Smooth operator

Fetch the blender. And the bowl

There are two types of people in this world: those that have bowls and those that have the word ‘bowl’ written on their bowls. Just in case they should forget. Or not know what it is.

Good, now we’ve got that one out of the way, may we introduce you to one of the best bowls we know, the smoothie bowl. Yes, outwardly it is a smoothie in a bowl, but behind the scenes it’s so much more than that. For a start, it’s a superb way of using up overripe fruit, which has a higher GI than less ripe fruit so packs a more immediate energy hit as its sugars take less metabolic work before they can be absorbed into the bloodstream.

It also contains chia seeds, which pack 17g protein per 100g, and oats, which release their energy more slowly and are full of fibre. Spinach is also on hand with its vitamin K, excellent for bone health, as well as nitrates, which are linked to heart health, and then the whole ensemble can be rounded off with nuts, seeds or fresh fruit.

As The Cycling Chef Alan Murchison says, ‘Think of this as a wet-fruit muesli. It’s an excellent way of using up leftover fruit, but I always like to keep a selection of frozen fruit in stock. Blueberries, raspberries and mixed summer fruits are great go-tos and must-have items in any busy cyclist’s freezer.’