7-Course Tasting Menu For Cyclists

Course 1: Mixed Fruit, Nut, and Seed Trail Bars

These bars are ideal fuel for cyclists or sports enthusiasts while out on the trail or slopes. Pack, wrap, and eat these on the go, or chop them up and add them to yogurt as a mid-day snack.

Makes 12 bars
Time 5 minutes prep, 1 hour for freezing

Ingredients

¾ cup cashews

¼ cup almonds

¼ cup hemp seeds

1 cup unsweetened shredded coconut

¼ tsp sea salt

1 cup pitted Medjool Dates (about 10)

1 cup dried apricots

¼ cup dried tart cherries

2 Tbsp honey, maple syrup, or brown rice syrup

Directions

Add cashews, almonds, hemp seeds, coconut, and sea salt to a food processor. Pulse on high for about 10 seconds until crumbly.

Next, add the dates, apricots, tart cherries, and honey, maple syrup, or brown rice syrup to the mixture. Process again for 30 seconds to 1 minute, until a crumbly and sticky mixture is achieved (scrape down the sides as needed).

Transfer the mixture to a baking pan (8 x 8-inch square pan or 9 x 5-inch loaf pan) lined with parchment paper. Use a spatula to firmly press the energy bar mixture into the pan, making an even and smooth layer.

Place the pan in the freezer for 1 hour. After an hour, remove the pan and cut into 12 bars.

Wrap bars individually and place them in an airtight container. Store for up to 2 weeks in the fridge or 3 months in the freezer.

Course 2: Packable Sweet Potato Pancake Sandwiches

Provides long-lasting energy with complex carbs from sweet potatoes and a touch of sweetness, perfect for sustained rides. Add in your choice of favorite fillings (jams, cream cheese, nut butter, fruit) to prevent palate fatigue.

Makes 24 portable pancakes or 12 sandwiches
10 minutes prep, 12-15 minutes to bake

Ingredients

1 cup cooked sweet potato (about 1 medium-sized sweet potato)

3 eggs

1⅓ cups unsweetened almond milk

4 Tbsp melted coconut oil or unsalted butter

2 cups whole wheat pastry flour (substitute all-purpose flour)

2 tsp baking powder

2 tsp ground cinnamon

½ tsp fine sea salt

¼ cup coconut or brown sugar

Directions

Preheat the oven to 350°F. Prepare 2 (12-cavity) whoopie pie pans. (If you don’t have whoopie pie pans, simply make these pancakes on the stovetop or an electric griddle)

Mash sweet potato with a fork until smooth in a large mixing bowl. Then add the eggs, milk, and coconut oil or butter and stir until well combined.

In a separate bowl, whisk together flour, baking powder, cinnamon, sea salt, and sugar. 

Add the dry ingredients to the wet ingredients bowl, and mix until just combined (make sure not to overmix, a few lumps in the batter are okay!). Let the batter rest for 10 minutes.

Scoop 1 Tbsp of batter into each whoopie pie tin. Bake for 12-15 minutes, or until the batter is set, the tops are lightly browned, and the edges of the cakes start to pull away from the pan. Let cool for 5 minutes before removing from the pan.

When ready to pack for a ride, grab 2 pancakes and fill them with your favorite spreads. Wrap in Skratch Paper or parchment-lined aluminum foil.

Store leftover pancakes in the freezer until you’re ready for your next packable sandwich.

Filling Ideas

• The Ultimate Trio Of Sweet Spreads

• Blueberry Lemon Chia Jam + cream cheese

• Applesauce Butter + diced apple

• Marshmallow fluff

• Nut butter + banana slices + honey

Per 2 pancakes: 210 calories, 31g carbs, 8g fat, 6g protein (fillings not included)

Course 3: Make Your Own Muesli Mix + Blackberry Bircher

Time 5 minutes prep
Makes 5½ cups or roughly 10 (½ cup) servings

Ingredients

3½ cups sprouted rolled oats

½ cup quinoa flakes, brown rice crisp cereal, wheat flakes, or other puffed cereal

¾ cup chopped nuts (walnuts, almonds, cashews, pecans)

¼ cup seeds (sunflower seeds, pepitas, hemp seeds, chia seeds, flaxseed meal)

½ cup chopped dried fruit (apples, apricots, raisins, currants, chopped dates, tart cherries)

½ cup unsweetened shredded coconut

1 tsp fine sea salt

Up to 2 tsp of ground cinnamon, ground cardamom, turmeric, and/or ginger

Directions

Combine all the ingredients in a large canister or bowl. Store in the pantry for up to 3 months. Shake the canister before scooping a ½ cup serving. Prepare using the methods below.

Blackberry Pistachio Bircher

Made with muesli, coconut milk, blackberries, pistachio, and refreshing mint, this is a great pre-ride breakfast to eat 3-4 hours before a ride.

Serves 1
Time 5 minutes prep, 3-5 minutes to cook or 20 minutes to overnight for soaking

Ingredients

½ cup Make Your Own Muesli Mix

½ cup coconut milk (use canned or bottled)

2 Tbsp coconut cream or Greek yogurt

½ cup fresh blackberries

2 Tbsp crushed pistachios

2 Tbsp unsweetened coconut flakes

1 Tbsp mint, finely chopped

1 Tbsp maple syrup or honey

Directions

To make it room temperature/cold: Add muesli, coconut milk, and coconut cream to a cereal bowl. Stir, cover, and let rest at room temperature for 20 minutes or refrigerate overnight.

To make it warm: Add muesli, coconut milk, and coconut cream to a small saucepan. Bring to a boil, lower heat and continue cooking, stirring occasionally until thickened and oats are tender, approximately 5 minutes.

When ready to eat, top with blackberries, crushed pistachio, coconut flakes, mint, and maple syrup or honey.

Course 4: Sheet Pan Omelet Breakfast Sandwiches

This Sheet Pan Omelet + Breakfast Sandwiches are an efficient way to meal prep breakfast for the week or cook breakfast for a crowd in one fell swoop.

Makes 12-15 sandwiches
Time 10 minutes prep, 20 minutes to bake

Ingredients

12 eggs

Up to 3 cups add-ins (onions, bell peppers, mushrooms, cherry tomatoes, zucchini, broccoli, olives, crumbled tempeh sausage)

½ cup milk

1 tsp fine sea salt

½ tsp black pepper

Up to 1 tsp seasoning of choice (garlic granules, onion powder, turmeric, curry, oregano, Italian)

½ cup feta, goat, or cheddar cheese (optional)

Sandwich Assembly

English muffins, toast, or bagels
1 slice Sheet Pan Omelet
Mayo or Bitchin Sauce
Sliced cheese
Avocado
Greens

Directions

Preheat the oven to 350°F. Line a 13 x 18-inch half sheet pan with parchment paper and grease lightly with cooking spray. 

Dice or chop add-ins of choice and set aside. Optional: Saute add-ins on the stovetop with a little bit of olive oil for 5-8 minutes or until slightly cooked through.

Crack eggs and pour into a large mixing bowl. Add milk, sea salt, pepper, and seasonings of choice. Whisk together for 30-40 seconds, until eggs are light and foamy.

Add the add-ins onto the prepared baking sheet and mix to make sure they’re evenly distributed. Slowly pour the egg mixture onto the baking sheet. Using a spatula, spread the egg mixture evenly around the baking sheet. Sprinkle cheese on top, if using.

Bake for 20 minutes or until eggs are set. The eggs are ready to come out of the oven when they are no longer jiggly in the center of the pan. Remove from oven. 

Allow the eggs to settle for a few minutes before cutting them into 12-15 omelet squares.

Assemble sandwiches with a choice of bread, an omelet square, and a choice of other fillings. Close the sandwich and wrap it in aluminum foil or parchment paper. Eat on the go!

Store leftover egg complete squares in the fridge separated by a layer of parchment paper in an airtight container for up to 5 days. Reheat for 15-20 seconds in the microwave. 

Alternatively, assemble your sandwiches, wrap them in aluminum foil, and store in the freezer. To reheat, unwrap the sandwich and place it on a damp paper towel. Microwave for 2-3 minutes and enjoy!

Course 5: Coffee Banana Date Shake

Serves 1
Time 2 minutes

Ingredients

1 ripe banana

1 cup unsweetened almond milk

2 pitted Medjool dates

1 shot of espresso or 1 Tbsp ground coffee

1 Tbsp nut butter (peanut, cashew, or almond)

1 tsp hemp seeds

1 square piece dark chocolate or 1 Tbsp dark chocolate chips

½ tsp ground cinnamon

¼ tsp ground cardamom

A pinch of flaky sea salt

Cacao nibs and date syrup, for serving

Directions

Combine the ripe banana, milk, dates, espresso or ground coffee, nut butter, hemp seeds, chocolate, cinnamon, cardamom, and flaky sea salt in a high-speed blender. Blend until smooth.

Pour the smoothie into a glass. Top with cacao nibs and a drizzle of date syrup. Enjoy!

Baker’s Tip

Make this recipe into a full meal by soaking ½ cup of Make Your Own Muesli Mix or rolled oats with ½ cup of the Coffee Banana Date Shake liquid mix. Stir in 1-2 tbsp Greek yogurt and let soak at room temperature for 20 minutes or heat on high in the microwave for 1½ minutes.

Course 6: Blueberry Lemon Chia Jam

Slather, spread or scoop this easily digestible jam on toast, oatmeal, yogurt, or porridge.

Makes about 2 cups
Time 5-8 minutes to cook

Ingredients

3 cups fresh or frozen blueberries

1 BIG pinch of flaky sea salt

2 Tbsp fresh squeezed lemon juice

Zest of 1 lemon (optional)

2 Tbsp coconut sugar (optional)

2 Tbsp chia seeds 

Up to ¼ tsp each ground cinnamon, cardamom, and/or ground ginger

Directions

In a medium-sized saucepan, add the blueberries and a big pinch of flaky sea salt. Turn the heat on to medium-high and bring the fruit to a simmer.

Smash the fruit with the back of a fork or wooden spoon. Let cook until the fruit is broken down and there is a lot of juice in the bottom of the pot, about 5-8 minutes.

Remove from heat. Add lemon juice, zest, chia seeds, and up to ¼ tsp of ground spices of choice. Stir to combine.

Let the jam cool and the chia seeds set before transferring to a clean glass pint jam jar.

Spread it on toast, add it to Yogurt, dollop it on top of Bircher Muesli, or spread it between Portable Sweet Potato Pancake Sandwiches.

Course 7: Peanut Butter Date Kiss Cookies

These Peanut Butter Date Kiss Cookies are soft, chewy, and tender. They’re made with 7 simple, wholesome ingredients to and can be enjoyed as a nighttime snack accompanied by a warm glass of milk.

Makes 16-18 cookies
10 minutes prep, 12-14 minutes to bake

Ingredients

1½ cups pitted Medjool dates (about 15)

¼ cup unsweetened almond milk

1 cup peanut butter

2 tsp vanilla extract

1 tsp fine sea salt (omit or reduce if your peanut butter is salted)

1¼ cups oat flour

1 tsp baking soda

2 pitted Medjool dates, sliced into round coins

Dark chocolate pieces (optional)

Directions

Preheat the oven to 350°F. Line 2 baking sheets with parchment paper.

Combine dates, milk, peanut butter, sea salt, and vanilla in a high-speed blender or food processor and blend until smooth. Add in oat flour and baking soda and blend until a wet, sticky dough forms. 

Scoop out 1 heaping Tbsp of dough (an ice cream or cookie scoop works well) and drop onto the baking sheet, leaving 2” between them. Use a fork or a spatula to flatten each cookie to about ½” thick.

Carefully pit 2 dates by cutting a small slit or using a utensil to push it out the end. Chop into 16 total round pieces. Place a date round into the center of each cookie.

Bake for 12-14 minutes until they’re barely beginning to brown around the edges. Remove them from the oven and let cool on a rack. Once cooled, add a small piece of dark chocolate to the center of the date in each cookie, if using.

Store in an airtight container at room temperature for 5 days or freeze for longer storage.

Get Your Mouth On The Bakin’ Biker’ 25 Cookbook