Apple Slices with Caramel Drizzle

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Sometimes the best snacks are the most simple to prepare.  Give this a try:  slice up your favorite apples and drizzle some caramel over them.  Great family treat.  Yum

~ Coach Lora Erickson

www.BlondeRunner.com

Book Review: Feed Zone Portables by Biju Thomas & Allen Lim

foodzone portables

Some time ago I wrote a review on The Feed Zone cookbook (read the review) and was impressed with the book.  I was delighted when I saw that the same authors came out with an on-the-go portables cookbook.  I’ve always been a big believer in consuming real and fresh food over processed products and I am also a bit of a do-it-yourself’er (DYI’er) so this book just makes sense for me.  I also really like how they went into the sweat rates for fluid replacement, when to eat vs drink, the science of foods and the digestive process in this book.  I believe people will be much more motivated to eat real foods if they understand the benefits so I was pleased to see that they took the time to do this in the book.  The various charts included throughout the book are helpful and I especially like the Est. Calories Burned per hour of Running/Walking including pace particularly valuable.  This book makes it easy to calculate your calorie needs.  Also, if you are having a lot of GI issues when exercising then the information in this book can help you figure out what things you may tolerate better.  There are also a lot of gluten-free and vegetarian recipes.

The simple small packaging makes it realistic to eat real foods or “portables” for the typical busy-on-the-go lifestyle that many cyclists/athletes (and athletic moms) have.  This book was written for the everyday athletes to the elite pro.  I know eating real foods increases my level of enjoyment with more variety and flavors.  With great recipes like baked pasta, pizza rolls, sweet & sour chicken and cinnamon rolls how could you go wrong?  Here’s another great one:

Feed Zone Portables

Blueberry & Chocolate Coconut Rice Cakes

SERVINGS> 15
TIME> 25 minutes

3 cups uncooked sticky rice
4 ½ cups water
¾ cup coconut milk
¼ to ½ cup raw sugar to taste
juice of 1 lemon (about 3 tablespoons)
1 ½ teaspoons coarse salt, or to taste
6 ounces chocolate chips (half of a regular bag)
1 pint fresh blueberries

  • Combine rice, water, and a dash of salt in a rice cooker and let cook.
  • Transfer cooked rice to a large bowl and add coconut milk. Add sugar and lemon juice.
  • Stir thoroughly and salt to taste.
  • Let rice cool then spread half onto a 9” x 13” baking pan. Press flat.
  • Sprinkle chocolate chips and berries evenly over the rice.
  • Gently press the remaining rice over the berries and chocolate.
  • Let sit for 5 minutes, cut into squares and wrap.

per serving› Energy 249 cal, Fat 6 g, Sodium 194 mg, Carbs 45 g, Fiber 2 g, Protein 4 g, Water 65%

 

If you are looking for some great recipes for your on-the-go lifestyle, I highly recommend this book.  You might even find your mouth watering as you read and view the recipes and full-color pictures.  Click here to purchase your own copy.  This would be a great addition to any athletes’ kitchen library.

 

Train Healthy,

Coach Lora Erickson

lora@blonderunner.com

Velo Press puts out a lot of other great books for athletes.  Click here to take a look.

The book can also be found locally at Bountiful Bicycle (tell them hello for me).

Super Amazing Fresh Guacamole

September 21, 2012 by  
Filed under Appetizers, News, Nutrition, Recipes, Snacks

I got a great deal on some avocados at the store today, so I was super excited to make some fresh guacamole for my family.  It got rave reviews from my family:

“super delicious”

“amazing”

“yummy”

Yep, I think we’ve got a winner here!  Enjoy

 3-6 small avocados diced

Dash of lemon or lime juice

¼ cup of diced onions (I don’t really measure much, but I think it was about this much)

4 cloves of garlic (yes, I LOVE garlic and it’s good for the immune system)

¼ of a red Anaheim pepper, diced, from the garden (no seeds) – a little tame for my liking but gotta keep it edible for my kids)

Splash of white vinegar

Fresh chopped cilantro to taste

Salt to taste

 

Mix it all up.  I like to mash the avocados a little bit.  Scoop it up with some light crackers, crisp cucumber slices, tortilla or pita chips.  I love the seven-grain ones from Costco.  Enjoy!

 

Spinach and Red Pepper Quesadilla

September 1, 2009 by  
Filed under Appetizers, Recipes

A quick and easy yummy appetizer, or serve with a small green salad and fresh or canned pears or mandarins for a light dinner.

Ingredients

- 2 Tortillas (wholewheat for even healthier)
- Cooking Spray (preferably olive oil spray, but any will do)
- 3 oz Grated Colby Jack, Mexican Blend, or Mozzarella Cheese
- 1/4 Large Red pepper, sliced lengthways
- Large handful of Fresh spinach leaves

Instructions

1. Set pan on medium to med-low heat and coat lightly with cooking spray.

2. Place one tortilla in pan.

3. Layer 1/2 the cheese, red peppers, spinach leaves, then remaining cheese.

4. Top with remaining tortilla, and lightly coat with cooking spray.

5. Cook for about 45-60 seconds, or until golden, then flip and cook for a further 45-60 seconds until golden.

6. Transfer to plate and cut into 6-8 wedges.

Total Time

5 min.

Number of Servings

2

This post was submitted by isaacandruth.