Portable Power

June 15, 2017 / mkadey / Leave a comment

It seems that there is no end to the interest in transporting tasty treats from the kitchen to the trail. Recently, I was asked by Alive magazine, a publication I have worked with for many years, to put together a collection of portable nibbles that can help people stay energized during their summer adventures. The idea is that you need not rely solely on packaged energy foods to keep your gas tank from hitting red. It very much aligns with the premise of my book ROCKET FUEL.

From Curry Apricot Bars to Mocha Crepes, click here to head over to the Alive website to find this collection of recipes (and admittingly, more appetizing food photography) to help you keep up the pace all summer long.

Sweet Potato Energy Bites

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Chocolate Hummus Stuffed Dates

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Curry Apricot Bars

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Mocha Crepes

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Mini Trail Mix Muffins

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Recipe: Pesto Mini Pancakes

June 4, 2017 / mkadey / 1 Comment

The weather has finally become more conducive to longer outdoor workouts up here in Ontario, which means I have an appetite for stuffing some tasty fuel in my jersey pocket or backpack for those times when I’m happily spending a few hours on the saddle or walking in the woods. And of course, that means getting in the kitchen and rustling up some DIY rocket fuel.

When looking back at the recipes I developed for ROCKET FUEL, I always have a soft spot for the small pancakes, known in Russian parlance as blini, that I still use regularly to energize my rides. Since then, I”ve had a great time in the kitchen scheming up some new ways to flavor the bite-sized rounds. These savory baby pancakes offer up a respite from the sweetness that often dominates most endurance fuel. Pesto provides bright flavor, while those little chunks of sun-dried tomato offer up some palate-awakening umami. And I’ve even been known to slide a couple slices of cheese between two pancakes – I can think of no better way to slay mid-workout hunger. Great for the drive home from the mountain bike trails, too. Use store-bought pesto, or go ahead and blitz up your own for even fresher flavor.

For transport, you can simply slide a few of the savory pancakes into a small zip-top bag. But my preferred method is to use the eco-friendly reusable wraps from Abeego. These beeswax wraps are especially handy when I’m stuffing something between the mini pancakes and want to keep everything held together.

Pesto Mini Pancakes

1 cup all-purpose flour
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
2 large eggs
3/4 cup milk or unflavored nondairy milk
2 tablespoons pesto
1/3 cup finely chopped oil-packed sun-dried tomatoes
2 teaspoons butter or oil

Combine flour, baking powder, baking soda, and salt in a large bowl. In a separate bowl, gently beat together eggs and milk. Whisk in pesto. Add wet ingredients to dry ingredients and stir until smooth. Stir in sun-dried tomatoes. Let batter rest 10 minutes.

Heat butter or oil in a skillet over medium heat. By the tablespoonful, drop batter into pan and heat mini-pancakes until edges begin to turn inwards and bubbles form on the surface, about 2 minutes. Flip over and cook for 1 minute more. Repeat with remaining batter, adding more butter or oil to pan as needed. Let prepared pancakes cool, preferably on a wire rack. You should get at least 22 mini-pancakes.

In Rocket Fuel: Power-Packed Food for Sports & Adventure, award-winning dietitian Matt Kadey offers up 120 delicious, creative, and convenient real-food recipes to power your everyday exercise and weekend adventures.

Rocket Fuel is available now in bookstores, outdoors stores, and online from these online retailers:
MattKadey.com
VeloPress
Amazon
Barnes & Noble
local booksellers
Chapters/Indigo and MEC.ca in Canada

Food photography by Aaron Colussi.

Recipe: Strawberry Chia Pudding

May 21, 2017 / mkadey / Leave a comment

Smoothies will continue to be one of my go-to recovery options, but sometimes after a hard ride battling the winds that are a frequent foe here in the Ontario countryside I crave something that feels a little more substantial. Enter this guise of chia pudding. The lofty amounts of soluble fiber in chia forms a gel when mixed with liquid, which is easily exploited to make spoonable nourishment with a tapioca-like texture.

The strawberries provide recovery sugars and antioxidants, yogurt gives your weary muscles some much needed protein, chia seeds offer up essential omega fatty acids and a range of must-have minerals, and chocolate is just awesome. And there is no reason why this pudding can’t serve as a make-ahead breakfast option. Topping options include sliced fresh strawberries, chopped nuts like pistachios, coconut flakes, and even crunchy granola. If desired, raspberries can replace strawberries and you can stir in dark chocolate chips instead of chopped chocolate.

By far, my favorite jars for making chia pudding as well as any overnight oat recipes are the Ball 16 ounce wide mouth glass jars. The large opening makes it easy to add in all the necessary ingredients and they have plenty of room for digging around with your spoon.

Look for more chia seed pudding recipes to fuel your adventures in the pages of ROCKET FUEL.

Strawberry Chia Pudding

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2 cups fresh or frozen (thawed) strawberries
3/4 cup milk or plain non-dairy milk
3/4 cup plain yogurt
1 tablespoon honey or maple syrup
1/2 teaspoon vanilla extract
¼ cup chia seeds
1 ounce chopped dark chocolate

Place strawberries, milk, yogurt, honey or maple syrup, vanilla and a pinch of salt in a blender and blend until smooth. Divide among 2 jars. Add half of the chia seeds and chocolate to each jar, seal shut and shake. Chill for at least 3 hours and up to 3 days.

Food photography by Aaron Colussi.

Vietnam Gastronomy

May 12, 2017May 12, 2017 / mkadey / Leave a comment

This winter, my girlfriend and I had the pleasure of riding our bikes between Hanoi and Ho Chi Minh in Vietnam. When you combine the fetching scenery, well-meaning denizens, exceptional backroads, incredible value and, of course, tasty eats, what you end up with is a very rewarding pedal power experience indeed.

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From these cycle touring trips, I always like to glean culinary inspiration that I can import back home. Take for example the Loatian inspired Coconut Rice Cakes and the Fruit and Grain Drink borrowed from Chile that you can find in the pages of ROCKET FUEL. So I thought I would put together a visual potluck of some of the best foods that we used to fuel our Vietnamese two wheeled adventure.

You can read my trip journal from our 1,700 mile journey through Vietnam here.

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Of course, no ride through Vietnam is complete without a daily Banh Mi habit. We most often opted for the egg and pickled veg variety. Will have to adapt this to a jersey pocket version.

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Com Ga – a tasty mashup of yellow rice, grilled chicken, herbs and chili sauce. As spotted in Hoi An.

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Kem Flan – A Vietnamese flan doused in coffee syrup. Worth the plane ticket alone.

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We started most days with a comforting and nourishing bowl of noodle soup, a.k.a. pho.

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These sugar sesame bars ended up being our Vietnam rocket fuel.

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Nothing is better in the midst of a steamy ride that a combo of sweet iced coffee (cafe sua da) and iced green tea.

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Mi Quang – A stunningly delicious bowl of thick noodles, quail eggs, pork, herbs and nuts. All for less than a buck for a hearty serving.

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Vietnam produces most of the world’s supply of Dragon Fruit. They were worth carrying the extra weight.

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Shrimp dumplings (White Rose) are a satisfying street food snack in Hoi An.

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A big day on the saddle deserves an even bigger rice cake.

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Dalat pizza – rice wrappers grilled till crispy and adorned with all sorts of toppings. Perfect for a cyclists lion sized appetite.

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After climbing for a couple hours this display on the way to Dalat is a welcome sight.

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Move over pho! Bun Bo Hue might just be the best soup in Vietnam.

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Are fried silk worms Paleo?

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Jackfruit chips are something we need more of in North America.

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Ok, smelly durian is not the most practical addition to a cyclists fuel arsenal.

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Hey Tabi, are you going to share some of that coconut water?

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Yes, fresh squeezed cane juice is better than Gatorade.

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These buns were tasty but not sure if that color is natural.

Food photography by Aaron Colussi.

Praise for Rocket Fuel! See what pros, experts, and media are saying.

May 3, 2017 / davetrendler / Leave a comment

“Perfect for the active foodie, this book provides more than 80 real-food, simple fuel recipes for before, during, and after a workout.” – Competitor magazine

“Registered dietitian Matthew Kadey shares unique real-food recipes.” — Triathlete magazine

“Rocket Fuel caters to athletes and active people seeking healthy, natural alternatives to the energy bar aisle.” — Gear Junkie

“You barely have time to work out, let alone make a post-workout snack. But that doesn’t mean you have to settle for another boring packet of almonds, or a super-processed, super-sugary energy bar. Whip up any of these six easy-to-make, portable, post-exercise snacks from the new cookbook, Rocket Fuel: Power-Packed Food for Sports and Adventure, by registered dietitian Matt Kadey, and you’ll have delicious, take-anywhere eats. Bonus: all 6 snacks help your body keep muscle and burn fat.” — Prevention

“Fuel up before, during, and after your run with homemade eats.” — Women’s Running

“More than 80 simple and quick homemade fuel recipes for the everyday athlete.” — Competitor

“As any serious athlete can attest to, what you eat before, during and after your intense workouts can have a profound effect on your performance in the gym and after your workout…Recipes from Kadey’s book are easy to make, taste delicious, and will help you fuel up to reach your goals.” — Oxygen magazine

“Mostly, it’s research that inspired Matthew Kadey’s recipes…The registered dietitian also finds inspiration at the local market…Apart from the recipes, Rocket Fuel has great advice on fueling, including the timing of your pre-ride food, the number of carbs you should take in during the ride, and the mix of carbs and protein you should have after. Rocket Fuel is a great reference for any athlete.” — Canadian Cycling

“Don’t settle for junk calories to squash those hunger pangs…Take your pre-workout snack up a gastronomic notch and reap the benefits of long-last energy.” — Muscle & Performance

“You might be really, really tired of energy bars. If so, take a look at Matthew Kadey’s new book Rocket Fuel. In it, he shows how easily you can make snacks, smoothies, and energy bars yourself. The benefits are huge: You can tailor your power food to include ingredients you like.” — Vegetarian Times

“Rocket Fuel provides a bounty of functional and downright tasty ideas for DIY pre, during, and post-workout nibbles that will help runners and other athletes of all stripes rise above the competition.” — Canadian Running

“Check out Rocket Fuel for easy, delicious, sensible recipes.” — IDEA Fitness Journal

“Rocket Fuel is a must-read book filled with information and recipes that will keep you going through all your athletic exploits. It isn’t just a cookbook. Rocket Fuel offers a series of guidelines that demystifies the world of sports nutrition and helps you come up with a plan to keep yourself energized before, during, and after your workouts. Kadey does a great job of reminding us that fueling doesn’t need to be complicated, and that real foods can work just as well as packaged sports nutrition products.” — Triathlon Magazine Canada

“Quick ideas for before, during, and after the run. What differentiates this book from other similar cookbooks is in its creativity. Kadey isn’t interested in status-quo snacking. Some of the James Beard Award-winning writer’s recipes sound delicious. Where Rocket Fuel is at its strongest is in the classic recipes Kadey offers up with a subtle twist.” — Canadian Running

Food photography by Aaron Colussi.

Packages of Energy

May 2, 2017May 2, 2017 / mkadey / Leave a comment

Most people assume that since I’m the author of Rocket Fuel which is a book dedicated to making your own exercise fuel that I have a serious hate-on for packaged energy foods. That’s not the case. It’s just that I believe a well fueled athlete should rely on a combination of what comes out of their own kitchen and what comes from a store. And truth be told, there are better options than ever when someone is looking for convenience food to help them keep up the pace. That’s why I thought it would be a good idea to pass along some of my favorite packaged energy foods that pair perfectly with some DIY fuel when I’m on the saddle for the long haul.

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KIND Pressed Bars

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One of the newest additions to the line-up of KIND bars are a standout. Athletes who crave simplicity will appreciate that the soft and chewy Pressed bars have a pared down ingredient list that contain little more than fruit and veggies. Don’t worry, they don’t taste like a salad in bar form. There is plenty of natural sweetness from the fruit to make them, well, sweet on the palate. During exercise, I appreciate that they contain a high percentage of carbohydrates to better fuel a workout and lessen the risk of tummy troubles. For instance, the Apricot Pear Carrot Beet bar (yes, that is essentially the extent of the ingredients) gets 95% of its calories from carbohydrates. Compare this to the 44% carbs found in the KIND Almond & Coconut (one of their many nut-based bars) and you see why the Pressed bars can be a better choice for a jersey pocket. Not to mention no risk of melted chocolate coating. I’m happy to give KIND kudos for raising the bar on portable fuel.

Untapped Maple Waffle

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Want to slay mid-workout hunger? These portable waffles hit the spot – no waffle maker required. But let’s be honest here, the real reason I’m happy to trumpet these Dutch-style stroopwafels is that they are sweetened with maple syrup. My eastern Canada upbringing has trained my palate to think of maple syrup as its own food group. The primary form of carbohydrate in maple syrup is sucrose, which is a combo of glucose and fructose. Research has shown that sucrose is a reliable exogenous fuel source during endurance exercise and can elevate performance during long bouts of activity.

If your outing involves stopping at a coffee shop along route, try plunking a Untapped waffle in your espresso – a scene that seems almost criminal not to Instagram. Full disclosure: I often enjoy a waffle topped with a smear of nut butter as a pre-ride snack. The brand also offers up a coffee infused waffle (brilliant!) and maple syrup packets for a more natural gel-like shot of energy.

Made in Nature Figgy Pops

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If you believe social media, balls are the new energy bars. So it was only a matter of time before companies started packaging up balls for sale on store shelves. Among the burgeoning number of offerings, I’m loving the Figgypops from Made in Nature. Available in appetizing flavors ranging from Tart Cherry Fig to the chocolaty Choco Crunch, these great balls of energy are dried fruit based (from the name, you can hazard a guess they contain dried figs) meaning they contain plenty of natural sugary energy. A serving of the balls gleans about 65% of its energy from carbohydrates so they can help keep you going strong to the finish line. When I don’t have any homemade energy balls on hand, I’ll simply place a handful of Figgy Pops in a zip-top bag and slide them into my jersey pocket for when I’m in need of a quick roadside nosh. I’ve had my eye on Made in Nature for several years now as they have several inventive whole food based products. The Ancient Grains Supersides can make any post-workout meal better.

Sun-Maid Raisin Packs

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Sometimes it’s a good idea to call upon Mother Nature to keep your legs moving forward. A recent study found in the pages of the Journal of the International Society of Sports Nutrition showed that budget-friendly raisins were just as effective as sport chews at improving endurance performance during an 80-minute run at 75% V02max followed by a 5K time trial. This makes sense when you consider that the parched grapes are 100% carbohydrate energy consisting of a combination of glucose and fructose. Studies show that ingesting two different simple carbs (i.e. glucose and fructose) during exercise is more effective at boosting performance than taking in just one form of simple carbohydrate. Based on this data, I’m a proponent of slipping a box of Sun-Maid raisins into a jersey pocket or gym bag for times when you’re in need of a natural energy boost. In Rocket Fuel, I even have a recipe for a DIY raisin energy shot that will give any commercial gel some stiff competition.

Food photography by Aaron Colussi.

Recipe: Tart Cherry Cheesecake Wrap

January 1, 2017December 29, 2016 / mkadey / 1 Comment

A major inspiration for writing ROCKET FUEL (other than fame and fortune!) was the emergence of research showing that certain foods you can source from supermarkets and bulk bins can do just as good of a job at boosting exercise performance and recovery as engineered sports nutrition products. Case in point: deliciously sweet-tart Montmorency cherries. It turns out their abundance of antioxidants can help athletes get more out of their workouts.

A study in the journal Applied Physiology, Nutrition, and Metabolism found that cyclist who consumed a Montmorency tart cherry concentrate for 8 days prior to a 109-minute cycling trial experienced signs of accelerated recovery such as less inflammation and muscle pain. An important perk for those who regularly train hard. A separate study in the journal Nutrients discovered that regular consumption of Montmorency tart cherries can improve measures of recovery such as muscular pain and agility in those involved in sprint style sports such as soccer.

This makes Montmorency tart cherries a powerful addition to any diet geared towards achieving peak performance. For this reason, I’m always looking for ways to sneak more into my eating plan. Dried tart cherries are a great addition to a bowl of yogurt or oatmeal. They also find a way into many of my trail mix combos and DIY energy bars. Tart cherry juice can be enjoyed straight up after a spirited workout or used as a liquid base for post-training smoothies. Or try wrapping up this bundle of recovery nutrition after your next sweat fest. Creamy, crunchy and sweet at once, these craveable wraps provide a double cherry wallop to show your weary muscles some love. The dried Montmorency tart cherry topping is equally good strewn over yogurt or ice-cream. If using Montmorency tart cherry juice concentrate, mix 2 tablespoons with 1 cup water, which is roughly the equivalent of 1 cup of pure tart cherry juice.

Want to find out how Montmorency tart cherries can improve your fitness gains? The kind folks at Choosecherries.com would like to award a ROCKET FUEL reader with some tart cherry goodness to try this recipe or any of the other tart cherry infused recipes found in the pages of ROCKET FUEL. Just e-mail us at contest@rocketfuelfoods.net with “Montmorency tart cherries” in the subject line to enter. This contest closes January 12th!

Cherry Cheesecake Wraps

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Serves 4

1 cup Montmorency tart cherry juice
2 tablespoons honey
1 cup dried Montmorency tart cherries
1/2 teaspoon cinnamon
1/2 teaspoon ginger powder
2 teaspoons grated orange or lemon zest
1/4 teaspoon almond extract (optional)
4 small whole-grain wraps
1/2 cup cream cheese
4 tablespoons chopped almonds

Place cherry juice, honey, dried cherries, cinnamon, ginger, orange or lemon zest and a pinch of salt in a medium saucepan. Bring to a boil, reduce heat to low, cover and simmer gently for 15 minutes. With a slotted spoon, remove dried cherries from pan and set aside. Raise heat to high and boil, uncovered, for 3 minutes, or until liquid is reduced by about half and syrupy. Stir cherries and almond extract if using back into liquid.

To assemble wraps, spread about 2 tablespoons cream cheese on a wrap and then top with cherry mixture and almonds. Roll and eat.

Food photography by Aaron Colussi.

Seasonal Smoothies

November 23, 2016November 23, 2016 / mkadey / Leave a comment

No matter the type of workout, I always crave a smoothie afterwards. There is just something about sucking back a deliciously thick drink to help feel recharged. But like other parts of a meal plan, smoothies can also follow the seasons. With that said, I present two seasonal smoothies that make the post-workout period as tasty as ever. Yes, cabbage does rock in a smoothie!

You can find more creative blender creations in the pages of my new cookbook ROCKET FUEL.

Apple Crisp Smoothie

Serves 1

1 cup milk of choice
1 scoop plain or vanilla protein powder
1 apple, cored and quartered
2-3 dried pitted dates
2 tablespoons oats
2 tablespoons walnuts
1/4 teaspoon cinnamon
1/8 teaspoon nutmeg
1 small frozen banana, chopped

Place all of the ingredients in a blender container and blend until smooth. The longer you let the blender work the smoother the drink will be.

Blueberry Cabbage Smoothie

Serves 1

1 cup milk of choice
1/2 cup plain yogurt
1 cup chopped red cabbage
1 tablespoon ground flax seed
1/2 cup frozen blueberries
1/2 frozen chopped banana
1/4 teaspoon cinnamon
1/8 teaspoon almond extract

Place all of the ingredients in a blender container and blend until smooth.

In Rocket Fuel, award-winning dietitian Matt Kadey offers up delicious, creative, and convenient real-food recipes to power your everyday exercise and weekend adventures. Rocket Fuel is now available in bookstores, outdoors stores, and online. Order today from the author Matt Kadey, VeloPress, Amazon, Barnes & Noble, local booksellers, and Chapters/Indigo.

Food photography by Aaron Colussi.

Recipe: Sweet Potato Sausage Waffle Bites

November 21, 2016November 28, 2016 / mkadey / Leave a comment

My chest freezer is stuffed with so many different flours you’d think that I was working in a test kitchen for Martha Stewart. No, instead I just love the different flavor nuances and nutritional perks that everything from spelt flour to teff flour to rye flour lends to pancakes, muffins, cookies, and of course DIY fuel.

I recently got my hands on one of the newest products on the market – Bob’s Red Mill Paleo Flour. It’s basically a caveman worthy blend of almond flour, arrowroot starch, organic coconut flour and tapioca flour. An easy path to grain-free baked goods.

I’m definitely not a member of the paleo crowd (love my oatmeal too much!), but I appreciate the nutritional benefits of this newfangled flour blend which includes higher amounts of protein and fiber than many other types of flour like whole wheat. I’ve been using almond flour for some time now as its nutty flavor adds toothsome appeal to items like these waffle bites.

Made with sweet potato, maple syrup and sausage, these have an enticing sweet and savory personality that can make it easy to leave the packaged energy bars at home. Not as big as your typical waffle, they are easily wrapped up and taken along with you when luxuriating in outdoor pursuits. I’m also eating them as a pre-workout nibble. Heck, heat a few up, douse in maple syrup and call it breakfast.

These worked out great with the Bob’s Red Mill Paleo Baking Flour, but you can also another type of flour depending on what you may have on hand. With that said, the kind folks at BRM are offering up the chance to win a bag of their new paleo flour. Just email us at contest@rocketfuelfoods.net with “Paleo Flour” in the subject line to enter. This contest closes December 7th!

Sweet Potato Sausage Waffle Bites

1 cup peeled and cubed sweet potato

2 large eggs

1/2 cup milk

1/4 cup maple syrup

1 cup BRM Paleo Baking Flour

1 teaspoon baking powder

1/2 teaspoon cinnamon

1/2 teaspoon ginger powder

1/2 pound cooked sausage, finely chopped

Place sweet potato cubes and 1 tablespoon water in a microwave-safe bowl. Cover with plastic wrap and poke a few holes in plastic to allow for venting. Microwave on high for 6 minutes, or until potato is fork tender. You can also steam the sweet potato in a steamer basket on a stovetop.

Place eggs, milk, maple syrup and cooked sweet potato in a blender container and blend until smooth. In a large bowl, stir together flour, baking powder, cinnamon and ginger powder. Add wet ingredients to flour mixture and combine gently. Fold in sausage. Let batter rest 15 minutes so the flour can soak up some of the liquid.

Grease a waffle iron and heat according to the manufacturer’s instructions. Place 2 heaping tablespoons batter for each waffle into the waffle iron and cook until set, about 2 minutes. Place cooked waffles on a metal rack to cool. Repeat with remaining batter. You should get about 12 small waffles.

Food photography by Aaron Colussi.

ROCKET FUEL Recipe: Turmeric Ginger Tonic

November 9, 2016November 23, 2016 / davetrendler / 1 Comment

More and more athletes are turning to turmeric and ginger for their anti-inflammatory powers. That makes this elixir a great way to simultaneously rehydrate and tame the flame. You can turn this into a warm drink for the cooler months by heating it on the stove top until hot to the touch, or it’s a great hot summer night drink when mixed with club soda and served over ice.

Enjoy this free recipe from Rocket Fuel: Power-Packed Food for Sports & Adventure by award-winning sports nutritionist Matt Kadey. Rocket Fuel offers 120 delicious, creative, and convenient recipes to power your everday exercise and weekend adventures. Take a look at Rocket Fuel!

Dairy-free, Gluten-free, Paleo-friendly, Vegan or Vegetarian
Servings: 4
Active Time: 10 min.

I often freeze some fresh turmeric root, which makes it easier to grate when I want to use it to make a hot
herbal tea.

3- to 4-inch piece fresh turmeric, thinly sliced
2-inch piece fresh ginger, thinly sliced
2 tablespoons honey
Juice of ½ orange

Place 4 cups water, turmeric, ginger, honey, and a pinch of salt in a medium saucepan. Bring to a boil, reduce heat to low, and simmer for 5 minutes. Remove from heat and let stand until cooled to room temperature. Stir in orange juice and then strain mixture into a glass jar. Chill until ready to serve, for up to 1 week. When ready to serve, place ice in a glass and pour in turmeric drink.

MELLOW YELLOW
Convert this into a post-training recovery shake by blending 1 cup turmeric drink with 1 cup chopped mango, 1 small chopped carrot, 1/3 cup plain or vanilla protein powder, and 1 small chopped frozen banana.

Game Changers: Sweeten with agave syrup instead of honey + Use lime or lemon juice instead of orange

Food photography by Aaron Colussi.