This is one of Chef Biju's all time favorite recipes during the holidays and colder months. It's super versatile and can be made into a very quick "dressing" or blended into a brilliant all vegetarian pâté.
We're using potato peels as a major ingredient to add some extra nutrients and flavor. Keep about 1 cup of thick peels from sweet or regular potatoes, and cook them until tender in salted water, drain and set aside until you're ready to make this delicious recipe.
None of the quantities need be to exact, this is the perfect recipe to just use whatever you have around. Leftovers will also freeze well for a quick lunch.
Bring a large, deep pan to medium high heat, no oil!
Add to the pan:
Saute until the mushroom edges begin to brown.
Saute thoroughly, then add a sprinkle each to your taste any combination of:
Remove from the pan at this point and use as a stuffing or dressing!
For a pâté fold in 1/4 cup of goat or cream cheese and cook on low heat until thoroughly incorporated. Blend in a food processor until creamy, spread over grilled bread or serve with crackers. It's also a great sandwich spread! Yum!
Most athletes are used to eating gels, even if they provide a small dose of GI distress. A Sticky Bite uses everyday ingredients to deliver that sweet kick you crave, but in a more palatable way. Even more importantly, the higher moisture content in the sticky bite allows the body to more quickly absorb energy than a highly concentrated over-engineered sports nutrition product, which draws water away from the body to dilute the energy gel. For more information on this topic and why many athletes are switching to #RealFood we suggest reading the first 55 pages of the Feed Zone Portables book.
Try making these Chocolate & Sea Salt Sticky Bites!
Chocolate and Sea Salt Sticky Bites are an athlete favorite for their one-bite combo of salty sweetness. In the video below, Chef Biju Thomas shows you a few tips and tricks in how to make them.
1 cup uncooked sticky rice
1/2 cup uncooked rolled oats
2 cups water
1 table spoon brown sugar
2 tablespoons bittersweet chocolate (chips or shaved)
1/4 teaspoon vanilla extract
dash of salt to taste
1) Combine oats, rice and water with a dash of salt in a rice cooker and cook. Let cool to the touch
2) In a medium bowl, combine the cooked rice and oats with the remaining ingredients. Stir to incorporate the flavor throughout the sticky mixture
3) Press into an airtight storage container or shape as individual bites, Sprinkle with chocolate and salt (careful not to add too much salt here...a little goes a long way)
Storing / Wrapping: Sticky bites can be stored in the fridge in an airtight container or individually wrapped.
Storage: Press the sticky mixture into a shallow airtight container and top with plastic wrap. Simply cut and wrap the bites as you need.
Wrap: Place a heaping tablespoon of the sticky mixture on a small piece of plastic wrap. Press into a shape like an ice cube or spoon. Roll plastic wrap lengthwise and then twist the ends like a hard candy wrapper.
Download a pdf of the Chocolate Sea Salt Sticky Bites recipe here
Sweet Rice Porridge is a clever recipe from The Feed Zone Cookbook 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, get creative and have some fun with the flavors— and you’ll enjoy a tasty, simple breakfast that will power-up your morning workout.
This porridge recipe is also a great way to put leftover rice to good use.
Timing: 5-10 minutes
1 1/2 cups milk
1 egg yolk
1 cup cooked rice
1 ripe banana, sliced
1 teaspoon vanilla extract
1 teaspoon brown sugar
2 tablespoons brown sugar
dash each of salt and ground cinnamon
fresh berries (optional)
Mixing / Serving
1. Whisk together milk and egg yolk in a medium pot, then heat gently
2. Add the cooked rice, banana, vanilla, brown sugar, salt and cinnamon. Cook and stir for 5-10 minutes or until mixture comes to a gentle boil.
3. Transfer to a bowl or plate and top with fresh berries/fruit, if desired.
You can download this recipe for free...really for FREE...Here.
Allen and Biju have put a gluten-free spin on the classic fig cookies that many of us grew up eating. These rice 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, craisins or dates instead.
SERVINGS: About 10 rice cakes
Timing: 25-30 minutes
2 cups uncooked calrose rice or other medium-grain “sticky” rice
1 1/2 Cups Water
1 Cup toasted pecans
1 cup chopped dried figs
2 tablespoons honey
Brown Sugar (optional)
1. Combine rice and water in a rice cooker
2. To toast the nuts: Heat oven to 350 degrees. Place the pecans on a baking sheet and toast 8-10 minutes. Stirring after 5 minutes.
3. In a large bowl, combine the cooked rice, pecans and figs. Add the honey and stir thoroughly. Add more honey to taste, if desired
4. Press mixture into an 8 or 9 inch square pan to about 1 1/2-inch thickness and sprinkle with brown sugar, if desired.
Cut and wrap the individual cakes. Enjoy!
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!
TIME: 20 minutes
1 cup almond flour
¼ cup milk or water
2 tablespoons cooking oil
1 tablespoon honey or
a dash each of ground cinnamon and salt
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
Spicy, Vegetarian, Low Carb, High Protein, Gluten Free, Delicious.
This is one of Chef Biju's favorite winter soups and, while it's darn near impossible to spell, it's also a great combination of flavors and textures that he craves whenever the temperature dips. It's a deep red and pungent classic Korean restaurant favorite, brought out in bubbling hot clay pots with eggs cracked right into the broth, cooking while it sits at the table.
This also just happens to be one of the best low carb, high protein soups which will keep you feeling very full while watching your weight over the winter.
Your belly will welcome the addition of fermented Kimchi and some sour notes to mix up the routine, while adding more probiotics "good bacteria" into your diet. Kimchi has been known for years as one of the "worlds best diet foods."
You can get great quality Kimchi at any Asian market, and most natural markets now will carry some as well. There are many different types of Kimchi, with different vegetables and some that much hotter than others, so make sure to experiment and find the right balance that works for you.
For this recipe we'll keep it vegetarian and a medium level of spice with soft custardy tofu and an egg cracked in. Feel free to adjust to your own preferences.
Makes approximately 4 serving of 2 cups each:
- 185 Cal
- 9.5g Fat
- 10g Carbohydrates
- 16g Protein
- 2 cups Kimchi, chopped into bit sized pieces
- 1 package of soft or "silken" tofu
- 1 quart low sodium stock (any type will work)
- 1 tablespoon white or red vinegar
- 1 tablespoon liquid aminos or low sodium soy sauce
- 2 jalapenos chopped
- 1 scallion cut into bit sized pieces
- 1 tablespoon GoChuJang (Korean Chili paste) or Sriracha
You can very simply mix Kimchi and vinegar together, then add the stock and tofu. Then add in any other chopped vegetables, soy sauce, or chili sauce and bring to a low rolling boil, adjust salt to taste and then add the cracked eggs and let them cook until the whites set.
Enjoy the yumminess!
Fruitcake seems to get a bad rap. Sure, it's comprised mostly of unnaturally colored things, has a clawing sweetness, and a completely strange combination of flavors and textures, but the more we thought about it, the more we realized that Fruitcake really is one of those amazing nutrient-dense foods that can be perfect for any endurance athlete. Okay, maybe you don't want to be eating it alongside a big meal, but definitely try this recipe the next time you go for a long hike or get out on your bike.
The problem with most fruitcake recipes out there is that they are too complicated and contain way too many ingredients. As Thoreau said about life in general, Simplify. Here is Chef Biju's take on a simpler and healthier version that starts out with the crazy idea of only adding fruits and nuts that you actually like eating. Crazy, right? To keep in line with the "fruitcake for athletes" thing, we've skipped the rum and candied neon-bits-of-yuck and kept the sugar to a minimum.
Plan ahead for this one- The night before place 1.5 cups of your favorite combination of dried fruits and nuts in a large bowl, cover in orange juice and soak overnight in the fridge. If you don't know what your favorite combo is you can simply use a trail mix recipe that you like!
Preheat oven to 300 degrees F.
In a large bowl whisk together:
Then blend in one at a time:
Line the bottom of a 6-8" cake pan with parchment or wax paper, pour in the batter and bake on the center rack for about 90 minutes, or until a knife poked into the center comes out clean. Enjoy, and don't forget the velvet bow!
Makes 8 servings, at about 200 Cal each.