Blog — Recipes

Winter warmer: Sweet potato & Butternut Squash Soup with Lemon & Garlic Cheese Toast

Winter warmer: Sweet potato & Butternut Squash Soup with Lemon & Garlic Cheese Toast

This soup is one of our favourites! It's delicious, hearty and warms the soul especially after a winter ride. You can make it in advance - on a Thursday or Friday evening - and the flavours will intensify, making it even more flavoursome to eat on the weekend.

Feel free to add pearl barley or lentils for additional density and even some seeds on top for crunch! We hope you enjoy.

Ingredients

For the soup

  • 500g sweet potato, peeled & diced
  • 1 butternut squash, peeled, deseeded and diced
  • 1 tbsp clear honey
  • 1 tbsp olive oil
  • 2 onions roughly chopped
  • 3 garlic cloves, crushed
  • 1L vegetable or chicken stock
  • 1 tsp cinnamon
  • 1 tsp grated nutmeg
  • 100ml double cream or creme fraiche for a lighter option

For the toast

  • 2 ciabatta loaves, cut into slices
  • 1 tbsp olive oil
  • 3 garlic cloves, crushed
  • 100g butter, at room temperature
  • 1 tbsp chopped thyme
  • 2 tbsp snipped chives

Method

  1. Heat oven to 220C/200C fan/gas 7. Put the sweet potato and butternut squash on a baking tray and add the honey and a drizzle of olive oil. Roast for 40-45 mins until soft and starting to caramelise at the edges, stirring occasionally.

  2. Meanwhile, fry the onions in 1 tbsp olive oil until soft, then add the garlic, chicken stock, cinnamon and nutmeg. Bring to the boil, and simmer for 5 mins.

  3. Remove the sweet potatoes and butternut squash from the oven and add to the pan with the stock. Blend everything until smooth using a stick blender. Stir in most of the cream and bring back to a gentle simmer, and season with salt and pepper to taste.

  4. To make the lemon & garlic toasts, gently warm the olive oil and garlic in a pan over a low heat for a few mins; the garlic should be softened but not browned. Remove from the heat and mix in the butter and lemon zest until smooth. Leave to cool, then stir in the chives and thyme.

Post-Ride Banana Almond Shake

Post-Ride Banana Almond Shake

Post workout cramps and soreness often come from a lack of potassium. What better way to get your potassium fix than the classic banana? This quick and easy recipe is perfect for those on the go and the addition of the insanely sweet and caramel-tasting Medjool date makes it hard to believe it is so healthy.

Ingredients:

3 Medjool dates

300 ml unsweetened almond milk

1 tbsp almond butter

1 large banana

1 tsp ground cinnamon

Directions:

Place all ingredients in the blender and whizz until smooth.

To cool it down, pop in a few cubes of ice!

Summer Smoothies: Berry Nice!

Summer Smoothies: Berry Nice!

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.

Ingredients

Feel free to mix and choose the ratio of fruits to suit your own personal taste preference. 

  • Strawberries
  • Blueberries
  • Apple
  • Mango
  • Banana
  • Lemon peel
  • Cows milk or rice/almond/oat milk (if lactose intolerant)
  • Seeds: Pumpkin, flax, goji berries

Cooking Method

  1. Peel and chop the fruit and place in a hand blender or smoothie maker
  2. Add some lemon zest
  3. Add your choice of milk
  4. Blend until you reach your preferred consistency and serve a medium sized glass
  5. 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"

Recipe: Swedish Chokladbollar

Recipe: Swedish Chokladbollar

(aka Chocolate Balls)

Makes 15–20 balls. Prep time — 15 minutes. Cooking time — nill.

Load of time to enjoy. GENIUS!

This is one of the easiest and tastiest sweet-treat recipes we know. They are incredibly easy to make and involve zero baking. They are rather moreish we must admit, particularly during or post ride.

You can also experiment and add different ingredients such as goji berries, crushed almonds or even chia seeds as you wish.

Ingredients

100 g (½ cup) Caster (superfine) sugar

100 g (3½ oz) Unsalted butter (1 tbsp short of half a cup)

1tsp Vanilla extract

3 tbsp Strong coffee, hot

3 tbsp Cocoa powder

Pinch of flaked sea salt

125 g (1½ cups) Rolled oats

50 g (1¾ oz) Desiccated coconut

Method

1. Mix together the butter, sugar and vanilla until fully combined.

2. In a small bowl combine the coffee and cocoa powder and mix to form a thick paste. Allow to cool slightly, then pour into the butter mixture and mix together until fully combined. Add the salt and oats and mix together until fully combined.

3. Take a spoonful of the mixture and roll between your hands to form a small ball. Roll in the coconut and set aside and repeat with the remaining mixture. Refrigerate until firm. Best served slightly chilled although perfectly good at room temperature too.

Enjoy!

Recipe: Orange Blossom Oat Slice

Makes 12 delicious bars

Ingredients:

· 250g semi dried apricots (or 200g dried apricots soaked for at least 20 minutes, then discard water)

· 100g pecans or walnuts

· 50g pine nuts

· 50g golden sultanas or similar dried fruit

· Zest of 1 orange

· 300g rolled oats

· 1 tbsp orange blossom water

· 125g grapeseed oil or coconut oil

· 125g caster sugar

· 125g honey (e.g. orange blossom honey)

Preheat the oven to 190C/170C fan/gas mark 5.

Line a 20cm x 25cm baking tin or similar at least 5cm deep.

Roughly chop the apricots and mix in a large bowl with the nuts, dried fruit orange zest and oats.

Stir in the orange blossom water to combine.

Bring the oil, sugar and honey to the boil in a large pan mixing all the time with a spoon. Once the whole surface is bubbling and the ingredients are well combined, stir in the oat mixture thoroughly until the oats and fruit are fully coated. Take care as the mixture will be very hot.

Transfer mixture to the baking tin and flatten the mixture to fill the tin. Pop in the oven for 15–20 minutes until golden all over. Leave to cool then cut into bars. Enjoy pre, during or post ride. To keep them fresh on a ride, wrap in wax paper or cling film. They will keep in an airtight container for 3–4 days.