Feed Zone Table

Feed Zone Table : Family-Style Meals to Nourish Life and Sport

4.34 (44 ratings by Goodreads)
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In their third cookbook, Feed Zone Table, chef Biju Thomas and Dr. Allen Lim offer over 100 all-new recipes to bring friends and family to the table in a way that nourishes life and sport.

Feed Zone Table will inspire your family-style dinners with a delicious line up of drinks, starters, main courses, side dishes, fresh sauces, and desserts. Biju rolls out easy techniques for making flavorful food that's fun to prepare and share.

Enjoying dinnertime and eating well will nourish you, your family and friends--and your sports performance. Science shows it's not just what we eat that matters; eating together matters, too. Dr. Lim saw these benefits first-hand while working with professional athletes and shares new research on how social meals benefit everyone. Lim reveals why it matters--what science has to say about food, camaraderie, performance, and the pivotal role that the dinner table can play in an athlete's preparation.

Sports are often an escape from life, but Feed Zone Table is a warm invitation back to the table. We perform best when we nourish our bodies and feed our souls. Bring great food and people together with Feed Zone Table and you'll feel the difference.

Feed Zone Table brings over 100 new recipes to the popular Feed Zone series which includes The Feed Zone Cookbook and Feed Zone Portables. Included in the new Feed Zone Table:

The Science Behind Social Meals
30+ Drinks, Starters, Sides, Salads, and Soups
35+ Poultry, Seafood, Pork, Beef, Lamb, and Bison Dishes
6 Meatless Dishes
40+ Sweets, Oils & Dressings, Sauces & Spices
15+ New Cooking Techniques
Quick & Recipes, Nutrition Facts, Index
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Product details

  • Hardback | 320 pages
  • 168 x 209 x 32mm | 1,043g
  • Boulder, United States
  • English
  • Full-color interior with over 200 photographs throughout
  • 193771540X
  • 9781937715403
  • 298,838

Back cover copy

Enjoying a homemade meal with friends and family is a great way to nourish the body for life and sport. Dr. Lim and Chef Biju know that eating together promotes greater happiness and performance for professional athletes. Feed Zone Table will do the same for you.

Chef Biju Thomas and Dr. Allen Lim have returned to the kitchen in a campaign to change the way athletes eat. While athletes calibrate training and diet for better performance, it's a pursuit that often isolates them from friends and family, especially when it comes to the most social meal of the day: dinner. And athletes aren't the only ones eating dinner alone: research shows that most people are not in the habit of consistently eating with others. Drawing from his work with professional cyclists, along with extensive research from a full line-up of scientists, sociologists, and psychologists, Dr. Lim makes the case that we are who we eat with. The simple act of eating together nourishes emotional health and in turn has a tremendous impact on how the body absorbs nutrients. In fact, for athletes this social fuel is as important as chemical fuel. It's a compelling call for athletes and nonathletes alike to return to the dinner table.

To inspire these family-style meals, Chef Biju Thomas delivers more than 100 all-new recipes. Serve up Sparkling Ginger Soda and Kimchee-Spiced Salad, Grilled Romaine and Miso & Maple-Marinated Cod, or Red Chicken with Baked Biriyani. Chef Biju rolls out easy techniques for making delicious fresh sauces and chopped slaws to add bright flavor to any dish. From drinks to dessert and everything in between, Feed Zone Table is filled with food that's fun to prepare and share.

It's the HUMAN part of the human performance equation that matters most.

Dr. Allen Lim is an exercise physiologist who made a name for himself working alongside top American athletes and teams on the pro cycling tour. His role eventually led him well beyond analysis of power meter data, and he found himself reengineering sports drinks and making meals for the team. While he still works with cyclists, Allen now also works with some of the world's best climbers, ultrarunners, and adventurers. He is the cofounder of Skratch Labs, a start-up with an ambitious goal: to help people take better care of themselves and their families.

Biju Thomas is a professional chef with a passion for feeding people good food. Biju has cooked for some of cycling's top athletes and teams. With a knack for simplifying the task of cooking, Biju has convinced even pro athletes to get into the kitchen so they can enjoy the benefits that come from preparing fresh, healthy meals. His latest endeavor is Biju's Little Curry Shop, a fast-casual restaurant with locations in and around Denver serving made-from-scratch food inspired by his family. He has big plans to bring the curry to a city near you.

Also available in the Feed Zone series: The Feed Zone Cookbook and Feed Zone Portables
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Table of contents

Foreword by Jason Donald


Introduction: Where to Sit, Social Fuel, Five-Ring Fever, Copernican Shift, Eating Together, Head Count, Diet-Health Paradox, Loneliness, "We" Versus "I", Cultural Dilemma, Nutritional Pragmatism, The Last Word


Eat & Cook
Sides, Salads, Soups
Beef, Lamb, Bison
Oils & Dressings
Sauces & Spices
Nutrition Facts
About the Authors
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Review quote

"While Thomas and Lim's previous two cookbooks were focused on improving athletic performance, the new Feed Zone Table focuses more broadly on healthy, family-style recipes. You'll still be eating things in line with your athletic ambitions, but your loved ones will get to join you." - VeloNews magazine

"Great ideas for athletes who love to share their eats." - Women's Running magazine

"The focus of Feed Zone Table is the importance of nourishment, with friends and family, at a table... The ingredient lists are fairly short and the methods are explained in terms that even the amateur cook could tackle with ease." - Delicious Living magazine

"The third book of the Feed Zone trilogy celebrates the joy-and necessity-of cooking and eating together... Beyond the recipes and new techniques, however, it's Lim's stirring introduction that will inspire you to cook, and hopefully eat together, with your family." - 5280 magazine

"Thomas and Lim present 100 new recipes to reconnect training athletes with family and friends. Evidence suggests that when we are happy, we are faster, stronger and have longer careers, so it's only fitting that Feed Zone Table refers to its recipes as 'social fuel'. The recipes in Feed Zone Table require simple, accessible ingredients and little culinary skill, and are sure to tempt you back into the kitchen like they did our testers." - Endurance Review

"I really am not a cookbook chef, but sometimes a cookbook manages to win me over. Feed Zone Table is one of those rare exceptions and the my biggest problem with this well-photographed book is that I can't make my mind up what to prepare as there are simply too many intriguing choices."- Slowtwitch.com

"This addition to the Feed Zone Series is as much about delicious food as it is about helping committed athletes use mealtime to break through the isolation that often comes with a life filled with intensive training, competition, and travel. Of course, this hardcover is just as relevant for weekend warriors as it is for professional athletes. Sharing meals with friends and family-according to co-author Dr. Allen Lim-is just as important to our well-being and performance as the nutritional value of the meals, and this book promises flavorful dishes that are easy to prepare and share." - BIKE magazine

"While training often takes you away from the dinner table, Feed Zone Table encourages you to get back to eating together." - Triathlete magazine

"At Ella, we are big fans of anything chef Biju Thomas and Dr. Allen Lim cook up. From Skratch Labs to rice cake portables to their cooking books, homemade ride fuel has never tasted so good.

Their latest cookbook, however, focuses as much on good people as it does on good food." - CyclingTips.com / Ella Eats

"The 100 recipes in Feed Zone Table can help you ride faster, but that's not really why Lim and Thomas collected them. They want you to make these meals and eat them with friends and family. If you eat with others, you will be happier. And, Lim says, if you are happy, you will perform better." - Canadian Cycling magazine

"Anyone who is regularly involved in endurance sports like running thinks about what to eat, when to eat it, what to avoid, how much to take in, etc. Think you're approaching your run fueling the right way? One athlete and sports physiologist is out to prove you wrong. In fact, he's written a book about it with recipes to solve all your nutrition problems. Feed Zone Table is more than just a recipe book. It comes with 250 pages of ideas for meals, snacks, drinks and sauces but with a 40-page introduction, runners can understand a bit about Lim's back story as well as this approach to nutrition. In other words, it's a cook book and a narrative rolled into one." - Canadian Running

"Biju Thomas and Allen Lim have crafted recipes that will fuel the most grueling workout but are still approachable for home chefs and can be enjoyed by everyone, regardless of athletic proclivity...Feed Zone Table is geared for optimal sports nutrition in a family-friendly way. Personalize this cookbook to your family's needs and enjoy the company around your table eating good food." - Vail Daily

"Dinner is often the most social meal of the day, but that doesn't mean athletes-both casual and serious-can't have fun with family and friends and still stick to nourishing (and delicious) foods." - Denver Life
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About Biju Thomas

Dr. Allen Lim and chef Biju Thomas are authors of the best-selling Feed Zone Series of cookbooks including The Feed Zone Cookbook, Feed Zone Portables, and Feed Zone Table.

Chef Biju Thomas is a professional chef known for light, simple dishes bursting with bold flavors. He has designed the menus of many successful restaurants in Denver and Boulder, Colorado and has launched his own restaurant, Biju's Little Curry Shop, in Denver's up-and-coming RiNo neighborhood.

In 2009, Chef Biju teamed up with sports physiologist Dr. Allen Lim to improve the everyday diets and performance nutrition of professional cyclists and their teams. In the years since, Chef Biju has cooked for dozens of elite professional cyclists, teaching them the craft of cooking. His Feed Zone series of books with Lim, The Feed Zone Cookbook and Feed Zone Portables, feature 225 easy, healthy recipes and snack ideas for an active lifestyle.

Biju has been a chef for pro cycling teams and coordinated food for one of the sport's biggest races, the Tour of California. Biju has also been the chef for the Dempsey/Del Piero Racing, a Grand-Am and Le Mans motorsports team. He also contributes recipes to Skratch Labs, Omega Juicers, and Map My Fitness.

Dr. Allen Lim is a sports physiologist, cycling coach, and a founder of Skratch Labs, a manufacturer of performance hydration mixes and the world's first active nourishment company. Beginning his coaching career with Jonathan Vaughters' TIAA-CREF cycling development team, Lim developed a method of testing for biological markers of performance enhancing drugs that led to cycling's Biological Passport. Lim was director of sport science for Garmin and RadioShack professional cycling teams and is the only American scientist to have worked and cooked for teams at the Tour de France. Lim has worked with dozens of top American cyclists to improve their performance and nutrition.
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Rating details

44 ratings
4.34 out of 5 stars
5 52% (23)
4 32% (14)
3 14% (6)
2 2% (1)
1 0% (0)
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