Book extract: The Cycling Chef: Plant-Powered Performance by Alan Murchison

Whether you’re vegan, vegan curious or just a fan of good food this new book from Alan Murchison, a Michelin-starred chef and leading sports nutritionist known as the Cycling Chef, is sure to something for you.

From energising breakfasts and filling snacks to recovery-boosting main meals and indulgent desserts, each recipe is as tasty as it is nutritious. We’ve chosen three of our favourites to reproduce here.

Alan isn’t trying to start a revolution. He says: “This isn’t about persuading or cajoling cyclists (or anyone else) to adopt a vegan diet. Pure and simple, it’s for those who are interested in making and eating a different kind of food.

“I absolutely appreciate that there are plenty of very good reasons to try plant-based eating and that it opens up a fascinating new culinary adventure. This book is the result of that journey – a collection of recipes that I hope will excite and inspire cyclists and others who care about food that helps you perform and gives you pleasure.

“Eat well, ride well.”

Strawberry breakfast risotto

This rice-based dish can be eaten hot or cold and is very versatile. Ahead of a hard day or in a tough training block it makes a great pre-bed dessert, but can also be an excellent pre-event breakfast.

Best cooked in a rice cooker, what’s good about this recipe is that it’s high in carbs but doesn’t have too much volume.

Serves 1

Ingredients

100g (3½oz) risotto rice
200ml (¾cup) light coconut milk
200ml (¾cup) unsweetened rice or oat milk
1 teaspoon vanilla extract
60g (2½oz) frozen strawberries
120g (4oz) good-quality strawberry jam
75g (3oz) fresh strawberries, diced
Squeeze of lemon juice
Pinch of brown sugar
Pinch of pink peppercorns
30g (1¼oz) freeze-dried strawberries

Nutrition per serving

Energy: 521 kcal
Total carbohydrate: 102g (of which sugars: 59g)
Fat: 8.9g
Fibre: 3.8g
Protein: 5.3g
Salt: 0.1g

Method

1. Put the rice, coconut milk, rice or oat milk, vanilla and frozen strawberries in a rice cooker. Mix them together gently and, once the rice cooker has warmed up, cook for 18 to 22 minutes until all liquid is absorbed and the rice is tender.

2. Stir in the strawberry jam and set aside to cool for 5 minutes.

3. Add the fresh strawberries, lemon juice and sugar, and let it sit for a few minutes.

4. Sprinkle the pink peppercorns and the freeze-dried strawberries over the risotto and serve with any chopped-up fresh strawberries you have left over.

Curried cauliflower, chickpea and kale salad

This is one of my favourite dishes, and chickpeas have decent levels of protein and carbs.

The key here is to season the cauliflower really well.

Serves 2

Ingredients

1 large or 2 medium cauliflowers
2 tablespoons olive oil
1 tablespoon caraway seeds
1 teaspoon turmeric
2 tablespoons mild curry powder
Salt and pepper
300g (11oz) low-fat vegan yoghurt
Zest and juice of 1 lemon
240g (9oz) chickpeas (1 x 400g/14oz tin, drained)
180g (6oz) kale or cavolo nero

Nutrition per serving

Energy: 667 kcal
Total carbohydrate: 66g (of which sugars: 16g)
Fat: 29g
Fibre: 20g
Protein: 27g
Salt: 0.82g

Method

1. Preheat the oven to 190°C/375°F/Gas 5.

2. Cut the cauliflower into thick chunks through the core.

3. Place the cauliflower onto a non-stick oven tray. Add the olive oil, caraway seeds, turmeric and curry powder. Coat the cauliflower well and season with salt and pepper.

4. Roast for 25 minutes.

5. Mix the yoghurt with the lemon zest and juice.

6. After 25 minutes, add the chickpeas to the cauliflower and roast for another 10 minutes.

7. In a large bowl, mix together the lemony yoghurt, the raw kale or cavolo nero and the hot cauliflower and chickpea mixture.

8. Check the seasoning and serve warm. The leftovers can also be served cold and will keep in the fridge for 3 days.

Black bean brownies with salted caramel pecan crunch

Get your mates to guess the secret ingredient in this moreish brownie – no one will get black beans!

There are quite a few ingredients and it looks tricky, but this is really easy and a bit of a dessert showstopper.

Makes 12

Ingredients

400g (14oz) cooked black beans
240g (9oz) strained weight
300g (11oz) soft raisins
100g (3½oz) nut-based chocolate spread
75g (3oz) nut butter
90g (3½oz) coconut oil, melted
1 teaspoon vanilla extract
50g (2oz) organic cocoa powder
20g (¾oz) rolled oats
60g (2½oz) desiccated coconut
60g (2½oz) 70% chocolate chips
110g (3½oz) sugar
150ml (⅔ cup) water 
75 g (3oz) pecans
35g (1½oz) pistachios
Pinch of smoked sea salt
1 teaspoon caraway seeds
1 tablespoon vegan salted caramel yoghurt per brownie, to serve

Nutrition per serving

Energy: 427 kcal
Total carbohydrate: 37g (of which sugars: 28g)
Fat: 26g
Fibre: 6.5g
Protein: 7.3g
Salt: 0.24g

Method

1. Preheat the oven to 180°C/350°F/Gas 5 and line a 20 x 20 cm baking tray with greaseproof paper.

2. Put the black beans and raisins in a food processor and blend until smooth.

3. Add the nut-based chocolate spread, nut butter, coconut oil and vanilla extract, and blend again until smooth.

4. Next, pulse in the cocoa powder, oats, desiccated coconut and chocolate chips.

5. Press the mix firmly into the tray and refrigerate for 2 hours.

6. Make the crunch by boiling the sugar and water together until you have a light golden syrup.

7. Add the nuts and simmer for a further 5 minutes.

8. Remove the nuts from the syrup with a slotted spoon and place them on a (different) non-stick baking tray, sprinkle them with the salt and caraway seeds and bake for 10 minutes, ensuring they don’t burn. Allow to cool.

9. To serve, cut the brownie into chunks, top with the crunch and add a dollop of vegan salted caramel yoghurt. The crunch can be stored in an airtight jar for up to 2 weeks.