As outdoor sports, mountain biking and road cycling are always dependent on the weather. In winter, cold and darkness can affect your health and mood. This makes it all the more important for cyclists to pay attention to their diet. A tasty and healthy meal after training brightens the mood and can help the body's defences. Many cabbage and root vegetables are now in season and athletes can take advantage of their valuable ingredients with our creative recipe ideas.
1. beetroot soup with ravioli
Beetroot is a kind of "superfood" for bikers. The tuber is rich in nitrate, which can contribute to an improved oxygen supply to the muscles. So: eat delicious soup and benefit from longer endurance and shorter regeneration at the same time. Great, right?
Ingredients for 4 people
- 200 g mushroom ravioli (chilled)
- 750 ml vegetable stock
- 500 ml beetroot juice
- 1 garlic clove
- 2-3 tbsp lemon juice
- 1 tbsp wheat flour (type 405)
- 500 g beetroot (cooked, vacuum-packed)
- 250 ml plant-based cream alternative (cooking cream)
- ½-1 teaspoon sugar
- Salt, pepper from the mill
- ½ bunch of dill
Preparation
- Prepare the ravioli according to the packet instructions. Bring the stock and beetroot juice to the boil in a pan. Peel and chop the garlic and add with the lemon juice. Mix the flour with a little cold water, stir into the gently simmering soup and simmer for approx. 5 mins.
- Coarsely grate the beetroot, add to the soup with the cooking cream and heat through. Flavour the soup with the sugar, salt and pepper. Wash the dill, pat dry, chop and add half to the soup. Warm the ravioli in the soup. Serve garnished with dill.
Preparation time: approx. 20 minutes
2. white cabbage and apple gratin under a potato topping
White cabbage is rich in vitamins C and K as well as minerals such as potassium, magnesium and calcium. Its secondary plant substances can have an antioxidant effect and studies attribute anti-inflammatory properties to cabbage. Gratin is ideal after training. Beforehand, it is better to opt for something easily digestible due to the fibre.
Ingredients for 4 portions
- 1kg potatoes (floury variety)
- 250 ml milk
- 100 g butter
- Salt, pepper from the mill
- Nutmeg
- 550 g white cabbage
- 2 spring onions
- 150 ml apple juice
- 2 bay leaves
- 2 apples
- 3-4 sprigs of thyme
- 30 g breadcrumbs
Preparation
- Peel the potatoes and cook in salted water. Drain. Mash with the milk and 40 g butter. Season with pepper and nutmeg.
- Clean the cabbage, slice into strips and sauté in 20 g hot butter. Peel and dice the onions, add 1/4 to the cabbage with the apple juice and bay leaves, simmer for 15 mins. Wash and clean the apples, peel as required, cut into quarters, core into wedges and braise for a further 5 mins.
- Preheat the oven (200°C/convection oven: 180°C). Cover the cabbage with the mashed potatoes in an ovenproof dish and bake in the oven for approx. 20 mins.
- Wash the thyme, pat dry, pick off the leaves and chop. Mix with the breadcrumbs. Fry the remaining onions in 40 g butter. Add the breadcrumbs and thyme, season. Sprinkle over the casserole and bake for a further 8 mins.
Preparation time: approx. 20 minutes / Baking time: approx. 30 minutes
3. pasta savoy cabbage pot with mince
Savoy cabbage can support the immune system in winter with vitamin C and folic acid. It can also have an anti-inflammatory effect - similar to white cabbage - and is low in calories. Here too, valuable fibre benefits the digestion.
Ingredients for 4 portions
- 1 savoy cabbage (approx. 1 kg)
- 1 onion
- 3 tablespoons oil
- 500 g mixed minced meat
- Salt, pepper from the mill
- 1 tsp chilli powder
- 1 red and 1 yellow pepper
- Caraway seeds
- 200 g pasta (e.g. farfalle or rigatoni)
- 250 g tomatoes
- some parsley
Preparation
- Clean, wash, dry and chop the savoy cabbage. Peel and finely chop the onion. Heat 1 tbsp oil in a large pan and fry the mince until crumbly. Season with salt, pepper and chilli powder. Remove from the pan.
- Add the rest of the oil to the remaining frying fat, heat up and fry the savoy cabbage with the onion cubes on all sides. Clean, wash and dice the peppers, add to the mince and fry for 3-4 mins. Season with salt, pepper, chilli and caraway seeds.
- Add the pasta, minced meat and approx. 1 litre of water to the savoy cabbage. Season with salt. Cover and simmer gently at a medium temperature for approx. 10 mins. Wash and chop the tomatoes and add 5 mins. before the end of the cooking time. Season to taste. Serve sprinkled with parsley.
Preparation time: approx. 30 minutes
4. winter vegetable cake
Cake can also be hearty and healthy! Winter vegetables such as broccoli and Brussels sprouts can support heart health, blood sugar regulation and help the immune system stay strong. Peas and eggs provide a load of protein from a combination of plant and animal sources.
Ingredients for the pastry (26 mm springform tin, e.g. 12 pieces)
- 200 g wheat flour (type 630)
- 50 g almond flour
- 1 tsp baking powder
- 1 tsp salt
- 150 g quark (0.2 % fat)
- 100 ml rapeseed oil
Ingredients For the topping
- 2 thin stalks of leek
- 3-4 small carrots
- 400 g broccoli
- 1 small fennel bulb
- 2 tbsp rapeseed oil
- 250 g peas (frozen)
- 250 g Brussels sprouts (frozen)
- 50 ml vegetable stock
- Nutmeg, ground
- Salt, pepper from the mill
- 250 g sour cream
- 150 g quark (0.2 % fat)
- 4 eggs
- 3 tbsp mixed herbs (frozen)
- Sweet and hot paprika powder
- 80 g grated parmesan
- Herbs for garnish
Preparation
- Preheat the oven to 180°C. Mix the flour, baking powder and salt, knead with the quark and oil, roll out between baking paper. Line the base and sides of the springform tin lined with baking paper with the dough.
- For the topping, wash and clean the leek and cut into fine rings. Peel the carrots and cut into thin slices. Wash the broccoli and divide into florets. Wash and clean the fennel and cut into strips. Sauté the vegetables in the heated oil. Add the peas, Brussels sprouts and stock, cook for approx. 5 mins. and season with nutmeg, salt and pepper.
- Whisk together the sour cream, quark, eggs and herbs, season with paprika powder, salt and pepper. Spread the egg glaze and vegetables over the pastry, sprinkle with Parmesan and bake the vegetable pie in the oven for approx. 40 mins. until golden brown. Garnish with herbs as desired and cut into pieces when cool.
Preparation time: approx. 35 minutes / Baking time: approx. 40 minutes
5. oatmeal apple taler
The run-up to Christmas is the time for biscuits. These biscuits are tastier and healthier than other biscuits. Oatmeal can lower cholesterol levels and support the energy metabolism with proteins and minerals. Studies confirm a reduced risk of cardiovascular disease with regular consumption.
Ingredients for approx. 30 pieces
- 50 g coconut oil
- 150 g spelt flour (type 630)
- 100 g soft rolled oats
- 50 g erythritol
- 30 g ground nuts
- 30 g grated coconut
- 1 tsp gingerbread or speculaas spice
- 150 g apple puree (unsweetened apple sauce)
Preparation
- Melt the coconut oil and leave to cool slightly. Preheat the oven to 180°C and line a baking tray with baking paper. Mix the dry ingredients. Add the apple puree and knead everything quickly into a smooth dough.
- Shape the dough into balls and press flat on the baking tray. Bake the biscuits in the preheated oven for 12-15 minutes.
- Leave the biscuits to cool on a wire rack and store in a biscuit tin.
Preparation time: approx. 15 minutes / Baking time: 12-15 minutes
Jan Timmermann
Editor
