Loving the BITE: Lemon Curd for Pre and Post Training Fuel

21
Jun
2012

Father’s Day means one thing in our house: Lemon Curd…(happy belated Father’s Day to all you dads out there, by the way!).  Why?  Simply because my wicked-awesome-mountain-biking husband loves it.  So this year while making extra batches, the thought crossed my mind: Could I make it better?  More nourishing, and yet still tasty?  Appropriate for Training Fuel as well as a treat for Daily Nutrition?  The wheels in my head started turning as I grated more peel.  Mmmmm.  This one’s gonna be good.

Recipe of the week: Easy Honey Coconut Lemon Curd

Ingredients:

  • 2 tablespoons finely grated lemon  peel
  • 3 large eggs
  • 2/3 cup fresh lemon juice (about 3 large lemons)
  • 2 tablespoons organic coconut oil
  • 1/2 cup organic honey

Instructions:

  1. Combine the first 4 ingredients in a saucepan over medium heat, stirring constantly with a whisk until thickened, about 3-5 minutes.  Remove from heat and stir in honey.  Cool. Cover and chill (the mixture will thicken as it cools). Yield: ~2 cups
  2. Lemon Curd can be stored in the refrigerator for up to 1 week and also freezes very well. Thaw in the refrigerator, and use within 1 week of thawing.
  3. Can also be made with limes or oranges.

Comments:

Never had lemon curd?  I’ll tell it to you straight: you simply haven’t lived.  I was introduced to it by friend a few years ago…I haven’t eaten a pancake or waffle the same since (see below).  And true to Loving the Bite form, we’ve kept this delicious lemon curd recipe to just 15 minutes and 5 simple, nourishing ingredients.  Here’s how to use it for the sake of some strong cycling:

Pre-Training: 

If you’re short on time, try ¼ cup lemon curd with just a couple of Tablespoons plain yogurt.  It will provide relatively long-lasting energy for a short ride (honey breaks down similarly to maltodextrin in terms of speed).  Or, try it on top of one slice of bread like jam.

If you’ve got a longer time-frame before riding and are riding for more than 2 hours, try 1 small whole-grain waffle or pancake with 1/2 cup plain yogurt and ¼ cup lemon curd 2-3 hours out.  And, you may want to save some for recovery.

Recovery:

You can use the waffle pancake option (but increase yogurt to 1 cup), the simply yogurt/lemon curd option with 1 cup yogurt and ½ cup lemon curd, or try a smoothie:

1 cup plain yogurt, 1 cup berries, 1 cup greens (spinach, kale, or basil, for example), ¼ cup lemon curd, ½ cup water.  Mix in blender and process until smooth.  Add ice and process until at desired consistency.

As far as nutrition:

Eggs give us a “gold-standard” protein in albumin, leucine which specifically helps prevent muscle breakdown and promotes lean tissue protein synthesis and many important vitamins. And minerals such as choline, Vitamins A, D, E, and K, phosphorus, calcium, iron, iodine, selenium, and zinc.

Lemons are great for high levels of Vitamin C (a powerful antioxidant), anti-nausea properties, anti-bacterial compounds, mucus-busting action, and anti-cancer properties.

Organic honey provides antioxidants, carbohydrates for efficient fuel and glycogen replenishment, and natural enzymes that aide digestion and improve nutrient absorption.

Organic coconut oil is made up of medium chain triglycerides (MCTs). These special saturated fats are quickly digested and metabolized like carbs, bypassing the normal slow, bile-dependant digestive path of most fats. What’s more, they are used directly by the energy powerhouses of the cell, the mitochondria, and offer more than twice the calories (energy) of carbohydrates per gram.

Here are two good reasons to eat lemon curd: good pre-training and post-training fuel.  This summer, lemon curd will hit the spot while fortifying your body.  Optimal fuel means faster recovery, less fatigue, and more power and endurance on the bike.

Fuel Your Ride. Nourish Your Body.

Enjoy Your Ride

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2 Responses to “ Loving the BITE: Lemon Curd for Pre and Post Training Fuel ”

  1. Aaronthestrong on July 17, 2012 at 11:25 pm

    Pretty excited to try this one out!

  2. Heather H on June 22, 2012 at 9:00 am

    Thanks Kelli! This looks awesome! I love citrus desserts and I’ve always wanted to make lemon curd but I’ve never done it, now I have to :)

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Sugar Alternatives for Energy and Hydration

Question: I am using the homebrew sugar formulations (sometimes added to green tea).  I am also trying to wean myself off 1/2 dose adrenalean “lip tonic delivery system” (biorhythm brand- caffeine, hoodia g, synephrine, yohimbe) capsule for energy.

My question is other than juice, can you suggest modifications in lieu of table sugar for energy and hydration.

Answer:

Both raw/organic honey or agave can work great in the homebrew (substitute in the same quantities for the sugar, or to taste), but you do have to shake well in order to make sure they don’t settle out.  Have you tried either of these?  Also, make sure to use at least the minimum amount of salt recommended in the homebrew as the temps rise, you need the sodium replacement if you’re sweating.

Sports Drink Homebrew

Please send us your questions for our Expert Sports Nutritionist, Kelli Jennings to “Ask the Sports Nutritionist“. Kelli Jennings is a Registered Dietitian with a passion for healthy eating, wellness, & sports nutrition. For more information go to www.apexnutritionllc.com.

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