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Feed Zone Portables: Blueberry Coconut Sticky Bites

When Dr. Allen Lim left the lab to work with pro cyclists, he found athletes weary of processed bars and gels and the same old pasta. So Lim joined professional chef Biju Thomas to make eating delicious and practical. When the menu changed, no one could argue with the race results. Their groundbreaking Feed Zone Cookbook brought the favorite recipes of the pros to everyday athletes.

feedIn their new cookbook Feed Zone Portables, Chef Biju and Dr. Lim offer 75 all-new portable food recipes for cyclists, runners, triathletes, mountain bikers, climbers, hikers, and backpackers.

While preparing the Feed Zone approach for his athletes, Dr. Lim discovered an important clue about why so many pro cyclists have been abandoning highly processed nutrition products. Pro athletes have been leaving these products at home because of bloating and digestive distress that often occurs when highly concentrated carb solutions enter the gut. These unnatural concentrations can temporarily dehydrate athletes and cause negative side effects. Real foods, with much higher water content and natural sugar concentrations, digest more easily, more quickly, and with less likelihood of dehydration, bloating, and GI distress.

Feed Zone Portables features real food recipes that are simple, delicious during exercise, easy to make, and ready to go.

Here is a sample recipe from Portables to try on your next ride or run.

Blueberry Coconut Sticky Bites 

15 minutes prep + time to cook rice and pasta

Most athletes are used to eating gels or energy blocks. A sticky bite uses everyday ingredients to deliver that sweet kick in a more palatable way. The moisture in the carbs (rice, pasta, bread, or oats) allows the body to more quickly digest the nutrition.

  • 4 ounces uncooked orzo or other small pasta
  • 2 tablespoons cream cheese
  • 2 tablespoons plain Greek yogurt
  • 2 tablespoons unsweetened shredded coconut
  • 1½ teaspoons raw sugar
  • ¼ teaspoon vanilla extract

Fold in ¼ cup fresh blueberries

Top with raw sugar + coarse salt


Cook the rice or pasta and let cool to the touch. (To keep your bites sticky, cook pasta until al dente and don’t add oil after draining the water.)

In a small food processor, combine the rice or pasta and the sticky and wet ingredients.

Pulse until you have a coarse, sticky mixture. Transfer to a medium bowl.

Fold in chocolate chips or blueberries. Sprinkle with topping. (Be careful not to add too much salt here.)

Press into an airtight container or wrap up in individual shapes.

See instructions for storing and wrapping sticky bites, page 227.

PER SERVING> Energy 54 cal, Fat 1 g, Sodium 18 mg, Carbs 8 g, Fiber 0 g, Protein 2 g, Water 42%

Reprinted from the new cookbook Feed Zone Portables with permission of VeloPress. Find Feed Zone Portables in your local bookstore or bike shop and online. Learn more at