Recipes

1 cup of coconut water (250ml)

1 cup frozen raspberries (or fresh)

3-4 ice cubes

1 tablespoon of honey

1/2 cup of oats (optional)

1/2 medium banana (optional)

Place all ingredients into the blender and blend until smooth. If smoothie is too thick, add more coconut water to achieve desired consistency.

Poor into a glass and serve immediately.

I find this to be a great breakfast smoothie and is a regular pre-training meal before an early morning long ride. It's great for topping up the muscle glycogen stores, is loaded with vitamins and minerals and it doesn't cause gastrointestinal discomfort on the bike.

1 cup of low fat milk or coconut water (250ml)

1 medium banana (frozen or fresh) 

2 tablespoons of natural Greek yoghurt

1/2 teaspoon of ground cinnamon

1 tablespoon of honey

3-4 ice cubes (optional)

1/2 cup of oats (optional)

Place all ingredients into the blender and blend until smooth. 

If smoothie is too thick, add more coconut water to achieve desired consistency. 

Poor into a glass and serve immediately. 

To assist recovery following a hard training session, you could replace the Greek yoghurt with 25-30 grams of 100% whey protein. 

This smoothie is packed with goodness. Bananas are a good source of B group vitamins which help our body to release energy from carbohydrates, fats and protein.

1/2 cup chia seeds

1 1/2 cups of almond milk (plain or chocolate) or plain milk or coconut milk

2 drops of vanilla essence

200g of natural Greek yoghurt

200g of blueberries, raspberries or mango (fresh or frozen)

2 tablespoons of chopped walnuts or pistachios 

Combine the chia seed and almond milk in a container and stir occasionally until seeds thicken.

Place in the fridge.

Serve with Greek yogurt and fresh or frozen fruit.

Top with chopped walnuts or pistachios.

You can replace the almond milk with plain milk or coconut milk. This does influence the nutritional content of the pudding.

The chia pudding is a great nutritious snack that leaves you feeling full due to its high protein content. I find it's perfect for morning tea or as a nutritious dessert.

Store in the fridge for up to 3 days.