Not Quite Belgian: Gluten-Free Waffle Sandwiches

Feed Zone Portables Banana WafflesParis-Roubaix is this weekend, which means Belgian bike racing fans (that is to say, all Belgians) will practice their other national pastime: eating delicious waffles and frites and washing both down with that beer they brew there (what’s it called again?).

If you are not among the Belgians this weekend, perhaps it will be less of a travesty to make the Feed Zone spin on waffles: these gluten-free waffle sandwiches. They’re darn tasty, especially when you glue them together with your favorite topping: peanut butter, Nutella, preserves. Go nuts!

And for those who own Feed Zone Portables, don’t forget Biju’s simplified recipe for Liege Waffles, found on p. 239. You’ll need to make them the night before consuming to get that delicious tang and fluffy flavor.

Try this recipe yourself! Download the Gluten-Free Banana Waffles recipe from Feed Zone Portables.

Or you can watch Biju demonstrate in this video:

In the Feed Zone, the menu has changed and no one can argue with the results: real food is better. Real food tastes better, digests quickly, and helps you perform at your best.

FZC The Feed Zone Cookbook cover photoFeed zone Portables FZP 96dpi_400pw_strThe Feed Zone Cookbook includes 150 everyday recipes for athletes. Each breakfast, lunch, and dinner recipe is simple, delicious, and easy to prepare.

Feed Zone Portables, offers portable performance snacks made of real food. Try out 75 all-new rice cakes, two-bite pies, waffles, and other tasty snacks.

Try these cookbooks today! Find The Feed Zone Cookbook and Feed Zone Portables in your local bookstore; bike, tri, or running shop; or from these online retailers:

The Feed Zone Cookbook and Feed Zone Portables are published by VeloPress, the leading publisher of books on cycling, triathlon, and running. Please see more VeloPress nutrition books at velopress.com/category/nutrition-and-diet

How to Bake Fresh Cookies In Your Hotel Room

In the Feed Zone, the menu has changed and no one can argue with the results: real food is better. Real food tastes better, digests quickly, and helps you perform at your best.

FZC The Feed Zone Cookbook cover photoFeed zone Portables FZP 96dpi_400pw_strThe Feed Zone Cookbook includes 150 everyday recipes for athletes. Each breakfast, lunch, and dinner recipe is simple, delicious, and easy to prepare.

Feed Zone Portables, offers portable performance snacks made of real food. Try out 75 all-new rice cakes, two-bite pies, waffles, and other tasty snacks.

Try these cookbooks today! Find The Feed Zone Cookbook and Feed Zone Portables in your local bookstore; bike, tri, or running shop; or from these online retailers:

The Feed Zone Cookbook and Feed Zone Portables are published by VeloPress, the leading publisher of books on cycling, triathlon, and running. Please see more VeloPress nutrition books at velopress.com/category/nutrition-and-diet

Velotry: Do Not Use Feed Zone Portables as Directed

We’ve enjoyed hearing from many parents who describe using the portable snack recipes from Feed Zone Portables in a most practical way: to satisfy starving kids on the way to soccer practice, swim meets, and while camping.

Terrie at Velotry offers this “non-expert” perspective on how Feed Zone Portables has helped her cycling and her family:

“I classify myself as a serious recreational cyclist, not an athlete, so it was an aspirational purchase. I justified it to myself by mentally reclassifying as ‘badass recreational cyclist.’ I do ride year-round, I ride on dirt and gravel, I change my own flats, and badass anything is waaaayyy closer to ‘athlete’ than ‘leisure cyclist.’

At the time, I thought I would use the book very sporadically, to fuel long rides, or for occasional camping. I thought of it as a bit of a novelty. I had no idea how much I would end up loving and using this book in ways the authors probably did not expect.

My children are also cyclists. And soccer players. And swimmers. And runners. And academics. And growing like weeds. They are constantly starving, and I’m constantly looking for quick, healthy snacks that integrate smoothly into our lives. I can’t overstate the degree to which everything in life is easier if the children are well-rested and well-fed. I always need new ideas for something nutritious that I can give them when they’ve already had a post-dinner piece of fruit, or they need a quick snack in order to finish a hike, or an appealing alternative to junk food after school. This book fills that niche for me. Many of the recipes have become instant favorites with my kids.”

Do you use Feed Zone Portables in ways we might not expect? Let us know!

Check out the full review on Velotry.com.

Velotry Feed Zone Portables

In the Feed Zone, the menu has changed and no one can argue with the results: real food is better. Real food tastes better, digests quickly, and helps you perform at your best.

FZC The Feed Zone Cookbook cover photoFeed zone Portables FZP 96dpi_400pw_strThe Feed Zone Cookbook includes 150 everyday recipes for athletes. Each breakfast, lunch, and dinner recipe is simple, delicious, and easy to prepare.

Feed Zone Portables, offers portable performance snacks made of real food. Try out 75 all-new rice cakes, two-bite pies, waffles, and other tasty snacks.

Try these cookbooks today! Find The Feed Zone Cookbook and Feed Zone Portables in your local bookstore; bike, tri, or running shop; or from these online retailers:

The Feed Zone Cookbook and Feed Zone Portables are published by VeloPress, the leading publisher of books on cycling, triathlon, and running. Please see more VeloPress nutrition books at velopress.com/category/nutrition-and-diet

Skip the Sugar Crash with Hearty Cinnamon Almond Pancakes

Made with almond flour, these pancakes are gluten-free and lower in carbs than traditional pancakes. Skip the sugar crash and fuel up for morning rides with these hearty pancakes that have an ideal mix of carbs, protein, and fat. The batter will be thin and delicate, more like a crepe than a pancake.

Almond flour is just finely ground whole almonds. Most groceries now stock it in the baking goods aisle or with natural foods (one common brand is Bob’s Red Mill). You can make your own using a food processor or blender—just be sure not to grind the nuts too long or you’ll end up with almond butter!

The Feed Zone Cookbook Cinnamon Almond Pancakes

The Feed Zone Cookbook Cinnamon Almond Pancakes

SERVINGS: 2
TIME: 20 minutes

1 cup almond flour
2 eggs
¼ cup milk or water
2 tablespoons cooking oil
1 tablespoon honey or
agave nectar
a dash each of ground cinnamon and salt

OPTIONAL ADDITIONS
toasted almonds
plain yogurt

  1. Mix together all ingredients in a bowl.
  2. Bring a lightly oiled sauté pan to medium-high heat. When pan is hot, pour batter to form pancakes, leaving ample space between each to allow batter to spread. Unlike traditional pancakes these will not bubble, so watch for the edges to brown, then gently flip over and brown the other side.

Serve hot, topped with toasted almonds, yogurt, or fresh fruit. Makes about 6 pancakes.

TIP: Even easier: If you’re not concerned about gluten, add ground almonds to your usual packaged pancake mix. Follow package directions from there.

NUTRITION DATA PER SERVING (3 pancakes) > Energy 557 cal • Fat 47 g • Sodium 447 mg • Carbs 23 g • Fiber 6 g • Protein 19 g

Download this Feed Zone Cookbook recipe pdf:The Feed Zone Cookbook Cinnamon Almond Pancakes (pdf).

In the Feed Zone, the menu has changed and no one can argue with the results: real food is better. Real food tastes better, digests quickly, and helps you perform at your best.

FZC The Feed Zone Cookbook cover photoFeed zone Portables FZP 96dpi_400pw_strThe Feed Zone Cookbook includes 150 everyday recipes for athletes. Each breakfast, lunch, and dinner recipe is simple, delicious, and easy to prepare.

Feed Zone Portables, offers portable performance snacks made of real food. Try out 75 all-new rice cakes, two-bite pies, waffles, and other tasty snacks.

Try these cookbooks today! Find The Feed Zone Cookbook and Feed Zone Portables in your local bookstore; bike, tri, or running shop; or from these online retailers:

The Feed Zone Cookbook and Feed Zone Portables are published by VeloPress, the leading publisher of books on cycling, triathlon, and running. Please see more VeloPress nutrition books at velopress.com/category/nutrition-and-diet

 

Fig and Honey Rice Cakes: Sweet Goodness in Your Pocket

The Feed Zone Cookbook by Dr. Allen Lim and Chef Biju Thomas is packed with 150 athlete-friendly recipes that are delicious, simple to prepare, and ready to fuel your rides. The book includes breakfasts, portable snacks like Allen Lim’s famous rice cakes, after-ride dishes, dinners, desserts, and recovery drinks.

And if you enjoy this recipe, don’t miss Feed Zone Portables, a cookbook for athletes with 75 easy, healthy recipes and snack ideas that will nourish your best performance.

Allen and Biju’s tip: We’ve put a gluten-free spin on the classic fig cookies that many of us grew up eating. These cakes make a sweet portable snack, but because of the excellent fiber that is in the dried fruit, they work even better as a snack following a workout or between meals. If figs aren’t your favorite, try raisins or dates instead.

Feed Zone Cookbook fig and honey rice cakes

Try this recipe yourself! Download the Fig and Honey Rice Cakes recipe from The Feed Zone Cookbook (pdf).

In the Feed Zone, the menu has changed and no one can argue with the results: real food is better. Real food tastes better, digests quickly, and helps you perform at your best.

FZC The Feed Zone Cookbook cover photoFeed zone Portables FZP 96dpi_400pw_strThe Feed Zone Cookbook includes 150 everyday recipes for athletes. Each breakfast, lunch, and dinner recipe is simple, delicious, and easy to prepare.

Feed Zone Portables, offers portable performance snacks made of real food. Try out 75 all-new rice cakes, two-bite pies, waffles, and other tasty snacks.

Try these cookbooks today! Find The Feed Zone Cookbook and Feed Zone Portables in your local bookstore; bike, tri, or running shop; or from these online retailers:

The Feed Zone Cookbook and Feed Zone Portables are published by VeloPress, the leading publisher of books on cycling, triathlon, and running. Please see more VeloPress nutrition books at velopress.com/category/nutrition-and-diet

 

How Pro Cyclists Stay Hydrated

During long stage races or high temps, pro cyclists can sweat as much as 2 to 4 liters per hour, requiring them to consume anywhere from 10 to 20 liters of fluid per day depending upon the weather and race length.Skratch Labs Hydration Mix Sports Drink Lemon Lime 1 pound bag all natural

The easiest way to keep track of your sweat rate is to simply weigh yourself before and after exercise (assuming you didn’t stop for a “nature break”). One liter of sweat loss is equal to 1 kilogram or 2.2 lbs of weight. The average pro cyclist will lose between 2 to 4% of their body weight during a single stage despite drinking 1 to 2 liters per hour.

Everyone knows they sweat a lot during exercise. But water alone isn’t enough to rehydrate. A hard-working cyclist can sweat as much as 2 to 4 liters per hour. All that sweat takes sodium with it, as much as 400 to 800 mg per liter. A sports drink with sodium is the best way to replace lost electrolytes to avoid performance declines or serious illness.

How much sodium do you need during a ride? It’s hard to know because everyone sweats a different rates and loses different amounts of sodium. In general, rehydrating with 300 mg of sodium per half liter of water is about right.

Not only is sodium a key electrolyte for maintaining the proper function of every cell in our body, sodium when paired with a little bit of sugar or glucose can actually accelerate the transport of water across the small intestine. Again, sports drinks are better than water!

In the Feed Zone, the menu has changed and no one can argue with the results: real food is better. Real food tastes better, digests quickly, and helps you perform at your best.

FZC The Feed Zone Cookbook cover photoFeed zone Portables FZP 96dpi_400pw_strThe Feed Zone Cookbook includes 150 everyday recipes for athletes. Each breakfast, lunch, and dinner recipe is simple, delicious, and easy to prepare.

Feed Zone Portables, offers portable performance snacks made of real food. Try out 75 all-new rice cakes, two-bite pies, waffles, and other tasty snacks.

Try these cookbooks today! Find The Feed Zone Cookbook and Feed Zone Portables in your local bookstore; bike, tri, or running shop; or from these online retailers:

The Feed Zone Cookbook and Feed Zone Portables are published by VeloPress, the leading publisher of books on cycling, triathlon, and running. Please see more VeloPress nutrition books at velopress.com/category/nutrition-and-diet

 

Sweet Rice Porridge: A Delicious Feed Zone Breakfast

Sweet Rice Porridge is a clever recipe from chef Biju Thomas that blends quick-absorbing carbs from white rice with the satisfying whole proteins found in eggs. Add bananas for some bonus carbs and potassium — or whatever fruit or nut you’d prefer — and you’ll enjoy a tasty, simple breakfast that will power up your morning workout.

This porridge recipe is a great way to put leftover rice to good use.

feed zone cookbook sweet rice porridge

Sweet Rice Porridge from The Feed Zone Cookbook

Try this recipe yourself! Download the recipe here: The Feed Zone Cookbook Sweet Rice Porridge (pdf).

In the Feed Zone, the menu has changed and no one can argue with the results: real food is better. Real food tastes better, digests quickly, and helps you perform at your best.

FZC The Feed Zone Cookbook cover photoFeed zone Portables FZP 96dpi_400pw_strThe Feed Zone Cookbook includes 150 everyday recipes for athletes. Each breakfast, lunch, and dinner recipe is simple, delicious, and easy to prepare.

Feed Zone Portables, offers portable performance snacks made of real food. Try out 75 all-new rice cakes, two-bite pies, waffles, and other tasty snacks.

Try these cookbooks today! Find The Feed Zone Cookbook and Feed Zone Portables in your local bookstore; bike, tri, or running shop; or from these online retailers:

The Feed Zone Cookbook and Feed Zone Portables are published by VeloPress, the leading publisher of books on cycling, triathlon, and running. Please see more VeloPress nutrition books at velopress.com/category/nutrition-and-diet