Feed Zone Portables: Blueberry Coconut Sticky Bites

Feed Zone Portables: Blueberry Coconut Sticky Bites

In their new cookbook, Feed Zone Portables, Chef Biju and Dr. Lim offer 75 portable food recipes for athletes.

Have you ever had bloating or digestive distress in a race or long training session? If so, the culprit may be the highly processed nutrition products such as gels, chews and bars. It occurs when highly concentrated carb (sugar) solutions enter the gut. These unnatural, high 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, GI bloating and distress.

Ready to try something different? 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 pastasticky bites

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.)

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

Per Serving: 54 kcal, 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. This is one book worth owning! Learn more at feedzonecookbook.com.

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