Friday, 13 July 2012 14:30

That's A Wrap

That's A Wrap......get it?  See what I did there?  I made a wrap and used the old movie production statement to make a STATEMENT..... OK, so I had no intention of posting this recipe today but after I put a picture of this up on Facebook yesterday  friend of mine asked for the recipe to put into the national newsletter that he sends out.  Not wanting to miss the opportunity to really promote this wrap I decided that I would put the recipe up today as well.


Ingredients: 1/2c Whole Wheat Flour, 5 Tbsp Water1/2c of whole wheat flour, 5 Tbsp water, 1/4c chickpeas, 1/2c red cabbage, 1/2 fire roasted diced tomatoes (I used sprout's)' 100g green bell pepper, 100g white onion, 100g Brussels sprouts, garlic to your liking, 75g avocado Nutritional Information: 562calories, 93g Carbs, 13g Fat, 21g Protein. Directions:

  1. In food processor add flour and turn on. Start dribbling the water in until the dough starts to come together. It will create a ball in the food processor.
  2. Remove dough and roll out fairly thin.
  3. Place rolled out dough on Pre-heated skillet. Allow to cook until no longer raw but not hard. About 3 minutes.
  4. Julienne the onion and bell pepper. In Pre-heated pan add in all the vegetables, chickpeas and cook for about 5-10mnutes until tender but not soft.
  5. Toward end of cooking process add in garlic.
  6. As vegetables ar softening place your wrap on a large plat and then spoon vegetable mixture into center of wrap.
  7. Lift one end over the vegetables and pull toward you. Fold insides and the roll away from you.
  8. On a hot panini pan place wrap and allow to form grill marks. About 3-5 minutes. (don't have a panini press?  Place a second pan on top of the wrap and add the weight of 2 cans of beans.
  9. As wrap is toasting place the split Brussels sprouts in a hot pan to brown.
  10. Once all is done place on plats. Sprinkle sriracha over the Brussels sprouts and add sliced avocado.

This was a terrific combination of sweet (peppers and onions) and spicy (sriracha) and was very filling without stuffing you. [gallery link="file" columns="4" orderby="rand"] Thank you for reading.

Published in Lunch Recipes
Thursday, 19 July 2012 15:46

The Sh*t I Do Eat

Yesterday I posted More Sh*t To Avoid which was a follow-up to Sh*t I'm Never Eating Again and one of the comments from Jeff Irvin over at Dangle The Carrot was to do a post on sh*t we can actually eat and that it would be a short post. With that in mind I am posting my dinners from the past week.  This is the foods that I do eat and an interesting thing occurred to me this week while I was following this diet.  I gained weight, and yes a part of that can be attributed to the Ultra-Sherpa'ing I did for Karen during her El Scorcho 50K.  I was eating to stay awake but in looking at my food journal I notice that I was incorporating a lot of whole grains in my meals.  Normally I may have a serving of whole grains per day, but that wasn't the case in the past week.  There were days where I had 3 servings (breakfast: slice of Alvarado St Rye Bread with sliced bananas.  Lunch: Sandwich on Alvarado St Rye bread.  Dinner: Tempeh Adobada with homemade tortillas made with whole wheat flour. Once I noticed this I adjusted my intake and dropped nearly 3 lbs in two days.  Amazing what a small change in your diet can result in. So the results from the announcement of D-Day: Determination Day are as follows:

  • Weight Loss: 4 lbs
  • Body Fat: Down 3%
  • Muscle Mass: Up 2 lbs

Things are taking shape for a good presentation at Rev3 OOB on August 26th. 

Published in Athlete's Plate
Wednesday, 16 May 2012 16:00

Asparagus and Macaroni Salad

Asparagus and Macaroni Salad is interrupting the regularly scheduled story of Ironman Texas today.  I had another post ready to go but then I went to Food Republic and saw this picture on the site and immediately thought.....I need to repost that and let people know about this recipe. This recipe couldn't be any easier than what you see.  For those of us who don't eat cheese I am planning on substituting Nutritional Yeast for the Goat Cheese but seriously this looks so good and I hope you make it and let me know what you thought of it. Thank you to Food Republic and Jess Kapadia who put this recipe together.

Published in Lunch Recipes
Thursday, 25 October 2012 11:44

Homemade Granola

I am re-posting this recipe as I am about to embark on making some more homemade granola as my stash has run out.  In the throws of peak training for Ironman Arizona and I have become a bottom-less pit so this will be terrific to have around as a healthy alternative to wanting to consume the entire pantry every night.  Enjoy!


Homemade granola is not difficult to make but when you can buy it for relatively cheap you just pick up a box or package.  It is my version of convenience food.  That is until yesterday.  I was at Sprout’s and needed to get some cereal for the Big Bowl I have been eating and I was staring at the granola.  I typically have a bowl of granola with coconut milk the day before a race and the day of the race and have been using Nature’s Path.

While thinking about making a purchase I wanted to check out the ingredients.  What I noticed immediately was that calories from fat represented 30% of the overall calories and was somewhat shocked.  Then I was really taken aback when I noticed that Palm Oil was the third ingredient listed.  Why would granola need any oil I thought.  Shouldn’t granola be rolled oats, nuts, dried fruit and maybe some honey?  Where does the oil come from?  Then I picked up a bag of Bob’s Red Mill Granola and the same thing was on the package.  The package of the blueberry granola showed a much better product but I thought that I could just make my own and I did.

As it turned out it is much better than any granola I have ever purchased.  I know everything that went into it and I want to share it with you.  Here is my recipe for my homemade granola.


Ingredients: 3 cups Grapevine Grains Rolled Oats (use CTER for a 10% discount), 1/4c Peanut pieces, 1/4c Walnut pieces, 1/4c Almond pieces, 1/4c Pumpkin Seeds, 1/4c Sunflower Seeds, 3 Tbsp Molasses, 3 Tbps Honey, 3 Tbsp Peanut/Almond Butter (homemade), 3 Tbsp Dried Blueberries, 3 Tbsp Raisins, 3 Tbsp Chopped Figs, 3 Tbsp Chopped Dates, 1 Tbsp Cinnamon

*** Updated to include the Peanut/Almond Butter***

Servings: 10 (Serving Size 1 cup)


Nutritional Information Overall: 3285 calories, 150g Fat, 416.5g Carbs, 63.6 Fiber, 111.1g Protein

Nutritional Information Per Serving: 329 calories, 15.0g Fat, 41.7g Carbs, 6.4g Fiber, 11.1g Protein

Nutritional Breakdown: 48.5% Carbs, 12.3% Protein; 39.2% Fat (A perfect 4:1 Carb:Protein ratio making this excellent for recovery)


  1. Preheat oven to 450*
  2. In large mixing bowl add all ingredients and combine until it has a tan color.  This means all ingredients have been coated in honey and molasses.
  3. Spread the mixture on a baking sheet (you can spray coconut oil to prevent sticking but I don’t.)
  4. Place in center of oven and bake for 15 minutes.
  5. Remove from oven and let cool.
  6. Once cooled take a serving spoon and begin to break up the granola pieces and place in an air-tight container.
Published in Breakfast Recipes

Grilled cheese on a cold winter's day with tomato soup.  We all remember that don't we.  The way the cheese would be so hot that it would burn the roof of your mouth......the way the bread was sometimes burnt because Mom was focused on 100 other things.  The joys of childhood were just incredible.  I kid, I kid.  Seriously though grilled cheese was a favorite of mine.  Back in the day my grilled cheese was filled with bacon and tomato as well.  It was the tomato that would always slide out and burn your chin before you could get that FRUIT off of you.....yes people despite what the Government would have you think the tomato is a fruit. Anyway, back to our blog post.  I have been in contact with VeloPress about their book The Feed Zone.  I was fortunate enough to have been sent a copy.  I chose 731 recipes for me to remake and they chose 5.  That's ok......they are a great 5 for me to work on.  The first one I wanted to try was the grilled cheese.  Of course being a vegetarian I would have to change some of their ingredients up but fortunately there are great substitute products that I was able to use. Yesterday I worked from home instead of heading out because the Salvation Army was coming to pick up an old refrigerator and I knew that it was going to be grilled cheese time.  Trying to figure out what to go with it and Katie (of Run This Amazing Day) posted on yesterday's post about organic foods that she had made sweet potato fries for dinner and thus the meal was born. My review and grade of the recipe: Ease: Have you ever made a grilled cheese and have it be difficult?  Of course you have, but this grilled cheese was very easy to make even with ingredients you would never have thought to put on a grilled cheese, like cream cheese.  I Ingredients: The ingredients list is very small and all the ingredients are easy to find.  As you can see from the recipe (down below) all you need is bread, cream cheese, nutmeg, cheese, roasted peppers and olive oil.  I tossed asparagus into my grilled cheese as well.  The list was short and the cost of these ingredients is nominal at best so a grade of A. Substitution Ingredients:  Since I don't consume dairy outside of CorePower I substituted both cheeses with Vegan Cheese from Tofutti.  Tofutti makes a very good tasting cream cheese and I used American vegan cheese instead of Swiss.  There maybe some ingredients in the cookbook that are difficult to replace but in this recipe there weren't any and so with that the substitution portion gets an A as well. Overall:  I was at first a little hesitant about the cream cheese and nutmeg but it tasted great.  The cream cheese gets melted from the heat of the pan and adds to the gooeyness of the sandwich.  The roasted peppers lent a char/smoky flavor and the crunchiness of using olive oil as opposed to butter was second to none.  All in all because this also brought me back to being a kid again I give this recipe an overall A+.   From the cookbook and provided to me by VeloPress:   caption="Doesn't The Cheese Just Scream: Eat Me!!!!!"]feFeedZoneCookbook_RecoveryGrilledCheese_thomas_lim[/caption]

Try This Recipe Yourself!  Download the Recovery Grilled Cheese Recipe.

Nutritional Breakdown for My Version without sweet potato: 582 calories, 41g Carbs, 35g Fat, 14g Protein

Nutrtitional Breakdown for The Feed Zone Cookbook: 686 calories, 58g Carbs, 38g Fat, 32g Protein

  Next week will be the Eggs and Green Sandwich.

Published in Lunch Recipes
Thursday, 24 November 2011 15:21

Avoid Holiday Weight Gain

turkey_trot_runningToday is Thanksgiving and it is my favorite holiday.  In the past, even as recently as last year, I could be found piling my plate 3 to 4 times with food and all throughout the night.  I love this day because there is no gift giving and it is just an opportunity to sit down with family and friends and laugh, argue, and enjoy the  company. This year marks my first Thanksgiving as a vegetarian and so it will be a challenge to avoid cutting into the turkey and ham, but I also know that it is time to begin the process of leaning out before I go to Las Vegas.  I am currently at 144 pounds and when I leave next Friday I want to weigh 138 pounds.  I know that when I  get to Vegas that it will be much harder to restrict my diet because of not having my home kitchen to cook in. So when I sit down to have Brussel sprouts, asparagus, risotto, mushroom and sweet potatoes I also know that I will only be having one serving but what else can I do with this holiday season to maintain a healthy weight and avoid packing on the pounds, especially since 70.3 Puerto Rico is in March and I do not want to go up and down.  Leave it to the internet to have all the 'answers' to all your questions. This article (click here) provides you with 10 strategies to prevent the holiday bulge.  The tips are excellent reminders for the holiday season, but should also be applied year round. 1. Eat four to six smaller meals rather than "saving" yourself for that special holiday meal 2. Plan a workout before a holiday party or big meal 3. In contrast to our "sports mentality" to pick up the pace, when eating, SLOW DOWN! 4. Remember the law of diminishing returns
5. Take advantage of "nutritionally dense" holiday foods
  • Pumpkin
  • Cranberries
  • Turkey
  • Sweet Potatoes.
  • Chestnuts
6. Offer to bring a healthy dish to holiday parties
7. Try recipe modification 8. Beware of liquid calories, especially alcohol

Table 1: Calories Found in Alcoholic Beverages

Beverage Serving size Calories
Beer 12 ounces 160
Light Beer 12 ounces 100
Non-alcoholic Beer 12 ounces 32
Red Wine 4 ounces 85
White Wine 4 ounces 80
Wine Cooler 8 ounces 120
Daiquiri 4 ounces 225
Margarita 4 ounces 270
Gin and tonic 4 ounces 150
Pina colada 4 ounces 262
9. Don't "hang out" at the appetizer table when socializing at a party 10. Use a journal to monitor your training and nutrition
--> This article was written by Kim Mueller, M.S., R.D. • For  

Have a Happy Thanksgiving!

Published in Train
Saturday, 27 August 2011 13:02

Sunday Brunch

I love Twitter I cannot lie.  I find out so much information on Twitter from friends and how they are doing to conversations regarding GMOs and eating healthy.  It is a treasure trove of information.  The downside is I can find myself glued to HootSuite for hours and have to pull myself away from the laptop to just get grounded. One of the greatest things about Twitter though is that people say and post things that you would never have seen or heard had you not been on Twitter.  The other day I was reading some tweets and across my timeline came the words Eggplant Hash.  I have no clue what was in front or behind those words as I just zeroed in on it.  I then became social and engaged in conversation and the ingredients were discovered.  Within 140 characters and about 5 minutes I had created a recipe for eggplant hash.  I would love to give credit here but I now can't find the tweet in my timeline -- told you I love Twitter and I tweet or chirp (a tweet that is 70 characters or less) a lot. Friday is my rest and recovery day from training and so I decided to make this hash yesterday morning instead of on Sunday because Karen goes out for her run early and the moment she gets back I head out on the bike.  We don't have time to have a Sunday brunch and I wanted to test out the recipe before I posted it for you. [caption id="attachment_3776" align="aligncenter" width="225" caption="Sunday Brunch"]Ingredients: 3Tbs red bell pepper (diced), 2Tbs green bell pepper (diced), 2Tbs Onion (diced), 2Tbs celery (diced), 1/4c Eggplant (peeled and diced), 1 baby portobella mushroom (diced), 3oz tempeh bacon (recipe at bottom of post), 1 egg, 1 slice Ezekiel Bread (toasted), Balsamic Vinegar, 2Tbs Olive Oil

 Servings: 1 Nutritional Information: 544 calories (240 from the olive oil), 40g Fat (27 from the olive oil), 29g Carbs, 8g Fiber, 23g Protein Directions:

  1. Heat 1Tbs Olive Oil in pan and add eggplant.  Allow to cook until golden brown like potatoes.
  2. Add in all the other vegetables and salt and pepper and cook for approximately 10 minutes.  I like my peppers to be a bit crunch but go longer if you want all the vegetables to be soft.
  3. While the vegetables are cooking heat a separate pan and add the tempeh bacon and cook for ~5 minutes per side.  Adding in marinade to enhance the flavor
  4. After vegetables are to your liking plate them in the center and put bacon on the side.
  5. Cook egg to your desired consistency (I cook mine in 1Tbs olive oil and went with sunny side up so that the yolk could bleed into the vegetables) and toast your bread.
  6. Plate it all up and serve with coffee, orange juice and a mimosa (not necessarily in that order.)
Enjoy your Sunday morning.

What are your favorite Sunday Morning Brunch items?

Published in Athlete's Plate
Thursday, 01 September 2011 13:21

Athlete's Plate by Athletes

I am excited about today's featured athlete on the Athlete's Plate.  This week I am bringing you the photos of the one and only Emily of Run EMZ.  Emily was the first recipient of the old Athlete's Plate and you can see her original menu [HERE] and then compared it to what she ate in one day. I do not need to provide a background on Emily because she has a large following via her blog and Twitter but let me give you some information about her:
  1. She has a couple of belt buckles and is not afraid to show them to you.
  2. She once ran for 24 hours on the treadmill to help raise fund and awareness for The Sojourner Center.  This group helps those that are victims of domestic violence.
  3. She likes the number 4 or 44 or 444 or 4,444 or 44,444 or 444, get the point.
  4. She once ran in an event called Man V Horse.
  5. She is married to one tall Pita and is the mom to one P-Nut.
  6. She will be pulling me across the finish line at Rock N Roll Las Vegas as a member of Team Texas.  We plan on doing the Hammer Dance as we cross the line ahead of the 3:10 time so that we can qualify for Boston like men.
So without any further delay here is a day in the life of Emily via food photos:
I don't know what order she ate this in but she did tell me that her breakfast was the Vegetable Gazpacho soup.  When you look at Emily's daily food intake you can see that she gets enough protein and carbs but my one concern is the lack of fat in her diet.  She has some in the almonds but hardly anywhere else. One other thing we don't see is a 5 pound gummy bear but maybe she just avoided it on this day knowing she was taking picutres. Emily, thank you for being a willing participant in this little project of mine.  I truly appreciate it. If you want to have your blog and food featured here on CTER please contact me and we will take it from there.
Published in Athlete's Plate
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
Friday, 08 July 2011 14:27

My Athlete's Plate

Yesterday the Athlete's Plate went on hiatus but I had asked a question about what type of pizza I should make for my date night with Karen.  The winner was Kale and Mozzarella,which I discovered from this recipe on Marcus Samuelsson's site. After putting together the post from yesterday I had the idea that I should actually take pictures of what I ate during the day and create my own personal Athlete's Plate to share with you. Please keep in mind my training load when looking at what I am eating.  If you are training less or more than I am then adjustments to your diet will need to be made.  This menu may be too little or too much in terms of the carbs you need to keep your energy up. To help you understand a little bit more I will provide you with my training from yesterday and what I did leading up to yesterday's meals: Yesterday consisted of 3450y swimming in 1 hour and 16 minutes.  That was followed by 1 hour on the trainer with 35 minutes steady and then a 10k Time Trial with 2 miles of recovery.  A fast transition and off for a 20 minute run at 10K pace (7:40/mile.) Including yesterday's training this week I have logged 10 hours and 46 minutes of work.  This time includes 9200y swimming in 3 hours 22 min; 76.26 miles on the bike in 4 hours 18 minutes and 16.41 miles running in 2 hours 20 minutes.  Toss in 45 minutes of strength and core work and you have my week to date (Mon-Thurs.) I hope you enjoy my menu and should you have any questions do not hesitate to ask me. 

Pre-Workout Breakfast - Brown Rice Cakes and Coffee

Ingredients: 2 Lundberg Brown Rice Cakes, 1Tbs Nutella, 1 medium banana, 8 oz black coffee Servings: 1 Directions:

  1. Spread nutella on the rice cakes
  2. Slice banana thinly and place on top of nutella (eat the remaining banana since there will be more after slicing)

Post-Workout Breakfast - Chocolate Raspberry Filled Pancake Cupcakes

Ingredients: 1 cup bisquick, 1Tbs cocoa powder, 2Tbs crunchy peanut butter, 2Tbs walnuts (chopped), 1 medium banana, 1 egg, 1c almond milk, 3Tbs Raspberry preserve
Servings: 3 (makes 6 pancake cupcakes)
  1. Preheat oven to 350*
  2. Line muffin pan with cupcake foil or spray with cooking spray and set aside.
  3. In large bowl mash banana and then mix in peanut butter.
  4. In same bowl add bisquick, eggs and milk and combine well.
  5. Once combined add in walnuts and stir again.
  6. Fill up 6 spots about 1/4 of the way.
  7. Add in 1/2Tbs raspberry preserve to each.
  8. Top off the pancake cupcakes with remainder of batter.
  9. Bake in oven for 15-17 minutes.
  10. Serve with an orange and a little agave nectar on the pancake cupcakes.

Lunch - Mexican Egg Sandwich

Ingredients: 1 egg, 1 artisan flatbread, avocado/tomatillo spread (recipe at bottom), mozzarella cheese, 1 roma tomato, tempeh bacon (recipe at bottom)
Servings: 1
  1. Toast the flatbread and then spread the avocado/tomatillo mixture on both sides.
  2. Add cheese (will melt a bit from heat of bread) then top with tomatoes.
  3. In pan heat up 1Tbs olive oil and cook tempeh until slightly charred on both sides.
  4. In same pan cook egg to your desired consistency
  5. Top the tomatoes with tempeh bacon and fried egg.
  6. Fold in half and enjoy a great tasting sandwich.

PM Snack - Banana and Strawberry Chocolate Hazelnut Spread Sandwich

Ingredients: 2 slices Ezekiel bread, 1Tbs chocolate hazelnut spread, 1 medium banana, 4 strawbrerries
 Servings: 1
  1. Toast the Ezekiel bread until it is very crunchy.  I toast mine on the highest setting and then again at a lower setting for toast perfection.
  2. Spread the chocolate hazelnut on each piece of bread.
  3. Slice the fruit thinly and place on top of each piece of bread and then combine.
  4. Remaining fruit should be sliced on the plate and enjoyed as well.

Dinner - Homemade Pizza (Kale/Mozzarella and Fig/Gorgonzola/Walnut/Arugula)

Ingredients: 1 pkg of Bob's Red Mill Pizza Crust (follow directions), 1 bunch of Kale, 5 slices of Buffalo Mozzarella, 1 roma tomato, 1 bunch of arugula, 5 fresh figs, 1/4c Gorgonzola Cheese, 2Tbs crushed walnuts, 2Tbs honey)
Servings: 4 (makes 8 slices)
  1. Follow the instructions on the package for Bob's Red Mill pizza crust but here is my trick. (I used the entire package with 1/2 as the base of the pizza and the other 1/2 as the crust.)
  2. After you have made the dough and created the pizza bake for 10 minutes so that you see the dough rise and start to turn golden brown.
  3. Remove from oven and spray the dough with cooking spray including the crust.
  4. Add toppings and then put back in oven.
  5. Bake for 12-15 minutes until cheese is completely melted and almost disappears.
  6. Remove from oven and with a pizza cutter slice into 8 pieces.
Avocado/Tomatillo Spread:
In blender add 2 ripe medium avocados 1/2c of salsa verde (or 6 tomatillos), 2 chipotle peppers in adobo sauce (seeded.)  Blend until well combined and spoon into a glass container and refrigerate for an hour or two to allow flavors to meld.  Use this spread on everything.
Tempeh Bacon:
Slice one package of tempeh thinly and add to a medium bowl.  In same bowl add 1/2c liquid smoke (choose your favorite smoky flavor), 2Tbs soy sauce, 3Tbs Worcestershire sauce, 1tsp dried oregano, 1tsp dried sage, 1tsp dried thyme, 1tsp garlic powder.  Combine well then cover  and place in fridge to allow to marinate for at least 3 hours.
This is what I consumed yesterday and felt great all day long in terms of hunger.  I never had hunger pains and no desires for anything sweet as I covered that with the fruit throughout the day.
So What Did Your Eating Day Look Like?
What Do You Typically Eat On A Training Day?
Do You Adjust Your Food Intake Depending On Your Training Load?
Published in Athlete's Plate
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