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

Rocket Fuel by Matt Kadey“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

Rocket Fuel by Matt KadeyIn 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:
MatthewKadey.com
VeloPress
Amazon
Barnes & Noble
local booksellers
Chapters/Indigo and MEC.ca in Canada

Food photography by Aaron Colussi.

 

ROCKET FUEL Recipe: Turmeric Ginger Tonic

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!

Rocket Fuel Recipe Turmeric Ginger Tonic by Matt Kadey

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

Rocket Fuel by Matt KadeyIn 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:
MatthewKadey.com
VeloPress
Amazon
Barnes & Noble
local booksellers
Chapters/Indigo and MEC.ca in Canada

Food photography by Aaron Colussi.

ROCKET FUEL Recipe: Orange Crush Power Bites

Orange slices are a traditional halftime snack for kids, but you can upgrade with these Orange Crush Power Bites!

These new portable snacks from ROCKET FUEL are ridiculously easy to make and their smart nutrient mix will prevent the spike-and-crash in blood sugar that often comes with prefab carbs like sports drinks and gels.

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!

Rocket Fuel Recipe Orange Crush Power Bites by Matt Kadey

Dairy-free, Freezer-friendly, Gluten-free, Paleo-friendly, Vegan or vegetarian
Servings: 8
Active time: 20 min.

Although it may sound counterintuitive, studies suggest that people who regularly crunch on high-calorie nuts are more likely to maintain healthier body weights. It’s thought that the synergy of protein, fiber, healthy fats, antioxidants, and minerals in nuts such as pecans and walnuts can help keep you svelte.

1 large carrot, peeled and roughly chopped
½ cup pecans
½ cup walnuts
1 cup dried apricots
Zest of 1 medium orange
2 teaspoons minced fresh ginger
½ teaspoon cinnamon
¼ teaspoon nutmeg
¼ teaspoon ground cloves
1/8 teaspoon salt
1/3 cup unsweetened shredded coconut

Place carrot, pecans, and walnuts in a food processor and pulse until pulverized. Add apricots, orange zest, ginger, cinnamon, nutmeg, cloves, and salt and blend until mixture sticks together when pressed between your fingers.

Roll mixture between your hands into 1-inch balls. You should have about 16 balls. Place coconut on a plate and roll balls in the coconut, pressing down gently to adhere. Chill in an airtight container for up to 1 week.

Game Changers: Use almonds instead of pecans + Swap out orange zest for lemon zest + Replace coconut with hemp seeds or sesame seeds

Rocket Fuel by Matt Kadey

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:
MatthewKadey.com
VeloPress
Amazon
Barnes & Noble
local booksellers
Chapters/Indigo and MEC.ca in Canada

Food photography by Aaron Colussi.

 

ROCKET FUEL Recipe: Granola Bites

Who says granola has to be served from a bowl? These little bundles of nutrients are an on-the-go way to carry your beloved hippie food. You will be perfectly happy getting lost in the woods or stuck on the steepest of inclines if you have these nearby.

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!

Rocket Fuel Recipe Granola Bites by Matt Kadey

Dairy-free, Freezer-friendly, Gluten-free, Vegan or Vegetarian
Servings: 12
Active time: 20 min.

You can also make these in regular-sized muffin cups for a more substantial postworkout nosh or a take-and-go breakfast option. Just increase cooking time by about 5 minutes.

1½ cups quick-cook oats
1/3 cup wheat germ
½ cup chopped pecans or almonds
¼ cup hemp seeds
½ cup dried cranberries
½ cup chopped dried apricots
1/3 cup unsweetened shredded coconut
½ teaspoon cinnamon
½ teaspoon ground ginger
½ teaspoon salt
1 large egg
½ cup honey or brown rice syrup
¼ cup melted coconut oil

Preheat oven to 350°F. In a large bowl, stir together oats, wheat germ, pecans or almonds, hemp seeds,
cranberries, apricots, coconut, cinnamon, ginger, and salt. In a separate bowl, lightly beat egg and stir in honey or brown rice syrup and oil. Add wet ingredients to dry and mix until everything is moist.

Divide mixture among 24 greased or paper-lined mini-muffin cups and make sure to pack it down tightly to help hold everything together. Bake for 15 minutes, or until the edges begin to brown. Let cool several minutes before unmolding. Chill in the refrigerator for up to 1 week and transport in a small zip-top bag.

Game Changers: Use oats labeled “gluten-free” or replace oats with quinoa flakes, barley flakes, or spelt flakes + Use almond flour or ground flaxseed instead of wheat germ + Stir in sunflower seeds instead of hemp seeds + Swap out cranberries for dried cherries, chopped dried pineapple, or goji berries

Rocket Fuel by Matt KadeyIn 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 will be available this April in bookstores, outdoors stores, and online. Preorder today from VeloPress, Amazon, Barnes & Noble, local booksellers, and Chapters/Indigo.

Food photography by Aaron Colussi.

ROCKET FUEL Recipe: Salted Quinoa Almond Fudge Cups

Every good deed deserves a reward. So after a health-boosting workout, why not luxuriate in some fudge? Of course, this version has more of what you need to recover well than any typical store-bought fudge. Case in point: I’ve worked in some protein powder, banana, and quinoa puffs for extra recovery protein and carbohydrates.

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!

Rocket Fuel Recipe Salted Quinoa Almond Fudge Cups by Matt Kadey

Dairy-free, Freezer-friendly, Gluten-free, Vegan or Vegetarian
Servings: 12
Active Time: 20 min.

No mini-muffin tray? You can also mold the fudge in lightly greased ice cube trays. You may need to use a butter knife to unmold the set fudge pieces.

½ cup almond butter
½ cup protein powder
1/3 cup softened coconut oil
¼ cup cocoa powder
¼ cup pure maple syrup
1 medium-sized ripe banana
1 teaspoon vanilla extract
1 teaspoon cinnamon
1 cup quinoa puffs
1 teaspoon flaky salt, such as fleur de sel or Maldon

Place almond butter, protein powder, coconut oil, cocoa powder, maple syrup, banana, vanilla, and cinnamon in a food processor or blender and blend until smooth. Pulse in quinoa puffs.

Divide mixture among 24 silicone mini-muffin cups or paper-lined metal mini-muffin cups. Sprinkle salt over tops. Place tray in freezer until set, about 1 hour. The fudge cups will remain fairly soft and won’t freeze solid. Unmold fudge cups and keep in an airtight container or zip-top bag in the freezer for up to 1 month. They can also be transported to an event in a cooler.

Game Changers: Swap out almond butter for peanut butter + Sweeten with brown rice syrup or honey instead of maple syrup + Replace quinoa puffs with other small cereal puffs, such as millet

Rocket Fuel by Matt KadeyIn 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:
MatthewKadey.com
VeloPress
Amazon
Barnes & Noble
local booksellers
Chapters/Indigo and MEC.ca in Canada

Food photography by Aaron Colussi.

 

ROCKET FUEL Recipe: Mediterranean Mini-Muffins

Inhale one of these bite-sized muffins, close your eyes, and imagine you’re cycling in the Italian countryside, running on a white sand Mediterranean beach, or hiking in the towering French Alps. OK, so your workout or race might be more pedestrian, but these mini-muffins offer a welcome respite from sweet, sugary calories. They also deliver a shot of salt for those times when you need to replace some lost sodium.

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!

Rocket Fuel Recipe Mediterranean Mini-Muffins by Matt Kadey

Dairy-free, Freezer-friendly, Gluten-free, Vegan or Vegetarian
SERVINGS: 12
ACTIVE TIME: 20 min.

You can also make these in standard-sized muffin cups for an anytime snack or even as a dinner side dish served warm with a slick of butter. You’ll need to increase the cooking time by about 5 minutes. You can also up the nutritional ante by using wholegrain flour such as whole wheat pastry flour or spelt flour if ease of digestion during exercise is not a concern.

1¾ cups all-purpose flour
¼ cup finely ground cornmeal
3 tablespoons sugar
1½ teaspoons baking powder
1 teaspoon dried thyme
½ teaspoon salt
2 large eggs
¾ cup + 2 tablespoons low-fat milk
1/3 cup olive oil
Zest of 1 lemon (optional)
2 ounces finely chopped feta cheese (about ½ cup)
½ cup drained and finely chopped roasted red bell peppers
1/3 cup pitted, finely chopped Kalamata olives

Preheat oven to 350°F. In a large bowl, mix together flour, cornmeal, sugar, baking powder, thyme, and salt. In a separate bowl, whisk together eggs, milk, oil, and lemon zest, if using. Add wet ingredients to dry ingredients and mix gently until flour is incorporated Fold in feta, red peppers, and olives.

Divide among 24 greased or paper-lined mini-muffin cups and bake for 15 minutes, or until a toothpick inserted into the center of a muffin comes out mostly clean. Let cool for a few minutes before unmolding and cooling completely on metal racks. Keep chilled for up to 5 days and transport in small zip-top bags.

Game Changers: Use 1-to-1 gluten-free flour blend instead of all-purpose flour + Make these dairy-free with nondairy milk and no feta + Try grapeseed oil or canola oil instead of olive oil + Use chopped sun-dried tomatoes instead of roasted peppers

Rocket Fuel by Matt KadeyIn 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:
MatthewKadey.com
VeloPress
Amazon
Barnes & Noble
local booksellers
Chapters/Indigo and MEC.ca in Canada

Food photography by Aaron Colussi.

Which Is Better? Real Food vs. Packaged Sports Nutrition Products

Real Food Can Fuel Your Exercise & Adventures As Well As Pre-Packaged Sports Nutrition Products

While the day of the prepackaged gel and bar hasn’t yet come and gone, and likely won’t ever disappear, there is a broad movement in sports nutrition toward once again embracing real food. More people are becoming aware of the potential benefits of ditching some of the store-bought stuff for made-with-love forms of performance nutrition that keep them naturally fit.

sports foods vs. real food

It Works

In my book ROCKET FUEL, I share a little of the science that supports the use of food you find in bulk bins and produce aisles to bolster endurance and strength to the same degree (if not more!) than the stuff created by the white coats in their labs.

Case in point: A Journal of the International Society of Sports Nutrition study found that raisins were just as effective as carbohydrate-based energy chews at keeping runners’ endurance levels up. That’s why you’ll find these little nuggets of energy in one of my homemade Energy Shots (Rocket Fuel p. 137). Heck, even a lowbrow bowl of cereal and milk has been found to be great recovery fuel.

Nutrition Upgrade

Even if you’re not taking your nutrition seriously, it’s likely much of your competition is. This fact alone can be enough to ensure that they leave you playing catch-up. You can train until your legs fall off, but if you don’t have your nutrition on point, your fitness gains during training are going to be subpar and it’s likely you’ll have a tough race.

I often trumpet that one of the most important benefits of giving your pots and pans a workout by making your own edible energy is that it’s another opportunity to take in a wider variety of the vital nutrients that an active body requires to perform its best and yield quicker training results.

Keeping It Real

Flip over a packaged sports nutrition product and you’ll likely wish you majored in food chemistry. Although items on the market increasingly rely on healthy ingredients that even your grandma would recognize, the norm is still to pack them full of a minefield of mystery items, including food colorings, emulsifiers, “natural flavors,” fractionated oils (what?), and artificial sweeteners. I don’t know about you, but soy protein nuggets and carnauba wax are not something I have in my pantry or necessarily want to put in my body on a regular basis. Funny how these products can still be labeled “natural.”

Troublemakers

For better or worse, an increasing number of athletes are steering clear of certain items such as lactose and gluten. In certain cases, this is a must in response to conditions such as lactose intolerance or celiac disease. Crafting your own fuel affords you better control over sidestepping possible food allergens or ingredients that simply don’t fit into the dietary lifestyle you have embraced.

In Good Taste

Relying heavily on packaged energy-food products can lead to a serious case of palate fatigue. After all, there are only so many cloyingly sweet gels and cat food–like meat bars you can stomach before you want to tap out. Also, the same tastes and textures seem to be pumped out again and again, which can get old quick. Really, another peanut butter and chocolate bar? An underappreciated benefit of homemade fuel is that it can promote better fueling by making you actually want to eat the stuff—and leave your workouts seeming a little more gourmet.

Rocket Fuel Recipe Sweet Potato Tots by Matt Kadey

Variety Is the Spice of Life

When you make your own performance fuel, you can have fun experimenting with all sorts of exciting and innovative ingredients to create flavors and textures. That’s why I spent countless hours in the kitchen creating the recipes for ROCKET FUEL that not only provide useful calories but also push the boundaries of what athletes are accustomed to eating when on the move or in need of recovery sustenance. Fueling your active lifestyle can be so much more than smoothies and bars.

Save Cash

Walk into any bike, running, or outdoor-gear shop and you’ll inevitably be greeted by displays of so-called sports nutrition products promising to boost your game. However, their convenience comes with a price tag. Although the occasional use won’t break the bank, when you consider that each gel can set you back a couple bucks and some bars ring in at a hefty $4, relying solely on store-bought packaged energy foods can put a serious dent in your gear or race budget. Making your own fitness fuel can leave you more wiggle room for race entry fees or that bucket list bike trip to the Alps.

Eat Better Overall

A strange thing happens when people decide to take the time to craft their own performance fuel. All of the sudden, they start to get excited about cooking again and increasingly trade in trips to the drive-thru for old-fashioned home cooking. Maybe a little inspiration is all you need to avoid settling for a frozen packaged burrito come the dinner bell!

Taste the Reward

Having an arsenal of go-to fuel recipes can have the positive side effect of encouraging you to exercise with greater frequency. After all, enjoying delicious fuel only really works if you also keep active. I will happily work up a sweat if I can take a bite out of some Salted Quinoa Almond Fudge Cups (p. 225) afterward or bring along a bagful of Sushi Rolls (p. 134).

Rocket Fuel by Matt KadeyIn 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:
MatthewKadey.com
VeloPress
Amazon
Barnes & Noble
local booksellers
Chapters/Indigo and MEC.ca in Canada

Food photography by Aaron Colussi.

 

ROCKET FUEL Recipe: PB&Berry Protein Oats

More proof that breakfast is great at any time of day, these make-ahead gussied-up oats are ready to help you recover the minute your workout comes to a halt. Soaking the oats removes the need to cook them, making this recipe a great option for transporting with you if you’re going to be away from the kitchen after exercise and you don’t want to delay refueling.

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!

Rocket Fuel Recipe PB&Berry Protein Oats by Matt Kadey

Dairy-free, Gluten-free, Vegan or Vegetarian
SERVINGS: 1
ACTIVE TIME: 10 min.

Chia seeds are often added to overnight oat recipes since they do a great job of soaking up excess liquid to keep the mixture from being soggy.

½ cup rolled oats
¼ cup plain or vanilla protein powder
2 teaspoons chia seeds
¼ teaspoon cinnamon
2/3 cup low-fat milk
¼ teaspoon vanilla extract (optional)
1 tablespoon peanut butter
¼ cup fresh or frozen raspberries

In a wide-mouth half-pint glass jar, layer in oats, protein powder, chia seeds, and cinnamon. Stir in milk and vanilla if using. Top with peanut butter and raspberries. Seal shut and chill for 2 or more hours or up to 3 days.

GAME CHANGERS Use oats labeled “gluten-free” or try spelt, Kamut, or quinoa flakes instead of oats + Replace protein powder with ¼ cup Greek yogurt and decrease milk to 1/2 cup + To make dairy-free, use a plant-based protein powder and nondairy milk in place of milk + Top with strawberries or blackberries instead of raspberries

Rocket Fuel by Matt KadeyIn 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:
MatthewKadey.com
VeloPress
Amazon
Barnes & Noble
local booksellers
Chapters/Indigo and MEC.ca in Canada

Food photography by Aaron Colussi.

 

ROCKET FUEL Recipe: Blueberry Protein Freezer Pancakes

By thinking ahead and making up a batch of these protein-rich pancakes and freezing them, you can almost instantly enjoy a taste of breakfast for your recovery meal. Forget the fork and knife, just reheat and eat them hand-to-mouth style. Lemon zest adds a nice lemony essence to each bite.

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!

Rocket Fuel Recipe Blueberry Protein Freezer Pancakes by Matt Kadey

Dairy-free, Freezer-friendly, Gluten-free, Vegan or Vegetarian
Servings: 7
Active time: 20 min.

½ cup liquid egg whites or 4 regular egg whites
1 cup reduced-fat cottage cheese
1 medium-sized banana
¼ cup pure maple syrup
1½ cups oat flour
1 teaspoon cinnamon
1 teaspoon baking powder
½ teaspoon baking soda
Zest of 1 lemon
1 cup fresh or frozen blueberries

Place egg whites, cottage cheese, banana, maple syrup, oat flour, cinnamon, baking powder, baking soda, and lemon zest in a blender or food processor and blend until smooth. Stir in blueberries.

Lightly grease a large skillet or griddle with butter or cooking spray and heat over medium-low heat. Scoop . cup batter for each pancake into pan and cook for 2 minutes per side, or until golden. Repeat with remaining batter, greasing pan as needed. You should end up with about 14 pancakes. Let pancakes cool completely on metal racks.

When cooled, place pancakes on a parchment paper–lined baking sheet and place tray in freezer until pancakes are completely frozen, about 4 hours. If space is tight, you can freeze pancakes in two batches. Once frozen, transfer pancakes to a zip-top freezer bag or other freezer-safe container and store frozen for up to 2 months.

To reheat, stack pancakes on a plate and microwave for 90 seconds, or until heated through. Or defrost and warm them using a toaster. You can also reheat in an oven or toaster oven set to 350°F.

Game Changers: Use plain Greek yogurt or a dairyfree yogurt instead of cottage cheese + Go with spelt flour, whole wheat pastry flour, or a 1-to-1 gluten-free flour blend instead of oat flour

Rocket Fuel by Matt KadeyIn 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:
MatthewKadey.com
VeloPress
Amazon
Barnes & Noble
local booksellers
Chapters/Indigo and MEC.ca in Canada

Food photography by Aaron Colussi.

 

ROCKET FUEL Recipe: Beet Pistachio Bars

Juice isn’t the only way to get your pre-workout beet power. Thanks to a carefully planned combination of ingredients, these tender bars aren’t overly beety, making them a bright addition to your sports-nutrition plan. Taking the time to roast the beets helps coax out their natural sweetness. I’ve listed the chocolate chips as optional, but they always find a way to sneak into my bar batter. The scattering of pistachios on top offers up great crunch and added nutrition.

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!

Rocket Fuel Recipe Beet Pistachio Bars by Matt Kadey

Dairy-free, Freezer-friendly, Gluten-free, Vegan or Vegetarian
Servings: 9
Active time: 25 minutes

Coconut oil is solid at room temperature. To melt for recipes, measure out the specified amount in a small bowl and microwave for 30 seconds or until liquefied. Or place in the oven as it preheats and allow the oven heat to melt the oil.

1 pound beets (about 4 medium-sized), peeled and chopped
2 teaspoons canola, grapeseed, or light olive oil
½ cup low-fat milk
½ cup brown sugar
1/3 cup melted coconut oil
Zest of 1 lemon
2 large eggs
1 cup brown rice flour
¼ cup coconut flour
2 teaspoons baking powder
1 teaspoon cinnamon
½ teaspoon salt
½ cup dark chocolate chips (optional)
½ cup unsalted shelled pistachios

Preheat oven to 400°F. Place beets in an 8 × 8–inch square baking pan and toss with oil. Roast until tender, about 35 minutes.

Place roasted beets, milk, sugar, coconut oil, and lemon zest in a blender or food processor and blend
until smooth. Blend in eggs.

In a large bowl, stir together rice flour, coconut flour, baking powder, cinnamon, and salt. Add wet
ingredients to dry ingredients and mix gently until everything is moist. Fold in chocolate chips, if using.

Line the square baking pan used to roast the beets with parchment paper so there is at least a 1-inch overhang. Place beet mixture in pan in an even layer. Sprinkle pistachios on top and press down gently to help them adhere. Bake for 30 minutes, or until batter is set in the middle. Let cool completely in pan, then lift out using parchment overhang and slice into 9 squares. Keep chilled for up to 7 days.

Game Changers: Replace milk with a plain nondairy milk such as almond + Swap out brown sugar for coconut or turbinado sugar + Use orange zest instead of lemon

Rocket Fuel by Matt KadeyIn 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:
MatthewKadey.com
VeloPress
Amazon
Barnes & Noble
local booksellers
Chapters/Indigo and MEC.ca in Canada

Food photography by Aaron Colussi.