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Feed Zone Table Recipe: Cinnamon Shortbread Cookies with Fresh Jam

FeedZoneTable_ShortbreadCookies_800px

Enjoy a holiday treat after a hard workout. These shortbread cookies with jam are a perfect way to treat yourself.

15 Favorite Autumn Recipes for Breakfast, Lunch, and Dinner from The Feed Zone Cookbook

The Feed Zone Cookbook recipe Oven-Roasted Whole Chicken by Chef Biju Thomas and Dr. Allen Lim FZC

Here are some favorite Feed Zone recipes that draw from traditional fall flavors. 7 of these recipes are available as samples from the book that you can download and try at home.

Coconut Water: The Exact Opposite of a What We Need During Exercise

In this post on the Skratch Labs website, Lim describes how coconut water is actually the "the exact opposite of what we need when we are sweating heavily during exercise."

Feed Zone Portables Recipe: Spinach & Red Pepper Polenta Cakes, a Savory Portable Snack

Feed Zone Portables Recipe: Spinach and Red Pepper Polenta Cakes by Chef Biju Thomas and Dr. Allen Lim FZP

Try this recipe for spinach and red pepper polenta cakes, a delicious portable snack made from real food.

The Best Aid Station Foods for Ultramarathoners

Feed Zone Portables recipe Sticky Bites by Chef Biju Thomas and Dr. Allen Lim FZP

Do you know the #1 reason ultrarunners drop out of a race? It's gastro-intestinal issues. Try Feed Zone Portables, which make great portable fuel for ultramarathon.

Moisture Matters: Why Real Food Is Better than Sports Bars

water bottles and rice cakes FZP

Real food and sports nutrition products are pretty similar except in one important way: The packaged products are very dry while real food contains a lot of water. In this new video from Skratch Labs, Lim demonstrates the difference between sports bars that contain 3-10% water by mass and the rice cakes found in Feed Zone Portables, which contain 60-80% water by mass.

Sick of Sweet? Try Savory Bacon and Egg Rice Cakes

The Feed Zone Cookbook recipe Allen Lim's Bacon Egg Rice Cakes by Chef Biju Thomas and Dr. Allen Lim FZC

Dr. Allen Lim started making his now famous Bacon and Egg Rice Cakes at training camps and races to give athletes something savory and fresh to eat while on the bike. They became a huge hit because riders were tired of pre-packaged, sweet foods. Sometimes savory hits the spot!

Why Real Food Is Better than Gels, Blocks, and Sports Bars

Feed Zone water bottles and rice cakes FZC

Dr. Allen Lim found that real food and sports nutrition products are pretty similar except in one important way: The packaged products are very dry while real food contains a lot of water.

Replace Gels and Energy Blocks with Real Food Snacks: Try Chocolate & Sea Salt Sticky Bites

Feed Zone Portables recipe Sticky Bites by Chef Biju Thomas and Dr. Allen Lim FZP

Chocolate and Sea Salt Sticky Bites are an athlete favorite for their one-bite combo of salty sweetness.

Portable Snacks and Food Safety

The Feed Zone Cookbook recipe Allen Lim's Bacon Egg Rice Cakes by Chef Biju Thomas and Dr. Allen Lim FZC

Readers concerned about food safety have been asking: is it safe to keep portable snacks in my hot, sweaty pocket? For how long? Dr. Allen Lim and chef Biju Thomas respond.

Feed Zone Table Recipe: Torn Bread & Radicchio Salad

Feed Zone Table recipe Torn Radicchio Bread Salad by Biju Thomas and Allen Lim FZT

Try Torn Bread & Radicchio Salad from Feed Zone Table! This free-form, rustic salad highlights some unique flavors and textures—bitter and peppery radicchio, sweet charred broccoli, and toasted bread and nuts to bring it all into balance.

The Demise of the Family Meal

Feed Zone Table by Biju Thomas and Allen Lim

In his thought-provoking introduction to Feed Zone Table, Dr. Allen Lim explores the evidence for the many health and performance benefits of sharing meals with others.

Social Meals Are Better for Your Health

Feed Zone Table by Biju Thomas and Allen Lim

Though many of us intuitively feel that meals with others are beneficial, there is also clear scientific evidence that children who eat more frequently with their families are physically and psychologically better off.

Social Eating and the French Paradox Explained?

Feed Zone Table by Biju Thomas and Allen Lim

One culture that’s getting mealtime right is the French. The French excel as a nation when it comes to creating consistent and structured meal patterns. A five-year study on French eating patterns found some fascinating habits.

Feed Zone Table Recipe: Bitter Chard on Grilled Bread

Try Bitter Chard on Grilled Bread from Feed Zone Table! Simply grill or toast some bread to enjoy this tasty appetizer. You can split a baguette lengthwise, pile everything on, and cut before serving.

Feed Zone Table Recipe: Eggplant & Onion Fried Wild Rice

Feed Zone Table recipe Eggplant Wild Rice by Biju Thomas and Allen Lim FZT

Try Eggplant & Onion Fried Wild Rice from Feed Zone Table! Fried rice is a great meal to have in your repertoire. There are countless variations in every culture. Dishes like this one can be reinvented from week to week to feature whatever great finds turn up at the farmers’ market or to sub in leftovers.

Feed Zone Table Recipe: Miso & Maple-Marinated Cod with Sweet Pea Risotto

Feed Zone Table by Biju Thomas and Allen Lim

This is a simplified version of the classic miso-marinated black cod made famous in the United States by Master Sushi Chef Nobu Matsuhisa.

Feed Zone Table Recipe: Arancini Italian Rice Balls with Red Pepper Oil

Feed Zone Table recipe Arancini Italian Rice Balls by Biju Thomas and Allen Lim FZT

Try Arancini Italian Rice Balls with Red Pepper Oil from Feed Zone Table! Also known as arancini, these rice balls are the perfect fare for a large gathering. You can also serve them as a carbohydrate boost to a fresh green salad. You’ll want to use fresh-cooked, warm rice, which helps the rice balls stick together.

Feed Zone Table Recipe: Roast Pork Loin with Peach Glaze & Butter Beans

Feed Zone Table recipe Pork Loin Butter Beans by Biju Thomas and Allen Lim FZT

Try Roast Pork Loin with Peach Glaze & Butter Beans from Feed Zone Table! This pork is great for sandwiches or wraps, or you can serve it on top of a warm white bean salad with fresh chopped herbs.

Feed Zone Table Recipe: Chopped Chicken Salad with Pickled Onions

Feed Zone Table recipe Chopped Chicken Salad Pickled Onions by Biju Thomas and Allen Lim FZT

Try Chopped Chicken Salad with Pickled Onions from Feed Zone Table! This is a great last-minute salad to make use of leftover chicken. You can change it up throughout the year to include the most colorful vegetables you can find.

Feed Zone Table Recipe: Chilled Soba with Spicy Red Beans & Poached Eggs

Feed Zone Table by Biju Thomas and Allen Lim

Try Chilled Soba with Spicy Red Beans & Poached Eggs from Feed Zone Table! I like to enjoy this dish on a hot summer afternoon, however you could also serve it hot any time of the year. Many of these ingredients you’ll already have on hand.

Feed Zone Table Recipe: Cauliflower & Corn Chowder with Red Pepper Oil

Feed Zone Table by Biju Thomas and Allen Lim

Try Cauliflower & Corn Chowder with Red Pepper Oil from Feed Zone Table! This is a light soup that pairs well with a hearty chopped salad or roasted chicken. Be sure to use all of the tender parts of the cauliflower, stalk included.

Feed Zone Table Recipe: Salmon Steak Sandwiches with Mustard Dressing

Feed Zone Table recipe Salmon Steak Sandwiches by Biju Thomas and Allen Lim FZT

Try Salmon Steak Sandwiches with Mustard Dressing from Feed Zone Table! Next time you plan a game-day party or summertime lunch, serve up a platter of these sandwiches.

Feed Zone Table Recipe: Almond Cornbread with Grilled Stone Fruit

Feed Zone Table recipe Cornbread and Stone Fruit by Biju Thomas and Allen Lim FZT

Try Almond Cornbread with Grilled Stone Fruit from Feed Zone Table! This is a delicious gluten-free cornbread that you can serve as a great dessert or hearty side to your meal.

Feed Zone Table Recipe: Mac ‘n’ Cheese Bolognese

Feed Zone Table recipe Mac & Cheese Bolognese by Biju Thomas and Allen Lim FZT

Try Mac 'n' Cheese Bolognese from Feed Zone Table! Professional cycling teams are served plenty of boiled chicken and overcooked spaghetti when they are traveling from race to race and eating hotel fare. At the 2015 Tour of California, Mark Cavendish requested that we make him some Bolognese. Our team made him a special batch, and he went on to win that day’s stage . . . just saying.

Feed Zone Table Recipe: Red Chicken with Baked Biriyani

Feed Zone Table recipe Baked Biriyani 0070_JN_1600px FZT

Try Red Chicken with Baked Biriyani from Feed Zone Table! This fragrant and colorful dish can easily feed a large group. Beets were traditionally used in dishes like tandoori chicken to get that vibrant red color. I think you’ll find this made-from-scratch marinade is well worth your time.

Feed Zone Table Recipe: Chicken Pad Thai

FeedZoneTable_ChknPadThai_16_008_AC_1600px.jpg FZT

Try Chicken Pad Thai from Feed Zone Table! This is a light dish that balances fresh ingredients with a hint of heat and a subtle sweetness. Once you learn the timing of the different components, it’s easy to make pad Thai at home in as little as 30 minutes. Best of all, you can dial in a flavor all your own. I like mine mild, without a lot of fish sauce.

What’s Inside Feed Zone Table

Feed Zone Table of contents FZT

Chef Biju Thomas and Dr. Allen Lim have returned to the kitchen to champion dinner, the most social meal of the day. In their third cookbook, Feed Zone Table, Biju and Allen offer over 100 all-new recipes to bring friends and family to the table in a way that nourishes life and sport. See what's inside.

Wrap Your Portables in NEW Skratch Paper!

FZP Skratch Labs Skratch Paper rice_cake_1000x1000_2_1024x1024

Skratch Labs has just announced Skratch Labs Skratch Paper, a new parchment paper that is strong and shape holding for protecting your portables while still being easy to open during activity. Better yet, Skratch Paper is pre-cut, which eliminates scissoring and guesswork.

Velotry: Do Not Use Feed Zone Portables as Directed

Velotry FZP

Terrie at Velotry offers this "non-expert" perspective on how Feed Zone Portables has helped her cycling and her family: for pretty much everything.

Skip the Sugar Crash with Hearty Cinnamon Almond Pancakes

The Feed Zone Cookbook recipe Cinnamon-Almond Pancakes FZC

Made with almond flour, these pancakes are gluten-free and lower in carbs than traditional pancakes. Skip the sugar crash and fuel up for morning rides with these hearty pancakes that have an ideal mix of carbs, protein, and fat.

Feed Zone Portables Recipe: Fig and Honey Rice Cakes Are Sweet Goodness in Your Pocket

The Feed Zone Cookbook recipe Fig and Honey Rice Cakes by Chef Biju Thomas and Dr. Allen Lim FZC

We’ve put a gluten-free spin on the classic fig cookies that many of us grew up eating. These cakes make a sweet portable snack, but because of the excellent fiber that is in the dried fruit, they work even better as a snack following a workout or between meals. If figs aren’t your favorite, try raisins or dates instead.

How Pro Cyclists Stay Hydrated

Skratch Labs Hydration Mix Lemon-Lime 1 pound bag

How do pro cyclists manage to stay hydrated when they sweat so much?

How Many Calories Do Pro Cyclists Need?

Feed Zone riders FZC

Pro cyclists need to consume almost three times the number of calories when racing or training as the average person—about 6000-7000 calories per day.

Feed Zone Portables Recipe: Gluten-Free Waffle Sandwiches

Feed Zone Portables recipe Gluten-Free Banana Waffles by Chef Biju Thomas and Dr. Allen Lim FZP

Before your next long ride, trail run, or hike, you can whip up this free sample recipe from Feed Zone Portables: Gluten-Free Banana Waffles. Watch this video on how to make this delicious portable snack recipe.

10 Minutes to a Real Recovery Meal: Chicken Fried Rice

The Feed Zone Cookbook recipe: Chicken Fried Rice FZC

Why is Chicken Fried Rice an ideal meal for after your next workout? It's a quick and easy recipe to make. It's savory and salty, which means it will taste heavenly after a hard workout. And it's got an ideal mix of fast uptake carbs, proteins, and fats to refuel your body quickly for tomorrow.

Try 154 Vegetarian and Gluten-Free Recipes for Athletes!

The Feed Zone Cookbook recipe breakdown FZC

Together, The Feed Zone Cookbook and Feed Zone Portables offer cyclists, runners, and triathletes over 150 vegetarian and 150 gluten-free recipes.

Feed Zone Portables Recipe: Blueberry & Chocolate Coconut Rice Cakes

Feed Zone Portables recipe Blueberry Chocolate Coconut Rice Cakes by Chef Biju Thomas and Dr. Allen Lim FZP

In the Feed Zone, the menu has changed and no one can argue with the results: real food is better. Real food tastes better, digests quickly, and helps you perform at your best.

Inside the Skratch Labs Mobile Kitchen at the Tour of California

inside the Skratch Labs Mobile Kitchen

At this week's AMGEN Tour of California, Skratch Labs is cooking food and providing their hydration beverages to all teams and staff, both on the race course and in the race hotels!

Skratch Labs to Provide Neutral Human Support for All Teams at AMGEN Tour of California

Skratch Labs neutral support AMGEN Tour of California

In a first for the cycling world, the authors of The Feed Zone Cookbook and Feed Zone Portables will provide “neutral human support” for those actual human beings racing bikes at the AMGEN Tour of California.

A Feed Zone Approach to High-Carb, Low-Carb, Paleo, and Everything In Between

The Feed Zone Cookbook by Chef Biju Thomas and Dr. Allen Lim FZC

A Feed Zone reader Tony H. asked, “For the past few months, I’ve adopted a more low-carb approach. I don’t mean a ketogenic diet, but I am limiting my carbs...Are there recipes in your cookbooks that are targeted toward low-carb athletes?”

Chef Biju’s Mushroom Pecan Stuffing, Pate, Spread, Dressing

Chef Biju's Mushroom Pecan Stuffing, Pate, Spread, Dressing FZC

During the colder months, this Mushroom Pecan Pate is one of my favorite, most versatile recipes. You can make a vegetarian pate that can double as a stuffing; a quick salad dressing; a spread on sandwiches, toast or bagels; or as a topping for seafood, chicken, pork, and many other dishes.

Chef Biju’s Fruitcake for Athletes

Chef Biju Thomas fruitcake for athletes FZC

I've always thought that fruitcake gets a bad rap. Most fruitcake recipes are complicated and include too many ingredients. Here's my take on a simple and more healthy version.

How to Eat and Drink During Winter Exercise

Dr. Allen Lim has written a thorough 1,800-word article on the importance of staying hydrated and fueled during exercise in cold weather. He discusses the physiology of the human body in the heat, to which we are well adapted, and the cold, to which our bodies have just a few mechanisms to stay warm and performing well.

How to Wrap a Round Portable Snack

Feed Zone Portables recipe Basic Baked Eggs by Chef Biju Thomas and Dr. Allen Lim FZP

In this new video from Skratch Labs, chef Biju Thomas demonstrates how to wrap a round portable snack like Basic Baked Eggs.

Real-Life Riding, Racing, and Eating in the Feed Zone

Jeremy Morgan Feed Zone

Jeremy Morgan is a mtb racer with the Twin Six team and the rider behind the blog RubberSideDown and he is living in the Feed Zone. See how he's using the Feed Zone cookbooks to improve his nutrition and riding.

5 Favorite Fall Snacks from Feed Zone Portables

Feed Zone Portables recipe Spiced Pumpkin Cakes by Chef Biju Thomas and Dr. Allen Lim FZP

Fuel your workouts and racing with seasonal flavors!

Feed Zone Portables Recipe: Basic Baked Eggs

Feed Zone Portables recipe Basic Baked Eggs by Chef Biju Thomas and Dr. Allen Lim FZP

According to Dr. Allen Lim and chef Biju Thomas, eggs are the peloton's favorite source of protein. Why? It's as much about practicality as it is about taste. At home or on the road, eggs are affordable, easy to find, and simple to prepare in a variety of ways.

Meet Chef Biju Thomas, The Man Who Feeds the Peloton

Bicycling magazine Chef Biju Thomas

This video The Man That Feeds the Peloton shows Biju explaining how he's not just cooking for riders or individual teams anymore. The Tour of California asked Biju to write up the menu for ALL the teams at the race. The Feed Zone approach is reaching more pros than ever.

The Best Portable Snacks for Ultrarunners

Feed Zone Portables recipe Sticky Bites by Chef Biju Thomas and Dr. Allen Lim FZP

Do you know the #1 reason ultrarunners drop out of a race? It's gastro-intestinal issues. Try Feed Zone Portables, which make great portable fuel for ultramarathon.

Feed Zone Portables Recipe Video: Blueberry & Chocolate Coconut Rice Cakes

Feed Zone Portables recipe Blueberry Chocolate Coconut Rice Cakes by Chef Biju Thomas and Dr. Allen Lim FZP

In this new video from Skratch Labs, Chef Biju shows how to whip up a whole tray of Blueberry and Chocolate Coconut Rice Cakes before your next big group ride.

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

Feed Zone Portables recipe Sticky Bites by Chef Biju Thomas and Dr. Allen Lim FZP

Chocolate and Sea Salt Sticky Bites are an athlete favorite for their one-bite combo of salty sweetness.

A Perfect Mix of Fuel and Flavor: Try the Crispy Rice Omelet!

Feed Zone Portables Recipe: Crispy Rice Omelet by Chef Biju Thomas and Dr. Allen Lim FZP

The Crispy Rice Omelet is a perfect mix of fuel and flavor. Chef Biju shows you how to whip up an omelet in just a few minutes. Take a look!

How to Wrap Any Portable Snack

FZP Skratch Labs Skratch Paper rice_cake_1000x1000_2_1024x1024

In this video from Skratch Labs, Allen Lim demonstrates how his rice cake wrapping technique can wrap, well, pretty much any snack.

Weekend Grillin’: Fire Up Some Feed Zone Veggie Burgers!

Feed Zone Cookbook Veggie Burgers FZC

Feed Zone Cookbook reader Matthew S. asked us for more ways to make vegetarian burgers.

The Athlete’s Kitchen: How to Gear Up Your Feed Zone Kitchen for Better Eating

Feed Zone Portables by Chef Biju Thomas and Dr. Allen Lim

Create your own ultimate Feed Zone kitchen with Chef Biju Thomas' recommended shopping list for food and kitchen gear. Check out this Amazon List to help find the gear and appliances more easily.

Feed Zone Portables Recipe: Gluten-Free Chocolate Chip Cookies

Feed Zone Portables recipe Gluten-Free Cookies by Chef Biju Thomas and Dr. Allen Lim FZP

In this Feed Zone Portables video from Skratch Labs, Chef Biju shows how to make gluten-free cookies that actually taste good! And you’ll see in the video that this is a simple, quick recipe. Enjoy the video, buy your copy of Feed Zone Portables, or try out the sample recipe below. Try this recipe yourself! Read more »

What Pro Athletes Say About Feed Zone Portables

Rebecca Rusch FZP

See what professional athletes say about Feed Zone Portables.

The Biggest Mistake in Triathlon: Drinking Your Calories

Drinking All Your Calories FZP

Slowtwitch caught up with Dr. Allen Lim recently and asked him, in so many words, why he has devoted so much time to working with athletes on their nutrition. During the discussion, Lim reveals the biggest mistake most triathletes make: drinking their calories.

The Feed Zone Cookbook E-book Is Now Available in More Countries

VeloPress has improved distribution of the e-book edition of The Feed Zone Cookbook to more countries. See the list.

An Ad Made from Skratch: Real Food Is Better

Skratch Labs produced this commercial to talk about their philosophy that real food is better for performance.

Cyclocross Fuel: The Post-Race Recovery Meal

CC3 Cyclocross Training and Technique CC3 72dpi_400x600_stroke

But what to do after you cross the finish line? Clean up and fuel up are tops on the list, not necessarily in that order. Indeed, even though most amateur cyclocross races last only 45 minutes, your body still needs food for recovery, and it needs it quickly.

Fueling for Cyclocross: The Pre-Race Feed Zone Breakfast

The Feed Zone Cookbook Biju's Oatmeal

It’s 8 a.m. on a Saturday morning. Three hours from now you’ll be lining up at the start of a cyclocross race, readying for 45 minutes of full-throttle action. What does your body need for this mammoth, heart-pounding effort?

How to Substitute for Eggs in the Feed Zone

Feed Zone Portables recipe Basic Baked Eggs by Chef Biju Thomas and Dr. Allen Lim FZP

The Feed Zone Cookbook uses eggs quite a bit, so this poses a problem for our now eggless friends. Fortunately, chef Biju knows how to substitute for pretty much anything.

Thanksgiving Tune-Up: Get Ready for Turkey Day with a Roasted Chicken Test Run

The Feed Zone Cookbook recipe Oven-Roasted Whole Chicken by Chef Biju Thomas and Dr. Allen Lim FZC

Let's face it: cooking for Thanksgiving can be a little stressful, especially when the in-laws are coming over. This weekend, tune-up your Thanksgiving dinner procedure with a dress rehearsal from The Feed Zone Cookbook!

Why Athletes Need a Juicer

Feed Zone Cookbook beet juice

Using a juicer improves the nutrient density of athletes’ diets by significantly increasing the quantity of fruits and vegetables they can handle without the worry of an unbearable amount of fiber load in their GI tract. Try this Beet Juice recipe!

The Reinvention of Tim Johnson

Tim Johnson velonews Skratch Labs

At Interbike last week, one of the VeloPress staff paid a visit to the Skratch Labs booth where Feed Zone Cookbook author Allen Lim was chatting with a bike shop retailer. He stood behind Allen, waiting to say hi, while the retailer thanked Allen for the book saying, "Your book changed my life! People ask me what I've done differently this year to make such a big difference in my racing, and I tell them I bought a cookbook!"

Rice Cake Wrapping Race: Allen Lim vs. Carlos at Dish Gourmet

Feed Zone Portables Rice Cake Wrapping Contest FZP

Who's the fastest rice cake wrapper in Boulder? Watch this showdown between author Allen Lim and Dish Gourmet's Carlos.

How to Make and Wrap a TON of Rice Cakes

How to Wrap Many Rice Cakes FZP

In this video from Skratch Labs, Feed Zone Cookbook co-author and cycling coach Allen Lim demonstrates how to prepare a lot of paper foil at once to speed up wrapping all those portable snacks.

The Definitive Guide to Wrapping Rice Cakes

How to Wrap Rice Cakes FZP

Allen Lim presents a video guide to wrapping rice cakes.

How to Eat Healthy While Traveling: Make a Feed Zone Travel Kitchen

Julian Kyer made a travelling kitchen FZC

Pro cyclist Julian Kyer shares how he eats healthy while traveling using a mini "travel kitchen" he developed with Dr. Allen Lim.

Nut Allergies in the Feed Zone

"I've been playing around with some of the recipes especially for the portables, but I'm not sure what to substitute for nuts since I have a nut allergy. Instead of just skipping nuts from recipes, which really changes the amount of protein, I'd be interested to know what Biju recommends as substitutions."

Allen Lim’s Approach to Real Food for Athletes

Skratch Labs Allen Lim and Real Food for Athletes FZC

In short, Lim graduated with a doctorate in physiology and left the lab to work with pro cyclists. What he found was shocking: professional cyclists riding Grand Tours and eating breakfast cereal for dinner. They knew little about sports nutrition and nothing about cooking.

Try a Favorite Recovery Meal of Tour de France Riders: Feed Zone Chicken Fried Rice

The Feed Zone Cookbook recipe: Chicken Fried Rice FZC

Allen Lim and Biju Thomas have helped overhaul the way several professional cycling teams approach nutrition. During their time cooking at the Tour de France, Lim and Thomas discovered that one of the favorite dishes after finishing a stage was Lim's Chicken Fried Rice

Summery Dishes from The Feed Zone Cookbook

Summery Recipes from Feed Zone Cookbook FZC

Just after the official start of summer, we posted this great selection of Feed Zone recipes that you can make on the grill.

Jens Voigt Will Not Break Away without The Feed Zone Cookbook

Jens Voigt refused to break away without a hearty breakfast from The Feed Zone Cookbook. Just kidding. Jens Voigt always breaks away!

Feed Zone Fish Tacos: Crispy, Healthy, Delicious

Feed Zone Cookbook recipe: Fish Tacos

Fish tacos are excellent year-round. Stock your freezer with frozen filets, which are affordable and readily available. Thin, firm filets like tilapia, snapper, or sole work especially well. Allow 12–24 hours to thaw the fish in the fridge and pat it dry with a paper towel prior to cooking. This allows the breading to cook up crispy and delicious.

Skratch Labs Unveils New Prototype Portable Rice Cake!

Skratch Labs Apple Cinnamon Rice Cakes FZP

Skratch Labs new rice cake apple-cinnamon rice cakes

Just Beet It: Why Beet Juice Is Good for Endurance Athletes

Feed Zone Cookbook Allen Lim beet juice

In this video Allen Lim talks about why beet juice is an essential part of our athletes daily nutrition and also briefly demonstrates how easy it is to use our Omega Juicer.

What It Takes to Feed a Pro Cycling Team

Their Skratch Labs website has a super cool video series that shows what it takes to support a pro team during a stage race.

The Feed Zone Cookbook Hits the Road in the Skratch Labs Mobile Kitchen

Skratch Labs Mobile Kitchen FZP

Take a look inside the Skratch Labs Mobile Kitchen.

Why You Shouldn’t Drink All Your Calories

Allen Lim Eggs and Hydration FZP

Dr. Allen Lim performs a science experiment on eggs at Skratch Labs to demonstrate why athletes need to eat real food during exercise instead of drinking all their calories in the form of gels and high-calorie drink mixes.

How Long Will Portables Last in the Fridge and in Your Pocket?

How Long Will Portables Last FZP

Readers concerned about food safety have been sending in several versions of these two questions: How long will they last in the fridge or in my pocket? Can I freeze portables?

Fuel Up Your Morning with Sweet Rice Porridge

Leftover rice makes a fast, filling breakfast with this Sweet Rice Porridge recipe. With the help of the egg yolk and the banana, you’ll get just enough protein and sugars.

Pasta Salad with Olives and Beets Will Help You Recover from Your Ride

With the USA Pro Cycling Challenge, we're pleased to present this post-ride meal, Pasta Salad with Olives and Beets, a sweet and savory meal that will restore lost sodium and refuel your muscles with a mix of simple and complex carbs.

What if you cooked every meal in a rice cooker? Julian Kyer tried at the Redlands Bicycle Classic.

Pro cyclist Julian Kyer sent in this report from the road during his week at the Redlands Bicycle Classic, where he finished second on the individual time trial. Sick of eating on the road, Kyer challenged himself to make every meal from a rice cooker! Enjoy.

Recovery Meal: Whole Roasted Chicken

The Feed Zone Cookbook recipe Oven-Roasted Whole Chicken by Chef Biju Thomas and Dr. Allen Lim FZC

Of course, you can easily and affordably purchase rotisserie chicken at your local market, but there's something special about roasting your own. And the leftovers are great when used in other recipes.

Don’t Freeze Those Rice Cakes!

The Feed Zone Cookbook recipe Allen Lim's Bacon Egg Rice Cakes by Chef Biju Thomas and Dr. Allen Lim FZC

Q: When I make rice for Allen Lim's Rice Cake recipe, I end up with more rice cakes than I can handle. Can I freeze extra rice cakes for use another day?

BikeRadar: Skratch Labs Joins the Food Truck Frenzy

BikeRadar Skratch Labs Food Truck FZC

Skratch Labs new food truck and mobile kitchen

Kids Cooking from The Feed Zone Cookbook: Meet Elliott, the 10 Year-Old Triathlete and Feed Zone Chef

Kids Cooking from Feed Zone Cookbook FZC

A 10-year old says, "If you are a parent, you should totally let your kids eat on the trampoline and make meals from The Feed Zone." See their story and the recipes they chose.

Try 104 Vegetarian and Gluten-Free Recipes for Endurance Athletes

How many vegetarian and gluten-free recipes in The Feed Zone Cookbook? FZC

How many vegetarian and gluten-free recipes are in The Feed Zone Cookbook?

Outside Magazine Declares: “Best Energy Bar Ever!”

Outside magazinere views Feed Zone Cookbook FZC

Outside Magazine Declares: "Best Energy Bar Ever!"

Kids Cooking from The Feed Zone Cookbook: So Easy Two Kids Can Cook It!

Feed Zone Cookbook meatballs FZC

A kid squishes meatballs for The Feed Zone Cookbook recipe Meatballs in Red Wine Sauce.

No Ghostwriters Here. Feed Zone Recipes Are Athlete-Tested and Approved.

New York Times cookbook ghostwriters FZC

The New York Times has published a story by a cookbook ghostwriter that gives an interesting view into what we at VeloPress think is a bit of a strange corner of book publishing.

How Should Women Should Fuel Differently?

Dr. Allen Lim FZT 1600px

Allen Lim answers questions about iron, bone density, and eating real food on this website for active women.

A Look Inside the New Skratch Labs (fka “Secret Drink Mix”)

Allen Lim and Biju Thomas are co-authors of The Feed Zone Cookbook, but they have day jobs, too. Lim has founded Skratch Labs, a company that aims to improve how athletes support their training and racing through better food and drinks.

You’ve Got to Try the Sweet Rice Porridge

Feed Zone Cookbook recipe: Sweet Rice Porridge FZC

Athlete review of Feed Zone Cookbook recipe: Sweet Rice Porridge

The Endurance Sports Junk Food Drawer

endurance sports junk food

Let's just get this out there: we've all got an endurance sports junk food drawer. It might be a desk drawer at work, space in a locker, or a shelf in a cabinet at home that is brimming with pre-packaged, store-bought sports junk food.

Reynolds Wrap Non-Stick Pan Lining Paper: Good for Portables?

A reader Patricia was kind enough to post a comment about a new product she's found useful for wrapping some of the portable recipes in The Feed Zone Cookbook: Reynolds Wrap non-stick Pan Lining Paper.

Eating Well in the New Year with The Feed Zone Cookbook

Racing Weight RW2 96dpi 400x600 stroke

Racing Weight and The Feed Zone Cookbook can help you eat healthy this year.

How to Make — and Wrap — Allen Lim’s Rice Cakes

The Feed Zone Cookbook recipe Allen Lim's Bacon Egg Rice Cakes by Chef Biju Thomas and Dr. Allen Lim FZC

VeloNews.com has posted the last of its cooking show video series Inside the Feed Zone.

Chef Biju’s Ground Turkey Chili Recipe

Chef Biju's Ground Turkey Chili Recipe FZC

Every once in awhile, Biju sends in a recipe just for the heck of it!

Inside the Feed Zone video series: Biju’s Oatmeal

The Feed Zone Cookbook recipe: Biju's Oatmeal by Chef Biju Thomas and Dr. Allen Lim FZC

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.

Feed Zone Recipe Video: Whole Roasted Chicken

The Feed Zone Cookbook recipe Whole Roasted Chicken FZC

We here in The Feed Zone Cookbook Test Kitchen are big fans of Biju's Whole Roasted Chicken recipe.

Outside Magazine Profiles The Feed Zone Cookbook, Releases Free Recipe

Outside magazine reviews The Feed Zone Cookbook FZC

Outside Magazine Profiles The Feed Zone Cookbook, Releases Free Recipe

Chef Biju’s Perfect Baked Squash (or Pumpkin!) Soup

Chef Biju Thomas recipe: Perfect Baked Squash Soup

Pumpkins and squash are everywhere right now and super cheap. Follow this easy 2-step recipe to roast a perfect winter squash or pumpkin every time.

VeloNews.com Goes Inside The Feed Zone with Video Series

The Feed Zone Cookbook Video Series on VeloNews.com Inside the Feed Zone FZC

VeloNews.com has begun a video series on its website featuring Dr. Allen Lim and Chef Biju Tho

Happy Thanksgiving! Enjoy a Whole Roasted Chicken.

The Feed Zone Cookbook recipe: Whole Roasted Chicken FZC

For those readers who, like us, are celebrating Thanksgiving, we offer this repost of The Feed Zone Cookbook's Whole Roasted Chicken recipe. This recipe offers a meal much like Thanksgiving, but with about a tenth of the work and expense.

“Snow Day” Banana Cobbler

Feed Zone Snow Day Banana Cobbler FZC

Chef Biju's Snow Day Banana Cobbler is not in The Feed Zone Cookbook, but the book does have several healthy dessert indulgences that scratch the sugar itch.

What Inspired The Feed Zone Cookbook? Dr. Allen Lim Shares His Story.

Allen Lim and Biju Thomas cooking FZC

When Dr. Allen Lim left the lab to work with pro cyclists, he found a peloton weary of food. For years the sport’s elite athletes had been underperforming on bland fare and processed bars and gels. Science held few easy answers for nutrition in the real world.

Pro Athletes Praise Allen Lim, Biju Thomas, and The Feed Zone Cookbook

The Feed Zone Cookbook FZC_96dpi_400pw_str_NOLOGO

See what professional athletes have said about Dr. Allen Lim, chef Biju Thomas, and The Feed Zone Cookbook.

Books are perfect gifts! Take a look at the 2017 VeloPress gift book collection. Dismiss