May is bike Month! Besides getting outside in fresh air for the first time since last summer, the extra activity means that cyclists of all levels will be looking for a little extra energy. Cycling is not a free pass for indulgence, but it definitely requires you to consume more calories. It’s not just more calories; you will also need to fuel your body more efficiently for endurance.
The best eating plan for a cyclist is one that includes high carbohydrate foods, and protein to provide energy. Carbs are your body’s preferred source of energy for cycling, and since you are burning carbs to fuel your cycling, you must regularly replace them with a high carbohydrate diet.
When you’re on your wheels, Baked Quinoa Patties make a great grab-and-go lunch. They are packed with flavor and essential nutrients to meet a hard-working cyclists needs. Quinoa carries a potent punch of carbs and protein in their small nutrient-dense package. For added flavor and vitamin benefits the patties also contain almonds and raisins. Almonds are high in amino acids which are the building blocks of protein, used to add muscle tone. Additionally, raisins are packed with vitamin C and have just the right amount of sweetness. These nutritious and delicious patties provide just the right amount of flavor and energy for bikers to look shvelt.
You can store them in a Ziploc bag or a collapsible container. No fork or knife required!
Serves 1 dozen patties Prep Time: 10 minutes; Cook Time: 25 minutes
2 1/2 cups / 12 oz /340 g cooked quinoa, at room temperature*
1 tablespoon olive oil
1 yellow onion, finely chopped
1 cup / 3.5 oz /100 g almond meal
¼ cup brown sugar
3 large eggs, lightly beaten
1 teaspoon fine-grain sea salt
1 teaspoon ground cumin
1 teaspoon ground cinnamon
1 teaspoon baking powder
1/3 cup / .5 oz / 15 g slivered almonds
1/3 cup / .5 oz / 15 g raisins
1) Preheat oven to 400F / 200C.
2) Heat oil in a skillet over medium high heat and sauté onions until translucent.
3) Combine the cooked quinoa, onion, almond meal, brown sugar, eggs, salt, cumin, cinnamon and baking powder in a medium bowl. Stir in the slivered almonds and raisins. Stir well.
4) Let sit for a few minutes so the almond meal can absorb some of the moisture.
5) At this point, you should have a mixture you can easily form into twelve 1-inch (2.5cm) thick patties.
6) Oil a baking sheet, and arrange the patties with a bit of space between each. Bake for 25 minutes, or until the bottoms are brown and the tops are a bit crusty.
7) Enjoy hot, or allow cooling to room temperature on a cooling rack.
*To cook quinoa: Combine 2 cups/ 12 oz/340 g of well-rinsed uncooked quinoa with 3 cups / 700 ml water and 1/2 teaspoon fine-grain sea salt in a medium saucepan. Bring to a boil, cover, decrease the heat, and simmer for 25 to 30 minutes, until the quinoa is tender and has absorbed all the liquid.
Dahlia Klein’s first vegetarian cookbook will be published shortly inspired from her Central Asian heritage. She teaches Challah Baking every Rosh Chodesh focusing on the spiritual significance of each ingredient used and tying it in with the festival of the month. You can follow her on vegetarianhostess.blogspot.com.