Loving the BITE: Easy Delicious Honey Mustard Dressing for “Light at Night” Meals and Cramp-Free Riding


honeymustardAfter all the great feedback we received from the Vinegar, Mustard, Pickle Juice post, and one great idea from a reader, I’ve decided to follow-up with a versatile recipe that will work great on the bike as well as a Light at Night dinner recipe.

How can any recipe be so awesome, you ask? Well, we’re sticking to whole real foods and ingredients.  They work magic at the cellular level to make us healthier…even when it comes to nerve mis-firing and cramping on the bike.  Don’t believe it?  Keep reading and find out more.

Recipe of the Week:  Quick, Easy Honey Mustard Dressing & 3 Ways to Serve it “Light at Night”


  • 4-5 Tbsp. Organic, raw honey
  • 3 Tbsp. Mustard
  • 2 Tbsp. Organic Apple Cider Vinegar


  1. Mix all ingredients well.

3 Ways to keep it “Light at Night:”

1. Protein salad: Grill, saute or bake chicken, turkey, pork, grass-fed beef steak, firm non-GMO tofu, beans/lentils/quinoa and place over large, colorful salad.  Dress with Honey Mustard Dressing.

2. Stir-Fry:  Place 1-2 Tbsp organic coconut oil in hot skillet.  Add 4 oz. protein and cook until cooked through.  Add stir-fry vegetables (1-2 cups per serving), fresh or frozen, and cook until heated and tender. Add honey mustard sauce to taste, stirring mixture, until warmed throughout.

3. Dunking Dips:  Grill protein source such as fresh chicken strips.  Grill vegetables such as asparagus, squash, tomatoes and peppers.  Place honey mustard dressing, Asian Dressing, and Ranch Dressing as dipping options for protein and vegetables.


I’ve been told, time and time again, that one of the most effective pieces of information I provide is to keep your eating “Light at Night.” To simply reduce carbs and grains, especially in the evening, after all the activity is done for the day  and you’re ready to eat, relax, and go to bed.  Instead of the traditional plate of a large amount of grains/carbs plus protein plus vegetables, we skip the carbs and eat protein, loads of vegetables, and healthy fats.

Physiologically, your body simply does not need the quick-energy carbs in the evening (unless you workout after dinner).  Physiologically, the increase in blood sugar, and the subsequent increase in insulin disrupt hormones patterns at night, potentially increasing fat storage and risk of chronic disease while decreasing the body’s ability to recover well after training.  There is study after study that displays these health risks among shift workers who eat at night.  By skipping the carbs at this crucial time (from evening through night), our bodies can mimic fasting, and enjoy many consecutive hours of recovery and balanced hormones.  So, that’s “Light at Night” in a nutshell.

This week, our specific recipe features…

  • Organic Honey: Although, admitingly, this will add some carbs to the meal, it should work out to only a small amount per serving.  And, especially when not heated, organic honey has a lot to offer including enzymes, antioxidants, and phytochemicals.
  • Natural Yellow or Brown Mustard: A source of vinegar, anti-inflammatory spices (such as tumeric), and salt, mustard provides the tanginess needed to make this dressing delicious when paired with honey.  It also makes a great ingredient for an on-the-bike fuel, since sodium is often lacking.
  • Organic Apple Cider Vinegar: Ahh, the magic ingredient.  It can reduce blood sugars, reduce cholesterol, and even reduce waist circumference.  It can improve sinus health, and decrease allergic symptoms and risk of colds.  And, as we learned two weeks ago, it can immediately halt cramps by working at the nerve-level, to decrease nerve mis-firing.
  • And, of course, What it Doesn’t Contain: As long as you’re careful to pick a mustard with minimal ingredients, you’ll have no soybean oil, high fructose corn syrup, colorings, or junk ingredients in this dressing.

On the Bike: Of course, I’m not going to suggest that you carry a salad with you on the bike and eat it to keep cramps at bay.  But, in the last post, we discussed taking mustard packets, and one clever tweeter suggested honey mustard packets for the faint of heart.  So, why not make your own and put it in a small flask or container.  You can find them online for bulk gels or at outdoor stores in the back-packing sections.  Don’t gulp this down like a gel.  But, simply consume 1-2 Tbsp. or so per hour once you feel that you’re at high risk for cramps, or even take once you feel one coming on.

Just when you thought I was done talking about mustard, vinegar, and pickle juice, it’s back.  Don’t be afraid, it actually goes down easier than you might think while riding.  And, if it’s not for you, you can still enjoy it as a wonderful dressing or sauce when keeping it Light at Night.

Fuel your Ride.  Nourish you body.

image c/o www.thisweekfordinner.com

Enjoy Your Ride
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    June 2024
    M T W T F S S


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.


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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