Wednesday, March 5, 2014

1

Preheat the oven to 350°F
2

Line a 9x5-inch loaf pan with parchment or waxed paper.
3

Combine the cornmeal, flour, baking soda and salt; set aside.
4

Beat the egg whites until stiff; set aside.
5

Cream the butter, sugar and lemon zest until fluffy, then add the egg yolks and mix well.
6

Add the lemon juice and milk alternately with the dry ingredients.
7

Blend just until the dry ingredients are moistened.
8

Carefully fold in the beaten egg whites.
9

Spoon the batter into the prepared pan.
10

Bake for 50 to 60 minutes, or until a toothpick inserted near the center of the cake comes out clean.
11

Let the cake cool for 15 minutes in the pan before turning out on a rack to cool.
12

Remove the lining paper and cool completely.
13

Slice, spread with lemon curd, top with whipped silken tofu and berries.

Lemon Poppy Seed Protein Pancakes

http://www.usatriathlon.org/about-multisport/multisport-zone/fuel-station/articles/chef-created-breakfast-070312.aspx

Lemon Poppy Seed Protein Pancakes
Makes 3 servings

4oz Greek yogurt
½ tsp lemon zest
2 whole eggs
1 tsp brown sugar
6 Tbsp whole wheat flower
4 Tbsp vanilla whey protein powder
½ tsp baking powder
1oz chopped toasted almonds
1 Tbsp Poppy Seeds
1 lemon
Vegetable spray or Plugra butter

Separate the egg whites and yolks. In a medium mixing bowl, combine egg yolks, yogurt, lemon zest, spelt flour, protein powder, poppy seeds and baking powder.
In a separate bowl whisk the egg whites until they are super fluffy (“soft peak” similar to meringue). Add the whipped egg whites to the yogurt/flour mix. Fold in them in gently to keep the mix as light as possible. Add the blueberries and almonds.
Place a non-stick skillet over a low heat. Once the pan has warmed, spray with vegetable spray. Using a dessert spoon, spoon the mix into the pan to form several pancakes (they are easier to turn if they are kept small). After a few minutes, turn each pancake. Once both sides are cooked, remove them from the pan and repeat the process.
Cook all the mix, if you do not need the complete three portions, the remaining pancakes can be stored in the fridge, eaten for future breakfast or cold as a snack.
Serve with a wedge of fresh lemon.

Egg & Bacon Rice Cakes

The Feed Zone: Allen Lim’s Rice Cakes

When Dr. Allen Lim left the lab to work with pro athletes, he found that many didn’t understand nutrition. For years, many elite athletes have underperformed on bland fare and processed foods. So Lim set out to make eating real food delicious yet practical, working with pro cyclists to develop easily-made, high-performance recipes that taste great.
Dr. Lim and chef Biju Thomas combine the science and practice of food in The Feed Zone Cookbook, a collection of 160 of their favorite athlete-friendly recipes. With simple recipes requiring just a handful of ingredients, Biju and Lim show how easy it is for athletes to prepare their own food, whether at home or on the go.
On your next ride, try Allen Lim’s famous rice cakes, a delicious portable snack made from real food.
Allen Lim’s Rice Cakes
Download this recipe (PDF)
Servings: 10
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
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, and 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. 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.”
Nutrition data per serving (1 cake):
Energy 225 cal • Fat 8 g • Sodium 321 mg • Carbs 30 g • Fiber 1 g • Protein 9 g

Chocolate Almond Rice Cakes

ingredients:

1 1/2 cups uncooked calrose rice or other medium-grain "sticky" rice
1/2 cup quinoa
3 cups water
1 cup raw or roasted almonds
2 tablespoons brown sugar
1 tablespoon salt
honey or molasses (if needed)
1/2 cup chocolate chips

instructions:

1. Cook rice, quinoa and water in a rice cooker
2. Put almonds, brown sugar and salt in food processor and pulse together until crumbly. Then add chocolate chips and pulse a few times to break it down.
3. Once the rice is cooked, fold in contents of food processor along with some honey/molasses if it looks too dry.
4. Transfer mixture to an 8- or 9-inch square baking pan and press to be about 1 inch thick. Top with more almonds and chocolate if desired.
5. Let cool before cutting and wrapping individual cakes.

Chocolate & Sea Salt Sticky Bites

Top Off Your Tank with Bite-Sized Power: Try Chocolate & Sea Salt Sticky Bites

Posted on July 15, 2013 by davetrendler

Most athletes are used to eating gels or energy blocks. A sticky bite uses everyday ingredients to deliver that sweet kick in a more palatable way. Even more importantly, the higher moisture content in the carbs allows the body to more quickly absorb energy than a highly concentrated sports nutrition product.

Feed Zone Portables Chocolate & Sea Salt Sticky Bites

Chocolate and Sea Salt Sticky Bites are an athlete favorite for their one-bite combo of salty sweetness. In this new video from Skratch Labs, Chef Biju Thomas shows you how to make them.
Watch the video and then try this recipe yourself! Download a pdf of the Chocolate Sea Salt Sticky Bites recipe.