Read an Excerpt
CHAPTER 1
The Pleasure of Good Food
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Nothing would be more tiresome than eating and drinking if God had not made them a pleasure as well as a necessity.
–Voltaire
Nothing compares to the simple pleasure of a bike ride.
–John F. kennedy
What is good food? We all know we should be eating more vegetables, less meat, and less processed flour. But there's more to food than just nutritional value. Food is a process; a holistic experience. You eat to fuel not only your body, but also your soul. Just like a bike ride can be both a way to exercise and also a way to boost your spirit, food nourishes all parts of our body, physical and mental.
We ride because ultimately we find pleasure in it. Food is different in the sense that if we don't eat, we will eventually perish.
But if we have to eat every day, isn't it better to find a sense of pleasure in it?
From the second we take our first sip of coffee in the morning, to the last crumb of dessert at the dinner table, there are moments to be enjoyed throughout the day. If we don't take time to appreciate them, we in turn miss out. Eating well isn't just about choosing the right ingredients, it's about allowing yourself the time to be in the present.
Honor the food in front of you. Share with friends. Do more with food than just eat it to survive.
Good food isn't just a combination of kale, carrots and brown rice (although it certainly can be), but an all-around approach to eating well that includes choosing food from the right places, interacting with the producers, taking the time to make it by hand, and sharing it with friends and family. Sometimes that's health food, and sometimes it's not. We have to go beyond the food pyramid, beyond thinking about fats and antioxidants and omega 3s. Because you can try your damndest to eat healthy, but if you're not happy doing it, it isn't helping anyone.
Ultimately, good food isn't about restrictions, it's about the liberty to eat what makes your body feel good, emotionally and physically.
Eating is a balance. As Julia Child says, "everything in moderation ... including moderation."
Eat well, eat balanced and find pleasure in it. Because there is quite frankly no other way to live.
For the Love of Caffeine
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I have measured out my life with coffee spoons.
–t.s. eliot
When we think of mornings, we inevitably think of coffee.
But coffee isn't just fuel to get your day going, it represents a special moment. A moment where we wrap our hands around a warm cup or carefully lift a delicate espresso mug, take a sip and wait for the gradual spread of energy. We have a love affair with coffee not just because it helps us wake up, but because it's an instant of pure concentration. The rest of the world fades away.
Your senses are on hyper alert. You feel like you can do anything.
The key to coffee is appreciation. Not pouring large mug upon large mug of drip (although if you're at a good brunch, you should certainly say yes to a top off) but making time for that precious moment where everything else subsides and our senses are completely attuned to what we are drinking.
After crude oil, coffee is the world's second most common traded commodity, and it's first on the list of agricultural commodities. In the United States alone we consume 150 billion cups of coffee per year. When we talk about food, we often talk about voting with our forks, and if there is one change you should make in your consumption habits to do just that, it's coffee (and chocolate too, for that matter).
Specialty coffee isn't just a matter of craft roasting and selling expensive beans, it's a commitment to an entire process that's currently under threat on a variety of fronts. Climate change is one of the biggest predators, changing growing seasons, harvest yields and the quality of beans that farmers can sell.
In a world of corporate agribusiness, buying good coffee means supporting farmers and their livelihoods as well as a commitment to sustainability. So how do you choose?
Here are three basic certifications for coffee and what they mean:
FAir trAde
Fair Trade is a commonly used mechanism for ensuring that farmers around the world are being paid fair wages in good working conditions for commodities ranging from coffee to cane sugar. Fair Trade USA certifies growers and ensures that members who belong are paying the prices directly to growers.
shAde GroWn
Why do you want to be drinking coffee grown in the shade of a tree canopy? Sun tolerant coffee plants that have been developed over the past several decades are high-yield, but their cultivation practices are often considered unsustainable.
Studies have shown that there is a direct correlation between the structural complexity of a coffee plantation and the number of species that it has; the more like a forest, the more biodiversity.
The Smithsonian Migratory Bird Center developed the first 100%-organic shade-grown coffee certification, and it means that the plantations where the coffee is grown has the proper amount of biodiversity for migratory bird populations. Choose shade grown coffee and choose a richer ecosystem.
direct trAde
Direct trade means sourcing directly from coffee farmers, and it is becoming more and more popular amongst independent coffee roasters. It allows the coffee roasters to work with growers from estates, cooperatives and small family farms and to know exactly where all of their coffee comes from; it also means farmers receive a higher price for their beans.
The takeaway? Know your coffee company, know where they grow their beans, how they grow them, and how they work with their farmers. After that, it's all a matter of taste.
Cold Brew Coffee
ingredients
Coffee + water Ratios of coffee to water vary, and you can tweak according to how strong you want it. For a 32
directions
Grind beans coarsely.
Place grounds in empty French press and fill with cold water.
Gently stir with a spoon to mix.
Cover the French press with tinfoil and let steep for about 12 hours at room temperature. It's even better when you let it sit for 24 hours, but that takes some planning.
Remove the tinfoil and press the grounds down. Serve over ice. If it's a little strong, dilute with water.
Store in refrigerator in glass bottles or a covered pitcher.
Taking Time for Breakfast
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We load up on oat bran in the morning so we'll live forever.
Then we spend the rest of the day living like there's no tomorrow.
–Lee iacocca
There is beauty in simplicity, and often enough, that means oatmeal. What's better than a steaming bowl of oats and raisins on a foggy morning on the cyclocross course or before a cold-weather ride to work? But fall into too much of a routine, and breakfast quickly loses its flair.
I don't need to tell you that eating breakfast is important.
Why then do so many of us skip out on it? We stayed up way too late the night before, we hit the snooze button a few too many times and now we're sprinting out the door only to pedal as fast as we can so we make it to the office in time. This is no way to live.
Breakfast should be holy. Beyond sustenance, it's a moment to dust out the brain cobwebs leftover from a night of sleep, collect your thoughts and prepare for the day ahead. It's a time to think creatively and reflect peacefully before you launch into a to do list or succumb to checking email.
Part of living well is making time for that moment. A cup of coffee or tea, a piece of homemade bread with jam, a hard boiled egg, a bowl of granola and yogurt. Take equal time to prepare and enjoy what you are putting in front of you. The emails can wait. And you'll certainly feel better on your morning ride.
My favorite easy breakfast that packs a punch is baked egg in avocado. It's simple enough that you can make it for one, but it works just as well to impress your friends at Sunday brunch.
The essential two ingredients work like magic when baked together. Above and beyond that, it's a dish to get creative with, adding whatever herbs are on hand, or whatever ingredients are left over in your refrigerator from the night before.
Baked Egg in Avocado
basic ingredients
Preparation
Preheat oven to 425°F (220°C)
Cut the avocado in half and remove the pit. Scoop out a little of the avocado from the center to make space for the egg. Place avocados in a cast iron skillet or baking pan, making sure they are well propped up and not falling over.
Crack an egg into each avocado half. Depending on the size of your eggs, some of the egg white may spill out. Don't stress about it. For variation, sprinkle in the spices before you put in the egg.
Bake for 20 minutes. This results in the eggs being well done.
If you like your eggs a little runnier, reduce the time.
But then there are those mornings when you don't have time for things like baked eggs. The days when you just need to be able to get up and go. No matter the situation, mornings are always our chance to do better. Forget what happened the day before, the second we wake up, we have the chance to start anew.
If you grew up in the United States, you were likely raised in a culture where breakfast meant some sort of starch (a colored one if you were lucky), milk, orange juice and maybe a meat product. You don't have to stick to that.
The quick alternative for an energizing breakfast: Greens.
The easiest way to get plenty of greens? Smoothies ... the simplest, most delicious invention for getting your quota of fruits, vegetables and leafy things.
If you don't already have one, go get a blender. Now. It will be one of the best kitchen investments you will ever make (besides your food processor — and if you're willing to spend a chunk more, you can buy one that combines the two).
Once you have a dependable blender, you are only limited by your creativity. As soon as you get used to kick starting your day with a kale and ginger drink, you will find smoothies sneaking their way into other parts of your life. Low energy in the afternoon?
There's a smoothie for that. On the verge of getting a cold? There's a smoothie for that too.
Morning Green Drink
ingredients
4 stalks of kale, stems removed
Preparation
Put all ingredients in blender and mix until desired consistency.
More inGredients to PLAy With
Fruits & berries: Pineapple, strawberries, blueberries, rasp-berries, watermelon, bananas, pomegranate
Liquids: Coconut milk or coconut water, rice milk, yogurt
Greens: Parsley, cabbage, spinach
Other: Chia seeds, ginger, nut butters (peanut and almond butter work wonders)
Stocking Your Pantry
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If we're not willing to settle for junk living, we certainly shouldn't settle for junk food.
–sally edwards
When people tell me they don't like to cook, I look at their pantry. More often than not, there is a crusty old container of salt, a half used bag of pasta and, if you're lucky, some item of canned food that wouldn't even cut it for a Thanksgiving casserole. I wouldn't want to cook either.
Then there are the people who love to cook. On a recent visit to see a friend, she pointed to one cabinet door and said, "the tea and chocolate is in there." I opened the door up to an extensive collection of teas, dark chocolate and whole grains in mason jars.
In the kitchen, you have to stay inspired, even — especially — if it's just for a simple dinner of quinoa and Brussels sprouts.
Making food is like creating a work of art. Imagine if you had to go out and buy a pen, a pencil and a drawing pad every time you wanted to sketch. You wouldn't do it. Keeping a pantry stocked with the essentials is the first step in learning how to cook better and at the same time, to enjoy it.
It also comes down to budget; if you have to buy each individual ingredient for a recipe when you go to the store, you are going to get overwhelmed. It's taxing on your senses and your wallet, not to mention that you'll be weighed down with more goods when you bike home. Build up the pantry so you can start shopping in smaller amounts.
Every ingredient in a recipe serves a purpose, and it should be treated as such. Put those bulk grains in glass jars. Stock a pantry in a way that makes you happy. Because on those nights when you're out of greens and you haven't gone shopping in days, you want to be able to throw together a random assortment of quinoa and spices, and at the very least find a chocolate bar for dessert.
PAntry essentiALs
Quinoa: When all else fails, a bowl of quinoa, olive oil and sauteed kale will do for dinner.
Brown rice: Better than the white stuff, you can cook it on its own or add to salads and soups.
Oatmeal: For a heartier breakfast than usual, throw in a spoonful of peanut butter.
Pasta: Brown rice and quinoa are good versions for the gluten-free pantry Flour: If you're stocking gluten-free flours, I like to keep them in the refrigerator.
Sugar: Keep both brown and organic cane sugar on hand.
Lentils: Like quinoa, lentils are an easy and quick meal. They also make for a great soup base.
Chickpeas: Add chickpeas to a salad or throw them into a stew for a little extra protein. You can also use them as dip bases and spreads like hummus.
Nutritional yeast: A vegan's dream ingredient, add it to popcorn and everything else you can think of. It's like magic.
Beans: Great Northern, Black or Kidney Beans are all good options for throwing together quick dinners. Just add quinoa or rice. Buy them in bulk and get in the habit of soaking overnight, or keep a few cans on hand for those times when you need something quick and easy.
Sea salt: You just don't ever want to be without sea salt.
Extra virgin olive oil: Good on anything and everything. Just make sure you get the good stuff and store in a cool, dark place.
Coconut oil: Switch it out for olive oil and butter.
Balsamic vinegar: Allows you to make a quick salad dressing.
Soy sauce: An easy way to add extra taste to any dish. It's always good to keep a gluten-free tamari version in the pantry as well.
Apple cider vinegar: Mix with olive oil and mustard for an easy vinaigrette.
Almonds: Eat them raw or grind them up into almond flour.
Walnuts: Full of omega 3s, and as good raw as they are roasted.
Honey: A natural sweetener that will also double as preventative care when you get a cold and need a warm cup of tea.
Coconut milk: Use it as a base for curries, or for an easy dessert, freeze with fresh berries.
Vegetable stock: Allows you to make a soup with not too many other ingredients on hand.
Peanut butter: Serve on apples, throw in with brown rice, vegetables and soy sauce for a simple peanut sauce or just eat it on a spoon.
Almond butter: Wouldn't want to get bored with the peanut version, right?
Dried fruit: Good for a snack and for adding to baked goods or serving with nuts.
Dark chocolate: Why would you ever want to be out of dark chocolate?
Tea: Keep an equal amount of black and green tea on hand.
Coffee: If you have ever run out of coffee, you know the pain of having to leave the house early in the morning in search of some.
Quinoa Apple Spice Cake
ingredients
1 cup (6.25 ounces, 175 grams) quinoa, uncooked
Preparation
Preheat oven to 350°F (175°C).
Bring 2 cups (480 milliliters) of water to a boil. Add quinoa and a dash of salt and let simmer for 12-15 minutes, or until water has cooked off. Remove from stove and set aside.
Mix dry ingredients.
Whisk eggs until frothy, then add in olive oil and vanilla extract.
Add to dry mixture.
Combine all ingredients, including quinoa, and stir in apple pieces.
Grease a 9-inch round pan with olive oil. Pour batter in and bake for 30-40 minutes, until knife inserted into center comes out clean.
This recipe tastes great with a multitude of extras thrown in.
Play around with a handful of chocolate chips and some dried figs, or add candied ginger for an extra kick.
(Continues…)
Excerpted from "The Culinary Cyclist"
by .
Copyright © 2015 Anna Brones.
Excerpted by permission of Microcosm Publishing.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
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