Cycos recipes

The recipes below are from our Cycos cooking day where I introduced some simple nutritious recipes to the guys, showing them that all of these dishes can be cooked at the same time on a Saturday afternoon in three hours by one person, cleaning up all of the mess as he goes.

There’s enough food here for a couple to store and reheat( a much better alternative for an athlete than take-out meals)

While it’s easily possible to create fancier meals, the object is to demonstrate simple nutritious meals don’t take long to cook. Busy athletes have to eat well in order to perform well. 

Al’s Goat Herder’s Pie (also known as shepard’s pie, but it’s different to Sandy’s version so it has a different name to save “being wrong”)

 

 

Ingredients

2 tbls olive oil

2kg potato’s

6 trimmed bacon rashes

1 onion

2 kg lean mince

1 heaped tsp sea salt

1 heaped tsp cracked pepper

1 tbsp light soya sauce

4 cans diced tomato’s

1 tbsp margarine

½ cup milk

1 cup grated cheese (* Al used Italian goat’s cheese – Auricchio Saracino – Foodworks Graceville)

 

Method

1)        Peel potato’s, cut and boil until cooked.

2)        Dice onions

3)        Heat oil in pan, add onions and cook for a few minutes

4)        Add bacon and cook for a few minutes

5)        Add mince and cook until browned.

6)        Add cans of tomato’s, salt & pepper & soya sauce

7)        Simmer

        Drain potato’s, add ½ tsp salt, margarine, milk and mash together

9)        Pour mince mixture into large baking tray

10)     Layer mince mixture with the mashed potato

11)     Cover with grated cheese

12)     Cook in oven at 200°  until light brown (approx 30min)

13)     Refrigerate overnight, cut & freeze.

 

 

 

 

 

 

 

Fried Rice

 

 

Ingredients

4 cups rice

4 trimmed bacon rashes

2 red onions (diced)

3 eschallots (chop – 1cm pieces)

Olive oil

½ tsp chilli

3 stems celery (chop – 1cm pieces)

1 heaped tsp sea salt

½ capsicum (diced)

 5 eggs (whisked)

 

Method

1)        Heat oil in pan, add onion and bacon and cook until browed

2)        Add chilli, stir through

3)        Add capsicum

4)        Push all ingredients to side of pan and then add whisked egg’s.  Cook egg and cut into pieces.

5)        Add a bit more oil, mixture should be a bit moist and not dry.

6)        Add cook rice and salt

7)        Sprinkle with light soya sauce

        Cool and put into container’s to freeze.

 

 

 

Chicken & Vegetable Soup

 

 

Ingredients

Extra large fresh organic chicken

2.5L hot water

1 heaped tsp sea salt

1 heaped tsp cracked pepper

3 stems celery (chop – 1cm pieces) *celery gives it a nice flavour

2 onions sliced

1 cup arboria rice

5 cloves garlic  (Al’s tip – crush each clove with flat side of knife before cutting – shells come off easier – Sandy taught Al this – ‘Sandy’s crushing technique’)

3 heaped tsp Continental Chicken Stock powder

2 medium sweet potato’s

2 carrots

1 capsicum

4 zucchinis

2 heads of broccoli – cut into pieces incl stalk

 

 

Method

1)        Add the hot water to the large cooking pot.

2)        Add salt & pepper and garlic

3)        Put the whole chicken into pot (as a guide – water should be about level with the chicken)

4)        Add celery, onion and rice

5)        Add stock powder

6)        Boil chicken until you can pull a let off!!   (approx 1 hr}

7)        Cube sweet potato’s, cut carrots into small pieces and slice zucchinis

        Take out chook

9)        Add sweet potato, carrots & zucchinis to soup (cook for approx 20min)

10)     Ten min later add the broccoli (cook for approx 10min)

11)     Chicken should now have cooled – pull apart & cut into 2cm pieces.  Note:  You can include some skin for flavour – cut the skin up finely)

12)     Add chicken to soup.  Done!

Spaghetti Bolognaise

 

 

Ingredients

1 pkt spaghetti

1 tbsp olive oil

5 garlic cloves (cut finely)

1 onion (diced)

15 mushrooms (sliced)

1 heaped tsp chilli flakes

1 heaped tsp sea salt (celtic sea salt form from health shop)

2 kg lean mince

6 tbsp tomato paste (or 2 x 140g tubs)

½ capsicum (diced)

4 cans diced tomato’s

 

 

Method

1)        Boil water and add 1 pkt spaghetti – cook approx 15min

2)        Heat oil in pan, add onions, mushrooms, chilli flakes and cook for a few minutes

3)        Add mince and cook until browned.

4)        Add tomato paste, capsicum and stir through

5)        Add diced tomato’s

6)        Put 1 later of nice mix into baking tray

7)        Add layer of spaghetti, then mince, then spaghetti then final layer of mince. (Note:  just spoon the spaghetti out of water and add to mince)

        Cover with grated cheese.

9)        Cook in oven at 200°  until light brown (approx 30min)

 

 

Cyco’s Chocolate & Banana Cake

(Tara’s Recipe)

 

 

Ingredients

1 ½ cups gluten free SR flour

100g butter

½ cup sugar

½ cup cocoa

1 cup milk

1 egg (whisked)

½ block chocolate

2 ripe bananas

 

Method

1)        Melt butter in saucepan, add sugar

2)        Add melted butter & sugar to dry ingredients

3)        Stir in milk and whisked egg

4)        Add chunks of banana

5)        Pour into a greased tray

6)        Cover with choc chunks.

7)        Cook in over 180°  for approx 30min

 

 

 

 

 

                

 

 

 

 

 

 

 

Rice Pudding

 

 

Ingredients

1L soya milk

1 cup Arborio rice

2 tbls sugar

 

Method

1)        Bring milk to boil in a saucepan

2)        Add rice and sugar

3)        Stir until boiling, then simmer for 15-20 min.

4)        Cool

 

 

 

 

Fruit Juice Jelly

(great for joints)

 

 

Ingredients

1L Fruit juice (any flavour)

2 sachet’s gelatine

Fruit (optional)

 

Method

1)        Dissolve gelatine in hot water

2)        Add gelatine and fruit juice in a large dish (add fruit if you like)

3)        Put in fridge to set.