Go the distance
Fuel yourself sensibly with slow-releasing carbs
Stuffed Peppers are perfect for boosting your vitamin C and potassium levels, and contain lots of slowreleasing carbs
Carbohydrates are your main source of energy in a healthy, balanced diet and are broken down into glucose then absorbed into your blood, entering your body’s cells with the help of insulin. It’s then used for energy, or converted into glycogen and stored in your liver and muscles. Wholegrain, unrefined carbs release glucose into the bloodstream more gradually than highly refined, processed foods, providing longer-lasting energy as well as additional nutrients.
Stuffed peppers (*V)
These are bursting with nutritious ingredients and contain slowreleasing carbs to fuel your body.
Details • Prep 10mins • Cook 55mins • Serves 2
Ingredients
• 2 large red or yellow peppers
• 3 tbsp extra virgin olive oil
• 1 onion, finely chopped
• 1 celery stalk, finely diced
• 1 clove garlic, crushed
• 4 mushrooms, sliced
• 1 bay leaf
• 4 sprigs fresh thyme
• 1 cinnamon stick
• 1 tsp each ground cumin, turmeric & paprika
• 200g red and wild rice mix
• 600-800ml hot veg stock
• 100g frozen peas
• 50g breadcrumbs
• 20g Parmesan, grated (*or vegetarian equivalent)
Method
01 Preheat the oven to 200°C. Halve the peppers and remove seeds.
Pour 1 tbsp oil into a small baking tray and arrange the halves cut side up.
02 In a large pan, gently fry the onion, celery and garlic in 1 tbsp oil for a few mins. Stir in the mushrooms, bay leaf, 2 sprigs of thyme, cinnamon and spices. Add the rice. Stirring constantly, add stock gradually, allowing each ladleful to be absorbed before adding the next. Add the peas once the rice is almost cooked.
03 Spoon the mixture into each pepper half. Heat 1 tbsp oil in a small pan, add the breadcrumbs and fry for 2mins. Stir in the Parmesan, 2 thyme sprigs and plenty of black pepper.
04 Spoon over the peppers and bake for 30mins until they caramelise at the edges. Baste with cooking juices after 20mins. Serve warm or cold.
Nutritional analysis
Per serving 779Kcals • 24g fat • 5.5g saturates • 112g carbs • 15g sugars • 12g fibre • 23g protein • 2.9g salt
Key ingredient Wild rice
Not, in fact, a rice at all, but the seed of a semi-aquatic grass, wild rice has longer, firmer grains and a nuttier flavour than true rices. 100g of this low-GI food will give you 21g of carbs, 1.8g fibre and 4g of protein, plus several useful minerals.
Massaman curry (GF, DF)
Top brown basmati rice with this well-balanced fuel-up recipe that’s perfect for the night before a long winter ride.
Details
• Prep 5mins
• Cook 60mins
• Serves 4
Ingredients
• 400ml coconut milk
• 3 tbsp Massaman curry paste
• 300g lean stewing steak, cut into 1cm strips
• 3 cardamom pods, crushed
• 1 cinnamon stick
• 2 bay leaves
• 1 tbsp crunchy peanut butter
• 1 onion, quartered
• 1 large waxy potato, cut into 1cm chunks
• 250g butternut squash, peeled, cut into 1cm chunks
• 300g brown basmati rice
• 1 tbsp fish sauce
• 1 tsp brown sugar
• Squeeze of lime juice
• Handful of torn basil leaves
• 1 fresh red chilli, deseeded, finely sliced
• Handful of roasted peanuts
Method
01 Bring 60ml coconut milk to the boil.
02 Add the paste, cook for 1min, add the beef. Cook for a few mins, stir constantly.
03 Add 200ml coconut milk, 100ml water, the cardamom, cinnamon stick, bay leaves and bring to boil. Reduce to a simmer and cook, uncovered, for 20mins.
04 Add the peanut butter, onion, potato and squash, the rest of the milk and simmer for 30mins.
Meanwhile, cook the rice.
05 Once thickened up, add the fish sauce, sugar and lime juice. Season, top with basil, chilli and peanuts, serve with the rice.
Nutritional analysis
Per serving 796Kcals • 28g fat • 19g saturates • 97g carbs • 14g sugars • 10g fibre • 32g protein • 1g salt
Key ingredient Potatoes
Inexpensive and versatile, energy-powerhouse potatoes are fat free but contain 17g of carbs per 100g, plus a good amount of fibre, antioxidant vitamin C and energy-boosting B6, and useful minerals potassium and manganese. Leave the skin on to maximise the nutritional benefits (the more colourful the skin, the more antioxidants it contains). The resistant starch potatoes contain is a type of fibre that contains the benefits of both soluble and insoluble fibre, which will help to keep your gut happy.