Recipes in Feed Zone Portables cover rice cakes, two-bite pies, griddle cakes, waffles, baked eggs, sticky bites, rice balls, ride sandwiches, baked cakes, and cookies - fifty of them gluten-free and fifty of them suitable for vegetarians. To give you a taste of what Feed Zone Portables is all about we present below two recipes excerpted from the book.
Time› 20 minutes
1 cup coarse gluten-free bread crumbs
½ cup white rice flour
¼ cup ground almonds
pinch of ground nutmeg
1 tablespoon brown sugar
2 eggs, lightly beaten
¼ cup almond milk
1 large ripe banana
Heat the waffle iron.
Place the dry ingredients in a food processor and pulse quickly to combine.
In a small bowl or measuring cup, combine the eggs and almond milk and stir briskly. Pour this into the food processor, add the banana, and pulse. Batter should be smooth and somewhat dense.
Pour enough batter into each waffle form to nearly fill all the squares (the batter will expand when pressed). Cook until the outside of the waffle feels crisp. Repeat, using the remaining batter.
Makes 4 large waffles. Cut each waffle into quarters and top with your favourite spread(s) to make 8 mini waffle sandwiches. Let cool before wrapping.
In a recipe like this one, Gluten-free bread shortcuts some of the extra flours and makes for a unique texture. The water content of bread is somewhat lower than other carbs, though 43 percent is still well above pre-packaged foods.
Per Serving› Energy 112 cal, Fat 3 g, Sodium 60 mg, Carbs 17 g, Fiber 1 g, Protein 4 g, Water 43%
Basic Baked Eggs
Time› 10-15 minutes
2 tablespoons chopped cooked bacon
¼ cup grated parmesan
salt and pepper
Heat oven to 350 degrees. Thoroughly coat six cups of a standard non-stick muffin tin with cooking spray.
Carefully crack one egg into each muffin form. Position pan on the middle rack of the oven. To evenly cook the eggs, rotate the pan after 5-6 minutes, or when the eggs begin to turn white.
Bake until the whites set and the yolks look partially set (about 10-15 minutes total). Remove from the oven; the eggs will continue to cook while resting. Sprinkle with bacon or salt and pepper to taste.
While the eggs are resting, use a plastic knife to loosen them from the edge of the pan. Let cool to the touch before wrapping. Store extras in the refrigerator.
Per Serving› Energy 80 cal, Fat 6 g, Sodium 178 mg, Carbs 0 g, Fiber 0 g, Protein 7 g, Water 63%
Feed Zone Portables: A Cookbook of On-the-Go Food for Athletes, by Biju Thomas and Allen Lim with forewords by Taylor Phinney and Tim Johnson is published by VeloPress (2013, 288 pages)