Looking for a great energy packed treat to bring along for a long ride? Sweet potatoes are packed full of energy and vitamins and are a great addition to a cyclist diet.
Below is a recipe I use for this tasty snack. I have experimented with it substituting in better quality ingredients to suit other peoples dietary needs. I will list below some of the changes I have tried.
Prep: 15 mins
Bake: 1 hour + cooling
1 3/4 cups all purpose flour
1 1/2 cups sugar
1 teaspoon baking sods
1 teaspoon ground cinnamon
1 teaspoon ground nutmeg
3/4 teaspoon salt
1/4 teaspoon ground all spice
1/4 teaspoon ground cloves
1 1/2 cups mashed sweet potato ( about 2 medium potatoes)
1/2 cup vegetable oil
6 tablespoons orange juice
1/2 cup chopped pecans
In a large bowl, combine the first eight ingredients. In a small bow, whisk eggs, sweet potatoes, oil and orange juice. Stir into dry ingredients just until moistened. Fold in pecans. Transfer to a greased loaf pan. Bake at 350 for 60-65 mins or until toothpick inserted near center comes out clean. Cool 10 minutes.
Modifications: I love making these as muffins for a easy to carry snack. Adjust cooking time to 40-45 mins.
Substitutes: Replace vegetable oil with 1/2 cup of unsweetened apple sauce
Replace nuts for raisins
Replace sugar with coconut sugar
I have replaced all purpose flour with many other gluten free options but cooking times changed dramatically. Many other flours are heavier and caused the loaf to be quite soggy. If you need to substitute flour, I recommend trying them as muffins so it's easier to get fully cooked.
Sweet potatoes are a super food. Packed with both nutrients and a sweet flavour, sweet potatoes are one of the most versatile and healthful vegetables available. They are chock-full of disease-preventing, cancer-fighting, and immune-boosting benefits. These tubers are also good sources of the anti-inflammatory nutrients, vitamins A and C, making them an excellent food choice for those suffering from arthritis or asthma. People with diabetes may also benefit from eating this root vegetable because it ranks low on the glycemic index and has less of an effect on blood glucose levels. Lastly, they are a fantastic complex carb and will aid any cyclist.
Give this a try on your next long ride and see if it helps maintain your power longer!