Thursday, 20 January 2011 13:30

Athlete’s Plate – 1/20/2011

I would like to thank Rita Barry of Fitblogger for designing the logo for The Athlete's Plate.  The gold wings represent quite a bit to me.  They represent the gold wings for Boston as well as the headdress that the Greeks wore when they won the Gold Medals as well as the winner of Kona.
Fitblogger was also kind of enough to post my menus on a weekly basis.  Thank you very much to Rita.
In addition to a new logo I have also created a new Facebook page for The Athlete's Plate.  Click here and be taken to the Facebook page.  Here I will be posting more often on all things related to diet and nutrition and also the menu from the week will be there as well.
Now onto this week's menu.  Last week's menu was designed for CAUTION: Redhead Running.   This menu has become the number one post of all time here at Life Of An Aspiring Triathlete.  As of right now that menu has been viewed 338 times and leads the menu for SUAR by 5 page views.
Red nominated Sarah from Running Into The Sun.  I wasn't following Sarah before the nomination but I this is why I went to the nominee platform.  I get to find new bloggers and learn more stories.
The first thing I noticed about Sarah's blog was the header.  Right there in the middle of the NYC Marathon is Sarah with a SMILE!!!!  I have a saying that everybody should run with a smile because you never know where the cameras might be and it also helps you through the tough miles.  Sarah smiles and there is a great pic being taken.
Here are a few things I found out about Sarah and some of them might actually be included in the menu:
1- The woman is a runner and is a fast runner.  How fast?  How about a 3:45 marathon time in 2009
2- She is a foodie at heart and has a food blog (Una Buona Forchetta) that I hope she will update more often now.
3- She likes the movie Ratatouille and that happens to be one of my favorites as well.
4- She sings Opera.
5- Office Space is one of her favorite movies.
6- Started her blog back in March of 2007.
7- Has 381 posts since she started.
Breakfast: Kitty Litter Granola
(she loves her cats)
(pic courtesy of
Ingredients: 1 bosc pear, 1 pink lady apple, 1c rolled oats, 2tbs flax seeds, 1/3c dried cranberries, 1/3c dried blueberries, 1/3c raisins, 1/4c almonds, 2tbs honey, 2tsp cinnamon, 2tbs pumpkin seeds, 1/2c cereal (CheeriO's), 1 cup of greek yogurt
Servings: depends on how you plan on eating eat.

Directions: 1- Preheat oven to 350 degrees 2- Dice pear and apple and put into a bowl. 3- In same bowl add in all ingredients except for dried fruit, and yogurt.  Mix well. 4- Spray baking pan with non-stick spray and spread mixture evenly. 5- Bake for 1 hours.  Stir mixture halfway through cooking process. 6- After baking remove from oven and let cool.  Once down to room temp add in dried fruit and mix well. 7- Once ready spoon over the greek yogurt and you are readty to roll. I would eat this after a workout as the protein in the greek yogurt will help you in recovery.

AM Snack - Peanut Butter Patties
(she loves the Girl Scout Cookie version)
(pic courtesy of Playground Kitchen)
Ingredients: 1 Fudgy Peanut Butter VitaTop, 1tbs peanut butter, 1/2 banana
Servings: 1
1- Heat up VitaTop according to directions and cut in half.
2- Spread peanut butter on one slice of the VitaTop.
3- Slice banana and place slices on top of peanut butter.
4- Place other half and form a 'cookie'
I was turned onto VitaTops by Hungry Girl and it is a great product.  I had been making these with thin whole wheat sandwich bread and this is much better.
Lunch - Black Bean Burger on Run for the 'rolls' and Sweet Potato Fries
(she claims to have gained weight possibly from a black bean burger in 2007)
(Run for the Rolls is a 1-mile run she truly enjoys)
(pic courtesy of Behind The Skillet)
Ingredients: 1 can black beans (rinsed and drained), 1 can garbanzo beans (rinsed and drained), 4 garlic cloves, 1/2c mushsrooms (chopped), 1/2c whole wheat pancake mix, 2 sweet potatoes, 1 head of bib lettuce, 2 roma tomatoes, 1 1/2" thick red onion slice, mustard, olive oil
Servings: 4
1- Preheat oven to 450 degrees.
2- Cut sweet potatoes into half so you end up with 4 halves.
3- Take 3 of the halves and cut length wise into fry style
4- Sprinkle with pepper and place on baking dish (spray with cooking spray) and into oven for 25-30 minutes.

5- In food processor add in beans and garlic.  Begin blending and slowly adding oil until well blended.

6- Cut 1 of the sweet potatoes in half and then shred.  Wrap in paper towels and squeeze to get rid of excess water.
7- Add shredded sweet potatoes, mushrooms and pancake mix to black bean mixture.  Mix well in bowl.
8- Divide up mixture into 4's and then form patties and set aside.
9- Put 1tbs of olive oil into frying pan and when hot add in black bean patties.  Put stove top on medium-low heat.
10- Once patties begin to set flip to cook on other side.
11- While patties and potatoes are cooking assemble bib lettuce with tomatoe, onion and mustard inside one side.
12- Once patties are done cooking place on side of bib lettuce with the other ingredients then top with other piece of bib lettuce.
13- Take fries out of oven and place next to burger and enjoy
PM Snack - Towpath Trail Mix
(a 20 mile trail she runs when in the Cleveland area)
(pic courtesy of wfcblog)
Ingredients: 1/4c chocolate candies, 1/4c raisins, 1/4c dried cranberries, 1/4c dried blueberries, 1/4c dried pomegranete, 1/4c dry roasted almonds, 1/4c dry no-salt peanuts, 1/4c pecans, 2tbs flax seed, 1/4c pumpkin seeds
Servings: 1
1- Mix all together and eat.
Dinner - Pizza and Beer
(she is a beer aficionado and loves pizza)

(pic courtesy of Me)

Ingredients: 1 can black beans (rinsed and drained), 1 can garbanzo beans (rinsed and drained), 4 cloves garlic, 1 roma tomatoe, 1/2c mushrooms (sliced), 1/4 yellow squash sliced, 1/4 zucchinni sliced, 1/4 red pepper, 1/4 green pepper (pepper just need to be cut from entire pepper and only need one side), 1/2" thick red onion slice, vegan mozerrella cheese, 1 boboli whole wheat crust, olive oil Servings: 8 slices Directions: 1- Preheat oven to 450 degrees and place pizza stone in oven so it heats up with oven. 2- Place all the vegetables (except tomatoes) on a panini maker and grill.  If you don't have a panini press then use grill pan.  No grill pan then add 1tbs olive oil to non-stick pan and cook all veggies until soft. 3- While veggies cook place beans and garlic in food processor and blend.  While blending add in olive oil to create a black bean hummus (paste) 4- Spread black bean paste on crust and drizzle olive oil on top. 5- Cut up veggies and mix.  Once mixed place over top of the black bean paste. 6- Top with tomatoes. 7- Top with vegan cheese 8- Take pizza stone out of oven and place pizza on top. 8- Place in oven for 15-20 minutes 9- Remove from oven with cheese melted and use pizza cutter to cut into 8 slices. 10- Serve with your favorite beer.

Dessert - Key Lime Pie Smoothie
(she also loves ice cream) (recipe adapted from Hungry Girl)

Ingredients: 1c Vanilla HoneyMilk, 1/2c lime sorbet, 4tbs fresh pineapple chunks (canned is ok as well), 2tbs sugar free vanilla syrup, 3 k ey limes juiced, 10-12 ice cubes, homemade granola from up top, Whipped HoneyMilk, 2tbs sugar substitute Servings: 2 Directions: Create the Whipped Cream- 1- Get two glass bowls with the smaller one having ice in it. 2- Place 1/2c HoneyMilk into top bowl with 2tbs sugar substitute (I used Splenda with Fiber) 3- Start to whip on low and gradually increase speed until peaks are formed.  Will take longer than using heavy cream because there is not as much fat in HoneyMilk. Create the Smoothie- 1- Place all the remaining ingredients except for granola in blender 2- Blend until all ingredients are thoroughly combined Pour smoothie into glass, top with whipped HoneyMilk and then top with granola. ======================== Sarah - I hope you enjoyed the menu in your honor.  If you create any of the dishes please post pictures and your thougths on Facebook and leave comments here. Your blog is great and keep up the running.  You are an inspiration to many. Lastly, it is your turn to nominate another blogger.  If you can email me by Monday I would greatly appreciate it.

Published in Athlete's Plate
Thursday, 13 January 2011 14:00

Athlete’s Plate – January 13, 2011

Athlete's Plate - January 13, 2011
One announcement before we get into today's menu.  The announcement is Happy 5th Birthday to you Chico.  Being your step-father is challenging, enlightening, motivating, inspiring but most of all it is FUN.  Thank you and Happy Birthday.  Now don't go getting punished today ok?
Today's menu is in honor of Morgan over at CAUTION: Redhead Running.  Don't know her?  Well where have you been?  She has 430 followers and when I tell you I laughed at the blog and laughed even harder at the email exchange after I am not lying.  She signed her email to me with Red, and so I replied to her email with my own signature (Sh*t Brown Eyes and Hair!)
So let's discuss a few of the items I found out about Red:
1- Once fell out of a window.  True story.  Click here and read Rixi's #1 thing about Morgan.
2- Has a cell phone but I'm not sure if she knows how to operate it.
3- Started her blog 19 days prior to her first half-marathon and we are now coming up on her 2 yr anniversary
4- Loves Rider sandals.
5- This menu will not include broccoli, coffee, tomatoes or bacon (not my doing on the meat.)
6- She grew up on a pig you know why she won't eat bacon.
7- The Da Vinci Code is one of her favorite books
8- Moved from Orlando to Michigan in 2010
9- Wants to run 1,000 miles in 2011
10- Wants to BQ in 2011
Pre-Workout Breakfast - Good In Bed Bagel
(a favorite book of her)
pic courtesy of
Ingredients: 1 Thin Whole Wheat Bagel, 1tbs chocolate-hazelnut spread, 1tbs peanut butter
Servings: 1
1- Toast bagel
2- Spread chocolate-hazelnut spread on one side and peanut butter on the other
3- Serve with OJ (no coffee for Morgan)
This is to be eaten prior to working out in the morning
Post Workout Breakfast - Boom Boom Pow Pancakes
(one of her 20 favorite running songs)
pic courtesy of
Ingredients: 1c whole wheat flour, 2tsp baking powder, 2tbs wheat germ, 2tbs ground flax seed, 1/4c egg substitute, 2tbs unsweetened applesauce, 1c Vanilla HoneyMilk, 1/4c dried cranberries, 1oz walnuts chopped, 1 banana sliced, cooking spray
Servings: 4-6 pancakes
1- Put dry ingredients into bowl and mix thoroughly
2- Add wet ingredients and mix thoroughly
3- Add in cranberries, walnuts and banana and mix thoroughly
4- Heat up pan with cooking spray
5- Cook over low heat so the pancakes don't cook to fast and burn
6- Serve with more fruit and sugar free syrup
AM Snack - Pink Flamingo Smoothie
(do I need to explain the pink?)
pic courtesy of
Ingredients: 1 bottle of Vanilla HoneyMilk, 1oz strawberries (about 6), 1 banana, 2tbs ground flax, 1tbs Peanut Butter
Servings: 1
1- Combine all ingredients in a blender (use ice if you want it thicker or frozen strawberries) and whip smooth
Lunch - Run Friendly Farfalle
(she runs in a group 2-3x per week plus it adds in some green)
Pic courtesy of
Indgredients: 1c of dry farfalle, 5 stalks of broccoli rabe, 2 tbs olive oil, 20 pine nuts
Servings: 1
1- Bring water to a boil to cook pasta
2- Heat up 1tbs olive oil and once hot saute broccoli rabe
3- In same pan toast pine nuts (be careful as they will burn quickly.  Just looking to extract oils)
4- Combine broccoli rabe and pine nuts and set aside
5- Cook pasta to your desired consistency.
6- Drain pasta and combine with broccoli rabe, pine nuts
7- Add olive oil over the top
8- Add shaved parmesan (optional)
PM Snack - Chewybaca Cranberry Oatmeal Peanut Butter Bars
(Star Wars is one of her favorite movies)

pic courtesy of Reader's Digest

Ingredients: 1/2c whole wheat flour, 2tbs ground flax, 2tbs wheat germ, 1tsp cinnamon, 1/2c peanut butter, 1/3c honey, 1/2c egg substitute, 2c old-fashioned rolled oats, 1c dried cranberries, 1/2 cup chopped almonds, 1/2c dark chocolate chips Servings: 24 bars Directions: 1- Preheat oven to 350 degrees 2- Combine dry ingredients in one bowl (flour, flax, wheat germ, cinnamon) 3- Combine peanut butter, egg substitute and honey until well combined 4- Combine wet and dry and fold together 5- Add in oats, cranberries, almonds and chocolate chips 6- Place in 9x13 baking dish and in oven 7- Cook for 20 - 25 minutes 8- Let cool then cut into squares

Dinner - Trash Talk Tofu Tacos
(she loves passing guys during a run)

pic courtesy of

Ingredients: 12oz of firmly packed tofu, 2tbs soy sauce, 1tbs lime juice, 1tbs chili powder, 1tbs cumin, 1tbs paprika, 1tbs garlic powder, 1/4tbs cayenne, 1 bag of slaw (dry), 8 corn or whole wheat tortillas Servings: 8 Directions: 1- Rinse tofu, drain for about 5 minutes, then pat dry with paper towels. Cut into 1-inch cubes and lightly blot with more paper towels. 2- Mix soy sauce, lime juice, chili powder, cumin, garlic powder, paprika and cayenne. Add tofu and mix gently to coat cubes completely. Let stand 5 to 10 minutes, stirring occasionally. 3- In separate bowl mix cabbage with vinegar. 4- Heat non-sticking pan and place tofu in pan. Turn as needed to brown tofu on all sides, 5 to 6 minutes total. Transfer to a serving platter. Place cabbage mixture alongside. 5- Heat tortillas in a microwave oven at full power until hot and steamy, ~30 seconds. Wrap in a towel. Serve with tofu and cabbage, salsa, and sour cream. 6- Eat taco style, filling tortillas as desired. Red - I hope you enjoy the menu and found it to your style and creativity.  Please send me an email by Monday with your nomination for the next Athlete's Plate.

Published in Athlete's Plate
Thursday, 06 January 2011 17:56

Athlete’s Plate – January 6, 2011

Before we get into the nominee and the menu for today's Athlete's Plate I have two items I need to address. 1- Marathon Makeover is proud and thrilled to announce that Ada Wong is our newest Team Leader and National Spokesperson.  You will recognize her name from that show that she was on where she lost all the weight and ran a swift marathon. 2- Does anybody know of anybody or themselves have artistic talent to create a cartoonish looking Athlete's Plate as logo?  Would love to have it for my weekly installments but also for the book which should be done by next week. Thank you and now to our regularly scheduled program.

This week's Athlete's Plate is dedicated to Beth over at Discom-BOB-ulated Running.  I will first like to thank Lindsay at Chasing The Kenyans for nominating Beth.  I had been following Beth but since the nomination was able to really dig read about Beth and her escapades.
Here is what I learned about Beth in this short week so I am sure there is so much more to learn:
1- Loves Say Anything and has a dog named Lloyd.  Coincidence?
2- Enjoys Fortune Cookies for family reasons.
3- Is not afraid to discuss shaving in certain areas of the body.
4- Is buying a bike this weekend and won't call it El Diablo (that is the name of my bike)
5- Has 280 followers so you know the content is good.
6- Needs to add items to her pantry.
7- Doesn't believe that Macca is on the Breakfast of Champions and it is really Juan Valdez.
Go to her blog after seeing her menu, leave her a comment, leave me a comment and make every attempt to get your laundry on my blog very own Athlete's Plate.
Breakfast: Burrito with Canned Green Beans
Photo courtesy of
Ingredients - 1/2c egg substitute, 1c fresh green beans (leave the can in the pantry please!), 1/4c onion chopped, 1 chopped and seeded roma tomatoe, 1/4c green bell pepper chopped, 1/4c jalapeno seeded and chopped, Shredded cheese, salsa verde, 1tbs olive oil, 2 whole wheat tortillas
Servings - 2
Directions -
1- In saute pan heat oil and add green bell pepper, jalapeno pepper and green beans
2- After 5 minutes add in onion
3- After onion starts to turn translucent add in tomatoe
4- Remove vegetables and set aside.  In same pan cook eggs to your liking.
5- Heat up tortillas in microwave for approximately 20 seconds
6- Add egg mixture, vegetables and cheese to center of tortillas
7- Wrap up mixture like a burrito and place on plate
8- Cover burritos with salsa verde and cheese
9- Place in microwave and melt cheese
AM Snack - Florida Orange Jam and Chocolate-Hazelnut Spread 'Turnovers'
Picture courtesy of
Ingredients - 2 whole wheat tortillas, 2 tbs chocolate hazelnut spread, 2 tbs orange jam
Servings - 1
Directions -
1- Warm up tortillas in microwave to get them soft
2- Spread 1tbs of chocolate hazelnut spread and orange jam on each tortilla
3- Fold tortilla in half and then half again (so it looks like picture)
4- Back in microwave for 10 seconds
Optional to add slivered almonds to the spread before folding
Lunch - Life of {Pizza} Pi

Picture courtesy of

Ingredients - 1 whole wheat crust (Boboli works fine -- or you can use a whole wheat pita), low-fat ricotta cheese, 1/2 green pepper, 1/2 red pepper, 1/2c broccoli, 1/2 red onion, 2 roma tomatoes sliced, 1/2c black pitted olives, jar of artichoke hearts (drained and rinsed), 1 tbs olive oil
Servings - 2
Directions -
1- Pre-heat oven to 450 degrees
2- Place vegetables on baking sheet (peppers, broccoli, onion, tomatoes) and drizzle olive oil over
3- Bake for 15 minutes so that they get slightly charred
4- Chop veggies into bite size pieces
5- Spread thin layer of ricotta cheese on crust
6- Place veggies on top including olives and artichoke hearts
7- Place back in oven following directions on crust (typically 15 to 20 minutes)
If you have one use a pizza stone so that the crust gets crunchy
PM Snack - Iced Cappuccino
(remember the coffee comment above)
Phote courtesy of
Ingredients - 4 oz. Decaf Irish Cream Espresso (may substitute any flavor decaf espresso), 7 oz. steamed Coffee Flavored HoneyMilk, 2 tbsp. non-fat whipped cream, Splenda sweetener to taste Servings - 1 Directions -

1- Prepare espresso and steamed milk with cappuccino machine. 2- Combine espresso, steamed milk, and desired amount of sweetner in a heat safe container. 3- Refrigerate. 4- When ready to drink, stir chilled ingredients, pour over ice, and add dollop of whipped cream.

Dinner - Black O. Bean Hummus Pot Stickers with Spicy Slaw
(the pot stickers are my take on Fortune Cookies)

Ingredients - 1 can of black beans (drained and rinsed), 1 can of garbanzo beans (drained and rinsed), 3 cloves of garlic (more or less for your taste), 1 bag of cole slaw without dressing, 1 jalapeno (seeded and chopped), 2 roma tomatoes chopped, 2c of broccoli, Juice of 1 lemon, wonton wraps, 2 tbs olive oil for pot stickers, olive oil for hummus, bowl of water Servings - Plenty Directions - 1- In food processor combine beans and garlic.  Begin processing then add olive oil slowly until you reach the consistency you like for your hummus. 2- In center of each wonton wrapper add 1 tbs of hummus.  Place water on edge of wonton with finger then fold over to seal and set aside until you have made all of the pot stickers you are going to eat that day. 3- Add tomatoes, jalapenos and lemon juice to slaw and set aside. 4- Heat up 1tbs of olive oil and begin to cook the pot stickers in batches.  Add olive oil as needed to each new batch.  Cook the pot stickers until they are browned on all sides. 5- Place pot stickers on plate and add a side of slaw. Beth - I had a great time going through your blog and learning more and more about you.  It was a pleasure to create this menu and I hope you enjoy it. For those of you following please leave comments here and at Beth's site to get yourself nominated for the next installment of the Athlete's Plate.


Published in Athlete's Plate
Thursday, 30 December 2010 17:08

Athlete’s Plate – December 30, 2010

Athlete's Plate - December 30, 2010
This is the last Athlete's Plate of 2010 and it is perfect to end the year with a menu dedicated to Lindsay from Chasing the Kenyans.  If you have not been to her blog, go but not until you are done reading all of my posts, then go as fast as you can.  Lindsay is an extremely funny person.  She is creative in an artsy way.  She can draw, she can rap, she makes videos, she can move boxes from cubicle to cubicle.  But most of all she can run.  That name (Chasing the Kenyans) is no joke.  Lindsay is fast and determined.  Don't believe me?  How about the fact that she grades herself every month based on her workouts.  That is really holding yourself accountable.
So, Lindsay, my fellow HoneyMilk drinker this menu is just for you.  I hope you enjoy it and I hope that J makes the dishes for you.  I also hope that your Dad can get through another season of rooting for the Mets and if he needs a shoulder to cry on he can have mine.
Breakfast - KENYAN Ugali Breakfast

Ugali is essentially a polenta cake made with cornmeal, water and milk.  Ugali is typically served as a side dish to meat and vegetables This is my version of Ugali. Ingredients: 1/6c of cornmeal for polenta, 1/2 cup of HoneyMilk, 1tbs Paremesan Cheese, 1 slice of whole wheat toast, spinach, 1 slice of tomato, 1 egg, balsamic vinegar, 1tbs olive oil, cooking spray Servings - 1 Directions: 1- To make the Ugali bring the HoneyMilk to a boil, slowly stir in the cornmeal and parmesan cheese.  Continue to stir until it all combines together.  It will be slightly grainy, but will be creamier than just water. 2- Remove Ugali from the heat, form into a cake and set aside. 3- Spray a pan with the cooking spray and cook your egg.  I made it over hard so that the yolk wouldn't dribble everywhere, but make it to your liking. 4- Toast the 1 slice of Whole Wheat Bread 5- Heat the olive oil in a pan and once hot add the polenta cake and cook so that the cake holds together. 6- I used a can but you can use a cookie cutter or some other device to cut the bread, cut the polenta cake and egg. 7- Now stack.  Bread, Polenta Cake, Spinach, Tomatoe, Egg 8- Drizzle with balsamic vinegar 9- Serve with coffee, tea or a glass of HoneyMilk.

AM Snack - Frugal Fitness Bars
(This comes from Lindsay's use of 50 cent sneakers and $12 sweatpants)

Picture courtesy of

Ingredients - 1 mashed banana, 1 1/2 cups dry oatmeal, 1 tbls ground sunflower seeds or flax seed, 1 tbls whole wheat flour, 4 scoops vanilla protein powder, 3/4 cup peanut butter, 1/4 cup olive oil, melted, 1/4 cup raisins, 1/4 cup Vanilla HoneyMilk, 1/2 cup chocolate chips

Servings - 12 Directions - 1- Mix all ingredients together in bowl. Pour into 9x12 Baking Pan 2-Place the pan in the freezer for at least 2 hours and store in baggie. 3-Thaw slightly before serving. Another alternative is to pour into a muffin pan and then you won't have to cut them.

Lunch - Creative Couscous and Veggies
(Samples of Lindsay's creativity can be found here and here)
Phote courtesy of
Ingredients - 1 zuchinni, 1 yellow squash, 1 eggplant, 1 green pepper, 1 red pepper, 1 onion, cooking spray, 1c water, 3/4c uncooked couscous, 1tsp hot pepper sauce, chopped fresh cilantro, 3/4c cherry tomatoes halved
Servings - 4
Directions -
1- Cut vegetables (not tomatoes) lengthwise and grill or roast or saute
2- Once cooked, cut vegetables into bit size pieces
3- Bring water to boil
4- Stir in couscous and then add hot pepper sauce, salt, pepper
5- Remove from heat and let stand for 5 minutes then fluff with a fork
6- Add in cilantro and tomatoes and vegetables
7- Serve and enjoy
(Hopefully after today Lindsay's diet will include more than M&Ms)
Photo courtesy of
Ingredients - 2 1/2 cups old fashioned oats, 1 cup whole wheat flour, 1 tsp baking soda, 1 tsp vanilla extract, 3/4 cup shredded coconut, 4 oz applesauce, 2 1/2 tbsp flaxseed, 1/4 cup honey, 1/3 cup packed brown sugar, 2 oz chopped pecans, 2 oz slivered almonds.
Servings - 24
Directions -
1- Preheat oven to 325 F. Lightly grease one 9x13 inch pan.

2- In a mixing bowl combine the oats, flour, baking soda, vanilla, applesauce, flaxseed, honey and brown sugar. Stir in nuts and coconut. 3- Lightly press mixture into the prepared pan. Bake at 325 F for about 20 minutes. 4- Let cool for 10 minutes, then cut into bars. 5- Let bars cool completely in pan before removing or serving.

Dinner - FIRETRUCK Roasted Tomato/Sweet Potato Fries with Polenta/Mushroom Burger

Ingredients - 1 portabella mushroom, 1 polenta cake (see recipe above), 1/2 sweet potato, 5 round slices of yellow squash, 1/4 onion sliced in length pices, 1 clove garlic, 1/2 can of fire roasted tomatos, spinach, 1 tomatoe slice, 1/2 avocado, handful of olives, 1tbs olive oil Servings - 1 Directions - 1- Mince garlic, cut onion into long slices, cut sweet potatoe into chuncky fries, slice yellow squash into 5 rounds 2- Heat olive oil in saute pan.  Once hot add onion and sweet potatoe 3- After 5 minutes add in yellow squash and garlic.  Cover and let cook for 5 more minutes 4- Add in 1/2 can of fireroasted tomatoes and cover and cook for 5-10 minutes until sweet potato is soft 5- Grill portabella mushroom until it is soft but firm. 6- Saute your polenta cake so that it browns on both sides. 7- Place mushroom on plate and top with polenta cake 8- Place sweet potato fries on side 9- Finish with a small spinach salad of spinach, tomato, avocado and olives Lindsay - I hope you enjoy the menu.  And don't forget you need to nominate somebody for the next edition.  Please email me on Monday with that name.  For those of you looking for a menu for me to create for you leave me the most glowing message of my blog and menu then go to Lindsay's and do the same.  Yes bribes work, but more than money (maybe not) we want to be buttered up. Thank you for reading. ----------------------------------------- Athlete's Plate announcement: I have decided to create a book of recipes from this past quarter of 2010.  It will include only my recipes and not those that I borrowed from other sites.  I will post once the book is ready for you to get, and I will do this each quarter with recipes so that you don't have to scroll through the blog to find your favorite recipes. One thing I ask is that if you make a recipe let me know how it came out for you.  What you liked, didn't like, etc?  And if you change it in anyway let me know.  I love experimenting with food and from your ideas I can get more creative.

Published in Athlete's Plate
Thursday, 23 December 2010 18:18

Athlete’s Plate – December 23, 2010

Athlete's Plate - December 23, 2010
This week the Athlete's Plate is dedicated to Marlene over at Mission to a(nother) Marathon.  Beth from Shut Up and Run nominated her and I am glad that she did.  I had not been following Marlene so it led me to stalk follow another blog.  It is choc(olate) full of great inspiration, pictures and stories.
Here is what I was able to find out about Marlene while perusing her blog:
1- From Canada
2- Began her running career essentially in 2007 and has since been pounding the pavement to the tune of (at last count) 35 races which include 4 marathons.
3- Has lost 12.2 lbs since November 1st but she isn't counting.
4- Her husband runs as well
5- Has 491 followers (go say something nice to her now so she nominates you.)
6- Doesn't run in your normal running gear all the time (M&Ms, Colored Stockings)
She is an inspiration to all of us.  Go check out her blog and start following.
Breakfast - Tim Horton's Hears A Who! Green Eggs and Canadian Bacon (Ham) -- Dr Seuss 
Ingredients: 1/3c Egg Substitute, 2 tbs Salsa Verde, Handful of spinach, Vegan Cheese, Whole Wheat Tortilla, 1 slice Canadian Bacon (not shown in pic)
Servings - 1
1- Heat up tortilla in microwave for 20 seconds to get it soft.
2- Place spinach on top of tortilla
3- Cook egg substitute in non-stick pan
4- Place egg in middle of tortilla
5- Top with vegan cheese
6- Top with Salsa Verde
7- Place in microwave for 20 seconds so cheese melts.  Anything longer and the spinach will let out a lot of water so even if the cheese isn't fully melted it will still taste great.
Serve with coffee and away you go.
AM Snack - Bathroom Changing Crunchy Oatmeal Bars
(recipe courtesy of
Ingredients: 3 1/2 cups regular oats, uncooked, 1/2 cup flaked coconut, 1/2 cup sliced almonds, 1/2 cup wheat germ, 1/4 cup coarsely chopped cashews, 1/4 cup coarsely chopped pecans, 1/4 cup sesame seeds,

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
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.

Lunch - Festivus Mulligatawny Soup (Seinfeld reference)
(Recipe courtesy of

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.


PM Snack - Pretty In Pinto Bean Pink Quesadillas

Ingredients- 2 whole wheat tortillas, black & pinto bean spread, vegan cheese, spinach, mushrooms, avocado
Servings - 1
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

Dinner - Grilled Chicken with Quinoa and Dried Fruit
(go to this link for reference)

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.

Published in Athlete's Plate
Thursday, 14 April 2011 13:02

The Athlete's Plate - April 14, 2011

 cannot tell you how excited I am about putting this menu together.  When Jessica of Blond Ponytail nominated this person I immediately went to work on the menu.  I read their blog and comment all the time.  I have exchanged Twitter messages, emails, Facebook posts, and Blog comments.  I have even spoken to this person on the phone so my excitement cannot be measured right now. It is with pleasure that I bring you the:



Breakfast: Honey Stinger Waffles

 Ingredients: 1 Van's Organics Flax Waffle, 1/2 medium banana, 1/2tbs almond butter, 1tbs chia seed, 1 tbs honey, 1tsp pumpkin pie spice Servings: 1 Nutritional Information: 322 calories, 14g Fat, 50g Carbs, 5g Fiber, 6g Protein Directions:

  1. Heat waffle in toaster to one level above normal as you want these to be crunchy since no fork or knife is involved.
  2. Spread the almond butter then top with the banana sliced.
  3. Sprinkle the honey on top of the bananas and finish with the pumpkin pie spice.
  4. Enjoy with coffee or for BDD Crystal Light Wild Strawberry

Check out this recipe if you want to make your own waffles.  

AM Snack - Not Power or Clif Bars but Diesel Bars

Ingredients: 1/3c Agave Nectar (Vanilla), 1/2c Earth Balance Buttery Spread, 1/2c Almond Milk, 1/2c Almond Butter, 3c Rolled Oats, 1/2c raisins, 1/4c dried fruit, 2Tbs Wheat Germ, 1Tbs Flax Seed, 1/4c unsweetened coconut Servings: 12 Nutritional Information: 293 calories, 16g Fat, 32g Carbs, 5g Fiber, 6g Protein Directions:

  1. Mix agave nectar, butter and milk in a saucepan. Bring to a boil. Take off of heat.
  2. Mix remaining ingredients in a large bowl.
  3. Add the heated mixture to the ingredients in the bowl and mix well.
  4. Spread into an 8 x 8 inch pan.
  5. Refrigerate. Cut into small bars.
  6. The bars stay fresh in the refrigerator for week, but can also be frozen.


Lunch - Red 'Hot' Wraps with Spinach

Ingredients: 3 oz of Tempeh (crumbled), 1/2 jalapeno (seeded and diced), 1 cup spinach, 1/4c red onion, 1/4c avocado, 1/4c carrots (julienned), Goat Cheese Spread (recipe follows), 1 large spinach tortilla Servings: 1 Nutritional Information: 486 calories, 23g Fat, 54g Carbs, 10.5g Fiber, 25.5g Protein       Directions:

  1. To make goat cheese spread take 2 oz of goat cheese and same amount of soy milk.  Whisk together and add chopped chives.  Set aside.
  2. Place tempeh in a pan with enough water just to cover.  Bring to a boil and let simmer for 15 minutes.  Once done drain the water and then cook tempeh in same pan for 5 minutes.
  3. Spread goat cheese on tortilla
  4. Place tempeh down first then remaining ingredients.
  5. Fold sides over the top then roll tight.
  6. Cut in half and enjoy.


PM Snack - Flour or Flower-less Oatmeal Cookie

 Ingredients: 1/3c Earth Balance Buttery Spread, 1 1/2c Rolled oats, 1/2c Turbinado, 1/4c Brown sugar; scant, firmly packed,  1/8tsp Salt, 1tsp Vanilla extract, 1 Egg Servings: 9 (makes 18 cookies) Nutritional Information: 344calories, 12g Fat54g Carbs, 3g Fiber, 5g Protein Directions:

  1. Melt the butter and set aside to cool.
  2. Place oats in a medium-sized bowl. Stir in both sugars and the salt and blend to break up any lumps.
  3. In a separate bowl, whisk together the melted butter, vanilla and egg.
  4. Stir this into the oat mixture, mixing with your hands or a large wooden spoon to work in the ingredients.
  5. Form into a large ball of dough. Chill the dough 20 minutes. Preheat oven to 350 degrees.
  6. Prepare a baking sheet by lining with parchment paper. Form the chilled dough into 1-inch balls and flatten down very slightly on the baking sheet.
  7. Bake for 13 to 17 minutes or until the edges are nicely browned and the tops of the cookies are medium golden in color.
  8. Cool well on the baking sheet (about 10 minutes)


Dinner - Trash Talk Tempah Taco Dinner

Ingredients: 6 oz tempeh (crumbled), 1 jalapeno (seeded and chopped), 1/4c red onion (chopped), 1/4c black beans (drained and rinsed), 1/2c zucchini (chopped), 1/4c shredded vegan cheese, 3Tbs Salsa Verde, 2 chipotle peppers (seeded and chopped), avocado, 12 corn tortillas, 2c spinach, 1tsp cumin, 1tsp paprika, 1tsp dried oregano Servings: 12 (serving size 2 tacos) Nutritional Information: 300 calories, 11g Fat, 39g Carbs, 6g Fiber, 17g Protein Directions:

  1. Place tempeh in a pan with enough water just to cover.  Bring to a boil and let simmer for 15 minutes.  Once done drain the water and then cook tempeh in same pan for 5 minutes.
  2. Add beans, zucchini, red onions, jalapeno, chipotle peppers and spices and cook for 5-7 minutes or until zucchini and onions start to soften
  3. Add in salsa verde and cook until sauce thickens
  4. Place tortillas in a damp paper towel and place in microwave for 15-20 seconds to soften
  5. Place spinach on tortilla along with slices of avocado
  6. Pour mixture onto spinach and top with cheese
  7. Add your favorite hot sauce to the tacos

  Nutritional Information of Menu: 1743calories, 77g Fat, 227g Carbs, 28g Fiber, 59g Protein (I left enough room for a dessert of your choosing) Nutritional Breakdown of Menu: 49% Carbs, 13% Protein, 38% Fat   BDD - I hope you enjoy this menu and that it brings back memories of your weekly ramblings.  I had a great time going back in time and re-reading all your motivating and inspiring posts.  Keep doing what you do because you have a bigger impact on the blogging endurance athlete world than you can imagine. You have two weeks to nominate another blogger as there will be a guest chef next week for The Athlete's Plate

Published in Athlete's Plate
Thursday, 21 April 2011 15:52

The Athlete's 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 tostart scouring their site and getting inspired. Thank you Chuck for standing in for me.  

Oatmeal (Bike/Run) Brick   

  • 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 carb

  • 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  

  • 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    

  • 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  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 

  • 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... : )        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.

Published in Athlete's Plate
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