{"id":29166,"date":"2017-05-05T10:10:18","date_gmt":"2017-05-05T14:10:18","guid":{"rendered":"https:\/\/www.nomeatathlete.com\/?p=29166"},"modified":"2020-12-21T10:44:15","modified_gmt":"2020-12-21T15:44:15","slug":"no-meat-athlete-cookbook-sample","status":"publish","type":"post","link":"https:\/\/www.nomeatathlete.com\/no-meat-athlete-cookbook-sample\/","title":{"rendered":"The No Meat Athlete Cookbook – Sample Content & Recipes"},"content":{"rendered":"

This post contains a sample from\u00a0The No Meat Athlete Cookbook<\/a><\/em>, which hits the shelves in just over a week! But first, a quick intro.<\/strong><\/p>\n

It\u2019s been almost four years since my first book, No Meat Athlete,<\/em> came out.<\/p>\n

That first book wasn\u2019t a cookbook, but it did include 50 of the recipes I\u2019d picked up as a marathoner who was still fairly new to a vegan diet.<\/p>\n

Today, over 30,000 copies later, I’m so proud of what that little book\u00a0has become.<\/p>\n

And at the same\u00a0time, a lot has changed since then. Enough that I decided it was finally time for another.<\/p>\n

I\u2019ve learned so much in these past four years. About nutrition, mainly, but also about cooking and, with two high-energy young kids who also eat this way, the importance of practicality. I’ve undergone a ruthless streamlining of my own routines … and that includes those in the kitchen.<\/p>\n

More than just about anything else, this focus on practicality is what sets The No Meat Athlete Cookbook<\/em> apart.<\/p>\n

Sure, it\u2019s one of the only 100% vegan cookbooks that\u2019s geared towards athletes.<\/p>\n

And yes, it\u2019s almost exclusively based on whole foods, including (and I fought hard for this one) an oil-free option for every single recipe, so that you can choose your own adventure when it comes to oil.<\/p>\n

But more than anything else, the difficult conversations my co-author Stepfanie Romine and I had during the process of developing and testing recipes for this book centered around the issues of simplicity and ease of use.<\/p>\n

I say “difficult”\u00a0because we both have incredibly high standards.<\/p>\n

For both of us, whole-food nutrition was paramount, of course. To Stepfanie, a plant-based chef, it was also crucial\u00a0that every recipe be\u00a0delicious. And I, a dad in that phase of life where trying to do to way too many things is par for the course, wanted to make absolutely certain<\/em>\u00a0that our recipes made sense for busy, athletic families, and people who can’t easily get to specialty health-food stores to do their grocery shopping.<\/p>\n

That\u00a0“Quick, Easy, and Family Friendly!” burst at the top right of the cover? Well, we mean it.<\/p>\n

With few exceptions, if an ingredient couldn\u2019t be found in a regular grocery store (and I\u2019m not counting Whole Foods as \u201cregular\u201d), either it didn\u2019t make the cut or we made sure to provide a substitute.<\/p>\n

Similarly with cooking techniques: if a recipe was difficult or required equipment most people don\u2019t have — spiralizer, potato ricer, etc. — then we changed it.<\/p>\n

In trying to balance all of that emphasis on simplicity and practicality with the need for top-nutrition and of course, food that makes you actually want<\/em> to keep eating this way, this was a project. But we did it, and I\u2019m so happy with how it has turned out.<\/p>\n

I’m pleased to share some sample content with you today, but before we get to that, I want to remind you of just a few things:<\/p>\n

– We\u2019ve put together a really great packages of bonuses for anyone who pre-orders the book<\/strong> (meaning you\u2019ve got to order before Tuesday, May 16th and forward us your receipt). The bonuses include a 30-day meal plan, an ebook of my favorite quick staples and condiments that make it way easier to be vegan, my 46-minute presentation on the 7 Foods Worth Eating Every Single Day, and a special video series on oil-free and microwave-free cooking (a\u00a0bonus offer that was so popular we\u2019ve brought it back). You can see all the details about book and pre-order package here<\/a>.<\/p>\n

– Although this sample content is from our chapter on real-food recipes for before, during and after workouts, the actual book includes lots of food that\u2019s for the rest of the day<\/strong> — breakfasts, lunches, dinners, and desserts. (See the Quinoa Primavera<\/a> featured on the Forks Over Knives blog.) On that note, I did go ahead and include our recipe for Olive-Chickpea Waffles into the sample since it would work as long-run fuel, even though it’s technically not in Chapter 7.<\/p>\n

– We\u2019ve had a ton of great press on this book<\/strong>, including making Sports Illustrated<\/em><\/a>\u2019s and People<\/em><\/a>\u2019s lists of “The 7 Best Health & Wellness Books of 2017,” and already being included in VegNews<\/em>, Vegan Health & Fitness<\/em>, and Publisher\u2019s Weekly<\/em><\/a> … with features in several other mainstream fitness magazines slated for the summertime. Keep an eye out for lots more as the release date approaches!<\/p>\n

And so, if I may make a direct request:<\/strong> If you’ve gotten something out of No Meat Athlete — the free blog and podcast content every week, the running groups, and everything else we’ve done over the past 8 years (!), I’d really appreciate if\u00a0it if you’d consider\u00a0adding our new cookbook to your collection. It has the potential to make a huge splash for this movement, but that won’t happen without your help. Thanks for thinking about it.<\/p>\n

With that, enjoy this sample bit of Chapter 7, including four recipes!<\/p>\n

\n

Chapter 7: Fuel & Recovery<\/strong><\/h3>\n

REAL FOOD FOR BEFORE, DURING, AND AFTER YOUR WORKOUTS<\/strong><\/p>\n

Don\u2019t undermine your workout by fueling it with processed junk that barely qualifies as food! Instead, let our recipes for natural, homemade versions of sports nutrition staples take you further so you can get the most from every workout.<\/p><\/blockquote>\n

To Eat or Drink Your Carbs? That\u2019s the Question<\/strong><\/p>\n

As you read in Chapter 1, you should usually only consider using added sugars and quick carbs to fuel before, during, or after a workout. For years, the only \u201csports drinks\u201d on the market were loaded with refined sugar and designed to replenish carbohydrates as well as electrolytes. But for various reasons, more of today\u2019s athletes are choosing instead to eat their carbs or to forgo them altogether during workouts. As such, more lower-carb, electrolyte-only sports drinks have hit the market.<\/p>\n

We think there\u2019s a time and a place for both types of drinks. Our new favorite sports drink, switchel\u2014which actually isn\u2019t new at all\u2014embraces that flexibility. Our base recipe for switchel uses just 2 tablespoons of maple syrup (100 calories, 27 g carbs), so it has about half the sugar of a traditional sports drink.<\/p>\n

For lighter training days when you don\u2019t need an immediate energy source to get you through the workout, reach for the lower-sugar versions of switchel. On long run days, when you need more fuel, we have other switchel recipes suitable for your increased carb needs.<\/p>\n

Our base recipe also contains 481 mg sodium from \u00bc <\/strong>teaspoon sea salt (that\u2019s slightly lower than table salt, which has 560 mg per \u00bc <\/strong>teaspoon), plus 129 mg potassium. It\u2019s right in line with commercial sports drinks, which typically provide 427 g sodium and 120 mg potassium in 32 ounces.<\/p>\n

Need to customize a drink recipe? Here\u2019s a quick guide:<\/p>\n

SODIUM: <\/strong><\/p>\n

\u00bc teaspoon sea salt = 481 mg sodium<\/p>\n

1 teaspoon umeboshi (salty-sour Japanese plum paste) = 340 mg sodium<\/p>\n

CARBOHYDRATES<\/strong><\/p>\n

1 tablespoon maple syrup = 50 calories, 13 g carbohydrates<\/p>\n

1 tablespoon sugar = 45 calories, 13 g carbohydrates<\/p>\n

If you prefer another sweetener, such as dates or agave, feel free to experiment with those as well.<\/p><\/blockquote>\n

As you read through this chapter, you\u2019ll notice that we call some beverages \u201csports drinks\u201d while others are \u201celectrolyte drinks.\u201d The former are akin to what you\u2019d buy at the store; the latter are designed primarily to hydrate, rather than to fuel.<\/p>\n

Sports Drinks: <\/strong>Designed to be carb replacements with electrolyte<\/p>\n

Electrolyte Drinks: <\/strong>Lower in carbs than traditional sports drinks<\/p>\n

Check out this list to get started (with grams of carbs per 16 ounces):<\/p>\n

Cucumber-Lime Electrolyte Drink:<\/strong> 14 g<\/p>\n

Lemon-Lime Electrolyte Drink:<\/strong> 14 g<\/p>\n

Switchel:<\/strong> The Original Sports Drink: 14 g<\/p>\n

3 Switchel Mocktails:<\/strong> 14 g<\/p>\n

Umeboshi Electrolyte Drink:<\/strong> 18 g<\/p>\n

Miso-Maple Electrolyte \u201cBroth\u201d:<\/strong> 21 g<\/p>\n

Cranberry-Citrus Electrolyte Drink:<\/strong> 22 g<\/p>\n

Fruit Punch Switchel Sports Drink with Juice:<\/strong> 22 g<\/p>\n

Very Berry Switchel Sports Drink with Juice:<\/strong> 31 g<\/p>\n

Orange Switchel Sports Drink with Juice:<\/strong> 32 g<\/p>\n

Grape Switchel Sports Drink with Juice:<\/strong> 33 g<\/p>\n

With any of these sports drinks, feel free to adjust the sweetener-to-salt ratio as needed to suit your needs and palate.<\/p>\n

In addition, we offer recipes for solid-food fuel that contain mostly carbohydrates, or a combination of protein and carbs for extremely long workouts.<\/p>\n

\n

FUEL<\/strong><\/p>\n

Solid food that contains mostly carbs or a combination of carbs and protein (used during very long workouts to prevent crashes)<\/p>\n

Calorie Bomb Cookies (page 219)<\/p>\n

Chocolate-Coconut-Pecan Chewy Bars (page 220)<\/p>\n

Green Energy Bites (page 215)<\/p>\n

Key Lime Pie Rice Bites (page 217)<\/p>\n

Pi\u00f1a Colada\u2013Almond Butter (page 213)<\/p>\n

Sesame-Tamari Portable Rice Balls (page 214)<\/p>\n

Strawberry Shortcake Rice Bites (page 216)<\/p>\n

Vegan-Edge Waffes (page 51)<\/p>\n<\/blockquote>\n

Switchel: The Original Sports Drink<\/strong><\/h3>\n

Good for:<\/strong> hydration \u2022 before, during, and after a workout<\/p>\n

Makes:<\/strong> about 4\u00bc cups (1 L) \/\/<\/strong>\u00a0Time:<\/strong> 5 minutes to prep, plus resting overnight<\/p>\n

Switchel is the original sports drink, what farmers drank in the fields to stay hydrated during the summer. It\u2019s a clever combination of simple, real ingredients. Maple syrup contains magnesium and potassium, which help to prevent cramps, and the apple cider vinegar prevents nausea, stomach upset, and indigestion. (You really want raw, unfiltered apple cider vinegar here, so you get the min\u00aderals and other good stuff.) The ginger adds flavor and also helps with nausea. The drink is refreshing, mildly sweet, and tangy and, when made with fruit juices, tastes surprisingly like the convenience store sports drinks we grew up with. You\u2019ll want to refrigerate it overnight to allow the flavors to mellow and mingle. This recipe makes an entire pitcher; it\u2019ll keep for a few days in the fridge.<\/p>\n