The GCN Show (the very best in Cycle Sport)

Baked sweet potatoes & beans for that power packed lunch


Baked sweet potatoes & beans

Time to fire up on an energy packed meal. Sweet potatoes are an excellent source of vitamin A (in the form of beta-carotene). They are also a very good source of vitamin C, manganese, copper, pantothenic acid and vitamin B6. Additionally, they are a good source of potassium, dietary fiber, niacin, vitamin B1, vitamin B2 and phosphorus while beans or pulses are an important source of protein and fibre in the diet.

Try this recipe for a full filling lunch made in around 30 minutes.


4 small sweet potatoes
1 tbsp smoked paprika, plus extra to serve
1 tbsp olive oil
1 large onion, chopped
2 garlic cloves, crushed
1 tbsp brown sugar
1 tbsp red wine vinegar
splash of Worcestershire sauce (Lancashire sauce is a veggie option)
2 x 400g cans mixed beans in water, drained. (Most baked bean recipes suggest haricot, but your can use borlotti & cannellini (navy) or a 4 bean mix if preferred)
400g chopped tomatoes
4 tbsp light soured cream, to serve


Heat oven to 200C/180C fan/gas 6. Pierce the sweet potatoes a few times with a fork, then cook them in the microwave on High for 8 mins or until soft. Rub with 1 tsp of the paprika, 1 tsp of the oil and some seasoning. Transfer to a baking tray, put in the oven and cook for 10-15 mins until crispy.

Meanwhile, make the beans. Cook the onion in the remaining oil until soft. Add the garlic, sugar, vinegar, Worcestershire sauce and the remaining paprika, and cook for a further 1-2 mins until sticky. Tip in the beans, tomatoes and a splash of water, and simmer until the sweet potatoes are ready.

Serve the sweet potatoes with the beans on top, a dollop of soured cream and a pinch of paprika, if you like.

Review: Trek Madone 9 Series Project One |

Trek Modane 9.5 supplied by Clarence St Cyclery Sydney
Trek Modane 9.5 supplied by Clarence St Cyclery Sydney

Stunningly good bike that offers a fabulous mix of speed and comfort, although, as usual, the top-end tech comes at a price



    600 Series OCLV Carbon, KVF (Kammtail Virtual Foil) tube shape, Madone IsoSpeed, Micro-adjust seatmast, E2 tapered head tube, BB90, invisible cable routing, control centre, precision water bottle placement, Aero 3S chain keeper, DuoTrap S compatible
    Madone KVF full carbon, carbon E2 tapered steerer, carbon dropouts, integrated brake and stem

    Vision Metron 40 LTD
    Bontrager R3 Hard-Case Lite, 120tpi, aramid bead, 700x25c

    Shimano Dura-Ace 11-25, 11-speed
    Front derailleur
    Shimano Dura-Ace
    Rear derailleur
    Shimano Dura-Ace
    Shimano Dura-Ace, 50/34 (compact)
    Bottom bracket
    Shimano Dura-Ace, 11-28, 11-speed

    Bontrager Montrose Elite, titanium rails
    Madone Micro-adjust carbon seatmast cap, 25mm offset
    Madone Integrated Bar/Stem, KVF Profile, invisible cable routing, OCLV Carbon, VR-CF
    Madone XXX Integrated bar/stem, OCLV Carbon, 7 degree, aero top cap pocket, w/computer and light mounts
    Head set
    Madone integrated, stainless cartridge bearings, sealed, 1-3/8″ top, 1.5″ bottom
    Brake set
    Madone aero, integrated

    56cm – 7.32 kg / 16.14 lbs

Source: Review: Trek Madone 9 Series Project One |

Penne Pasta with Chicken, Artichokes and Feta

Try this Penne Pasta Chicken dish, lean chicken, pasta is the essential ingredient of the Italian diet, great energy for climbing those cols

  • (16 ounce) package penne pasta
  • 1 1⁄2tablespoons  butter
  • 1⁄2cup  red onion, chopped
  • 2 garlic cloves, minced
  • 1 lb  skinless chicken breast half, cut into bite-size pieces
  • 1(14 ounce) can water-packed artichoke hearts
  • 1 tomatoes, chopped
  • 1⁄2cup  feta cheese, crumbled
  • 3 tablespoons  fresh parsley, chopped
  • 2 tablespoons  lemon juice
  • 1 teaspoon  dried oregano
  • salt
  • ground black pepper



  1. In a large pot bring salted water to a boil. Add penne pasta and cook until al dente, drain and set aside.
  2. Using a large skillet and over medium-high heat melt butter. Add onion and garlic to melted butter and cook for 2 minutes. Stirring occasionally, add chicken and continue cooking until golden brown, approximately 5-6 minutes.
  3. Reduce heat to medium-low, begin adding drained and chopped artichoke hearts, chopped tomato, feta cheese, fresh parsley, lemon juice, dried oregano, and drained penne pasta to the chicken. Cook until heated through, approximately 2-3 minutes. Season with salt and ground black pepper to taste, serve warm.

Grilled Ginger Lime Tuna Steaks, Sweet Potato and Lemon Garlic Broccolini


Fire up the BBQ for a Tuna power packed meal low of fat


Grilled Tuna is a power packed meal, containing high-quality protein, selenium and potassium. Also possesses omega-3 fatty acids and B vitamins.

Sweet potatoes are nutritious, high in fiber, very filling and have a delicious sweet taste. They are high in vitamin A, vitamin B5, B6, thiamin, niacin, riboflavin. Plus, they’re fat-free, relatively low in sodium and have fewer calories than white potatoes

Broccolini contains high levels of phytonutrients and is rich in many vitamins and minerals. It is an excellent source of vitamins A and C


2 tuna steaks, approximately 15mm thick

4 Sweet potato slices

1 bunch Broccolini
1 clove crushed garlic or 1 tsp Garlic Paste

2 tbsp olive oil
1 tbsp lemon juice

For the marinade

2 limes or 1 Lemon

1 tablespoons olive

1 teaspoon finely chopped ginger root or 1 tsp of ginger paste

1/8 teaspoon ground red pepper (cayenne)

2 cloves garlic,crushed

To Serve

Lime or lemon wedges, if desired


1. In a resealable food-storage plastic bag add the mixed marinade ingredients. Add fish; turn to coat. Seal bag and refrigerate, turning fish once for approximately 1 hour

2. Heat the gas grill BBQ for direct heat. Remove fish from marinade; reserve marinade. Cover and grill fish for about 2 to 4 minutes a side depending how rare you like your tuna. Brush 2 or 3 times with marinade and turning once.

3. Wash (don’t peel) then cut 4 circular slices of sweet potato brush with oil and place on grill, cook until soft, test with skewer

4. Trim ends of Broccolini and cut through the length of the stalk

5. Heat oil in a large skillet or pan, stirfry Broccolini and garlic.
Lower heat, cover and cook for 7-10 minutes or until tender. Stir in lime or lemon juice.

Serve with lime or lemon wedges.

Oats with berries, walnuts and Greek yogurt

Oats low in GI, energy packed high in fibre and rich in omega-3 fats and antioxidants sets you up for your day


Power Packed Oats

Need an energy packed breakfast to start your day? You can’t beat this combination of Oats, Berries, Walnuts and Yogurt. This breakfast is low in GI, is cholesterol busting while still given you that essential protein, fibre and a rich source of health benefiting omega-3 fatty acids and calcium.

Oats, oat bran, and oatmeal contain fiber known as beta-glucan that has proven beneficial effects on cholesterol levels while Walnuts nuts are packed with nutrients and antioxidants while berries are attributed with many health benefits. Not forgetting that low fat greek yogurt are low in calories and packed with calcium and live bacterial cultures makes this the around breakfast champion.

Easy to prepare, and ready to go in the morning straight from the fridge.


  1. Jumbo Rolled Oats
  2. Frozen Mixed Berries
  3. Shelled Walnuts
  4. Lite Cows Milk
  5. Low Fat Greek Yogurt


  1. Before you turn in for the night take a generous 1/2 a cup of organic Jumbo Rolled Oats place in bowl
  2. Cover the oats with Lite Milk 1/2 to 3/4 cup) depending on how you like consistency and mix
  3. Add 1/2 a cup of frozen mixed berries
  4. Cover with cling film and place in the fridge.
  5. In the morning add a handful of shelled walnuts and two heaped desert spoons of low fat Greek yogurt