Racing Weight Cookbook

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Racing Weight Cookbook

Matt Fitzgerald,Georgie Fear
Racing Weight Cookbook Book PDF

Author : Matt Fitzgerald,Georgie Fear
Publisher : VeloPress
Page : 321 pages
File Size : 53,8 Mb
Release : 2014-01-08
Category : Health & Fitness
ISBN : 9781937716523

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Racing Weight Cookbook by Matt Fitzgerald,Georgie Fear Pdf

Racing Weight Cookbook delivers more than 100 flavorful, easy recipes for athletes that will help you hit your ideal weight without compromising your performance. Whatever your training demands, Racing Weight meals make it simple to dial in the right mix of carbs, fat, and protein and satisfy your appetite. Put high-quality, well-balanced meals on your table in as little as 15 minutes with time-saving tips for food preparation and grocery shopping. Discover the best foods for athletes: • 100+ healthy recipes for any athlete, from reluctant cook to cooking enthusiast • Whole grains, fiber, and lean protein to elevate diet quality • Fresh, energy-dense meals that help runners, triathletes, and cyclists train harder • Nutrient-rich bars and smoothies to promote fast recovery With Racing Weight Cookbook, you’ll take control of your diet with the proven Racing Weight approach, practiced by the world’s best endurance athletes and backed by scientific research. The fastest athletes tend to be the leanest, but every athlete needs to eat well to perform well. Racing Weight Cookbook makes it easy for you to eat and train for weight loss at the same time.

Racing Weight

Matt Fitzgerald
Racing Weight Book PDF

Author : Matt Fitzgerald
Publisher : VeloPress
Page : 407 pages
File Size : 53,9 Mb
Release : 2012-12-01
Category : Sports & Recreation
ISBN : 9781937716264

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Racing Weight by Matt Fitzgerald Pdf

Racing Weight is a proven weight-management program designed specifically for endurance athletes. Revealing new research and drawing from the best practices of elite athletes, coach and nutritionist Matt Fitzgerald lays out six easy steps to help cyclists, triathletes, and runners lose weight without harming their training. This comprehensive and science-based program shows athletes the best ways to lose weight and avoid the common lifestyle and training hang-ups that keep new PRs out of reach. The updated Racing Weight program helps athletes: Improve diet quality Manage appetite Balance energy sources Easily monitor weight and performance Time nutrition throughout the day Train to getand staylean Racing Weight offers practical tools to make weight management easy. Fitzgerald’s no-nonsense Diet Quality Score improves diet without counting calories. Racing Weight superfoods are diet foods high in the nutrients athletes need for training. Supplemental strength training workouts can accelerate changes in body composition. Daily food diaries from 18 pro athletes reveal how the elites maintain an athletic diet while managing appetite. Athletes know that every extra pound wastes energy and hurts performance. With Racing Weight, cyclists, triathletes, and runners have a simple program and practical tools to hit their target numbers on both the race course and the scale.

Racing Weight Quick Start Guide

Matt Fitzgerald
Racing Weight Quick Start Guide Book PDF

Author : Matt Fitzgerald
Publisher : VeloPress
Page : 226 pages
File Size : 50,7 Mb
Release : 2011-11-01
Category : Sports & Recreation
ISBN : 9781937716745

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Racing Weight Quick Start Guide by Matt Fitzgerald Pdf

Begin losing 5, 10, or 20+ pounds in 4, 6, or 8 weeks! Matt Fitzgerald's Racing Weight Quick Start Guide applies all the principles of his best-selling book Racing Weight in a detailed set of weight-loss training plans. You will devote 4 to 8 weeks to starting a weight loss of 5, 10, or 20+ pounds. Lose weight quickly by following a schedule of high-intensity workouts and strength training as well as a menu of calorie-restricted, high-protein meals and snacks. Low-volume and high-volume plans make it possible for cyclists, runners, and triathletes with a wide range of experience to maintain their training levels. Replace fat with muscle while keeping your appetite in check. Once you've hit your quick start weight-loss goals, you will continue drop ­ping unwanted pounds using the proven strategies of the Racing Weight program. Zero in on your racing weight through improved diet quality, bal ­anced macronutrient levels, proper timing of meals and snacks, appetite management, and training for lean body composition. The Racing Weight Quick Start Guide will accelerate your season goals so you'll be racing leaner and faster than ever before.

The Endurance Training Diet & Cookbook

Jesse Kropelnicki
The Endurance Training Diet Cookbook Book PDF

Author : Jesse Kropelnicki
Publisher : Harmony
Page : 226 pages
File Size : 46,9 Mb
Release : 2017-01-17
Category : Cooking
ISBN : 9781101904602

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The Endurance Training Diet & Cookbook by Jesse Kropelnicki Pdf

Reach your peak performance with the best training and fueling plan. Achieve your goals in endurance racing with the detailed training advice and perfectly tailored recipes in this new must-have manual and cookbook. Fueling your body is just as important as training it, but different phases of training and racing require different combinations of nutrients. Written by one of the world’s leading triathlon coaches, The Endurance Training Diet & Cookbook includes in-depth advice to boost your performance and seventy recipes that will help you reach your personal best. Inside, you’ll find: • the best nutrition information to support your body when exercising at intense levels whether you’re a distance runner, cyclist, or triathloner • guidelines for fueling during preworkout, postworkout, and recovery windows • a game plan for what to eat and drink during workouts and on race day • delicious, nutrient-rich recipes made with fresh, whole foods for every meal of the day The Endurance Training Diet & Cookbook has everything you need to help you break through in your racing.

Lean Habits For Lifelong Weight Loss

Georgie Fear
Lean Habits For Lifelong Weight Loss Book PDF

Author : Georgie Fear
Publisher : Page Street Publishing
Page : 0 pages
File Size : 42,5 Mb
Release : 2017-12-26
Category : Health & Fitness
ISBN : 1624144683

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Lean Habits For Lifelong Weight Loss by Georgie Fear Pdf

Simple, Everyday Habits for a Lifetime of Leanness If you feel like you’ve tried every fad diet in town and you’re still carrying extra weight, Lean Habits is your answer. With easy tweaks to everyday decisions, you’ll enjoy your meals, have tons more energy and most of all, you’ll achieve long-term weight loss success without food restrictions. Georgie Fear is a registered dietitian and nutrition expert whose specialty is one-on-one coaching to help people lose weight permanently. Lean Habits is her personalized plan. It is not a diet; it’s a lifestyle. Other diets that dictate calorie counting or food restrictions simply don’t work because they’re not sustainable. You lose the weight only to gain it back when you get sick of avoiding all your favorite foods. What does work are small, personalized changes to your lifestyle—like learning to sense when you are truly hungry, and recognizing the signs to stop eating at “just enough”— which lead to healthier eating habits that you practice every day. Lean Habits will help you understand your relationship with food, your habits that are keeping you from weight loss and how you can start listening to your body’s real needs. Simple modifications will be your stepping-stones to a healthy life in which you lose weight while still eating the food you love. Georgie’s strategy is founded on rock-solid modern scientific data and is accessible to everyone—even those who love chocolate. This is the weight loss guide for real people, so, if you’re ready to get started on your real-life weight loss journey, take a deep breath and let’s get lean!

Runner's World Performance Nutrition for Runners

Matt Fitzgerald
Runner s World Performance Nutrition for Runners Book PDF

Author : Matt Fitzgerald
Publisher : Rodale
Page : 259 pages
File Size : 47,5 Mb
Release : 2006
Category : Sports & Recreation
ISBN : 9781594862182

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Runner's World Performance Nutrition for Runners by Matt Fitzgerald Pdf

Draws on the latest scientific advice to provide an up-to-date nutrition reference specifically tailored to the needs of runners, covering such topics as proper hydration, customizing a diet for personal training needs, and speeding up recovery times. Original. 15,000 first printing.

Run Fast. Eat Slow.

Shalane Flanagan,Elyse Kopecky
Run Fast Eat Slow Book PDF

Author : Shalane Flanagan,Elyse Kopecky
Publisher : Rodale Books
Page : 256 pages
File Size : 47,8 Mb
Release : 2016-08-09
Category : Sports & Recreation
ISBN : 9781623366827

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Run Fast. Eat Slow. by Shalane Flanagan,Elyse Kopecky Pdf

Fuel up like 2017 New York City Marathon Champion Shalane Flanagan. From world-class marathoner and 4-time Olympian Shalane Flanagan and chef Elyse Kopecky comes a whole foods, flavor-forward cookbook—and New York Times bestseller—that proves food can be indulgent and nourishing at the same time. Finally here's a cookbook for runners that shows fat is essential for flavor and performance and that counting calories, obsessing over protein, and restrictive dieting does more harm than good. Packed with more than 100 recipes for every part of your day, mind-blowing nutritional wisdom, and inspiring stories from two fitness-crazed women that became fast friends over 15 years ago, Run Fast. Eat Slow. has all the bases covered. You'll find no shortage of delicious meals, satisfying snacks, thirst-quenching drinks, and wholesome treats—all made without refined sugar and flour. Fan favorites include Can't Beet Me Smoothie, Arugula Cashew Pesto, High-Altitude Bison Meatballs, Superhero Muffins, Kale Radicchio Salad with Farro, and Double Chocolate Teff Cookies.

Run Fast. Cook Fast. Eat Slow.

Shalane Flanagan,Elyse Kopecky
Run Fast Cook Fast Eat Slow Book PDF

Author : Shalane Flanagan,Elyse Kopecky
Publisher : Rodale Books
Page : 256 pages
File Size : 42,9 Mb
Release : 2018-08-14
Category : Cooking
ISBN : 9781635651928

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Run Fast. Cook Fast. Eat Slow. by Shalane Flanagan,Elyse Kopecky Pdf

Cook the recipes that Shalane Flanagan ate while training for her historic 2017 TCS New York City Marathon win! The New York Times bestseller Run Fast. Eat Slow. taught runners of all ages that healthy food could be both indulgent and incredibly nourishing. Now, Olympian Shalane Flanagan and chef Elyse Kopecky are back with a cookbook that’s full of recipes that are fast and easy without sacrificing flavor. Whether you are an athlete, training for a marathon, someone who barely has time to step in the kitchen, or feeding a hungry family, Run Fast. Cook Fast. Eat Slow. has wholesome meals to sustain you. Run Fast. Cook Fast. Eat Slow. is full of pre-run snacks, post-run recovery breakfasts, on-the-go lunches, and 30-minutes-or-less dinner recipes. Each and every recipe—from Shalane and Elyse’s signature Superhero muffins to energizing smoothies, grain salads, veggie-loaded power bowls, homemade pizza, and race day bars—provides fuel and nutrition without sacrificing taste or time.

The Cycling Chef

Alan Murchison
The Cycling Chef Book PDF

Author : Alan Murchison
Publisher : Bloomsbury Publishing
Page : 194 pages
File Size : 48,8 Mb
Release : 2019-03-07
Category : Health & Fitness
ISBN : 9781472960030

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The Cycling Chef by Alan Murchison Pdf

UK WINNER - GOURMAND WORLD COOKBOOK AWARDS 2020 'I can't think of a finer chef to have written a book on nutrition and diet for athletes' – Tom Kerridge A must-have recipe book designed for cyclists of all levels, written by Alan Murchison - a Michelin-starred chef and champion athlete who now cooks for British Cycling's elite athletes. His easy-to-make and nutritionally balanced meals will help cyclists reach their cycling performance goals - this is flavoursome food to make you go faster. The Cycling Chef features more than 65 mouth-watering recipes - including breakfasts, salads, main meals, desserts and snacks, as well as vegetarian and vegan dishes - each designed with busy cyclists in mind. They are all quick and easy to prepare, and are made from ingredients that are readily available in any local supermarket. A good diet won't make a sub-standard cyclist into a world beater, but a poor diet can certainly make a world class or any ambitious cyclist sub-standard. However, an optimised diet, whatever your potential, will help you reach your own personal performance goals.

Real Fit Kitchen

Tara Mardigan, R.D.,Kate Weiler, C.H.C.
Real Fit Kitchen Book PDF

Author : Tara Mardigan, R.D.,Kate Weiler, C.H.C.
Publisher : Fair Winds Press
Page : 176 pages
File Size : 42,6 Mb
Release : 2015-10-01
Category : Cooking
ISBN : 9781627887175

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Real Fit Kitchen by Tara Mardigan, R.D.,Kate Weiler, C.H.C. Pdf

Upgrade your performance and diet. Get real and break free from the packaged bars and powders. Admit it, your idea of sports nutrition needs an upgrade. Are you still reaching for low-fat cheese sticks and peanut butter bagels for pre-event meals? Let's get real and break free from the packaged bars and powders. Active people, fitness lovers and athletes need practical guidance and proper knowledge about nutrition. Real Fit Kitchen is just what you're craving. Nutrition experts Tara Mardigan and Kate Weiler prove that the foods, supplements and beverages, that many think are aiding performance, are actually hindering and can be easily replaced with healthy, real, clean food. For example: - Instead of consuming chemical-laden and performance-hindering additives in packaged recovery drinks, make your own performance-boosting chocolate protein recovery drink. - Replace liver-damaging pain-relief medications that dehydrate and disrupt electrolyte absorption, try a tart cherry juice smoothie. - Substitute peanut butter laden with inflammatory trans fat and added sugar for muscle-rebuilding pecan cashew maca butter. More nutritious than store bought products, Real Fit Kitchen provides 100 healthy meals, snacks, smoothies, and more, including new ingredients (like performance-enhancing raw cacao, turmeric, and chlorella) to upgrade anyone's diet. Learn to make more efficient, cost-effective meals that your whole family will eat. Enjoy natural food, and replace sports nutrition unhealthy products that do not properly sustain an active lifestyle with delicious and easy recipes that the whole family will love. "Finally--a cookbook that combines common sense, nutrition science, and a passion for delicious food! Kate and Tara's recipes help us eat for an active, healthy, balanced life, with an emphasis on real, plant-based foods rather than highly processed bars and powders. I recommend this book to anyone looking for inspiration to create delicious, satisfying meals. I wish all of my patients would take this book to heart--the world would be a happier, healthier place!" - Dara Lee Lewis, M.D., FACC, instructor, Harvard Medical School and cardiologist, Lown Cardiovascular Center "Tara and Kate are one of the greatest teams nutrition has ever seen. Their blockbuster playbook of recipes and eat-to-win advice is a must-read for anyone who wants to take care of their body. I learned a new fact on every page and will eat much better from now on because of it." - Jon Meterparel, play-by-play voice of Boston College Football and Basketball on the IMG Sports Network and play-by-play talent, ONE World Sports TV Network

Runner's World The Runner's Body

Ross Tucker,Jonathan Dugas,Matt Fitzgerald,Editors of Runner's World Maga
Runner s World The Runner s Body Book PDF

Author : Ross Tucker,Jonathan Dugas,Matt Fitzgerald,Editors of Runner's World Maga
Publisher : Rodale Books
Page : 290 pages
File Size : 55,7 Mb
Release : 2009-05-12
Category : Sports & Recreation
ISBN : 9781605294926

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Runner's World The Runner's Body by Ross Tucker,Jonathan Dugas,Matt Fitzgerald,Editors of Runner's World Maga Pdf

Every day scientists learn more about how the body adapts to the stress of running—and how various body systems contribute to running performance. Leading the charge is a fresh generation of brilliant young exercise physiologists including Ross Tucker and Jonathan Dugas, whose work has demolished many long-standing beliefs about running. Now Tucker and Dugas, whose blog, Science of Sport, has already created a devoted readership, join with esteemed fitness author Matt Fitzgerald to provide a captivating tour of the human body from the runner's perspective. Focusing on how runners at all levels can improve their health and performance, Runner's World The Runner's Body offers in a friendly, accessible tone, the newest, most surprising, and most helpful scientific discoveries about every aspect of the sport—from how best to nourish the runner's body to safe and legal ways to increase oxygen delivery to the muscles. Full of surprising facts, practical sidebars, and graphical elements, The Runner's Body is a must-have resource for anyone who wants to become a better—and healthier—runner.

The Endurance Diet

Matt Fitzgerald
The Endurance Diet Book PDF

Author : Matt Fitzgerald
Publisher : Hachette UK
Page : 272 pages
File Size : 43,9 Mb
Release : 2016-12-27
Category : Health & Fitness
ISBN : 9780738218984

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The Endurance Diet by Matt Fitzgerald Pdf

Sports Nutritionist Matt Fitzgerald has spent nearly twenty years studying the diets of top professional endurance athletes, who are among the fittest and healthiest people in the world. As a result, he has identified five core habits-most of which are contrary to what popular diets advise-that are essential to maximizing workout benefits. The Endurance Diet shares key strategies for optimal health and performance: eat everything, eat quality, eat carbohydrate, eat enough, and eat individually. Whether you want to lose weight, win a race, or look a little more like an elite athlete, this plan is for you. "I am always amazed at how much I learn from Matt Fitzgerald's books." -- Shalane Flanagan, Olympic bronze medalist

The Feed Zone Cookbook

Biju K. Thomas,Allen Lim, PhD
The Feed Zone Cookbook Book PDF

Author : Biju K. Thomas,Allen Lim, PhD
Publisher : VeloPress
Page : 330 pages
File Size : 53,8 Mb
Release : 2011-11-01
Category : Health & Fitness
ISBN : 9781937716103

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The Feed Zone Cookbook by Biju K. Thomas,Allen Lim, PhD Pdf

The Feed Zone Cookbook offers 150 athlete-friendly recipes that are simple, delicious, and easy to prepare. When Dr. Allen Lim left the lab to work with pro cyclists, he found a peloton weary of food. For years the sport's elite athletes had been underperforming on bland fare and processed bars and gels. Science held few easy answers for nutrition in the real world, where hungry athletes must buy ingredients; make meals; and enjoy eating before, during, and after each workout, day after day. So Lim set out to make eating delicious and practical. His journey began with his mom, took him inside the kitchens of the Tour de France, and delivered him to a dinner party where he met celebrated chef Biju Thomas. Chef Biju and Dr. Lim vetted countless meals with the world’s best endurance athletes in the most demanding test kitchens. In The Feed Zone Cookbook: Fast and Flavorful Food for Athletes, Thomas and Lim share their energy-packed, wholesome recipes to make meals easy to prepare, delicious to eat, and better for performance. The Feed Zone Cookbook provides 150 delicious recipes that even the busiest athletes can prepare in less time than it takes to warm up for a workout. With simple recipes requiring just a handful of ingredients, Biju and Allen show how easy it is for athletes to prepare their own food, whether at home or on the go. The Feed Zone Cookbook strikes the perfect balance between science and practice so that athletes will change the way they think about food, replacing highly processed food substitutes with real, nourishing foods that will satisfy every athlete’s cravings. The Feed Zone Cookbook includes 150 delicious recipes illustrated with full-color photographs Breakfasts, lunches, recovery meals, dinners, snacks, desserts Dr. Allen Lim's take on the science and practice of food Portable real food snacks, including Lim’s famous rice cakes Dozens of quick-prep meals for before and after workouts Shortcuts, substitutions, and techniques to save time in the kitchen Over 100 gluten-free and vegetarian alternatives to favorite dishes

Sports Nutrition for Endurance Athletes, 3rd Ed.

Monique Ryan
Sports Nutrition for Endurance Athletes 3rd Ed Book PDF

Author : Monique Ryan
Publisher : VeloPress
Page : 596 pages
File Size : 43,7 Mb
Release : 2012-03-01
Category : Health & Fitness
ISBN : 9781937716394

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Sports Nutrition for Endurance Athletes, 3rd Ed. by Monique Ryan Pdf

Sports Nutrition for Endurance Athletes makes high-performance nutrition simple for running, cycling, triathlon, and swimming. Weighing in at 432 pages, this newly updated third edition is the most comprehensive resource on nutrition from the most experienced and highly qualified nutritionist in endurance sports. Ryan offers clear answers to the most fundamental questions in endurance sports nutrition--what should I eat, how much, and when--based on the latest research and experience from her 30-year career advising elite and age-group athletes and pro sports teams. She offers fine-tuning strategies for training and racing, optimal recovery, weight loss, and boosting strength-to-weight ratio. Citing rigorous and reputable studies, Ryan busts myths about ergogenic aids and supplements and offers a dose of reality to practices like fat loading and glycogen-depleted workouts. Since endurance sports are too different for a "one size fits all" food plan, Sports Nutrition for Endurance Athletes reveals how runners, cyclists, triathletes, and swimmers should fuel differently to gain real performance advantages in their sports. Even within each sport, optimal nutrition varies with the type and duration of events, so Ryan explains nutrition for short- and long-course triathlon; road, criterium, and mountain bike racing; 10K, half-marathon, and marathon; and sprint and distance swimming. This complete guide addresses a wide variety of special nutrition considerations for younger and older athletes, diabetics, vegetarians, pregnant women, and those with celiac disease or gluten intolerance. Sports Nutrition for Endurance Athletes also offers six appendixes of reference material including glycemic index, vitamin and mineral glossary, an up-to-date comparison of sports nutrition products, and sample menus. Smart nutrition can make the difference between a personal record and a lackluster season. Committed athletes and newcomers to endurance sports will both find Sports Nutrition for Endurance Athletes to be a comprehensive, easy-to-use guide to better performance in running, cycling, triathlon, and swimming.

Feed Zone Portables

Biju K. Thomas,Allen Lim
Feed Zone Portables Book PDF

Author : Biju K. Thomas,Allen Lim
Publisher : VeloPress
Page : 296 pages
File Size : 54,9 Mb
Release : 2013-05-07
Category : Sports & Recreation
ISBN : 9781937716349

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Feed Zone Portables by Biju K. Thomas,Allen Lim Pdf

Feed Zone Portables offers 75 all-new, easy, healthy recipes for portable snacks that taste great during exercise. When Dr. Allen Lim left the lab to work with pro cyclists, he found athletes 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. Each real food recipe is simple, delicious during exercise, easy to make--and ready to go on your next ride, run, climb, hike, road trip, or sporting event. Feed Zone Portables expands on the most popular features of The Feed Zone Cookbook with more quick and easy recipes for athletes, beautiful full-color photographs of every dish, complete nutrition data, tips on why these are the best foods for athletes, and time-saving ways on how to cook real food every day. In his introduction to Feed Zone Portables, Dr. Lim shows why real food is a more easily digestible, higher-performance source of energy than prepackaged fuel products. He shows how much athletes really need to eat and drink at different exercise intensities and in cold or hot weather. Because the body burns solid and liquid foods differently, Lim defines a new approach for athletes to drink for hydration and eat real food for energy. With the recipes, ideas, and guidance in Feed Zone Portables, athletes will nourish better performance with real food and learn to prepare their own creations at home or on the go. Feed Zone Portables includes 75 all-new recipes that taste great during exercise: Rice Cakes, Two-Bite Pies, Griddle Cakes, Waffles, Baked Eggs, Sticky Bites, Rice Balls, Ride Sandwiches, Baked Cakes, and Cookies A smart introduction on how real food works better for athletes More than 50 no-fuss gluten-free recipes, including great-tasting cookies and cakes More than 50 vegetarian recipes