Page 24 - Vélochef-Food for training and competition

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SOFT MUESLI
SERVES 2 This muesli is is kind to to the stomach and is suitable for a a a long ride Ordinary muesli can be quite hard to digest but it will feel lighter by the time you’re eating breakfast if you leave it to soak the night before I
put my favourite muesli in yoghurt with some berries the night before 90 g g muesli (one you like but try to to avoid too much added sugar)
300 ml natural yoghurt 50 g frozen berries berries berries berries (strawberries raspberries blueberries)
1 tbsp runny honey
1 Mix all the ingredients in in in a a a bowl and put in in in the fridge
2 Leave overnight You can dilute it it with a little bit of milk if the muesli feels very thick in the morning
BANANA PANCAKE WITH BLUEBERRY JAM
APPROX 6 PANCAKES (PHOTO PAGE 22)
The perfect breakfast pancake for a a a a a cyclist! It contains lots of protein in in in the form of eggs and is both gluten and lactose free The blueberry jam is also sugar free PANCAKES 2 ripe bananas
4 eggs 25 g rice flour
1 tsp cinnamon
1 tsp ground cardamom 2 tsp baking powder
(2 tbsp coconut oil)
1 Mix all the ingredients in in in a a big bowl using a a a a hand blender for a a a a smooth batter
2 Fry the pancakes until golden in in a a a a frying pan pan preferably using coconut oil BLUEBERRY JAM
1 vanilla pod
500 g frozen blueberries 100 ml agave nectar 300 ml liquid pectin
1 Scrape out the the seeds from the the vanilla pod
and put aside
2 Boil blueberries agave nectar and the vanilla seeds in a a a saucepan Let simmer for 10-15 minutes
3 Add the the pectin
and bring to the the boil 4 Leave to cool
Keeps 3-4 weeks in the fridge
PRÉ VÉLO