The Athlete’s Plate – April 21, 2011

AP Pic12 11 The Athletes Plate   April 21, 2011

 

I am taking the week off from creating the Athlete’s Plate this week and asked Chuck Feerick of Feerless Food to be a Guest Chef.  He graciously agreed to take on this task and I cannot thank him enough.  I ‘met’ Chuck through Twitter and also through our affiliation with HoneyMilk (yes, he does include HoneyMilk in one of his recipes.)

Enjoy our Guest Chef and please show him some blogger love by commenting here and visiting his site.  I will be back next week and have a great nominee from BDD that I can’t wait to start scouring their site and getting inspired.

Thank you Chuck for standing in for me.

 

Oatmeal (Bike/Run) Brick IMG 0860 300x192 The Athletes Plate   April 21, 2011

 

  • ¾ cup oats
  • 2 egg whites
  • 2 scoops protein powder (30 grams protein, 200 calories)
  • 1 mashed banana
  • 1 tablespoon coconut oil
  • 2/3 – ¾ cup water or milk of choice

 

In an oven safe dish mix all ingredients till smooth.  Bake in over at 400 degrees for 35-45 minutes or until bar brick is set.  Remove and eat hot, or wrap in foil and put in freezer until the bar is much firmer and have for breakfast the following day!  Microwave version—Microwave on high for 3 minutes.  Remove from container, flip bar over, and microwave for another 1-2 minutes.  Wrap in foil and place in freezer.

Calories

650 calories, 20g fat, 43.5g protein, 80g carb

 

Pro-Oatmeal protein bar

 

Sliced these into 9 bars, making each: 195 cal, 1.7g fat, 8g protein, 37g carbIMG 0335 300x271 The Athletes Plate   April 21, 2011

  • 1.5 cup flour
  • 1.5 cup oats
  • 1 cup Kashi Go Lean Crunch
  • 1 can Pumpkin
  • 1 6oz. yogurt
  • 2 scoops protein powder
  • Raisins or cranberries to taste

Mash all ingredients, bake in oven in well greased pan for 20-35 minutes at 400 degrees (depends on your oven)

 

 

 

Miracle Mile Maple cheddar butternut squash and grilled fish  IMG 0964 300x224 The Athletes Plate   April 21, 2011

  • 1 half of split butternut squash
  • 1-2 oz sharp cheddar cheese
  • 1-2 tablespoon pure maple syrup
  • 1 4oz. piece of grilled fish

 

Roast butternut squash half in oven for 20 minutes.  Remove and scoop out flesh from shell.  Add to bowl and mix with 1-2oz. sharp cheddar cheese and 1 tablespoon of maple syrup.  Refill the shell with the mixture and bake for an additional 10-12 minutes.  Service with a piece of grilled salmon (4 oz).

Calories: 520, 16g fat, 23g protein, 71g carb

 

Gold Medal HoneyMilk Banana smoothie with flax  IMG 1225 293x300 The Athletes Plate   April 21, 2011

 

  • 1 Light HoneyMilk
  • 1 frozen banana
  • 2 tbsp ground flax seed
  • 1 cup almond milk
  • Ice

Add to blender and serve!

370 calories, 10.5g fat, 22g protein, 45g carb

 

 

 

 

Boston-Qualifier Biscuits and Eggs

IMG 1247 300x224 The Athletes Plate   April 21, 2011

Makes 4 biscuits:

1 cup flour

1/4-1/2 cup almond milk

1/4 cup pumpkin

1 tablespoon baking powder

 

For eggs:

  • 2 Eggs
  • 1/2 cup marinara sauce
  • Sliced Mushrooms
  • Sliced Onions

Mix marinara sauce, Mushrooms and onions and heat in skillet.  Add eggs and gently swirl white and allow eggs to cook over easy.  Serve over biscuits that have been split and toasted in the oven.  Butter the biscuits for better flavor.  Add avocado and cheese and desired!

 

Calories (with 1 tablespoon butter for bisctuits: 540, 20.5g fat, 22g protein, 60g carbs

 

Frozen Feet Yogurt IMG 1172 300x161 The Athletes Plate   April 21, 2011

  • 1 Cup 2% Greek yogurt
  • 1 Cup almond milk
  • 1 scoop vanilla protein powder
  • 1 Sliced banana
  • 1 tablespoon peanut butter
  • Ice

Mix everything in a large bowl.  Put in freezer until it is almost frozen and enjoy with a spoon!

Calories: 510, 15g fat, 41g protein, 52g carb

 

I will be making this with some chocolate hazelnut coconut banana wafers I recently made as an Ice Cream Sandwich.  Go to Facebook for pictures of this creation on Monday.

 

Totals:

2,785, 84 fat, 148 pro, 345g carbs

50% carb, 21% protein, 27% fat

 

And there’s always room for a treat… : )

IMG 0850 225x300 The Athletes Plate   April 21, 2011

 

 

 

Thank you Chuck for standing in for me.  It is truly appreciated and this is a great menu.  For more excellent creations from Chuck be sure to visit his site at Feerless Food.

pf button both The Athletes Plate   April 21, 2011

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Comments

  1. Scott says:

    Still yummy

  2. Patrick says:

    Stuff looks good, especially the squash…
    Patrick recently posted..Real Men Race BicyclesMy Profile

  3. Chris says:

    Gonna have to try that oatmeal brick. Looks like a great start to the day!
    Chris recently posted..Riding Buddy FailMy Profile

  4. It all looks good (as usual on TAP) and I am on my way to order some HoneyMilk!
    Jess @ Blonde Ponytail recently posted..WIAW-What I Ate WednesdayMy Profile

  5. B.o.B. says:

    So can you just come cook all this at my house? That’d be great.
    B.o.B. recently posted..Thankful ThursdayMy Profile

  6. Chuck says:

    Thanks again to Jason for letting me do this post this week and thanks for everyones comments! Let me know if you have any recipe questions. For more of my recipes, including tons that not vegetarian, check out my blog at http://www.Feerlessfood.com

    Thanks Jason!

  7. lindsay says:

    I need to try this biscuit and eggs, yum!
    lindsay recently posted..High Dosage of “D”My Profile

  8. Chuck these recipes are awesome. You should post more of what you eat daily on your blog-I’m always curious to see how you fuel yourself for such awesomesauce workouts and races.

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