Thursday, 14 July 2011 14:16

Athlete's Plate - July 14, 2011

The Athlete's Plate is back to feature another awesome blogger but before I give accolades don't forget that my very own athlete's plate was featured last week in pictures.  To see what I typically eat click [HERE] and then come back to read this menu. This blogger is flat out hilarious.  Every time I see her on Twitter I smile and prepare myself to laugh.  Her sense of humor is spot on and she does not allow life to get in the way of her having a good time.  There are snarky comments.  There are one word tweets.  The list goes on and on.  Her blog is real and so is she.  I have the feeling that if we ever cross paths in person that I would have tears rolling down my face from laughter. I am talking about none other than Katie from Run This Amazing Day.  If you are on Twitter (and if you're not....uhm why not?) then click here and start following her and then just re-tweet everything she says to me so I don't miss any of the laughter. UPDATE:  I wrote this last night and informed Katie via email that she was going to be featured today, and this morning I got an email in return that told me to read her blog today because she had an announcement.  Now I don't want to prevent you from going to her blog and reading the announcement or from finishing this menu but I can say this: I AM BOTH FIRED UP AND HAVE GOOSE BUMPS AT THE SAME TIME.  What an amazing announcement and I am so happy to have gotten the opportunity to connect with Katie via blogs and twitter.  Katie - You are awesome. Katie - I hope you enjoy this menu and laugh at how I put this together for you. 

Breakfast - Football French Toast

Ingredients: 2 slices Ener-G Brown Rice Bread, 1/4c HoneyMilk, 1 flax egg (1Tbs ground flax seed, 2-3 Tbs warm water), 2tsp cinnamon, 2Tbs Cherry Preserves, Choice of Fruit, 1tbs olive oil, Agave Nectar/Maple Syrup/Honey Servings: 1 Directions:

  1. Whisk HoneyMilk, Flax Egg and Cinnamon
  2. Dip bread into mixture and coat on both sides
  3. Heat olive oil and then add both slices of coated bread
  4. Cook on both sides until golden brown
  5. Serve with side of fruit and topped with cherry preserve and sweetner

AM Snack - Hoodie Hash Brown Omlette Cupcakes

Ingredients: 6 eggs, 4 asparagus spears (chopped), 1/4c mushrooms (chopped), 1/4c carrots (shredded), 1/4c onion (diced), 1 jalapeno (seeded and diced),  1/4c mozzarella cheese, 1 sweet potato Servings: 4-5 Directions:

  1. Preheat oven to 375*.
  2. Peel the sweet potato and then grate into a bowl.
  3. In a separate bowl whisk the eggs and then add in all vegetables and combine well.
  4. Spray 9 muffin slots with cooking spray.
  5. Place the grated sweet potato into the muffin tin evenly in all 9 cups.
  6. Pour egg mixture in each muffin tin until just to the top of the pan.
  7. Set in oven and bake until eggs set (approximately 20-25 minutes)
  8. Allow to cool a bit before removing.
  9. Serve 2-3 with tabasco sauce.

Lunch - Grilled Cheese

Ingredients: 2 slices ezekiel bread (thawed), 2 slices vegan cheese (swiss), 2 slices of roma tomato, 4 pieces of tempeh bacon (recipe here), 1Tbs Earth Balance Buttery Spread Servings: 1 Directions:

  1. Place a bit of the Earth Balance spread in the four corners of one slice of bread and place butter side down in pan and turn on heat.
  2. Place one slice of cheese, topped with tomato and tempeh bacon then other slice of cheese.
  3. Place the remainder of the Earth Balance spread on the other slice of bread (in the four corners) and top with butter side up.
  4. Once the bottom slice is golden brown flip over and cook on 2nd side (approximately 5 mintues) until golden brown.
  5. Remove from pan and slice in half to serve.

PM Snack - Dirt Pudding (recipe courtesy of

Ingredients: 1 pkg Oreo cookies (crushed), 1 bottle HoneyMilk Vanilla, 1pkg chocolate instant pudding mix, 8oz cool whip topping (thawed) Servings: Directions:  

  1. Put cookies into a sealable bag and close tightly.
  2. Using a rolling pin, roll and crush the cookies until crumbly. Set aside.
  3. Pour the milk and chocolate instant pudding mix into a large bowl.
  4. Whisk well until all of the pudding mix is dissolved.
  5. Let stand 5 minutes.
  6. Add the Cool Whip and 1/2 of the crushed cookies.
  7. Stir until well blended.
  8. Place a large spoonful of crushed cookies into the bottoms of the plastic cups.
  9. Add the pudding mixture on top of that until the cups are 3/4 full.
  10. Add 1 large gummy worm so that it is half in the cup and half hanging out of the cup.
  11. Spoon in more crushed cookie around the worm to hold it in place.
  12. Can top with Cool Whip if desired.
  13. Serve chilled.

Dinner - Penne Vodka Without Cream

Ingredients: 8oz Einkorn Penne, 1 15oz can diced tomatoes, 1 8oz can tomato paste, 1 pinch crushed red pepper, 1 container plain greek yogurt, grated parmesan cheese, 2oz vodka Servings: Directions:

  1. Bring pot of water to boil and add in einkorn pasta and cook for 13 minutes.
  2. In a pan heat up 1Tbs olive oil and add in diced tomatoes and tomato paste.
  3. Sprinkle in Italian Seasonings and allow to cook water out.
  4. Once water begins to cook out add in vodka and cook down to remove the alcohol.  If doing over an open flame remove from stove top and add vodka then place back so as to avoid flames.
  5. Once vodka has cooked down add in greek yogurt and combine well.
  6. Sprinkle in crushed red pepper and allow to simmer but not boil.
  7. After pasta is done cooking, strain and add directly to sauce.
  8. Plate and serve with parmesan sprinkled on top (feel free to add basil as well.)
Katie - I hope this menu is something that would knock your socks off.  I truly enjoy reading your posts and your tweets.  It is a day of laughter every time I come across your words.  Keep being you.  Now, your one task is to nominate a blogger for the next menu.
Published in Athlete's Plate
Thursday, 07 July 2011 16:29

Athlete's Plate - July 7, 2011

The Athlete's Plate menu is taking the week off this week.  I have been running on fumes for the past few days because of the workouts that my coach has been putting me through and work has been a killer, but this has been a great week. If you follow me on Twitter you will know that on Wednesday I did 4+ hours of training with 2800y of swimming followed by 1 hour of running and topped off with 2 hours of cycling.  I did it all before work so I could enjoy my day working and not worry about getting in that last workout.  By 6pm on Wednesday my brain was fried and I logged off of all electronic devices. Today I had another day of Swim, Bike, Run but this one also included a strength set.  This morning I had 3400y of swimming followed by 1 hour of cycling and 20 minutes of running which does not sound bad, except that the cycling included a 10k TT and the run was not just 20 minutes of skipping but 20 minutes at my 10k pace.  #thinkSPEED was in full effect today. Remember just two short paragraphs ago I said work has been a killer but it has been a great week as well?  I can say this because I sold the 2nd largest package in company history, have the largest package out as a proposal, and am looking at closing two to three deals today and that does not account for the prospecting that I have done.  If you or somebody you know is looking to launch a social media marketing campaign contact me because our barrier to entry is low but we do a great job. Anyway, back to the subject at hand.  Tonight Karen and I have decided is going to be date night (for Kevin - unfortunately Grey's is not new) so I will  be making homemade pizza for us.  Now, since we can never agree on the toppings I will end up making the pizza split in half with topping for Karen on one side and the topping for myself on the other. Karen has been asking (ok more like begging) me to make Naan Pizza for her with Figs and so I have decided I am going to make her half with figs, gorgonzola, arugula and walnuts with a sprinkling of honey on top. On my side I was originally going to go with sauteed mushrooms, red onions, garlic, chipotles and then topped with thinly sliced tomatoes and olive oil.  The tomatoes would crisp up in the oven at 450* and just be oh so tasty. But that is when I came across the following recipe that was on the site of one of my favorite chefs.  I am a huge fan of Marcus Samuelsson from watching him on Food Network.  He has a great story and all his food is spot on.  There is never a slip up with him and he believes in cooking healthy and makes a majority of his dishes vegetarian, which is not something you ever see on Food Network. Side note here:  One of my biggest pet peeves of TFN is that there is not ONE vegetarian cooking show.  Not ONE.  I mean there is a health crisis in this country with over 75% of American being considered obese and yet all I see is Paula Dean and mountains of butter, Rachel Ray telling people items are healthy as her portions are the size of Rhode Island, and while I love Guy Fieri and Diners, Drive-Ins and Dives the food that he showcases and is eating is loaded with unhealthy items. Back to our regularly scheduled program:  So after finding the following recipe on his site I am torn.  I made a sandwich for lunch yesterday that has those ingredients above but was served on toasted ezekiel bread with a avocado, tomatillo, chipotle spread, a fried egg, broccoli sprouts and tempeh bacon. So I am going to ask you, the reader to choose what I make on my side of the pizza tonight.  Voting will close at 4pm CST so I can get the ingredients, go to the gym and get a strength session in and then home to cook.  I will post pictures of the pizza on my Facebook  (click now to see this mornings recovery breakfast pictures) page tonight/tomorrow morning for you to see the final product. ===================== MAY 2, 2011

FIVE INGREDIENT COLUMN BY LINDSAY HUNT In the beginning of the 20th century, American women spent an average of 30 hours a week in the kitchen. In the 21st century, that number has decreased to an average of 5.5 hours for women, and 4.4 hours for employed women.
Photographer: Lindsay Hunt
That’s not a lot of time to prepare healthy food at all! How do you cope with the fast pace of contemporary life and still find time to make nutritious dinners? This is a daily struggle for millions of Americans, to which I’m not immune. Solutions include simple sautées of vegetables, cut quickly and cooked while apot of whole-grains cooks on a back burner. Sometimes it’s even a dinner of scrambled eggs and toast. All of these are valid options for weeknight dinners – they’re healthy, inexpensive, and delicious.
Photographer: Lindsay Hunt
But what if you want something not only healthy, but special, too? In this case, I take a short cut and buy one ingredient pre-made. For less than 2 dollars I bought frozen whole-wheat pizza dough from my local grocery store. I defrosted the dough in the refrigerator during the day at work, and then all I had to do upon returning home was sauté some kale and slice some delicious mozzarella. If you’re super short on time, try one of these Healthy Pizza Options in New York City.
Serves 2-4 1 batch whole-wheat pizza dough (store-bought or homemade) ¼ cup olive oil, divided 1 bunch curly kale, ribs removed and cut into 1-inch slices Salt, to taste Freshly ground pepper, to taste Whole-wheat flour for rolling 4 ounces buffalo mozzarella, cut into ½-inch slices Optional: Crushed red pepper flakes, for garnish 1. 3-4 hours before baking, defrost the pizza dough in the refrigerator. 2. Preheat the oven to the highest temperature. 3. Heat a large saute pan over medium-high heat and add 1 tablespoon of the oil. Add the kale to the pan and toss to coat in the oil. Season with salt and cook until wilted and tender. When cooked, season with freshly ground pepper. Set aside. 4. Dust a clean work surface with flour, and roll the dough out until ½-inch thick. (It may help to stretch the dough in the beginning with your hands.) 5. Transfer the dough to a baking tray and turn on the broiler. 6. Brush with olive oil and place the tray under the broiler. Broil for 5 minutes and remove from the oven. 7. Top the dough with the kale and distribute evenly. Lay the slices of mozzarella on top of the kale, and season with salt and freshly ground pepper. Bake in the preheated oven for 10-15 minutes until the dough is fully cooked and the cheese is melted. 8. Place the tray under the broiler again until the cheese is golden and bubbly. 9. Serve hot, with crushed red pepper flakes, if desired. [caption id="attachment_2994" align="aligncenter" width="490" caption="Kale and Mozzarealla Pizza"][/caption] [polldaddy poll="5214044"]    
Published in Athlete's Plate

My sweet tooth has been raging since last Thursday.  How do I know it was Thursday?  It is because I was so beat after the Disco Triathlon and had no recovery with a full week of training that on Thursday I collapsed.  I took a nap mid-day and when I woke up there wasn't a food I did not want to consume.  I found my step-sons M&Ms and those poor little candies did not stand a chance.  I woke up in the middle of the night and went and took out the Nutella and spread it on thick onto a banana.  My body was craving carbs and worse yet it was looking for chocolate from a wrapper. I thought to myself that weekend that I need to control the cravings and the ingredients and still hit that sweet tooth spot.  Maybe even make a candy that had some protein in it as well and that is when the package of Reese's Peanut Butter cups were staring me in the face.  I am a big fan of this candy as I pretend that the peanut butter in them compensates for the chocolate.  It's a mind game you know. I started to think that there was a better way to make this product and have it be made with a lot less ingredients and a way to get the kids involved as well.  I broke down the candy into two parts:  1) Chocolate 2) Peanut Butter.  Seemed simple but I wanted my chocolate to shine and not just be chocolate and that is where the chocolate flavor of HoneyMilk came into this recipe. Here is the recipe to Baha's Chunky Almond Butter Cups: Ingredients: 150g + 150g Dark Chocolate Chunks, 4oz +4oz Chocolate HoneyMilk, 12Tbs Chunky Almond Butter Servings: 12 Directions:

  1. Line a muffin tin with cupcake foil and set aside
  2. Bring a pot of water to a boil and place a glass bowl on top.  Make sure the glass bowl does not touch the water.
  3. Put 150g of dark chocolate chunks into glass bowl and allow it to begin to melt.
  4. Once chocolate starts to melt add in 4oz Chocolate HoneyMilk and stir until chocolate is completely melted and has a nice shine to it.
  5. Remove from heat and begin to fill cupcake liners with ~3 Tbsp of the chocolate.
  6. After chocolate has lined bottom of cupcake liners place 1Tbsp of chunky almond butter in middle.
  7. Repeat steps 3 through 5 except you are now covering the chunky almond butter with the chocolate.
  8. Place muffin pan in freezer until chocolate hardens or approximately 45 minutes.
Enjoy this sweet treat for breakfast after a run or in the evening with a glass of your choice of milk.
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Published in Athlete's Plate
Thursday, 23 June 2011 12:18

Athlete's Plate - June 23, 2011

Today's nominee is somebody that I have a lot of respect for.  I have exchanged a number of emails with this person prior to the nomination so I was excited when Allison sent me the email.  This blogger is fast, and I mean fast.  He has qualified for Boston and I believe he can go faster because he works at his craft.  He does not take his ability for granted and keeps working at it and I admire that. This week's Athlete's Plate is in honor of Jim Weatherly of 50 after 40.

Breakfast #1 (Pre-Workout) - The Natural Peanut Butter and Rice Cakes

 Ingredients: 1  brown rice cake, 1tbs peanut butter, 1/2 medium banana (sliced) Servings: 1 Directions:

  1. Spread peanut butter on top of rice cake
  2. Slice banana on top
  3. Serve with 4oz of coffee and a glass of orange juice


Breakfast #2 (post-workout) - The Sandlot Scrambled Eggs

 Ingredients: 2 eggs, 1/4c  red onion (chopped), 1/4c mushrooms (chopped), 1/4c green bell pepper (chopped), 3oz feta cheese, 1 slice Sesame Ezekiel Bread (toasted) Servings: 1 Directions:

  1. Heat non-stick pan with cooking spray
  2. Whisk eggs while pan heats
  3. Drop eggs into pan.  After they begin to set a bit add in vegetables.
  4. Cook for 2 more minutes and add in feta cheese.
  5. Serve with toast, decaf and water

AM Snack - Moneyball Broccoli Salad

 Ingredients: 1c Broccoli Florets (steamed), 1/4c slivered almonds, 1/4c red onion (sliced thin), 1/2 medium orange (segments), Juice from the orange
Servings: 1
  1. Steam or Blanch the broccoli to your desired crunchiness (don't let it get too soft thought)
  2. In a medium bowl combine all the ingredients and lightly toss

Lunch - Field of Dreams Dumplings

Ingredients: 6 wonton wrappers, 1/2c red bell pepper (diced), 1/2c red onion (diced), 1/2c black beans (rinsed and drained)
Servings: 1
  1. In heated pan cook vegetables and beans and set aside to cool.
  2. Layout wonton wrappers and place vegetable mix in the center.
  3. Fold wrapper together and with a touch of water seal the wonton.
  4. Place wonton in steamer and steam for 10 minutes.
  5. Heat 1tbs of olive oil in pan and cook wonton to a crispy exterior.

PM Snack - Tommy Boy 'Tortilla' Chips and Guacamole

Ingredients: 2 whole wheat pitas, 1 avocado, 2 medium tomatillos, 2 chipotle peppers in adobo (seeded), 1/2c red onion (chopped), 1/2c cherry tomatoes (quartered), juice of one lime juice
Servings: 1
  1. Pre-heat oven to 400*
  2. Cut pita into triangles (like tortilla chips) and place on baking dish
  3. Spray pita wedges with cooking spray and place into oven to bake for 10-15 minutes.
  4. In a blender add avocado, tomatillos, chipotle blenders and blend
  5. In a medium bowl fold the lime juice, onion and tomato into the avocado mixture
  6. Remove chips from oven and serve with guacamole on the side

Dinner - Be Great Today Tortellini

 Ingredients: 3/4c tortellini, Bunch of Spinach, 1/2c almonds, Olive Oil, 1/2c cherry tomatoes (quartered)
Servings: 1
  1. Bring water to a boil and cook tortellini per package instructions
  2. In a blender add spinach and almonds and blend while drizzling in olive oil.  Blend until your favorite consistency.
  3. In bowl add tortellini and pesto, then fold in cherry tomatoes.
  Jim - I hope you enjoy this vegetarian menu and that it hit on all your favorite items.




Published in Athlete's Plate
Thursday, 16 June 2011 13:21

Athlete's Plate - June 16, 2011

I hope you like the new logo.  Rita Barry of Fitblogger did a great job and I cannot thank her enough.  A quick not to let you know that I am the Food/Nutrition Editor of Fitblogger so if you have a post that you want featured on the site please email me at This email address is being protected from spambots. You need JavaScript enabled to view it. This week I am featuring a person that is near and dear to my family.  We have become good friends with this person and we are always wondering what she is up to and looking to find ways to get together for training or eating. It is my pleasure to announce The Athlete's Plate in honor of Allison from Just Tri And Finish.

Breakfast - White Rock Marathon Walnut Waffles

 Ingredients: l cup unbleached whole wheat flour, 2 teaspoons aluminum-free baking powder, 1/4 cup organic sugar, 1 cup honeymilk, 1 teaspoon vanilla, 1 Egg, , 1 tablespoon lukewarm water, 2 tablespoons canola oil, 1/4 cup sugar-free applesauce, 1/2 cup finely chopped walnuts, 1/2 cup chopped dried cranberries, 1/2 teaspoon cinnamon, 1/4 teaspoon nutmeg, 1/8 teaspoon cardamom (optional) Servings: 5 Directions:

  • Combine all the dry ingredients in a mixing bowl:  flour, baking powder, vegan sugar, cinnamon, nutmeg and cardamom.  Mix well.
  • In a different bowl, combine the egg, water, oil, vanilla and applesauce.
  • Add the wet ingredients to the dry ingredients.
  • Fold in the cranberries and the walnuts.
  • Batter should be thick but not too thick, i.e. mixing should be rather easy by hand.
  • Spray waffle iron with oil.
  • Pour about 1/2 cup of batter into the waffle iron and let cook for about 8-10 mins.

Recipe adapted from

AM Snack - Expensive Shoe Spinach Avocado Smoothie

  Ingredients: 1 Pink Lady apple, cored and chopped, 1 handful spinach, 1 teaspoon grated fresh ginger, 1 ripe avocado, 1 handful ice   Servings: 1 Directions:

  • Place in blender and blend.


Lunch - Laughing Lentil Stew

Ingredients: 1/2 lb lentils, 3 tablespoons olive oil, 1 large onion (finely chopped), 2 stalks celery (finely sliced), 2 medium carrots (thinly sliced) 4 cloves garlic (minced), 1 tablespoon chipotle chile with sauce, 1 roasted and peeled poblano chile (chopped), 6 cups water, 2 tablespoons tomato paste, 1 teaspoon [caption id="attachment_2639" align="alignright" width="259" caption="Source: Cooking Mexico"][/caption] ground cumin, 1 teaspoon dry thyme, 1 teaspoon salt, 1/2 teaspoon freshly ground black pepper   Servings: 5 Directions:

  • Clean and wash lentils. Soak overnight for quicker cooking.
  • Heat olive oil in a large skillet over medium heat and saute onion, celery and carrots for 5-6 minutes. Add minced garlic and cook 30 seconds, stirring.
  • Mince the chipotle chile with its adobo sauce so finely that it is almost pureed.
  • Add all remaining ingredients, including water. Simmer for 30 minutes to 1 hour, or until lentils are tender, adding more water if necessary.
  • Adjust salt and pepper. Garnish with cilantro, fried strips of tortillas, and crumbled asadero cheese or other dry, salty cheese.


Recipe adapted from


PM Snack - Duece De Leche Protein Shake

[caption id="attachment_2640" align="alignright" width="158" caption="Source:"][/caption] Ingredients: 1 bottle Vanilla HoneyMilk, 1 pkg fat-free butterscotch pudding mix, 1 scoop Vanilla Whey Protein, 5oz Greek Yogurt, Ice Servings: 1 Directions:

  • Place in blender and blend


Dinner - NOLA 70.3 Quinoa Jambalaya

Ingredients: 1.25 cup quinoa, 1tbs canola oil, 1 green bell pepper (diced), 1 medium onion, 1 zucchini halved and cut into 1/2 slices, 2 cups eggplant, 12 button mushrooms (sliced), 1 celery stalk (sliced), 2 cloves garlic (minced), 28 oz. crushed tomatoes, 1.5tbs dried parsley, 2tsp dried oregano, 1tsp dried thyme 0.5tsp salt, 0.5tsp black pepper Servings: 4 Directions:

  • [caption id="attachment_2641" align="alignright" width="259" caption="Source: Too Many Chefs"][/caption] Combine the quinoa and 2 ½ cups water in a medium saucepan. Bring to a simmer and cover. Cook over low heat for 15 to 20 minutes, until all of the water is absorbed.
  • In a large saucepan heat the oil. Add the green pepper, onion, zucchini, eggplant, mushrooms, celery and garlic. Cook, stirring, over medium heat for 8 to 10 minutes. Stir in the crushed tomatoes, ¼ cup water and seasonings. Cook over low heat for 15 to 20 minutes, stirring occasionally.
  • When ready to serve, fold in the cooked quinoa and cook for 5 minutes more over low heat, stirring frequently. Pass the Tabasco sauce and salt at the table. I like to serve it up with a cold beer and some Louis Prima.
  • Easily feeds 4 adults

Recipe courtesy of Too Many Chefs   Allie - I hope you enjoy this menu as I had a lot of fun in going back through your blog and getting to know you again.  Also, congratulations on your week of going vegetarian and I hope this menu allows you to continue in that direction. Lastly, it is your turn to provide me with a nominee.


Published in Athlete's Plate

When I was a kid my mother made shepherd's pie for the family.  Being a Puerto Rican family this was far reaching for us, and when I saw it I immediately told my mother I am not eating THAT.  That upset her so and I wouldn't blame her if she never cooked for me again from that point, but being the greatest mother in all the land she kept feeding me. Fortunately for me, I got brave and ordered it at an Irish Pub one day and absolutely loved it.  I could not wait for a friend to ask about going out to eat and I would suggest a place like Piper's Kilt or Thirsty Turtle or The Porter House so I could order Shepherd's Pie.  It was at this point that the Irish side of me came out and I would order Bangers and Mash, Corned Beef and Cabbage and all other Irish items along with a pint of Guinness. Since going down this path of healthy eating I have not had a shepherd's pie at all since it is typically made with a fatty ground beef and topped with white mashed potatoes.  Then in December I became a vegetarian and that just about eliminated the idea of eating a shepherd's pie ever again.  That was until one day I decided to give tempeh a try.  It was on that day that I fell in love with that ingredient.  I have made all sorts of items with tempeh from tacos to burgers to meat(less) balls. Yesterday I decided I was going to finally make a shepherd's pie and I will say that it didn't taste exactly as I remember shepherd's pie it certainly did come out tasty and is going to be in our rotation from this point forward.  I am putting the nutritional information in this post as well so that you can decide if you want to make it yourself and/or add different ingredients.  This recipe will make approximately 5-6 servings.

Vegetarian Shepherd's Pie

Ingredients: 8oz Tempeh crumbled, 2 medium sized sweet potatoes, 2 celery stalks (chopped), 2 medium carrots (chopped), 5oz baby portabello mushrooms (chopped), 1/2c white onion (chopped), 1c vegetable broth, 1/4c tahini, 3tbs worcestershire sauce, 2tbs tamarin paste, 4 garlic cloves (diced), 1tbs olive oil, 1tbs dried oregano, 2tbs agave nectar Servings: 5-6 Nutritional Information (based on 5 servings): 294 calories, 13g Fat, 38g Carbs, 13g Fiber, 12g Protein Nutritional Breakdown of Macronutrients: 48% Carbs, 37% Fat, 15% Protein <-- 75% of fat from olive oil and tahini [caption id="attachment_2599" align="alignright" width="150" caption="Before Sweet Potato Topping Added"][/caption]

  1. Preheat broiler to 425*
  2. Crumble tempeh and soak for 15 minutes.  After soaking drain and pat dry.
  3. Microwave sweet potatoes for 8 minutes to get them soft or you can put them in oven if you wish.
  4. Heat up olive oil and when hot add in all the vegetables and cook for about 5 minutes to get aroma into the air.
  5. After vegetables have cooked add in tempeh, vegetable stock, tahini, worcestershire sauce, tamarin paste and garlic.
  6. Bring to a boil and then cover and allow to simmer.
  7. All liquid should evaporate and that will take approximately 20 minutes.
  8. Pour mixture into a baking loaf and top with the scooped out flesh of the sweet potatoes.
  9. Pour agave nectar over the sweet potatoes and a little cooking spray. [caption id="attachment_2601" align="alignright" width="150" caption="After First Serving Scooped Out"][/caption]
  10. Place into oven and after about 5 minutes the tops of the potatoes should be browned.

I served this by scooping it into a shallow bowl, but the restaurant way would be to make them in individual ramekins. This came out extremely tasty and as you can see it is very healthy as well.  I cannot wait to have a serving for lunch today since there are leftovers and I bet the flavors will meld even more overnight in the fridge.        

Published in Athlete's Plate
Thursday, 02 June 2011 13:22

Athlete's Plate - June 2, 2011

   The Athlete's Plate is getting a facelift.  Rita Barry of Fitblogger has created a new logo for the Athlete's Plate and I am excited about it.  So take a look above and get a glimpse of the last time you will see that old logo, then look down and check out our new logo.  It will be resized to be larger but I think it captures the essence of this site with the swim, bike, run on top of the plate.  Perfection.  By the way, Rita also designed our Team Angels and Ninjas logo so please visit her site and also find her on Twitter and thank her from CTER for the wonderful work she has done.  This weeks featured blogger is Barbie from Trying A Tri.  I had come across Barbara's blog a while back but lost touch with it for one reason or another so when Summer Bailey (by the way finished 1st in her AG in her first Olympic Triathlon) nominated Barbara I was excited to go back and catch up.  Well in such a small amount of time Barbara has really advanced her triathlon career.  Last I had read she was doing sprints and really just training.  As I caught up this week I found out that she has since raced an Olympic Distance and her first Half-Ironman.  If that weren't enough her second HIM is in less than 2.5 months.  Barbara is getting faster from her training as well and I am excited about her progress.  It is great to see improvement from people, but especially good people like her.  And the one thing you will notice when you go to her site is that she is always smiling and for me that is worth the time it takes to click on the link.  Anybody who is always smiling is awesome in my book.  Barbie I hope you enjoy your menu.  

Breakfast: Flash Point French Toast

 Ingredients: 2 slices whole wheat bread, 1/4c HoneyMilk, 1 egg, 2tsp cinnamon, 2Tbs Cherry Preserves, Choice of Fruit, 1tbs olive oil, Agave Nectar/Maple Syrup/Honey Servings: 1 Directions:

  1. Whisk HoneyMilk, Egg and Cinnamon
  2. Dip bread into mixture and coat on both sides
  3. Heat olive oil and then add both slices of coated bread
  4. Cook on both sides until golden brown
  5. Serve with side of fruit and topped with cherry preserve and sweetner




AM Snack: Chrissie Wellington Rice Cakes

Ingredients: 3 plain rice cakes, 1.5 Tbs of Nut Butter, 1.5 Tbs of Honey Servings: 1 Directions:

  1. Spread Nut Butter and Honey over each rice cake
  2. Serve with almond milk







Lunch: Tempeh Wrap with Salt and Vinegar Chips

Ingredients: Tempeh, 1/2c Spinach, 1/4c Red Onion (chopped), 1/4c Mushroom (chopped), Whole Grain Mustard, Whole Wheat Tortilla Wrap, 1 small sweet potato sliced thin, sea salt, white vinegar Servings: 1 Directions:

  1. Preheat oven to 375*
  2. Place sweet potato on baking dish and spray with cooking spray.  Sprinkle on sea salt.
  3. Place in oven to bake until golden brown.  Approximately 15 minutes.
  4. While chips bake crumble tempeh and soak in water for 15 minutes.
  5. Remove chips from oven and let sit to cool down
  6. Drain tempeh from water and dry out with paper towel
  7. Spoon tempeh into bowl
  8. Add chopped onion and mushroom and mix.
  9. Place mustard in center of wrap and then top with tempeh mixture
  10. Fold in sides of wrap and then roll over to create a tight wrap.
  11. With a serated knife cut in half and then serve with sweet potato chips after sprinkling chips with vinegar


PM Snack:  Avocado Spread on Sprout Bread topped with Egg

(adapted from recipe from Linda Wagner)

Ingredients: 1/4 to 1/2 avocado diced, sea salt, ground black pepper, 1 slice toasted ezekiel sprout bread, 1 egg, hot sauce Servings: 1 Directions:

  1. Toast Ezekiel Bread right from Freezer
  2. While bread is toasting, split avocado in half and then cut flesh inside of shell.
  3. Once toast is done, scoop out flesh of avocado
  4. Top with sea salt, ground black pepper and hot sauce to taste
  5. Cook egg sunnyside up (that means loose yolk)
  6. Place egg on top
  7. Cut into the egg and let the yolk run all over the avocado for extra creamy goodness

I found this recipe on Marcus Samuelsson’s website and have made it 3-4x and it gets better every time.  This time I added an egg on top for extra protein.  Thank you Linda Wagner for this recipe.  

Dinner - Chinese/Italian Eggplant Cannondale Calzones

Ingredients: 3 egg roll wrappers, 15oz can diced tomatoes, 4oz tomato paste, 4 cloves garlic minced, Italian Seasonings, 2 1/2” thick slice Eggplant, Cooking Spray, 1Tbs Olive Oil, Asiago Cheese Servings: 1 Directions:

  1. Preheat oven to 425*
  2. Heat olive oil in pan over medium-high heat.  Once to temp add in garlic and cook for 3 minutes but be careful not to burn garlic.
  3. Add diced tomato and cook for 3-5 minutes then add in tomato paste and combine until smooth.
  4. Cook for 10-15 minutes.
  5. While sauce is cooking down slice eggplant circle into strips.
  6. Place eggroll wrapper in front of you so it looks like a diamond.
  7. Place eggplant strips into each wrapper at the bottom of the diamond
  8. Top with red sauce and then asiago cheese (you can use mozzerella or parmesan)
  9. Roll wrapper over and then pull tight.
  10. Fold in sides and then roll over toward the other end of the diamond.
  11. Dot the edge with water to create a seal when finished rolling over.
  12. Place on silpat on baking dish (if you don’t have a silpat then spray baking dish)
  13. Place in oven at the top and cook until golden brown
  14. Serve with a side salad or on its own.

  Barbara I hope you enjoy this menu and that you enjoy the meals after you make them.  It was great catching up and having the opportunity to exchange Facebook emails as well.  Thank you for the nomination already as well.



Published in Athlete's Plate
Thursday, 19 May 2011 14:46

Athlete's Plate - May 19, 2011

We took off last week but we are back this week and as they say....better than ever.  This week's athlete was brought to my attention by one of my Charlie's Angels and that is KC of 140 Point 6 Miles...of Awesome! No, she is not the unabomber but is da bomb when it comes to keeping me on my toes.  My Wife (@theladybaha on Twitter), Coach C (@irunitri on Twitter) and KC keep me in line with my training, my eating, motivation and inspiration.  They say jump I jump then ask questions. So KC brought me an athlete that I had never heard of before and that is what makes The Athlete's Plate so exciting for me.  I get to blog hop and find inspiration and motivation everywhere. This week's TAP is in honor Summer Brooks who writes the blog The Blue Line Runner.  This woman is beyond inspirational.  Just take a look at the Local 5Ks that she runs, and by runs I should be saying skating b/c she is fast.  They all have a cause to them and to me that is awesome, just pure awesome. Summer is racing her first EVER triathlon this weekend, so even if you don't like her menu go to her blog and wish her luck.  Remember your first time doing a marathon or triathlon?  There weren't enough good lucks in the world so go ahead and wish her good luck.  

Breakfast - Lake Oconee Overnite Oats Triathlon

Ingredients: 1/3c rolled oats, 5oz greek yogurt, 2/3c HoneyMilk (Vanilla or Honey Flavor), 1/2  banana sliced thin, 2 strawberries sliced thin, 1/4c dried pineapple, 2tbs chia seeds, 1/3c shredded unsweetened coconut, 1/4c almonds, 1tbs agave nectar, 1tbs nut butter (optional chocolate chips, M&Ms, dried fruit) Servings: 1 Directions: Do this the night before

  1. In a bowl combine all the ingredients except for the agave nectar and nut butter.
  2. Once well combined pour into an empty jar (old nut butter jar....I use a plastic jar by Bell)
  3. Place in refrigerator and let sit overnight (now you understand the overnite oats part?)
  4. Next morning after your workout take out from fridge and add agave nectar and mix.
  5. Take the tbs of nut butter on your spoon and begin to eat.  With every bite you will get a taste of nut butter and the overnite oats.

Thank you to Erin Oberheimer Shipe of Until You Tri for introducing this to me.  I am now a full fledged member of OOA and will happy to introduce you to our group on Twitter if you are interested in joining  

AM Snack - Blue(berry) Adrenaline Bars

 Ingredients: 1/2 pound almonds, 1/4 cup raw sesame seeds, 1/4 cup raw sunflower seeds, 1 1/2 cups rolled oats, 1/2 cup unsweetened, dried cranberries, 1 cup unsweetened, dried blueberries, 2/3 cup maple syrup. 1 teaspoon ground cinnamon Servings: 16 Directions:

  1. Preheat an oven to 275 degrees F (135 degrees C). Lightly grease a 9-inch square baking dish.
  2. Grind the almonds, sesame seeds, sunflower seeds, and oats in a food processor until they resemble a coarse meal. Stir the ground mixture in a bowl with the cranberries, blueberries, maple syrup, and cinnamon until evenly combined. Moisten your hands with water and press the mixture into the prepared pan.
  3. Bake in the preheated oven until toasted, about 1 hour until toasted. Cool completely in the baking dish. Cut into 16 bars. Store in an airtight container at room temperature up to 1 week.

Recipe courtesy of  

Lunch - 'Brick' Oven Veggie Pizza

 Ingredients: 2 C mashed sweet potatoes, 2.5 C quinoa flour (raw quinoa blended in a high-speed blender until flour-like, or you can purchase from most stores), 2 tsp baking powder, .25 C cold water, 2 T olive oil, dash of sea salt, 1/2c Low-Fat Ricotta Cheese, 2 Roma Tomatoes Sliced Thinly, 3 cloves of garlic minced, Asiago Cheese Servings: 8 Directions:

  1. Process all ingredients (not incl. ricotta, tomoatoes, garlic or asiago) in a food processor. Once combined, place dough in bowl and use hands to form 2 balls. On a baking sheet (silicone, or pizza stone) roll dough into circular shape about .25 inch thick. Should yield 2 8″ crust.
  2. For variety, I made one large and three miniature to store for later use.
  3. In a preheated oven, bake crust at 400 degrees for 10 minutes. Remove from oven.
  4. Spread ricotta cheese thinly over crust then add garlic and tomatoes.
  5. Shred asiago cheese over the top and place pizza back in oven until asiago melts.
  6. Remove and cut into 8 slices


 PM Snack - Georgia Peach State Trooper Parfait

Ingredients: 5oz Greek Yogurt, 1/2c peaches chopped, 1/4c granola Servings: 1 Directions:

  1. In a glass add half the greek yogurt and top with 1/2 the the peaches
  2. Add 1/2 of the granola then start again with yogurt, peaches, granola


Dinner - The Blue Line Runner Risotto

Ingredients: 8c of vegetable broth, 1/4c Earth Balance Buttery Spread, 2tbs olive oil, 2c finely chopped VIDALIA onions, 10oz white mushrooms chopped, 2 garlic cloves minced, 1.5c arborio rice, 2/3c dry white wine, 1c chopped eggplant Servings: 6 Directions:

  1. In medium saucepan bring broth to a simmer
  2. Keep the broth warm over very low heat.
  3. Melt the butter in a large saucepan over medium heat and add olive oil to it.
  4. Add onions and cook until tender (~8 min)
  5. Add in white mushrooms and garlic.
  6. Stir in the rice and let it toast for a few minutes.
  7. Add in wine, cook until liquid is absorbed, stirring often.
  8. Continue to cook until the rice is just tender and the mixture is creamy, adding more broth by the cupful and stirring often
  9. Stir in the eggplant and cook until tender.

  Summer - I hope you enjoy this menu and that it brings back some memories for you.  Good luck this weekend although you don't need it because you have trained and are ready to rock and roll that race.  Welcome to the tri-community as we are better for having you in it.   Also, please allow me to apologize as I ran out of time in putting the nutritional information together but should you want the information on one of these items please let me know and I will get it for you.

Published in Athlete's Plate
Thursday, 05 May 2011 13:37

Athlete's Plate - May 5, 2011

am super excited to bring today's Athlete's Plate to you because of who it is for.  This athlete, and yes she is an athlete, is a source of true inspiration for me.  Her blog was one of the first for me to read.  I have to admit I was a tad intimidated at first.  You see when you open her site the music just starts blaring and pumping and my heart rate soared to Zone 3 immediately.  Then you start reading that she stop counting her marathons after 30 or so.  You continue to read and she decided in December of 2009 that she was doing an Ironman, and began the journey on January 4th 2010.  That is just awesome (that is another hint) to lay down a goal and start immediately when others are still trying to figure out their new year's resolution. All along the way I have read her stories of training and living.  Her race reports and have placed her on my shoulder during long rides and run as a source of 'don't you even think of giving up' motivation.  She is an angel, and yet a ninja at the same time.  She takes no prisoners and doesn't believe that men stand a chance against her on the bike (I tend to agree.)  She is THE MOST INTERESTING WOMAN IN THE WORLD....I'm sorry the Dos Equis commercial came on (it is Cinco De Mayo) and threw me off. Without anymore hype I present to you the Athlete's Plate for KC of 140.6 miles.....of Awesome!!!!!   

Breakfast - Mexican Egg Whites with KONA Coffee

Ingredients: 4 egg whites, 1/4c of Salsa Verde, 1/4c black beans (drained and rinsed), sliced avocado, 2 corn tortillas, 1Tbs olive oil, KONA Coffee Servings: 1 Nutritional Information: 427 calories, 20g Fat, 42g Carbs, 10g Fiber, 23g Protein Directions:

  1. Heat 1Tbs of olive oil in non-stick pan.
  2. Separate  egg whites from yolks (or just buy a carton of egg whites) and pour into heated pan.
  3. As eggs begin to settle add in salsa verde and black beans and scramble (at this point I would add tabasco or your favorite hot sauce)
  4. Wrap corn tortillas in damp paper towel and heat in microwave for 15 seconds
  5. Once eggs are to your desired consistency pour onto warm tortillas
  6. Layer sliced avocado on top of eggs and wrap.
  7. Eat with a cup of hot KONA coffee.


140.6 Miles to Awesome Apple Granola Bar

Recipe from OneHungryMess on (recipe called for a dehydrator and I adjusted for oven baking)

Ingredients: 3 medium apples, cored & shredded (or pulsed in a food processor), 1 cup raw almonds, 1/4 cup raisins, 6 dates, chopped, 1/4 cup maple syrup or agave, 2 teaspoons cinnamon, 1 teaspoon nutmeg, 1/2 teaspoon cardamom, 1/4 teaspoon sea salt

Servings: 8-10

Nutritional Information: 185calories, 10g Fat, 22g Carbs, 4g Fiber, 4g Protein


  1. Preheat oven to 350*
  2. Grind the almonds in a food processor just before it reaches an almond meal consistency, leaving some small pieces.
  3. Transfer to a bowl and add the remaining ingredients.
  4. Stir until well combined.
  5. Place the mix into a slightly greased baking pan.
  6. Place pan in oven for 12-15 minutes or until sides are browned
  7. Remove and allow to cool then cut into shapes.


Lunch - Flat'bread'Wood'Fire Grilled' Park Pizza

Ingredients: 1 pkg of Tandori Whole Wheat Naan Bread, 1/2c low-fat ricotta cheese, 1 egg, 1/2c chopped spinach, 1 roma tomato sliced thin, 1/4c shredded asiago cheese [caption id="attachment_2070" align="alignright" width="300" Servings: 2 Nutritional Information: 476 calories, 22g Fat, 49g Carbs, 6g Fiber, 25g Protein Directions:

  1. Preheat oven to 425* and begin by placing pizza stone in oven before it begins to preheat.  No Pizza stone?  Use a baking dish but do not put in oven during pre-heat.
  2. Place ricotta in bowl and whisk with egg.
  3. Add spinach to ricotta and mix to well combined.
  4. Spread ricotta/spinach mixture on Naan bread.
  5. Add tomatoes on top.
  6. Cover with shredded asiago cheese
  7. Place in oven for 12-15 minutes until crust is ultra crispy (New York Style)
  8. Remove from oven and cut into pieces.

Make this the night before and re-heat in oven for lunch or eat cold.  Who doesn't love cold pizza?  

PM Snack - Tampa Bay Lightning Fast Liquid Snack

[caption id="attachment_2073" align="alignright" width="275" caption="Click here for source"][/caption] Ingredients: 1/2c spinach, 5oz Plain Greek Yogurt, 1/4c frozen blueberries, 1 medium banana, 1/4c frozen strawberries, 1Tbs almond butter, 1Tbs Flax meal Servings: 1 Nutritional Information: 439 calories, 11g Fat, 53g Carbs, 9g Fiber, 23g Protein Directions:

  1. Place all ingredients in a blender and combine to your desired consistency


Dinner - Thor Tempeh Tacos w Mandy Q Roo Red Beans & Rice

Ingredients: 6 oz tempeh (crumbled), 1 jalapeno (seeded and chopped), 1/4c red onion (chopped), 15oz can red kidney 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, 2c brown rice [caption id="attachment_2074" align="alignright" width="320" caption="Click Here for Source"][/caption] Servings: 12 (nutritional information based on 2 tacos, 1/2c rice) Nutritional Information: 399 Calories, 8g Fat, 69g Carbs, 10g Fiber, 14g Protein Directions: 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. While Tempeh is cooking place 1 cup of rice into pot with 4c of water.  Bring water to boil, then reduce to simmer until all water is absorbed.
  3. In a separate pan heat 1Tbs olive oil then add in red kidney bean and add water to barely cover.  Cook over medium-low heat.
  4. Addzucchini, red onions, jalapeno, chipotle peppers and spices and cook for 5-7 minutes or until zucchini and onions start to soften
  5. Add in salsa verde and cook until sauce thickens
  6. Place tortillas in a damp paper towel and place in microwave for 15-20 seconds to soften
  7. Place spinach on tortilla along with slices of avocado
  8. Pour mixture onto spinach and top with cheese
  9. Add your favorite hot sauce to the tacos
  10. Serve with side of beans and rice

  Nutritional Information: 1916 calories, 71g Fat, 236g Carbs, 39g Fiber, 89g Protein Nutritional Breakdown for Endurance Athletes: 42% Carbs, 22.5% Protein, 36% Fat This menu is a little high in fat and low in carbs.  You can remove the almond butter from the smoothie as well as the asiago cheese from the pizza and that will lower the fat and increase the % carbs since they are high in fat but don't present a lot of carbs. KC - I hope this recipe represents you.  You are a true inspiration and motivation to all of us age groupers so keep doing what you do.


Published in Athlete's Plate
Friday, 29 April 2011 15:34

Vixi Bar Review and Giveaway

As you know by now I am forever looking out for new products to help me become a better endurance athlete.  I will try anything.  I will buy a one off product at the store just because it is new, never saw it before, never heard of it, never saw it on Twitter or Facebook and want to learn more about it. It was with this mindset that I contacted Vixi Bar after we began following each other on Twitter.  I reached out to the person behind the account and asked if I could give their bars a review since I had not heard of them before.  The reason I was intrigued was because of the following:  Gluten Free Natural Food Bar. The words Natural and Food were side by side and I was intrigued.  Being gluten free did not make a difference to me but the last word bar did mean something.  As you may or may not know I have been training on El Diablo using PowerBars cut into 4s and eating them once every 15 minutes.  PowerBar is good but it is not natural and I want to get as close to all-natural as I possibly can.  These bars seemed like they would be perfect, and considering they would be vegan as well I could not resist but to ask for a 'taste test' Kate at Vixi Bar was gracious enough to provide me with 4 sample bars and let me tell you....HOLY YES THESE ARE AWESOME.  I seriously dove into the first one thinking it would be the best.  Boy I was wrong.  They got better with each bar.  I tried not to eat the last one and save it for Karen, but hey I have a review to do so  I ate it (plus I was getting ready to go for an open water swim and wanted the carbs.....naturally!) The four flavors that I ordered were Peanut Butter and Jelly, Peanut Butter Banana, Coconut Bliss and Pumpkin Pie.  Can you see why I would think the first one I ate would be the best?  Peanut Butter and Jelly!!!!  I have one EVERY DAY for lunch. Here is my unbiased review of each flavor.

Peanut Butter and Jelly 

Texture was good as it was moist (actually all the bars had the same texture) and not a crunchy bar.  I was at first a little thrown off by this because every PowerBar is crunchy.  I had to be prepared to adjust my thought process. The peanut butter flavor is evident from the get go.  You cannot miss the flavor and there is certainly the scent of peanuts in the air when you open the package.  I was a little disappointed in the lack of Jelly taste in the bar.  It could have been a little sweeter with some more jelly as it had a savory taste to it.  Now, please know that this is not a knock on the bar.  It was delicious but when I make my sandwiches I use 1tsp of nut butter and 1tsp of blueberry jam.  Well the flavor from the same amounts leans towards jelly since the bread absorbs the nut butter. Nutrition Facts:
Serving Size: 1 Bar (1.8oz) Sodium 21mg
Calories: 220 Total Carbs 24g
Total Fat 9g Fiber 4g
Sat. Fat 1g Sugar 17g
Cholest. 5mg Protein 12g
Ingredients: Dates, Raisins, Organic Peanuts, Natural Whey Protein(non-rBGH isolate and concentrate), Natural Vanilla and Caramel Flavor

Peanut Butter Banana 

This bar was better than the PB&J because the banana came through and there was no loss of the peanut butter taste.  If you have ever dipped a banana into peanut butter and savor that flavor on your taste buds then you will love this bar.  As a person who eats a banana every day (I like routine) I can tell you that the taste is there.  Again texture is the same so no difference there. Nutrition Facts:
Serving Size: 1 Bar (1.7oz) Sodium 24mg
Calories: 225 Total Carbs 24g
Total Fat 9g Fiber 4g
Sat. Fat 1g Sugar 15g
Cholest. 5mg Protein 12g
Ingredients: Dates, Bananas, Organic Peanuts, Natural Whey Protein(non-rBGH isolate and concentrate), Natural Vanilla and Caramel Flavor

Coconut Bliss 

OMG.  I texted Kate (Founder and CEO of Vixi) immediately and told her that I loved this bar.  The flavor is incredible.  The coconut is there but not overpowering.  Kate told me that the coconut bars are two of her best sellers.  In all honesty this was the best of the four bars I had the opportunity to taste test. Nutrition Facts:
Serving Size: 1 Bar (1.7oz) Sodium 27mg
Calories: 250 Total Carbs 23g
Total Fat 13g Fiber 6g
Sat. Fat 6g Sugar 17g
Cholest. 5mg Protein 12g
Ingredients: Dates, Almonds, Natural Whey Protein (non-rBGH isolate and concentrate), Unsweetened Organic Coconut, Natural Vanilla and Caramel Flavor

Pumpkin Pie 

Did you ever have pumpkin pie at Thanksgiving?  The smell that comes out of the kitchen/oven and your mouth is watering.  You sink your teeth in and your taste buds explode in pleasure.  Well guess what?  You don't have to wait until Thanksgiving anymore.  This bar had all the flavor of what Grandma's pumpkin pie tastes  like.  Karen would have loved this bar for sure.  Maybe I'll order her some. Nutrition Facts:
Serving Size: 1 Bar (1.7oz) Sodium 16mg
Calories: 235 Total Carbs 24g
Total Fat 11g Fiber 6g
Sat. Fat 1g Sugar 17g
Cholest. 5mg Protein 12g
Ingredients: Dates, Almonds, Walnuts, Natural Whey Protein(non-rBGH isolate and concentrate), Pumpkin, Spices, Natural Vanilla and Caramel Flavor
  As for replacing PowerBar on the bike, this is a definite option.  The bars are smaller but they pack a punch.  They have a similar amount of calories, and more protein than the PowerBar Harvest variety that I have been using.  The issue is that they have quite a bit less in terms of carbohydrates.  In switching to the Vixi bar I would have to train myself to consume more liquid nutrition which is something I need practice on anyway for hydration on the run. I would definitely recommend these as a meal replacement as well.  With 250 calories they are going to make you feel full especially if you are eating every 2-3 hours. Since I don't want to just tell you about these I asked Kate if she would be willing to do a giveaway and she agreed to supply one lucky winner a variety box of 12.  In addition to the four flavors I tried there is also: Chocolate Macaroon, Apple Crisp, Peanut Butter Cup, Peppermint Patty, Cherry Biscotti, and Cherry Brownie. Here are the rules for your entry into the Vixi Bar Giveaway:
  1. Must be a follower of this site.  If you are not already just use the RSS feed in the top right there.
  2. Visit VIxi Bar and tell me one thing you found interesting about their story, their products, ingredients....anything.
  3. Like Vixi Bar on Facebook.  Tell them that CTER sent you.
  4. Follow Vixi Bar on Twitter.
  5. Connect to CTER through Facebook, Twitter, YouTube, Paper.LI (1 entry for each of these)
  6. Link this giveaway to your Facebook, Twitter, Blog or any other way (1 entry for each way you link this giveaway)
  Thank you to Kate who has been a pleasure to speak with.  I have exchanged emails and twitter messages and I always get a prompt response.  She is not only responsible with her ingredients but she is also a responsible business owner.  
Disclaimer:  I was under no obligation to give a positive review of the products I received.
Published in Product Reviews
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