FoodCoach Recipes: Autumn Inspiration!
As the days grow shorter, and the Italian fall classics signal that the road season is almost over, it’s the perfect time to shift our focus toward warming, grounding meals. Autumn brings an abundance of seasonal produce, think hearty pumpkins, sweet root vegetables, earthy mushrooms, and crisp apples, that not only fuel our bodies but also support recovery as the training year begins to wind down.
For our riders, the season marks a natural transition: from peak competition to reflection, rest, and preparation for what’s ahead. With that in mind, our autumn recipes are designed to strike the right balance, comforting, nutrient-rich, and restorative. They celebrate the flavors of the season while providing the nourishment you need as you move into a gentler training rhythm.
Breakfast: Oatmeal with apple, cinnamon and raisins
Ingredients for +/- 1 serving:
400 ml semi-skimmed milk
70 g oatmeal
1 pcs apple
4 tbs linseed
1 tbs raisins
5 g unsalted walnuts
1 tbs dark caster sugar
Preparation:
1. Put the milk and sugar in a saucepan and bring to boil.
2. Add the oatmeal, stir thoroughly and let it simmer gently for 5-10 minutes until the desired consistency.
3. Meanwhile, wash the apple, remove the core and cut into small pieces.
4. Mix the apple, raisins and linseed into the oatmeal and add to a bowl.
5. Garnish with the walnuts.
Snack: Protein pumpkin bread
Ingredients one pumpkin bread:
100 g oat flour
100 g self-rising flour
400 g pumpkin (orange)
1 tsp backin powder
2 pcs free-range eggs M
80 g protein Powder Vanilla Flavour
3 tbs honey
100 g raisins
Preparation:
1. Preheat the oven to 180°C.
2. Cook the pumpkin until tender for 10 minutes or heat it in the microwave for 7 minutes in a bowl covered with plastic wrap on the highest setting.
3. In the meantime, soak the raisins in a bowl of boiling water, making sure they are just submerged, for 10 minutes.
4. Mix the oatmeal, self-rising flour, and baking powder in a large bowl. Add the eggs, protein powder, honey, and pumpkin.
5. Blend the mixture with a hand blender until it becomes a cohesive mixture and then stir in the raisins. Add a small splash of water if the mixture is too dry.
6. Place a sheet of parchment paper in a loaf pan and pour the batter into it.
7. Bake for 45 minutes in the preheated oven.
8. Let it cool for 20 minutes before slicing it into 6 equal portions. Wrap them in plastic or aluminium foil and store them in the freezer.
Lunch/diner: Pumpkin soup with vegetable pie
Ingredients for +/- 1-2 servings:
5 g cherry tomato
100 g pizza Dough
100 g pumpkin Cubes
75 g snack peppers
31.3 g natural Goat Cheese Slices
0.3 pcs spring onion
40 g crème fraîche light
175 ml chicken stock
0.5 tbs olive Oil
Preparation:
1. Preheat the oven to 200 °C.
2. Cut the tomatoes in half. Cut the bell peppers into rings. Rinse the spring onion thoroughly and cut half of the stems lengthwise.
3. Roll out the pizza dough with baking paper on a baking tray. Coat the dough with the crème fraiche and crumble the goat cheese over it. Place the spring onion lengthwise on the dough. Arrange a third of the tomatoes and a third of the peppers in floral patterns around the stems of spring onions. Bake the cake in the oven for 15-20 minutes until crispy and cooked.
4. Cut the remaining spring onion into rings. Heat the olive oil in a soup pot. Bake the pumpkin cubes with the rest of the tomatoes and bell peppers for 3 minutes. Add the chicken stock, bring to the boil and cook for 8 minutes. Grind the soup finely with a hand blender and serve it with the cake.
Fuel your dreams
In The Athlete’s FoodCoach App, you’ll find more than 1500+ pro-approved recipes, each tailored to your personal needs. Discover how smart nutrition can enhance performance. With The Athlete’s FoodCoach App, staying focused becomes easier, as expert advice turns into practical, delicious meals right on your plate.
