As most of you know I am a Brand Ambassador for FlapJacked and have been for some time now. The reason I continue to work with them is that the product tastes great, and I mean that about the Mix and the Muffins. Beyond that they are great people who support me through all of my endeavors regardless of how stupid they may be.

One of the other main reasons I love the product as much as I do is that you can be very creative with it. From cookies to crepes to cakes of all shapes and sizes. This recipe is for an individual sized cake that you can make in about 10 minutes but comes with all the flavor of a cake that has been labored over for hours.

I hope you enjoy this recipe as much as I enjoyed eating the results

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Published in Snack/Dessert Recipes
Tuesday, 01 December 2015 18:08

Vegan Recipe: Overcome Illness Stew

The last month has been full speed ahead with racing Ironman Florida (race report here) and then Wild Hare 50 (race report here) two weeks later and registered for Isle Du Bois 52k two weeks post Wild Hare 50 had run my body into the ground. Endurance events take a lot out of you both physically and mentally and your immune system is shot.

I learned this first hand Saturday into Sunday of this past week. I was feeling sluggish on Saturday but managed to do some running around (in the rain) with my wife but by the end of the day it had become full blown - leave me the F alone. I got in bed with a tremendous pain in my face around my sinuses and knew I had a sinus infection. I woke up every 1h20m and had difficulty going back to sleep. When I woke up Sunday I planted myself on the couch and did nothing but neti pot and try to watch football.

The Giants-Redskins game made me not feel any better as that was possibly one of the worst games I can remember watching. Just horrible football. I went to bed Sunday night hoping to sleep through the night but that did not happen until midnight when I got finally got 6 straight hours. When I woke up I felt much better. Less achy in my muscles and less pain in my face. The illness started to turn but not wanting to take any chances I kept up the fluids, vitamin C and when dinner rolled around I wanted nothing but a hearty stew.

I decided on the drive home that the stew would include rice, beans, mushrooms, onions and leafy greens. All of these are high in micro-nutrients but also included complex carbs, protein and healthy fat. I did stop myself from adding additional ingredients as I kept to the keep it simple stupid method.

When I woke up this morning I felt better than I had in the past 48 hours and believe that I am on the other side of the illness. Now the stew is not the only reason because the neti pot is the main helper here but the soup is sure to help battle illness as well as warming you up during these cold winter months. The recipe below is super simple, takes no time and tastes great. Enjoy.

Published in Dinner Recipes
Tuesday, 03 November 2015 20:32

Vegan Recipe: Tempeh Fajita Burrito

Recently I started a burrito kick and it has taken on a life of its own. It is at the point where I am now trying to get #BurritoWednesday trending since it seems that all the other days are taken not to mention the sheer ridiculousness of these hashtags. Also, please do not get me started on National Coffee Day or National Chocolate Day or National Non-GMO Gluten Free Sugar Free Fat Free Peanut Butter Day.

The internet is a wonderful thing to have at our finger tips but some days I have to laugh at how days pick up momentum and thus why I am pushing hard for everybody to join me on #BurritoWednesday. Truth be told I eat a burrito 4-5 times per week because of how convenient they are to make. Take your favorite dish and wrap it up and eat it with one hand. What is better than that? Go ahead and think about it.......I will wait. Told you that you cannot come up with something.

The burrito and the waffle are my all time favorites and maybe I can create a thin waffle to wrap up other foods in and have the first #BurritoWednesday with a #WaffleBurrito.  Stay tuned but until then here is a recipe for a vegan tempeh fajita burrito that is sure to please.

If you decide to make this meal be sure to hashtag it with #BurritoWednesday and let's get this absurd movement rolling along

Published in Dinner Recipes

Back when I was eating meat I could be found at the nearest bar or in my kitchen devouring wings by the dozens.  Yes, dozens. An afternoon watching football could easily consist of 50 wings, beer and an apple pie to finish the day.  When I made the lifestyle decision to become a vegetarian the one thing I missed the most was chicken wings on a Saturday or Sunday in the fall. That went away fairly fast when I began to use tempeh in my homemade buffalo sauce. As time has gone on I decided that anything and everything could get tossed into the buffalo sauce.

This weekend, that is exactly what happened. I started with the thought of using garbanzo beans but soon enough crunchy cauliflower would go well.  Wait, that is not enough let's toss in some Brussels sprouts. Do you have a crunchy texture that stands out? No, you do now in the form of shredded red cabbage.  How can I cut the spice without blue cheese?  How about some fatty avocado. Alright, we got it all so let's start the cooking.

Published in Dinner Recipes
Wednesday, 07 October 2015 13:45

Recipe: Freekeh and Brussels Sprouts Salad

Karen and I have been using Hello Fresh for a few weeks now as a way to make time for each other during hectic work and training schedules. The recipes they provide are terrific and easy to make. The Freekah Sald has become one of our favorites and is one that has been made three times now.

If you are unfamiliar with freekah then I suggest you get familiar with it and this recipe is a great way to use the grain. Freekeh has a slightly smoke and nutty flavor that seems pronounced in this dish. Probably because it is paired with the acidity from a Fuji Apple and the creamy/crunchy fat from the walnuts. Of course, Brussels Sprouts cannot be ignored because well.......Brussels Sprout.

This recipe is great for vegans but also for those carnivores that are trying to follow a Meatless Monday ritual.

 

Published in Dinner Recipes
Monday, 21 September 2015 14:22

Recipe: Deconstructed Pasta Carbonara

Some days getting into the kitchen and chopping, dicing, mincing and everything else that comes with making a meal is relaxing and allows me to exercise my creative gifts. Other days I want to get into and out of the kitchen faster than Andy Potts swim a half-ironman distance of 1.2 miles (which was 24 minutes at the 2015 version of Timberman). The reality is that my weekday evenings are my sanctuary to put my feet up and relax so the long cooking days are Saturday and Sunday. Thursday has also become a day in the kitchen as Karen and I have been cooking together on those days.

But, the last thing I want to do after riding the trainer for an hour and running for 15-30 minutes then showering is to start prepping at 7:30pm. I know a lot of people do meal prep and I am all for it but it does not work for me. I listen to my body and eat what I have a craving for and that has a tendency to change on an hourly basis during training. If I had 5 tuppware containers in my fridge already prepped I know that 3 out of the 5 days I would not eat the food because I just did not want to eat that on that day.

This is where keeping it simple and keeping it easy comes into play. One of my favorite dishes is pasta carbonara (vegetarian without the bacon of course.) The creaminess of the egg along with the crunchy texture of the bread crumbs. Add in garlic (OR COURSE!!!!) and some spice in the form of red pepper flakes and the dish as as easy as it is tasty.

The recipe below is for a pasta carbonara but it removes the technical aspect of getting the eggs into the pan without it turning into a scrambled egg and ruining the dish before you had a chance to taste it.

After you have had the opportunity to make this dish I would appreciate your feedback on the ease, complexity, taste, etc. Thanks.

 

Published in Dinner Recipes
Thursday, 03 February 2011 08:00

Athlete's Plate - February 3, 2011

Thanks to John over at Training Smoker for nominating Thomas of the blog Georgia Snail.  Thomas' blog is full of life.  It is honest and he doesn't hide from the truth or his goals.      

I will say that Thomas' menu was the most challenging because he is on a quest to lose 30 pounds and has a list of items that he and his wife want to focus on eating.  Brown rice, sweet potatoes, spinach, romaine, nuts, fruits and veggies.  I would toss all of that in a bowl and eat it but then we wouldn't have the Athlete's Plate now would we?      

I set out to create a menu that may help Thomas lose those 30 pounds and get to Boston as well as race the races that he dreams of such as the JFK 50 Miler.      

In addition to this menu here you can always find dishes from me on Facebook by clicking [HERE]      

Now onto our menu:      

Breakfast - University of South Florida French Toast      

(Thomas went to college at USF)      

      

 Ingredients: 1/4c egg substitute, 1/4c HoneyMilk, 1 tbs cinnamon, Agave Syrup, 1tbs olive oil, 1/2c blueberries, 1 banana, 1c strawberries, 4 slices of Brown Rice Bread      

Servings:  2      

Nutritional Information: 465 calories, 10g Fat, 4mg cholesterol, 184mg sodium, 78g carbs, 5g fiber, 15g protein   

Directions:   

1- Wisk egg substitute, milk and cinnamon in bowl     

2- Dip bread to cover with mixture on both sides     

3- Heat olive oil in non-stick pan     

4- Cook until browned on both sides.     

5- Cut the bread in half and serve with fruit and agave syrup     

The house will smell wonderful.  I use brown rice bread because it is not a soft bread and holds up well to the mixture.     

   

AM Snack - Topless Sun(flower seed) Bathing Bar 

(Thomas' major at USF) 

  [caption id="attachment_493" align="alignright" width="225" caption="Pic courtesy of pakladies.com"][/caption]  

Ingredients: 4 c rolled oats, 1c brown sugar packed, 1c wheat germ, 1tsp cinnamon, 2c whole wheat flour, 1/2c egg substitute, 1c honey, 1c canola oil, 2tsp vanilla extract, 1tsp salt, 1/2c flax seeds, 1/2c sesame seeds, 1/2c sunflower seeds, 1/2c dark chocolate chips  

Servings: 24   

Nutritional Information: 339 calories, 17g Fat, 18mg cholesterol, 110mg sodium, 44g carbs, 5g fiber, 7g protein  

Directions:  

1-Preheat oven to 350 degrees F (175 degrees C). Lightly grease a 9x14 inch ovenproof baking dish.   

2- Mix the rolled oats, brown sugar, wheat germ, cinnamon, and flour together in a large bowl. In a separate bowl, whisk together the eggs, honey, canola oil, vanilla, and salt until evenly blended., and stir into the oat mixture. Stir in the flax seeds, sesame seeds, sunflower seeds, and chocolate chips. Use your hands to mix the ingredients, and press the mixture into the prepared pan.3- Bake in preheated oven until the edges are golden brown, 20 to 25 minutes. Cool completely in the baking dish before cutting into 2 inch bars.  

 

 Lunch - Quinoa and Starwood Sweet Potatoe Salad  

(he is trying to lose 30lbs and sweet potatoes are becoming a staple)   

[caption id="attachment_494" align="alignleft" width="275" caption="pic courtesy of vegalicious.com"][/caption]  

Ingredients: 1 cup dry quinoa, 2 cups water, 1 large sweet potato, diced, 1 red bell pepper, cored, seeded, and diced, 1/4 cup minced red onion or shallot, 2 Tbsp. olive oil, divided, 2 Tbsp. balsamic vinegar, 1/4 cup minced parsley or chives (garnish)
 Servings: 4
 Nutritional Information:335 calories, 9g Fat, 0mg cholesterol, 73.5mg sodium, 55g carbs, 7g fiber, 5.5g protein
Directions:
1- Bring 2 c. water and quinoa to a boil; reduce flame to very low and cook 15 minutes, till done.
2-Peel and dice yam into 1/2" cubes. Bring a pot of water to boil, add yams, and cook 15 minutes, till tender (or roast in the oven at 400 till same result). Cool till handle-able.
3- Mix quinoa, cooked yams, and onion well in salad bowl. Whisk remaining ingredients together in a small bowl, then dress salad. Let sit up to an hour before serving.
 
PM Snack - Trail (Mix) Running (loves to run trails)
Ingredients: 1/4c chocolate covered craisins, 1/4c dried fruit (your choice), 1tb chopped nuts (walnuts, hazelnuts, macadamia nuts), 2tbs flax seed, 1tbs sunflower seeds, 1tbs pumpkin seeds
Servings: 4
Nutritional Information:195 calories, 13g Fat, 1.25mg cholesterol, .25mg sodium, 19g carbs, 4.25g fiber, 4gprotein
Directions:  Pour in bowl and divide by 4 so you don't eat it all at one sitting.
 
 
Dinner - Equinox Marathon Eggplant Parmesan
(Equinox Marathon is what got Thomas into running) 

  

pic courtesy of italianrecipes.com
Ingredients: Eggplant, peeled and sliced into rounds, 1 tbs Olive oil, 2 Roma Tomatoes, Low Fat Mozzarella Shredded cheese, Fresh torn basil
Servings: 3
 
Nutritional Information:145 calories, 11g Fat, 5mg cholesterol, 99.9mg sodium, 10g carbs, 4g fiber, 4gprotein
 
Directions:
1. Preheat the oven to 400 degrees.
2. Peel and slice the eggplant. Slice eggplant  in 1/4" thick rounds
3. Lightly brush olive oil on both sides of the eggplant and season eggplant with salt and pepper (can use dried oregano)
4. Bake eggplant for aprox. 10-15 minutes or until cooked completely.  Flip 1/2 way through cooking process
 5- Once eggplant is to your liking add tomatoe and cheese and cook until it melts.  You want the eggplant to be soft but not mushy.  Total cooking time with tomatoe and cheese will be around 12-15 minutes.
Serve with a small side of whole wheat pasta.  Be sure to use the sauce I made for John.
 
Dessert - Georgia Peach Trifle
(he lives in Georgia now)
pic courtesy of inbinitchy.com
  
 
Ingredients: 1/2c frozen peaches, 1/4c Nature's Path granola (your favorite flavor), 10 dry roasted non-salted almonds, 1/4c non-fat greek yogurt
 
Servings: 1
 
Nutritional Information: 203 calories, 11g Fat, 2.5mg cholesterol, 53.75mg sodium, 30.75g carbs, 5g fiber, 12.25gprotein
Directions:
1- Blend frozen peaches and almonds until smooth.  May need to add water or milk.
2- Pour 1/2 peach mixture in glass followed by 1/2 greek yogurt and 1/2 granola.
3- Repeat step 2
4- Eat and enjoy

   

Thomas I hope you enjoy this menu as much as I enjoyed going through your blog.  If you make any of these dishes please post pics and your review on the Facebook page and/or this post.
Please email me your nominee for next week's plate.
  

 

Published in Athlete's Plate