After breakfast, lunch, and snacks you are now ready to learn some delicious dinner recipes. These might take a little bit more effort but it’s a good challenge with a rewarding result. You are sure to impress your partner or your cycling buddies with these – so let’s go straight in.
Sautéed shrimp with buckwheat
The hard part of this recipe is the sautéing. If you’ve never done it, then know that sauté literally means “tossing while cooking” so if you move the shrimp around in a very hot pan with a little bit of oil you should do just fine. When it comes to buckwheat, you can make it more digestible if you let it soak overnight. Just don’t forget to rinse it off thoroughly before cooking. This soaking also allows you to absorb more vitamins and minerals. It’s rich in B vitamins and magnesium, copper, and manganese. Add that to the high selenium and vitamin B12 content of shrimp and a good amount of vitamin C and K from onions and garlic and you have a super nutritious and healthy dinner that looks great and tastes amazing! This recipe yields two servings.
Macros per one serving – 38 g carbs, 32 g protein, 19 g fat, 4 g fibre, 453 kcal
250 g shrimp
100 g buckwheat
40 g butter
2 spring onions, chopped
4 garlic cloves, chopped
a pinch of salt
1. Boil water, add salt and buckwheat and keep boiling for about 15 minutes.
2. Chop up garlic and onions.
3. Melt butter in the pan, add shrimp and garlic, and sauté for 5 minutes.
4. Serve on top of buckwheat mixed with spring onions.
Baked lamb with carrots and mash
We saved the hardest for last. This recipe includes a 4-hour bake time and you can even slow cook the meat for 12 hours if you choose to do so. But don’t be intimidated – if you follow the steps, set the temperature correctly and time it, you should have a feast. This baked lamb is a great recovery meal after a race or a hard training session. The potatoes and carrots will replenish your muscles with carbs, and the lamb will provide a high-quality, easily-digestible protein. This recipe yields eight servings.
Macros per one serving – 30 g carbs, 26 g protein, 24 g fat, 7 g fibre, 450 kcal
1 kg (2.2 pounds) lamb leg
4 large carrots
5 sprigs rosemary
6 cloves garlic
salt, pepper to taste
1 tbsp oil for stir-frying
1. Put the lamb leg into a baking dish, cover and bake for 4 hours on 170°C/325°F or, alternatively, slow-cook it for 12-16 hours on 90°C/194°F.
2. Boil the potatoes and set aside.
3. Chop all carrots, 5 onions, and peel all garlic cloves. Add these ingredients to the baking dish, along with 3 rosemary sprigs, and bake for another 45 minutes on 150°C/300°F.
4. Heat a frying pan to medium heat, add oil, 1 chopped onion, and rosemary from two sprigs, and stir-fry until onion turns soft.
5. Add the stir-fried onions to the potatoes and mash.
6. Serve the lamb on a bed of mashed rosemary potatoes and baked vegetables.