Ella Eats: Loren Rowney’s favourite pre, during and post-ride recipes

Loren’s super foods pre-ride break mix

Ingredients:

• 1/4 cup- oats
• 1/4 cup- rice flakes
• 1/4 cup LSA (ground linseeds, sunflower seeds and almonds)
• 1/4 cup- seed, dried fruit, nut mix (this is usually one of those super food mixes that you get in the pic-n-mix (bulk) isle at the supermarket, or make your own with with linseed, chia, pumpkin seeds, cranberries, goji berries, raisins, hemp seeds
• 1 tbsp of natural peanut butter
• 1 teaspoon of honey
• Half or full banana
• Cinnamon- as much or was little as your heart desires

How to make it:

• Cook the oats, rice flakes and LSA to make a porridge. I just use hot water but feel free to make this with (your choice of) milk, too.
• Stir in the remaining ingredients

For a 3 hours or less, leave out the banana or peanut butter.

During training ride: Date balls

I love my 4 ingredient simple date balls. If I’m looking in the cupboards a night before a ride and I have no muffins frozen, or banana bread…basically my cupboards are empty, and not even a banana in the kitchen, I’ll whip up these bad boys.

Ingredients:

• 20-30 dates (pitted)
• LSA (ground linseeds, sunflower seeds and almonds)
• Dried coconut flakes
• Shredded oats

This is super duper easy to make. The dates are the binding factor in this recipe, instead of honey.

• Boil some hot water
• Place the dates in a big bowl and begin to stir in the hot water. Stir and soften with a fork or spoon. You want to make a nice paste.
• Once you have a good consistency (so the mixture is solid enough to make a ball), add desired amounts of LSA and shredded oats to the date mixture.
• In a separate bowl have some desiccated coconut ready to roll the balls in. Roll the date balls in the coconut.
• Pop them in the freezer for a couple of hours until they’re not sticky anymore.