Although you may have to make a pitstop to eat them, these falafels taken from a recipe in the up and coming Eat Bike Cook by Kitty Pemberton-Platt and Fi Buchanan are perfect for a cycling lunch, or any other kind of lunch.
This Eat Bike Cook recipe was inspired by the food diary of Sophie Edmondson (a member of the wonderful The 5th Floor Cycling Collective) while taking part in the 200km off-road race the Sussex Mystery Tour and fully illustrated by Kitty for the book.
These falafels are so satisfying without being heavy, and the lemon zest and coriander give them an enjoyable freshness. This recipe also makes more than you need for one pitta so make a batch and then freeze them.
Serves 4
Ingredients for the Eat Bike Cook sweet potato falafels:
About 2 medium sweet potatoes (500g baked flesh)
50g gram flour (chickpea flour)
1/2 tsp baking powder
1 garlic clove, finely chopped
1 1/2 tsp ground cumin
1 1/2 tsp ground coriander
1/4 tsp sea salt
handful of coriander, finely chopped
juice and zest of 1/2 lemon
50ml olive oil
20g sesame seeds
Method:
Preheat the oven to 200 C/180 C fan. Place the sweet potatoes on the top shelf of the oven and bake for approximately 50 minutes, until soft. When cool enough to handle, cut the sweet potatoes in half, scoop out the flesh and discard the skins.
Mash the cooked sweet potato in a large bowl, then add the rest of the ingredients, except for the olive oil. Using the two tablespoons, arrange 12 evenly sized balls of the mixture on a baking tray and sprinkle the sesame seeds over them. Drizzle the rest of the olive oil over the falafels and bake for 15-20 minutes, or until the seeds are brown and the exterior of the falafels is crispy.
Ingredients for the tahini dressing:
1 garlic clove, finely chopped
juice of 1/2 lemon
100g tahini
pinch of salt
pinch of cumin
Method:
To make the tahini dressing, put all the ingredients in a medium bowl along with 6 tablespoons water and whisk well until combined. Serve three falafels in a warmed pitta bread or tortilla wrap, with salad leaves, tomato and cucumber slices and a drizzle of tahini dressing.
To serve:
4 pittas or wraps
4 handfuls of salad leaves
2 vine tomatoes, sliced
1/4 cucumber, sliced
Wrap tightly in greaseproof paper and/or tin foil.
Kitchen Quiz: With Kitty Pemberton-Platt (Eat Bike Cook)
Illustrator Kitty Pemberton-Platt is a cyclist and the founder of her own sports wear and culture brand Aprés Sport. Her witty, illustrated sports food diaries have lit up Instagram with their honest visualisations of what female cyclists really eat.
Eat Bike Cook is the first in our Food For Sport series on KP. The book brings together her illustrations of diaries from women who bike from around the world with tips and hacks for what works for them.
The diaries are accompanied by 40 corresponding recipes by Fi Buchanan created to meet the energy demands of cyclists.
As well as providing inspiration on easy and tasty ways to fuel for days on the bike, Eat Bike Cook is a celebration of the female cycling community: of the great chat in a cafe mid-ride, of the handful of Haribos that gets you through the last 25km and the shared beer and burger at the end off the day.
Kitty’s wonderful illustrations are at the beating heart of this terrific book and we were very excited to catch up with her recently for the next episode of Kitchen Quiz.
So take the ride and find out something about what makes her tick.
Q: Hi Kitty, so was there an illustrator or illustrated book that really inspired you?
A: One of my first creative obsessions was Penny Crayon – a fictitious animated character from the 80s/90s. She had the enviable superpower of transforming anything she drew into reality. Over the following years, I soaked in inspiration from everywhere – my mum’s fine art, photography, typography, graffiti or my young niece’s fantastically fearless creations. I discovered the witty world of Waldo Pancake. Through to the emotionally sharp Charlie Mackesy. There’s reference points everywhere but it’s often been a simple and truly innate love for putting pen (a good thick one) to paper supported with playful social commentary, that was my motivator.
Q: What is your favourite item in your kitchen that you simply couldn’t do without?
A: The kitchen is a superb room in the house. Whether it’s cooking to music or chatting to my boyfriend Joe whilst we are cleaning the dishes, it’s a space bursting with possibility and taste. I’m not the most sophisticated cook – even though I enthusiastically try to be – so my cooking utensils are relatively simple. In fact, in our current London flat, I’ve selfishly taken up 30% of it with a coffee corner. Filter machine, espresso machine, grinder, V60 and a collection of French presses. Those items mean so much more than coffee, they’re symbolic of a daily moment of pause and simple focus that’s hard to replicate elsewhere.
Q: Do you have a favourite song, type of music or podcast you like to bike to?
A: My favourite audio during a ride is good conversation – when else do you share hours of thoughts and a listening ear without distraction. If I’m by myself, what I enjoy varies incredibly. I’m quite a patchwork quilt of interests – from EDM (electronic dance music) to americast (the BBC podcast). A short commute is often fuelled with fast beat music whereas long adventures lend themselves to a podcast. I’ll choose one that discusses a perspective or subject I’m deeply interested in (eg How I Built This) or have zero idea about (eg a 3 hour Joe Rogan with Elon Musk).
Q: If you could bike and refuel anywhere in the world in any location then where would you choose?
A: This is one of my favourite questions because it instantly evokes a spectrum of visceral memories. There’s one specific location that holds an incredibly fond spot in my heart – a humble restaurant in Palma de Mallorca that my boyfriend (Joe) and I stumbled across after a long mountainous day in the sun. We savoured crisp cold shandies and the saltiest home made chips we’ve ever tasted. I’m pretty sure they were cooked in magic sauce, or maybe the special ingredient was the conditions and the company. It was perfection, wrapped up in après surroundings – tired legs, salty food and sharing a sense of reward with a loved one.
Q: Do you have any interesting pre-ride rituals you could share with us as advice for the budding riders out there?
A: Pre-ride rituals are an escape before you begin moving. Over ten years ago, I self printed my first book of life advice entitled ‘Oats taste better when soaked overnight’. That’s still the best guidance I can give – soak those oats, slowly brew that coffee and read up about where you’re about to ride (and make sure there’s sufficient ingredients waiting in that fridge you’ll dive into when you get back).
Thank you so much Kitty for your thoughtful ands interesting replies. We can’t wait for you all to get your hands on the marvellous Eat Bike Cook.
You can pre-order the book and guarantee to get it first right here.
