RACING WEIGHTCO O K B O O K

LEAN, LIGHT RECIPES FOR ATHLETES

MATT FITZGERALD & GEORGIE FEARMATT FITZGERALD & GEORGIE FEAR

Copyright © 2013 by Matt Fitzgerald & Georgie Fear

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CON T E N T S xiii Preface

1 An Introduction to the Racing Weight Program 21 Practical Tips to Get You Started 30 Racing Weight Recipes

240 Acknowledgments 241 Credits 242 Diet Quality Score Tables 243 Conversions & Equivalents 244 Nutrient Content Guide to Recipes 247 Index 255 About the Authors

BREAKFAST

37 Toast with Cottage Cheese & Raspberry Preserves

38 Peanut-Butter Granola 41 Oat Bran with Cherries & Almonds 43 Chocolate Chia Power Pudding 44 Tropical Mango Electrolyte Booster 48 Nut Butter & Banana Toast 51 Chocolate Peanut-Butter

Banana Shake

1 T H E AT HL E T E WHO DOE SN’T COOK

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LUNCH & DINNER

57 White Bean, Tomato & Cucumber Salad

59 Bean, Corn & Cheese Quesadilla 60 Black-Bean Burger Fajita Salad 63 Tomato & Beef Florentine Soup 64 Chipotle Chicken Avocado Wrap 67 Easy Eggplant Marinara 68 Cauliflower, White Bean &

Cheddar Soup 71 Pear & Blue Cheese Salad with

Walnuts 72 Rosemary Garlic Chicken 75 Garden Minestrone with Kale 76 Baked Portobello with Tomato

78 Pork & Pepper Sauce over Rotini 81 Spinach Salad with Red Quinoa 82 Greek Tortilla Pizza 85 One-Pot Quinoa, Chicken & Veggies 87 Portobello & Chicken Sausage Bowl 88 Beef & Butternut Squash Hash 91 Eggplant Primavera Sauce

32 Breakfast Cereal Done Right 34 Winner’s Circle Yogurt 37 How to Know It’s 100% Whole Grain 46 Eggs 3 Ways 48 Peanut Butter and Other Nut Butters 51 Perfectly Ripe Bananas 54 5-Minute Burrito 71 Buying Prewashed Greens 82 What Makes a Good Tortilla?

CONCEPTS & TIPS

BREAKFAST

95 Lemon-Poppy Protein Bars 97 Mushroom & Pepper-Jack

Egg Muffins 98 Apple-Bran Muffins 101 Blueberry-Walnut Pancakes 102 Pumpkin & Maple-Nut Oatmeal 104 Coconut-Banana Protein Bars 107 Broccoli-Cheese Omelet 109 Greena Colada Smoothie 110 Almond & Fruit Granola 112 Banana-Pecan Pancakes 114 Greens, Eggs & Yam

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122 Arugula, Barley & Blackberry Salad 124 Roasted Red Pepper & Red Lentil Soup 127 Beefy Stuffed Poblanos 128 Black Bean & Cheddar Burgers 130 Quinoa & Chickpea Salad 133 Chicken Souvlaki with Tzatziki Sauce 134 Lentil Salad 137 Lean Turkey Burgers 138 Steak with Charred Corn Salsa 140 Raspberry & Feta Salad with

Wheat Berries 143 Asparagus & Blue Cheese Soup 145 Cod with Tomatoes, Dill & Feta 146 Wheat Berry Salad with Feta & Olives 149 Flaxseed & Herb–Crusted Chicken

151 Cashew-Crusted Salmon 153 Tomato-Basil Soup with Pearl Barley 154 Turkey Meatballs & Fettuccine 157 Beef-Vegetable Ragu over

Spaghetti Squash 159 Two-Bean Pumpkin Chili 160 Sole with Lemon & Capers 160 Greek Potatoes 163 Beef Stew with Sweet Potatoes 164 Red Lentils with Kale & Tomatoes 166 Individual Meat Loaves 168 Sour Cream & Onion Mashed

Cauliflower

104 Divide and Conquer 109 Why Use Protein Powder? 110 Dried Fruit, Hold the Sugar 116 Eat Healthy Anywhere 120 Brown Rice 4 Ways 151 Wild Versus Farmed Salmon 169 Variety Without Hassle

CONCEPTS & TIPS

3 T H E AT H L E T E W H O L O V E S T O C O O K

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BREAKFAST

173 Raspberry-Pear Smoothie 175 Cinnamon-Raisin Wheat Berry Bowl 176 Pumpkin Spice Muffins 179 Vegetable Frittata 181 Fig & Bran Bars 182 Raspberry Scones 184 Apple-Raisin Bars 187 Almond-Crusted French Toast

with Berries 189 Nectarine & Sweet Cheese–Stuffed

French Toast 190 Scrambled Eggs with Cheddar & Apple 193 Vanilla-Chai Oatmeal Bars 194 Spiced Sweet-Potato & Almond

Smoothie 197 Crustless Kale Quiche 198 Blueberry Spelt Quick Bread 200 Savory Zucchini Pancakes 202 Homemade Turkey Sausage Patties

LUNCH & DINNER

206 Curried Chicken Salad with Pistachios 206 Chickpea-Flour Crackers 208 Carrot & Cremini Soup 211 Apple, Blueberry & Chicken Salad

with Glazed Pecans 212 Seared Tuna with Mango-

Cucumber Salsa 214 Autumn Stuffed Acorn Squash 217 Millet with Herbs & Roasted Tomatoes 219 Apricot, Basil & Goat Cheese–

Stuffed Chicken 221 Root Vegetables with Rosemary

& Olive Oil 223 Quinoa “Fried Rice” 223 Wasabi Meatballs 225 Spinach & Feta Pie with

Chickpea-Flour Crust

226 Salmon Cakes 226 Wild Rice with Onion & Thyme 228 Soba Noodles with Beef, Asparagus

& Mushrooms 231 Asian Chicken with Peanut Sauce 232 Thai Green Curry with Shrimp

& Scallops 235 Curried Lentils & Couscous 237 Roasted Chicken 238 Mushroom Quinoa

179 Sunday Chopfest 203 A Well-Stocked Freezer 239 Smart Tips for Food Storage

CONCEPTS & TIPS

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OAT BRAN WITH CHERRIES & ALMONDS 2 SERVINGS // 15 MINUTES HC R V

3 cups water

1½ cups oat bran

pinch of salt

2 teaspoons vanilla extract

2 teaspoons sugar

2 cups fresh or frozen cherries

2 tablespoons (½ oz.) almonds, slivered

milk (optional)

1In a saucepan, bring water to a boil over medium-high heat. Add oat bran and cook uncovered until the mixture begins

to thicken, 5–10 minutes. Stir periodically to keep oat bran from sticking to the pan.

2While oat bran is cooking, cut each cherry in half and remove pit with a paring knife.

3 Season oat bran with salt, vanilla, and sugar and stir to blend. Remove from heat and divide between two bowls.

Top with cherries and almonds and a splash of your favorite milk, if desired.

Per serving: 422 calories, 10 g fat, 74 g total carbohydrate, 13 g dietary fiber, 15 g protein

TIP

Save time by combining water, oat bran, salt, vanilla, and sugar in a microwave-safe bowl. Microwave for 90 seconds, stir, and microwave for an additional 90 seconds. Let rest a few minutes before topping and serving.

DQS COUNT (per serving) FRUITS 1 WHOLE GRAINS 1 NUTS & SEEDS 1

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Once you’ve ventured into the frozen-foods aisle, it’s easy to think there’s no hope for a nutritious meal. Not so! A good-quality frozen meal or burrito can be made even better with some quick additions. Start with a product containing whole-food ingredients that you can pronounce, and with no trans fats. We recommend brands such as Amy’s Kitchen or Kashi, which make great-tasting and healthy all-natural frozen foods. Try to find a product with at least 15 grams of protein.

We made this burrito into a completely nutritious meal in just 5 minutes.

1 Amy’s bean and cheese burrito

2 plum tomatoes

½ avocado

2 tablespoons salsa

Remove plastic wrap from burrito. Wrap burrito loosely in paper towel, place in microwave, and heat for 2–2½ minutes or until hot.

While burrito is cooking, quarter tomatoes and cut avocado in half. Scoop avocado flesh out of the skin with a spoon. (Refrigerate leftover avocado in plastic bag.)

When burrito is heated through, transfer it to the plate and add tomatoes, avocado, and salsa.

Per serving: 460 calories, 20 g fat, 60 g total carbohydrate, 13 g dietary fiber, 13 g protein

TIP

If your favorite burrito is short on protein, consider adding a hard-boiled egg, canned tuna, or cottage cheese as a side to bump up the protein.

5-MINUTE BURRITO

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FLAXSEED & HERB–CRUSTED CHICKEN 3 SERVINGS // 30 MINUTES HP

The crisp flaxseed crust keeps the chicken wonderfully moist inside. You can use golden or brown flaxseed; the only difference is color.

cooking spray

¼ cup ground golden flaxseed

2 tablespoons dried onion flakes

½ teaspoon each dried dill, dried oregano, garlic powder, and salt

¹/8 teaspoon black pepper

2 tablespoons egg substitute or 1 egg, beaten

1 pound boneless, skinless chicken breasts

1Preheat oven to 400 degrees F. Line a baking sheet with foil and place wire rack on top of it. Mist rack lightly with

cooking spray.

2 In a shallow, wide bowl combine flaxseed, onion flakes, dill, oregano, garlic, salt, and pepper. Place egg substitute

or beaten egg in a separate bowl.

3 Dip one chicken breast into egg, allow excess to drip off, and press each side into flaxseed mixture to coat. Place

on wire rack on prepared baking sheet. Repeat with each chicken breast.

4 Bake for 20 minutes or until a thermometer inserted in thickest part of chicken reads 160 degrees F.

Per serving: 203 calories, 5 g fat, 6 g total carbohydrate, 4 g dietary fiber, 37 g protein

TIP

If you don’t have a wire rack, you can cook the chicken on a baking sheet alone.

DQS COUNT (per serving) LEAN MEATS & FISH 1 NUTS & SEEDS 1

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ABOUT THE AUTHORs

Matt Fitzgerald is an acclaimed endurance sports writer and author-ity. His many previous books for athletes include Racing Weight and The New Rules of Marathon and Half Marathon Nutrition. His writing has also appeared in magazines such as Men’s Journal, Outside, and Women’s Run-ning and on competitor.com, active.com, and other websites.

A certified sports nutritionist, Matt has consulted for a number of sports nutrition companies and conducted peer reviews for scientific journals in the

field. He currently serves as a training intelligence specialist for PEAR Sports. Matt has coached runners and triathletes since 2001 and continues to compete in running and multisport events, having started running at the age of 11. He lives in northern California with his wife, Nataki.

Georgie Fear is a professional nutrition coach whose advice is sought by athletes ranging from NCAA standouts to Olympic gold medalists. Her writing and recipes appear at askgeorgie.com and onebyonenutrition.com, and her recipe book, Fuel Up (2011), is available through Amazon.com.

A registered dietitian and former rower, marathoner, and ultrarunner, Georgie has been helping clients get leaner, healthier, and faster since 2005. She previously worked as sports nutritionist for Rutgers University Athlet-ics and presented her research and expertise at numerous nutrition and fitness conferences. She and her husband, Roland Fisher, currently own an Internet-based nutrition coaching company serving customers around the world. They live in Vancouver, British Columbia.

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$ 24.95

LEANER, LIGHTER, FASTER Racing Weight Cookbook delivers more than 100 flavorful, easy recipes for athletes that will help you hit your ideal weight without compromising performance.

Sports / Health & Fitness

Whatever your training demands, Racing Weight meals make it simple to dial in the right mix of carbs, fat, and protein and satisfy your appetite. Put high-quality, well-balanced meals on your table in as little as 15 minutes with time-saving tips for food preparation and grocery shopping.

Discover the best foods for athletes: + 100+ healthy recipes for any athlete,

from reluctant cook to cooking enthusiast

+ Whole grains, fiber, and lean protein to elevate diet quality

+ Fresh, energy-dense meals that help runners, triathletes, and cyclists train harder

+ Nutrient-rich bars and smoothies to promote fast recovery

Take control of your diet with the proven Racing Weight approach, practiced by the world’s best endurance athletes and backed by scientific research. Racing Weight Cookbook puts you on the path to top performance.

Matt Fitzgerald is well known in the world of endurance sports as a coach, certified sports nutritionist, and best-selling author of Racing Weight: How to Get Lean for Peak Performance and numerous other books on the science of training and nutrition.

Georgie Fear is a registered dietitian and professional nutrition coach working with athletes of all ranks, from age groupers to Olympic gold medalists.