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Homemade Snack Recipes & Ideas
The following are several interesting ideas for homemade snacks to take on that
next ride. They not only can provide some taste variety, but they are definitely
easier on the wallet than the commercial energy bars.
The following recipes are generally low or non fat (except those containing
peanut butter). However, palatability - improved with a little fat - is often
important to keep one eating during a ride, so try to find the balance for your
tastes.
- Brownies (fat free)
- Follow the directions on the premixed package, but substitute 1 banana
and 1/2 cup nonfat yogurt for the oil and eggs. Be careful with nuts and
toppings which will add loads of fat.
- 1 average serving = 100 Calories and 18 grams of carbo
- Dry cereal
in a sandwich bag - Capt. Crunch, Cinnamon Apple Cheerios
- 1 ounce = 110 Cal and 25 grams of carbo
- Pancake Sandwich
- Toast or microwave 2 frozen pancakes (waffles)
- Spread with jam and wrap in a baggie
- 2 - 4 inch pancakes + jam = 195 Cal and 35 gram of carbo
- Energy
"gel"
- Mix an energy drink at 5 times the recommended concentration (cytomax
tropical fruit was the brand mentioned) and then carry a second water
bottle to wash it down.
- Not quite
cheesecake
- Sandwich shortbread cookies with non fat cream cheese and raspberry
jam. The three components can be carried separately and mixed during
stops as well.
- Commercial
squeeze tubes (refillable)
- fruit prepared as baby food
- bananas and peanut butter mashed together
- peanut butter and banana flavored energy gel
- Trail putty
- 1/2 cup of peanut butter
- 2 tablespoons honey
- 2 1/2 tablespoons dried non fat powdered milk
- 1/2 cup raisins
- Roll into a log, then roll in coconut or chocolate.
- Chill and then wrap in plastic wrap.
- Four blender ideas
- for before or after the ride
- 1)
- 1/2 cup orange juice
- 1/2 cup pineapple juice
- 2 bananas
- touch of honey
- 2)
- plain non fat yogurt
- skim milk
- banana
- pineapple chunks
- ice cubes
- 3)
- milk
- orange juice
- bananas
- 4)
- cranberry juice
- orange juice
- strawberries
- pineapple chunks
- bananas
- frozen fruit bars ice cubes
- Muffins
These
may be the ideal cycling snack. It's just a handful in size, and can be
tailored to your needs. The only drawback is that they tend to crumble the
longer they are in your jersey. Here's one recipe for an example:
Oatmeal raisin muffins
- 1 1/2 cups whole wheat (or white) flour
- 1 cup uncooked oatmeal
- 1 tablespoon baking powder
- 3 tablespoons sugar (try honey if you'd like)
- 1/2 cup raisins (other fruits are optional)
- 1/4 - 1/2 cup nuts if desired (they are high in fat)
- 2 egg whites
- 1 cup non fat milk
- 1/4 cup vegetable oil
- Preheat oven to 400 F. Mix flour, oatmeal, baking powder, sugar, and
raisins in a large bowl. In a second bowl beat egg whites, then stir in
milk and oil. Add liquid to flour mixture and stir till blended - do not
overmix. Bake 15 to 20 min. until muffins spring back when touched.
-
Pasta
Pasta has been the mainstay of bicycling fuel for years. It contains 23
grams of carbohydrate per 1/2 cup serving, 99 Calories, and 1.5 grams of
fiber and minimal fat (unless you are using egg noodles).
However the toppings can offset the healthful benefits implied by the
above. Here are a few tips:
- Don't assume that because it's a tomato sauce it's low in fat. Some
have between 40 and 45 % of their Calories from fat ( check the labels
to be sure).
- If you want vegetables, add them yourself - even though the label says
it's a vegetable sauce, they are not there in any large, readily
recognizable pieces.
- Refrigerated doesn't mean healthier. In fact the Alfredo type sauces
and pestos are kept there and contain milk and oils, often having the
highest fat content of any of the commercial pasta sauces (some of the
Alfredo and pesto sauces have over 90m % of their Calories from fat !!)
-
Rice
Pasta has a reputation as THE carbohydrate for athletes.
- At 23 grams of carbohydrate per 1/2 cup, rice packs more complex
carbohydrate than pasta (at 20 grams of carbo per 1/2 cup).
- For riders struggling to consume enough Calories to replenish fuel
stores, 1/2 cup of rice has 110 Calories versus pasta at 99, and
potatoes at 68.
- Plus rice can be blended with milk and eggs to make a Calorie dense
pudding that some cyclists carry in plastic bags for a quick snack on
the bike.
- And at 4 cents per 1/2 cup serving, the price is right.
Other advantages of rice include:
- it is cholesterol free
- it contains minimal fat and sodium
- it is readily digestible
- it is gluten free - which means that it is an alternative for those
who are wheat intolerant
- it is low in fiber (brown rice = 0.2 gram fiber per 1/2 cup vs. 1.5
gram of fiber per 1/2 cup for pasta).
White rice (brown rice minus the bran coat) has almost the same nutrient
content as brown rice but even less fiber, and it has a milder flavor. Your
decision for one or the other should be based on taste alone.
- Rice cakes
- 1 cake = 35 Calories, 7 grams of carbo, 1 gram of protein
- Creamy Rice Pudding
- Rice Crispie Treats
- 1/4 cup margarine
- 10 oz package (about 40) marshmallows
- 6 cups toasted rice cereal
- 1 cup raisins or dried fruit (optional)
- 1/2 cup peanuts or other nuts (optional)
- Melt butter in saucepan over low heat
- Add marshmallows and stir until completely melted
- Remove from the heat
- Add cereal. Stir until well coated
- Using a buttered spatula, press mixture into a 13 x 9 inch pan
- Cut when cool
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