Nutrition and Recipes
TIME- 30 minutes
I 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.
2 cups uncooked calrose or other medium-grain “sticky” rice
3 cups water
8 ounces bacon
2 tablespoons liquid amino acids or low-sodium soy sauce
salt and grated parmesan (optional)
1. Combine rice and water in a rice cooker.
2. 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.
3. 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.
4. 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. For an instructional video on how to wrap rice cakes to take on bike rides, please visit FeedZoneCookbook.com.
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.”
PER SERVING (1 cake)> Energy 225 cal • Fat 8 g • Sodium 321 mg • Carbs 30 g • Fiber 1 g • Protein 9 g
From our favorite chef-Biju
TIME- 10–15 minutes
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. Levi Leipheimer has mastered our recipe, and we hope it will become
your favorite standby food too.
1 cup water
dash of salt
1 cup “old-fashioned” rolled oats
1–2 cups milk, depending on desired thickness
1 tablespoon brown sugar
1 tablespoon molasses
1 banana, chopped
¼ cup raisinsIn 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.
TIP: Use any kind of milk—dairy, soy, almond. Start with 1 cup and add more to achieve your desired consistency.
PER SERVING> Energy 490 cal • Fat 6 g • Sodium 181 mg • Carbs 102 g • Fiber 10 g • Protein 19 g
This recipe republished with permission of VeloPress.
This is an easy, light dish that can be served within no time. This entrée can be dished out with any side of your choice. My favorite is asparagus and tri-colored potatoes. A glass of Pinot Noir really compliments the flavors. The health benefits of salmon are endless. It helps protects heart health, including: reducing the risk of heart attacks, strokes and Type 2 Diabetes. Also studies have said it can reduce the risk of mental heath disorders such as Alzheimer’s disease and depression. So, not only is this a delicious meal, there are many advantages to eating a rich omega 3 dish like this. I really enjoy this recipe because not only does it gives you room to play with sides, but give you freedom on how to prepare the actual meal. Some people have used canned tomatoes rather then fresh. Some like more flavor, so they add garlic powder, sea salt, pepper, and fresh chopped basil. Or if you’re a cheese lover, you can add double cheese, by placing Parmesan cheese directly onto salmon as well as on the tomatoes. Regardless of how you prepare it, enjoying the salmon is all that matters! This meal can be served for a romantic evening with your significant other, or can be served for the whole family.
Serving Size: 2 Fillets
Prep: 10 Minutes
Ready In: 30 Minutes
• 2 (6 ounce) boneless salmon fillets
• 1 Tablespoon dried basil
• 1 tomato, sliced thinly
• 1 Tablespoon olive oil
• 2 Tablespoons grated Parmesan cheese
1. Preheat oven to 375 degrees F.
2. Line a baking sheet with a piece of aluminum foil, and spray with non-stick cooking spray. (or whip down with olive oil)
3. Place salmon Fillets onto the foil, sprinkle with basil, top with tomato slices, drizzle with olive oil, and sprinkle Parmesan cheese.
4. Bake in the preheated oven until the salmon is opaque in the center, and the Parmesan cheese is lightly browned on top. This should be about 20 minutes.