Who doesn't love a smoothie?
Smoothies are great for cyclists. By mixing different fruits and seeds you can get a range of vitamins, minerals, protein and fats into your regular diet. And they taste delicious — especially this one.
Feel free to mix and choose the ratio of fruits to suit your own personal taste preference.
- Lemon peel
- Cows milk or rice/almond/oat milk (if lactose intolerant)
- Seeds: Pumpkin, flax, goji berries
- Peel and chop the fruit and place in a hand blender or smoothie maker
- Add some lemon zest
- Add your choice of milk
- Blend until you reach your preferred consistency and serve a medium sized glass
- Top with a few berries (and don't forget to take a picture!)
Your choice of milk:
We at QOM HQ tend to use almond milk because it tastes delicious and a few of our riders have upper respiratory congestion and lactose intolerance. Respiratory efficiency and gut health is very important when you are taking on long, multi-day rides.
Lactose intolerance can also increase during times of stress, so if you think you might be showing signs of lactose intolerance, give rice or almond milk a try.
We're nuts about fruits & seeds
- Apples are a great source of soluble fibre, vitamin C and antioxidants. They keep you fuelled up for longer
- Mangoes are juicy and pack in vitamins A, B6, C and E as well as potassium and soluble fibre to improve gut health
- Blueberries and Strawberries are high in antioxidants that fight disease-inducing free radicals
- Lemon peel can aid digestion
- Bananas are high in potassium, which is vital for muscle contraction. One banana delivers your 4mg of potassium that you need every day!
- Seeds are high in fiber, vitamin E, monounsaturated fats, protein, iron, folic acid and zinc
- Goji berries contain all essential amino acids. They have the highest concentration of protein of any fruit and are loaded with vitamin C, calcium, zinc, selenium and a whopping 15 times the amount of iron found in spinach! Yep - that is why they are labelled a "Super Berry"