Juicing for Athletes: All the Nutrients, Little Fiber

Feed Zone Cookbook Allen Lim beet juice

Allen Lim pours beet juice

Using a juicer improves the nutrient density of athletes’ diets by significantly increasing the quantity of fruits and vegetables they can handle without the worry of an unbearable amount of fiber load in their GI tract.

(You can imagine why too much fiber would be an issue for athletes eating several thousand more calories per day than the average person!)

Drinking juice is especially beneficial before and after training.

Beet juice, in particular, is high in dietary nitrates. Recent studies have shown that it can actually improve economy, or gross mechanical efficiency, meaning more power is being produced for a given amount of oxygen consumed or energy burned. The ability to produce more power without using more energy can have huge ramifications over a day of hard racing or several hard days of racing. And for this to occur with a simple glass of beet juice a day is pretty amazing.

So try a beet juice recipe yourself and see if it works for you. The Feed Zone Cookbook Beet Juice recipe.

Feed Zone Cookbook beet juice

beet juice from The Feed Zone Cookbook

The Feed Zone Cookbook offers 150 athlete-friendly recipes that are simple, delicious, and easy to prepare. Find The Feed Zone Cookbook in your local bookstore; bike, tri, or running shop; or order from these booksellers:

Mushroom Pecan Stuffing, Pate, Spread, Dressing

Story, recipe, and photos by Chef Biju Thomas

During the colder months, this Mushroom Pecan Pate is one of my favorite, most versatile recipes.

You can make a vegetarian pate that can double as a stuffing; a quick salad dressing; a spread on sandwiches, toast or bagels; or as a topping for seafood, chicken, pork, and many other dishes.Chef Biju Thomas Mushroom Pecan Pate Spread Stuffing

I like to use potato peels to add some extra nutrients and flavor.

Here we go:

  • 1 cup potato peels (sweet or regular potatoes), cooked until tender in salted water, drained
  • 1 lbs sliced mushrooms
  • 1 cup pecan pieces
  • Half an onion, diced
  • 5 or 6 oz baby spinach leaves
  • 1 cup bread cut into cubes (gluten-free and seed breaks work great)
  • 1/4 cup olive oil
  • At least 1 tablespoon herbs: fresh thyme, sage, or tarragon
  • For pate: ¼ cup goat cheese or cream cheese

Seasonings to taste:

  • celery salt
  • ground pepper
  • Old Bay seasoning
  • nutmeg
  • salt
  • grated parmesan cheese
  1. Bring a large saucepan, wok, or skillet medium-high heat. Do not add oil.
  2. Add the mushrooms, pecans, onion. Saute until the mushroom edges begin to brown.
  3. Add the spinach, potato skins, bread, olive oil, herbs. Saute thoroughly.
  4. Add the seasonings to taste. At this point, you can use this as a stuffing. Continue to make it a pate, spread, or dressing.

To make pate, fold in the goat or cream cheese. Cook on low heat, stirring to incorporate. Add to a food processor and chop until creamy. Spread over toast, bread, or crackers.Chef Biju Thomas Mushroom Pecan Pate Spread Stuffing

Chef Biju Thomas is a professional chef known for light, simple dishes bursting with bold flavors. He has designed the menus of many successful restaurants in Denver and Boulder, Colorado. With Dr. Allen Lim, Biju is co-author of The Feed Zone Cookbook and 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

A Feed Zone Valentine’s Dinner for Two

This Valentine’s Day, we hope you enjoy a romantic run or ride with your special someone! After you impress on the road or trail, go back for seconds in the kitchen with these two delicious dishes from The Feed Zone Cookbook!

Try these recipes yourself!

Feed Zone Cookbook Valentines Day Meal: Strawberry Chicken Salad and Flourless Chocolate Cake (pdf 350kb) 

FZC The Feed Zone Cookbook cover photoIn 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.

The 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 FZP 96dpi_400pw_strFeed 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

The Athlete’s Fruitcake!

Story, recipe, and photo by Chef Biju Thomas

I’ve always thought that fruitcake gets a bad rap.

Sure, the traditional recipe is comprised mostly of unnaturally colored things, it has a cloying sweetness, and a completely strange combination of flavors and textures. But the more I thought about fruitcake, I began to realize that fruitcake really is one of those amazing nutrient-dense, high-moisture foods that could fuel any endurance athlete.

Chef Biju's Fruitcake for AthletesMost fruitcake recipes are complicated and include too many ingredients. Here’s my take on a simple and more healthy version.

We’ve skipped the rum, those weird neon candy bits, and reduced the sugar. Make sure you only add those fruits and nuts that you actually like eating!Chef Biju's Fruitcake for Athletes

Note: On “Fruitcake Eve”, place 1 ½ cups of your favorite dried fruits and nuts in a large bowl, cover in orange juice and let soak overnight in the fridge. (Trail mix works well.)

Preheat oven to 300 degrees

In a large bowl whisk together

  • 1/2 cup softened butter
  • 1 tsp vanilla extract
  • 1 tsp cane sugar

Then blend in one item at a time

  • 2 eggs beaten
  • 1/2 cup flour (gluten free baking mix works well)
  • 2 cups approx trail mix soaked, and excess juice strained out
  • 1 tsp ground cinnamon
  • 1 tablespoon orange marmalade

Line the bottom of  6″ or 8″ cake pan with parchment or wax paper, pour in batter and bake on center rack for approx 90 minutes, until a knife poked into center comes out clean.

Don’t forget to wrap with a velvet bow!

8 servings, at approx 200 calories each.

Chef Biju Thomas is a professional chef known for light, simple dishes bursting with bold flavors. He has designed the menus of many successful restaurants in Denver and Boulder, Colorado. With Dr. Allen Lim, Biju is co-author of The Feed Zone Cookbook and 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

15 Favorite Autumn Recipes for Breakfast, Lunch, and Dinner from The Feed Zone Cookbook

When we think of the “Feed Zone”, we think of training and racing in the summer. But The Feed Zone Cookbook offers 150 delicious breakfast, lunch, and dinner recipes for all seasons.

Here are some favorite Feed Zone recipes that draw from traditional fall flavors. 7 of these recipes are available as samples from the book that you can download and try at home.

Enjoy!

feed zone cookbook whole roasted chicken

Whole Roasted Chicken from The Feed Zone Cookbook

Breakfasts

  1. Biju’s Oatmeal p. 34: The best oatmeal you’ve ever tasted in 10-15 minutes.
  2. Muesli p. 33: An incredibly simple European dish in 10 minutes.
  3. Quinoa and Berries: A gluten-free alternative to traditional cereals.
  4. Cinnamon Almond Pancakes p. 75: Delicious and packed with power to avoid a pancake sugar crash.
  5. Sweet Rice Porridge p. 40: A fast, filling breakfast perfect for morning rides or skiing.

Apres and Lunches

  1. Roasted Beets and Greens p. 126: Serve cool or warmed with parmesan, crumbled goat cheese or feta
  2. Angel Hair with Bacon and Sweet Corn p. 141: A light-bodied, flavorful pasta that brings together late-harvest corn and savory bacon.
  3. Carrot and Butternut Squash Salad p. 189: Delicious as a salad or tossed over pasta with feta. Substitute zucchini or yellow squash.
  4. Chicken Fried Rice p. 142: The favorite recovery meal of grand tour riders! Takes 10-15 minutes, leaving plenty of time to spare in your 30-minute recovery nutrition window.
  5. Biju’s Perfect Baked Squash or Pumpkin Soup: Okay, this one’s not in the book, but Biju sent it into us during an early-season snowstorm. Give it a try!

Soups, Stews, and Dinners

  1. Whole Roasted Chicken p. 249: Like Thanksgiving with just 15 minutes of prep time!
  2. Braised Beef and Vegetable Stew p. 163: 15 minutes prep, then bolt for your bike while it cooks.
  3. White Beans and Chicken p. 164: Easy to make and store for a week, this dish is lovely before cold weather riding.
  4. Spanish Chicken and Tomato Stew p. 159: A convenient and satisfying one-pot recipe.
  5. Red Lentil Soup p. 178: A super-easy way to make a last-minute soup.

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