“Quick and nutritious so a perfect start to long days out riding.”
– Amity Rockwell, 2019 QOTK
Yep, we know nutrition on the bike is a crucial part of your success on race day, and throughout your training miles. But what you put in your face off the bike is also important. We are taking some time to share some great recipes from different DK participants – collect them all, if you wish!
First up, Amity Rockwell, our 2019 Queen of the Kanza:
“My favorite thing about it is it’s super adaptable to what you have on hand. I never make it the same way twice.”
Buckwheat is a nutty gluten-free base for this simple granola. It’s high in vitamins, minerals, antioxidants, and protein, and is a low-glycemic food which means it’s absorbed slowly into your bloodstream instead of all at once. This makes it the perfect foundation for long training days. It’s also known as “kasha” and can be found in most bulk food sections or baking aisles at the store. The raw version works best for this recipe.
I like making my own granola as it’s much cheaper and lower in refined sugar and fat. It’s also a super easy food to pack for when you travel to races, so you know you’re eating something familiar on race mornings and have one less variable to worry about.
Feel free to substitute any nuts or spices to your liking; this recipe is super flexible and can be tailored to your preferences easily. Gluten-free oats make it gluten-free, and using all maple syrup instead of honey can make it vegan.
- 1 1/2 cups raw buckwheat groats
- 1 cup rolled oats
- 3/4 cup coarsely chopped nuts (pecans, almonds and/or walnuts)
- 1/4 cup seeds (flax, chia, hemp, sunflower, pumpkin, and/or sesame)
- 1/4 tsp sea salt
- 1/4 tsp ground cinnamon
- 1/4 tsp cardamom
- 1/4 cup neutral oil (canola, grapeseed, avocado, olive, sunflower)
- 1/4 cup maple syrup and/or honey
- 3 Tbsp nut or seed butter (optional)
- 1 tsp vanilla extract
Preheat oven to 325º.
Toss together dry ingredients (buckwheat, oats, nuts, seeds, salt, spices) in large bowl with plenty of room for mixing.
On stovetop, in small pan, heat oil and maple syrup/honey. Mix well. Add nut butter (optional but tasty). Take off heat and stir in vanilla.
Pour the mixture into the bowl of dry ingredients and mix well until everything is coated evenly.
Spread evenly on a baking sheet or large cast iron pan— lining it with parchment paper will make cleanup easier!
Bake in oven for 30-40 minutes depending on desired toastiness. Helpful to toss every 15 or so minutes to ensure everything bakes evenly.
Let cool before storing in a jar for up to three weeks— although I recommend having a bowl of it warm fresh out of the oven!
After it has cooled, feel free to mix in dried fruit, or my personal favorite, cocoa nibs.
Makes about 4 cups. Can be doubled but make sure not to spread too thick when baking.
Serve with milk/your preferred alt-milk, yogurt, and fresh fruit.
Do you have a great off-the-bike nutrition recipe you’d like to share? Email Kristi at firstname.lastname@example.org for details – please use subject line “off the bike recipe.”