Two announcements to make prior to unveiling the newest version of The Athlete’s Plate.
- Matt’s Sweet Potato dish won the 2nd battle in The Athlete’s Plate Challenge (seriously people what do I have to do to get you to vote for me?)
- There was a tie in the voting for the next battle so we have decided to make pizza. (I’m from NY originally so this should be a winner for me right…vote!)
—————————————————
This week’s version of The Athlete’s Plate is in honor of Heather of Crazy World Of A Running Mom (please notice the Cupcake Marathon logo on her blog….register for this great spring event.)
Heather has been blogging since 2005 and has a lot of great information on her blog about different topics but as you can guess from the name her children are near and dear. This is not different from Adrienne who was featured last week. Since it seemed like an easy out I avoided making dishes named after her children and really went through her blog for ideas.
Heather — I hope you like your menu. If you decide to make these meals please post them to our Facebook page or submit them through our Contact Me form so we can assemble them and post on the site.
Breakfast – Road Rage Raspberry Smoothie
(this is especially good for after a workout as protein & carbs go into the system)
Ingredients: 1c of raspberries (frozen will make it thicker), 1 banana, 1 scoop Whey Protein, 1tbs honey, 2tbs wheat germ, 1tbs flax seed, 1tbs sunflower butter, 1c spinach, 1c kale
Servings: 1
Nutritional Information: 598 calories, 15g Fat, 83g Carbs, 21g Fiber, 37g Protein
Directions:
- Place all ingredients in blender and mix until your desired consistency
AM Snack – Cherry Blossom Fruit Salad
(she is racing in the Cherry Blossom Ten Miler on April 3rd)
Ingredients: 1/2c papaya, 1/2c pineapple, 1 banana, 1/2c champagne mango, 1/2c strawberries, 1/2c blueberries, 1tbs agave nectar
Servings: 1
Nutritional Information: 401 calories, 0.1g Fat, 102g Carbs, 11g Fiber, 4g Protein
Directions:
- Chop all the fruit into bite size pieces
- Combine in bowl and drizzle agave nectar over the top
Lunch – Cahier Cashew Butter and Jelly
(Cashier was her first job when she was 17)
Ingredients: 3c unsalted cashews (makes a bit but you are only using 1tbs for the sandwich), 1/4tsp Salt, 1tbs flax seed (ground if you don’t want chunky), 1tbs Honey, 1tbs Raspberry Jelly, 1tbs Dark Chocolate Chips, 1 Bosc Pear, 1/4c Strawberries, 1/2 banana, Ezekiel Sprout English Muffin
Servings: 1
Nutritional Information (per serving): 508 calories, 14g Fat, 98g Carbs, 14g Fiber, 10g Protein
Directions:
- Make Cashew Butter first:
- Add nuts to food processor and turn on until you reach desired consistency
- Add in the salt a little bit at a time and stir. Stop and taste until you get what you want
- Add in flax seed and honey and stir to combine.
- Spread 1tbs of cashew butter on one side of the Ezekiel Sprout English Muffin (I prefer to toast mine, but that is up to you)
- Spread the jelly on top of the cashew butter
- Slice the banana and strawberry and layer on top of jelly
- Add chocolate chips and then top with other side of english muffin (if still warm from toasting this will help slightly melt the chips)
- Serve with the pear.
PM Snack – Music Muesli
(she loves music)
Ingredients: 1c of muesli (I use Red Mill), 1c Almond Milk, 1tbs dark chocolate chips, 1tbs dried cherries, 1tbs dried blueberries, 1tbs raisins
Servings: 1
Nutritional Information: 388 calories, 10g Fat, 76g Carbs, 6g Fiber, 8g Protein
Directions:
- Pour muesli in a bowl with the almond milk and let sit for about 3-5 minutes. The muesli will soak up the milk but it will still be wet. You can microwave now but I like mine cold.
- Add in other ingredients and stir and enjoy
Dinner – Fiat Flatbread White Vegetable Pizza
(Fiat was her first car)
Ingredients: 1 flatbread, 1/4c ricotta cheese, 1/2c spinach, 1/2 red pepper julienned, 1/2 roma tomato, 1/2c broccoli rabe (stems removed), 1tbs olive oil
Servings: 1
Nutritional Information: 516 calories, 28g Fat, 52g Carbs, 5g Fiber, 15g Protein
Directions:
- Preheat oven to 450* with pizza stone inside of oven to heat up at same time
- Spread ricotta cheese on flatbread
- Top with spinach, red pepper, broccoli rabbi
- Top with roma tomato
- Sprinkle olive oil over top
- Place in oven and cook for 10-12 minutes until flatbread is crusty
Another option is to make garlicky mushrooms and kale. Saute mushrooms with garlic in 1tbs of olive oil. Once mushrooms start to brown add in chopped kale and cook until wilted. Top the flatbread with mixture, then top with tomato and into the oven for 10-12 minutes.
Total Nutritional Information (per serving): 2393 calories, 68g Fat, 411g Carbs, 57g Fiber, 77g Protein (64.12% Carbs, 12.01% Protein, 23.87% Fat) A perfect nutritional breakdown for an endurance athlete.
Heather – I hope you enjoyed this menu and that it reflects your blog well. Please remember to submit the next blogger by Sunday night so that I can get to work on their menu.
Jason,
I was so excited when I read that Adrienne nominated me and I couldn’t wait to see what you’d create (I knew it would be good). I’m all over this!! You can bet I will definitely be making these recipes. I love that these are so yummy and healthy at the same time. Thank you so much for taking the time to do this.
Heather recently posted..Fun New Things
Heather – it was my pleasure to do this. I love coming up with ideas on how to improve a person’s diet and there creativity. I am excited to see your meal in action so please be sure to take pictures and send them to our Facebook page or through our contact form on the site.
Another great looking spread!
Good luck with the next challenge. I voted for pizza so WOOHOO!
Marlene recently posted..Three Things Thursday – Mailbox Edition!
I have some tricks up my sleeve (well I am wearing short sleeves as it is in the mid-50s here in TX at 8:45am) but I think my pizza is going to be awesome.
Have I asked you yet if you want to move to DC and be my personal chef?
Emily recently posted..Sweat Drink Eat Repeat
I come cheap. You pay for groceries and we will make it happen. The Sweating Daily Home Cook???? How’s that sound? Kinda gross but hey you never know. I love DC and would be there in a heartbeat especially in the G’Town area.
I think I could follow Heather’s menu quite easily! Looks great. I’ll vote for your pizza…
MissZippy recently posted..Opening doors and a winner
I wanted to make Heather’s menu really easy to follow since she has three young boys and cooking is not always something that she will be able to get done. Fruit Salad and Muesli are so easy and yet so tasty and GREAT for you that they are often overlooked.
I appreciate your vote. I am ready to make a few different varieties from the same dough and thus give my viewers options for personal pizzas.
mmm pizza. x2! next plate-off and part of heather’s menu. pizza is amazing. right after m&m’s of course.
i think i voted for both of you haha. since you have multiple places to vote, i cheat like that ;)
what is NMA doing for his sponsorship for #cupcakemarathon? jw.
lindsay recently posted..national m&m day
He is giving away a copy of each of his e-books.
I love pizza too, but this week has been all about veggie burgers for me. I am thinking that I might be making sweet potato burgers tonight after having made purple potato burgers and beet burgers that last two days. Burger-aholic I am.
Yum, garlicky mushrooms and kale!
Kovas recently posted..FuelBelt Helium 4 Product Review
Kovas – it turns out great. I put it on white pizza the other day and it was great.
Ohhh Looks awesome! As usual!!
Mandy recently posted..Thursday Randomness
Isn’t Chicago the Pizza Capital???jk
Jim recently posted..The REAL You!
Those are fighting words my friend. Chicago is a great sauce sandwich with all that bread but pizza was meant to be eaten on THIN crust.
Yum! By the way, I totally voted for you on this one – liked his idea, LOVED yours. You’ll get him on the pizza challenge! :)
Terri recently posted..Marine Corps Marathon!
Cool meal plan this week Jason! I’d love to see what you could come up with me as a half ironman triathlete!
Chuck – my meal plans are not much different than this an I am training for a half-ironman as well. You are getting your calories and carbs/proteins/fats through your nutrition on the bike and run so i focus on my calories in outside of my training and eat essentially as you see on these menus.
Ok- so you’re saying this is the meal plan, then add in the additional calories consumed while training? If so, that makes a lot more sense in terms of the calorie requirements of our training!
Chuck recently posted..Chuck- Off the bike
Correct. If I eat a total 2300 calories and on top of that consuming another 1000 during a 4 hour bike ride I am not going to have issues with hunger or fueling/re-fueling.