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DIY ride fuel

Make your own healthy grub that will keep you pedalling for miles

by Matthew Kadey

When you’re deep into a hard, long ride, you don’t want to suffer an energy crisis. That’s why you want to keep some fuel on hand. Sure, energy bars, gels and their packaged ilk are quick and convenient, but after a while they can lead to palate fatigue. Instead, with a little planning, you can rustle up some killer DIY endurance eats in your own kitchen that are just as portable, but much more satisfying and cheaper. The more out-of-the-package real food you eat, the stronger you’ll become. Set yourself up for success by cramming your jersey pocket full of these easy recipes, which are proof that tasty, nutritious homemade ride fuel is your new secret weapon to the podium.

Corn Prosciutto

Muffin Bites After you’ve spent a few hours hammering back sweet energy foods, nothing beats having some savoury fuel handy. Pull these bite-size muffins out at a rest stop and you’ll be the hero of your group ride.

Makes 12 servings


1 1/4 cups all-purpose flour
1 cup cornmeal
2 tbsp sugar
1 ½ tsp baking powder
1/4 tsp salt
3 large eggs
1 cup milk
1/4 cup canola oil or melted butter
2 oz. prosciutto, chopped
½ cup chopped oil-packed
sun-dried tomato
½ cup crumbled feta cheese
1 tbsp fresh thyme


1. Preheat oven to 350 F. In a large bowl, stir together flour, cornmeal, sugar, baking powder and salt. In a separate bowl, beat together eggs, milk and oil or butter. Add wet ingredients to the flour mixture and gently mix together. Fold in prosciutto, sun-dried tomatoes, feta and thyme.

2. Divide mixture among 24 greased mini muffin cups and bake for 18 minutes, or until centres are set. Let cool for about five minutes before unmoulding and cooling further on a metal rack. Keep chilled until ready to take on a ride.

Maple Tahini Stuffed Dates

These road roaches will hit all your sweet, creamy pleasure points and have enough juice to get you up the next series of inclines.

Makes 4 servings


1/4 cup tahini
2 tbsp maple syrup
1 tsp orange zest
1/8 tsp salt
8 Medjool dates


1. In a bowl, stir together tahini, maple syrup, orange zest and salt. Using a knife, slice an opening in the dates (without cutting them in half) and remove the pit. Gently pry open dates with fingers and spoon in filling.

PB&J Balls

Big on nostalgia, these portable energy balls are reminiscent of everyone’s favourite grade-school sandwich.

Makes 8 servings


1 cup pitted dates
½ cup unsalted roasted peanuts
¾ cup rolled oats
1 cup dried cherries
1/3 cup peanut butter
1/8 tsp salt (omit if using salted peanut butter)


1. Place dates in a bowl, cover with hot water and let soak 30 minutes. Drain and pat excess water away with a paper towel.

2. Place peanuts and oats in a food processor bowl and process until pulverized into small pieces. Add dates, cherries, oats, peanut butter and salt. Blend until the mixture sticks together when pressed between your fingers. Form into 1” balls. You should get about 16 balls. Keep balls chilled and transport in a small zip-top bag.

Nutritional Information
For one serving

Corn Prosciutto Muffin Bites
Calories 161
Carbs 25 g
Fat 4 g
Protein 7 g

Maple Tahini Stuffed Dates
Calories 248
Carbs 46 g
Fat 8 g
Protein 4 g

PB&J Balls
Calories 256
Carbs 37 g
Fat 11 g
Protein 6 g