ROCKET FUEL Recipe: Hand Pies

Cycling down the iconic Ruta 40 in Argentina became a whole lot tastier when my girlfriend and I discovered that the handheld pies known as empanadas make for stellar on-the-go fuel. After extensive sampling, we deemed Caprese our favorite flavor, but the great thing with empanadas, as these incarnations demonstrate, is that they are so versatile. They can be stuffed with all sorts of sweet and savory combinations, making every outing a new gastronomic delight.

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 by Matt Kadey Hand Pies

Hand Pies from Matt Kadey’s ROCKET FUEL

Serves 8

2 frozen pie shells, defrosted at room temperature
1 egg

NUTTY MANGO
1/4 cup cashew butter
1/4 cup mango chutney

CAPRESE
1 cup grated mozzarella cheese
1 cup quartered cherry tomatoes
1/3 cup chopped fresh basil

SAVORY APPLE PIE
1 apple, finely chopped
4 ounces grated cheddar cheese (about 1 cup)
1 tablespoon finely chopped rosemary

Preheat oven to 375° F. Working with one pie shell at a time, flip shell and its container upside down on a lightly floured work surface, carefully release pie shell from container, and press down gently to flatten. If any cracks form, seal shut with moistened fingers. Slice pie shell into 4 equal-sized triangles. Whisk egg with 1 tablespoon water.

Place some of one of the filling combinations in the center of each triangle. Do not overstuff. Brush edges with the egg wash, fold one end of each triangle over to form a smaller triangle, and seal each shut with the tines of a fork. Place pies on a baking sheet lined with parchment paper or a silicone baking mat and brush tops with more egg wash. Repeat with remaining pie shell and filling.

Bake for 15 minutes, or until golden brown. Let cool completely before storing in the refrigerator for up to 5 days. Transport pies in small zip-top bags.

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.

 

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ROCKET FUEL Recipe: Hot Chocolate Recovery Smoothie

After a crisp late-fall run or a full day of cross-country skiing, you’re not likely to be craving a frosty drink. That’s the beauty of this smoothie: It’s reminiscent of hot chocolate but with the carbs and protein needed for recovery.

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 by Matt Kadey RF Hot Chocolate Recovery Smoothie

Rocket Fuel by Matt Kadey

Serves 1

1 1/2 cups water
1/4 cup milk powder
1 small banana
1 tablespoon unsweetened cocoa powder
1 scoop protein powder of choice
2 teaspoons almond butter or other nut butter
1/2 teaspoon vanilla extract or peppermint extract
1/4 teaspoon cinnamon
Pinch of chili powder or cayenne powder (optional)

Heat water in a kettle to desired temperature. Place water in a blender along with remaining ingredients and blend until smooth. Consume immediately or transfer to an insulated drink container to keep warm until after your workout.

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: Turkey Muffins

If your workout was dominated by a sweet deluge of gels and chews, these savory muffins will offer your palate a shred of comfort. They’re a tasty reward for getting through a tough workout, and they also contain a notable amount of protein to fire up muscle recovery and growth. They’re especially good when warmed in the microwave and then adorned with a touch of butter.

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 by Matt Kadey RF Turkey Muffins

Rocket Fuel by Matt Kadey

Serves 12

2 teaspoons + 1/4 cup canola, grapeseed, or light olive oil
1 pound lean ground turkey
1 1/2 cups whole wheat pastry flour
1 tablespoon dried sage or 2 tablespoons chopped fresh sage
2 teaspoons garlic powder
1 tablespoon sugar
1 teaspoon baking powder
1/4 teaspoon baking soda
2 large eggs
1 cup grated Parmesan cheese
1 1/4 cups 2% plain yogurt

Heat 2 teaspoons oil in a skillet over medium heat. Add turkey and cook until no longer pink, breaking up the meat into small pieces as it cooks. Remove turkey from pan and let cool.

Preheat oven to 350° F. In a large bowl, mix together flour, sage, garlic powder, sugar, baking powder, and baking soda. In a separate bowl, lightly beat eggs. Stir in cheese, yogurt, and 1/4 cup oil. Add wet ingredients to dry ingredients and mix gently. Fold in cooked turkey.

Divide mixture among 12 standard-sized silicone or greased metal muffin cups and bake for 20 minutes, or until a toothpick inserted into the center of a muffin comes out nearly clean. Let cool for a few minutes before unmolding and cooling completely on metal racks. Chill for up to 5 days or freeze for up to 1 month.

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: Toast Stacks

No offense to peanut butter, but when it comes to recovery toast you can stack on a more inspiring combination of ingredients to deliver the carbs and protein you need to revive after a tough workout. Enjoy these even more by using crusty bread from a local artisanal baker. For an even bigger dose of recovery carbs, use a toasted bagel.

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 by Matt Kadey Toast Stacks

Serves 4

4 thick slices of bread, toasted

GOING BANANAS

BASE
1 ripe avocado, mashed
1 small ripe banana, mashed
Juice of 1/2 lime
1/4 teaspoon chili powder
1/8 teaspoon salt

TOPPING
2 cups sliced roasted chicken
1/4 cup cilantro

JUST PEACHY

BASE
1 cup reduced-fat ricotta cheese
2 tablespoons prepared pesto

TOPPING
2 peaches, sliced
1/4 cup sliced almonds

COTTAGE COUNTRY

BASE
1 cup reduced-fat cottage cheese
1 cup fresh raspberries
2 teaspoons lemon zest

TOPPING
1/4 cup chopped walnuts
1/4 cup sliced fresh mint

GO FISH

BASE*
1/2 cup reduced-fat sour cream
1/2 cup peppadew peppers or roasted red pepper
1/3 cup oil-packed sun-dried tomatoes
1 garlic clove
1 tablespoon red wine vinegar
1/2 teaspoon fennel seeds (optional)
1/4 teaspoon salt

*Combine ingredients in blender or food processor

TOPPING
2 (4.3-ounce) cans sardines packed in water
1/4 cup sliced Kalamata olives
1/4 cup chopped flat-leaf parsley

BEAN GOOD

BASE
1 cup fat-free refried beans

TOPPING
1 avocado, sliced
1 cup sliced mango
2 ounces diced feta cheese (about 1/2 cup)
Squirt of lime juice

If your chosen flavor option’s base has more than one ingredient, stir them together before applying. Apply an equal amount of a base and topping combo to each piece of toast.

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: Graham Cracker Pumpkin Butter Smash

Good for more than s’mores, graham crackers are a great vehicle for transporting this velvety pumpkin butter into your body for a shot of pre-workout carbs. You can now even find gluten-free graham crackers. These can also work for fueling as you push the pace during a workout, but keep in mind that the crackers won’t stay crispy for very long once the pumpkin butter is applied.

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 by Matt Kadey RF Graham Cracker with Peanut Butter Pumpkin

Serves 8

1 (14-ounce) can pure pumpkin puree
1/3 cup brown sugar
1/3 cup apple cider
1/2 teaspoon ground ginger
1/2 teaspoon cinnamon
1/4 teaspoon ground cloves
1/4 teaspoon nutmeg
1 teaspoon vanilla extract
1 tablespoon fresh lemon juice
32 graham crackers

Place pumpkin, sugar, cider, ginger, cinnamon, cloves, and nutmeg in a medium-sized saucepan. Bring to a boil over medium-high heat, reduce heat to medium-low, and simmer until the mixture is thickened, about 30 minutes. Stir the pumpkin butter frequently during cooking and keep the lid slightly ajar to help steam escape yet still avoid splatter—a wooden spoon handle can help with this. Stir in vanilla, lemon juice, and a pinch of salt. Let pumpkin butter cool to room temperature. Transfer to a container and keep chilled for up to 2 weeks.

To serve, spread some pumpkin butter on a graham cracker and top with another cracker.

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: Sweet Potato Tots

Tender on the inside with a nutty crisp on the outside, these energy bombs flip a switch that tells your body to mover harder, faster, and longer. So grab a bunch and get out there. The secret ingredient is coconut flour, which works its magic to absorb some of the excess moisture from the mashed potato so the tots will firm up and better keep their shape during transport. To make these even more crave-worthy, mix a couple of tablespoons of molasses into the potato mash.

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 Sweet Potato Tots by Matt Kadey

Dairy-free, Gluten-free, Paleo-friendly, Vegan or Vegetarian
Servings: 12
Active Time: 25 min.

1½ pounds sweet potatoes (about 2 medium-sized), peeled and cubed
¼ cup coconut flour
½ teaspoon cinnamon
¼ teaspoon salt
¾ cup finely chopped pecans
2 tablespoons coconut sugar or brown sugar

Steam or boil sweet potatoes until fork-tender. Place cooked sweet potato in a bowl and mash until smooth. Stir in coconut flour, cinnamon, and salt. In a separate small bowl, stir together pecans and sugar.

Preheat oven to 375°F and line a baking sheet with parchment paper or a silicone baking mat. Scoop out sweet potato mixture by the tablespoon and roll between hands into a cylindrical shape. Roll in pecan mixture and place on baking sheet. Chop more pecans if needed. You should have about 24 tots.

Bake for 40 minutes, flipping halfway, or until golden on the outside. They will firm up further upon cooling. Tots can be kept in the refrigerator for up to 5 days. If you want to enjoy them warm as a snack, simply microwave tots for about 30 seconds.

Game Changers: Season with allspice instead of cinnamon + Use finely chopped walnuts instead of pecans + Substitute date sugar for coconut or brown sugar

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: Apple Sandwiches

APPLE SANDWICHES

This riff on iconic PB&J is great for both gym bags and lunch boxes. The dynamic duo of apple and figs provides carbs to give you the little rev your body needs. You can add extra crunch by sprinkling on some granola.

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 Apple Sandwiches by Matt Kadey, RD

Dairy-Free, Gluten-Free, Paleo-friendly, Vegan or Vegetarian
Servings: 6
Active time: 15 min

½ cup dried figs, stems removed
¼ teaspoon cinnamon
1 teaspoon grated fresh ginger
1 teaspoon lemon zest
3 tablespoons peanut butter or other nut butter
2 large apples, cored and sliced into six ¼-inch-thick rounds*

* If not eating right away, you can brush the apple slices with a solution of 3 tablespoons water and 1 tablespoon lemon juice to slow browning.

Place figs in a bowl, cover with 1 cup boiling water, and let soak 30 minutes. Place figs, the soaking liquid, cinnamon, ginger, lemon zest, and a pinch of salt in a blender and blend until slightly chunky.

Let cool. Jam can be chilled for up to 10 days.

Spread about 1 ½ teaspoons nut butter and 1 tablespoon fig jam on one apple slice and top with another apple slice. Repeat with remaining apple slices and filling as needed.

Use store-bought berry jam or cherry preserves instead of the fig mixture + Replace nut butter with coconut butter or seed butter.

Rocket Fuel by Matt KadeyRocket Fuel: Power-Packed Food for Sports and Adventure by Matt Kadey, RD, is an ingenious new cookbook of delicious real-food snacks that are timed to fuel whatever thrills you. Rocket Fuel will be available in spring 2016 in bookstores, outdoors stores, and online. Preorder now from VeloPress, Amazon, Barnes & Noble, local booksellers, and Chapters/Indigo.

Food photography by Aaron Colussi.

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.