Bircher Muesli

Bircher Muesli

You can't beat a good summer bircher muesli for breakfast. Delicious, refreshing and so simple - this one should definitely be on your brekkie list this summer.

Also , high in energy and nutrition - this breakfast provides the perfect mix to set you off for a great ride and should keep you feeling fuelled for longer!

  • banana 1/2 ripe (the riper, the sweeter it will be)
  • green apple 1/2
  • fine rolled oats 1/2 cup
  • dried fruit e.g. cranberries, dates, sultanas, raisins
  • ground cinnamon ¼ teaspoon
  • Ground nutmeg 1/8 teaspoon
  • salt pinch of
  • Milk ½ cup
  1. Peel banana, place in a large bowl and mash with a fork. Coarsely grate apple (leave the skin on) and add to the mashed banana.
  1. Add oats, dried fruit (raisins are my favourite), cinnamon, nutmeg, salt, ½ cup of water and milk and mix all together until well combined. Leave in the fridge overnight
  1. Place in bowl and top with whatever you want (my favourite is yogurt, sliced almonds and a drizzle of honey).

Thanks to Grace Anderson (New Zealand) for contributing this recipe.

Follow her here: 


Sweet Potato Chocolate Brownies

These sweet potato brownies are a surprisingly decadent alternative for this all time favourite treat. The trick with this recipe is to cook the sweet potato first, so it’s soft and sticky before adding to the other ingredients. This extra step will result in a smoother and creamier texture.

The perfect post-ride treat, or even an option to bring along with you to enjoy with your mid-ride coffee stop!

(makes 12-18 brownies)

·      600g purple sweet potato (or regular if you can’t get it!), peeled and chopped into chunks

·      1 tbsp ghee, melted

·      1 tbsp maple syrup

·      10 Medjool dates, pitted

·      2 eggs

·      1⁄2 cup (105g) coconut oil

·      2 tsp cinnamon

·      1⁄4 tsp salt

·      4 tbsp raw cacao powder

·      3⁄4 cup (85g) almond meal

·      Water, as needed

1. Preheat the oven to 200°C/400°F

2. Coat the chunks of raw sweet potato in the ghee and maple syrup. Roast on a covered baking tray for 25–30 minutes, or until soft and caramelised. Set aside to cool.

3. Add the cooked sweet potato, Medjool dates, eggs and coconut oil into a food processor or blender and puree until smooth.

4. Add the cinnamon, salt, raw cacao and almond meal and pulse until just mixed through. If the mixture is too thick, add a little water as necessary.

5. Use a spatula to scrape the batter into a baking tray lined with baking paper and bake for 25 minutes at 180°C/350°F.

TIP: get creative with some added chopped nuts, fresh fruit or a dusting of raw cacao.

Thanks to our Women's ambassador Lizzy Marsh for contributing this recipe.
Follow her here:  www.lizzyjmarsh.com  or @lizzyjmarsh

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Raw Chocolate Torte

With its creamy chocolate ganache and grain-free base, this raw torte will impress your guests every time. It's strong cacao flavours mean that you won't over indulge either! This is a great option for a birthday cake or impressive dessert, and can also be made into smaller pies or little cups. Gluten and dairy free that is packed with flavour!

Ingredients for crust:

1 cup (130g) pecans

1 cup (165g) almonds

1 cup (280g) pitted Medjool dates

1 cup (80g) desiccated coconut

1⁄4 cup (20g) cacao nibs

1⁄4 cup (60ml) coconut oil, melted

1⁄4 cup (25g) raw cacao powder

1⁄2 tsp sea salt

Ingredients for filling:

11⁄2 cups (250g) pre-soaked and rinsed cashews

1⁄2 cup (80g) pre-soaked and rinsed hazelnuts

1 cup (100g) raw cacao powder

1 cup (250ml) filtered water

1⁄2 cup (105g) coconut oil

1⁄2 cup (125ml) maple syrup

1 tsp vanilla extract

1⁄4 tsp sea salt

1⁄2 tsp cinnamon


1. Oil a pie or torte pan with melted coconut oil and set aside.

2. In a large food processor, add all of the crust ingredients and pulse until it reaches a consistent texture and is well mixed. Using your fingers, press the mixture firmly into an even thickness in the bottom of the torte pan.

3. Place all of the filling ingredients into a clean food processor bowl and blend/pulse until smooth and creamy in texture. Make sure that you process long enough so that the mixture resembles a smooth ganache.

4. Pour the filling into the crust and bang on the kitchen bench to level the mixture. Dust with cinnamon and place in the fridge or freezer for 6–8 hours to set.

Pull out of the freezer, cut into pieces, share with friends and family and gloat about how clever you are!

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Holy-moly Banana Pancakes

These “pancakes” are absolutely incredible. They are extremely easy to make, only contain a few ingredients and are perfect pre or post-ride. They are gluten and diary free and can be dressed up with any toppings that you can imagine.

In Winter, we love the warm berry coulis and a dollop of Greek yogurt.


Ingredients (serves 1):

▪ 1 tablespoon coconut oil or butter

▪ 1 banana

▪ 1/2 tablespoon nut butter (we love almond)

▪ 2 eggs (from happy chickens)

▪ 1/2 teaspoon ground cinnamon

Berry coulis:

▪ 1/2 cup strawberries or berries of your choice (go frozen if need be!)

▪ 1 teaspoon balsamic vinegar


1. Put the banana, nut butter, eggs and cinnamon in a blender. Blend until well mixed and a little fluffy.

2. Meanwhile, heat a large pan over medium heat and add the coconut oil or butter. Once hot, slowly pour the pancake mixture into the pan (into circles about 3 inches across). When bubbles start to form on the top surface, flip the pancakes and cook through second side.

3. For the topping, defrost the strawberries in a small pot or microwave until soft. Add the balsamic vinegar and mix well using the back of a fork. Topping should be sauce-like.

4. Serve with a dollop of Greek or coconut yogurt. Delicious with coconut flakes, sliced banana or fresh berries too.

Thanks to our Women's ambassador Lizzy Marsh for contributing this recipe.
Follow her here:  www.lizzyjmarsh.com  or @lizzyjmarsh

Mini Shepherd’s Pie Pots

These little pots are an easy way to prepare a family meal or the perfect work lunch ahead of time. Without the usual floury thickeners or packaged seasonings, this Shepherd’s Pie is gluten-free and a great source of clean protein and complex carbohydrates – a perfect combination to refuel after a big ride!

This recipe is quick to make, and can be baked in small ramekins (pictured) or alternatively, a large baking dish.

The recipe calls for a lamb mince – but you can mix up the flavours by using beef, chicken or a vegetable ragout. When sourcing your ingredients, try to vote with your dollar and purchase high quality, grass-fed mince and organic vegetables.

Ingredients (serves 4-6)

3 tbsp ghee

1 brown onion, peeled and diced

3 garlic cloves, crushed

1kg (2.2Ib) grass-fed lamb mince

2 medium carrots, peeled and diced

2 cups (500ml) beef stock

1/2 cup (125ml) red wine

4 tbsp tomato paste

1 cinnamon quill

1/2 tsp allspice

1 tsp salt

2 bay leaves

2 tsp arrowroot powder

2 large orange sweet potatoes, peeled and chopped into small chunks


1.     Heat 1 tbsp. ghee over medium-high and sauté the onion and garlic until soft and translucent.

2.     Add the lamb mince and stir frequently until lightly browned on all sides (about 10 minutes).

3.     Add the carrot, stock, wine, tomato paste, spices, salt and bay leaves. Mix well and reduce to a low simmer. Cover and cook for 35 minutes, stirring occasionally.

4.     After 35 minutes, add 1tbsp ghee and the arrowroot powder. Mix through for a minute until slightly thickened. Cook for a further few minutes uncovered and turn the heat off.

5.     Place sweet potato in a saucepan and cover with water. Bring to the boil and cook for 15-20 minutes until soft.

6.     Drain well and mash with 1 tbsp. ghee and salt to taste.

7.     Heat the oven to 200°C/390°F.

8.     Spoon the lamb mixture into the bottom of small ovenproof ramekins, filling them about 3/4 full. Spread the mash on top of the lamb to fill the dishes and scrape with a fork to rough up the top surface.

9.     Bake for 10-15 minutes, and then place under a hot grill for 5 minutes to toast the top of the potato.


Thanks to Lizzy Marsh for the recipe; check her out at or @lizzyjmarsh

Chunky Chilli Con Carne


As the cooler weather starts to roll in, we naturally reach for more winter warmers like slow cooked stews, soups and chilli. These one-pot meals are also the perfect way to prepare lots of quality food ahead of time for your lunches and mid-week dinners.  This recipe is delicious on it’s own or paired with some roasted potato or rice. The cacao gives this version a deep chocolaty flavour.  


·      1kg/2.2 lb grass-fed beef steak, diced (chuck or stew meat)

·      500g/1 lb grass-fed beef mince

·      1 tbsp dried oregano

·      1 ½ tbsp ground cumin

·      2–3 tbsp macadamia nut oil

·      2 white onions, diced

·      4 (28g) garlic cloves, crushed

·      2 x 400g/14 oz cans diced plum tomatoes

·      3 large tbsp tomato paste

·      4–5 tbsp hot/chilli sauce (find one with no sugar or preservatives)

·      ½ tsp cayenne pepper

·      1 tbsp raw cacao powder

·      Sea salt to taste

·      Fresh coriander/cilantro and diced red/Spanish onion to serve


1.     In a large mixing bowl coat the diced beef and mince with oregano and ground cumin.

2.     In a large cast iron pot, heat the oil over medium-high heat. Add the meat and stir for 2 minutes until browned almost all over.

3.     Add the diced onions and garlic and stir for another 3 minutes or so until the onion is clear and fragrant.

4.     Add the canned tomatoes, tomato paste, chilli sauce, cayenne pepper and raw cacao powder. Adjust the amount of chilli to suit your preference.

5.     Reduce to a simmer. There should be just enough liquid to cover the meat, but if it’s looking dry, add some more tomato paste or a little water).

6.     Simmer on low for 3–5 hours until the beef chunks start to break down. Taste and adjust seasoning with salt if needed.

7.     Serve warm, topped with fresh coriander and diced red onion.

Thanks to Lizzy Marsh for the recipe; check her out at or @lizzyjmarsh

Strawberry and coconut “ice-cream”

If you’re feeling a little flat after all the holiday celebrations, you might be on the lookout for healthier treats and snacks to keep you cool and on track! This “ice-cream” is dairy and refined sugar free, but the consistency is amazing! It’s thick, creamy and full of healthy fats and carbohydrates to help you fuel up for your next ride or as the perfect Summer evening treat.

(Serves 2)

·      1 cup (130g) frozen strawberries

·      1 frozen banana

·      ¼ cup (60ml) coconut cream, chilled in fridge

·      2 tbsp. coconut flakes

1.     Place the strawberries, banana and chilled coconut cream in the large bowl of a food processor.

2.     Pulse until the fruit is combined and smooth. This may take a little while (it may go crumbly before it becomes smooth). If necessary, add a little more coconut cream to reach an ice-cream consistency.

3.     Add the coconut flakes and pulse to mix gently. Serve with fresh strawberry halves and coconut flakes.

Tip: Add a tablespoon of cacao nibs at step 3 for a strawberry choc chip variation!

Thanks to Lizzy Marsh for the recipe; check her out at or @lizzyjmarsh


Maple Roasted Pumpkin Bread

This gluten free pumpkin bread is a delicious alternative to a morning muffin or slice of toast. Packed with nutrient-dense ingredients and healthy carbs and fats, it will keep you fuller for longer and is the perfect post-ride snack or easy breakfast. We make this in pumpkin season, as it’s a great way to use them up! After enjoying some warm slices out of the oven, we slice the remaining bread and freeze. To enjoy, just pop in a toaster or warm pan.


·       2.5 cups butternut pumpkin, cut into chunks (should make approximately 250g roasted pumpkin)

·       ¼ cup + ½ tbsp. ghee, melted

·       3 tbsp. maple syrup

·       pinch nutmeg

·       4 eggs

·       ½ tsp. sea salt

·       1 tbsp. freshly ground ginger

·       1 tbsp. freshly ground turmeric (or ½ tbsp. turmeric powder)

·       2 cups almond meal

·       2 tsp. baking soda

·       2 tbsp. raw pepitas (pumpkin seeds)

·       ½ tsp. cinnamon


1.     Preheat the oven to 200°C/390°F

2.     Line a baking sheet with baking paper and evenly spread out the pumpkin chunks. Evenly coat with 1 tbsp. ghee and 1 tbsp. maple syrup and sprinkle with the nutmeg. Bake for 20 minutes, or until just golden and caramelized. Set aside.

3.     In a large mixing bowl, mash the pumpkin (250 g) with a fork to create a chunky paste.  Add the ghee, eggs, 1 tbsp. maple syrup, salt, ginger and turmeric and mix well.

4.     In a small bowl, mix the almond meal and baking soda together, then add to the wet ingredients. Mix until just combined into a smooth batter.

5.     Pour the mixture into a paper-lined loaf tin and bake at 180°C for ~30 minutes.

6.     In a small bowl, combine the remaining tbsp. of maple syrup with the pepitas and cinnamon and mix well. Using a basting brush, evenly coat the top of the loaf with the coated pepitas and place back into the oven for another 10-15 minutes.

7.     Test the bread by poking a skewer through the middle of the loaf. When ready, the skewer should come out clean.

8.     Remove from the tin and allow to cool on a rack for 10-15 minutes. Slice and serve warm with a dash of butter.

Note: to freeze, slice the loaf into slices and freeze between layers of baking paper. Reheat in a pan or toaster.

Thanks to Lizzy Marsh for the recipe; check her out at or @lizzyjmarsh


Sweet Potato and Coconut Smoothie

Perfect for athletes, this smoothies provides a large dose of fats and carbohydrates as well as an anti-inflammatory turmeric hit.

This would be a great refuel after your morning ride or commute!

Serves 1

  • 100g/3.5 oz sweet potato, boiled, cut into chunks and chilled
  • 1½ cups (375ml) coconut milk
  • ½ banana (frozen)
  • ½ tsp cinnamon
  • 1 tsp honey
  • ½ tsp turmeric

Place ingredients in a powerful blender and mix on high for 90 seconds or until smooth and creamy. Serve immediately.

Thanks to Lizzy Marsh for the recipe, check her out on or @lizzyjmarsh