Riv Rider Recipes

[Coco Menk]

Hey everyone! 

I've got a couple thoughts for this thread - 

1) How many of you all have read Grant's Eat Bacon, Don't Jog? Anyone subscribe to his food ideas or any other "alternative" diets? Cyclists tend to be pretty health-conscious and independent minded, just curious what kinds of ideas people are jiving with these days. Vegan? No-carb? 100-mile diet? Anything goes? I love hearing about what works for people. I know Grant's book has definitely informed my own choices a bit, specifically in regards to processed sugar and carbs and simpler forms of exercise. (Not looking to sh** on which diet is working or not working for anyone at this time! Save that for a different thread)

2) I'd love to compile a collection of favorite recipes! What do you make for yourselves/your families? What's your favorite sandwich you bring on your bike rides? Any bike tour go-to's?

3) If I were to compile the recipes into a nice looking book/zine, would that be something folks would be interested in purchasing? 

Stay people powered!

xx

Coco

[Patrick Moore]

I'll be interested, both practically and academically,* in what others consider the ideal diet and I would consider buying a list cookbooks if it weren't too biased in the direction of "eat nothing but bacon all the time."

I'll start. I don't like to cook, tho' in the past and in the right circumstances I've cooked largely and well, but living solus I find it a bore. So in addition to certain types of food I prefer simple food; but I detest poor food and therefore I dislike most prepared foods. Besides all this, I belong to the Orthodox [Christian] church where fast days -- basically, no animal products, tho' the principle of economia always applies -- outnumber non-fast days. Lastly, I gave up meat entirely for multiple reasons.

So my repertoire ranges from vegan recipes to spinach quesadillas and cheese sandwiches with mayo and lettuce and pickles (don't laugh; a good cheese sandwich goes well with a fine Shiraz). I tend to like breads and, somewhat less, potatoes and rice -- and beer. My mother controlled type 2 diabetes and incipient heart trouble for 30 years by avoiding salt, fat, sugar, and eating lots of vegetables, styrofoam chicken breasts, and lots o' rice, being Filipina. Me, I prefer to ride my bikes.

One very simple vegan recipe that I like: a modified Indian dal recipe.

The basic recipe is cook the dal (I use, in order of preference, red, orange, or green, but not brown lentils from the bulk bins at Sprout's) until it is soft but not mushy. You can use vegetable broth in place of water. Prepare a savory oil: heat 1/8 cup [for large single serving] of neutrally flavored oil (not olive! which I use for most things) and "sautee" or "boil" small amounts of some or all of cumin, coriander, garlic, mustard seed, red pepper, fenugreek, and/or black pepper for 30-60 seconds.

Put lentils on long-grain rice, strain oil and pour over lentils, eat like this or add any, some, or all of full-fat yogurt, hot Indian mango pickle, and English sweet chutney.

As I tend to overdo things I've turned this into a lentil stew: sautee chopped onion, add liquid and cook lentils partially, add chopped spinach, cook until lentils are soft but not get mushy. Serve as above.

Another recent "recipe" I invented recently because I had little in the fridge and didn't want to bother shopping: sautee lots of garlic in olive oil, liberally add red pepper, after a bit add a cup or 2 of peas, I use frozen, sautee some more until peas thawed and mostly cooked, add 14 oz can of full fat cocoanut milk, cook som more, eat over long grain rice.

Oh, and peanut butter: Sprout's has an inexpensive house brand pure peanut butter, just peanuts and salt. The oil separates so you have to stir thoroughly; I store it upside down in the pantry until use, and after stirring store in the refrigerator. Decent bread and a wee bit of jam with whole milk ...

Tip: If you cook a lot of dried legumes, get a pressure cooker. Crockpots are also useful.

[Aside: I am very proud to say that when bringing up my daughter part time as a single father she never ate prepared foods, not even for school day breakfasts. (Well, some exceptions: I briefly bought Annie's Mac 'n' Cheese until I decided it wasn't good enough, and we once tried McDonald's chicken nuggets -- she got sick. We did order in pizza occasionally.) She got home-made scrambled eggs and chips in the morning, or real oatmeal, home-made chicken nuggets and chips in the evening, or else home-made mac 'n' cheese or occasionally home made pizza. One recipe she loved, again short of ingredients and unwilling to go to Albertson's 1/4 mile away, was garlic spaghetti: sautee lots of garlic in lots of olive oil, serve over pasta with grated Romano or Parmesan. She would clamor for this when friends visited. Funny, now, she is a very accomplished and very inventive cook; she spontaneously invents interesting recipes based on what ingredients are at hand.]

*Very odd, now that I think of it, that this term should come to mean "without practical import" -- I know that this is not all that it means, but it does have this meaning in certain uses. So: "academic" has come to mean in part, "Not important except for a few isolated eggheads." Now that's something to think about!

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Patrick Moore

Alburquerque, Nuevo Mexico, Etats Unis d'Amerique, Orbis Terrarum

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Executive resumes, LinkedIn profiles, bios, letters,

and other less well defined but still important writing services.

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When thou didst not, savage,

Know thine own meaning, but wouldst gabble like

A thing most brutish, I endowed thy purposes

With words that made them known.

Shakespeare, Tempest, Act 1 Scene 2

[Jay Lonner]

It’s really bizarre to me that despite many impressive advancements in the biomedical sciences we still haven’t nailed down what constitutes the optimum human diet. I try to follow the well-known heuristic from Michael Pollan’s book “In Defense of Food” — “eat food, mostly plants, not too much.” (“Food” here is understood to be something that might have been recognizable to one’s great-grandparents, which is to say not synthesized in a lab somewhere.)

I place greater importance on eating in season and with locally sourced ingredients (when feasible) than buying organically-grown food. My intuition is that milk from the dairy literally up the road probably has a lower overall environmental impact than a nominally organic product trucked in from California. I also do my best to minimize highly-processed starches such as sugar, flour, and white rice.

My wife and I are avid cooks, and spend a great deal of time together in the kitchen. It’s a good way to stay connected in spite of busy workdays, and for me has the additional benefit of being a creative outlet. I find that I exercise different mental muscles when cooking than I do in my career, which is something I’ve come to value. 

In light of my enthusiasm for cooking, and the sheer extent of cookbooks and specialized kitchen equipment I have access to, I don’t have specific recipes to offer that would be widely applicable to a group of idiosyncratic bicycle fetishists. But if you’re not familiar with the chef and restaurateur Yotam Ottolenghi I’d recommend picking up one of his cookbooks — “Simple” is probably the one to get.

Jay Lonner

Bellingham, WA

Sent from my Atari 400

On Aug 21, 2023, at 9:32 AM, Patrick Moore <bert...@gmail.com> wrote:



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[Coco Menk]

Patrick - I'm intrigued by the simplicity of your dal dish! When I first started cooking, I was much more excited by throwing as many things into a recipe as I could.. all the spices! all the sauces! etc.. but as I get a little bit older and starting to place much more importance on ingredient quality, I realize what I've missed out on by ruling out seemingly simple dishes! I'll have to give that one a try. Will definitely go in the book if we get enough submissions to make something. I'll at least compile a PDF

Jay - Michael Pollen really hit it on the nose with that title. I think that's a great philosophy and one that seems like it's fairly democratic in terms of taking into account how most of humanity has eaten for millenia. I love your quote about Food being something that would have been recognized by one's great grandparents!! Amen to that one. Would love to hear what a quick lunch idea or easy weeknight meal is in your family, it sounds like others may be able to replicate them if we've got some other foodies in the group!

My own diet right now has gone under a lot of transformation over the past few years. Currently I've been operating under what I've ended up nicknaming the "No Slave Diet", for lack of a better title. Meat is only allowed if it has been ethically cared for from start to finish, i.e. organic, grass-fed, grass-finished, likely had a name, I can google the farm and confirm its claims. No farmed fish. If either of these are not available, then I keep it plant-based (including eggs and honey). No dairy out of respect for the treatment of cows and their environment. Removing dairy consumption has also significantly improved cystic acne and a variety of other small health complaints so I keep it to oat or full fat coconut milk these days. Organic and regenerative agriculture is prioritized for all foods consumed here as well, with the cumulative goal being that foods consumed should not be grown up in an environment of indentured servitude and exploitation of humans, but in tune with a more holistic/naturalistic collaborative set of ideals. 

I've been keeping it fairly simple and local as much as possible, although I read Grain by Grain  by Bob Quinn (published by Patagonia) wherein he describes his own journey as an organic, regenerative farmer and he claims that organic is the lowest carbon footprint no matter what, compared with conventional agriculture. His example is tomatoes, I think, with organic tomatoes shipped to the US still having a lower carbon footprint than conventionally grown nearby the consumer, because of the immense damage that pesticides and monocultures have on our planet. Obviously, organic AND local would be ideal! :)  Also after reading Silent Spring and having several loved ones battle different mystery auto-immune troubles, I'm convinced that some of these are 2 generations of accumulated pesticide ingestion from the mother's side showing its ugly face, so I try to avoid it as much as I can. 

The working title took its inspiration from a vegan Oogle (contemporary-trust-fund-punk-train-hopper-type) that I encountered at work last fall who had a portrait of a cow tattooed on her arm with the banner: TO SERVE NO MAN.

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[Patrick Moore]

I expect that the modern biomedical sciences simply don't have the right epistemological or conceptual apparatus (having in mind the scientific parable of the fishing net: "what my net doesn't catch isn't fish") to capture everything that constitutes true nutrition. I know that in traditional Chinese cooking the attitude toward food and care with which it is prepared is said to affect the effect of the food on the eater. I think this involves the chi which I know does not belong to any physical category (it's not "spiritual" but relates to the level of "vital force," not reducing this to physical categories either). And other writers say that it is the organic integrity of the soil that determines the nutritive (again, not solely in terms of modern categories) value of food -- simply shoving in nitrogen and other elements is not enough. (https://www.treehugger.com/who-invented-the-idea-of-organic-farming-and-organic-food-4862673, https://en.wikipedia.org/wiki/Walter_James,_4th_Baron_Northbourne)

I agree that Pollan's is a good rule of thumb.

On Mon, Aug 21, 2023 at 6:26 PM Jay Lonner <jay.l...@gmail.com> wrote:

It’s really bizarre to me that despite many impressive advancements in the biomedical sciences we still haven’t nailed down what constitutes the optimum human diet. I try to follow the well-known heuristic from Michael Pollan’s book “In Defense of Food” — “eat food, mostly plants, not too much.” (“Food” here is understood to be something that might have been recognizable to one’s great-grandparents, which is to say not synthesized in a lab somewhere.)

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[exliontamer]

I read Eat Bacon and lost a bit of weight. I'm already relatively in shape for my age but have continued to use keto-ish methods when I want to lose a bit. As a lifelong diet/lifestyle thing, I'm skeptical, & I flat out don't see it working for vegetarians in a good way. If you already like meat, leafy greens, fatty things, etc. I think it's a great way to shed excess weight periodically. I've had friends with weight issues have borderline miraculous results that were life changing.

I just like food (especially noodles) too much to be dogmatic about diets. That said, one of my go to things that works on keto is a trad Cobb Salad. No alterations (aside from watercress/chicory which are next to impossible to find) and no store bought or creamy dressings. Just make your own vinaigrette. In the opposite realm I've been obsessed with Assassin's Spaghetti lately. You need a big pan but it's fun to make.

[Coco Menk]

Patrick - great links! Definitely some great ideas in there. I've also been reading a lot about Traditional Chinese Medicine and some of the more surface level ideas they have surrounding food and its properties in relation to one's physical constitution. There's a lot I don't understand, and a lot of traditional herbal knowledge that is still beyond me, but it's been interesting to try to incorporate some of the food ideas into my diet and see some of the results. Because different food and herbs and spices interact with our internal balance then you have to mediate any imbalances by incorporating more of certain things and less of others to try to get back to a sort of equilibrium. 

These ideas are how I got a lot of inspiration to remove gluten, sugars and dairy, more so than Grant's book, although that was still pretty informative.The health complaints I was having have resolved themselves almost completely with the removal of a lot of these foods and it's been really interesting to explore non-Western ideas of nutrition and health.

Anyone do yoga or incorporate any of those ideas? Was just doing some reading on the Ayurveda concept of "Digestive Fire" which seems to have a decent amount of overlap with TCM gut-health ideology. 

Exliontamer - Noodles are a hard one to cut out - I so feel you! I try to save noodles for special occasions now and really relish them. What kind of vinaigrette do you make for your Cobb Salad?

My own favorite recipe lately has been my new breakfast oatmeal, which incorporates spices recommended to me by various TCM-inspired resources:

Turmeric Oats:

1/2c dried oats (will work with quick or rolled, just adjust cook time)

~1/3c frozen berries (my favorite is blueberries)

1 tsp cinnamon

1/4 tsp turmeric

1 Tbsp chia seeds

1/4 tsp salt

1 Tbsp honey

1-2 Tbsp full fat coconut milk, or dehydrated coconut milk powder

1 c. water

Combine all dry ingredients (minus salt) into a bowl. In a covered saucepan, heat water & coconut milk over medium-heat until you reach a low boil. Add all dry ingredients and stir. Cover, lowering heat to medium-low, and let cook for 5 min (if using quick oats) or 10 (if using rolled). Uncover and remove from heat. Add salt and honey and serve fresh! Works for overnight oats as well but isn't as good.

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[Pam Bikes]

I'm afraid there are too many limitations and individual differences that make recipes difficult.  Some people are vegan, vegetarian, keto, diabetic, gluten free, soy free, shellfish allergies, etc.  

I eat locally, seasonally, bake my own bread and make everything from scratch but I'm not a calorie counter and have no restrictions.  And everyone's local produce selection is different.  Not to mention the organic or not.  

I do make a granola bar with just oats, peanut butter, honey then top w/chocolate chips, coconut, nuts etc.  that is high density in calories and easy for a road snack.  I just take snacks like nuts, crackers, etc in my bag in case I get hungry.

[Coco Menk]

Hey Pam! 

That granola bar sounds awesome - do you bake them or just form them into a "powerball" type snack? What kinds of bread do you make? Do you use a breadmaker?

Your comment about recipe compatibility is also a topic of the beginning of this thread! Since so many people are aligning themselves with different diets these days, I was curious how many in the group had read Grant's book, Eat Bacon, Don't Jog and was curious how many people either aligned themselves with his ideals or have since/have always aligned with a different nutritional path. Since bike people are often health conscious and environmentally conscious, I figured there was probably an interesting spread across those of us who contribute to the group!

I don't think it's particularly helpful to try to make recipes that absolutely everyone can eat. It can be at a dinner party, but I'm more interested in people's tried and true recipes to learn more about each other and to be able to share a variety of ideas on health and enthusiasm for food. If you're interested in cuisine, I think that it can be easy to appreciate and respect someone else's love for cooking even if it is following the restrictions (or lack thereof) of someone else's theories.

I also stated in the beginning that this is not a space to sh** on other's beliefs, but a space to compare and share! It seems like we have quite a trove of foodies and it would be fun to compile the recipes into a collection that we all have access to! :)

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[ascpgh]

I am motivated by the offerings of particular restaurants for recipe inspiration. I ride by a number of them on the way home from work:

Apteka 

Soju

Spak Bros

Tasty Taquitos

People's Indian

BFG Cafe

Spork

Primanti Bros

Fish Nor Fowl

Joseph Tambellini

Park Bruges

Teppanyaki Kyoto

Smiling Banana Leaf

Food Glorious Food

I also pass a building labelled Lackzoom Acidophilus which supports the observations of several that sensitivities with cultural and genetic roots make direct dietary recommendations difficult. This person turned that into a category of business, still with HQ here two and a half miles from this building. 

Anyone else have dietary inspirations or objectifications from restaurants?

Andy Cheatham

Pittsburgh

[Garth]

I pretty much make a pot of creamy rice every other day. I use only medium grain rice as when cold it remains soft. I can't ell you proportions as it's all done by hand and feel. The fruits I use are usually raisins, ripe bananas(the riper the better), unsulphured dried apricots and pineapple(fresh of freshly diy frozen). The bananas can be fresh of frozen, I do my own. I have anywhere between 4-6 gallon ziplock bags in the deep freezer filled with very ripe, peeled, whole bananas.... they are so good sliced and melting in your mouth ! Same with grapes, in fall season when grapes are at their peak I buy tons of them if they are sweet and freeze them, washed and stemmed. I don't cook with those though, they are just for eating, melt in your mouth goodness. 

For the rice I usually bring some water and the raisins/apricots to a boil, turn off the heat and let them sit a half hour to get soft and infuse the water. Then I add the rice and some salt, cook about 15 minutes, it need not be exact. Then I throw in an egg or two and some whole milk. The consistency can vary, but it always tastes good. Sometimes if it's not thick enough I'll break up some corn tortillas and throw them in. Sometimes I throw in some sour cream, or evaporated milk if I have some. Or half and half. After it cools I fridge it as I prefer it cold. Room temp is okay at the time of making but I don't like it hot at all. 

You can do a similar thing with Masa flour, I rather like Maseca Tamal as the grind is coarser. Milk, water, mashed bananas, and egg and salt. Throw it all together in a pot and stir frequently or else it will stick to the bottom too much ! You can make this as thick or thin as you like. As thick as mashed potatoes of as thin as creamed peas. I really like this cold too. The masa flour flavor is much better than cornmeal, something I never touch anymore after discovering the versatility of masa flour. It also makes great on the top dumplings. Masa, milk, egg, baking power and salt. Too a thick consistency to spoon and drop in whatever you're dropping it in. Once brought to a boil, turn off the heat and dumplings will cook as long as you don't open the lid for like 20 minutes. 

Summer riding though I really like fruit after a ride. Of later I make some frosty blends of banana(fresh or frozen), cantaloupe, mango and frozen blueberries, plus a little cold water. Oh that is so good..... Throw it all in the Vitamix blender and use the variable speed on low-ish till blended to brain freeze consistency. (thick) Consume very slowly, savor every mouthful, it keeps the brain freeze at bay !!!!  

I never read GP's book as I'm not much of meat eater. Once a month or so I'll have some beef liver diy stew, with onions, peppers, garlic and sour cream, served with rice or noodles. I bought a bag of Hormel genuine bacon bits a couple weeks ago. I've not had bacon in like 20 years or more. It's okay as a seasoning , a tablespoon in a recipe and such. 

I'm not for restricting anything. Eat what resonates with you. Be the Happiness, Love You Inherently Are.  Nothing else matters, Nothing else to Life For. Life is Celebration ! 

[Ted Durant]

On Monday, August 21, 2023 at 9:41:11 AM UTC-5 coco...@gmail.com wrote:

2) I'd love to compile a collection of favorite recipes! What do you make for yourselves/your families? What's your favorite sandwich you bring on your bike rides? Any bike tour go-to's?

 choco-date-hazel-coco bombs:

Dates
Hazelnuts (roasted, salted if you like)

Dark chocolate morsels

Coconut flour

Use equal measures (by weight) of chocolate, dates, and hazelnuts. In a food processor, start with the dates (be sure there are no pits!). When they're well chopped, add the hazelnuts and blend until you have a fairly moist ball. You want to release a bit of the oil from the hazelnuts, but not completely into a butter. Then add the chocolate and run it just long enough to blend in. It will be getting pretty warm at this point and you don't want to overheat the chocolate. Scoop out and form balls, whatever size you like, but I aim for something a bit smaller than a golf ball. Roll the ball in coconut flour  and set aside to cool and harden. 

They stay remarkably solid even in a warm handlebar bag, but if you put them in a pocket you'll probably have a mess.

Ted Durant

Milwaukee WI USA

[Coco Menk]

Those sound delicious Ted!! I'll have to give those a try. 

Garth - your creamy fruit rice sounds amazing too!! I'm curious about incorporating the dried apricots; I've never tried cooking with them, but I imagine they are a little less intense on the GI system if you get them into some boiling water. When you re-add the rice to the cooled raisin/apricot water, what heat level do you use for the 15 min? Love the sound of the banana+masa flour mush - is the flour easy to source? Also would love details on your beef liver stew. 

I love how jazzy people are getting with their recipes! That's what food is all about, IMHO :)

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[Garth]

Sure Coco !  Cooking the raisins and apricots makes them all soft and easy to digest. The raisins balloon up and the apricots, I slice them in hand, first in half then another three slices. If you're unfamiliar with the unsulphured ones they are brown, rather than the bright orange you find with sulphured ones, which just taste awful and the texture is altered to gummy bear status. How anyone can eat those is beyond me !  You can find the natural brown ones in bulk @ natural food stores if you have any around locally.  I don't anymore so I get them online https://www.amazon.com/Turkish-Apricots-Unsulphured-Certified-Resealable/dp/B07KGL3MVW. The raisins are Sun Maid regular ol' raisins.

For a pot I'd guess it's somewhere around a heaping 1/4c to 1/3c of each fruit. Sometimes it just raisins and a very large banana or 2 small ones. Some vanilla extract goes good with that.

I made some today, so I'll attempt to quantify what I do on the fly. I can't tell you how much water I start with the fruit, but it's enough that when I add about 3 heaping 1/4 cups of medium grain rice cooked for 15 minutes on low heat(soft rolling boil inside), with enough liquid that it's still jiggle-able in the pot when it's done. You want as this is not a dry flaky rice dish, this is creamy, like a Risotto if you're familiar with Italian cooking. I could use a a 3/4 cup, but that messes me up, so I stick with multiples of 1/4 cups. A heaping 3/4c won't be as much as 3 heaping 1/4c's !  Some salt, not too much as you can add some later. Sometimes

I like to let that sit for like 15 minutes. Then I add an egg, some whole milk, cream, half and half, evaporated milk,  whatever you have on hand. A bit of sour cream adds a nice dimension too. Bring that to a soft boil, it should be be easy to stir at this point. It will thicken when it cools. Turn off the heat and let it sit as long as you like. It can hold a lot of heat for along time. When it cools enough I put it in a container and fridge it. If it's too thick you can add a little milk to however you want at that time, or wait and when it's cold pour some milk over it. It's yummy any way. This isn't about a certain consistency to the rice, it's about the complimentary flavors, and that's what cooking is all about. I don't own a cookbook and find it very hard to follow any recipe if I try, as inevitably it contains something either I don't have, can't afford, or don't like the flavor of.

Masa mush, or dumplings. The dumplings came about by reading of someone who made pancakes with it, and if it rises for pancakes it'll rise for dumplings or biscuits, given it has some baking powder. I add an egg too, makes it fluffier. The mush simply came about by inspiration. I ate cornmeal mush sometimes as a kid, but found it bland, as cornmeal is bland. Masa flour takes the same corn kernel and treats it with lime, the mineral, and that's what give corn tortillas it's wonderful  flavor and makes it easier to digest. It's akin to spouting a grain. So I bought a bag of Masa at the grocery store(Kroger, Wal-Mart is what I have) and just experimented. It's really hard to ruin the flavor, and the consistency you vary with the amount of liquid you use. Milk or water or broth or whatever ! It can be sweet or savory. I sweeten most things with fruit, sometimes honey or dark molasses if it's suits the flavors, and once in a while even some white sugar. I don't use that very often as it has no flavor to it, it's just sweet, so it's only a pinch. I grew up with my Mom and her Mom adding a pinch of sugar to most recipes, even savory. I think it gets a bad rap because the way it's abused or in given in excess. That's the beauty of cooking yourself, you can do anything you like with a recipe. They're like rough guides to flavor profiles, complimentaries, not edicts !

The beef liver stew is simplicity at it's fines. I like liver, but I don't fry things. So rather than give it up, I said hey who says it needs to be fried ? That'd be nobody. Have people made a stew with it ? I don't know, but I was going to find out. So my local Wal Mart sells fresh liver, I get about a pound. It's irregular shapes and all juicy bloody inside, and I'm not into cutting bloody meat anymore(I used to work in restaurants long ago). So I just cut the bag open and pour it, blood and all, in a 4 quart heavy pot. Throw it some chopped peppers, onions, garlic and mushrooms or carrots (whatever you like), and a touch of water. Use a medium high heat at first, until it starts to sizzle. You don't want to burn it. Then turn it down low to a low heat and let it cook for 15-20 minutes. Need not be exact. It's mostly to soften the vegetables and let the flavors blend. Maybe a touch of salt to taste and some black pepper. Throw in dollop or two of sour cream if you like the tanginess, but it's great as-is. I usually eat it with medium grain rice, I like sticky starchy rice. Any rice you like is the point. Or some pasta. Or a spud. I like to let things cool off before eating, but that's me. Have it piping hot if you like. Cold cooked liver as leftovers is sublime.

Whew.... That's ll folks !

[Coco Menk]

bumping this thread to see if there are any new contributors this Spring :) 

Thread prompt :

1) How many of you all have read Grant's Eat Bacon, Don't Jog? Anyone subscribe to his food ideas or any other "alternative" diets? Cyclists tend to be pretty health-conscious and independent minded, just curious what kinds of ideas people are jiving with these days. Vegan? No-carb? 100-mile diet? Anything goes? I love hearing about what works for people. I know Grant's book has definitely informed my own choices a bit, specifically in regards to processed sugar and carbs and simpler forms of exercise. (Not looking to sh** on which diet is working or not working for anyone at this time! Save that for a different thread)

2) I'd love to compile a collection of favorite recipes! What do you make for yourselves/your families? What's your favorite sandwich you bring on your bike rides? Any bike tour go-to's?

Looking forward to your thoughts! 

Newest oatmeal recipe is a winner:

1/2 c rolled oats

1/2 c walnut milk + 1/2 c water

1/4 c raisins

small handful pumpkin seeds

1 tbsp chia seeds

2 tbsp pureed pumpkin

very generous amounts of cinnamon - almost 2 tsp

ground cloves, to taste

ground turmeric - 1/2 tsp

pinch of salt

serve with local honey

C

[Patrick Moore]

1. Indian dal on the cheap and easy. Boil red or orange or yellow (brown rather earthy for my taste) in 3X water until soft.

Cook about 1.5X long grain rice with a bit of cardamom seed.

In small skillet or saucepan heat as much oil as you like to "wet" the lentil and rice mixture, and  with some and or all of: garlic, coriander, cumin, red pepper, bay leaf, ginger, asafoetida, ... sizzle for 30 seconds or so and pour over lentils and rice. Salt to taste.

Augment with full fat yogurt, Indian mango pickle, British sweet chutney. Or, augment with raita in place of plain fat yogurt: 1 lg cucumber peeled and grated, 2 c full fat yogurt, big handfull of chopped fresh mint, tsp ground cumin: mix all and enjoy.

I often add the oil and spices to the cooking lentils with chopped onion sautted and diced spinach (I use frozen because I don't like to clean and prep vegetables; and the nutrition is at least as good) for a sort of lentil stew. 

2. New Mexico pinto beans.

2 c dried pinto beans -- soak over night and cook in pressure cooker for ~1 hour including cooldown or for 24 hours at least in crockpot on low.

1 large chopped onion sauteed with garlic, cumin, oregano, red pepper, add beans and can of chopped or crushed tomatoes and chopped spinach or Kale.

Salt to taste.

Eat with flour tortillas or rice or add potatoes: dice and nuke ~2 med potatoes until done, add to above.

3. Cheese spaghetti: An adult's mac + cheese. Cook 8 oz dry spaghetti, save water, met combo of butter and olive oil in skillet, sautee garlic (I get quart chopped garlic at Costco), add cooked spaghetti and ~1 c pasta water, bring to boil, add 1/2 c parmesan or romano and 1/2 non-parmesan/romano -- I use Costco 5 lb shredded Mexican mix but anything will do. Add salt and black pepper to taste. 

Recipe also calls for 2 tbsp cream cheese and 2/3 c heavy cream but that's disgusting; add a bit more cheese instead.

4. Grilled salmon: farmed or fresh fillets. Dribble with plenty of lemon juice and layer with fresh dill, salt, pepper; wrap in tinfoil; grill.

Then there are tatie scones and champ and the garlic spaghetti (sautee lots of garlic in olive oil, spread over cooked spaghetti, add salt, red pepper, black pepper to taste; better have some veg on the side) that my daughter used to love on Wed and Fri fast day evenings -- but you can dress it up with Parmesan or Romano for other days, home-made baked fries (daughter got scrambled eggs and home made deep fried fries for school day breakfasts), home made mac and cheese (damn Annie's!), lazy man's pseudo Thai curry on rice, Julia Child's very easy french bread (tho' v long waits for rising), etc etc etc.

Patrick Moore, who will probably make pseudo baked fries*  and eat with green peas (frozen, nuked, olive oil and salt and pepper) this evening -- Wed, fast day, in ABQ, NM.

*Almost as good as deep fried, a lot cleaner, and a hellofalot better than frozen fries. Slice potatoes into fingers and roll around in olive oil. Rinse well and pat dry. Nuke until tender. Line baking sheet with tinfoil. Liberally add more olive oil. Grill pretty high and close, watch so don't burn, turn when top brown. I've used red, white, and Idaho potatoes; all good.

Patrick "and cook oat groats in a crockpot" Moore (who twice held the office of Chief Cook 40 years ago while living with bunch of guys, and in one case was voted out of office, but who learned that if you take a whole frozen but gutted and cleaned chicken, rip off the cling wrapt and foam packaging, place in cold oven, turn to 350*, and leave for 3 hours, you end up with moist, tender, and very bland meat).

[John Rinker]

Here's a quick, easy and delicious camp dish that I call 'Cowboy Chili'. It works best if you pass through a town late in the day and are not riding much further as there's canned goods.

1 can of black beans

1 can of sweet corn kernels

1 can of chopped tomatoes (fire-roasted from Trader Joes!)

1 large onion

Chopped garlic to taste (lots!)

Black pepper to taste

Salt to taste

Cumin to taste (lots!)

Dice onions and fry in oil until carmelized. Add fresh garlic, salt and pepper.

Add beans, corn and tomatoes. Stir in cumin.

Stew for 5-10 min.

Serve with avocado, tortillas, chips, or whatever keeps your canoe straight.

Serves 2, or leftovers for breakfast

Cheers, John

[Chris Halasz]

I'll make this literary introduction of a quick recipe for the non-peanut allergy non-cooks: 

Ernest Hemingway's Mt Everest Special: Spread peanut butter on toast (rye or sourdough recommended), with thinly sliced sweet onion (Vidalias are the best) placed on top (not too much, you'll know what looks right), and add a little cracked black pepper. 

For the seasoning inclined, experiment with adding turmeric, cayenne, or even cinnamon. Maybe some Himalayan salt. 

Cheers, 

Chris 

[Patrick Moore]

Not to my taste, but I do recall a friend long ago who designed the ultimate (for him) sandwich: 

Take 2 slices of wheat berry bread (brown bread with whole grains mixed in; that's what they called it back then).

Spread both heavily with peanut butter.

Add thick layer of cheddar and of salami.

Combine top and bottom slices.

Grills until all runs together.

That worked for him, but for me -- but for me, it's like spreading butter on pound cake.

Oh! and I recall a tongue in cheek recipe created by my brother: "White Trash Rolls." Slice the cheapest bulk bologna you can find into 1/4" slices, wrap around cream cheese and pimento and sliced pineapple, skewer with toothpick holding maraschino cherry.

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[Patrick Moore]

Sorry, not cream cheese but a big dollop of industrial quantity mayonnaise.

On Wed, Jun 5, 2024 at 2:58 PM Patrick Moore <bert...@gmail.com> wrote:

... Slice the cheapest bulk bologna you can find into 1/4" slices, wrap around cream cheese and pimento and sliced pineapple, skewer with toothpick holding maraschino cherry

[Coco Menk]

Love the dal recipe and the pinto bean recipe Patrick!! Will have to try those, especially now that I have an instant pot. 

My new favorite has been a good quick low-wheat sandwich:

2 slices of that dense rye bread (unleavened)  that comes shrink-wrapped

Cashew cream cheese (or regular, but i have a hard time finding organic) 

Diced cucumber

Top with Hemp hearts, Salt and pepper

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[Huston]

For the S24O, I have found a number of excellent recipes at Outdoor Eats.  Specifically, for the vegetarians in the room, the warm sundried tomato pasta salad is great.  One pot.  Here's a link to that recipe.

Huston

Lexington, KY

[Brian Turner]

Huston, I still think about those bean burritos you made when we were on the New River trip. Mmmmm.

Brian

Lex Ky 

On Jun 6, 2024, at 7:58 PM, Huston <husto...@gmail.com> wrote:

For the S24O, I have found a number of excellent recipes at Outdoor Eats.  Specifically, for the vegetarians in the room, the warm sundried tomato pasta salad is great.  One pot.  Here's a link to that recipe.

Huston

Lexington, KY

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[brendonoid]

Everyone in this thread should please read Ultra-Processed People by Chris van Tulleken. It is the only food/diet book anyone really needs to read.

You'll never have to worry about extreme or fad diets ever again. Prepare for extreme ennui about everything you have tried up to the point you read this book.

[Coco Menk]

Brendon - that one is on my list for sure! Familiar with a lot of the current politics surrounding UPFs but haven't gotten around to reading it yet. What was your biggest takeaway?

For anyone else interested in learning more abour those issues and/or MORE ennui surrounding the horrors of the American Food System and Agribusiness Robber Barons check out:

Marion Nestle's blog Food Politics (she is unrelated to Nestle of Nesquick fame)

https://www.foodpolitics.com/

Food Fix weekly newsletter specifically about food politics journalism in the US, lots of baby formula and school lunch and SNAP policy updates if you REALLY want some angst

https://foodfix.co/

Eric Schlosser, Fast Food Nation. Pretty much nothing has changed, its only gotten worse

Coco

On Thu, Jun 6, 2024 at 7:33 PM brendonoid <bre...@areyoualert.com> wrote:

Everyone in this thread should please read Ultra-Processed People by Chris van Tulleken. It is the only food/diet book anyone really needs to read.

You'll never have to worry about extreme or fad diets ever again. Prepare for extreme ennui about everything you have tried up to the point you read this book.

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[Coco Menk]

Hey all! Hope everyone is having a great start to 2025.

Bumping this thread - have made some progress in starting to format the zine/pdf! If anyone else wants to contribute any recipes please feel free!

I'll re-post the original prompt for reference: 

1) How many of you all have read Grant's Eat Bacon, Don't Jog? Anyone subscribe to his food ideas or any other "alternative" diets? Cyclists tend to be pretty health-conscious and independent minded, just curious what kinds of ideas people are jiving with these days. Vegan? No-carb? 100-mile diet? Anything goes? I love hearing about what works for people. I know Grant's book has definitely informed my own choices a bit, specifically in regards to processed sugar and carbs and simpler forms of exercise. (Not looking to sh** on which diet is working or not working for anyone at this time! Save that for a different thread)

2) I'd love to compile a collection of favorite recipes! What do you make for yourselves/your families? What's your favorite sandwich you bring on your bike rides? Any bike tour go-to's?

I have about 15 recipes so far. Would love to compile it into a PDF that folks can print at home

Cheers

Coco

[Franco Rinaldi]

This sounds super cool! Would love to read some of these.

Franco Rinaldi 

c:  646.403.0661 

-Pardon any typos, Siri typed this message-

On Jan 7, 2025, at 9:27 AM, Coco Menk <coco...@gmail.com> wrote:

Hey all! Hope everyone is having a great start to 2025.

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[MoVelo]

Coco, et al:

Glad you bumped this as I managed to miss it earlier.

I have read Grant's Eat Bacon and Don't Jog as it appealed to my laziness and love of Bacon. Enjoyed it immensely, and I've been on a health journey for a number of years now. Started on 'Wheat Belly' diet as my wife was diagnosed pre-crones and we thought we'd experiment on ourselves eliminating bread. We were both hugely addicted to wheat to the extent we found a artisanal bakery that baked the most delish sourdough. Every Saturday we'd hop on our bikes at the crack of dawn to make the run to the bakery to buy enough to get us thru the week. This was a cash only business that opened one day a week at 5am and sold out by 10am. Crack dealers wish they had it so good. 

Giving up bread was about as hard at quiting smoking. Ask me how I know.

Two years ago, whilst searching these archives for information on the Rive Rambouillet I came across Grant's interview of Mark Sisson. What he had to say resonated and led us to try eliminating almost all carbs. Pasta, potatoes, most veggies. The only veggies we now consume are fermented. My wife never really got along with alcohol and I quit several years ago. I see a new study implicates it in cancer cause. 

Our one carb addiction we have not been able to shake just yet is Hagan Daz. 75g of carbs brought to us by sugar. Sugar is highly addictive proven by the fact that lab rats prefer it over cocaine. 

So our diet consists of meat (preferably rib eye steaks), fermented veggies and ice cream. 

Both of us have lost considerable weight and are near our targets. 

We both love to cook and so occasionally we'll treat ourselves to something complicated like pumpkin pie, but honestly neither of us miss the hassle of side dishes or complicated recipes.

I have recipes for kimchi, air fryer pork chops and chicken but to most people it might be boring. 

The addiction to carbs is far stronger than alcohol and smoking, imho. Ask me why I believe that.

The best part of this story and maybe the part most relevant to this group is my lack of the need for snacks. Our bodies burn fat better and more efficiently than carbs/sugar. Our bodies convert carbs to sugar so I use the two interchangeably here. Both are addictive and quite unnecessary as fuel. Fat and protein are far more efficient. 

I have discovered that I don't required snacks even on rides over 60 miles. I used to not be able to ride 10 miles without eating a snack. I would start bonking at about 8 miles. It has been liberating to not have to worry about having that candy bar tucked somewhere for the inevitable hunger. I am fully adapted to burning fat and ketone, and I love it. 

I have spent years researching diet and health. I am enrolled now in Sisson's Primal Health Coaching School and will receive a health coach certificate soon. 

So the best recipe I could offer at this point is for you to adopt a keto/carnivore diet and then not have to worry about recipes for on bike snacks. 

If you have made it this far thank you for letting me vent a little. 

If anyone is remotely interested in any of this journey please dm me.

Thanks

James Poulson

at the edge of the Ozarks

[aeroperf]

I don’t know if I’m bucking any trend here, but my favorite sandwich for a day of riding is a Shooter’s sandwich.
If I’m touring, my favorite sandwich is ham and Swiss on half a baguette with a little mustard.
The difference?  I have to make my own Shooter’s sandwich at home, but I can usually get ham and Swiss anywhere.
Sometimes a B&B I’m staying at would be talked into making the ham and Swiss for lunch, and that’s fun because each B&B would make it a little differently.

[Coco Menk]

Thanks for your thoughts James! 

These are exactly the types of stories I was hoping to include in this cookbook. Most Riv Riders are so independent-minded that it's nice to hear what everyone's perspectives are regarding food. Food is so personal and so many of us try so many things to get to a place where our bodies feel good. 

Agreed on the difficulty of quitting bread! That one was a tough one for me too. 

Would love if you would share some of the recipes you mentioned

C

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[MoVelo]

Thanks Coco. I know some list members might think this to be off topic but to my way of thinking anything that makes cycling more enjoyable is on-topic.

So I have a couple of recipes that have become our favorites. Both are air-fryer but I suspect could be baked in the oven but might take longer. Our air fryer was a present and my assumption at the time was that it would either be a dust collector occupying valuable counter space or a ‘regift’.

Boy was I wrong about that. We love our air fryer and use it almost daily. So these two recipes came from the little recipe book that came with our air fryer. We liked it some much we had it reproduced and gave it as Christmas presents one year.

Roasted Garlic & Herb Chicken

Prep time: 35 min
Cook time: 20min

4 Chicken thighs which we get from Costco bone in with skin. They are super cheap since everyone seems to be either obsessed with wings or wanting boneless/skinless/tasteless parts.
Sprinkle to taste with Garlic Powder, Salt, Pepper and Herb de Provence.

Comments: The original recipe called for olive oil which I eliminated due to the amount of skin included and the spices seem to cling well to the un-oiled meat.


Carolina Style Pork Chops

Prep time: 5min
Cook time: 10min

2 bone-in pork chops
Coat in mustard. I use dijon but yellow french’s works.
Sprinkle to taste with smoked paprika, salt, pepper and powdered garlic.
I make my own smoked pepper powder which I liberally apply, YMMV

Allow that chops to rest for 5mins.

Bon appetite

The chicken thighs are great cycling ‘snacks’ or lunch, since once cooked they can be kept for quite a while without refrigeration.

These recipes seem so simple to me now that I am writing them out, but one of the huge benefits of the diet we are now on is how liberating it is in it’s simplicity yet allowing us to better appreciate the taste of the meat itself.

I make my own electrolyte powder too but don’t have the specific recipe readily at hand, and can write another post on that at a later date if anyone is interested. I’ve tried most of the ready made varieties but they all seemed to contain way more sugar in one form or another than is really necessary, plus most have other ingredients of dubious benefit. 

[Coco Menk]

Thanks for those recipes!! 

I agree that it can definitely be liberating to cook simply sometimes - and sometimes those recipes are the best. Sounds like these are some time-honored favorites. 

Would love the electrolyte powder recipe too if you get a moment! Agreed that a lot of the pre-made ones are pretty trash. I currently use one with stevia in it (which was the least trash I could find) but it would be nice to have one that's not so sweet

C

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[Garth]

For an "electrolyte" kind of powder, I drank Gator-aide as a teenager while riding long distances. Rural stores would have it refrigerated, in glass bottles. Nothing was better, and frankly, for a manufactured bottled drink, all others can only dream of equaling. I've not had it years, but would hesitate if I was out somewhere on the bike with a hankering for good refreshment.

For powders, I've drank Alcer Emergen-C powers in the packets for decades. Add water, stir/shake and sip a little at a time. You can dilute it as much as you like. It's likely still least expensive at a wholesaler like Sam's Club, if one shops such a place. The Raspberry is my favorite of the flavors they still make. There's other generic brands(like Equate) with the same ingredients that I've never tried !  They're sweetened with fructose and maltodextrin, 30-35 calories per packet so they not for anyone looking for a calorie boost while riding. They're electrolytes with a little fructose to make them palatable. I wouldn't put it in a water bottle myself unless it was dedicated just for that and was cleaned daily. Otherwise a collapsible/reusable cup of sorts to mix and drink it while stopped or something like that.

[Garth]

Oh .. grammar. "I would not hesitate" to buy some G-Aide on the road !   DoH !  ;-)

[Coco Menk]

Thanks Garth! 

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[Jeffrey Zelevansky]

This is an awesome thread. 

I do most of the cooking in our house and believe that just by avoiding restaurants and takeout (mostly), we are healthier. I have read and been persuaded, usually further in a direction I was already heading, by several books. I liked How Not To DIe by Michael Greger quite a bit. Another that made a lot of sense to me was Wheatbelly, by William Davis. I'm not sure if these books are hype, but I feel they did have some good information that I keep in mind. 

Looking forward to this PDF, thanks for the effort!

[Patrick Moore]

As I approach the age of 70 — give me 2 months — I yearn for simplicity including simplicity in diet. Last night at a friend’s house we ate gourmet cheeses and salamis (not I, I don’t eat meat) and a lovely smoked salmon with various chutneys and savory jams (discovered red chile strawberry jam — it’s not as good as plain ol’ green chile jelly, eat with cream cheese on bagels — and various wines (including Friexenet blanc des noirs tempered by elderberry liqueur), followed by pipes and cigars and Japanese whiskeys — friend also supplies rare cognacs and twee scotches while daughter and son-in-law share my taste for gin. I got up this morning resolved to be like Daniel who grew fat and rosy-cheeked by abjuring Nebuchadnezzar’s highly-processed entrees for pulses and vegetables, and undertook a recipe given me by my brother for vegan lentil soup. My brother has a culinary imagination that lets him “taste” in mind what 1 tps of rosemary will taste on tongue when added to x c of lentils with y bay leaves and z tsp of salt and 2 carrots and 4 stalks celery, etc etc. Me, I plod along with recipes.

“Little Brother’s Lentil Soup.”

1.5 c lentils

2 med onions

2 large carrots

4 long stalks celery

1 lg potato

1 turnip

Lotsa garlic (I used ~2/3 large clove remaining in fridge)

6 oz spinach (I used the 1/2 bunch remaining after I’d removed the stalks and the wilted and rotted leaves; bad bunch; next time I’ll use frozen)

32 oz can diced tomatoes (but the lying, thieving corporate shits have cut that back to 28 oz; that will work.)

Rosemary

Red Pepper

Salt

Black Pepper

“3 bay leaves”

I added olive oil. I just upturned the jug, but I’d guess is was 1/3 to 1/2 cup.

You are meant to sauté the onion and celery and boil it all on the stove. I cook things in a crockpot and simply chop and dump and pour and sprinkle, turn on “low,” and come back in 12 or 18 or 24 hours.

Patrick “all gluten all the time washed down with beer” Moore who seriously wants to revert to a largely plant diet.

[Coco Menk]

Thanks for sending that, Patrick! Lentil soup is the best - and a great way to start eating more plants! I could eat it every day. Looking forward to trying this one! 

C

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[asc pgh]

These are always interesting questions and experiences as every reader/riders' depletion (sweat, electrolytes water) and method of replenishment varies. The underlying science provides insight.

What are electrolyte drinks and how to make them offers a nice overview article with explanations, sources, recommendations and recipes.

A root misunderstanding is that each of the ingredients in an electrolyte replacement drink stands individually and can be edited. On the operational level at the tissue and cellular function there are some relationships that are conected.

Potassium can only get into cells by passing through their membranes via sodium-potassium "pumps" which are toll gates performing a specialized energy consuming function and require ATP as the currency of transaction to move the two ions where they exist in a crucial equity, sodium outside the cells, potassium inside, for cells to perform their functions and the system to be responsive as necessary.  

The mention of ATP should give everyone PTSD from having to learn/memorize/regurgitate glycolosis, the Krebs cycle and oxidative phosphorylation in high school biology. Review from NIH. Simply, there are three ways this energy currency can be made in your body, the easy way, the average way and the hard way, all requiring energy to produce ATP

Producing the ATP currency that pays the gate fee for potassium and sodium to go to their respective side of cellular membranes requires sugar for this process to happen more efficiently. It has other metabolic ways to be produced but each is increasingly less efficient and increasingly waste producing. 

Your body will take what it can from food and drink to replenish electrolytes at this level of cell and tissue metabolism but the key point is that  excess will be treated as waste and eliminated, some through your kidneys requiring more water for urine volume, actually dehydrating yourself more than your activity or environment by the work of your kidneys. 

Water can become bad by itself. Elimination of water by the kidneys is not perfect, electrolytes are carried out in the imperfectly created urine solution, as more water is being excreted so are soluble electrolytes.  

A balancing act for sure. I try to do it better each time I ride but it is always a work in progress.

Andy Cheatham

Pittsburgh

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