Ryding2health Blog
Group Fitness – Personal Training – Massage
Day 43: two cheeky little recipes!
Another sunny day in Southland means only one thing: outdoor pursuits of some sort! So I headed off on a wee bike ride before tea. Yep, it was warm!
Nutrition:
Breakfast: immunity booster smoothie
Lunch: Grape feta and rice salad, banana, handful nuts
Dinner: Baked hake with herb dressing, (home made), banana split with yoghurt and seeds
Exercise: 50 min bike ride incl intervals
Immunity booster smoothie
- 1/4 cup frozen raspberries
- 1/4 cup frozen strawberries
- 1/4 cup spinach
- 1/2 banana
- 1/2 cup orange juice
- 1 kiwi, sliced
This is smoothie tasted ok actually. I think I prefer the spinach rather than the kale, it’s a lot more subtle a taste. 🙂 Did you know kiwis, spinach, raspberries and strawberries have a high vitamin C content?
Basil Pesto
2 cups basil leaves- 1/2 cup parmesan
- 1/2 cup olive oil
- 1/2. Cup pine nuts (roasted in the oven for 5 mins)
- 2-3 garlic cloves
Stick it all in the magic bullet blender and pulse. I would advise you put the pine nuts in first so they are furthest away from the blades, it slowed down the blend when I put them in last. It tastes just as nice as shop bought, and is a fab way to use up my massive basil bush in the garden!
The bike ride
It was ride not to with such a lovely afternoon. I decided to mix it up a bit today, and I put in a good solid effort for the first 20 minutes to the turn off the road starting steady and winding it up a little. The pace was one I was happy with overall, when I reached the turn. From there I decided on intervals, using letter boxes as interval gaps, mixing it between HITT, high pedal speed and standing, with rest intervals mixed in. Finally pedal drills then I was back on the main road for the final stint. The beauty of long straight quiet back roads is that all this is safely possible. 🙂
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