Superfood – Parsnips

For the ever-busy cyclist, commuting and riding out those weekend miles finding the right food sources to help replenish and refuel can sometimes be difficult. Even more common is how to bring in some variety, since most carbohydrate choices tend to be pasta or potatoes.

Endeavouring to find something new and exciting can be extremely tedious and time consuming! Enter the Humble Parsnip! Parsnips offer a great solution with their prime season being between autumn and spring and provide an inexpensive option to add variety to one’s meals.


The unsuspected parsnip –

A great choice for carbohydrate to replenish and refuel, providing around 17g of carbohydrate per 100g. It is a high Glycemic food meaning it is rapidly broken down and converted into useable carbohydrate and also means it can be put to good use in replacing lost carbohydrate stores and aiding in recovery, which is especially important if we’re going to be riding again soon. It’s high in vitamin C, most minerals and provides a decent amount of fibre to help with gut health.

All of this combines to make it pretty awesome.

What I truly love about this recipe is that it’s something you can -after boiling- just leave in the oven while relaxing and also batch make, cooking extra for tomorrows lunch.


Rosemary, Maple and Orange Parsnips (Serves 4-6)

  • 1kg Parsnips
  • Couple sprigs Rosemary
  • 2 tbsp Maple Syrup
  • Peel of 1 orange
  • 1 tbsp Olive Oil
  • Salt & Pepper

PEEL & CHOP parsnips lengthways in half down the middle

PAR boil for 10mins

DRAIN & ROLL in remaining ingredients

WHACK in the oven at 180C for about 40mins

ROAST till golden


Nutritional Information for recipe (per serving of 6)

35g Carbohydrate
2g Protein
2g Fat

Not a fan of the flavours? Try swapping out the orange, maple and rosemary for Honey and thyme.

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