Feed zone portables is packed with recipes for real workout food you can make yourself

Food for when you’re exercising is a whole product category these days. Best banana bread maui There are sticky sweet energy gels (every marathoner’s frenemy), plus a variety of bars and chews that are pretty much all expensive and taste terrible. Moist banana bread with sour cream The book Feed Zone Portables has an alternative: homemade, portable food that has the nutrition you need, while tasting great.

Food for the middle of a long run, or a long day cycling, kayaking, or any other endurance activity, has to fill a pretty tall order. Homemade banana bread calories It has to be easy to eat even when your mouth is dry (goodbye saltines), and it has to agree with every part of your digestive system (goodbye prunes and jalapeno poppers). How to make banana bread more moist Nutritionally, you need this kind of snack to be mostly carbs, to give your body plenty of fuel for the long haul. How to make banana bread muffins Oh, and it can’t be the kind of thing that’s ruined by being smushed in your pocket for hours.

Gels fit all these requirements, and so do other foods made for endurance exercise, like PowerBars and Clif Shot Bloks. Bread banana pudding But they’re not to everyone’s taste, and they can be expensive: $1 for a 100-calorie gel is a typical price. Banana nut bread muffins recipe Ask experienced runners and cyclists what they eat, and you’ll hear about raisins and gummy bears and the occasional PB&J sandwich. Eggless banana bread recipe Some will stuff a mashed sweet potato into a ziploc bag and bite off the corner when it’s time to suck it down.

All of these are sweet, though, and what drew me to Feed Zone Portables initially were the little packets on the cover labeled “savory.” Is it possible to eat on the run without sucking down something that tastes like synthetic cake frosting?

The answer is yes, according to the authors, exercise physiologist and cyclist Allen Lim and chef Biju Thomas. Best ever banana nut bread They’re writing for cyclists, but runners and other exercisers have similar needs.

The book opens with the usual chapter on why the book exists, which I started flipping through on the way to the recipes. Best banana bread pudding recipe But wait—there’s really good stuff in here! Some of the highlights:

• A reality check on whether you actually need to eat during your workout, and if so, how much. Easy banana bread muffins recipe As a rule of thumb, eating is optional for activities under two hours. Banana nut bread recipe with buttermilk Above that, you should eat at least half the calories you burn each hour.

• A sidebar on why coconut water is a terrible sports drink. Peanut butter banana bread recipe As we’ve said, it’s full of potassium when what you need is sodium.

• A lengthy treatise on why Gatorade gives you diarrhea. Banana nut bread recipe with sour cream Calorie-containing drinks are digested differently than food plus water. Easy healthy banana bread recipe Bottom line, if you’ve ever been unable to leave the porta-potty after a marathon, you’re not alone. Best ever gluten free banana bread Swilling sports drinks really does do that to us.

The information in this section is really solid, so give it a read if you want to know more about how your body works when you’re eating on the run. Best banana bread recipe in the world The Recipes

• Rice cakes, which are little bricks of sushi rice with filling layered into the middle—like a sandwich version of onigiri

There are also waffles, “take and make” recipes that can be prepared in a hotel room (tip: bring a waffle maker), and an “aha” section of the least fussy recipes that you can make with whatever is in your kitchen. Easy banana bread recipe for kids For example, instead of layering your rice into cakes, you can just mix it with some blenderized leftovers and scoop it out into balls.

There’s one major caveat about many of these recipes, especially the savory ones. Best healthy banana bread recipe They should probably stay refrigerated for food safety reasons. Healthy banana bread recipe applesauce For example, there’s a rice cake with (deliciously seasoned) beef inside. Simple banana bread muffins Would you walk around with a pocket full of rice and beef, and think it’s okay to eat after a few hours? In a food safety post on the book’s website, Lim says: “So far, we have had no problems with rice cakes cooked fresh in the morning lasting about 5 hours in the back of a jersey [cycling shirt] pocket.”

Food safety expert Ben Chapman isn’t buying it. Easy gluten free banana bread recipe “No one has been sick that they know of. Better homes and gardens banana bread recipe And the sample size is probably pretty small,” he said in an email. Best ever moist banana bread Cooked rice can harbor food poisoning bacteria. Moist banana bread with sour cream recipe At room temperature, cooked food is safe for four hours. Best gluten free banana bread recipe In the heat, next to your body, it could grow significant amounts of bacteria even sooner.

Because of that, I probably wouldn’t eat a rice cake after many hours on the trail on a hot day. Calories in homemade banana bread I might keep one on ice until the run starts, and then eat it in the first hour or two of my run (saving the gels for the later hours if I’m running for a really long time). Healthy moist banana bread recipe Cyclists or hikers could carry these with an ice pack, if you don’t mind the few ounces of extra weight. Healthy moist banana bread They would also work fine if you have a place to stash a cooler, like if you know you’ll be running past the same spot a couple of times.

Since I’m not actually training for a marathon these days, I actually find these recipes really handy as grab-and-go snacks for before or after a short workout. Best ever banana bread recipe They’re actually so good I ended up eating a selection of them for lunch on more than one occasion. How to make moist banana bread Road Testing

I made five recipes, three of them rice cakes. Banana bread cake mix I also wrapped them in the recommended way, which is similar to this method we’ve detailed for wrapping a sandwich. Best healthy banana bread If you get the snack-to-paper ratio right, you get two tabs on the bottom and can tuck one into the other. Banana bread bread machine I was skeptical, but this actually worked really well. Extreme banana nut bread (You could also secure the little packages with rubber bands or tape, if that’s easier.)

Taking care not to wreck your lunch isn’t rocket science, but if you’ve ever peered into…

All of my sample recipes survived being carried in a pocket for hours, and didn’t fall apart or break. Eggless banana bread recipes moist They all came out as little bricks or pucks, just like they were at the start, and they all tasted good. Eggless banana bread with yogurt Here’s the rundown, and while we’ll tell you how to make them, you’ll have to check out the book for the full recipes with measurements: Red Lentil Rice Cakes

How they taste: A little bland, but seasoning is easy to adjust. Can i make banana bread without baking soda These actually perfectly satisfy the pizza crust craving I get on long runs. Can you make banana bread without baking soda (Why pizza crust? No idea.) Spiced Beef & Onion Rice Cakes

How they’re made: Cook ground beef and onion in a pan, and season with fresh ginger, soy sauce and molasses. How to make banana bread without baking soda Then layer the cooked mixture with sushi rice. Recipe for banana bread with chocolate chips Cut into blocks when cooled.

How they taste: I ate half the batch before the other half was cooled. Banana bread bread machine recipe Um, yeah, they’re good. Banana bread recipe hawaii The beef is savory and flavorful. Banana bread recipe with chocolate chips I would have preferred more beef and less rice, but then it might not have made such neat little bricks. Banana bread made with coconut flour Raspberry and Mint Rice Cakes

How they’re made: Layer fresh raspberries and shredded mint leaves in sweetened sushi rice.

How they taste: Like sweet rice and plain raspberries. Banana bread made with sour cream Underwhelming, compared to the other amazing recipes in this book. Banana bread in cake pan Still beats a PowerBar, though. Blueberry banana bread recipe Mushroom and Swiss Frittata

How they taste: Excellent. Chocolate chip banana bread recipe moist Delicious. Banana bread healthy recipe Amazing. 3 ingredient banana bread recipe I’ve tried mini-omelets before, and always hated the taste of cold eggs. Banana bread with cake mix and pudding But somehow, the extra ingredients overshadow that flavor and eliminate the slimy texture. Banana bread recipes healthy Banana Walnut Two-Bite Pies

How they’re made: Mix chopped bananas, walnuts, brown sugar, and cinnamon. Banana bread recipe with cake mix I used the “quick crust” method, where sandwich bread substitutes for a real pie crust. Banana bread recipe with yellow cake mix You sandwich a dollop of filling between two slices of bread, cut the whole thing out with a glass or a cookie cutter, and then bake until toasted.

How they taste: This is another winner. Egg free banana bread recipe The toasted bread actually made a really good crust, and with the filling it tasted dessert-like but not sickly sweet. Banana bread buttermilk Our Take

These snacks pass the deliciousness and portability tests with flying colors. Banana bread recipe gluten free Every recipe I tried was at least good, and many were amazing. Bananabread recipes The book is full of recipes I can’t wait to try, like the Curry Potato and Chicken Pot Pie, the Sweet Cream Grits, and the Baked Pasta. Banana bread recipe food network There’s also a chapter of “sticky bites,” like these chocolate and sea salt ones. Banana bread recipe allrecipes Yum.

I am disappointed by the food safety issue, though. Banana bread crumble If you choose to keep any of these snacks in your pocket all day, do so at your own risk. Banana bread crumb cake You can still fuel yourself on the last few hours of a long run with one of the recipes that’s more like a traditional cake or cookie, like the Snickerdoodles or the Spiced Pumpkin Cakes.

If you’re used to eating packaged products like Clif bars when you’re too busy for a meal, any of the recipes in this book would be a satisfying alternative. Banana bread recipe without butter They’re are a great addition to a lunchbox, or for a before- or after-workout snack. Banana bread recipe coconut oil These snacks don’t have to be just for exercise, of course. Banana bread streusel I’m eating one right now, and I kind of want to try a raspberry rice cake, warm, with ice cream on top.

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