Das Fud – Vegan Food for Vegan Cyclists!

Recipes for Plant Eaters

The most powerful weapon a vegan cyclists have at his/her disposal, to utterly destroy their opponents, is what’s going through their belly!

By eating healthy, vegan food, by default you will CRUSH all those who face you! (Well, maybe. Result will vary.)

Note that it’s very likely if they haven’t eaten ANY plant matter! =)

Unfortunately, your carrion-eating* compatriots will likely inadvertently eat the odd bit of plant matter, which also imparts them with an arsenal of carbs, fats, proteins, vitamins, minerals, and anti-oxidants that will hurtle you to victory. But remember – you’ve got more!

(Note, foods with an asterisk* and link are described below. Click the link for more info.)

If you'd like to submit a recipe, please send me a note.

If you'd like to discuss any of these, or read comments, click here!

Recipes To Serve Eight

You’ve got four hungry little stomachs in each leg.. Two pairs of quintuplets, each fighting for as much nutritional matter as you can stuff your face with!

Most of these recipies are high in carbs, here's an article i wrote that discusses why, as a cyclist, you might want to eat a bunch!

Use organic ingredients and products as much as possible. Also, i eat what might be described as Buddhist food - not that i follow any religion, i just don't eat much garlic or onion. So, uh, it's Buddhist. Sorta.

DAS MENU

Breakfast

  • Basic Smoothie
  • Cereal
  • Oatmeal

Snacks

  • Nuts’n’Chips
  • Toast’n’Chips
  • Cinnamon Toast
  • Salad
  • Spaghetti
  • Quinoa Pilaf (Coming soon!)
  • Insta-Sushi (Coming soon!)

Breakfast
You'll Only Live This Day Once, So Start It Off With Tasty Food!

Breakfast is undeniably one of the three most important meals of the day, and usually a good one to eat several times a day!

For me, breakfast foods are typically high-carb, especially the ones i have listed. It's a good way to start the day, and doubles as an excellent pre-ride/race food. I find that smoothies can be eaten within' 30-60mins of a ride or race, and the others should have at least an hour. Best not to experiment on race day, try them out yourself first!

Basic Smoothie

1 cup
soymilk
3
ripe organic bananas
1/2 - 1 cup
frozen berries (blueberries, strawberries, blackberries, etc..)
1 TBSP
maple syrup (more energy!!)
 
Tasty Extras
 
~ 12
almonds
TBSP
flax seeds*
1 serving
green supplement*
1/4 cup
pineapple

Pretty straight-forward - dump ingredients in blender, and activate!

If you find that you need to pee on a ride, cut down on the soymilk. I often use a 1/2 cup.

Stick with the basic recipe if you're going to be doing something intense, otherwise embellish with extra ingredients!

The almonds add a little more substance, as well as the flax seeds (plus Omega-3), green stuff makes it look like spaceship food, and the pineapple adds some zing!


Cereal

1 - 3 cups
dry cereal (see below)
1/2 - 1 cup
soy milk
 
Tasty Extras
 
1/8th cup
raisins
1
ripe banana

I love raisins in cereal. Yum!

I really recommend mixing up your cereals. For example, right now i have a base of Nature's Path 'Millet Rice' flake cereal, and their 'Cinnamon O's' kids cereal. I'll have as many as four different cereals all mixed together. (Five is just plain crazy.) I use a big plastic container to contain it all. =)

Some people like berries in their cereal, but that's not something i've ever really enjoyed.. Bananas are a regular tho.


Oatmeal

1 - 2 cups
slow cook oatmeal (not 'instant'!)
1 - 3 cups
water
1/2 cup
soy milk
TSP
salt!
gallons!
maple syrup
1-2 TBSP
'raw' cane sugar
1/4 TSP
cinnamon
1 TSP or TBSB
Earth Balance* or coconut oil*
 
Tasty Extras
 
1/8th cup
raisins
1
ripe banana (add after, don't cook)
1
apple, chopped into bits
1/8 cup
nuts and seeds (walnuts, almonds, pumpkin seeds, sunflower seeds)
TBSP
ground flax seeds

Oatmeal is a great staple, and being very high in carbs, i'll often eat it before a ride, or on race nights before heading out.

Stick oats and water together in a pot, along with any extras (sans bananas - that's gross.)

Cook on low for 10mins or so, until oats are warm and look like oatmeal. Dish into a bowl and add other ingredients, and mix. I'll add the maple syrup last, so it pools on top for some extra tastiness.

= Top =

Snacks
"Appetizers...they're what you eat, before you eat, to make you more hungry!" - Cartman

If you get the munchies during the day, one can turn to fruit for a healthy, energizing snack. Sometimes you feel like something a little more substantial, and below are a few suggestions.

Probably best not to have more than one of these a day, and even that might be a bit much..these are calorie bombs!

Nuts'n'Chips

1 - 2 cups
nuts and seeds (almonds, walnuts, hazelnuts, pumpkin seeds, sunflower seeds, etc.. Roast in toaster oven for an extra treat!)
1/4 cup
dairy-free chocolate chips
 
Tasty Extras
 
1/4 cup
raisins, or other dried fruit

Nuts and seeds are great, but even better with chocolate chips!


Toast’n’Chips

1 - 4 pieces
bread (use sprouted bread*!)
bit of
Earth Balance margarine*
some
nut butter (almond, peanut)
pile of
dairy-free chocolate chips

This recipe requires a toaster oven. (Or regular oven, but that's overkill..)

Lightly toast bread, spread on a little margarine (if you like) and the nut butter. Sprinkle a bunch of chocolate chips on each piece, and then put back in the toaster oven for 30-60 seconds, until soft..then spread the chocolate with a butter knife.

If you use hazelnut butter, you'll find this is much like Nutella. Yum.

Pre-ride Note: I find the nut butters (especially ones from beans, like peanuts and cashews) are rather hard to digest, and so i'd give at least 2-3hrs before going on a ride. Maybe you can digest these better tho.


Cinnamon Toast

1 - 4 pieces
bread (use sprouted!)
pile of
Earth Balance margarine*
TSP's of
raw cane sugar
dashes of
cinnamon
sprinkling of
raisins

This recipe requires a toaster oven. (Or regular oven, but that's total insanity..)

Lightly toast bread, and spread on a bunch margarine. Sprinkle a TSP or two of sugar, and a dash of cinnamon. Maybe spread more margarine on there...depends on how fatty you like it! Either way, spread the sugar and cinnamon together, as well as a pinch of salt. (Salt makes sweet foods taste better, and you're an athlete, so you need the stuff!)

If you feel Cinnamon Toast needs raisins, sprinkle raisins on top of it all. I would argue it does.

Finally, stick it back in the toaster oven for a little bit to make sure the margarine gets melted, and also warms it up. Enjoy!

= Top =

Lunch / Dinner
"You aren't what you eat. You are what you don't shit." - John Robbins (i believe)

Below are the main meals i eat, full of carbs, and sometimes even a little protein! Most are pretty quick to make, and as usual, i'm pretty flexible with the measurements of ingredients.

I prepare large amounts of certain dishes to have left-overs in the fridge for quick meals.

Salad!

1 - 3 cups
lettuce (romaine, red or green leaf, or 'Spring Mix')
1
tomato, sliced
1
carrot, sliced or shreded
1/4
red pepper, diced
1 cup
sprouts (see my article on making your own sprouts!)
pinch
fresh or dried herbs, like 'Italian mix'
splash
balsamic vinegar (organic is best! Don't get the cheap stuff.)
splash
cold pressed olive oil
 
Tasty Extras
 
1/4 cup
red cabbage
1/2
avocado
TBSP
pumpkin seeds
1/4 cup
mushrooms, sliced
chunk
cucumber, sliced
1
celery stick

The above is a very colorful and potent salad! It is one of my main staples; i try to eat a salad every day.

Basically, just chop and mix ingredients! I enjoy an olive oil and balsamic vinegar dressing, but feel free to replace with a dressing of your preference. Go light tho...keep the fat down.

I read recently that savoury herbs dramatically increase the number of anti-oxidants absorbed in a given me, and so i've started adding them...and the extra flavour is nice as well!


Pasta

1 - 3 cups
pasta (whole grain is ideal)
 
Sauce
 
1 TBSP
olive oil
1/2 cup
mushrooms, sliced
1 tub/package
tofu, cubed; or package of 'soysage' or 'ground round'
TBSP
pumpkin seeds
1
carrot, sliced
1
zucchini, sliced
1
small onion (rare time i'll use onion!)
1 796mL can
crushed tomatoes or tomato sauce
1 small tin
tomato paste (if using crushed tomatoes)
TSP
herb mix (i like 'Italian'!)
to taste
salt
TSP-TBSP
raw cane sugar
 
Topping
 
TBSP
Red Star Nutritional Yeast*
TSP
sesame seeds, hulled

The pasta is pretty straight-forward, boil as instructed on package. I eat 5-6 plates of pasta every week, it's one of my main sources of carbs. Great recovery food!

For the sauce, warm the oil in a pan and mix in the mushrooms, tofu or soy stuff, pumpkin seeds, carrot, zucchini and onion. Sizzle together until starting to look cooked, then mix in the tomatoes (and paste if necessary), herbs, salt and sugar. Turn down the temperature, and allow to simmer.

That's it! You're suddenly saucy!

Pour a dollop on a plate of pasta, and for a cheesy substitute, sprinkle nutritional yeast and sesame seeds on top, then drizzle some olive oil on that for some bonus tastiness.

This makes several cups of sauce, don't try eating it all in one sitting! Pack it away in the fridge or freezer, and use for subsequent plates of pasta!

The addition of tofu or other protein source is very important, as having protein in with the carbs greatly enhances absorption, and will speed your recovery.

TIP: Being the lazy turd i am, when i prepare pasta, i'll skip re-heating the sauce, and spread a thin layer right on top of the freshly cooked pasta, which warms the sauce. It's not 'hot', but i'm not crazy about 'hot' food anyway. Colour me crazy!

= Top =

Terms/Descriptions

Alright, there might be some unfamiliar terms or foods, find out more below!

    • carrion - people refer to themselves as 'carnivores' or 'omnivores', but this isn't exactly accurate. They more more akin to carrion-eaters, eating the old, decomposing flesh of long-deceased animals. True carnivores actually do the killing themselves.
    • coconut oil - aka Coconut Butter, is one of my three main oils. Usually best used in baking and frying, it can withstand higher temperatures without degrading, and contains other healthful properties. Although it is saturated, it is comprised of medium-chain triglycerides, which is much more easily used by the body than the long-chain triglycerides you'll find in animal products. I like the Omega Nutrition brand coconut oil.
    • Earth Balance margarine - best margarine on the planet! No hydrogenated oils, good Omega-3 content, and totally vegan!
    • flax seeds - don't eat 'em whole! Use a coffee grinder or blender to make a powder, and store in a jar in the freezer. Flax seeds are one of the best sources of Omega-3 Fatty Acids, and you should eat some every day!
    • green supplement - i recommend Progressive Vege Greens, lotsa great stuff in it, and totally vegan! Stay away from products like Greens+, which isn't vegan.
    • Red Star Nutritional Yeast - there are several brands of nutritional yeast out there, but not all contain Vitamin B12. Eat Red Star w/B12 to ensure you get this essential nutrient!
    • sprouted bread - a bread made without normal flour, the bread is made from sprout the grains. Maintains the whole grain is used, and increases nutritional content. Silver Hills from Vancouver is my favourite, and is just like 'normal' bread!

= Top =

Page Last Updated: Aug 4th, 2005

About Me

Name:
Dave Shishkoff
aka Dave Noisy
Location:
Victoria, BC
Canada

Click for more!


Organic Athlete

Oak Bay Bicycles

Fueled With: Vega

Also...

VeganFitness.net

Powered by Blogger