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Training & Nutrition Learn how to develop a training schedule that's good for you. What should you eat and drink on your ride? Learn everything you need to know about training and nutrition here.

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Old 06-08-04, 12:19 PM   #1
Moistfly
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Did a quick search and didn't see anything like this before and thought it might be fun and helpful if everyone posted 1 or 2 of their favorite recipes (preferably something healthy).

Here's what I have for breakfast every morning and it's never gotten old:

1 scoop ON whey protein
7 oz water
6 ice cubes
1 cup oatmeal (cooked, and I avoid most of the super market super-sugar brands and just stick with rolled oats)
A few drops of coconut extract
And then whatever fruit I feel like, usually banana's or strawberry because of the high potassium content.

Blend to whatever consistency you like and enjoy

Last edited by Moistfly; 06-08-04 at 12:34 PM.
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Old 06-08-04, 12:32 PM   #2
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horchata (orchata)

1 cup long grain white rice
2 cups skinless almonds
1-inch piece cinnamon bark
8 cups water
1/2 cup sugar
1/4 teaspoon vanilla extract
Ice cubes


Wash and drain the rice. Using a spice grinder (an electric coffee grinder works well too), grind the rice until fine; combine with the almonds and cinnamon bark. Add 3 1/2 cups water and let sit overnight, covered. Blend rice mixture until smooth using a blender. Add 2 1/2 cups of water and continue blending. Add sugar and vanilla extract. Strain horchata into a bowl first using a metal strainer and then a double layer of cheesecloth; finish with up to an additional 2 cups of water until it achieves a milky consistency. Enjoy over ice.
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Old 06-08-04, 02:30 PM   #3
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I've been enjoying what I tried in a restaurant in Encinitas CA over the memorial day weekend:

Farmer's scramble
10 inch cast Iron frying pan
Olive oil
2 eggs
2 tablespoons water
2 Sliced green onions
8 skinny, tender and fresh asparagus spears, sliced diagonally
1 good sized handful baby spinach, arugula or young, tender green of your choice
1 or 2 tablespoons water
1 oz feta cheese, crumbled

2 slice home-made french style bread
butter or jam (optional)
Tea or coffee

Crack the eggs into a bowl and add the 2 tablespoons of water and beat lightly. Set aside.

Heat the frying pan over medium heat till hot. Add a small portion of olive oil, swirling pan to coat evenly. Pour off excess oil. Immediately throw in the asparagus and saute for about 1 minute; add a little water (the 1 or 2 tablespoons listed above) and throw in the green of your choice (spinach is good and the arugula is particularly fine) and saute stirring till the green just begins to wilt. Add the onions to the mix and stir for a few seconds

Pour the reserved egg mixture over the veggies in the pan then scatter the crumbled feta over all and cook, turning gently, till the eggs are set to your liking.

Serve with a couple pieces of toast and hot tea or coffee.

This is REALLY good; the asparagus is still tender yet crunchy and the spinach/arugula is tasty. The feta adds a certain creamy sharpness that enhances the whole thing.

Good stuff.
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Old 06-08-04, 02:59 PM   #4
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Tasty Chicken stuff:

Whatever left over boneless chicken you have laying around-about 3 breasts-cubed,shredded, or diced
about 3 cups of brown rice
a few cans of pantry beans(black, red, kidney-whatever you have on hand)
2 cans stewed tomatoes
a can ro-tel
can of corn

drain everything into a colindar, mix in rice and chicken.
pour into baking dish, sprinkle on layer of cheese
bake on 350 until bubbly. This makes a whole large casserole dish worth.

This is a great pantry recipe, and I'm constantly playing with it, depending on what I have on hand. It's healthy and a one dish meal. It's always a new experience.
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Old 06-08-04, 03:22 PM   #5
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1 1/2 cups soymilk, banana, frozen mixed berries, 1/2 - 1 scoop protein powder (depends on the day), 1 tsp flax or hemp oil (both in winter). Along with a handful of vitamins and 12 oz of green tea, that's breakfast.
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Old 06-08-04, 04:35 PM   #6
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For all you brownie lovers, a simple recipe mixed all in one pan and baked in another.

1/2 Cup butter (or 1/4 cup butter and 1/4 cup shortening)
2 oz unsweetened baking chocolate OR 6 tablespoons unsweetened cocoa
1 cup sugar
1 teaspoon vanilla extract
2 eggs
3/4 cup all purpose flour
1/2 cup chopped nuts (optional)

Preheat oven to 350 F.

Mix all of the following by hand:

In a saucepan over low heat melt the butter/shortening. Add the chocolate, stirring, making sure not to burn it; if you are using cocoa, add it now and stir well. When all is melted/mixed add the sugar and stir well, getting rid of any clumps. Add the vanilla and then the eggs, one at a time and stir well after each addition. Stir in the flour and when it is all mixed, stir in the chopped nuts. Spread batter in a greased 8x8 or 9x9 pan and bake in the oven for about 25 minutes, checking for doneness after about 20 minutes. Do not over cook; these are "fudgy" type brownies.

Note: if you beat this ALOT when adding the eggs you will come out with a more cake-like brownie, if desired.

This recipe quadruples beautifully! I know because I just made a quadruple batch--I am going to take them out of the oven now.
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Old 06-09-04, 05:15 PM   #7
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That egg recipe sounds great. There's a greasy restaurant around here known for their famous 'mishmash omelette.' It has bacon, sausage, ham and salami; tomaotes and onions and 8 yes, eight eggs. Also served with potatoes. I'm sure it's delicious but I have yet to eat one!
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Old 06-09-04, 05:27 PM   #8
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Here's one of the few things I make really well.

Lightning Honey Wheat Bread

Dough
2 cups bread flour
1 2/3 cups wheat flour
1 tablespoon cocoa
1 tablespoon granulated sugar
2 teaspoons instant coffee
1 teaspoon salt
2 1/4 cups warm water
2 tablespoons butter, softened
1/2 cup honey
2 1/4 teaspoons (1 pkg.) yeast
cornmeal for dusting

1. Combine the flours, cocoa, sugar, coffee and salt in large bowl. Make a depression or "crater" in the middle of the dry mixture. Pour the warm water into this "crater," then add the butter, honey and yeast. Slowly mix the ingredients with a spoon, drawing the dry ingredients into the wet. When the doughs tarts to form, begin to combine it by hand, kneading the dough thoroughly for at least ten minutes, until it is very smooth and has a consistent color. Set the dough into a covered bowl in a warm place for an hour, to allow it to rise.
2. When the dough has risen to about double in size, punch it down and divide it into 8 even portions (divide dough in half, divide those halves in half, and then once more). Form the portions into tubular shaped loaves about 8 inches long and 2 inches wide. Sprinkle the entire surface of the loaves with cornmeal and place them on a cookie sheet, or two. Cover the cookie sheet(s) with plastic wrap and let the dough rise once more for another hour in a warm location.
3. Preheat the oven to 350 degrees. Uncover the dough and bake it for 20-24 minutes in the hot oven. Loaves should begin to darken slightly on top when done. Serve warm with a sharp bread knife and butter on the side. Whipped butter is an excellent compliment to this bread.
Makes 6-8 small loaves.

Notes

It is normal for this dough to be gloppy and to seem somewhat thin. Just be sure to add plenty of flour to your hands and work surface when working with the dough to try to prevent sticking though it will be a largely futile effort .
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