If you’re looking to hit the road — whether it’s for the UCI Road World Championships races, your daily commute or simply a breezy weekend ride — you’re going to need the right fuel. Fortunately, there are experts like Sean Fowler who can help.
Avid cyclist and dietitian Sean Fowler is the traveling chef for the Cannondale-Garmin cycling team. (Photo courtesy of Sean Fowler)
To learn how the Cannondale-Garmin chef for this year’s Irish team in the UCI races keeps his cyclists rolling, pick up our September issue and flip to page 186. To learn how to make one of the chef’s special recipes designed to keep you healthy and energized, try this on for size:
Basmati and Buckwheat Puttanesca with Spinach by Sean Fowler
Serves 4
Ingredients:
- 175 grams (~6 ounces) of whole wheat buckwheat
- 175 grams (~6 ounces) of Basmati rice
- 1 tablespoon of olive oil
- 2 cloves of garlic, minced
- 12 cherry tomatoes, sliced in half
- 1 artichoke heart, diced (Use fresh if in season, and frozen if not.)
- 1 teaspoon of anchovy paste (Eliminate this to make the dish vegetarian.)
- 1 teaspoon of capers, drained
- 1/4 teaspoon of crushed red pepper flakes
- 1/4 teaspoon of freshly ground black pepper
- Sea or kosher salt, to taste
- 1 tablespoon of freshly chopped basil
- 200 centiliters (~8.5 cups) of vegetable broth
- 1 large handful of baby spinach
- Freshly grated Parmesan-Reggiano cheese, to taste
Method:
Cook the buckwheat and basmati al dente, according to package instructions, about 12 to 15 minutes. Drain and set aside when done. In the meantime, while the buckwheat is cooking, add olive oil to a large skillet on medium-low heat. Add and sauté the garlic until fragrant, about 1 minute. Then add tomatoes, artichoke hearts, anchovy paste, capers, red pepper flakes, black pepper, salt and basil, and sauté for another 2 minutes. Add vegetable broth, and stir to combine. Sauté the mixture for 1 additional minute, then add the drained buckwheat and rice to skillet, along with spinach, and toss to combine. Cover and allow the spinach to wilt, about 1 minute. Top with Parmesan-Reggiano cheese.
(Extra-protein option: Add one small, roasted chicken breast to each serving.) Enjoy!
