What’s better than peanut butter?  Homemade peanut butter.  Or, for the adventurous, homemade chocolate peanut butter.  If you’ve never tasted freshly ground peanut butter, or almond butter, or cashew butter, or walnut butter for that matter, you’ve simply gotta try it.  It’s easy to make and it works well for long rides and everyday nutrition.  Not to mention, it’s just in time for back-to-school.   And, while I generally always choose whole foods over manipulated or processed ones, I’ll introduce you to a peanut butter product that may help you increase your protein intake without loads of calories – just in case you’re into that stuff.

Recipe of the Week:  Freshy Fresh Peanut Butter

Ingredients:

• 16 oz. peanuts, almonds, cashews, sunflower seeds, or any mixture of them (pick your preference: raw, dry roasted, salted, nnsalted)
• 1-2 Tbsp almond oil, olive oil, flaxseed oil or avocado oil
• ¼-½ Cup ground flaxseeds (optional)
• Salt, to taste (optional)

Instructions:

1. Place the nuts and flaxseeds (optional) in a food processor and beginning processing. It may take some time. And beware, it’s loud.
2. Scrape the sides, if needed. If it seems to dry, add oil (small amounts as needed).
3. Keep processing until desired consistency. If you like crunchy nut butters, add more nuts to the processed, smooth butter and process as needed.
4. If using unsalted nuts, add salt to taste, if desired.  Mix well.
5.  Place nut butter in clean mason jars or containers and store in the refrigerator.

Comments:

I know, I know, peanuts are more of a legume than a nut, and they are so commonplace they get little respect compared to the mighty almond and walnut.  But I like ‘em.  And, while they are actually in the family of foods related to peas, chickpeas, and lentils, they work, logistically like nuts as a snack and in nut butters.  They provide a good source of protein and don’t break the bank.  Additionally, they give us:

• Monounsaturated Fats – the hallmark heart-healthy fat of the Mediterranean Diet.
• Vitamin E – a powerful antioxidant that promote healthy neurological functions and decreased plague build-ups by cholesterols in blood
• Folate – a B-vitamin that promotes heart health by reducing homocysteine levels and decreasing risk of stroke
• Manganese – a mineral and antioxidant that helps the body utilize other nutrients, keeps bones strong and healthy, maintain normal blood sugars, promotes healthy thyroid function and maintain nerve health
• Protein – about 8 grams per ¼ cup peanuts, or 2 Tablespoons peanut butter
• Fiber – over 50% of the carbohydrates in peanuts (6 grams in ¼ cup)
• Resveratrol – the acclaimed heart-protective antioxidant found in red grapes and red wines
• P-Coumaric acid – an antioxidant, which actually increases with roasting, that may decrease the incidence of cancers including stomach cancer

But, are they a good choice on the bike?

On rides 3 hours or longer, I believe peanut butter can be a great choice.  It will provide protein, some long-lasting energy, and a stomach filler that can decrease nausea without causing stomach cramps.  Since the nuts are mechanically broken down, digestion is eased which decreases risk of stomach issues and increases the availability of nutrients during the ride.  But, as a high fat food, it’s not a super-fast energy source and is therefore not really a good choice for shorter rides.  It can be added to a pre-ride smoothie consumed 1-2 hours before the ride, or in a recovery smoothie effectively.

Bonus Product Review: Peanut Flours and PB2: 

For anyone out there trying to up protein intake or keep calories in check, there are defatted peanut butter products out there.  If you know me, you know that I usually always recommend whole foods, and not the more processed products that are low-fat (I generally don’t believe a “low-fat” diet is the way to go for weight loss or health).  However, I also have many clients looking for easy ways to add more protein to their diets, to have some variety, and to keep overall intake and calories in check.  Some of these clients are trying to do so on a vegetarian/vegan diet.  Who ya gonna call? Peanut flours and PB2.

These defatted, nut powders contain ~50 calories per 2 Tbsp (rather than 200 calories in peanut butter), 6-8 grams of protein (compared to 8 grams in peanut butter), and are low fat since the fat has been pressed out.  They can be reconstituted with water for a peanut butter-like spread, or added directly into smoothies or oatmeal.  They can be used with different flours for grain-free cooking.  Or, they work as thickeners in sauces.  For many people, they are a versatile, packable, high-protein option.  Have you tried ‘em?  If so, what do you think?

Bonus recipe: Homemade Chocolate Peanut Butter

One of my food obsessions is Dark Chocolate Dreams by Peanut Butter and Company.  I often use it as a training food with a banana or honey 30-60 minutes out, or as part of a recovery when mixed with coconut oil after a ride.  It’s smooth, it’s chocolatey, and unlike Nutella (sorry Nutella), it is nutritious.  If you’d like, you can ask me about Nutella sometime.  For now, here’s a recipe for making your own Dark Chocolate Peanut Butter: Mix 1.5 cups smooth homemade peanut butter, 4 Tbsp organic cocoa, 6 Tbsp cocoa butter OR organic coconut oil (melted), 1/4 cup organic honey OR agave, and 1 tsp real vanilla in a food processor.  Process until smooth.  Refrigerate in an airtight container.

We’re officially at peanut-butter-information overload.  If you’re like me, you’ll have no problem finding a place in your diet and in your household for each peanut butter option.  To increase the variety of nutrients you consume, I recommend mixing up your nut butters with different options and combinations.  But, be sure to keep peanuts in the rotation.

Fuel Your Ride.  Nourish Your Body. 

I love this spice.  Most anytime I cook, no matter what I’m cooking, I’m tempted to start shaking it in.  And not with the little holes on the top of the spice container.  Nope.  I use the big gaping spoon-insert one.  Maybe I lack creativity and culinary know-how.  But you can’t argue with delicious flavor.

And I’m not alone.  Cumin is the second most used spice worldwide after black pepper and it just happens to be our key Loving the Bite ingredient this week.  Of course, it’s not all about flavor – cumin has plenty to offer to keep you cycling stronger and longer.

Here are two simple recipes you can use alone or in combination to get your cumin fix:

Cumin Grilled Chicken Breasts 

(adapted from http://www.foodnetwork.com/recipes/ellie-krieger/cumin-grilled-chicken-breasts-recipe/index.html)

Ingredients:

• Cooking spray
• 4 skinless boneless chicken breast halves (5 to 6 ounces each) or 8 skinless chicken thighs pounded to 1/2-inch thickness (organic and free-range, if possible)
• 2 teaspoons olive oil
• 1 teaspoon ground cumin
• 1/2 teaspoon salt
• 1/4 teaspoon pepper

*Try using this recipe with other protein sources such as firm tofu or turkey.

Instructions: 

1. Spray a grill or grill pan with cooking spray and heat to medium-high heat.
2. Rub chicken with olive oil.
3. Combine cumin, salt and pepper and rub spice mixture evenly onto chicken breasts.
4. Grill until grill marks have formed and chicken is cooked through, about 4-5 minutes per side. Remove from heat, let rest for 5 minutes, then slice into 1/2-inch thick slices.
5. Serve with grilled yellow squash, which of course, also tastes wonderful when flavored with cumin!

Per Serving:

Calories 170; Total Fat 6 g; (Sat Fat 1.5 g, Mono Fat 3 g, Poly Fat 1 g) ; Protein 29g; Carb 0 g; Fiber 0 g; Cholesterol 80 mg; Sodium 360 mg

Bonus Recipe:

Hummus with a Big Dose of Cumin (this one, obviously was not adapted from anyone but my cumin-lovin’ self)

Ingredients:

• 2 cans garbanzo beans OR 4 cups cooked garbanzo bean + ¼ – ½ cup water
• 1 clove garlic, minced
• ½ lemon
• 1 Tbsp tahini
• Cumin, to taste,
• Salt, to taste
• Pepper, to taste
• ¼ cup olive oil

Instructions:

1. Place 1 can garbanzo beans (including liquid) and 1 can drained garbanzo beans in a blender or food processor.
2. Add 1 clove minced garlic, juice from ½ lemon, and 1 tbsp tahini.
3. Process until smooth.
4. Add cumin, salt, and pepper to taste – mix well.
5. Top with olive oil.

Comments:

A good spice can go a long way.  And cumin, it turns out, is no exception.  When you flavor your food with cumin, you’re:

• Improving your digestion.  Let’s face it – athletes often have digestion issues to deal with – whether it’s from timing food intake with a workout, the extra gas that’s produced from gulping air or gulping food during training, or just the “pounding” our insides can take from the motions of running or cycling.  Cumin improves gastric motility (how food moves through your digestive system) and pancreatic enzyme secretion which helps you break down food efficiently.  In fact, cumin may just reduce gassiness (I tried to think of more to say after this sentence, but nothing seemed appropriate – we’ll just say that I live in a house with 3 males!).
• Reducing your risk of cancer.  Both stomach and liver tumor risk have been reduced in animal studies using cumin.  And, who couldn’t use a little cancer-risk-reduction?
• Increasing antioxidants in your blood.  You simply can’t get enough of these especially with the increase in oxygen turnover in the athlete’s body.  Antioxidants, which give cumin its rich color, will scavenge the free radicals in your blood (which cause cell damage) and reduce the amount of cholesterol that’s able to enter the cell wall and form plaques – and cumin’s got ‘em.

This week, think beyond protein, vegetables, fats, fruit, and other food groups – think herbs and spices for health.  Choose richly colored ones for a source of antioxidants and great taste.  Cumin’s delicious flavor makes it an easy one to use.  In everything.  Really.

Fuel Your Ride.  Nourish Your Body. 

No matter how you pronounce it, the Tomato is a very special food.  Just think of how many of your favorite dishes would simply not exist, or not be the same, without it.  Pizza, chili, and salsa just to name a few.  The tomato goes far beyond taste, though.  It has super-nutrients that are important for everyone, and maybe extra-important for athletes.  When we ride, our oxygen turnover rate is increased.  And, while the benefits of exercise far outweigh the bad, we produce extra free radicals and oxidative stress in our cells with the extra oxygen turnover.  For this reason, it’s important that we’re diligent with getting antioxidants to “quench” and neutralize any damaging free radicals.  That’s where our friend the tomato comes in.

Recipe of the week: Roasted Tomato Basil Soup

Ingredients:

• 3 pounds ripe plum tomatoes, cut in half lengthwise
• 1/4 cup plus 2 tablespoons good olive oil
• 1 tablespoon kosher salt
• 1 1/2 teaspoons freshly ground black pepper
• 2 cups chopped yellow onions (2 onions)
• 6 garlic cloves, minced
• 2 tablespoons unsalted butter
• 1/4 teaspoon crushed red pepper flakes
• 1 (28-ounce) canned plum tomatoes, with their juice
• 4 cups fresh basil leaves, packed
• 1 teaspoon fresh thyme leaves
• 1 quart chicken stock or water

Directions:

Preheat the oven to 400 degrees F. Toss together the tomatoes, 1/4 cup olive oil, salt, and pepper. Spread the tomatoes in 1 layer on a baking sheet and roast for 45 minutes.

In an 8-quart stockpot over medium heat, saute the onions and garlic with 2 tablespoons of olive oil, the butter, and red pepper flakes for 10 minutes, until the onions start to brown. Add the canned tomatoes, basil, thyme, and chicken stock. Add the oven-roasted tomatoes, including the liquid on the baking sheet. Bring to a boil and simmer uncovered for 40 minutes. Pass through a food mill fitted with the coarsest blade. Taste for seasonings. Serve hot or cold.

Modifications:

Use organic tomatoes and organic canned tomatoes whenever possible.  A blender or food processor will work if you don’t have a food mill.  This is a great change from salad or sautéed vegetables.  Serve cooked lean protein on the side or even in the soup (shrimp or chicken would work well).  Add a dollop of plain Greek yogurt to your bowl to add a creamier texture.

Super Bowl Sunday:

Super Bowl Sunday Food-Swap: If you’re looking forward to some Chili this Sunday – make sure it includes organic tomatoes.  In fact, you may want to use this recipe and experiment with adding chicken, black beans, cooked bell peppers, cumin, and chilies…

Comments:

This recipe features a lot of tomatoes, both fresh and canned.  Tomatoes have a lot to offer, most notably, they are high in lycopene.  Lycopene is a carotene.  But, unlike other carotenes, it is not chemically altered into an active form of Vitamin A in the body.  This is actually very beneficial since it allows lycopene to have unique, very powerful antioxidant action in our cells that other carotenes do not offer (which is a good reason to eat a variety of colorful fruits and vegetables to get a lot of different carotenes and other nutrients).  There have been a lot of human studies done on lycopene – it has been shown to be protective of healthy cells and inhibitory to unhealthy cells (such as cancer cells).  While much of the research is inconclusive at this point, lycopene’s benefits are potentially as far-reaching as promoting heart health, reducing cancer risk, reducing Diabetes, reducing cholesterol, and reducing inflammation.  In fact, as an antioxidant, test tube studies have shown it to be 125 times as powerful as vitamin E!  To get the most of your tomatoes, use organic whenever possible – they usually contain significantly higher amounts of lycopene.

Fuel Your Ride.  Nourish Your Body.

We’ve decided to start tossing out a weekly recipe post over here at Loving the Bike.  What do you think?  Good idea….Bad idea….Totally Yummy?  Let us know.  Yeah, we’re a cycling website….but a cyclist has got to eat, right?  Anyway, we’ll try it this week and see what kind of feedback we get.  Thumbs up and we’ll keep putting out a super healthy, cycling nutritious recipe for you each Tuesday….Thumbs down and this will be the last recipe you see over here at LTB.

Loving the Bite: Almond Flour Waffles with Cottage Cheese and Berries

Love waffles but want to lose the spare tire?  Here’s a recipe you can love and that will love you back.

Make almond flour waffles (there’s many recipes out there….a great recipe and site: http://www.elanaspantry.com/forums/topic/my-favorite-almond-flour-waffles ).  Top 1 medium waffle with ½ cup cottage cheese, 1 Tbsp ground flaxseeds or Chia seeds and 1 cup berries (for sweeter topping mix 3 drops Stevia (1/2 teaspoon powdered) with berries, then place on top of cottage cheese).

Why Almond Flour? Using almond flour to make baked goods give you waffles that are essentially eggs and nuts rather than a grain-based waffle.  Especially compared to refined grains (white flour waffles), and even whole-wheat flour, almonds are higher in protein, heart-healthy fats, and many other nutrients. For those who are trying to lose weight, almonds don’t spike blood sugars or insulin output (which can lead to fat-storage).

Fuel the ride, nourish the body.