David rode L’Étape du Tour last week – his second time at the event. Covering a gruelling 169km with 4,000+ metres of elevation, it’s a tough challenge for even the most seasoned riders amongst us, and one that requires proper fuelling.
This granola recipe is something I’ve used at the villa for a while, and always goes down well with our guests. It’s really easy to make, packed full of energy thanks to the carbohydrates and protein content, and can be adapted to fit most tastes and requirements. The best thing about it though is its versatility – for David, it served as his pre-ride breakfast and mid-ride jersey pocket snack.
Ingredients:
650g rolled oats
125ml olive oil
120ml golden syrup
25g sesame seeds
100g whole almonds
30g whole roasted hazelnuts
70g pumpkin seeds
70g sunflower seeds
25g linseed seeds
1 tsp of ground cinnamon
1 tsp of salt
50g sultanas
20g dried figs
Method:
Mix dry ingredients together, but not the dried fruit, then add the wet ingredients. If it looks too dry add a little more oil, but the mixture should be well covered.
Line a baking tray with baking parchment (you will probably need two trays for this quantity) and spread the mixture out as thinly as possible over the trays.
Bake in the oven for 30mins (140 degrees) then turn the mixture over before baking for another 30mins until brown and toasted. Leave on the tray to cool then add the dried fruit.
You can replace golden syrup with honey or maple syrup, and of course, any nut combination or dried fruit works, so tweak away and experiment with this low-fuss and nutritious ride meal.
Sarah
