Post Ride Nutrition: Vegan Bolognese & Gelato


(dramatic thump) (whoosh) – We are back with World Tour
nutritionist, Nigel Mitchell to bring you some more recipes from our brand new GCN book,
The Plant-Based Cyclist. Of course, all of the ingredients and the methods are within the book, but we’re going to go through them on video for you here today. Amongst the recipe we’re going
to do are a post-ride meal, always the most rewarding
and tasty in my opinion. – Absolutely. – Apart from dessert, which
is one of the other ones. Exactly what are we doing today, Nigel? – So, we’re going to do a Quorn bolognese, and that’s going to be
accompanied with mixed grains. Also, we’re going to do
some tofu on the side, and the dessert is going
to be pistachio gelato, dairy-free gelato, and when me mother had this, she said it was the best ice
cream that she’d ever tasted. So, I think you’re going to enjoy it. – Brilliant. Well, as soon as you crack
through the few meals, so we can get straight
onto the gelato, then. – Well, the thing obviously with cooking is about preparation. So, we’re going to start off by chopping some of the vegetables up. The first thing what I’m going to do is make a very simple
marinade for the tofu. So, we don’t need to
marinade it for a long time, but we’ll just get that prepared first. We’ve got a piece of ginger,
which is about twenty grams, one clove of garlic, soy sauce, and also a secret ingredient,
Henderson’s relish, so– – [Dan] Never heard of it. – No? Well, Henderson’s relish,
it’s only found in Yorkshire. You can get it online. So, our international
audience can still get it, but it’s a plant-based version
of Worcestershire sauce. Worcestershire sauce had got anchovies in. – Right. – But this is a great, sort of, savory that you can add to anything, at all. – I was going to say the bottle looks very similar to a
Worcestershire sauce bottle. – Very, very, very similar, but it isn’t. It’s made in Sheffield, but
it’s not Worcestershire sauce. – Local ingredients. – Local ingredients. (energetic music) Right. So, we’re just making the marinade. So, I’ve chopped up
the garlic, the ginger. I’ve put it in here with
a good slurp of soy sauce. – [Dan] Yeah. – Some of the Henderson’s relish, a little bit of a drizzle of olive oil, and now, I’m just going
to put the tofu in. – You didn’t seem to have to be that accurate with the slurps. – Oh, no. – Couple of glugs,
(Nigel laughs) of each bit. – No, I think with something like this, you actually get a better
result if you just go on feel. – Okay. – And, so I’ve just put that in, just let that sort of marinade. Doesn’t have to be– – You don’t want to go on taste? – No.
– Rather than feel? – Well, you, I mean
(laughs), to be honest, I’ve never really tasted it. (Dan laughs) – Oh brilliant. – No, only when its cooked, I’ve not tasted like the raw marinade, so lets give it a little taste. Yeah, that’s why I’ve never tasted it. (Dan laughs) It’s a raw marinade, but no it’s, tangy, tangy. – I’d have to taste myself but you’ve just put your finger back in. – No, I didn’t put that
finger back in, I kept it out. (laughs) I purposefully kept the finger out. You want a little taste? – Well, you just gave me
the finger then, go on then. (Nigel laughs) Should be better when it’s cooked, right? (laughs) – Yeah, definitely
better when it’s cooked. (upbeat electronic music) Okay, so I’ve been chopping,
preparing the onions, the leeks and the garlic
for the bolognese. But before we start cooking that, I’m going to cook the mixed grains. – Yep. – I’m going to use the rice
cooker for the mixed grains. You can use a stove top, it’s just as easy but I like to use the rice cooker, and I’ve gone for four mixed grains here. So we’ve got quinoa, pearl barley, pearl spelt and basmati rice. – All ingredients for a specific
purpose in mind presuming, with recovery after you ride. – Yeah, it’s all about recovery. This is all about delivering
good carbohydrate to the body. But also nutritionally. The fact that we’re mixing these grains means that we’re getting a
really wide blend of nutrients, in particular the proteins. Things like quinoa, which
is known as a pseudo-grain, so it’s not really a grain, it’s a seed– – Right. – That contains all of
the essential amino acids. It’s also really good
in healthy fats as well, and up until recently, I’ve learned that they
now grow it in the U.K. – Oh alright.
– Yeah. – Yorkshire? – No, Umbridge. But what we do is I wash, I rinse the rice, the
barley and the spelt, and that’s just really to remove, if there’s any bits of debris there, any additional starch as well. Also, the other thing to
mention is that if somebody was gluten-free, you wouldn’t
use the barley or the spelt. – Okay, and you don’t wash the quinoa? – No, don’t wash the
quinoa because the quinoa, with it being so small, well
I’ve tried to wash it before, it all sort of just runs away– – Just lost it. – In the water. – Yeah, clean, lost quinoa.
(laughs) – The other thing that you
could use as an alternative is amaranth which is another
one of these pseudo-grains, so again nutritionally this is fantastic. – Right. – This is again all of
the essential amino acids and it’s also great with
some of the healthy fats, but we’re just sticking with these today. (mellow lo fi hip hop music) So we’ve added all the grains
and we’ve washed the rice and the other grains
then added the quinoa. – Okay, and how much
water do we need, Nigel? (laughs)
– Basically– – Sorry, I say it like
that because he said, to give me something to do, you can ask me how much water we need– – So it’s just been said.
– So I’ve just done that. – Yeah, ’cause you’ve
just been stood there. So basically you use, it’s two to one. So it’s twice as much water to grains. So we’ve got 400 grams of grains. – 800. (upbeat music) – Dan, if you don’t mind pouring the pot in the rice cooker and switching it on. It’s two buttons. (lid clicks) – All right. – Menu. – Is that here? – Menu’s there, mate. – Where it says menu?
– Yep. So we’ll just go for the
white rice and press start. (rice cooker beeps) That’s it. – Okay, how long’s that going to take? – Takes about 25, 30 minutes. That’s why I put them on now and what I tend to do with
this is I’ll cook it in a batch so you can then use it for multiple meals and it will stay, you know,
you put whatever’s leftover in the fridge and it’s
fine for a couple of days. – Okay, and how many
people will this feed? – Well, it depends on
what you’ve been doing and how much food you wanted but roughly that’s about four portions– – Okay.
– That’s in there. – Or one side portion. – One side portion, yeah.
(laughs) But you know, everyone’s
that little bit different but roughly one portion of that will give about 70 grams of carbohydrate, which is about one gram per kilogram for a lot of bike riders. – On to the bolognese. – Yeah so we’ve got the pan on the hob. That’s just warming up. We’ve got to get things
in the right order, so we put a glug of olive oil
in, it’s about a tablespoon. Just let that warm up a little bit. You can tell when olive oil’s just getting to the right temperature because
as soon as it gets warmer, it gets more runny, it’s less viscous. We’ll just give that a second to warm up. I’m not wanting it super hot– – It smells great, I love
the smell of olive oil. – I do. I’m not wanting to
over, to make it too hot ’cause I don’t want to burn things but just want to get it nice and warm, and then basically all of the– – Leek, garlic, onion. – All go in there. All straight in and you
can hear it’s not sizzling, it’s not frying, it’s just
going to cook it nice and steady and so we’ll soften all of this before we put any more ingredients in. I’m going to put a couple
of bay leaves in as well and give that a little stir. So now the onions, garlic and
leeks have softened a bit, I’m just going to add the lentils. – Is there (laughs) sorry, is there any particular reason for, sorry, just asked me to ask him a question again, I can’t do it with a straight face. What’s the reason for the
lentils in the ingredients? – Well I’m using lentils
in the ingredients for a couple of things. One from a nutritional point
of view so what you’re getting, we’re getting a different
mixture of proteins in there but also it’s from a texture perspective because we’re using Quorn and Quorn, the texture of it is just a
very uniform, even texture so by putting the lentils in, it’ll just mixes the texture
a little bit as well. So I’ll just add those. (glass clanks) I’m just going to add a couple
of vegetable stock cubes in that as well, just for a bit of flavor. Right, doing a grand job with
that stirring there, Dan. I’m just going to add the tomatoes. (tin tapping) Put a bit of water in. (water gushing) We don’t want to waste any. There we go. Quick stir. We’re also going to put a little slurp of the Henderson’s relish in as well. – A big slurp. – The lentils are absorbing
a lot of the fluid from the tomatoes so I’m just going
to add a little bit more, more water to it. Just put about 100, 150 mils in there– – Okay. – Because again, when we add the Quorn, they absorb quite a bit of water as well, and what we will do, as it
gets cooking a little bit more, I’m going to add some
tomato puree to it as well so it makes it nice and red. So while this is cooking, this is only going to take
about another 10, 15 minutes, let’s cook the tofu please, Dan. – In the air fryer? – In the air fryer. As my mother calls it, a hair dryer but you wouldn’t want to
put your head in there. So just put them in, put the tofu in. Don’t do that because it’ll pour all over, so just actually pick it
up and put the tofu in. – Oh I see, sorry. – That’s it. I know you haven’t used
one before so it’s, just getting used to it. – I’ve used a hair dryer. – Yeah, but not the air fryer. – [Dan] No. – Then don’t confuse the two. You can see now with the color of this, how it’s absorbed a lot of
the, the marinade there. All right so you just place
it in there please, Dan. (air fryer beeping) Excellent. Now you just press the on
button and just press start. (beep) That’s it. So you can change it but
it’s preset to 15 minutes at a 180 degrees and that
should be about right. So we’ll just let that cook, so these air fryers, I
find them great for cooking all sorts of things. Mixed vegetables, peppers, courgettes– – Chips?
– Aubergines. I don’t cook chips in there. I think if you’re going to
have chips, I want real chips– – Yeah. – Not that’s been cooked
in something like that. This is looking a bit anemic so I’m just going to add
some tomato puree to that and this would be like a good dollop. – Okay. – So.. About that much. – That’s much redder now. – Yeah (laughs), will be when we eat it. Just stir that, stir it in and one of things people will
be wondering is seasoning. So we’ve not added any
salt or pepper to it yet so we’ll add some salt and
pepper towards the end. I prefer to add it when things are cooked than at the beginning. Right, just need to
give this a little stir. They’re looking really good. – They do look nice, yeah. – Yeah. So this is really, nearly cooked now so what I want to do is
just add the Quorn to it. So we’re using Quorn
really as a protein source and Quorn originally wasn’t
vegan, wasn’t suitable for vegan – Oh really? – No, because they put
egg in it to bind it but now Quorn’s brought out a vegan range so this is egg-free– – Yeah. – And Quorn is really quite
an interesting protein source because it’s basically
fungus that’s been fermented so it’s what’s called a mycoprotein and it contains all of the
essential amino acids as well, and in effect, it doesn’t
need a lot of cooking so you’ve got to be careful
not to overcook Quorn so what I tend to do is, I
add it when things are cooked and have it in for about five minutes so it all heats through. – All right. – This is a fresh version but you can obviously get frozen as well. I’m just going to add that. (upbeat music) Right so everything’s
pretty much cooked now. – All kind of cooked by
the same point, didn’t it? Magically almost, almost
like you timed it. – Yeah, it’s just a bit of planning. All comes together really, really easy. So we can see with this, this
now, I think looks amazing. – It does look really good. – And you can see–
– Can’t wait to taste it. But I have to do a ride first though. – Yeah, you got to go on your bike first and I was mentioning about texture and you can see the textures with it. If it would’ve just been the Quorn, I think it’ll just be a little bit more sort of bland texture. – Yeah. And if it hadn’t been
for the tomato puree, it wouldn’t be quite as red. – No, I mean some of the
other things you can add to it is things like paprika, things like this, you can spice it up a little bit. You can even put chilis in if you want. This is just a base sort of,
plant-based ragu type of sauce. I mean, just interesting
when we’re thinking of this as a bolognese sauce. So the Giro started in Bologna this year. – It did yeah. 2019, if you’re watching
this in future years. – Yeah so, and that’s obviously where the bolognese sauce originates from. In effect, this is so far removed from it. The only thing that’s similar
is that we’ve got some tomato ’cause they would’ve
used to have, you know, the original authentic type of sauces, they put all sorts of
off-cuts in like chicken lungs and things like that. – Right. – Which obviously doesn’t
go in a plant-based– – No, not really. I like how you say Bologna
perfectly but bollock-naise. (laughs) – It’s coming from Yorkshire, you see. So I’m going to add a
little bit of salt in there. Squirt of black pepper. I like black pepper.
(black pepper grinding) And then we’ve got some fresh parsley that I’ve chopped. – [Dan] So pre-prepared? – Pre-pared. Put that in. (upbeat music) And got a special plate for you. – Yeah I saw that over there. I thought it might be a joke.
(Nigel laughs) Thank you. Can I get a slightly bigger plate? – You can have a slightly bigger plate. – I’m actually really
looking forward to tucking in so we’re going to eat
it before we crack on with making the gelato. – Yeah, so yep, absolutely
’cause the gelato just takes literally a minute. – I better have a reasonably small portion ’cause I didn’t get
around to doing my ride. (Nigel laughs) I’m looking forward to this though. – Yeah, I mean what you
find with the mixed grains, it has a really nutty texture
and flavor and they again, it’s really important I think to get, when you’re looking at plant-based foods, thinking about the texture, also the mixing of the different foods so we’re getting such
a range of nutrients, and the way that we’ve done the tofu, you could use this then as
the base for things like creamy risotto, having on
the sides as an accompaniment or you could just eat it
as a nibble by itself. But tofu is obviously made from soya milk and the soya milk that
they use to make the tofu is fortified with calcium
so you’re getting calcium and the protein in there. – Brilliant. So it looks tasty and it looks healthy. Really good, this. (laughs) – Enjoying that? – I am enjoying it, yeah. You’re going to make the ice cream for me, whilst I’m finishing it off? – Yeah, well obviously with that, this is what we’ve prepared earlier ’cause it needs to be frozen, and the way that we made this
was that we got the pistachios and we milled them down so it
were almost like a nut butter so they become really, really creamy and I heated up a can of coconut milk, added some crushed cardamoms. Once the coconut milk were getting warm, added the pistachios
and some sugar to that, stirred it all in. When I was happy with it,
put in the silicone tray and you’ll notice I didn’t
fill them up entirely and I’ve done that
because it’s just easier then for us to blend it down. So what I’ll do with
this then is we place it in the food processor,
blend it down til we get a really, really nice gelato type texture, then we eat it. – [Dan] That’s it? – [Nigel] That’s it. – [Dan] Quick. – Quick and easy. So the great thing with
these silicone trays is they just pop out. Okay so we’ve got it all in
there, I’m going to put the lid on and then give it a whiz. – How long does it take? – Five, six seconds. So we just close it up and.. (food processor whirring) – Did you say you can do
cocktails in this as well? – Yeah, you can do
cocktails, all sorts in it. – Do it after dessert maybe. (laughs) – So just listening to that. That sounds like it’s
already been cutting up so just switch it off,
probably give it a little stir and maybe, oh no. Oh, it’s pretty good. (upbeat music) And there you go, mate. – Looks good. – Yeah. – Here’s a taste test. That’s terrible. (laughs) – Yeah I like that. – You like it? – I do like that. – You wouldn’t think that
there’s no dairy in it, would ya? – No, not at all. So again, something for post ride, what benefits does this
give you nutritionally? – Well from a nutrition point of view, to be really honest with you,
this is a bit of a treat. So– – So nothing? – Well, no I won’t go far as
say nothing but it’s a treat, you’ve got to have some
treats so what we’ve got in it is pistachios which is a
really good protein source and obviously the coconut milk so we’re getting some good fats, we’re getting some proteins. The coloring in the pistachios
is really anti-oxidants and then I finished it off
with some 85% cocoa chocolate and if you look at that technically, then that’s really high
in cocoa flavonoids. – Good for you, is it? – Well, it’s good for your brain so it opens up the blood vessels– – I’ve got an idea then. We’ll have like a posh flake
in the top, there you go. Your Michelin star technique, complete with a bit of
chocolate on the top. I think that looks good. – And because it’s bit of
an Italian sort of theme, I’ll have a little
espresso with mine as well. – Yeah, that’s about your fifth today. I’m not sure that’s good for your brain. – No, I think that’s too much. – That was brilliant, Nigel. Thank you very much indeed. – Cheers mate. – We should also thank
Nigel for all of his work on the book and just to remind you, it is available at
shop.globalcyclingnetwork.com and we’d love your feedback
in fact on all the recipes if you do try them at home, you can leave that in the
comments section just down below. Now if you happen to
have watched this video before the ones that came before it, Nigel was with Si yesterday, they made a couple of
videos where you can see a pre-ride meal, I was
about to say post-ride then, a pre-ride meal and some
things that you can take out on your bike with you as well, and you can find them here and here.

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