Basecamp Nutrition – Pumpkin Soup

Basecamp Nutrition – Pumpkin Soup

Dinner – Pumpkin soup

Serves: 2

  • 2 Butternut/ pumpkin
  • 8 Carrots
  • 1 1/2 can coconut milk
  • 2 cloves garlic
  • Salt & pepper to taste
  • Small drizzle of pumpkin oil
  • 1 tsp ginger


  • Antibacterial/ antifungal properties due to its specific chemical compound called allicin. It is highly effective at killing microorganisms responsible for some of the most common infections (including the common cold)
  • Preventing and helping to treat heart disease. This is due to its ability to help reverse plaque build up in the arteries and help balance blood sugar levels.


  • Anti-inflammatory properties effective in helping alleviate muscle and joint pain and improving mobility and stiffness. This is due to its active compound, gingerol, which may help relax blood vessels.
  • Effective immune booster, as research shows it to be antibacterial able to help fight infection
  • Digestive aid and helps soothe an upset stomach. It is also good for resolving nausea during pregnancy or motion sickness.
Basecamp Nutrition – Warming Raspberry Oats

Basecamp Nutrition – Warming Raspberry Oats

Breakfast – Warm oats

Serves: 1

  • 1 handful oat flakes
  • 200-250ml unsweetened oat milk
  • ½ apple
  • ½ tbs maca powder
  • ½ tsp cinnamon
  • 1 tsp virgin coconut oil
  • 1 tbs chia seeds
  • Pinch of salt
  • 1 tbs raspberries


  • Slow release carbohydrate keeping blood sugar in check and provide sustainable energy
  • Source of fibre helping fill the stomach giving a feeling of being full with only a small portion
  • High in beta-glucans, immune fighting compounds found in other protective foods like mushrooms, which enhance immune function by fighting infection

 Maca root powder

  • Boosting mood and decreasing anxiety due to its effect on hormonal balancing
  • Increasing stamina and energy; however, the reasoning behind this is still unknown. Various studies believe it may be due to its ability to support the adrenal glands and balance blood sugar levels, thus helping release a constant source of energy throughout the day


  • Improves blood sugar balance and appetite control. Balancing blood sugar is highly important for preventing energy slumps, food cravings (specifically for sugar) or irritability
  • Improves insulin sensitivity. Insulin is the hormone that regulates metabolism and energy production and transports blood glucose from the blood into cells. Insulin resistance (poor insulin sensitivity) has been associated with metabolic syndrome as well as T2D

Virgin coconut oil

  • Holds anti-inflammatory properties
  • Source of healthy fats.

Chia seeds

  • Source of plant-based protein and fibre
  • Healthy fats (alpha-linolenic and linoleic acid), which have anti-inflammatory properties
  • High in antioxidants (compounds that protect our cells from damage) specifically vitamin E.


  • Rich in antioxidants and other plant compounds that help counteract inflammation and protect cells from damage


  • Place the oats and milk into a pot and allow to cook. Add water or more milk if mixture gets too dry.
  • Chop up the apple and place into the pot along with the maca powder, cinnamon, chia seeds and a pinch of salt. Allow to cook on a low heat.
  • While the oats are cooking, place the sunflower seeds into a pan with 1/2 tsp of coconut oil and allow to roast. They are ready when they are slightly golden brown.
  • Once oats have softened, add the coconut oil and mix in.
  • Serve up the oats and place raspberries on top along with the roasted sunflower seeds.
    And last but not least – enjoy!
Apricot & Pistachio Cake

Apricot & Pistachio Cake


Some times a sweet treat is needed! This apricot and pistachio cake is made using semolina which contains selenium in combination with other nutrients, including vitamin E — as an antioxidant. This means that it prevents harmful oxidation of your cell membranes and DNA, which would otherwise contribute to diseases, including heart disease. Getting enough selenium in your diet also strengthens your immune system to prevent infection. Semolina also boosts your intake of several B-complex vitamins, especially folate and thiamin. Collectively, B-complex vitamins support your metabolism and ensure that you can convert food into useable energy.



  • 100g apricots
  • 1 large orange
  • 170g butter
  • 170g sugar / Struvia
  • 225g semolina
  • 4 eggs
  • 150g ground almonds
  • 100g pistachios
  • 300g greek yoghurtSyrup:
  • 150g honey
  • 2tsp lemon juice
  • 100ml orange juice


1. Preheat your oven to 190°C. Now line a 20cm circle tin

2. Put apricots, squeezed orange and peel into a bowl and soak for 6 / 12 hours. Transfer the apricots and juice to a food processor and blend


3. Put butter and sugar in a large bowl and beat together. Add egg yolks one by one and fold in


3. Add the semolina and ground almonds and mix well together, fold in apricot puree

4. Whisk egg whites until stiff, put the mixture in a tin and into the oven for 40/45 minutes



5. Make the syrup put the honey, orange juice and lemon juice into a saucepan and boil for 2-3 minutes then set aside


6. Once out and cooled pour the syrup over the top and serve with a dollop of greek yoghurt and a sprinkle of pistachios!

IMG_2617 (1)

Let me know what you think 🙂

Apricot and Nut bars

Apricot and Nut bars

Granola bars are full of slow releasing carbs great to keep you going all day. Sometime I find shop bought bars are quite sickly so I am always on the hunt for a new recipe.

Today the weather was not great for cycling, (although I did get a short training session in) but perfect for baking so I re-created this bar recipe I found to see how good they are.


  • 80g butter
  • 80g honey
  • 40g apricot jam
  • 80g dark brown sugar
  • 120g jumbo oats
  • 30g cashews – chopped
  • 30g sultanas
  • 30g dried apricots
  • 40g mixed seedsDry Ingredients


1. Preheat your oven to 190°C. Now line a 20cm square baking tin with greaseproof paper.

2. In a large saucepan melt the butter, honey, jam and sugar together on a medium heat, stirring until dissolved.Wet Ingredients


3. Bring to the boil and cook for one/two minutes so that the sugar caramelises, making it a sticky sauce.


3. Add the dry ingredients and mix before turning out into your tray.


4. Cook for 15 to 20 minutes until set. Once ready just turn it out and leave to cool on a rack, cut into slices while its slight warm.

Tah Dah! Scrummy energy bars fit for long rides, although there is some refined sugar in here a lot of the sugars are natural, coming from fruit so will be released slowly during your training.


Let me know what you think 🙂