Unscripted – Part 1 Review – Food/ protein and fibre

This is the food review for Unscripted Part 1 with a focus on getting enough protein and fibre.  If you would like to see the bike and gear review, please see my previous post. 

Because I don’t like meat all that much, and it’s not something you should eat every day, there is a need to have some plant protein sources along the way that travel well in a pannier. Mixed, raw nuts and ground peanuts (natural peanut butter) are my main sources. 

But I also added red lentils to pretty much all of my meals. If paired with rice or another grain, you then have a complete protein source. I also took along unflavoured pea protein powder and added this to my cooked oats. Lentils are easy on your guts but still provide significant protein and fibre. 

I also need a place to access some protein ball recipes on the road, so the website is a good spot to stick them. This also means I can share some good recipes with you, too, if you are looking for ways to maintain protein and fibre levels on the road. As a bonus, all of these recipes are gluten and dairy free. They can easily be vegan, too. 

I did not bake the bread or cookies on the road, but I did experiment with these while visiting my parents in 2022. I needed a way to use up all the leftover ingredients I had purchased to make the protein balls. My parents really enjoyed  the cookie and bread recipes and wouldn’t have known they were gluten and dairy free if they hadn’t known my dietary restrictions. Coconut flour is very high in fibre, but be aware that it really sucks up moisture, so you might occasionally need to add a bit of water or nut milk to a recipe to get it to a good level of stickiness.

So enjoy the stuff below, and give them a try. 

I was able to carry veg with me (usually carrot, zukes, mushrooms and bottoms of baby buk choy travelled well) for about a week at a time on the first part of the tour. They didn’t go bad because I was basically riding around in fridge temps! Part 2 is going to be more of a challenge, but I got plenty of veg in the first part of the tour. I also had salads on the ‘wait-out-the-weather days’.

Rice noodles, Massell beef stock, the red lentils, rolled oats, LSA mix, peanut butter, rice crackers, mixed raw nuts, bananas and whatever veg I sourced were my main meal ingredients. This was all pretty filling and nutritionally okay. I’ll continue with this in Part 2. I also used some rice packets here and there. You do have to be a little creative with whatever you can find from tiny town general stores sometimes.

Now for some not super healthy but too unhealthy recipes……


½ C all natural peanut butter (get the stuff that is simply ground nuts with no additions)

2 T coconut or olive oil

½ C brown sugar

2 large eggs (I use flaxseed eggs in place of chicken eggs – see recipe below)

1.5 t vanilla

½ t baking soda

¼ to ½ t cinnamon

¼ t salt

½ coconut flour

½ C organic, dark choc chips (you could also use cacao nibs for a healthier option or if not avoiding dairy you could get chips made with milk)

Preheat oven to 350F (about 180C). Mix the wet ingredients as you would for normal cookies. Mix the dry ingredients separately. Then slowly mix the dry ingredients into the wet mix. Then fold in the choc chips. Roll choc chips into balls and place on a greased or lined baking tray. Bake for 7 min. 


Add 5 T water to 2 T ground flaxseed. Stir and then let sit five minutes.


1 C ripe and mashed banana

1 C mashed, cooked squash (use butternut pumpkin for a sweet pumpkin bread. I used yellow summer squash and it was still very nice. You could also use zucchini, I think). 

¼ C olive oil

¼ C honey (you could use other liquid sweeteners to make it vegan)

½ T vanilla

2 eggs (again I used flaxseed eggs – chicken eggs are high in sulfur which I need to avoid)

2.5 C coconut flour

1 t cinnamon

1 t baking powder (get a gluten free kind, not all are)

½ t baking soda

¼ t salt 

Preheat oven to 350F (180C). Mix wet ingredients as you would for any cake-like bread. Mix together cry ingredients and fold into wet ingredients. Don’t overmix. Grease and line a bread pan. Pour bread mix into pan and bake for 45 min or until toothpick inserted comes out clean. (You can also add in choc chips to this mix – as I did – and that is very nice, too).


Here are a bunch of protein ball recipes I tried out. In the end, I kinda mix and match these, but this gives a lot of good ideas. I didn’t make these on the road as much as I thought I would, but I will likely do this a lot for day rides in the future when I have a home again.

For all of these recipes, mix all the ingredients together, starting with the wet. You want the mixture to be pretty sticky but not so much that it gets your hands all mucky. You want the balls to be wet enough to stick together (soft and pliable) but not so wet they just stick to your hands. 

After you roll them, stick them in the fridge or freezer to firm.

½ C peanut butter

3 T honey

¼ pea protein powder

¼ C flaxseed meal

1 T chia seeds

2-3 T almond milk


⅓ C peanutbutter

2 T honey

¼ C mashed banana

½ t vanlla

⅛ t salt

2 C rolled oats

¼ C chopped nuts


180g peanut butter

60g pea protein powder

80ml honey

15 g coconut flour

80g dark choc, roughly chopped (melt the choc and then use toothpicks to pick up rolled balls and then dip in the choc. Shake off excess and put on baking paper to set).


240g pumpkin or banana mashed

120g peanut butter

2-4 T honey

3T water

60g cacao powder

15g pea protein powder

¼ t baking soda


2 C quick oats

1.5 scoops pea protein powder (80-90 grams)

¼ C ground flaxseed

1 C peanut butter

½ C honey

4 thoughts on “Unscripted – Part 1 Review – Food/ protein and fibre

  • I’m trying to lift my game food-wise and get away from freeze dried meals. When touring in Vic I made a lot of use of Uncle Ben’s packet rice plus veg. Last night camping at Ross I had a rice, chickpea, salami (small chunks) and broad bean one-pot meal with bog standard curry powder. It was a bit better than a UB packet!!

    Coffee though. Thank your lucky stars you aren’t a coffee addict. This morning I had a Moka Pot coffee running the Moka Pot on the Trangia for the first time. Went well – but all that extra equipment. No wonder I am using a Trailer.

    A firebox G2 stove is in the post to Longford. Stainless not titanium. I’ve watched far too many of Steve’s videos – the FB maker. The above recipes provided by yourself could well see me following the “Baking on a Firebox” videos. I am using cooking as a new thing for me to keep the brain working and, maybe, keep Dementia at bay.

    Hope you are having a good break between tours.

    • Hi Tony – Have fun learning all the secrets of the G2 stove! How much fun you will have (interspersed with occasional curse words) getting the wood right and getting recipes adapted to the fire. Glad you got away on a camping trip – your meal sounds yum! I still can’t do chickpeas or salami, but it sure sounds good.

      In addition to Massel beef stock (it’s gluten free and low FODMAP, so good for me), I also carry cumin, pepper, smoked paprika, ground coriander, tumeric, mixed herbs and cinnamon. You can sorta go Indian or Mexican with those. But sometimes I’m just lazy and do veg, rice noodles and red lentils with beef stock. But if you are doing shorter days, you could have lots of fun with various herbs and spices. I can’t do the regular Continental rice packets but there are a couple within the “Rice Sensations” range that I’ve tolerated okay. The red lentils are great for thickening stuff since they cook down to a bit of mush (think dahl), and so good for fibre and protein. They also cook in about 5-7 mins. And yes, I’m glad I’m not addicted to coffee, too. I’m already carrying enough crap, lol.

      It has been good to have a rest and be off the roads (it’s pretty nuts up here and I’ve heard that Beechworth and Bright are beyond packed) over the crazy holiday period. Had hoped to hit the road again tomorrow, but the new rear tyre didn’t come until late this arvo. So Friday depart it is. Good news is that adding sealant to the front tyre went okay (messy but successful), the new tyre was easy enough to get on the rim, and brake pad change was successful with Nigel’s help and both of us watching a couple Park Tool videos. I think I could manage it in the bush if required (getting the pistons pushed in is a bit difficult without a specific tool, but doable with my little scissors). So I’m feeling pretty good about heading into more remote areas. I can also exit out to Corryong after 3 or so days if something goes wonky with the tyres and brakes from fiddling with them today.

      Enjoy the better weather! Hope you have the chance for lots of good rides over the next few months. I’ll look forward to hearing about how the G2 stove goes and the wonderful things you cook and bake. That should be a learning experience that you can take as far as you want or as little as you want. And then I’ll fee really lazy doing such simple meals! All the best.

  • Cool recipes, but they look so healthy that I’m afraid they’d send my meat & potatoes body into shock.

    • Hi Greg – my folks are very much midwestern meat and potatoes people who eat meat twice a day – and usually one of those times is processed meat. They genuinely enjoyed the cookies and bread, and I their bodies did not seem to react adversely. They may have even had a temporary boost in good gut bacteria. So I do think you’d be okay if Chef G wanted to do some baking for The Feeshko 🙂

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