Our friends at Skratch Labs are obsessed with creating the best nutrition products – ones that taste great, that are made from real all-natural ingredients, and that are designed to optimize performance and health on the bike or off. Their famous Skratch Labs hydration drink mix can be found in our stores and on Performancebike.com, including their classic Exercise Hydration Drink Mix and their new Everyday Hydration Drink Mix (formulated with fewer calories). But Skratch Labs is also known for their real food recipes that you can make at home, collected in the aptly named “The Feed Zone Cookbook”.
The Feed Zone Cookbook provides 150 delicious recipes that even the busiest athletes can prepare in less time than it takes to warm-up for a workout (110 of them are or can easily be made vegetarian). With simple recipes requiring just a handful of ingredients, Biju Thomas & Allen Lim show how easy it is for athletes to prepare their own food, whether at home or on the go. To get a taste of what’s inside, the folks at Skratch Labs let us share 2 of their most well-known recipes below – Allen’s Rice Cakes and Biju’s Oatmeal. Give them a try and you’ll be hooked.
Allen’s Rice Cakes
Allen Lim started making these rice cakes at training camps and races to give riders something savory and fresh to eat while on the bike. They became a huge hit since almost everything the riders ate was pre-packaged and sweet. Not only are these rice cakes delicious, they also provide a consistent energy source that doesn’t upset the stomach.
TIME> 30 minutes
- 2 cups uncooked calrose or other medium-grain “sticky” rice [TIP: We always use calrose rice, a strain of medium-grain rice common in Asian cooking. This variety cooks fast (in 20 minutes or less), retains a nutty flavor, and is just sticky enough to hold our cakes together. If you can’t find it, use another medium-grain rice or any kind marked “sushi rice.”]
- 1½ cups water
- 8 ounces bacon
- 4 eggs
- 2 tablespoons liquid amino acids or low-sodium soy sauce
- brown sugar
- salt and grated parmesan (optional)
- Combine rice and water in a rice cooker.
- While rice is cooking, chop up bacon before frying, then fry in a medium sauté pan. When crispy, drain off fat and soak up excess fat with paper towels.
- Beat the eggs in a small bowl and then scramble on high heat in the sauté pan. Don’t worry about overcooking the eggs as they’ll break up easily when mixed with the rice.
- In a large bowl or in the rice cooker bowl, combine the cooked rice, bacon, and scrambled eggs. Add liquid amino acids or soy sauce and sugar to taste. After mixing, press into an 8- or 9-inch square baking pan to about 1½-inch thickness. Top with more brown sugar, salt to taste, and grated parmesan, if desired.
- Cut and wrap individual cakes. Makes about 10 rice cakes.
NUTRITION DATA PER SERVING (1 cake)> Energy 225 cal • Fat 8 g • Sodium 321 mg • Carbs 30 g • Fiber 1 g • Protein 9 g
Rice or pasta are common pre-race breakfast staples for professional cyclists, but at the 2011 Tour of California Chris Horner and the RadioShack team proved that oatmeal can be the breakfast of champions. Many cyclists have mastered this recipe, and it will become your favorite standby food too.
TIME> 10–15 minutes
- 1 cup water
- dash of salt
- 1 cup “old-fashioned”
- rolled oats
- 1–2 cups milk, depending on desired thickness [TIP: Use any kind of milk—dairy, soy, almond. Start with 1 cup and add more to achieve your desired consistency]
- 1 tablespoon brown sugar
- 1 tablespoon molasses
- 1 banana, chopped
- ¼ cup raisins
- In a medium saucepan, bring the water and salt to a low boil. Add oats and cook, stirring frequently, about 5 minutes.
- Add milk and brown sugar, and return the mixture to a low boil. Add molasses, banana, and raisins, continuing to stir until oatmeal reaches desired thickness. Remove pan from heat. Let rest for 10–15 minutes if you have the time.
- Finish with a sprinkle of ground cinnamon and a splash of milk.
NUTRITION DATA PER SERVING> Energy 490 cal • Fat 6 g • Sodium 181 mg • Carbs 102 g • Fiber 10 g • Protein 19 g
Recipes republished with permission of VeloPress.