The Feed Zone

Perfect Baked Squash (or Pumpkin!) Soup

It’s snowing again in Colorado which makes today a nice candidate for a rest day and a bowl of warm soup. Check out Biju’s favorite and fool-proof baked squash or pumpkin soup!

Pumpkins and squash are everywhere right now and super cheap. Follow this easy 2-step recipe to roast a perfect winter squash or pumpkin every time.

The Feed Zone Cookbook Baked Squash Pumpkin Soup1 cup squash and/or pumpkin, cooked
1 cup stock (your preferred type)
½ to 1 cup yogurt
1 T curry (to your taste, really)
Salt and pepper to taste
Optional: minced ginger, garlic, chiles, fresh cilantro

Preheat oven to 400°.  Carefully split squash/pumpkin in half lengthwise from the stem down.  Scoop out the seeds.  Liberally coat in olive oil and sprinkle with salt and pepper.

In an oven safe dish, roast approximately 45-60 minutes, or until “fork tender”.  Remove and let cool.

Once cool, scoop out the cooked pumpkin or squash, avoiding burnt pieces of skin. Put all ingredients into food processor and blend to an even consistency.  Adjust thickness using stock and yogurt to your liking.The Feed Zone Cookbook Baked Squash Pumpkin

Pour the blended soup into a deep pot, add the curry powder and other optional ingredients. Bring to a gently rolling boil, taste and adjust flavors to your liking.

Garnish with fresh chopped herbs and a dollop of yogurt.

The Feed Zone Cookbook Baked Squash Pumpkin SoupYou can use this soup as a side dish, a base for sauces, a filling for pot-pies, or as a basic soup for cool fall and winter days.

Serves: 2-4

Biju Thomas Speaks with the Outspoken Cyclist

outspoken cyclist interview with biju thomasChef Biju Thomas spoke last week with Diane Lees on The Outspoken Cyclist radio show and podcast last week.

During the interview, Biju talks about:

  • his cooking philosophy (bright, simple, clean foods),
  • how to shop for groceries in half the time you spend now,
  • the relative importance of freshness and organic foods,
  • and the benefits of a gluten-free diet.

Biju joins the conversation at 8:00 minutes into the show. Please listen and enjoy!

Beet Juice, the Power-Boosting Drink

In the second video of the “Inside the Feed Zone” video series on, Dr. Allen Lim explains how drinking beet juice doesn’t just fuel athletes but also increases their power.

Feed Zone Cookbook video beet juice

The Feed Zone Cookbook cover image 250pw

















Buy The Feed Zone Cookbook from your local bike, tri, or running shop or from these booksellers: Goes Inside The Feed Zone with Video Series has begun a video series on its website featuring Dr. Allen Lim and Chef Biju Thomas. In the first video of the “Inside the Feed Zone” series, Jason Sumner sits down with Lim and Thomas to ask about the inspiration for The Feed Zone Cookbook.

Click below to watch this first video.

Feed Zone Cookbook VeloNews video series

Happy Thanksgiving!

For those readers who, like us, are celebrating Thanksgiving, we offer this repost of The Feed Zone Cookbook’s Whole Roasted Chicken recipe. This recipe offers a meal much like Thanksgiving, but with about a tenth of the work and expense. And it’s much easier for procrastinators to find a whole roasting chicken than a turkey! So for those of you focused on setting a late-season p.r. during a Turkey Trot, we hope you’ll have enough free time to whip up this Thanksgiving-like dinner in celebration.

The Feed Zone Cookbook recipe whole roasted chickenHere’s the overview:

  1. Get a chicken.
  2. Slam some oil, salt, and pepper on it and stick it in a pan.
  3. Chop some veggies and dump ‘em unceremoniously in the pan.
  4. Stick it all in an oven for an hour.
  5. Baste once, cook 20 more minutes.

Seriously, that’s just five steps to a meal that’s a pretty good approximation of Thanksgiving, obnoxious relatives excepted, of course.

I cannot stand eating hot carrots, so we substituted squash. You could also try sweet potatoes. We also tossed in some small potatoes for good measure. My wife was feeling enterprising, so she chopped a lemon in half and stuck it, well, you know where.

The result? A nicely browned, very tender, juicy chicken with perfectly roasted potatoes. I filled up on lean protein, good fats from the olive oil, and plenty of complex carbs from the potatoes. Add a nice amber, red, or brown ale and you are eating like a king and fueling like a pro.

This really was a lot like Thanksgiving! Except a whole roasting chicken costs about $6 and feeds a family of four. We even made chicken soup with the leftovers.

Happy Thanksgiving! We’ll be back with more recipes on Monday. Try this recipe yourself! Download The Feed Zone Cookbook’s Whole Roasted Chicken recipe.

The Feed Zone Cookbook cover image 250pwPlease order The Feed Zone Cookbook from your local bike, tri, or running shop or these booksellers:


The Feed Zone Cookbook Tester: DaveAbout Dave

As an athlete: I’m an all-round endurance athlete: I’m a decent swimmer, a recreational cyclist, and a somewhat competitive runner.

In the kitchen: The “recipes” I rely on have just a few ingredients and take under 15 minutes to prepare. My wife has told me many times that she expects to come home some night to find that I’ve turned into a bowl of pasta. I consider myself a breakfast specialist; if it’s got eggs, I can cook it.

How I fuel: I too often put off lunch and run or ride on an empty stomach over lunch; I’m no stranger to bonking.