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Skratch LabsFeed Zone Cookbook

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The story of Dr. Allen Lim's Skratch Labs is a sports nutrition fairytale of sorts, born out of dedication for the pro teams and riders whose diets and nutrition he carefully supervised. It was at great personal cost that he tinkered with the preparation of wholesome foods under the belief that real food produces real results. Season after season of ferrying his mobile kitchen (essentially a rice cooker, bags of groceries, and a host of practical cooking implements) from race to race wasn't all for naught, as Levi Leipheimer's stellar 2011 season would be more than sufficient to prove that Lim's nutritional instincts were dead-on.

Just like Lim's widely acclaimed drink mixes, The Feed Zone is an accidental success of sorts, borne out of a definitive search for a solution to the dreaded 'gut rot' experienced by so many cyclists who are routinely forced to consume large quantities of carbohydrate and electrolyte-heavy foods out of necessity. Just like the old adage "garbage in, garbage out," Lim understands that complex results don't require complex fuels. With a little olive oil, garlic, red pepper flakes, and good, old-fashioned salt and pepper, you'll discover that an entire universe of simple and refreshing flavors are capable of helping you unlock real-world results.

Lim describes The Feed Zone as his love of simple, childhood foods coming full circle from his days growing up in a Chinese household. He learned at an early age to cook chicken fried rice, the family recipe he is now sharing outside his close-knit circle of relatives and professional athletes. More than just another cookbook, this is a creative collection of recipes curated by Dr. Lim and his personal friend Chef Biju Thomas that are flavorful and wholesome for the athlete's tummy, but still delicious enough that everyone in the family will soon find their own personal favorite.

The book is packed with 160 mouth-watering recipes for breakfast, lunch, or dinner, along with the crucially portable mid-ride snackables. You'll also find a host of valuable tips for maximizing nutritional input before a race, or getting the most out of your post-ride recovery meal. Some of the recipes include Fish Tacos, Wine and Soy Mushrooms, Recovery Grilled Cheese, Summer Melon Soup, Lemon and Herb Salmon, Bison with Spice Rub, Grilled Chicken Skewers with Summer Orzo, and Pork Loin with Peach Chutney. Of course that famous Lim family Chicken Fried Rice, and the doctor's signature rice cakes -- in both sweet and savory variations, have also been included for your own training day preparation.

From summer grilling to winter searing to stewing, you might also be surprised to find that with minimal prep, the recipes are simple enough to take on the road for race day. Sure, you won't have Lim alongside in person to coach you through each one, but with the book's beautiful photography and educational presentation, you might find yourself gladly compromising some saddle time for kitchen time. The book's glossary also contains succinct explanations of valuable cooking techniques, allergy substitutions, essential kitchen appliances and utensils, along with an extremely handy grocery list of staples to keep in your cupboards should you ever find yourself seeking guidance or inspiration in the produce aisle.

The Feed Zone is presented with a handsome hardcover, and contains 320 pages.

  • 160 recipes
  • Real meals made from real food
Tech Specs
Tech Specs
Dr. Allen Lim, Chef Biju Thomas
1934030767, 978-1934030769
Velo Press
Publication Date
(first printing) November 1, 2011

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Dr. Tastegood

    Dr. Allen Lim provides an amazing cookbook here that keeps things simple but healthy. The recipes in here really help you get creative with your meal prep.

    No matter what event you're training for or if you just want to live a healthier lifestyle, this book packs a bunch of delicious recipes that are easy to follow. The Skratch ideas and philosophy shared in this book prove you can still eat great tasting food while being healthy and support the active lifestyle you live.

    Great for athletes

    • Familiarity: I've used it several times

    Everyone seems to agree that Lim knows his stuff and this book takes the guess work out of fueling your body. Know that you're prepared for your next ride with these simple recipes.

    Great Book!

    • Familiarity: I've used it several times

    I'm a large Lim fan and bought this book based on his presentation that I heard of his. The recipes are great and the book has lots of awesome info. He claims that he hopes that people will cook his recipes and not worry about buying pre-made nutrition. He happily cashes in on selling pre-made stuff, but this stuff is so much better! I have both his dinner and nutrition books and love them both!

    Lim knows his stuff

    • Familiarity: I've put it through the wringer

    Classic christmas/birthday gift. Full of great recipes for the health conscious, active individual. Try the stuffed peppers and chicken tacos. Skratch products rule!

    So many good flavors!

    • Familiarity: I've put it through the wringer

    So many recipes for breakfast, portables, post-rides, dinners and dessert! Many of them are very simple and require just a few household ingredients to create delicious (and nutritional) food from skratch! The nutritional content is laid out in a really nice way along with pictures for every recipe. Very good for hard training and clean eating!

    The endurance athlete's bible

    • Familiarity: I've put it through the wringer

    This book, along with the Feed Zone Portables by the same authors, kept me fed while training for the Leadville 100 run. The recipes are made with wonderful, wild ingredients that will keep you well-fed and healthy throughout lots of rigorous training. And everything is so easy! Allen and Biju also include a wonderful breakdown of their philosophy and the science behind eating a performance-based diet. Love it.

    I wish it was a menu at a restaurant

      I bought it because of the pictures and I kept it because I was hungry. The recipes are great but can require the patience required for assembling IKEA furniture. (Some dishes look just as chic.)

      Perfect Mother's Day Gift

      • Familiarity: I've used it once or twice and have initial impressions

      I got this for my mom for mothers day and she was so stoked! She can't wait to start cookin' up some delicious Skratch recipes!

      Seriously Obsessed!

      • Familiarity: I've put it through the wringer

      I have an obsession with this cookbook. And I must say, it is a very healthy obsession with these amazingly healthy and delicious recipes!
      I have tried many nutritious cookbooks, and I must say, this is my absolute favorite because the recipes are not only delicious, but realistic when it comes to making them yourself!! They are really easy to follow and teach you about why you eat this way, and what to eat, and all the nutritional information associated with each recipe. I seriously can't get enough!
      For anyone out there who wants to make your own portables too (rice cakes, protein bars, etc) this is the book for you! They have some delicious portable recipes for your bars on the go that are packed with nutrients you need.

      Just buy the book already!

      Awesome cook book

      • Familiarity: I've used it several times

      This book is outstanding. I'm not much of a cooker but this book has helped me out. For my extremely active life style I needed to fuel my body and this book has done it for me.

      Good food that is good for you

      • Familiarity: I've used it several times

      If you are active then you need this cookbook. It is filled with great recipes that will give you the healthy energy to stay on the go. The recipes can be completed by even beginner cooks and you will love the results.

      Mmmmm Mmmmm Good

      • Familiarity: I've used it several times

      Need something tasty, and small for a day out? What about a fueling meal before that big birthday challenge? How about a recovery meal for your big training ride? T

      This book has all those recipes, and more for you to choose from. I definitely recommend this book for you, your family, and your friends. It makes a great gift or an addition to your kitchen cook book arsenal.


        I've only made a few things out of this so far, was convinced to try it by Nicholas Frank (review below) after trying the chicken wraps he brought to the Ragnar Relay race. The recipes are delicious and they don't weigh you down. I feel better eating the handhelds on a long hike than putting down a bunch of bars or gels. It includes recipes for breakfast, handhelds, entrees and dessert.

        How to Feed the BEAST Within

        • Familiarity: I've put it through the wringer

        Once a full time athlete training for 8+ hours a day I was constantly tired in and out of the sporting arena. I got my hands on this breakthrough book from Dr. Lim and Dr. Biju, my energy and performance levels changed forever. Gone are the days of feeling bloated and heavy with food. This book is not just for the hardcore athlete looking to change the way they train, the simple and clean food that is offered in this food bible are also for the common man. Don't take my words for it, buy this bible yourself and feed on clean performance fuel!!!

        Pictured is my favorite go to 5+ hour food recipe (Honey Ginger Chicken Wraps). I made this for my entire RAGNAR team, and it was more than enough energy to sustain us over the 30 hour race.

        How to Feed the BEAST Within

        Great Recipes

          I hardly ever buy cookbooks, in fact this is only one of 3 I own. I found myself stuck in the mundane food rut that many training for cycling do. I got this book to expand my diet and it did just that.

          Great recipes included for breakfast, lunch, dinner, portables, and even desserts. I haven't made one of these yet that I haven't thoroughly enjoyed! The bison are sweet potato tacos are a big hit!

          Best of all its the most energized I've felt when I stick to the book and train regularly. Highly recommended.

          Eat Real Food!!!

          • Familiarity: I've used it several times

          Fantastic book with great nutrition info beyond just the recipes. If you don't cook and don't plan on cooking this may not be for you, but go borrow it from a friend and read the first couple chapters before the recipes.

          Fig and Honey Rice Cakes, awesome!

          Rice Pudding, yes please.

          Crispy Rice Omelet, I'll take one of those as well...(you'll need to get the portables companion book for this one though)

          Eat Right!

          • Familiarity: I've put it through the wringer

          Fantastic recipes to eat better every day. From simple items to take on your rides to full blown meals to eat at home. everything I have tried is fantastic.

          Quick, Simple & YUM!

          • Familiarity: I've used it several times

          I am always looking for healthy and quick recipes that don't require a zillion ingredients or a white chefs coat. This book has been such a treat and functional for all the dietary needs in my household. The meat eater, vegetarian and gluten free eaters are all covered in this book with easy substitutions. For us it is helpful that a lot of the snacks and meals can be easily consumed on the go or thrown in a container for lunch. I am looking forward to ordering the other book from Skratch Labs.

          Not that impressive

          • Familiarity: I've used it several times

          We have bought multiple cookbooks, and this one we were really looking forward to it. Maybe our expectations were too high, but it did not live up to it. There are much better athlete cookbooks out there. Sorry skatch labs, but not impressed.

          best cookbook ever

          • Familiarity: I've used it several times

          The recipes are amazing and easy to make. I've found that the amount the rice cake recipes makes more than I can eat in a week of riding. But thats not even a real issue. I need to pull it out more often and my chef girlfriend make some of these