Triathletes’ Trio

Published on Tuesday 29th May 2018 by DJ Kirkby

I was asked to contribute some recipes to my local triathlete club’s newsletter so I decided to offer up a trio that would take the athletes through the stages of training. The three recipes are vegan and gluten free.

Recipe one – Rawr snax (every day healthy fuel)

  • 65g milled flaxseed (check that yours is gluten free before buying as some are not)
  • 30g whole flaxseed
  • 300g raw carrot pulp – make this by using the pulp from your juicer or by mincing skin on (thoroughly washed) carrots
  • 50g raw apple pulp – make this by using the pulp from your juicer or by mincing a skin on (thoroughly washed) apple
  • 50g pumpkin seeds
  • 20g poppy seeds / sunflower seeds
  • 20g finely chopped dates
  • ½ – 1 tsp salt (depends on how salty you like your snax)
  • 1 cup water (this amount is approximate, you’ll use this to bring your mixture together at the end)


  1. Bung everything into a bowl and mix thoroughly
  2. Slowly add water a dribble at a time until your mixture turns into a thick batter
  3. Allow this to sit for ten mins by which point it should be even thicker and will mix up into a ball
  4. Divide this in half and roll each out onto a silicone baking sheet or a sheet of foil
  5. Score the flattened mixture with a butter knife into cracker size or bite size segments
  6. Place sheets onto baking trays and dehydrate at 50 degrees for at least five hours (you can use a dehydrator which is the least expensive method or your oven for this. If you use your oven, then you will need to wedge the door open with a wooden spoon to let the steam out)

Once your snax have reached the desired dryness, remove from heat and allow to completely cool. Then peel off the baking sheets and divide along the lines you scored in earlier. Eat as a snack or use as a crisp bread to hold your favourite topping. This recipe will feed two hungry people.

Recipe two – Runger Bites (post training sesh reward)

  • 1 quartered and cored medium apple with skin left on
  • 12 dried apricots or similar amount of other dried fruit (raisins, apricots, cranberries, dates)
  • 94g plain oats (it doesn’t matter what kind, use whatever you have in the cupboard)
  • 2tbsp desiccated coconut
  • 1 tsp cinnamon
  • 2tsp soft brown sugar (optional)
  • 1/4 tsp salt
  • 2 tsp good quality vanilla essence


  1. Use an S blade on your food processor and bung in the apples and apricots.
  2. Once they are finely chopped add the rest of the ingredients and blend until mix resembles a smooth paste.
  3. Chill in fridge for 1 hour.
  4. Roll into one bite sized balls
  5. Try not to eat all at once

Any survivors will stay fresh in the fridge for up to one week.

Recipe three – Turmeric Truffles (post-race reward)

  • 25g desiccated coconut
  • 65g almond flakes
  • 3 tbsp peanut butter
  • 40g cranberries
  • 125g dates
  • 20g milled flax seed
  • 60g coconut oil (melted)
  • 2 tsp vanilla extract
  • 1tsp turmeric
  • Cacao powder (cocoa powder also works) and desiccated coconut for coating


  1. Combine all dry ingredients in food processor and blend using an S blade until finely chopped
  2. Pour into large bowl
  3. Add coconut oil and vanilla extract and mix until combined
  4. Chill in fridge for 30 mins
  5. Shape into small balls
  6. Coat some in coconut and some in cacao powder

Store in an airtight container (like your belly)

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