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Category: Cookbook

Juja’s Extra Healthy Sports Nutrition (8)

Vegetarian Meatballs

Why do we need this? Because you don’t need two pounds of pork every day, dear friends. But German Cuisine is always “meat chunk – veggies – garnish”, so we need a substitute meat chunk to make this work. We proudly present: veggie meatballs (and I don’t care a fig whether you think the name is deceptive). This recipe makes about 20 “meatballs” and even though a hungry person might well eat five of them as meat chunk subsititute there will still be some leftovers to be put in the freezer for the midnight bonk in the week after. Nothing wrong with that, I’d say.


  • 150g rice
  • 1 garlic clove
  • oil
  • 1l vegetable broth
  • 2 eggs
  • 2 medium sized onions
  • 2 big carrots
  • 150g cheese (Emmentaler)
  • 1 small tin of tomato paste (70g)
  • white bread crumbs
  • pepper, salt, herbs (e.g. parsley), Harissa (if you like)

Heat up some oil in a pot, peel and press or very finely chop the garlic and roast it for a bit. Add the rice and braise it lightly, then add the vegetable broth (double volume from rice) and let it cook until it’s done.

Grate cheese, peel and finely grate carrots and finely chop the onions. In a big bowl, mix rice, onions, cheese, carrots, eggs and tomato paste. Add salt, pepper, herbs and harissa to taste. Then add white bread crumbs until the texture is good for making patties. Shortsighted people should not notice any difference to minced meat.

Wenn ich das Gehackte ohne Ei mach, isses dann vegan?

Make patties, toss again in white bread crumbs and then fry in enough oil until they’re golden. You can’t confuse the result’s look or taste with meatballs any longer, but it’s still a good surrogate. For me at least. (There’s cheese in it!)

Juja’s Extra Healthy Sports Nutrition (7)

Hunger Cake

Oh, yet another banana bread, only looking slightly more handsome? Nope, wrong. Only without bananas, not a bread and actually delicious. And nutritious – Steffi named this bread during our first Adventure Race when we both liked it a lot and it earned its place on my packing list.


  • 4 eggs from the fridge (seperate, beat egg whites and put aside for later)
  • 40g powdered sugar
  • 40g brown sugar
  • 200g ground almonds
  • 1 teaspoon honey (preferably liquid)
  • 1 pinch cardamom, 1/2 teaspoon cinnamom
  • juice of half a lemon (or less)
  • 1 handful “side” (something tasty to throw in cakes and enjoy. Already tested are disdainful raisins or a mix of cashews and dried cranberries)

Beat egg yolks and sugar until you got a light, creamy mass. Then add the other stuff, maybe chop the “side” first (when you use big nuts or anything like that). When finished, gently fold the beaten egg whites in. Prepare a springform pan (diameter 26cm) with butter and farina and bake in a pre-heated oven for about 25min at 175°C (top/bottom heat), more at the bottom (cover with baking paper if surface gets too dark).

I mommy visits for tea you can sprinkle the cake with powdered sugar after cooling. If mommy does not visit and there’s a long endurance challenge instead, cut the complete cake in pieces and put them all in your backpack. Then, rejoice a whole day over having something way better than energy bars and gels.

Juja’s Extra Healthy Sports Nutrition (6)

Banana Bread

Finally, another recipe! It’s tempting to believe this is gonna be some kind of cake – no, it actually isn’t, I wouldn’t want to have this for tea. But this banana bread was with me at races and bike tours, it’s baked energy and that’s it. Oh yeah, last time I made it it even tasted halfway decent, but you shouldn’t bet on that. Depending on how the bananas are the result may be anything between sponge cake and dwarf bread…


  • 4 bananas, mashed (The recipe said they should be a bit overripe. At my best go they were almost green. It might all be chance and nothing else.)
  • 1 egg
  • 3 tablespoons vegetable oil
  • 1/2 cup of milk
  • 75g sugar + 1 pack. vanilla sugar + a pinch of salt
  • 150g wheat flour + 150g full grain wheat flour (don’t skip this because of “Yuck, too healthy” – it really improves the taste!) + 1 pack. baking powder
  • 100g walnuts, chopped

Mix all liquid components, then add the flour mix, at the very and add the walnuts. Put inside a maximum sized loaf pan (it will be huge!) and bake 45 min at 180°C.

Stored cool and dry it will persist quite a while and can be taken e.g. on one-week bike rides (if the weather is sufficiently bad)…