Athlete’s Plate – April 28, 2011

I am back from my hiatus and ready to tackle this week’s version of The Athlete’s Plate.  When BDD sent me his nomination I was super excited because this blogger is one that I have been following for some time and she is a member of TAAN (Team Angels and Ninjas.)  I have learned so much from this blogger and in all honesty this is the least I can do.

This blogger and I have exchanged emails before and we are in the process of trying to secure my wife and I a trip to see her on Thanksgiving so that we can run in her Turkey Trot.  She is the race director and I can’t think of a better way to spend Thanksgiving than to be running side by side with Karen in Maine with Mandy and Bailey.  That’s right this week’s Athlete’s Plate is dedicated to Mandy of Caratunk Girl fame.

It is an honor to present my version of Caratunk Cuisine.

Breakfast – Healthier Breakfast Open Faced Sandwich

Ingredients: 1 portobella mushroom cap, 1Tbs Pesto (make it homemade but use spinach, walnuts and parmesan instead of basil and pine nuts), 1/4c egg substitute (or 1 egg), 1Tbs chopped chives, 1Tbs goat cheese spread (mix goat cheese with 1Tbs soy milk to this out cheese), salt and pepper to taste


Servings: 1

Nutritional Information: 255 calories, 17g Fat, 11g Carbs, 4g Fiber, 18g Protein


  1. Grill mushroom cap on panini press or on stove top grill about 2-3 minutes so that it gets soft
  2. While mushroom is grilling scramble egg and prior to setting add in chives and goat cheese spread
  3. Remove mushroom cap from grill and spread pesto on then add egg on top.
  4. Serve with coffee and/or oj


AM Snack – Bailey’s BarkWHEATS Granola

Ingredients: 1c rolled oats, 3/4c soy flour, 1/2c wheat germ, 3/4tsp cinnamon, 1/2tsp pumpkin spice, 1/4c canola oil, 1/4c agave nectar (light), 2Tbsp Orange Juice, 1/4c shredded unsweetened coconut, 2Tbs slivered almonds, 2Tbs chopped pecans, 1/4c dried fruit or raisins


Servings: 7

Nutritional Information: 329 calories, 18g Fat, 35g Carbs, 6.5g Fiber, 10g Protein


  1. Preheat oven to 250*
  2. In medium bowl combine dry ingredients of oats, flour, wheat germ cinnamon, pumpkin spice and set aside.
  3. In a separate bowl combine the wet ingredients of oil, agave nectar and juice.
  4. Pour wet over dry and mix until well combined.
  5. Spread mixture on a greased baking sheet and bake for 45 minutes.
  6. Stir in coconut, almonds and pecans and bake for 20 minutes more.
  7. Remove from oven, allow to cool and stir in dried fruit.


Lunch – Tuckerman Tempeh Inferno Salad

Ingredients: 6oz tempeh crumbled, 2 carrots chopped, 2 celery stalks chopped, 1 vine ripened tomato seeded and chopped, spinach, your favorite hot sauce, water, 2c vegetable stock, dried oregano, 3 Ezekiel English Muffins Toasted


Servings: 3

Nutritional Information: 296 calories, 6g Fat, 41g Carbs, 11g Fiber, 17g Protein


  1. Place crumbled tempeh in a bowl and cover with water for 15 minutes.
  2. Drain water from tempeh then add vegetable stock and allow to soak for another 15 minutes.
  3. Heat skillet with canola oil.  Once hot add tempeh along with vegetable stock and allow to come to a boil.  Reduce to simmer.
  4. Add in your hot sauce (amount is to your tasting) along with dried oregano.
  5. While that cooks down assemble salad with spinach, carrots, celery, tomatoes.
  6. After stock and hot sauce have reduced remove from heat and spoon tempeh onto salad.


PM Snack – IMLPancake Cupcakes


Ingredients: 1/2c Soy Flour, 1/2c Garbanzo Bean Flour, 1/2c HoneyMilk (but any milk will do), 1/4c egg substitute (or 1 egg), 2 tbs peanut butter (or your favorite nut butter), 1 medium banana smashed, 1/4c dried fruit, 1/4c chopped pecans, 2tbs agave nectar

These filled me up for hours.

Servings: 4

Nutritional Information: 301 calories, 13g Fat, 38.5g Carbs, 7g Fiber, 11g Protein

  1. Preheat oven to 425*
  2. In one bowl mix all dry ingredients (flour, baking soda, baking powder)
  3. In a different bowl mix all wet ingredients (egg, peanut butter, banana, milk)
  4. Add dry to wet in increments and whisk to make sure all fully combined.
  5. After all dry is incorporated add in the nuts and dried fruit and mix to combine.
  6. Spray cupcake/muffin tin (this made 8 for me) with cooking spray.
  7. Fill in tin about 1/2 to 3/4 of the way.
  8. Put in oven for 12 minutes.
  9. Remove from oven and pull cupcakes out of tin with a knife and set to cool.
  10. I added in facin’ bacon and an orange but eat it with whatever you like.


Dinner – Rev3 Quassy Crustless Quiche


Ingredients: 1 tablespoon vegetable oil, 1 onion, chopped, 10oz frozen chopped spinach, thawed and drained, 5 eggs, beaten, 3 cups shredded Parmesan Reggiano cheese, 1/4 teaspoon salt, 1/8 teaspoon ground black pepper

Servings: 6

Had to taste test last night and it is good. Have some tabasco to enhance the flavor

Nutritional Information: 257 calories, 16g Fat, 5.5g Carbs, 0.7g Fiber, 21g Protein


  1. Preheat oven to 350 degrees F (175 degrees C). Lightly grease a 9 inch pie pan.
  2. Heat oil in a large skillet over medium-high heat. Add onions and cook, stirring occasionally, until onions are soft. Stir in spinach and continue cooking until excess moisture has evaporated.
  3. In a large bowl, combine eggs, cheese, salt and pepper. Add spinach mixture and stir to blend. Scoop into prepared pie pan.
  4. Bake in preheated oven until eggs have set, about 30 minutes. Let cool for 10 minutes before serving.





Nutritional Information for Menu: 1438 Calories, 70g Fat, 131g Carbs, 29g Fiber, 76g Protein

Nutritional Breakdown for Endurance Athletes: 36% Carbs, 21% Protein, 43% Fat

This is higher in fat than what is optimal but with over 500 calories remaining to reach 2,000 for a daily intake of 2,000 you can eat a low-fat dessert to end the day.


Mandy – I hope you enjoyed this menu.  It was great being able to go back to your blog.  I actually went to one of your first posts to find your discussion of healthy breakfast sandwiches and noticed when you started quite a few recipes that inspired and honestly intimidated me when making this menu for you.

You now have one week to nominate another blogger for the menu next week.

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  1. MissZippy says:

    I love Mandy’s blog and love this menu. I’m sure Bailey is going to be thrilled that he was mentioned…he does love the limelight! ; )
    MissZippy recently posted..Food Nazi and a winnerMy Profile

  2. Matt Oravec says:

    Alright, STOP POSTING these while I am at work. Now I am scavaging the office for food.

    The quiche is on my to make list FOR SURE. I am shocked at how simple all of your granola bars are to make too. Definitely need to start printing these pages out!

  3. adena says:

    hands down my fav Athlete’s Plate ever cause of the pancake muffins.. just kidding. I LOVE Mandy and Bailey and her blog and Caratunk .. (I think she owns a lake or something there).. She was one of my first blogfriends and has been a total inspiration and motivator. I will make all of these recipes… yum!!!

  4. Shutupandrun says:

    OK, I love crust, but this quiche looks so good I might just have to go for it. I could have some crust on the side, maybe left over from a kids’ PB&J or something. Another great menu!!

  5. Bob says:

    The ONEHOURIRONMAN clan will be visiting Mandy in Maine in June.
    Bob recently posted..COULD IT BEMy Profile

  6. Kovas says:

    Perhaps you could make this for Mandy post-IM in Lake Placid!
    Kovas recently posted..Sidi Zephyr Carbon Road Bike ShoesMy Profile

  7. Scott says:

    I love it as always, wow it was hard trying to single it down, so many great people to nominate
    Scott recently posted..Ten ThingsMy Profile

  8. emz says:


    Mandy is one freaking amazing woman.

    Love the Bailey’s BarkWHEATS Granola.

  9. Kevin says:

    Love it! That quiche looks amazing! The rest of the menu looks pretty darn good too.
    Kevin recently posted..Bike Ride &amp BaileyMy Profile

  10. Jeff Irvin says:

    Bailey’s Barkwheats …LMAO!!

    Well done Jason!
    Jeff Irvin recently posted..Too Hot- Too Cold- or Just RightMy Profile

  11. Molly says:

    I love reading about Mandy’s adventures! I add mushrooms to my omlettes, never thought to have a whole portabella for breakfast, great idea : )
    Molly recently posted..WIN weigh in wednesdayMy Profile

  12. Jill says:

    Love Mandy, this is very fitting for her!!
    Jill recently posted..On This Date- Past- Present and FutureMy Profile

  13. lindsay says:

    you need to start remembering dessert ;)

    i love some of the creative bits you come up with like “IMLPancakes”. also, pesto has pine nuts in it normally?!?
    lindsay recently and other thingsMy Profile

    • Jason says:

      Yes, pesto is normally basil, paremesan reggiano, pine nuts and oil. I go with spinach, walnuts, parmesan and oil. I have also used Kale with pecans….all so tasty.

  14. Mandy says:

    Jason! Thank you so so so much!! I thought I responded already but my response went into the never never land of the internet I guess.

    I love it all and can’t wait to make it all!! Thank you so much for this, I am really excited to be picked and have this menu here! You are the best! Also Bailey loves his mention, he is on the couch now wondering when I am making him some Barkwheats granola.

    Big hug to you and the Lady Baha.
    Mandy recently posted..Signs of SpringfinallyMy Profile

  15. kc says:

    Love that Caratunk Girl! I can totally see eating IMLPancakes as a pre-race breakfast! You will be unstoppable!
    kc recently posted..pain in the butt- silly triathlon dreams &amp eggsMy Profile

  16. So glad you found me so I can stalk this blog! Amazing menu for the day too, love the pesto with walnuts instead of pine nuts.
    Vanessa @ Gourmet Runner recently posted..Hill Repeats and Mexican EatsMy Profile

  17. Michael says:

    The quiche looks really good! I will hopefully get back to alot more cooking next week.
    Michael recently posted..Running on Empty – SickMy Profile

  18. Colleen says:

    YUM! Those pancake cupcakes look awesome. So does that quiche. Now I’m hungry (and I just ate lunch!)

  19. Yay for Mandy! Great recipes this week! :)
    Aimee (I Tri To Be Me) recently posted..Auria Exceed Earphones Review and GIVEAWAY!!My Profile

  20. Mandy says:

    PS I love reading these comments BTW. Definitely a pick-me-up. :)
    Mandy recently posted..SnapshotMy Profile

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