Copyright © 2011 by Biju Thomas and Allen Lim All rights reserved. Printed in China. No part of this book may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, electronic or photocopy or otherwise, without the prior written permission of the publisher except in the case of brief quotations within critical articles and reviews. CONTENTS 3002 Sterling Circle, Suite 100 Boulder, Colorado 80301-2338 USA (303) 440-0601 Fax (303) 444-6788 E-mail [email protected] Foreword by Levi Leipheimer ix Distributed in the United States and Canada by Ingram Publisher Services Foreword by Timmy Duggan xi Introduction by Allen Lim xii Library of Congress Cataloging-in-Publication Data Thomas, Biju. The feed zone cookbook: fast and flavorful food for athletes / Biju Thomas and Allen Lim. p. cm. Breakfast 28 Includes index. ISBN 978-1-934030-76-9 (hardcover: alk. paper) Portables 82 1. Athletes—Nutrition. 2. Cooking. I. Lim, Allen. II. Title. Après 110 TX361.A8T56 2011 613.2024796—dc23 Dinner 170 2011028918 Desserts 250 For information on purchasing VeloPress books, please call (800) 811-4210 ext. 2138 or visit www.velopress.com. Basics 268 Text set in Stainless and Caecilia. Appendixes 296 Index 305 Acknowledgments 312 111213/10987654321 About the Authors 314 Credits 316 In the Feed Zone Lab In the Feed Zone Kitchen Recipes Not to Miss Portable Foods BREAKFAST MENU> Biju’s Oatmeal SAVORY> Sweet Potato Cakes Bacon Potato 8 FOOD TIMING 18 HOW WE USE MACRONUTRIENTS Mediterranean Pita Sweet Potato and Egg Cakes Boiled Potatoes Sweet Potato and What to eat and when to eat it . Carbohydrates, protein, and fat Burrito Rice and Eggs Spanish Tortilla Egg Burrito Ham and Cheese Burritos Allen’s PRE-WORKOUT> See Breakfast menu Sweet Potato Pancakes Rice Cakes Chicken Sausage Rice Cakes 19 BUILDING YOUR PLATE WORKOUT> See Portables menu Cashew and Bacon Rice Cakes Jalapeno and and select handhelds APRÈS MENU> Angel Hair with Bacon Potato Empanadas Buffalo Curry Empanadas POST-WORKOUT> See Après menu 20 FEED ZONE and Sweet Corn Chicken Fried Rice COOKING GUIDELINES Pasta Salad with Walnuts and Blue Cheese SWEET> Fig and Honey Rice Cakes Chocolate 10 HOW HUNGRY ARE YOU? Smart substitutions, good shortcuts, Lamb and Chickpea Stew Peanut Coconut Rice Cakes Almond and reasonable indulgences, cooked Counting calories and managing hunger Date Rice Cakes Orange Almond Macaroons and ready ingredients, recycling food DINNER MENU> Steak and Eggplant Salad Bacon Muffins Rice and Banana Muffins 13 DIVERGENT IDEAS ON DIET Jalapeno and Potato Empanadas Buffalo and Brown Rice Muffins Waffle Ride Sandwich 22 COMMON INGREDIENTS Carbohydrate, gluten-free, Sweet Potato Tacos Pizza with Spinach, Eggs, What you should know about and vegetarian and Anchovies Meatball Sliders Chicken Tikka rice, eggs, sugar, and salt At the Back Masala Flatiron Steak with Mustard Sauce 17 HYDRATION 272 How to make cooked and ready foods 26 THE ATHLETE’S KITCHEN DESSERTS MENU> Flourless Chocolate Cake 297 Nutrition for additions and alternatives What you need to get started 301 Conversions JUICING See Beet Juice recipe on page 113. “BIJU’S RECIPES ARE MIND-BLOWINGLY SIMPLE, BUT THEIR FLAVORS “ALLEN LIM HAS ALWAYS PREACHED EATING REAL, NATURAL FOODS AND QUALITY ARE AS GOOD AS A FIVE-STAR RESTAURANT. BIJU WILL AS THEY PROVIDE FAR MORE OF WHAT WE NEED FOR ENERGY AND INSPIRE YOU TO WANT TO COOK.” —Matthew Busche, RadioShack pro cycling team RECOVERY THAN ANY SUPPLEMENT. .” —Lucas Euser, Team SpiderTech vi CONTENTS | THE FEED ZONE COOKBOOK THE FEED ZONE COOKBOOK | CONTENTS vii SERVINGS> 6 TIME> 25 minutes When you have the time, dress up this basic recipe with Spiced Black Beans (page 284) and Bitter Greens (page 285). Fish Tacos Fish tacos are excellent year-round. Stock your freezer with frozen filets, which are affordable and readily available. Thin, firm filets like tilapia, snapper, or sole work especially well. Allow 12–24 hours to thaw the fish in the fridge and pat it dry with a paper towel prior to cooking. This allows the breading to cook up crispy and delicious. RICE 1 To make the rice: Put rice, water, and 1 cup basmati rice vinegar in a medium pot. Bring to a boil; turn down to a simmer and cover with a lid. 1½ cups water Let simmer until all the moisture is cooked 1 tablespoon white vinegar away, about 15 minutes. Turn heat off and let sit with lid on. FISH 2 To make the fish: Combine flour, taco ½ cup flour seasoning, and pepper in a wide bowl or 1 tablespoon taco seasoning deep plate. Dredge fish in flour. 1 teaspoon ground black pepper 3 Pour the oil into a sauté pan and turn 1 pound firm white fish filets heat to medium-high. Add fish; fry about 3–5 minutes per side or until light golden 1 tablespoon grapeseed oil brown. Set aside. 4 Warm the tortillas in a hot, dry pan, 12 corn tortillas one at a time, flipping after 1–2 minutes. 1 can (16 ounces) black beans, drained and rinsed Pile rice, beans, and fish on each warmed tortilla. Top with pico de gallo and greens, and garnish 2 cups loosely packed greens with lime wedges. lime wedges TIP Grapeseed oil is great for cooking fish because it doesn’t overpower or alter the flavor. If you don’t have it on hand, canola oil makes a good substitute. PER SERVING> Energy 424 cal Fat 8 g Sodium 967 mg Carbs 62 g Fiber 5 g Protein 27 g THE FEED ZONE COOKBOOK | DINNER 201 About the Authors finally as an instructor and consultant to BORN IN THE PHILIPPINES, DR. ALLEN LIM and Lance Armstrong—controversial the industry, writing menus and helping began watching and helping his parents and inspiring winners of cycling’s most to start restaurants around the country. (who are originally from China) cook in the prestigious race. However, he had another great passion— kitchen at the age of four—the same age Through these experiences, Lim has cycling. Growing up in Colorado in the 1980s that he taught himself to ride a bicycle. By come to know firsthand the complexity meant that he was surrounded by many of age eight, Lim’s affinity for food and cycling of sport—an arena where ambition, the greats of American cycling, including was in full bloom. He began spending emotion, and culture can both fuel and the 7-Eleven team and a generation of young hours on his dirt bike roaming the streets oppose the practice of science, innovation, cyclists who went on to define the sport. just outside of Los Angeles and teaching and fair play. These dichotomies have led In an attempt to marry his two greatest his parents classic Western recipes, like Lim to look for ways to redefine his love passions, Biju began to work with various the Denver omelet, picked up at sleepover for cycling and food as a legitimate tool for cycling- and sports-related fund-raisers and parties with his American friends. social change—a conversation he is eager events. This led him to Andy Hampsten, This merging of cultures eventually led to discuss on a ride or at the dinner table. then to Jonathan Vaughters and an early Lim to search for ways to turn his love for BORN IN SOUTH INDIA, BIJU THOMAS Garmin pro cycling team, where he cycling and food into a legitimate career— first came to the United States at the age befriended Allen Lim. a search that culminated with Lim earning of three. Part of a large extended family, Through those relationships, Biju his doctorate in 2004 in the Department including five siblings and several cousins, has cooked and shared his love of food of Integrative Physiology at CU Boulder. he learned to love food by watching his with many top cyclists, including Lance Having worked almost exclusively with mother and grandmother cook for and Armstrong; Levi Leipheimer; Tommy professional cycling teams since 2004, feed large groups with ease. The entire Danielson; Christian Vande Velde; and Dr. Lim was the director of sport science family found joy and comaraderie in a new generation of riders, including for the RadioShack professional cycling cooking, constantly upstaging one another Ben King and Matt Busche. team for the 2010 and 2011 seasons in the kitchen. Biju contributes to MapMyRide and to and formerly held the same title for the A self-taught chef, Biju soon discovered other online media and various magazines Garmin professional cycling team. He has he had a deep passion for cooking. He while doing TV spots and heading up the unique distinction of being the only began working in restaurants at age 15, workshops and classes—all the while doing American scientist to have worked and moving quickly to the top of his field as his best to remain a skinny chef on the cooked at the Tour de France, guiding an in-demand chef in Colorado, and then roads around Boulder, Colorado. countless riders, including Floyd Landis “ I WISH BIJU HAD COOKED FOR ME ALL THOSE YEARS I RACED “ SOME OF LIM‘S FOODS ARE SCIENTIFIC AND OTHERS JUST FEEL BECAUSE IT WOULD HAVE MADE ME FASTER.” GOOD, BUT ONE INGREDIENT WAS ALWAYS PRESENT: PASSION FROM —Axel Merckx, former pro cyclist, Olympic medalist, and Belgian national champion THE ASIAN EQUATION.” —Christian Vande Velde, Team Garmin-Cervélo 314 ABOUT THE AUTHORS | THE FEED ZONE COOKBOOK THE FEED ZONE COOKBOOK | ABOUT THE AUTHORS 315 HEALTH & FITNESS / NUTRITION > $24.95 THE FEED ZONE COOKBOOK is a no-fuss guide to preparing good food that will change the way endurance athletes eat.