
o it is low in fiber (brown rice = 0.2 gram fiber per 1/2 cup vs. 1.5 gram of fiber per 1/2 cup for pasta).
White rice (brown rice minus the bran coat) has almost the same nutrient content as brown rice but even less fiber, and it has a milder flavor. Your decision for one or the other should be based on taste alone.
* Rice cakes
o 1 cake = 35 Calories, 7 grams of carbo, 1 gram of protein
Back to top
* Creamy Rice Pudding
o 1 cup rice
o 6 cups hot milk
o 1 teasthingy salt
o 2 tablesthingys butter
o 2 teasthingys vanilla
o 2 teasthingys sugar
Place all ingredients in a pot that holds at least 8 cups. Cook over low heat (don't boil) for 1 hour. After cooling to room temperature, refrigerate. Can be mixed with fruits or flavored with cinnamon.
* Rice Crispie Treats
o 1/4 cup margarine
o 10 oz package (about 40) marshmallows
o 6 cups toasted rice cereal
o 1 cup raisins or dried fruit (optional)
o 1/2 cup peanuts or other nuts (optional)
o Melt butter in saucepan over low heat
o Add marshmallows and stir until completely melted
o Remove from the heat
o Add cereal. Stir until well coated
o Using a buttered spatula, press mixture into a 13 x 9 inch pan
o Cut when cool
The following recipes are generally low or non fat (except those containing peanut butter). However, palatability - improved with a little fat - is often important to keep one eating during a ride, so try to find the balance for your tastes.
They not only can provide some taste variety, but they are definitely easier on the wallet than the commercial energy bars.
* Brownies (fat free)
o 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.
o 1 average serving = 100 Calories and 18 grams of carbo
* Dry cereal in a sandwich bag - Capt. Crunch, Cinnamon Apple Cheerios
o 1 ounce = 110 Cal and 25 grams of carbo
* Pancake Sandwich
o Toast or microwave 2 frozen pancakes (waffles)
o Spread with jam and wrap in a baggie
o 2 - 4 inch pancakes + jam = 195 Cal and 35 gram of carbo
* Energy "gel"
o Mix an energy drink at 5 times the recommended concentration (cytomax tropical fruit was the brand mentioned) and then carry a second water bottle to wash it down.
* Not quite cheesecake
o Sandwich shortbread cookies with non fat cream cheese and raspberry jam. The three components can be carried separately and mixed during stops as well.
* Commercial squeeze tubes (refillable)
o fruit prepared as baby food
o bananas and peanut butter mashed together
o peanut butter and banana flavored energy gel
* Trail putty
o 1/2 cup of peanut butter
o 2 tablesthingys honey
o 2 1/2 tablesthingys dried non fat powdered milk
o 1/2 cup raisins
o Roll into a log, then roll in coconut or chocolate.
o Chill and then wrap in plastic wrap.
* Four blender ideas - for before or after the ride
o 1)
+ 1/2 cup orange juice
+ 1/2 cup pineapple juice
+ 2 bananas
+ touch of honey
o 2)
+ plain non fat yogurt
+ skim milk
+ banana
+ pineapple chunks
+ ice cubes
o 3)
+ milk
+ orange juice
+ bananas
o 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. Here's one recipe for an example:
Oatmeal raisin muffins
o 1 1/2 cups whole wheat (or white) flour
o 1 cup uncooked oatmeal
o 1 tablesthingy baking powder
o 3 tablesthingys sugar (try honey if you'd like)
o 1/2 cup raisins (other fruits are optional)
o 1/4 - 1/2 cup nuts if desired (they are high in fat)
o 2 egg whites
o 1 cup non fat milk
o 1/4 cup vegetable oil
o 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.
* Pasta
Pasta has been the mainstay of bicycling fuel for years. It contains 23 grams of carbohydrate per 1/2 cup serving, 99 Calories, and 1.5 grams of fiber and minimal fat (unless you are using egg noodles).
However the toppings can offset the healthful benefits implied by the above. Here are a few tips:
o Don't assume that because it's a tomato sauce it's low in fat. Some have between 40 and 45 % of their Calories from fat ( check the labels to be sure).
o If you want vegetables, add them yourself - even though the label says it's a vegetable sauce, they are not there in any large, readily recognizable pieces.
o Refrigerated doesn't mean healthier. In fact the Alfredo type sauces and pestos are kept there and contain milk and oils, often having the highest fat content of any of the commercial pasta sauces (some of the Alfredo and pesto sauces have over 90m % of their Calories from fat !!)
*Rice
Rice has a reputation as THE carbohydrate for athletes.
o At 23 grams of carbohydrate per 1/2 cup, rice packs more complex carbohydrate than pasta (at 20 grams of carbo per 1/2 cup).
o For riders struggling to consume enough Calories to replenish fuel stores, 1/2 cup of rice has 110 Calories versus pasta at 99, and potatoes at 68.
o Plus rice can be blended with milk and eggs to make a Calorie dense pudding that some cyclists carry in plastic bags for a quick snack on the bike.
o And at 4 cents per 1/2 cup serving, the price is right.
Other advantages of rice include:
o it is cholesterol free
o it contains minimal fat and sodium
o it is readily digestible
o it is gluten free - which means that it is an alternative for those who are wheat intolerant
o it is low in fiber (brown rice = 0.2 gram fiber per 1/2 cup vs. 1.5 gram of fiber per 1/2 cup for pasta).
White rice (brown rice minus the bran coat) has almost the same nutrient content as brown rice but even less fiber, and it has a milder flavor. Your decision for one or the other should be based on taste alone.
* Rice cakes
o 1 cake = 35 Calories, 7 grams of carbo, 1 gram of protein
Back to top
* Creamy Rice Pudding
o 1 cup rice
o 6 cups hot milk
o 1 teasthingy salt
o 2 tablesthingys butter
o 2 teasthingys vanilla
o 2 teasthingys sugar
Place all ingredients in a pot that holds at least 8 cups. Cook over low heat (don't boil) for 1 hour. After cooling to room temperature, refrigerate. Can be mixed with fruits or flavored with cinnamon.
* Rice Crispie Treats
o 1/4 cup margarine
o 10 oz package (about 40) marshmallows
o 6 cups toasted rice cereal
o 1 cup raisins or dried fruit (optional)
o 1/2 cup peanuts or other nuts (optional)
o Melt butter in saucepan over low heat
o Add marshmallows and stir until completely melted
o Remove from the heat
o Add cereal. Stir until well coated
o Using a buttered spatula, press mixture into a 13 x 9 inch pan
o Cut when cool
