Login required to started new threads

Login required to post replies

Hungry for home-made?? (rapidly turning to food porn)
Quote | Reply
I'm the first to admit I'm a bit old school...no power meter, usually leave my HRM behind or totally forget to look at it, think trainer road is a nice hilly ride with bitumen on it and I don't own an aero helmet. OK, I do have a tri bike, but that's mostly coz I like the colors and it matches my kit.

On top of that I like real food. I made the mistake of trying a Powerbar gel once and I swear, it was like tangerine flavoured snot. Disgusting. Never again!

So I've been working on my training/recovery fuel recipes and thought some of them are at the point of good enough to share. If you like to count carbohydrates per hour, I'd leave now. You won't find any nutritional panels here.. just real stuff you can eat & enjoy that feeds the engine.

This one's my staple jersey pocket training fuel bar - full of carbo goodies and a few tasty little surprises as well:
1x400g tin skim condensed milk
2 1/2 cups rolled oats (or other grains, puffed grains as you please)
1/2 cup self-raising flour
1/2 cup sultanas or raisins
1/4 cup dessicated coconut
1 loose cup dehydrated apple slices(chopped)
1/2 cup dark choc bits
1 tablespoon molasses

Mix the lot together, press into a baking tin lined with a butter paper and bake in a mod oven until nicely brown and set. Cool totally before slicing up. Wrap & go!

Last edited by: blackthugcat: Oct 7, 13 20:03
Quote Reply
Re: Hungry for home-made?? [blackthugcat] [ In reply to ]
Quote | Reply
I call these ones poohbahs.. they take a little work but I reckon are worth the effort. The measurements are a bit loose, so add or subtract to taste.

2 cups pitted dates, chopped
1 cup dehydrated apple, chopped & soaked in about a cup of fruit juice until a bit soft.
1/2 cup dried cranberries
1/2-1 cup quick oats.

Gently heat the dates, apple, juice and cranberries in a saucepan and cook until the dates are soft. If needed, add a bit more liquid to soften the dates. Take off the heat & blend with a stick mixer or puree in a blender. Return to the pan and cook down to a thick paste. Add the oats & stir through. Press into a lined baking tin & bake in a very low oven (about 100C or 210F) for about 2 hours, until the top & edges are drying & starting to shrink. Flip out of the tin, invert and bake for a bit longer to dry out. Slice and return sliced bars to the oven for a bit longer to dry cut edges. Cool and stack on baking paper in an open container in the fridge - this will help continue to dry & firm them up. Wrap in baking paper before stuffing in the jersey pocket.


Quote Reply
Re: Hungry for home-made?? [blackthugcat] [ In reply to ]
Quote | Reply
It's pretty hard to make my homemade energy gel look good so I won't bother posting a pic.

Actually, probably best I don't as it looks something like sump oil.... But it works for me! I've trained & raced 2 (edit:make that 3) IM on this, including both runs on this gel, water & not much else with no gut issues.

1 cup rice malt syrup
1/2 cup barley malt syrup
Instant coffee - about 2 tablespoons
Salt
Gently heat the syrups & stir together. Dissolve instant coffee in a small amount of warm water. Add to syrups with salt to taste. I work on the principle that when I've got the taste right, I've got the mix about right. It hasn't failed me yet..

From those who are interested in the carbo breakdown, try here:

http://www.triedtastedserved.com/...brown-rice-syrup.php
http://www.triedtastedserved.com/...arley-malt-syrup.php



Last edited by: blackthugcat: Apr 4, 14 15:37
Quote Reply
Re: Hungry for home-made?? [blackthugcat] [ In reply to ]
Quote | Reply
they look outrageously yummy. THANK YOU
Quote Reply
Re: Hungry for home-made?? [blackthugcat] [ In reply to ]
Quote | Reply
blackthugcat wrote:
It's pretty hard to make my homemade energy gel look good so I won't bother posting a pic.

Actually, probably best I don't as it looks something like sump oil.... But it works for me! I've trained & raced 2 IM on this, including both runs on this gel, water & not much else with no gut issues.

1 cup rice malt syrup
1/2 cup barley malt syrup
Instant coffee - about 2 tablespoons
Salt
Gently heat the syrups & stir together. Dissolve instant coffee in a small amount of warm water. Add to syrups with salt to taste. I work on the principle that when I've got the taste right, I've got the mix about right. It hasn't failed me yet..

From those who are interested in the carbo breakdown, try here:

http://www.triedtastedserved.com/...brown-rice-syrup.php
http://www.triedtastedserved.com/...arley-malt-syrup.php



oMg! you got me with this one! I'm gonig to have to try this!

http://harvestmoon6.blogspot.com


Quote Reply
Re: Hungry for home-made?? [blackthugcat] [ In reply to ]
Quote | Reply
Anything that has condensed milk and chocolate in it can't be all bad. I can't wait to try this recipe out.
Thanks for the post.
Quote Reply
Re: Hungry for home-made?? [nad] [ In reply to ]
Quote | Reply
OK, you might like this variation on the theme then..:-) All of these I've been aiming for a fairly firm texture so they're easy to handle & eat at 30kmh without falling apart.

I use more puffed millet with this one for a bit of texture variation and also to keep the fibre down a bit. Puffed rice or spelt would probably also work quite well. I might cut the cocoa with a bit of malted milk powder next time to see how they go.

1x400g tin skim condensed milk
1/4 cup unsweetened cocoa powder
1/2 cup self-raising flour
2 cups puffed millet
1/2 cup rolled oats

Mix well, press into a lined baking tin & bake in a mod oven until done. Cool before slicing.

I'll start on my favourite recovery treats next:-)
Quote Reply
Re: Hungry for home-made?? [blackthugcat] [ In reply to ]
Quote | Reply
Now for some really yummy stuff..

This one might look a bit like my training bar but this date crumble slice a whole other world of gooey deliciousness and one of my favourite go-tos after a long ride when the legs are hollow, the beer is chilling and the stomach is yelling for FOOD! On top of that, it's got dates and oats, so it must be healthy, which means I can have at least four bits... The secret optional ingredient is a bit of finely sliced preserved lemon added to the dates - takes it to a higher plane of exotic food magic.

2 cups dates
1 cup water
185g softened butter
1 cup soft brown sugar
1 1/3 cups plain flour
1/2 teaspoon bicarb soda
1 1/2 cups rolled oats

Cook dates in water in a saucepan for about 10 min until soft. Cool. Mix butter & sugar, then add flour, soda & oats. Press 1/2 the mix into a lined baking tin, spread the date mix evenly over the top, then crumble the remaining mix over the top & press down lightly. Bake about 180C/350F until lightly browned on top. Slice & eat as soon as you like but this one gets better with a few days if you can leave it that long...


Quote Reply
Re: Hungry for home-made?? [blackthugcat] [ In reply to ]
Quote | Reply
YUM I'm going to try this last one tonight.

Question - when you say condensed milk - I could only find sweetened condensed milk - which is what I usually use. Just checking that's what it's supposed to be.
Quote Reply
Re: Hungry for home-made?? [nad] [ In reply to ]
Quote | Reply
Yep, that would be it!
Quote Reply
Re: Hungry for home-made?? [blackthugcat] [ In reply to ]
Quote | Reply
blackthugcat wrote:
It's pretty hard to make my homemade energy gel look good so I won't bother posting a pic.

Actually, probably best I don't as it looks something like sump oil.... But it works for me! I've trained & raced 2 IM on this, including both runs on this gel, water & not much else with no gut issues.

1 cup rice malt syrup
1/2 cup barley malt syrup
Instant coffee - about 2 tablespoons
Salt
Gently heat the syrups & stir together. Dissolve instant coffee in a small amount of warm water. Add to syrups with salt to taste. I work on the principle that when I've got the taste right, I've got the mix about right. It hasn't failed me yet..

From those who are interested in the carbo breakdown, try here:

http://www.triedtastedserved.com/...brown-rice-syrup.php
http://www.triedtastedserved.com/...arley-malt-syrup.php



Thank you so much for posting this! I can have severe stabbing cramps in my guy during the run. It always happens after a gel. I've tried Gu, Powerbar gel, Cliff gel...and a bunch of others. I'm going to try this homemade version and hopefully the gut issues will go away.

Thanks!!
Quote Reply
Re: Hungry for home-made?? [clairec2007] [ In reply to ]
Quote | Reply
I'd still make sure you keep the water up as well to reduce the risk of gastric upset..

On race day I usually go water every aid station & a mouthful of gel every second, which works out about every 25 min, give or take. Repeat about 10 times...
Quote Reply
Re: Hungry for home-made?? [kathy_caribe] [ In reply to ]
Quote | Reply
for our ride this past weekend i made peanut butter gu - simply some vanilla extract, a scoop of malto and about 1/2 tbsp of PB. Husband LOVED it. Now I need to make me a coffee one. :) I'm thinking espresso shot, malto and some tequila or rum (to avoid the chemical aftertaste from malto)

http://harvestmoon6.blogspot.com


Quote Reply
Re: Hungry for home-made?? [blackthugcat] [ In reply to ]
Quote | Reply
this is Very Similar to date bars my grandmother used to make!

http://harvestmoon6.blogspot.com


Quote Reply
Re: Hungry for home-made?? [kathy_caribe] [ In reply to ]
Quote | Reply
kathy_caribe wrote:
this is Very Similar to date bars my grandmother used to make!

I reckon it probably is one of those recipes that's been kicking around that long!

I just discovered this one too (Lemon Delicious Slice) which I suspect is another sold golden oldie - I made this for the last master's swim meet and I think it was practically inhaled by the team:-)


Quote Reply