Training Table Recipes with Allen Lim

Carrot Waffles Recipe

Tasty Recipes to Fuel your Ride.

When exercise physiologist Dr. Allen Lim, founder of Skratch Labs and co-author of the Feed Zone Cookbook series –  leapt out of the lab and into professional cycling, he found that the peloton was weary of food; bland meals, processed bars and gut wrenching gels were hindering the performance of cyclings’ most elite athletes. Dr. Lim had a hunch that by returning the joy, flavor and care to the meals the riders ate, their performance, and joie de vivre would return. He set out to make delicious, practical food for the riders to satisfy body and soul. What he and celebrated chef Biju Thomas have accomplished is changing the definition of sound sports nutrition — for elite athletes, everyday athletes, and enthusiasts alike.

The recipes you’ll find here are among the energy-packed, wholesome, real food recipes shared in their cookbooks; we hope that you find these meals and snacks easy to prepare, delicious to eat, and enhancing not only for your performance goals, but for your everyday health and well-being.

Cashew and Bacon Rice Cakes    

Cashew Bacon Rice Cakes Recipe

Salty, sweet, and yummy rice cakes

Makes 10 rice cakes 

This variation of Allen’s original is the favorite of our friends at Velo magazine. Together with the bacon, the cashews and nut butter give these rice cakes a salty-sweet taste. The extra boost of protein makes this portable great for longer training sessions.

  • 2 cups uncooked calrose rice or other medium-grain “sticky” rice
  • 11/2 cups water
  • 8 ounces bacon
  • 3 eggs
  • 1/2 cup cashews, raw or roasted
  • 1/4 cup nut butter
  • 1/2 cup raisins (optional)
  • Combine rice and water in a rice cooker.

While the rice is cooking, fry the bacon in a medium sauté pan over medium-high heat. Drain off fat and wrap the bacon in paper towels; then press on the towels to crumble the bacon.

Lightly beat the eggs in a small bowl and softly scramble them in your sauté pan over medium heat.

In a large bowl, combine the cooked rice, bacon, scrambled eggs, cashews, nut butter, and raisins, if using. Mix well. Press mixture into an 8- or 9-inch square pan to about 11/2 -inch thickness.

Let cool thoroughly in fridge before cutting and individually wrapping individual cakes.

Per serving (1 cake): Energy 286 cal • Fat 14 g • Sodium 246 mg • Carbs 31 g • Fiber 1 g • Protein 10 g

Carrot Waffles

Carrot Waffles Recipe

These quick and easy waffles are a great ride snack, and pack easily.

Serves 4

These delicious waffles only require about 20 minutes plus 5–10 minutes juicing. For great texture and a boost in fiber, try adding PULP to the waffle batter.

  • 1 cup flour
  • 1 tablespoon raw sugar
  • 1/4 teaspoon baking powder
  • pinch of salt
  • 1/2 cup fresh carrot juice
  • 2 eggs, lightly beaten
  • 2 tablespoons melted butter
  • 1/2 cup carrot pulp (optional)

Heat the waffle iron.

Mix dry ingredients together in a medium bowl. In a separate bowl or measuring cup, combine carrot juice, eggs, and melted butter.

Add wet ingredients to the dry mixture and whisk together until flour is thoroughly incorporated. If you’ll use the carrot pulp, add it now. The batter will be a bit lumpy.

Pour enough batter into each waffle form to nearly fill all the squares (the batter will expand when pressed). Cook until the outside of the waffle feels crisp to the touch. Repeat if necessary, using remaining batter.

Makes 4 large waffles. Let cool, then cut in half and stack for easy wrapping.

Per serving: Energy 223 cal • Fat 9 g • Sodium 75 mg • Carbs 30 g • Fiber 1 g • Protein 7 g

Chopped Chicken Salad with Pickled Onions     

Chopped Chicken Salad Pickled Onion Recipe

A super energizing salad perfect for after long weekend rides.

Serves 4–6 

This is a great last-minute salad to make use of leftover chicken. You can change it up throughout the year to include the most colorful vegetables you can find. The star of the dish is the flash-pickled onions and radishes. The combination of the vinegar, sugar, and salt balances out the strong flavors beautifully.

  • 2 cups roasted chicken, shredded or chopped
  • 1 cup canned garbanzo beans, drained and rinsed
  • 1/2 head of purple cabbage, thinly sliced
  • 1/4 cup chopped dates, figs, or your favorite dried fruit
  • 2 tablespoons fresh cilantro or parsley, coarsely chopped
  • Pickled Onions
  • 1/2 cup red onion, sliced
  • 4 radishes, sliced thin
  • 1/4 cup red wine vinegar
  • 1/2 teaspoon coarse sugar
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon pepper

To finish:

  • Juice from 1 lemon
  • Drizzle of maple syrup
  • Sprinkle of coarse salt

Shred half of a whole roasted chicken, sprinkle in some fresh ground black pepper and a sprinkle of salt, then set aside.

In a small pan, sauté the garbanzo beans in a splash of olive oil at medium heat until slightly crisp.

To make the pickled onions, combine the red onion and radishes with the red wine vinegar, coarse sugar and salt, and pepper. Toss together and let sit for 5 minutes.

In a large bowl, mix together the chicken, cabbage, garbanzo beans, dates, and herbs. Add the pickled onion mixture and toss to combine.

Transfer to a large platter and finish with fresh-squeezed lemon juice, a hint of maple syrup, and salt.