Athlete’s Plate – December 23, 2010

 

1/4 cup sunflower seeds, 1/2 cup honey, 1/4 cup firmly packed brown sugar, 1/4 cup vegetable oil, 1/2 cup creamy peanut butter, 1 teaspoon vanilla extract
Servings – 30
Directions:
1-Combine first 8 ingredients in large bowl; stir well, and set aside.
2-Combine honey, brown sugar and oil in a small saucepan; cook over medium heat, stirring occasionally, until sugar dissolves and mixture is thoroughly heated. Remove from heat; add peanut butter and vanilla extract, stirring until peanut butter melts. Pour honey mixture over oats mixture; stir well. Mixture will be dry at first; continue stirring until moist.
3-Press mixture into a greased 15 x 10-inch jellyroll pan, using greased fingertips. Press mixture flat with the back of a wide metal spatula. Bake at 250 degrees F for 1 hour and 20 minutes or until golden brown. Cut into bars while warm. Let cool completely in pan.
4-Remove bars from pan. Store in an airtight container at room temperature up to 1 week.

Ingredients – 1 large sweet onion, finely chopped , 2 tablespoons butter, 1/4 teaspoon cayenne, 1/4 teaspoon kosher salt, 1 whole dried chili, 1 teaspoon turmeric, 1 tablespoon coriander, 4 cups vegetable stock (store bought is ok), 1 large carrot, finely sliced, 1 large new potato, rinsed unpeeled, & cubed, 1 large green pepper, finely chopped, 2 -3 plum tomatoes, chopped, 1 stalk celery, finely sliced, 1 can coconut milk (398ml), 2 tablespoons fresh lemon juice, 1 tablespoon fresh cilantro, minced, 1 tablespoon fresh parsley, minced,  

Servings – 6 to 8
Directions -
1- In a large pot over medium heat sauté onions in melted butter until soft and translucent but not caramelized.
2 -Add seasonings to onions; continue to sauté for 2 to 3 minutes till they are well incorporated.
3 -Stir in Vegetable stock, then add vegetables and simmer for 10 to 15 minutes.
4 – Stir in coconut milk and cook for a further 5 minutes. Remove from heat and let cool several minutes. Remove whole dried chili. Using a hand blender blend well, while a allowing some variance in texture to remain.
5 – Stir in lemon juice, parsley, and cilantro, and let stand for 1 hour or so to allow the flavors to mature.
6 – Reheat gently and then serve. Preferably with warm Nan or pita.

Ingredients- 2 whole wheat tortillas, black & pinto bean spread, vegan cheese, spinach, mushrooms, avocado
Servings – 1
Directions:
1- Create spread by draining and washing 1 can of black beans and pinto beans
2- Place beans in food processor and blend with olive oil added until you reach your desired consistency
3- Place spread on both tortillas
4- Place spinach on bottom tortilla
5- Place mushrooms on top of spinach
6- Place vegan cheese on top of mushrooms
7- Place other tortilla on top with spread side down
8- Place on panini press that has been sprayed with non-stick cooking spray
9- Cut avocado in 1/2 and remove pit.
10- Using 1/2 of the avocado smash with fork
11- Cut the other 1/2 of the avocado into slices
12 – Cook quesadilla until tortilla gets crunchy (maybe 2 minutes)
13- Spread mashed avocado on top of quesadilla and cut into 4s



Photo courtesy of Little Stomaks 

Ingredients – 4 oz chicken breast, 1 cup of quinoa (will create more than 1 serving – close to 4), 1/4 cup of dried fruit
Servings – 1
Directions -
1- Grill your chicken after putting salt and pepper to taste.  Can’t grill then heat up oven to 350 degrees and bake.
2 While your chicken is cooking place quinoa in pot with 1 1/2 cups of water and bring to a boil then turn down to a simmer and cook for 15 minutes.
3- Remove quinoa from heat and let sit with lid on for 5 minutes
4- Add dried fruit to quinoa and mix and fluff
5- Make sure chicken is cooked all the way through and plate.

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