Racing Weight Recipes

It is no secret that I love food. A little too much, maybe. But over the past few years I've tried to cook leaner, healthier, and without sacrificing the taste. When I came across the Racing Weight Cookbook, thanks to a review by Phaedra, I knew that I had to buy it. And it the past month or so, I've made quite a few recipes that became an instant hit. After countless online requests, I've decided to share my favorites here on the blog. Since all the recipes were modified slightly anyway, I kinda made them my own. I cannot recommend the book more though. Seriously, you don't even have to read the lean theory, just jump in, cook and eat. And what other book organizes the recipes by cooking skill? This one does, from "Recipes for the athlete who doesn't cook" to "Recipes for the athlete who loves to cook".

1. Quinoa and Chickpea Salad / Tabbouleh

1 cup quinoa, rinsed and drained. I like to use PC Golden and Black Quinoa, one box of 225g is perfect and it gives the salad more color.
1 15 ounces can of chickpeas, rinsed, drained and shelled (skinned?). I use 1 can of PC Organics Chickpeas, it's the perfect size (540ml).
2 cups water
2 tablespoons extra virgin oil - my favorite is PC New World EVOO
1/2 tablespoon salt
3 tablespoons lemon juice
1/3 cup red onion, chopped - I use more like 1/2-2/3 of a cup
1 pint 10oz grape tomatoes, cut in half
1 cup flat-leaf parsley leaves, chopped

Bring water to a boil, then add quinoa and let simmer for 15 min or until water is absorbed. Set aside to cool.
In a large mixing bowl stir together cooled quinoa, chickpeas, onion, parsley, tomatoes. Add olive oil, lemon juice and salt.
Refrigerate for at least 1h (I prefer to leave it overnight).

Tadaaaaa...

2. Apple raisin bars

Cooking spray
1 1/2 cups quick oats
1 cup whole wheat flour
3 servings vanilla protein powder
1 cup sugar (I used brown sugar)
3 tablespoons ground flaxseed
1 tablespoon baking powder
1 teaspoon baking soda
1 teaspoon ground cinnamon
1/2 teaspoon salt
3/4 cup non fat plain yoghurt - my favorite is Oikos 0%
1/2 cup (4 egg whites) or egg substitute
1/4 cup water
2 tablespoons canola or macadamia-nut oil (I didn't have any of these and I used sunflower oil)
1 teaspoon vanilla extract
2 medium apples, shredded
1/2 cup raisins, chopped

Preheat oven to 350 degrees F. Spray a 9x13 inch baking dish with cooking spray.
In a large mixing bowl, combine oats, flour, protein powder, sugar, flaxseed, baking powder, baking soda, cinnamon, salt. Stir to blend.
In a separate mixing bowl, combine yoghurt, egg whites, water, oil, and vanilla. Stir in shredded apples and raisins. Add wet ingredients to bowl containing dry ingredients. Stir to blend until uniformly moistened. Spread batter in pan.
Bake for 15-17 min until center is solid (mine took 25 min). Allow to cool completely before cutting into bars. Wrap individually in plastic bags and store in the fridge or freezer.

I cut into 12 bars, they were big enough for snack or breakfast. Very yummy and not that sweet.

It looks a bit complicated, but aside from shredding the applies and chopping the raisins (mine were gigantic), there is no preparation needed. Just mix and bake.

3. Blueberry spelt quick bread

Cooking spray
1 1/4 cups whole grain spelt flour (or whole wheat flour) - I didn't have spelt flour, I used the whole wheat version.
1/2 cup sugar - I used brown sugar
1 1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1 tablespoon coconut oil or canola oil
1/2 cup unsweetened apple sauce
2 eggs
1 cup fresh blueberries

Preheat over to 325 degrees F. Lightly coat a loaf pan with cooking spray.
In a large bowl, combine flour, sugar, baking powder, baking soda, salt and mix well.
In a second bowl, mix oil, applesauce and eggs. Add the dry mix to the liquid ingredients and stir until everything is moistened. Fold in blueberries. Pour batter into loaf pan.
Bake for 30-35min, or until a knife inserted in the middle comes out clean. Cool completely before slicing.
Store leftover slices in plastic bags in the fridge or the freezer.

Bon appetit!

Yeah, I know - that's still a lot of carbs, but they are good carbs. Eat moderately and think that they will make you lean(er). Maybe... I'm doing the experiment for you :-)

I promise to talk only greens next time!!

Easy recipes: Energy Bar

Earlier this week I went to the group spin class and coach shared with us a homemade energy bar, which for my taste, was really divine. Of course, I had to ask for the recipe and later that day, he emailed it to me (as below). The next day I also found this recipe on the Internet (here) and didn't feel like I was holding onto a secret anymore, so by popular demand, I decided to share it with you as well. It took me no longer than 15 minutes to make those bars, one came in handy today since I was starving at the end of my long 2h aerobic ride.

2/3 cup organic tahini spread

1/2  cup brown sugar (packed)

2/3 cup raw organic honey (or molasses) I use the solid kind of honey and pack it down into the measuring cup.

1 tsp vanilla

3 cups puffed rice cereal

1/2 cup sunflower seeds (shelled)

1/2 cup pumpkin seeds (shelled)

1 cup dried organic cranberries

1/2 cup raisins

Optional:  add in some chia seeds

In a large mixing bowl combine all dried ingredients (cereal, seeds and fruit) and set aside. In a skillet, mix the other ingredients and heat on medium until bubbling. Add the vanilla as the mixture starts to bubble. Stir constantly to avoid burning. Remove from heat.

Mix the hot sauce with the dry mixture until all the mixture is coated, then pour into a greased (oiled) 9 x 13 baking pan. Flatten out the combined mixture in the pan and cut into bars. Cover and put in fridge for an hour or so.

Remove from fridge, cut into bars again and place in freezer bags for storage.

Approx calories =  273 with 11.5 gms healthy fat, 7 gm protein and 41 gm carbohydrates. This depends on how many bars you cut the mixture into. The calories are based on 12 bars.

This makes a very nutritious snack, pre or post exercise nutrition bar. Obviously, you don’t want to eat several at a time or you’ll be getting too many calories. Feel free to alter the ingredients as you desire.

Enjoy!

Other recipes that I published on this blog:
Riri's Famous Banana Bread
Egg Whites Omelet