So I recently bought Biju Thomas and Allen Lim’s latest book Feed Zone Portables. It’s a cook book for food that is easy to take out with you will doing exercise or in my case riding the bike. I have always preferred to have real food, not gels, while riding so I thought this was perfect for me. I won’t be reciting the book word for word but I will be posting up some photos and my versions of the recipes over the coming months while I work out what I like and which things work for me. First off here’s 3 savory snacks that went down very well with the crew on Friday night’s ride.
I would suggest that you don’t really need to stick to the volumes of the ingredients as I have listed them below. This is just how much I used. I would also feel free to throw in what ever you happen to like and have to hand. Of course don’t rely on my nutritional data if you don’t follow my recipe.
Baked Eggs With Bacon & Parmesan
These were certainly the tastiest snack and also the easiest to wrap and eat.
Ingredients: 3 eggs, 1 rasher of bacon cooked and chopped, 3tsp of grated Parmesan.
Method: Crack the eggs into a muffin tin, bake for 5-6 mins. Sprinkle on the chopped bacon and the parmesan, bake for another 5-mins or until the cheese starts to brown. Leave to cool on a cake rack. Make sure you take them out the tin while still hot or they will stick. I used a plastic knife to get them out.
Nutrition (per serving): Calories – 95, Carbs 1g, Fat 7g, Protein 8g
Bacon & Parmesan Rice Cakes
These tasted great and are a real carb bomb. I need to work on making the rice stickier though as they didn’t really hold together as cakes very well. I think this was because I used Basmati rice(cause it’s what I had) instead of Calrose rice.
Ingredients: 1 and 1/3 cups of cooked whole grain Basmati rice, 2 rashers of bacon cooked and chopped, 1/4 cup of grated parmesan.
Method: Put a light squirt of olive oil in the bottom of a baking tin. Put the rice, bacon and cheese in the tin and mix it up. Push the mixture up to one end of the tin and press it together to get it as dense as you can. Leave it to stand for a bit then divide into 3 servings.
Nutrition (per serving): Calories – 361, Carbs 59g, Fat 8g, Protein 13g
Bacon & Parmesan Rice Souffle
These were the least tasty but were fine. They held together far ebtter than the rice cakes and were much easier to eat on the move. They are also a better mix of carbs and protein.
Ingredients: 1 eggs beaten, 1 rasher of bacon cooked and chopped, 3tsp of grated Parmesan and 1 cup of cooked whole grain Basmati rice.
Method: Combine the rice, beaten egg, bacon and cheese in a small bowl. Divide the mixture into 3 and press into a muffin tin. Bake for 10-12mins. Leave to cool on a cake rack. Make sure you take them out the tin while still hot or they will stick. I used a plastic knife to get them out.
Nutrition (per serving): Calories – 251, Carbs 44g, Fat 4g, Protein 8g