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Feed Zone Recipe: Banana Walnut Two-Bite Pie

Give this tasty, healthy snack a shot!

Give this tasty, healthy snack a shot!

When Dr. Allen Lim left the lab to work with pro cyclists, he found that athletes were 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.

In 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.

RELATED: Feed Zone Recipes On

While preparing the Feed Zone approach for his athletes, Dr. Lim discovered an important clue about why so many pro cyclists had been abandoning highly processed nutrition products. Pro athletes had been leaving these products at home because of bloating and digestive distress that often occurs when highly concentrated carbohydrate 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 the 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.

Banana Walnut Two-Bite Pie

Servings: 12

Time: 15 minutes hands-on, 10–20 minutes in oven

Fruit pies work well with any crust and they double as a tasty dessert. If you plan to enjoy them on a ride, use just 1–2 tablespoons of filling in each pie to limit the fiber content. Let the pies cool completely after baking so the filling firms up.

– 2 large bananas, diced
– ¼ cup finely chopped walnuts
– 1 tablespoon brown sugar
– 1 teaspoon ground cinnamon or your favorite baking spice

To make fruit pie filling:

Mix all the ingredients together in a bowl and pair with the piecrust of your choice. Use just enough dough to wrap the fruit mixture, trimming off the excess. If you use a traditional or gluten-free crust, you might find you have some dough left over.

To make traditional pie crust:

TIME: 15 minutes hands-on, 30–60 minutes to chill

Traditional pie crusts work well with any filling and can be kept frozen for weeks.

3 cups flour

½ teaspoon salt

½ teaspoon ground cinnamon (optional)

2/3 cup cold unsalted butter, cut into ½-inch cubes

½ cup cold water

In a small food processor pulse together flour, salt, and cinnamon. Add butter and blend until the butter pieces are no longer visible.

Transfer the mixture to a large bowl and add cold water a little bit at a time, using a spatula to turn the dough and mix ingredients. Add more water or a bit more flour until the dough begins to take shape. Divide dough into 12 portions and pat each one into a firm ball.

Wrap and chill the dough before handling (at least 30 minutes in the freezer or 1 hour in the refrigerator).

You might have leftover dough if you are making sweet pies.

PER SERVING (12 servings): Energy 204 cal, Fat 10 g, Sodium 99 mg, Carbs 24 g, Fiber 1 g, Protein 3 g, Water 18%

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

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