Monthly Archives: September 2016

  • Get Pickled!

    When it comes to being healthy, the hardest part is eating healthy and making something that actually tastes nice!

    Not only can healthy eating be boring but it’s also expensive and you always find that the vegetables and salads you buy end up getting thrown away because they’ve gone out of date by the time you’ve come to using them, but there is a solution!

    Pickled veggies are simple to make, delicious to eat, will liven up all sorts of dishes, are fat free and pickling makes food that usually lasts only 3 or 4 days, last –up to a few months!. It brings a whole new level of scrumptiousness to a boring vegetable, and you can add extra flavours too such as garlic, chilli flakes, coriander seeds etc. You can buy frozen bags of vegetables, which are picked in their prime, for around £1.00 from most supermakerts and get enough to fill a few containters. To make a simple but effective pickling liquor just

    • 500ml water
    • 250ml white wine vinegarImage-1
    • 125ml sugar

    Into a sauce pan and bring to the boil.

    Grab a sealable container and but your frozen vegetables inside, then pour over the hot pickling liquor and close the container. That’s it! That’s all the hard work done!

    All you need to do is leave it overnight and it’s ready.

    They’re really great to have in a salad with steak, chicken or prawns, even better if you replace the
    salad for noodles. You can even cut the vegetables into little matchstick like shapes and have them on their own as a snack!

    Here’s a recipe a idea that you can try out at home!



    • 250g lean flank steak or chicken
    • 2 teaspoons coriander seeds (optional)
    • 250g medium noodles
    • 3 teaspoons of olive oil
    • 1 red or white onion
    • 2 cloves of garlic
    • small piece of fresh ginger
    • 3 tablespoons soy sauce
    • 1 lime
    • 1 fresh red chilli

    For this recipe we're going to use Steak. Slice the steaks into finger-sized strips and season with salt and pepper. With the coriander seeds pound them in a pestle and mortar, or bash with the bottom of a sauce pan, until fine. Sprinkle over the steak so they stick to it and give it a lovely, fragrant flavour (remember this is optional).

    Drop the noodles into a pan of boiling salted water and cook until just tender. Drain and return to the pan. Cover to keep warm. Peel and finely slice the onion, garlic and ginger. Heat up and large frying pan, or a wok, and pour in the olive oil. Add the onion, garlic, ginger and cook until the onions have softened slightly. Add the seasoned steaks to the pan and cook for 1 to 2 minutes. Chuck in the pickled vegetable and cook for a further 2 mminutes. Pour in the soy sauce and toss in the pan until everything is well coated, then serve with the noodles. Cut the lime and squeeze over, and finely slice the chilli and sprinkle over the top.

    Nutritional guidelines Per 340grams of pickled vegetable.

    Calories 42
    Fat 0.26
    Carbs 9.27
    Protien 1.68

  • Our top tips for riding in autumn and winter



    According to the FLABinati Rule #22 "A FLAB out cycling in any weather is badass"

    So if you think the end of the summer means the end of cycling, then you could not be more wrong!

    Autumn and winter offers a completely new challenge which, trust us, you’ll thrive under and it’s a shame to let all that good work over the year, go to seed! So if you want to join the Fat Lads and be badass, then here are our top tips to keep you cycling through autumn and winter.


    The right kit!

    Lads Long SLeeve Buttertubs Jacksey

    Lads windproof cycling jacksey

    You’ll need to wrap up warm for early morning and evening rides and you’ll need the correct thermal, windproof and waterproof layers.

    Its not just as easy as throwing on an extra jumper , you need gear which wicks away sweat as you’ll feel the cold and damp. You also need to make sure you are visible, especially at night, with bright colours, high vis and reflectivity.

    Check out our collection at

    Get something in the diary!

    This is essential for getting you out of the house and onto the bike. If you don’t get it written down and organized you’ll just keep putting it off because of a bit of cold weather!

    Bright light                                                                                                     

                                                                                   Lasses reflective long sleeve jersey

                         lasses ref

    The stronger and brighter the better. These will help other road users notice you and make sure you can see the road and what’s coming. And don’t leave it until it's dark to turn them on, as soon as the light starts to fade, light up! Good front and back lights are expensive but they will potentially save your life, so do your research and invest wisely. Always make sure you have spare set of batteries with you. Remember that it's not just about being seen, it's also about being able to see! There is a lot of confidence and comfort from being able to see as much from your bike as you could from a car.


    A mudguard is a must for comfort and general cycling etiquette! You’re going to be riding in wet and potentially muddy conditions, if you don’t have a mudguard, dirt is going to spray up all over your back and soak your backside and possibly even worse (depending on how much you like the person behind you), it’s also going to cover them in the same mess!


    FLABinati #Rule22!

    Enough said!

  • The Down South Sportive by Fat Lad In Charge Richard Bye

    Down South Sportive Fat Lad At The Back 18

    I had a great day in Leighton Buzzard on Saturday 3rd September, putting the finish touches to our October event, the Down South Sportive. The day started well in our B&B with a smashing breakfast of Eggs Benedict Fat Lad Style - with an extra sausage!IMG_8545 2

    Although I’d never cycled in the area before, I had heard lots of good things about it from our Flambassador Big Al Little, who used to live down there, so I was looking forward to it.

    The routes have been planned by our event organisers Event Cycling and 3 of their team accompanied me on the ride.

    FullSizeRender 10

    Compared to what I am used to, the terrain is fairly gentle but the countryside is none the less beautiful and as we climbed out of the flat lowlands and up the gradual ascents towards the top of the Beacon, the scenery below expanded like a giant mosaic basin, with multi shades of gold and green.

    Bison Hill is renown in the local area and it’s certainly a hill, but nothing much to worry about as it rises upwards, quite steep in places but over in a relatively short distance. Not long after Bison Hill we arrived at Flamsted, which as well as having 3 great looking pubs, also has it's own high street defibrillator.

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    A fair amount of the route is on single track, traffic free roads, which wind through ancient woodlands and in many places the trees have grown up and over both sides of the road and form a canopy of green over your head.

    Down South Fat Lad At The Back Sportive 9

    There are numerous quaint little villages on the way with their quirky brick houses and ancient white washed cottages, country pubs, village shops, greens and cricket grounds and of course tea rooms. My companions had their favourite and we stopped off at the Hub for an orange drizzle deliciousness!


    The locals were a friendly bunch with lots of interest and conversation when we stopped for photos and some lovely fellow cyclists along the way. I have to admit to feeling a little bit of satisfaction as I overtook this fellow in his Sky gear - even if he was on a cross bike. FullSizeRender 11

    Ivanhoe beacon makes a spectacular location for our lunch stop with great views, before the pleasant undulating decent back home for the 25 and 50 milers and for the 75 milers, onwards to the gorgeous village of Aldbury and beyond for a little more!

    Down South Fat Lad At The Back Sportive 1

    This is a very different ride to our Up North Sportive in May, which makes for a great contrast in my opinion, particularly as I think it should appeal to the more novice rider who might have been a bit daunted by our Yorkshire hills. Rather conveniently coinciding with our 3rd birthday this is a nice gentle ride which promises to be a very different but nonetheless cracking event.

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