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nutrition bites

Recipe: Fruit Cake

19/12/2019

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Fruit cake = Delicious, nutrient- dense and an ideal option for fuelling long rides (unless you're FODMAP sensitive).

Note: This recipe is super simple, but cannot be made last minute as you do need to allow some time for the fruit to be soaked in the chocolate milk before it can be baked. It's worth the wait!  
Ingredients
  • 700 mL chocolate milk (or your milk of choice)
  • 1 kg dried fruit
  • 2 cups self-raising flour

Method
  1. ​In a large bowl, add the dried fruit and then pour the chocolate milk over the dried fruit.
  2. Soak the dried fruit in the chocolate milk in the fridge overnight.
  3. Preheat oven to 150°C (fan-forced).
  4. Line a 20 cm square tin with baking paper. Spray with some cooking spray and set aside.
  5. Take the large bowl of chocolate milk- soaked dried fruit from the fridge. Sift the self-raising flour over the soaked fruit one cup at a time and stir well after each addition. 
  6. Pour mixture into prepared cake tin.
  7. Bake for 90 minutes (or until cooked through) then remove from the oven.
  8. Leave in the cake tin until cooled before placing the cake onto a wire rack to cool completely.
  9. Cut into portions and enjoy :)
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Recipe: Pear & Ginger Muffins

23/10/2019

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Did you know that research suggests that consuming between 0.5 and 2 grams of ginger per day helps reduce muscle pain and soreness? I whipped up some of these delicious pear & ginger muffins for Cronulla Triathlon Club members recently and there were quite a few requests for the recipe, so here it is! Enjoy :)
Makes 9 muffins 

​Ingredients
  • 2 cups grated pear
  • 1 cup self-raising flour
  • 1/2 cup brown sugar
  • 1/4 cup extra virgin olive oil
  • 2 eggs
  • 1 tbsp cinnamon
  • 1/2 tbsp ground ginger

Method
  1. ​Preheat oven to 180°C (350°F).
  2. Lightly grease a nonstick muffin pan.
  3. Into a large bowl, add all ingredients together and stir gently until the mixture is just combined.
  4. Spoon mixture into prepared muffin pan.
  5. Bake for 20 minutes (or until cooked through) then remove from the oven.
  6. Leave in the pan for a few minutes before lifting muffins out onto a wire rack to cool.
  7. Enjoy :)
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Recipe: Savoury Rice Cakes

6/7/2019

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This  recipe has been adapted from the Feed Zone Portables Cookbook by Biju Thomas and Allen Lim.
Ingredients (makes 10 rice cakes)
  • 2 cups sushi rice
  • 3 cups water
  • 200g ham
  • 4 eggs
  • 2 Tbsp reduced salt soy sauce
  • Brown sugar

​Method
  1. Combine rice and water in a rice cooker or saucepan and let cook.
  2. While the rice is cooking, chop up ham before lightly frying in a pan. When crispy, remove from pan and set aside.
  3. Beat eggs and softly scramble in pan over medium heat.
  4. In a large bowl, mix cooked rice with the scrambled eggs, ham, soy sauce and a sprinkling of brown sugar. Stir thoroughly until well combined.
  5. Press mixture into an 8- or 9- inch square pan to ~1 ½ inch thickness. Let cool in the fridge, then slice and wrap into individual cakes. Refrigerate until required.
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Nutritional Information (per serve)
 Energy 860 kJ
Carbohydrate 35 g
Protein 8.9 g
Fat 2.4 g
Sodium 422 mg
​
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Recipe: Maple Syrup, Ginger & Lemon Sports Drink

1/7/2019

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Ingredients
  • 3 1/4 cups water
  • 1/4 cup maple syrup
  • Juice of 2 small lemons (~ 1/2 cup lemon juice)
  • ~6cm piece of ginger
  • 1/4 tsp salt

Method
  1. Peel ginger, then slice into thin coin-sized discs.
  2. Place ginger discs into a pot, add the water and bring to a boil.
  3. Reduce to a simmer for 15 minutes.
  4. Remove ginger pieces, then add other ingredients and mix well.
  5. Allow to cool. Keep refrigerated until ready to drink.

​Makes ~1L

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Recipe: Pear & Ginger Muffins

24/8/2017

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Did you know that research suggests that consuming between 0.5 and 2 grams of ginger per day helps reduce muscle pain and soreness? I recently whipped up some of these delicious pear & ginger muffins for Cronulla Triathlon Club members to help them recover after they ran the Sutherland to Surf fun run... There were quite a few requests for the recipe, so here it is! Enjoy :)
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Pear & Ginger Muffins
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Recipe: Peanut Butter & Jam Drop Cookies

19/8/2017

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I've been testing out some new recipes using chickpeas in the kitchen today, including these peanut butter & jam drop cookies 😋 

DID YOU KNOW? Chickpeas are not only high in protein and fibre, they are also a source of potassium, magnesium, zinc, B vitamins & iron, so they really pack a punch in the nutrition stakes.
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Peanut Butter And Jam Drop Cookies
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Ironman Nutrition Checklist

26/4/2017

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With less than 2 weeks to go until race day for Ironman Australia and Port Macquarie 70.3 competitors, hopefully you’ve identified how you’d prefer to fuel your race, have developed a race nutrition plan and practised it over and over again in training (if not, get in touch with me NOW!!). So what else do you need to think about from a nutrition point of view to ensure you have a great race? Well whenever you are travelling to another destination for a race, there are a few logistical considerations...

Buy your race nutrition now – Don’t leave this till the final days before and be hunting around at the event expo or popping into every bike shop within cooee! You don’t need that extra stress and you definitely don’t want to have to break the golden rule of sports nutrition, which is to never try anything new on race day!

Study the course – Know what nutrition is provided on course and when. How frequent are the aid stations? What order will the drinks be in at the aid stations? Where is special needs? Are there any technical parts of the course that may limit opportunity to fuel per your intended plan?

Check out your accommodation – Are you staying in a self-catered apartment or a hotel, or perhaps a hostel or even camping? Know what options you have available for food storage (Is there a fridge? Or a freezer?), food preparation (bench space, knives, cutting boards, pots & pans, any other utensils you may need) and cooking facilities (Microwave? Oven or stovetop? BBQ? Toaster? Only tea & coffee making facilities?). These things will impact upon your food choices in the days leading up to and after the event – will you be able to prepare all your meals and snacks (including your ideal pre-race dinner) with the options available to you, will you have to bring some things with you, or should you be considering alternative options?

Suss out the local shops – Do you know where the supermarkets and other options for groceries are? Are they likely to have what you need? Sometimes the simplest things can be the hardest to find - banana shortages are common during Ironman week! Will you need to eat out on occasion? If so, try and make any restaurant reservations early as with so many athletes in town, your choices may be limited if you just wing it, and no-one wants to deal with a stressed out, hungry, tapering athlete!

Taking the time to consider these things now, before you travel, will help you have a hassle-free race week, and allow you to focus on relaxing and conserving your energy for race day.

All the best! 

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    Author

    Michelle Bruce -  Accredited Sports Dietitian & Triathlete

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