Good recipes for cyclists:

Healthy Chocolate Fondue Recipe

A warm chocolate sauce that you can dip fresh fruits like strawberries, bananas, apples, pears, etc into.
Ingredients (Makes 8 Serving)

• Dark Chocolate - 170 gm
  
• Condensed Milk - 200 gm
  
• Skim Milk - 1/4 cup
  
• Vanilla extract - 1 tsp
  
• Fresh Fruits like Strawberry, Apple, Banana
  

Instructions

1. Break chocolate squares into smaller pieces and drop in a medium sized bowl and set aside.
   
2. Combine skim milk and condensed milk in a saucepan and place it over medium heat. Stir constantly and bring the misture to boil.
   
3. Remove the mixture from heat and pour it over the chocolate. Wait until the chocolate has melted.
   
4. Whisk the mixture until smooth. Add vanilla extract, and whisk it in.
   
5. Place the choclate sauce in a pot.
   
6. Arrange strawberries, apples and banana slices on a plate around the chocolate pot. Use a fondue fork or salad fork to spear the fruit, then dip it in the chocolate.
   
7. Reheat the sauce if it becomes too thick.
   

Dipping Alternatives:

• Apple slices
  
• Banana slices
  
• Pear slices
  
• Strawberry - halved
  
• Fresh Grapes
  
• Kiwi
  

Variation:
You can also sprinkle chopped nuts like almonds, walnuts and hazelnuts.

I make a quick Protein Smoothie, usually takes me less than a minute to put everything in my Ninja blender.

1% or Skim Milk
Water
Protein Powder
Flax Seed
1/4 Cup Low Fat Vanilla Yogurt
1/3 - 1/2 Banana
1/8 - 1/4 cup Frozen or Fresh Blueberries
1/8 - 1/4 cup Frozen or Fresh Strawberries
1/8 - 1/4 cup Frozen Rasberries(if I have some)

Blend up and Drink. A little over 50grams protein, very low good fat from Flax Seed, tons of vitamins, etc. Thickness can be adjusted by adding more water, ice, etc.

I like a good protein shake like this...

1 scoop chocolate protein powder
1 frozen banana (peeled and in a freezer bag ready to go)
1 Tblspoon of peanut butter
1 Cup milk

Great tasting, lots of protein and easy!

I prefer taking chicken rolls. Let me share the ingredients and instructions.

4 boneless, skinless chicken breast halves
2 slices processed cheese
1 cup chopped fresh or frozen broccoli, thawed
1 tablespoon all-purpose flour
1/2 cup milk
1 tablespoon white wine or chicken broth
1 teaspoon minced fresh parsley
1/4 teaspoon salt
1/8 teaspoon pepper

INSTRUCTIONS:

Flatten chicken to 1/4 in. thickness. Cut one cheese slice into four strips; place one strip in the center of each piece of chicken. Top with broccoli.

Fold chicken in half and secure with wooden toothpicks. Place seam side down around the outside of a greased 8-in. square microwave-safe dish.

Cover and microwave on high for 5-7 minutes or until chicken juices run clear; keep warm.

In a microwave-safe bowl, combine the flour, milk, wine or broth, parsley, salt and pepper until blended.

Microwave, uncovered, on high for 1-1/2 to 2 minutes or until thickened. Dice remaining cheese slice; add to the sauce and stir until melted.

Pour over chicken. Cook, uncovered, on high for 30 seconds or until heated through.

curby said:

Post a good easy fueling/refueling tip.

my no bonk breakfast:

Quick or microwave whole oats, add whole apple juice ([censored] rather than sweet), raisins & cinnamon.

and you?

curby

I like whole oats with roasted almonds. Or some high fiber cereal with soy milk.
Top either of those off with some fruit and a bite of dark chocolate (I love the dark!)

I eat this for recovery. I guess you can call it a salad

Spinach
Sliced grilled chicken (white meat)
sliced onions
balsamic vinegar and olive oil for dressing
AND... Quinoa!

Mixed all ingredients and enjoy. I don't have any portions of each ingredients. I just make it look enticing to eat for the whole family 🙂

patuan89 said:

Healthy Chocolate Fondue Recipe

A warm chocolate sauce that you can dip fresh fruits like strawberries, bananas, apples, pears, etc into.
Ingredients (Makes 8 Serving)

• Dark Chocolate - 170 gm
  
• Condensed Milk - 200 gm
  
• Skim Milk - 1/4 cup
  
• Vanilla extract - 1 tsp
  
• Fresh Fruits like Strawberry, Apple, Banana
  

Instructions

1. Break chocolate squares into smaller pieces and drop in a medium sized bowl and set aside.
   
2. Combine skim milk and condensed milk in a saucepan and place it over medium heat. Stir constantly and bring the misture to boil.
   
3. Remove the mixture from heat and pour it over the chocolate. Wait until the chocolate has melted.
   
4. Whisk the mixture until smooth. Add vanilla extract, and whisk it in.
   
5. Place the choclate sauce in a pot.
   
6. Arrange strawberries, apples and banana slices on a plate around the chocolate pot. Use a fondue fork or salad fork to spear the fruit, then dip it in the chocolate.
   
7. Reheat the sauce if it becomes too thick.
   

Dipping Alternatives:

• Apple slices
  
• Banana slices
  
• Pear slices
  
• Strawberry - halved
  
• Fresh Grapes
  
• Kiwi
  

Variation:
You can also sprinkle chopped nuts like almonds, walnuts and hazelnuts.

vow, great, thaks for your share