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ON BIKE

NUTRICIAN

Jamaican Curry Chicken + Rice

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Description:

• Spicy Curry Stew with Yellow Rice

Ingredients:

• 400g Chicken Breast, Cut 2cm Cubes

• 150g Carrot, Cut in 2cm Segments

• 100g Cabbage, Cut into 2cm Segments

• 150g Onion, Diced

• 50g Garlic, Rough Mince

• 2 TBSP Yellow Curry

• 2tsp Dried Thyme

• 300ml Coconut Milk

• 150ml Chicken Stock

• 2TBSP Cooking Oil

• 2-3 Chili Peppers

• Salt + Pepper to Taste

• Green Onion Diced for Garnish

• Corn Starch (Optional)

Instructions:

1. Rinse rice until water runs clear and Soak 20 minutes.

2. Meanwhile, Preheat the pan on LOW and add oil, curry + thyme mixture in and allow to sizzle in the oil for 30s

3. Increase heat to Medium and add in the Onion and stir for another 30s-1 minute

4. Add in the Carrots + Cabbage and continue to cook for 3-4 minutes

5. Add in Chicken, Chili's + Garlic

6. Add Chicken Stock scrapping the bottom of the pan for fond/falvour

7. Add in the Coconut Milk and reduce heat to LOW

8. Allow to simmer for 10-15 minute reducing the liquid down

9. Prepare rice as usual. 1:1 Ratio of Water to Rice

Preparation Time: 15 Minutes

Cooking Time: 25 Minutes

Total Time: 40 Minutes

Servings: 4

Garlic + Rosemary

Beef Stew

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Description:

• Savoury Beef Stew

Ingredients:

• 400g Stewing Beef

• 150g Carrot, Cut in 2cm Segments

• 300g Red Potatoes, Halved

• 150g Onion, Diced

• 70g Garlic, Rough Mince

• 1TBSP Dried Rosemary

• 300ml Beef Stock

• 2TBSP Cooking Oil

• Salt + Pepper to Taste

• 1/4 Cup Parsley

• 1TBSP Corn Starch + 1YBSP Cold Water Mix (Slurrie)

• 2 TBSP Unsalted Butter

Instructions:

1. Preheat InstaPot using "Saute" function. Ready when HOT appears on display. Add in 1TBSP of cooking oil

2. In 2 batches add Beef and sear outside 2 Minutes. Set aside each batch in bowl

3. Add Onion + Garlic to the pan and add remaining 1TBSP Oil stir for 1-2 minutes

4. Add 100ml Beef stock to pan scrapping the brown bits off the bottom of the pan.

5. Add in Carrots, Potatoes, Salt + Pepper to taste cooking for 2-3 minutes evenly distributing the seasoning

6. Add the beef back into the pot along with the rosemary

7. Use the remaining beef stock to nearly cover the ingredients.

8. Place the lid on , seal the vent and set Pressure Cook to 20 Minutes.

9. Once complete safely vent the pressure by putting a tea towel over the vent and releasing it for about 2 minutes until there is no more steam/pressure

10. Place the Instapot back on Saute and add in the Cornstarch Slurrie

11. Stir for 1-2 minute until the liquid becomes thicker and turn off heat

12. Serve with sliced buttered toast and enjoy!

Preparation Time: 15 Minutes

Cooking Time: 35 Minutes

Total Time: 55 Minutes

Servings: 4

Pad See Ew

(Thai Soy Noodles)

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Description:

• Spicy Thai Noodles

Ingredients:

• 400g Shrimp

• 100g Bacon (4-5 Strips)

• 350g Broad Noodles (Fettuccini/Rice Noodles)

• 150g Onion, Sliced Across

• 70g Garlic, Rough Mince

• 1TBSP Kecap Manis (Sweet Soy Sauce)

• 1TBSP Dark Soy Sauce

• 2TBSP Light Soy Sauce

• 1TBSP Fish Sauce

• 2TBSP Oyster Sauce

• Gai Lan (Chinese Broccoli) or Bok Choy

• 4 Large Egg

• 2TBSP Cooking Oil

Instructions:

1. If using dry Rice Noodles Soak in warm water for 20 minutes or while you prepare the other ingredients.

2. If using Fettuccini bring pot of water to a boil and cook until they are not quite done (al dante). We will finish cooking in the final stages. Run under cold water to stop cooking, set aside.

3. Prepare Sauce Mixing Dark, Light Soy, Oyster, Fish Sauce and Kecap Manis. You can substitute this with 1/2TBSP of brown sugar

4. Clean and devein shrimp. Cut Bacon similar size to the noodle width.

5. Separate the stock from the greens on the Gai Lan. Cut greens into strips to mimic the noodles.

6. While cold add bacon to the pan and turn onto Low-Medium (4-5 on electric stoves). Allow the fat to render out and bacon to crisp up. Remove bacon preserving the grease in the pan.

7. Turn heat up to Medium-High and when bacon fat begins to give off a bit of smoke add in the Gai Lan Stocks, Onion strips and garlic about 1-2 minutes.

8. Add in Shrimp, Noodles, along with the sauce. Cook for 1-3 minutes until shrimp turns pink/orange on the edges and noodles take on brown colour from the sauce.

9. Stir everything together in the pan and when evenly distributed remove from wok into a container.

10. Finishing off with an egg when serving. Whip the wok down with papertowel so no bits are clinging to the surface.

11. Add in 2TBSP of cooking oil and when shimmering add in one egg at a time cooking until the edges are crispy keeping it moving in the oil throughout. Repeat for each serving.

Preparation Time: 15 Minutes

Cooking Time: 10 Minutes

Total Time: 25 Minutes

Servings: 4

Kimchi Green Bean

Rice Bowl

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Description:

• Spicy Korean Inspired Rice Dish

Ingredients:

• 250g Chicken Thigh

• 2 Cups Cooked Rice (Short Grain is Best)

• 75g Kimchi Chopped preserving juices

• 200g Green Beans Chopped into 2cm

• 50g Garlic, Rough Mince

• 1TBSP Light Soy Sauce

• 1tsp White Granulated Sugar

• 1/2TBSP Ginger Root Chopped (1 tsp dried mix with soy sauce)

• 2 Thai Birds Eye Chili's

• 2TBSP Cooking Oil

• 1TBSP Toasted Sesame Seeds

Instructions:

1. Prepare rice ahead of time. Rinse until water runs clear. Soak for 20 minutes. 1:1 Ratio Rice to Water with pinch of salt.

2. Bring to just under boil, place lid on and drop heat to 1. Cook for 17 minutes then remove lid and finish cooking for another 4 minute with lid off.

3. Cut chicken into bite sized pieces. Season with salt and pepper (more than you think) and set aside.

4. Mix Soy sauce, sugar, dried ginger if using it, and kimchi juices.

5. Pre-Heat Wok to High Heat. Add 1TBSP cooking oil and when shimmering add in green beans stirring for 1 minute.

6. Add the chicken to the pan and cook for 2-3 minutes until it has some colour.

7. Add in a bit more oil, the garlic, ginger root and thai chili's continuing to stir. 30s

8. Add in the soy sauce mixture and let the vegetables and chicken absorb, 1-2 minutes.

9. Dish out a serving of rice into a bowl, top with the vegetables and a sprinkle of sesame seeds.

10. Enjoy!

Preparation Time: 25 Minutes

Cooking Time: 15 Minutes

Total Time: 40 Minutes

Servings: 4

Spicy Peanut Thai Stirfry w/ Whitefish and Rice

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Description:

• Spicy Peanut Satay Style Thai Stirfry w/ Whitefish and Rice

Ingredients:

• 200g White Fish

• 2-3TBSP Corn Starch

• 2 Cups Cooked Rice (Short Grain is Best)

• 75g Grape Tomato

• 100g Red Bell Pepper

• 100g Mushrooms

• 50g Green Onions Chopped

• 150g Green Beans Chopped into 2cm

• 50g Garlic, Rough Mince

• 1TBSP Light Soy Sauce

• 1/2TBSP Dark Soy Suace

• 1/2TBSP Oyster Sauce

• 1/2TBSP Fish Sauce

• 1TBSP Peanut Butter

• 2 Thai Birds Eye Chili's

• 4TBSP Cooking Oil

Instructions:

1. Prepare rice ahead of time. Rinse until water runs clear. Soak for 20 minutes. 1:1 Ratio Rice to Water with pinch of salt.

2. Bring to just under boil, place lid on and drop heat to 1. Cook for 17 minutes then remove lid and finish cooking for another 4 minute with lid off.

3. Pre-Heat Wok to Medium-High

4. Meanwhile mix soy sauces, oyster sauce, peanut butter and fish sauce together vigorously. This should blend and form a dark brown sauce.

5. Add 1/2TBSP cooking oil, when shimmering add in green beans and red bell pepper stirring for 1 minute.

6. Add the garlic, ginger root and thai chili's continuing to stir until most of the oil has been absorbed. Only when the oil is should you add the mushrooms to avoid them soaking up oil like a sponge.

7. Stir in grape tomato and continue to stir for 1-2 minutes. Remove to container and set aside.

8. Cut fish into bite sized pieces. Season cornstarch with salt and pepper adding fish and coat shaking off excess.

9. Wipe down pan, add addition cooking oil until shimmering.

10. Add in the cornstarch coated fish to do a shallow pan fry. Don't move the fish allow the coating to crisp up before flipping. 1-2 minutes total.

11. Drain off any excess oil and add the vegetables back into the wok along with the Green onions cooking for another 1-2 minutes.

12. Dish out a serving of rice into a bowl, add the vegetables and top with the peanut sauce.

Preparation Time: 25 Minutes

Cooking Time: 15 Minutes

Total Time: 40 Minutes

Servings: 2

POWER OF

CHOCOLATE MILK

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Chocolate milk has garnered attention as an effective post-workout recovery drink, particularly favored for its unique combination of essential nutrients. Its high protein content, primarily casein and whey, aids in muscle repair and growth. Whey protein quickly absorbs to provide immediate muscle recovery, while casein digests slowly, sustaining the recovery process. Additionally, chocolate milk offers a beneficial ratio of carbohydrates to protein (about 3:1 to 4:1), which is ideal for replenishing glycogen stores depleted during exercise. The carbohydrates in chocolate milk also facilitate the rapid absorption of protein into the muscles, enhancing recovery efficiency.

Moreover, chocolate milk is rich in calcium and vitamin D, which are crucial for maintaining strong bones, a key consideration for athletes and fitness enthusiasts. Its convenience and affordability add to its appeal, making it an easily accessible option compared to specialized recovery drinks. Recent studies have shown that athletes who consumed chocolate milk post-exercise experienced less muscle soreness and better muscle recovery compared to those who consumed other carbohydrate replacement drinks. This makes it an attractive option for athletes and fitness enthusiasts looking for a natural, tasty, and effective recovery aid.

NOT AFFILIATED WITH ANY DAIRY FARMERS*