(whooshing)
- Pre Ride meals all mean different things
to different people
depending on what time you actually get out
and sit in the saddle.
So World Tour nutritionist Nigel Mitchell
is going to show us two recipes today.
One is the perfect pre ride breakfast
and the second is a pre ride meal
suitable for any time of day.
And both of them are recipes taken from our new book,
"The Plant-Based Cyclist",
which is a complete guide to living and riding
on a plant based diet and written by Nigel himself.
Should we start our breakfast, Nige?
- Let's start with breakfast, first meal of the day.
- Yes, and the best.
(upbeat music)
- Porridge is probably
one of the most simple meals that you can do
and we're going to cook it on a stove top.
- Yeah.
- Some people will use a microwave,
one of the things you can use
is some of these electronic pressure cookers
where you set it the night before
so it's ready for you in the morning.
- So no excuses about being short for time.
- No.
- It'll be ready to roll as soon as you get out of bed.
- But I find actually, you know, cooking it like this
on a stove top first thing on the morning,
you're waking up, it's quite therapeutic as well.
What we're going to do first of all is just start the pan.
- Okay.
- So we'll put the pan on a relatively low heat.
What we don't want to do is be burning things.
- Okay.
- And what we'll do next is we'll add the milk type.
So we're using almond milk.
Now, there's lots of dairy free milks available
and you have to be quite careful
that you're choosing something
that is fortified with calcium.
Almond milk is a little bit lower in protein than soy milk
so if you wanted more protein,
than you might use soy milk
or again you can use, you can add,
some of the unflavored vegetable protein
as well with that there.
Just to add that little bit more protein to it.
And you use roughly twice as much milk
as what you do for the oats.
- Okay.
- So basic rule to porridge is two parts liquid
to one part of oats.
What I like to do is just warm my milk up first,
as I'm cooking.
So I'm just going to add the milk to it.
I'm not going to put it all in to begin with
because if it starts thickening up
a little bit more than I want it to
then I can add some more.
- Okay.
- Quite often as well though,
people will have porridge made with water.
That's what we tend to do with the pros.
But I'm using milk with this.
- Okay.
- So the milk's warming up,
I can feel that on the side of the pan.
And I'm gonnna add the oats.
- Okay.
- These are just standard rolled oats.
So you can get you Jimbo oats,
you can have lots of different types of oats
but just from a time point of view,
the smaller oats cook a little bit more quickly.
And oats, as you know, are a really good source
of carbohydrate, real good sources of fiber,
both soluble and insoluble fiber,
so they're super healthy.
- There's quite a bit of protein in oats, isn't there?
- Yeah, yeah.
So within the oats itself, within something like this,
you're going to get about
six grams of protein from the oats.
- Okay.
- So the oats are a good source of protein.
All of of these foods are good sources of protein as well.
So just drop those in.
We'r giving it a little stir.
What you've got to do with porridge
is make sure that it doesn't stick.
- Yeah.
- And what I'm, the secret ingredient to this porridge
is actually going to be the coconut oil.
- Oh, yeah.
- So, love coconut oil for lots of reasons.
From a pre ride meal point of view,
then the coconut oil gives these medium chain triglycerides
which the body can use as a good fuel source.
Also, it gives an amazing texture to the porridge
and the fat in it,
it slows down the digestion and absorption,
so it feeds you over a longer period of time.
So it will keep you full for longer as well.
- We touched a little bit earlier on about protein.
- Yeah.
- How much is going to be in this pan of porridge now?
- There's actually not that much.
- Because almond milk's not that high in protein.
- Okay.
- So there's probably only about six grams
of protein in this portion.
Most of that is really just coming
from the porridge oats itself.
- Okay, so for a rider, you know, of my size, for example,
we'll say 73 kilos, a road rider,
is that enough protein for my breakfast
or do I need to be looking at other sources as well?
- It's a little bit on the low side for you.
So what I would recommend for yourself who's training hard,
is just adding a bit more
of the unflavored vegetable protein that we have.
- Okay, and if you were going to supplement instead
with like, I don't know, nuts or something like that,
we're looking for quite a lot, I guess.
Another 13 or so grams of protein.
- Yeah, so something 30 grams of nuts or oats
will give you another six to 10 grams of protein,
depending on the nut.
So you could chop those and put those on top.
And then there's things like the porridge toppers as well,
which is within the book, which will add
that little bit more protein to it.
- Okay, should I turn this down?
- Yeah, turn it down.
All of a sudden it's finished, it's cooked really quickly
and it looks really nice and creamy.
- It does look really good, doesn't it?
- Yeah.
- Now can we stick a bit of that protein powder in there?
- Yeah, we'll put some in.
- Because that's not a huge portion of porridge,
so you know, we'll just top it off.
Which one of us is going to eat it?
- (Nigel laughs) One of the other things
that I've just got out as well
is things like prunes,
you can add prunes to porridge as well.
- Yeah.
- You can cook them within it while you're doing it.
I love prunes with porridge.
I'm not going to add them.
We'll add some of the, some of the protein as well.
- Yeah, cool.
- So we're going to add
a bit of this unflavored vegetable protein.
- Okay.
- One of the things with vegetable protein
is that you're getting a mixture
of different proteins together.
- Okay.
- So that really helps to give all of the amino acids.
So this is a mixture of pea protein isolate,
it's also got pumpkin and organic brown rice
as well within it protein.
- It's not often I've thought
to put peas and pumpkins in a porridge
but I guess it's an isolate, so that's all right.
- Yeah, I mean, one of the things with it is
it tends to take on the flavor of the food.
So we'll put a spoon in
and this will add about 10 grams of protein to that.
So give it a good stir, Simon.
- Yeah.
- One of the things I'd add up with it is prunes
but you said that's not a good one for you.
- Not wishing to give too much detail, but no.
I'd probably choose another dried fruit.
- Okay, or again, we can put some pistachios on it
or some other nuts on top for the porridge as well.
So the texture with that is great.
So the color is slightly different
to what you might normally get with porridge.
It's slightly yellower,
and that is really coming from the vegetable protein.
So, are you ready to eat some?
- [Simon] I am, yeah.
I'm going to go ahead and grab a bowl.
Okay, here we go.
- So let's just serve some up.
There you go.
- All right.
So, should we stick some pistachios on?
- You can put some,
I think you'll probably want it
a little bit sweeter than that.
- That's a hefty spoon, there.
- Yeah, I used that for the protein.
(upbeat techno music)
So I'm not having any of the agave,
I'm just having it as it is.
- Well you're also eating from a pan,
so I'm not going to, I won't judge.
- I love the texture of it, really like that texture.
- Right, okay.
It's your recipe so yeah, I'll be the judge.
- You can definitely taste the protein with it,
you can taste the bit of pea.
I think it's, I quite like that.
- I really like that.
- Do you like it?
Yeah, but you've got all of that agave on it
and the pistachios.
- It's the coconut that's coming through for me.
That's what I really like.
- The coconut is superb in it.
It just gives you such good texture and flavor.
- That is, that is really good.
- It's better than I thought.
- Do you want to try some?
Hang on, you try some.
(upbeat techno music)
- Right, so you've finished
your first breakfast now, Si?
- Nearly, Nigel.
And whilst I've been eating, as you can see,
Nigel has kind of been getting my next meal ready for me.
I really am going to have to go
for a bike ride at the end of all this, aren't I?
- Yeah.
- What's coming next?
- So we're going to do rice pudding made with soy milk.
- Okay.
- So rice pudding, for me, is a meal that you can have
pretty much anytime before going for a ride.
I remember, krickey, 20, 30 years ago,
riding 25s up on the old two courses in Yorkshire
and I'd be setting off at six o'clock,
so at four o'clock in morning
I'd have a tin of rice pudding.
Rice pudding is a great pre ride type of meal.
So this is something that can be eaten hot or eaten cold.
Really easy to make, really quick, absolutely fantastic.
- I think also being like dairy free
would sit better with me pre ride.
- Yeah, you could eat this
and just get straight out on the bike.
Again, rice, as we've,
rice is a great carbohydrate provider.
We're using soy milk, so soy milk's higher in protein
than what the oak milk was.
We have some sugar, again, a bit of sweetness
and we're using a brown sugar
which will add a bit of color to it.
And we're using our trusty coconut oil, again.
Again, this is for flavor, for texture,
and also for nutrition for the ride as well.
- So really simple ingredients,
nothing to over complicate things
and just really good for you, I guess.
- Yeah, and again, you can cook this on pan
or you can put it in the rice cooker.
It's really easy to do just in the rice cooker,
that's how I tend to do it.
- Brilliant, let's do it.
- Right, so we'll open the rice cooker
and let's put the ingredients in.
No particular order, Simon,
but I'll let you do it.
So we've 200 grams of rice.
- [Simon] Okay.
This is short grain pudding rice?
- [Nigel] Short grain pudding rice,
so it's absolutely perfect for rice pudding.
- Okay.
- As the name would suggest.
(rice hitting pan)
Right, add the milk.
Now I've got a lot of milk here,
so I've got 700mls of milk
because I like my rice pudding a little bit runny.
So if you want it thicker, don't add as much milk.
- All right, so 200 grams of rice, 700mls of milk.
- Yep, just pour that in.
- [Simon] Can we give it a stir, Nige?
- You can, but add up the rest of the ingredients first.
- Okay, that's a fair point actually, isn't it.
- So we've got about 30 grams of sugar here.
- Okay, that doesn't sound like very much
for a big rice pudding.
- No, I'm not a big sweet fan
but you can add more sugar if you want to,
it's not a problem.
It's just I don't like things too sweet.
- Is the soy milk sweetened?
- This one is sweet with apple juice.
And that's one of the other things you've got to consider
when buying any of these non-dairy milks,
is do you want it sweetened
and what do you want it sweetened with?
So it's real important to make sure
that they're all fortified.
- So with apple juice, that's like a fructose, right?
So not necessarily that good for you but--
- I personally, when I'm buying the soy milks
for myself at home,
I just get 'em totally unsweetened.
And the one in the recipe in the book isn't sweetened,
it's just the one that we've got today,
we've got apple juice in it.
But check.
The thing is, read the ingredients.
- Yeah, shouldn't have poured sweetener.
And the last one is coconut oil.
- Yeah, just coconut oil again, yeah.
- And so we're adding this in
simply for its M-C-Ts?
- M-C-Ts, that's that right, you've remembered.
So it's the medium chain triglycerides
so it's this fat that's really easy to digest, absorb,
and help fuel us while we're cycling.
- Okay, cool.
It's not complex cooking, this, is it?
- No, it's pretty simple, no.
- Which is good.
- This is for cyclists.
- Exactly.
We could actually warm this in the oven, I guess, could we?
Like a normal rice pudding?
- Yeah, you could cook it in the oven.
You can cook it on the stove top.
You can cook it lots of different ways.
I just find because I've got a rice cooker
it's easy just to put it in the rice cooker.
- Yeah, okay.
- Now, close the lid and see if you can work out
how to switch it on.
- We set two buttons.
- Yeah, so menu, we just press menu.
- White rice.
- And then press start.
Top right.
- The one that's flashing at me and says start, okay.
Right, ready.
- Go.
That's it, it's now cooking.
(Simon whistles)
So that will take about 25 minutes
and then it's cooked.
- Bonus.
We need a sound effect for this, Nigel, don't we?
- Yeah, it should go (buzzes).
Go on, do it.
(Simon and Nigel buzz)
Oh, wow.
- Oh, that does smell good.
- That's come out really well, hadn't it?
- Yeah.
- I don't know why I'm always surprised.
- No, I don't know why, Nigel, these are your recipes.
- (Nigel laughs) I'm always surprised
how good it's come out.
- Can I serve up?
- Yeah, serve up.
So like I said before, that there quite a lot of milk in it
but actually that could probably stand
a little bit more milk.
- Yeah.
All right, then.
- And to finish it off, going to have to have
some of my homemade blackberry jam.
- I think that would be rude not to, Nigel.
- Okay.
Only a small spoon for the jam though.
You can put a bit more than that.
- No, no, you said small spoon.
- Yeah, small spoon but with a big heap on it.
- Oh, I see.
I'll give you a big, there you go.
(Nigel laughs) - That's plenty for me.
- Okay, all right.
Tell you what, Nigel, we should do more cooking videos.
I just get to eat, all day.
- That's good, that's really good.
Next one we've got to do is Christmas dinner.
- Nice.
That is really very good, actually.
- It's better than what you think, isn't it?
- Fair play, Nigel.
- But again, what you could do is, you could eat this cold.
So if, you know, if you're doing an evening time trial
or an evening road race, something like that.
You finish work, you need some fuel,
so if you've got this, you got it cold,
take it to work in a tupperware,
munch it on the way as you go in there, job's good.
- Yeah, fantastic.
Well there we go.
Two incredibly simple recipes, anyone can make them.
I mean, literally.
And they're both highly nutritious
and also plant based as well.
As we said in beginning, they're coming from our new book,
"Plant-Based Cyclist", written by Nigel.
And it's available now in the G-C-N shops.
So do make sure you check it out.
And we also have other videos with Nigel cooking as well,
and you can get through to one by clicking on screen now.
This is great mate, thank you very much
- Welcome.