Rescue Hydration Mix by Skratch Labs

Posted on April 09, 2015 by Allen Lim, PhD | 0 Comments

Health agencies refer to the formula in our Rescue Hydration Mix as an “ORS,” which stands for “Oral Rehydration Solution” or “Oral Rehydration Salts.” An ORS is a drink specifically intended to rehydrate children and adults who are dehydrated from diarrhea. Compared to common sports drinks, our Rescue Hydration Mix, which is based on recommendations developed by the World Health Organization (WHO), contains more sodium, less sugar, as well as and a small amount of zinc. Unlike the WHO formula, however, our mix also includes the use of real fruit and higher quality electrolytes for taste and function without any of the excess flavoring agents, artificial sweeteners, coloring agents, or emulsifiers found in some commercially available oral rehydration solutions. Use Rescue Hydration mix as a non-synthetic alternative to oral rehydration solutions laden with excess ingredients, to rehydrate anytime you or your kids need to quickly replace water and electrolytes.

The Story Behind Rescue Hydration Mix
We developed our Exercise Hydration Mix to rehydrate people when they’re sweating without the insult of neon colors and excess ingredients common to many sports drinks. But sweating isn’t the only way that people can become dehydrated.

Dehydration is also a huge problem when people, especially kids, are sick and experiencing diarrhea. In cases of diarrhea, large amounts of fluids and electrolytes can be lost when the intestinal wall becomes impaired due to a virus or bacteria. The result is that water and important electrolytes like sodium spill from inside the body across the intestinal wall into the gut and down the bowels where dehydration eventually announces itself in an explosive crescendo. As uncomfortable as this might be, it’s not the discomfort of diarrhea that is the issue; it’s the risk of death from dehydration and the loss of electrolytes. In fact, the World Health Organization (WHO) and the United Nations Children’s Fund (UNICEF) report that in developing countries dehydration due to diarrheal diseases is the second leading cause of death in children under five years of age – deaths that are easily preventable with the use of Oral Rehydration Salts (ORS) (1, 2, 3).

Oral Rehydration Salts (ORS) are powdered mixes containing a relatively high amount of sodium and a little bit of sugar or glucose that, as the name implies, rehydrates people by optimizing the replenishment of water and electrolytes (1). The mechanism behind an ORS is relatively simple. Not only does an ORS help replace what is lost, the addition of sodium and glucose to water actually helps improve the transport of water across the small intestine, or gut, back into the body.

The water we drink can move across the intestinal wall into the body in two ways. The simplest way is passively through a process called osmosis. Osmosis is driven by the difference in the concentration of dissolved molecules or solutes on either side of the intestinal wall. The important fact to understand is that water moves from the side with the lower solute concentration to the side with the higher solute concentration. The solute (or molecular concentration) of a solution is measured as a solution’s osmolarity (Osm/L). The osmolarity inside the body is measured as blood osmolarity, which is normally about 280 mOsm/L. Thus, if someone drinks a solution with an osmolarity lower than blood (<280 mOsm/L), water will move passively from inside the gut into the body (low to high). Likewise, if someone drinks a solution with an osmolarity greater than blood, water will move from inside the body into the gut, potentially causing bloating or diarrhea. This highlights one of they key problems with osmosis; that water movement depends on a favorable concentration gradient, which may or may not be present depending upon what someone is drinking or eating.

Fortunately, water transport into the body can also be facilitated by the active co-transport of sodium and glucose. When sodium and glucose are present, they are actively transported together across the small intestine into the body through the use of energy requiring pumps, which also opens a channel for the entry of water. Specifically, for every 2 molecules of sodium and 1 molecule of glucose that are transported into the body, 210 molecules of water are also transported (4). Thus, the addition of sodium and glucose to a solution greatly improves the movement of water back into the body – an extremely simple remedy that can literally save lives.

Because of this, the World Health Organization has provided guidelines for the production of Oral Rehydration Salts. These guidelines are part of the public domain and are used to help encourage the production of a cost effective ORS for developing countries and the general population (3). They call for specific amounts of sodium (1700 mg/L), potassium (784 mg/L), glucose (13.5 g/L), and zinc (10 mg/L) at an osmolarity lower than blood (245 mOsm/L). Sodium and potassium replace the two most important electrolytes lost due to diarrhea, while the addition of glucose along with sodium improves water re-absorption. Finally, zinc has been shown to help prevent diarrhea and is now considered a critical ingredient in the formulation of ORS. While the mechanism behind how zinc works is not entirely clear, it’s thought that zinc improves immune function at the intestinal wall, helping to repair the initial intestinal damage or insult causing the diarrhea (5, 9). All said, the ultimate goal is a high sodium, low sugar, low osmolarity drink that facilitates water and electrolyte replenishment and absorption by both osmosis and the active transport of sodium and glucose while also providing small amounts of zinc for improved gut health.

While the guidelines provided by the WHO are profound and extraordinarily important to public health, the biggest problem with ORS is the taste. Making ORS exactly to WHO specifications results in a taste profile that we can only describe as a chalky sweat with slightly bitter and metallic notes. It may be for this reason that in the United States, it's common to find that many  commercially available ORS use less sodium (1000-1200 mg/L) and include artificial sweeteners, flavoring agents, chemical colors, and emulsifiers in their formula. This raises the osmotic pressure of some commercially available ORS from the osmolarity recommended by the WHO (245 mOsm/L) to values greater than blood (> 280 mOsm/L)*, which hampers functionality in an attempt to improve the look and palatability. The irony is that, we feel, these ingredients only marginally improve the taste, masking the salt and electrolytes with a synthetic and unnatural flavor by using ingredients that aren’t recognized by the body and that may contribute to additional gastrointestinal distress due to the higher osmolarity.

This problem of excess synthetic ingredients was the same problem that we at Skratch Labs experienced with sports drinks – a problem that motivated the formulation of our Exercise Hydration mix. Thus, we saw an opportunity to not only improve the taste of the WHO ORS formula but to eliminate the excess chemicals used by some manufacturers of ORS. We didn’t want our kids, our loved ones, or ourselves to be drinking something when they were sick that was akin to a toxic waste dump. More importantly, we knew we could help and we wanted to help.

This hit home for us when our friend, Audie, a Peace Corp worker in Mozambique asked if we could donate some drink mix to the village she lived and worked in. What we learned from Audie was that the kids in her village wouldn’t drink the WHO formula that they were provided by relief agencies because of the taste and she needed an alternative. So when Audie’s family went to visit her in Mozambique we sent as much of a high electrolyte and low sugar drink mix as they could deliver to try. That little trial was a huge success. Both the kids and adults loved the mix and when a number of the kids became sick with diarrhea, it proved highly effective as a remedy to treat their dehydration, not just because of the high level of electrolytes but because they actually wanted to drink it.

That experience pushed us to consciously formulate a product that more closely met the guidelines set forth by the WHO. In doing so, we learned that the formula recommended by the WHO was a balance between cost and efficacy. It’s a formula that not only has clinical relevance; it’s a formula that also has to be made cheaply in developing countries. Not bound by cost, we decided to make a formula that met the WHO guidelines but that used more of the very expensive and preferable citrate based salts like sodium citrate and potassium citrate instead of relying on cheaper chloride based salts like sodium chloride and potassium chloride. We had previously discovered that, for some athletes, high amounts of chloride could be irritating to the gut when we used those salts to make our sports drink. We also focused on the taste of our formula using real fruit for flavor and a ratio of cane sugar and glucose that helped improve the taste and enhance the absorption of sugars (6).

The result was our Rescue Hydration Mix - a formula with 1500 mg of sodium, 500 mg of potassium, 17 g of glucose (32 gram total sugar), and 10 mg of zinc per liter of water with an extremely low osmolarity of 225 mOsm/L*. By avoiding excess ingredients, we were able to make our drink slightly sweeter than the WHO formula, by using real sugar instead of artificial sweeteners, and still have a significantly lower osmolarity than either the current WHO formula or other pediatric electrolyte solutions. At the same time we kept the appropriate ratio of glucose to sodium in the mix to maximize water absorption by the co-transport of glucose and sodium (4). Finally, we lowered the overall electrolyte content slightly compared to the WHO formula to improve the taste, while still using significantly more electrolytes than similar commercially available ORS. Ultimately, by not being constrained by cost, we were able to make subtle changes that we believe improve on the WHO guidelines with respect to taste and function.

Although our Rescue Hydration Mix was specifically based on the WHO guidelines for kids and adults experiencing dehydration due to diarrhea, many of our customers have found that the high sodium and lower sugar content also make it a great product for use when dehydrated for any reason. What we know is that while most sports drinks and electrolyte replacement products are not optimized for the dehydration associated with diarrhea, we have found, like many of our customers, that our Rescue Hydration Mix is very effective for remedying other forms of dehydration not associated with diarrhea - a fact that is often shared with us by many late night revelers.

Ultimately, our Rescue Hydration Mix with its high sodium and relatively low sugar content is designed to improve the absorption of water and electrolytes back into the body. At 1500 mg of sodium per liter, our Rescue Hydration Mix has about twice the sodium of our Exercise Hydration Mix (720 mg Na+/L) and about half as much sodium as our Hyper Hydration Mix (3500 mg Na+/L). Given that sweat sodium can be highly variable (7), for those who lose more sodium than either our Exercise Hydration Mix or other sports drink formulas provide, our Rescue Hydration Mix can be a great way to replace lost sodium especially after a bout of exercise that causes a large fluid and sodium loss.

The one caveat is that our Rescue Hydration Mix contains 45% of the USRDA for zinc (5 mg per 500 ml serving & 10 mg per liter). While a number of papers have shown that zinc can be important to immune function when sick or for general health (8, 9), it’s important to realize that drinking too much of our Rescue Hydration Mix when not sick may lead to consuming an inappropriate amount of zinc. Chronic (60-450 mg per day) or acute over-ingestion (>450 mg) of zinc can result in nausea, vomiting, a loss of appetite, abdominal cramps, diarrhea, and headaches (10, 11). The Food and Nutrition Board (FNB), lists the upper daily limit of zinc in infants to young adults at a range from 5 to 34 mg (7-12 mo = 5 mg, 1-3 yrs = 7 mg, 4-8 yrs = 12 mg, 9-13 yrs = 23 mg, 14-18 yrs =34 mg) and adults at 40 mg (10). For an adult, to reach this upper daily limit, one would need to drink 4 liters or 8 x 16.9 ounce servings of our Rescue Hydration Mix in one day. For that reason, we don’t recommend that anyone drink more than 8 servings of Rescue Hydration Mix per day. Simply put, it is not an alternative to our Exercise Hydration Mix or Hyper Hydration Mix when high volumes of fluid are required during activity.


In summary, we designed our Rescue Hydration Mix to help kids and adults who are dehydrated due to diarrhea. We developed our mix when we realized the importance of ORS to public health, especially in developing countries and saw room to improve the taste of the WHO formula while eliminating the excess ingredients common to a number of commercially available formulas. The net result is an ORS that we believe tastes better and that does not contain excess ingredients like emulsifiers, coloring agents, flavoring agents or artificial sweeteners, giving it an extremely low osmolarity. That low osmolarity combined with the addition of sodium and glucose ensures the rapid absorption of water by both passive (osmosis) and active mechanisms (facilitated transport). Because other drink mix formulas are not designed specifically to deal with dehydration associated with diarrhea in either kids or adults, our Rescue Hydration Mix fills a very unique market and need. That said, our Rescue Hydration Mix can also be used in any situation that involves severe dehydration. But since our Rescue Hydration Mix contains zinc, which has been shown to be important to the cessation of diarrhea by enhancing immune function in the gut, no more than 8 servings of our Rescue Hydration Mix is recommended per day. Like our other drink mixes, this product fits our mission to provide people with products that help them take care of themselves and their families. While we started Skratch Labs because we care about sport and performance, the reality is we care a lot more about people and their health.

Allen Lim, PhD


1. End preventable deaths: Global Action Plan for Prevention and Control of Pneumonia and Diarrhoea. World Health Organization / The United Nations Children’s Fund (UNICEF), 2013.

2. Diarrhoea: Why Children are still dying and what can be done. World Health Organization / The United Nations Children’s Fund (UNICEF), 2009.

3. Oral Rehydration Salts: Production of the new ORS. World Health Organization / The United Nations Children’s Fund (UNICEF), 2006.

4. Wright, E. M., & Loo, D. D. (2000). Coupling between Na+, sugar, and water transport across the intestine. Ann N Y Acad Sci, 915, 54-66.

5. M Imran Qadir, A Arshad, B. Ahmad. Zinc: Role in the management of diarrhea and cholera. World J Clin Cases. 2013 July 16; 1(4):140-142.

6. Jeukendrup, A. E., & Moseley, L. (2010). Multiple transportable carbohydrates enhance gastric emptying and fluid delivery. Scand J Med Sci Sports, 20(1), 112-121.

7. Shirreffs, S. M., & Maughan, R. J. (1997). Whole body sweat collection in humans: an improved method with preliminary data on electrolyte content. J Appl Physiol, 82(1), 336-341.

8. Maywald, M., & Rink, L. (2015). Zinc homeostasis and immunosenescence. J Trace Elem Med Biol, 29, 24-30.

9. Basnet, S., Mathisen, M., & Strand, T. A. (2014). Oral zinc and common childhood infections-An update. J Trace Elem Med Biol.

10. Lewis MR, Kokan L. Zinc gluconate: acute ingestion. J Toxicol Clin Toxicol 1998;36:99-101. 

11. Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc . Washington, DC: National Academy Press, 2001. 

*Osmolality in mOsmol/kg, which is used synonymously with osmolarity measured in mOsmol/L, was measured at the Applied Exercise Science Laboratory in the Department of Integrative Physiology at the University of Colorado at Boulder using a Wescor VAPRO® Vapor Pressure Osmometer, manufactured by EliTech Group Solutions, Princeton, NJ using commercially available oral rehydration solutions purchased at a local grocery store. 2015.

View the full Rescue Infographic by Human Design

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Posted in Science

Skratch Labs Cookie Mix :: Permission to eat a Cookie

Posted on January 14, 2015 by Allen Lim, PhD | 1 Comment

In Malcom Gladwell’s book “David and Goliath,” Gladwell describes the defeat of the monstrous Goliath by the weaker David, not as an improbable underdog victory, but as a highly misunderstood sure thing. Despite seeming weaker with only a rock and sling to defend him, David was likely a professional “slinger,” not just a simple sheepherder packing the ballistic power and accuracy of a 45 magnum. In contrast, Goliath, despite appearing bigger and stronger, probably suffered from acromegaly – a pituitary tumor, which can result in excess growth and double vision – making Goliath slow, clumsy, and a total mismatch compared to the quick and nimble David.

Like any misconception, outside appearances don’t typically reveal the truth. And while the story of David and Goliath might seem entirely disconnected from the idea of eating a cookie instead of a pre-packaged energy bar, the reality is that when it comes to taste and performance, our experience has been that in the right context, the simple and unassuming cookie is generally the better bet.

At first mention we often think of a cookie as a treat or a dessert – a guilty pleasure that connotes bad behavior that we sneak into our mouths when no one is looking. Rarely does a cookie impart the idea of health and fitness. For most, it’s a decadent snack, not a performance fuel. Even worse, when I was a teenager in need of food to fuel my long rides or Boy Scout hikes, I use to feel embarrassed when I would pull cookies or weird Chinese snacks out of my pocket when my friends pulled out their PowerBar®. I had it in my head that if I wanted to optimize my performance or fit in, I had to use products that were specifically engineered to make me better, faster, and stronger. It was a false belief.

To be clear, we did not design some new food with the intent of optimizing athletic performance or health. We set out to help people make really delicious cookies - to make the process of making cookies from scratch more convenient and foolproof with an end product no different than a more time consuming and error prone homemade cookie. While our cookie mix is not a ready to go solution it does go a long way in getting folks into the kitchen to bake when they normally wouldn’t. It’s a little bit of effort paired with a little more ease and confidence. It’s something we wanted to take on because even if we didn’t set out to design a better food, it just so happens that for a number of reasons, a freshly prepared cookie is better for athletic performance and health than many prepackaged energy bars. Plus, let’s face it, we all love cookies.

With that in mind, compared to prepackaged energy bars, a freshly prepared cookie from scratch has a similar nutritional profile, contains more moisture, has fewer and simpler ingredients, and tastes better. At the most basic level, when I study the nutritional panel and ingredient list of many prepackaged energy bars I find it difficult to justify how they are different than what I might put in a batch of cookies made from scratch. But there’s more than just nutrition at play here. There’s also form and function. With respect to form, a cookie is portable, small, and easily wrapped making it just as easy to eat, once prepared, as anything that comes in a package. Functionally, a cookie has a higher moisture level, making it easier to chew, swallow, and digest. In addition, consuming solid food that actually needs to be digested, helps to ensure that the rate at which fuel empties from the stomach (gastric emptying) doesn’t outpace the rate at which the small intestine can absorb fuel (intestinal absorption). This goes a long way to preventing gut rot and to keep a slow trickle of energy entering the body continuously during hard exercise. Lastly, keeping the ingredient list minimal and avoiding synthetic agents minimizes short-term mal-absorption and any long-term harm we may be inadvertently exposing ourselves to.

The real benefit of a cookie compared to a dry prepackaged food is taste. While this might seem self-evident, it’s important to recognize something less evident – the fact that the physiology of digestion begins when we smell and see beautiful food. When that happens, there are a host of physiological changes that ensue, which range from the release of various hormones and enzymes to changes in blood flow and the up-regulation of transporters that prepare us for the absorption and use of nutrients. When something appeals to us, our senses know there is something tangibly different, even if intellectually, those differences are marginal. The bottom line is that the human brain, especially when it comes to food, is much better at believing than reasoning. It’s a fact that can be a positive or a negative. Most prepackaged foods are designed to trick us into thinking they are delicious and good for us, when they are in fact bad for us with a shelf life designed to survive the apocalypse. With this in mind, the question I always had is why not just eat the real thing? Why not eat something that we naturally know is delicious and maybe even a bit decadent, when we need real fuel quickly and efficiently?

The irony is that just like cookies, most people aren’t eating prepackaged energy bars in the context of a physically active lifestyle or to enhance their athletic performance. They are overeating these prepackaged products as convenient snacks because they think that they are better for them than something like a cookie. The reality is that like so many of our food options, there is no better or worse. It’s not really about whether David and Goliath were actually well matched or a mismatch. In the end it’s context that matters. It’s a game of rock, paper, and scissors. And depending on the context, kale or a cookie may be the optimal choice.

Ultimately there’s no bad food, just bad behavior. So in the context of the right behavior – of a physically active lifestyle, of hard work, of freshly prepared foods, we hereby give you permission to have a cookie – to give yourself a little reward for making an effort to be better.


Allen Lim, PhD


Posted in cookie mix

Gluten Free Chocolate Chip Cookies

Posted on January 14, 2015 by Skratch Labs | 0 Comments

If you love the idea of using cookies as a great real food alternative to prepackaged energy bar, but can't use our Cookie Mix because you follow a gluten free diet you're in luck!

Watch the video below and download the complete recipe details for free right here

Posted in cookie mix, Recipes

Mushroom Pecan Stuffing and Pâté

Posted on November 29, 2014 by Skratch Labs | 0 Comments

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:

  • 1lb sliced mushrooms
  • 1 cup pecan pieces
  • 1/2 an onion, diced.

Saute until the mushroom edges begin to brown.

Next, add:

  • 6oz baby spinach
  • 1 cup cooked potato skins
  • 1 cup cubed bread (gluten free bread will work too!)
  • 1/4 cup olive oil
  • 1 tablespoon of herbs: Thyme, Sage, or Tarragon.

Saute thoroughly, then add a sprinkle each to your taste any combination of:

  • Celery salt
  • Ground pepper
  • Old bay seasoning
  • nutmeg
  • salt
  • grated parmesan cheese

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!


Posted in Recipes

A Real Food Replacement for Energy Gels

Posted on November 04, 2014 by Skratch Labs | 0 Comments

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. 


Feed Zone Portables Chocolate & Sea Salt Sticky Bites


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


Mixing Instructions

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



Posted in Recipes

Skiing and eating adventures in Chile!

Posted on October 24, 2014 by Skratch Labs | 0 Comments

Donny Roth is a Skratch Labs ambassador who believes in human-powered skiing (climbing to the top vs. using a chairlift). He believes there is more to skiing than simply going down hill. It's not all about the down, nor is it all about the up. Skiing and guiding for Donny is about the adventures, education and experiences. The following blog, written by Donny, sheds light on what a week of skiing and eating in Chile is like. 

Very few people go all the way to Chile to ski for a day.  Most folks come down for a week or so.  The most common trip I guide is skiing several volcanoes over a week.  We spend a little time each day learning new skills or refreshing techniques from the past season.  Everyone gets a refresher on beacon use and skins, and most everyone uses ski crampons for the first time.  What most people don't expect is how much emphasis I put on food, nutrition and hydration.  

There is a huge difference between skiing for a week and skiing for a weekend.  People like going to the office on Monday feeling a little worked from the weekend's activity. The sore quads and core sort of adds a little value, like you got the most for your money.  Trying to ski everyday for a week is much more like a stage race then a crit. If you bonk early on, you spend the rest of the time trying to catch up.  This isn't the best way to get the most out of your week long skiing vacation.

There are numerous challenges to eating well in Chile, which makes it an adventure of its own!  The first is that there is nothing close to a Whole Foods or other markets that stock every type of pre-packaged or pre-prepared food imaginable. Simply running into a store and picking up things that look like portables is not an option.  The only things available ready-made will be cookies, candy bars, empanadas and sopapillas – which can be delightful, I must admit.  To eat well, one has to make their own portables.  This is where the adventure begins. First, ingredients can be limited and inconsistent.  What you find in Santiago will be much different than what is found in Puerto Montt in the south.  Looking for organic berries in the middle of winter?  Ha!  Forget it.  Your favorite hot sauce?  Hope you got it through customs.  The other hurdle is that kitchens can be very, very different from place to place.  Some places challenge your image of a kitchen entirely. It is for these reasons that I travel with a small kitchen kit – everything from knives and cutting boards to baking pans and muffin tins.  Sometimes I even have my camping stove as backup.  

These obstacles can be overcome, with a little planning,  When my clients are going to ski everyday, averaging between four and five thousand vertical feet of climbing each day, then we need to consume calories.  Consuming 2000 calories of candy bars and empanadas would be gross.  It’s for these reasons that we make portables from scratch. Its been said that a picture is worth a thousand words. To give you a better visual and idea of what it’s like skiing and living in Chile, here are some photos and descriptions that capture some of the adventures of cooking in Chile.  After eleven winters in Chile, I really look forward to the challenge of cooking real food. Each season I continue to be pushed to think outside the wrapper.



This is one of my favorite vegetable markets in the country. In the major cities there are big supermarkets, which look identical to big U.S. chains, but the produce tends to on the very commercial scale – local and organic hasn't caught on yet.  These veggies are at least local and fresh.


 This is a sampling of typical touring food. Far-left: Baked eggs with breadcrumbs, bacon and cheese. Top Pan: Rice cakes with peanuts, chocolate chips and a touch of manjar; Center Plate: Spinach frittatas. Far Right Pan: Bacon bread bars.  


These are some of the special moments. When the owners of the hotel let me share their kitchen, which meant I got to learn new recipes and partake in making these cookies, along with this little girl.


Cooking on a wood-fired stove is actually pretty fun and not as hard as I thought it would be.  But it's certainly not instant heat!


Empanadas! This is the national food of Chile. They are traditionally filled with beef, onions, half a hard-boiled egg and one olive. I don't find this to be the most palatable while touring, but the concept is the ultimate portable. I like them filled with a spiced pear filling. Awesome!


This isn't typical, but it is a possibility. Sometimes the kitchen is a tent. Freeze-dried food sucks, unlike the views. It takes a little prep and planning; but we still eat well up here.


 Breakfast while camped just below snow line.  Warm oatmeal and real coffee to start the day.


After cooking on camping stoves and wood stoves, I feel like a hero in even the simplest kitchen.  A morning feast means the clients have no excuses.  Eggs over quinoa and topped with cheese and veggies, fresh frittatas for the way out the door and chocolate for later.

Sweet Rice Porridge: A Delicious Feed Zone Breakfast

Posted on September 29, 2014 by Skratch Labs | 0 Comments

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

Servings: 2


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

Posted in Recipes

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