The Athlete’s Plate – March 31, 2011



The Athlete’s Plate has the pleasure this week of creating a menu for Amanda from Runninghood.  I had not been to Amanda’s site before and when Nora nominated her I was excited to be able to go to another blogger’s site and learn.

First few things I noticed about Amanda is that she is fast.  Don’t believe me?  How about marathon times of 3:32 (Boston) and 3:22 (Napa Valley)!!!  That is some serious speed.  I also noticed that she is a mother of 3, and is currently sitting on 66 posts in 2010 and 66 posts in 2011 on her blog.

I went through her site looking for tidbits of information.  Items to lead me to being able to design a menu around her life.  I found some great information to be able to design a healthy menu for her.

Amanda, I hope you enjoy this menu as it was a lot of fun to find out more about you and your family.  I hope I made it so that you can create the meals with three kids and a husband.


Breakfast – Bear Naked (Lady) Granola, Greek Yogurt and Fruit

Great way to start the day

Ingredients: 1/4c bear naked peak protein granola, 1/4c strawberries, 1/4c raspberries, 1/4c blueberries, 1 medium banana (chopped), 1 container of greek yogurt

Servings: 1

Nutritional Information: 435 calories, 7g Fat, 76g Carbs, 9g Fiber, 21g Protein


  1. Put 1/2 of the granola on the bottom of your bowl.
  2. Add in 1/2 the fruit and 1/2 the container of greek yogurt
  3. Add in the other 1/2 of the greek yogurt and top with remaining fruit
  4. Top off with remainder of granola.

This will allow you to get granola in every spoonful so that you can enjoy the crunchy texture combined with the smooth feel of the yogurt.



Spinach adds a lot of nutrients to your smoothie

AM Snack – Live Passionately Protein Shake

Indgredients: 1 medium banana, 1/4c frozen strawberries, 1/4c frozen blueberries, 1/4c frozen blackberries, 1/4c pineapple chuncks, 1/2c spinach, 1 scoop whey protein

Servings: 1

Nutritional Information: 334 calories, 0.3g Fat, 44g Carbs, 5g Fiber, 28g Protein


  1. Place all items in a blender and whip until smooth.
  2. Pour into a glass and feel your body getting healthier with each sip.


Lunch – Kinesiotaping Kabobs

Terrific taste in the middle of the day


Ingredients: 2 60z packages of tempeh (cubed), 2 yellow squash (1/2″ rounds), 1 yellow onion (1/2″ pieces), 1c cherry tomatoes, 1/2c baby portobella mushrooms (quartered), 1/4c tamarind paste, 2tbs soy sauce, 2tbs agave nectar, 2tbs olive oil, 1tsp dried oregano, a few dashed of your favorite hot sauce, skewers

Servings: 6

Nutritional Information: 404 calories, 20g Fat, 42g Carbs, 11g Fiber, 21g Protein


  1. Soak skewers in water for at least 30 minutes.  This will prevent burning.
  2. In a large bowl add tempeh, squash, onion, tomatoes, mushrooms.
  3. In a separate bowl combine tamarind paste, soy sauce, agave nectar, olive oil, dried oregano and hot sauce.  Stir until paste disolves.
  4. Pour marinade over tempeh and vegetables and set in refrigerator for 30 minutes to an hour.  The longer the better.
  5. Remove tempeh and vegetables and begin creating kabobs by alternating tempeh and vegetables.
  6. Heat up grill pan or go outdoors to grill to a medium-high heat.
  7. Place skewers on grill and cook for 10-15 minutes turning every 3 minutes.
  8. Serve with marinade as dipping sauce


PM Snack – Fairy Magic Fig Bars

Better than store bought


Ingredients: 2 60z pkgs dried figs, 1/2c Earth Balance Buttery Spread, 2 small eggs (for vegan use 1 flax egg), 1 tsp vanilla extract, 1/2c brown sugar, 1/2c turbinado, 1/2tsp baking soda, 2c brown rice flour, 1/2c soy flour

Servings: 24

Nutritional Information (per serving – Have 2): 409 calories, 12g Fat, 69g Carbs, 4g Fiber, 9g Protein


  1. Preheat oven to 375*
  2. Place figs in food processor and grind until fine.
  3. In a pot place ground figs, 1c water, 1/4c brown sugar, 1tbsp flour and bring to a boil until clear.  Set aside to cool.
  4. Cream butter and sugars.
  5. Add in eggs, flour and baking soda (sifted together) and vanilla
  6. Combine ingredients until a dough if formed and cut in half.
  7. Spray 9×13 inch baking pan with canola oil.
  8. Roll out half the dough into baking pan.
  9. Spread fig filling over dough.
  10. Roll out other half of dough and place on top.
  11. Place pan in oven and bake until dough turns golden brown (approximately 10 minutes)
  12. Remove from oven and flip out of baking pan onto wire rack to cool.
  13. Once cool cut into bars.



Just like rice and beans only better

Dinner: Boston Qualifier Quinoa and Black Beans

(recipe courtesy of

1 cup quinoa, rinsed, 1 can of petite cut diced tomatoes 2tbs extra virgin olive oil, 9 cloves garlic, chopped, 2 jalapeños, chopped (for an extra kick save the seeds), 1 can black beans (drained and rinsed), 2 tsp cumin, 1 tsp chili powder, 1 tsp mineral sea salt, 1 tsp black pepper, ¼ cup fresh oregano, ¼ cup fresh cilantro, ½ cup queso fresco (optional), 1 avocado, diced

Servings: 6

Nutritional Information: 392 calories, 15g Fat, 52g Carbs, 11g Fiber, 16g Protein.


  1. Bring a pot of water and quinoa to boil. Boil for 10 minutes. Drain in a fine metal colander.
  2. Bring 2-3 inches of water to boil. Place quinoa in colander over the water. Place a clean kitchen cloth over the pot and cover with a lid. (Make sure the cloth is not so large as to cause a fire hazard) Steam for 10 minutes.
  3. Drain tomatoes, retaining juices. Add enough water to juices so that you have one cup of liquid.
  4. Heat a skillet over medium high heat. Add olive oil and jalapeno, cook for 30 seconds. Add garlic and cook 30 seconds more. Add black beans, cumin, chili powder, salt and pepper. Cook for 30 seconds and add in tomato liquid. Bring to a boil and then simmer for 7 minutes. Add tomatoes, oregano, cilantro and quinoa and cook for 7 minutes.
  5. Serve with diced avocados and queso fresco


Nutritional Information for the menu: 1975 Calories, 54g Fat, 284g Carbs, 40g Fiber, 93g Protein

Nutritional Breakdown for Endurance Athletes: 57% Carbs, 19% Protein, 24% Fat


Amanda, please upload pictures of the dishes that you create to our Facebook page so that we can see the creations from other kitchens.  Your last task is to nominate another blogger for next week’s Athlete’s Plate menu.

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  1. Marlene says:

    Granola & greek yogurt is a staple around here! I must try your fig bar recipe!!
    Marlene recently posted..March 2011My Profile

  2. Kovas says:

    None of these recipes are long enough to do credit to Amanda! :)
    Kovas recently posted..loud QUIET loudMy Profile

  3. I love Amanda’s blog! That’s a great menu!
    Aimee (I Tri To Be Me) recently posted..Cross trainingMy Profile

  4. Michael says:

    I’ve been putting spinach in my smoothie lately. It’s a great way to add in an extra serving of veggies. I gave you a little good luck shout out on my blog today :)
    Michael recently posted..To Pace or Not to Pace- That is the QuestionMy Profile

  5. lindsay says:

    i love how everyone knows everyone in the blogosphere. i just get so excited when i know who the featured plate-r is :)

    i think that bq-qb dish is going to be a big hit. did you plan for the letters to match up like that? pretty cool. those kabobs… mmmm i am licking my dirty work computer monitor.
    lindsay recently posted..lake chatugeMy Profile

  6. Nora says:

    She is QUITE amazing.. she is currently trying to write a childrens book too. Great mom, great runner! I’m blessed to have found her in the blog world!
    Nora recently posted..Terrific ThursdayMy Profile

  7. Scott says:

    At least we make out smoothies the same way

  8. Wow! This is too cool! At first I thought the Kabobs were chicken and I was thinking that I’m really trying to eat more of a vegetarian diet and then noticed they were vegetarian! I am so excited! Thank you! And thank you Nora for nominating me! I was just complaining yesterday that I wish I had more inspiration with recipes and now I know just where to come every day! :) And just because this isn’t a long enough comment for Kovas to continue to give me grief, I have to say that do make smooties/protein shakes almost daily. I put less fruit and more veggies like Kale, spinach and even broccoli but this looks great! I tried orange juice and cinnamon last night after my run and it was AWESOME! Okay, word count is sufficient now. Thanks again. Excited to read more of this!
    amanda@runninghood recently posted..Running Journal Snapshot and Reflections of a RunnerMy Profile

  9. And the mother of three thing and posting that many posts….that could just mean that I waste an incredible amount of time!! Or that I just really love to write. :)
    amanda@runninghood recently posted..Running Journal Snapshot and Reflections of a RunnerMy Profile

    • Jason says:

      Not at all. Having done 66 posts is amazing considering you are a mother of 3. That is a person who knows how to balance and budget their time.

      I am thrilled that you liked the menu, and that it will inspire you.

      I look forward to seeing your creations on our Facebook page.

  10. I love Amanda!! Thank you for featuring her Jason!

    The Fairytale Fig bars are a perfect linkage to her ability to write as she is working on a children’s book and is always so creative with her kiddos’ activities!!

    Go Amanda!
    Jess @ Blonde Ponytail recently posted..The Number 36My Profile


  1. […] This week it is my pleasure to bring to you The Athlete’s Plate catered to Jessica of Blond Ponytail.  Jessica was nominated by Amanda, whose menu can be found here. […]

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