As you have seen from my posts for Buffalo Tempeh and Black Bean, Zucchini and Olive Tacos or the Lentil Chipotle Burgers and Scallion Sweet Potato Pancakes I have been involved in a cookbook club.  This month we were asked to review Appetite for Reduction by Isa Chandra Moskowitz.


The layout of the book was excellent.  The table of contents was broken down into various types of meals that it was very easy to look for what you wanted to re-create and I enjoyed that.  It was how I was able to pair the four of the recipes into the two meals above.  In addition to having a clear format the instructions were very easy to follow.  For a person like me who starts to cook before actually reading the directions I never felt lost or behind as there were no surprises (like preheat the oven or add in 1c boiling water.


One area that could have been improved upon were the photos.  There are plenty of photos in the book but not for all the recipes.  This is good and bad as when I use a cookbook and the dish I create doesn't look exactly like the picture I start to over analyze my ingredients and how I used them.  On the flip side when the dish is complete and it doesn't look that good I like to have a visual example to compare to.  In this instance the pictures that did exist for the recipes I created were in the book and they were spot on.  The dishes looked exactly as I had created and the other dishes look phenomenal and have spurred creativity to create more dishes.


This table of contents has 6 pages of recipes with each looking better than the next in my opinion.  The beauty of this cookbook is that so many of the recipes can be paired to create a great meal.  For example, how does Veggie Pot Pie Stew served with Sweet Potato Drop Biscuits sound?  Or how about Tamarind BBQ Tempeh & Sweet Potatoes served with Polenta Stuffing?

One other item of note is that the recipes can be a little 'fancy' but there are also down home comfort foods in this book.  I think that is what appealed to me the most.  Some days I want to be in the kitchen whipping up a meal that would be great in a 4 star restaurant and other days I want to be the guy in the food truck.  This cookbook allows you to play both roles and be able to do so with ease as the recipes are not overly complicated.

Ingredients and supplies:

There were two items that stood out for me in the use of this cookbook.  As an endurance athlete I want to know what I am putting into my body in terms of nutritional information.  How many carbs?  What are the protein and fat amounts?  As I thumbed through the recipes I noticed that each one showed me exactly that information and it wasn't just the amount of macronutrients but also information on some of the micronutrients like iron and Vitamin A.

The second item was the idea of looking for and finding the ingredients without having to travel to multiple stores and the recipes I created allowed me to do one stop shopping.  I conducted my own experiment and went to Whole Foods for one of the meals and our local Kroger for the other.  I was able to find all the ingredients that I needed at both stores and that was a plus.  I always hear how hard it is to eat vegetarian or vegan meals because of all the special shopping that needed to be done.  I can say with honesty that you can find the ingredients to the recipes in this book at the local grocery store.


For me first trip into a Cookbook Club I was very pleased with this book.  The recipes, ingredients, pictures and additional information helped me get through the book with ease.  As I was writing this review, with the book next to me, I noticed a recipe that I must have been blind too but plan on making it tonight.  That for me is what is important.  I can keep going back to this book for not only recipes but for inspiration.  Other cookbooks I have used are just that.....books.  You read them and put them on the shelf never to be touched again.  I keep Appetite for Reduction on my kitchen counter because I am always using it as a resource of information.


If you are interested in trying out a vegetarian or vegan diet I suggest that you join this Cookbook Club even if for just one month. This book club gives you the opportunity to read what others thought of dishes before you attempt them.  You also get to see pictures of how different recipes came out and try to recreate on your own.

Click here to join the next month's cookbook review.  We will be reviewing Skinny Bitch: Ultimate Everyday Cookbook by Kim Barnouin



Published in Uncategorized
Thursday, 03 March 2011 13:30

The Athlete's Plate - March 3, 2011

 Two announcements to make prior to unveiling the newest version of The Athlete's Plate.

  1. Matt's Sweet Potato dish won the 2nd battle in The Athlete's Plate Challenge (seriously people what do I have to do to get you to vote for me?)
  2. There was a tie in the voting for the next battle so we have decided to make pizza. (I'm from NY originally so this should be a winner for me!)

--------------------------------------------------- This week's version of The Athlete's Plate is in honor of Heather of Crazy World Of A Running Mom (please notice the Cupcake Marathon logo on her blog....register for this great spring event.) Heather has been blogging since 2005 and has a lot of great information on her blog about different topics but as you can guess from the name her children are near and dear.  This is not different from Adrienne who was featured last week.  Since it seemed like an easy out I avoided making dishes named after her children and really went through her blog for ideas. Heather -- I hope you like your menu.  If you decide to make these meals please post them to our Facebook page or submit them through our Contact Me form so we can assemble them and post on the site.

Breakfast - Road Rage Raspberry Smoothie

(this is especially good for after a workout as protein & carbs go into the system)

 Ingredients: 1c of raspberries (frozen will make it thicker), 1 banana, 1 scoop Whey Protein, 1tbs honey, 2tbs wheat germ, 1tbs flax seed, 1tbs sunflower butter, 1c spinach, 1c kale Servings: 1 Nutritional Information: 598 calories, 15g Fat, 83g Carbs, 21g Fiber, 37g Protein Directions:

  • Place all ingredients in blender and mix until your desired consistency


AM Snack - Cherry Blossom Fruit Salad

(she is racing in the Cherry Blossom Ten Miler on April 3rd)

 Ingredients: 1/2c papaya, 1/2c pineapple, 1 banana, 1/2c champagne mango, 1/2c strawberries, 1/2c blueberries, 1tbs agave nectar Servings: 1 Nutritional Information: 401 calories, 0.1g Fat, 102g Carbs, 11g Fiber, 4g Protein Directions:

  • Chop all the fruit into bite size pieces
  • Combine in bowl and drizzle agave nectar over the top


Lunch - Cahier Cashew Butter and Jelly

(Cashier was her first job when she was 17)

 Ingredients: 3c unsalted cashews (makes a bit but you are only using 1tbs for the sandwich), 1/4tsp Salt, 1tbs flax seed (ground if you don't want chunky), 1tbs Honey, 1tbs Raspberry Jelly, 1tbs Dark Chocolate Chips, 1 Bosc Pear, 1/4c Strawberries, 1/2 banana, Ezekiel Sprout English Muffin Servings: 1 Nutritional Information (per serving): 508 calories, 14g Fat, 98g Carbs, 14g Fiber, 10g Protein Directions:

  • Make Cashew Butter first:
    • Add nuts to food processor and turn on until you reach desired consistency
    • Add in the salt a little bit at a time and stir.  Stop and taste until you get what you want
    • Add in flax seed and honey and stir to combine.
  • Spread 1tbs of cashew butter on one side of the Ezekiel Sprout English Muffin (I prefer to toast mine, but that is up to you)
  • Spread the jelly on top of the cashew butter
  • Slice the banana and strawberry and layer on top of jelly
  • Add chocolate chips and then top with other side of english muffin (if still warm from toasting this will help slightly melt the chips)
  • Serve with the pear.


PM Snack - Music Muesli

(she loves music)

 Ingredients: 1c of muesli (I use Red Mill), 1c Almond Milk, 1tbs dark chocolate chips, 1tbs dried cherries, 1tbs dried blueberries, 1tbs raisins Servings: 1 Nutritional Information: 388 calories, 10g Fat, 76g Carbs, 6g Fiber, 8g Protein Directions:

  • Pour muesli in a bowl with the almond milk and let sit for about 3-5 minutes.  The muesli will soak up the milk but it will still be wet.  You can microwave now but I like mine cold.
  • Add in other ingredients and stir and enjoy


Dinner - Fiat Flatbread White Vegetable Pizza

(Fiat was her first car)


Ingredients: 1 flatbread, 1/4c ricotta cheese, 1/2c spinach, 1/2 red pepper julienned, 1/2 roma tomato, 1/2c broccoli rabe (stems removed), 1tbs olive oil Servings: 1 Nutritional Information: 516 calories, 28g Fat, 52g Carbs, 5g Fiber, 15g Protein Directions:

  • Preheat oven to 450* with pizza stone inside of oven to heat up at same time
  • Spread ricotta cheese on flatbread
  • Top with spinach, red pepper, broccoli rabbi
  • Top with roma tomato
  • Sprinkle olive oil over top
  • Place in oven and cook for 10-12 minutes until flatbread is crusty

Another option is to make garlicky mushrooms and kale.  Saute mushrooms with garlic in 1tbs of olive oil.  Once mushrooms start to brown add in chopped kale and cook until wilted.  Top the flatbread with mixture, then top with tomato and into the oven for 10-12 minutes.   Total Nutritional Information (per serving): 2393 calories, 68g Fat, 411g Carbs, 57g Fiber, 77g Protein (64.12% Carbs, 12.01% Protein, 23.87% Fat) A perfect nutritional breakdown for an endurance athlete.  

Heather - I hope you enjoyed this menu and that it reflects your blog well.  Please remember to submit the next blogger by Sunday night so that I can get to work on their menu.


Published in Athlete's Plate
Thursday, 10 March 2011 13:21

The Athlete's Plate - March 10, 2011

 This week’s Athlete’s Plate is brought to you in honor of the great MissZ.  I have been following her for quite some time now and her posts are always spot on.  She speaks her mind but does not insult.  She informs and is willing to discuss her opinion but not force it on you and that is one reason I keep going back to her site (plus I have won two giveaways with her as the host.) Another reason is that she has always been one of the first people to comment on any post of mine and again shares her thoughts and opinions with me, and I value that.  She is smart and intuitive and has the right words for you at just the right time.  An all around good person and one of the first people I think of when a running question comes up. Recently she has been going through some tough times regarding her ITB and not being able to be active.  With that in mind I offered her a SAP (Special Athlete’s Plate) but then she was nominated by Heather for the Thursday section. So with the idea that she is not capable of getting out there and running or biking I looked to cut back on the calories for her.  She is getting in some yoga and swimming so she is definitely burning calories and hopefully these dishes will help her energy.  

Breakfast - Ohio Oatmeal with Sun Dried ‘Tomatoes’

(She lives in Maryland but Ohio is one of her most common labels and tomatoes are the state fruit of Ohio)

Ingredients: 1 package of Oat Fit Cinnamon Roll Oatmeal, 1tbs dried cranberries, 1tbs dried cherries, 1tbs dried pomegranate, 1tbs chocolate-almond butter, 1tbs chopped pecans, 1tbs wheat germ, 1tbs ground flax seed Servings: 1 Nutritional Information: 362 calories, 15g fat, 52g carbs, 10g fiber, 10g protein Directions: 1- Prepare oatmeal per package directions but at 75 seconds instead of 90 seconds 2- Add in all other ingredients and stir to combine and this will help thicken up the oatmeal  

AM Snack - Facebook Figs and Date Bread

Ingredients: 1c chopped pitted dates, 1c chopped dried figs, 1/4c unsalted butter, softened, 1.5tsp baking soda, 1c boiling water, 1/2c white sugar in the raw, 1/2c chopped walnuts, 2 flax eggs, 3/4c all purpose-flour, 3/4c whole wheat flour, 1/2tsp baking powder, 1/2tsp salt. Servings: 12 Nutritional Information (per serving): 189 calories, 7g fat, 30g carbs, 2.6g fiber, 2.5g Protein Directions: 1- Preheat oven to 350*.  Lightly grease an 8x4 inch baking pan. 2- In a medium bowl, combine dates, figs, butter and baking soda.  Pour in the boiling water, stir well and let stand for 15 minutes. 3- Beat the sugar, walnuts, and eggs into the date mixture.  Combine the flour, baking powder and salt. 4- Stir the flour mixture into the date mixture just until blended. 5- Pour batter into pan. 6- Bake in oven for 55 to 65 minutes or until a toothpick comes out clean from the middle. 7- Cool in the pan for 10 minutes, then turn over onto wire rack and allow to cool completely. 8- Serve with a cup of tea.  

Lunch - Black Bean Boston Marathon Tacos

(If you follow me on Facebook you know how good these came out along with the Buffalo Tempeh)

Ingredients: 1 can of black beans, 1c of zucchini, 1/2c of kalamata olives pitted, 1/2c onions, 3 garlic cloves, 1/2c salsa verde, 1/2c mushrooms chopped, 1tbs olive oil Optional:  cheese, hot sauce, avocado, 6 corn tortillas Servings: 3 Nutritional Information: 496 calories, 14g fat, 100g carbs, 15g fiber, 19g protein Directions: 1- Heat oil in a non stick pan 2- Add in zucchini and cook for 5 minutes until it starts to soften 3- Add in all ingredients except for the salsa verde and cook for another 5 minutes 4- After 5 minutes of cooking add in the salsa verde and cook to reduce down 5- Warm up corn tortillas by placing them in a damp paper towel and heat for 30 seconds 6- Remove tortillas and spoon mixture into center and enjoy with your choice of cheese, avocado and/or hot sauce  

PM Snack - Plantar Fascitits Pita Chips with Black Bean Hummus

Ingredients: 2 whole wheat pitas cut into bize sized pieces, olive oil, 1 can of black beans, 3 garlic cloves, 1 can of garbanzo beans, 1tbs of tahini sauce

Servings: 1 Nutritional Information: 534 calories, 16g Fat, 80g Carbs, 16g Fiber, 21g Protein Directions: 1- Preheat oven to 350* 2- In food processor add in beans, garlic and tahini sauce.  Turn on and blend then begin to drizzle in olive oil until it reaches your desired consistency. 3- Layer pita pieces on baking sheet and spray with cooking spray 4- Place baking sheet in oven and bake for 10-12 minutes or until crispy 5- Take 1/2 of the chips and place on plate with 2tbs of hummus and enjoy 6- Place remaining chips in a bag in the pantry for later use. 7- Place remaining hummus in air tight bowl and refrigerate.  

Dinner - Richmond Marathon Risotto

Ingredients: 8c of vegetable broth, 1/2oz dried porcini mushrooms, 1/4c butter, 2tbs olive oil, 2c finely chopped onions, 10oz white mushrooms chopped, 2 garlic cloves minced, 1.5c arborio rice, 2/3c dry white wine, 1.5c of frozen peas,

Servings: 6 Nutritional Information: 387 calories, 13g fat, 51.5g carbs, 3.7g fiber, 4g prtoein Directions: 1- In medium saucepan bring broth to a simmer 2- Add in porcini mushrooms and set aside until mushrooms are enter (~5 min) 3- Keep the broth warm over very low heat. 4- Melt the butter in a large saucepan over medium heat and add olive oil to it. 5- Add onions and cook until tender (~8 min) 6- Add in white mushrooms and garlic.  Transfer porcini mushrooms to a cutting board. 7- Finely chop the porcinin’s and add to the saucepan.  Saute until the mushrooms are tender and juices begin to evaporate (~5 min) 8- Stir in the rice and let it toast for a few minutes. 9- Add in wine, cook until liquid is absorbed, stirring often. 10- Continue to cook until the rice is just tender and the mixture is creamy, adding more broth by the cupful and stirring often 11- Stir in the peans and cook until tender.   Nutritional Information: 1965 calories, 66g Fat, 314g carbs, 48g fiber, 57g protein Nutritional Breakdown: 60.44% carbs, 10.97% Protein, 28.59% Fat A very well balanced menu for endurance athletes.   MissZ....I hope you enjoyed this menu as much as I enjoyed developing it for you.  I consider you a friend and I hope that this helps soothe a little of the pain that you are going through. Please upload any and all pictures to our Facebook page. The Athlete's Plate for next week will be a special so you have two weeks to nominate the next blogger.  

Happy Eating and Keep Smiling!!

Published in Athlete's Plate
Thursday, 24 February 2011 13:18

The Athlete's Plate - February 24, 2011

 First allow me to say Thank You to Matt over at The Athlete's Plate for being a guest chef last week.  In case you missed Matt's creations be sure to click [HERE] to get a glimpse into how Matt fuels his body for training. Two weeks ago The Sean's menu was up and he ran a contest to determine who the next version of The Athlete's Plate would be based on.  The winner was Adrienne Jensen of Non Race Runner as well as Travis and Adrienne Jensen Family.  I scoured both of her blogs and it was tough to come up with a meal/menu plan for her.  I could have gone with something like Mormon Muffins or Cub Scout Pack Trainer Tempeh or Friendship Falafal but one common thread in both of her blogs was family.  Family is very dear to her and Travis.  Adrienne has 4 children and it was their names that I used as my inspiration for creating this menu. So with that as an introduction and the pressure of making sure that her family was represented well let's see the menu:

Breakfast - Reece's Raspberry Pancakes

Ingredients: 1/2 cup of whole wheat pancake mix, 1 flax egg (2tbs ground flax seed, 6tbs warm water), 2tbs wheat germ,1tbs canola oil, 1/4c of almond milk, 1/4c raspberries Servings: 1 Nutritional Information: 430 calories, 18g Fat, 63g Carbs, 18g Fiber, 13g Protein Directions:

  • Mix ground flax seed and warm water into a flax egg.
  • Mix together the pancake mix, wheat germ, canola oil, almond milk, flax egg and mix well into a batter.
  • Add in raspberries and chocolate chips until well incorporated.
  • Heat  cooking pan with cooking spray
  • Pour batter into pan using 1/2c measure and allow to cook 3-4 minutes on each side.  Once poured do not move them around.
  • Serve with agave nectar syrup and orange juice

AM Snack - Dayton's Deviled Eggs

Ingredients: 6 eggs, 1tbs of veganaise, 1tbsp soy sauce, 1tsp mustard (your choice but I ilk Dijon), 2tbs red onion minced, pinch of sea salt, paprika Servings: 3 Nutritional Information: 258 calories, 18.5g Fat, 3.5g Carbs, 0.5g Fiber, 14.9g Protein Directions:

  • Place eggs in a cold water in a saucepan big enough to hold all the eggs and cover with water.
  • Once water begins to simmer cook for 8-10 minutes.  Then drain eggs and cool under cold water.  Peel the eggs gently.
  • Once all eggs are peeled pop out yolk into a bowl.
  • Mash the yolks and add in veganaise, soy sauce, mustard, onion and salt.
  • Spoon the yolk mixture back into the egg holes and sprinkle with paprika.
  • Place in refrigerator to help them set but you can eat them right away as well.

Lunch - Travis' Tomato and

Roasted Red Pepper Soup

Ingredients: 12oz jar of roasted red peppers, drained and rinsed, 1/2c of canned fire-roasted tomatoes, 1tsp olive oil, 1/2c diced onion, 1 garlic clove minced, 1tsp light brown sugar, 1tsp balsamic vinegar, vegan sour cream, 1c water Servings: 2 Nutritional Information per serving: 147 calories, 2.8g Fat, 13.5g Carbs, 7g Fiber, 1.7g Protein Directions:

  • Heat oil in pot over medium heat.
  • Add in onion and saute for 5 minutes.
  • Add in garlic and cook for 1-2 minutes (do not brown garlic)
  • Stir in pepper, tomatoes, sugar, and water
  • Bring to a simmer and cook for 20 minutes.
  • Remove from heat and stir in vinegar.
  • Transfer soup to blender or food processor and puree until smooth.
  • Serve with sour cream and crackers.

PM Snack - Sadie Ann Smoothie

Ingredients: 5oz Plain Greek Yogurt, 1/4c Strawberries, 1 banana, 1/4c blueberries, 1/4c blackberries, 2tbs flax seed, 2tbs wheat germ, 1tbs agave nectar, 1tbs pumpkin seeds, 1/2c spinach Servings: 1 Nutritional Information: 544 calories, 12g Fat, 87g Carbs, 19g Fiber, 28g Protein Directions:

  • Combine everything into a blender and mix until smooth.
  • If you want it more of a frozen style then add in ice and blend

Dinner - Landon's Lentil Stew

Ingredients: 4c of water (may need more as you begin to cook ingredients), 1c raw lentils, 2 large carrots sliced thin, 2 stalks celery chopped, 1 large onion chopped, 3 cloves garlic minced, 1tsb olive oil, 1 14oz can fire-roasted tomatoes, 1/4tsp cumin powder,  1tsp coriander seed, 1/2tsp sea salt, 1/4tsp black pepper, 3tbs balsamic vinegar Servings: 4 Nutritional Information: 242 calories, 4.5g Fat, 37g Carbs, 16g Fiber, 13.3g Protein Directions:

  • Heat olive oil over medium-low heat in a deep pot.
  • Add in onion, celery and carrot.  Cook for about 5 minutes.
  • Add in garlic and cook 1 minute more
  • Add in tomatoes and cook for 5 minutes.
  • Add in lentils, water, cumin, coriander, salt, black pepper and balsamic vinegar.
  • Bring to a boil and then reduce to simmer for ~30 minutes or until lentils are soft.
  • Pour in bowl and serve with a smile.

Dessert - Adrienne's Baked Apples

Ingredients: 5tbs Pure Maple Syrup or Agave Nectar, 1/2c non-dairy milk (almond, soy, coconunt), 1/3c rolled oats, 1tsp vanilla extract, 1/2tsp ground cinnamon, 1/4tsp ground nutmeg, 1/4tsp allspice, 3 apples sliced into 12ths, 1/2c pecans chopped (or your favorite nut), 1/2c raisins Servings: 6 Nutritional Information: 296 calories, 9g Fat, 33.5g Carbs, 4g Fiber, 3.2g Protein Directions:

  • Preheat oven to 350 degrees
  • Mix all ingredients (except apples, pecans and 1tbs of syrup/nectar)
  • Add in apples and toss until well covered
  • Pour into a 9x9 baking dish and cover with foil.
  • Bake for 20 minutes.
  • Remove foil and stir then bake for another 20 minutes.
  • Pour pecans, raisins and remaining syrup/nectar on top of apples during last 5 minutes of baking.

Full Day Nutritional Information: 1919 calories, 66g Fat, 238g Carbs, 65g Fiber, 75g Protein Full Day Nutritional Breakdown: 51.57% of Carbs, 16.25% of Proteins, 32.18% of Fat This menu is a tad high on the fat.  In looking back through the recipes I noticed the fats are from good sources such as oils, nuts, and flax seed. Adrienne - I hope you enjoyed this menu as much as I enjoyed creating it for you with your family in mind. Some people have contacted me about these menu's and asked if they were original recipes or if I have made them myself.  Some of the recipes displayed here are mine and others have been adjusted from their original to make it either vegetarian or just healthier.

Published in Athlete's Plate
Thursday, 10 February 2011 09:10

The Athlete's Plate - February 10, 2011

One quick announcement before we delve into this week's Athlete's Plate.  This is to remind you that there will be the debut of the Athlete's Plate Challenge on Friday.  This is the challenge that was announced on Tuesday where Matt from The Athlete's Plateand I are creating two separate dishes using the same ingredient.  This week's ingredient is Tempeh.  There will be a poll on which dish you like best on the right hand sidebar that will be open from Friday until midnight Sunday.  On Monday another poll will go up with 5 ingredients for you to choose one item to be the feature ingredient for the next challenge.  That poll will be open from Sunday until midnight Thursday.  Be sure to visit Cook Train Eat Race to vote for the winner of the challenge and the secret ingredient.

Now onto the Athlete's Plate menu.    

Thomas nominated Sean from In Clean Air and I absolutely enjoyed going through Sean's blog.  It was tough coming up with Sean's menu which I really enjoyed because it made me work harder to come up with some ideas for him.  He is on a 'cleanse' diet right now and it's working for him so I hope that these dishes can be incorporated into his lifestyle and help him with the running calendar he has planned.  Go to Sean's blog and take a look at his planned races.....he is serious folks!

Breakfast – The Sean Salsa and Eggs

(refers to himself in the 3rd person which is like Rickey Henderson) Ingredients:  2c minced fresh pineapple, 1/3c chopped cilantro, 1/2c red onion diced, 2tbs fresh jalapeno diced, juice of ½ a lime, 1/4c egg substitute, 1 whole wheat tortilla, 1tbs olive oil Servings: 1 Directions:

  1. Combine pineapple, cilantro, red onion, jalapeno, lime juice and set aside for 20-30 minutes.
  2. After flavors have marinated heat olive oil in non-stick pan
  3. Add egg substitute to pan and start to cook.
  4. Once egg begins to set add in pineapple salsa and cook until egg is to your liking
  5. Serve on a whole wheat tortilla and enjoy

Nutritional Information: 197.55 calories, 4.26g Fat, 30.56g Carbs, 3.95g Fiber, 5.22g Protein

AM Snack – Sagittarius Smoothie

(he is born in the same zodiac sign as I so he must be cool) (the fruits are recommended for Sagitarians here) Ingredients: 1/4c of strawberries, 1/4c of apples, 1/4c of pears, 1/2c Vanilla HoneyMilk, 10 almonds, 1/2c Spinach, 2tbs Sunflower Butter, 1tbs Honey Servings: 1 Directions:

  1. Combine all the ingredients in a blender and whip until smooth.  If you want it to be thicker make one of the fruits frozen.

Nutritional Information: 439.52 calories, 22.68g Fat, 55.52g Carbs, 9.8gFiber, 12.01g Protein

 Lunch – Lebowski Lentil Soup

(one of his favorite movies) Ingredients: 5c vegetable stock, 2c lentils, 1 medium onion diced, 8oz package of mushrooms, 2 medium sweet potatoes diced, 1 medium eggplant diced, 2 carrots chopped, 2 celery stalks chopped, 1tsp cinnamon, 1tsp ground ginger, 1tsp cumin, 2tbs olive oil, 2 bay leaves Servings: Lots Directions:

  1. In deep pot heat oil then add in onion, mushrooms, sweet potatoes
  2. After cooking for 5-7 minutes when onion begins to get soft add in celery and carrots and eggplant
  3. After cooking for 5-7 minutes add in spices (except bay leaves) and cook for another 3-5 minutes
  4. Add in vegetable stock and bring to a boil
  5. Add in lentils and bay leaves then reduce heat to simmer for 40 minutes

Nutritional Information: 267 calories, 0.53g Fat, 54.27g Carbs, 18.1gFiber, 14.31g Protein

 PM Snack – 24 Hour Tempeh Taco

(He is running a 24 Hour race in the fall) Ingredients: 1/3 package of tempeh sliced thinly, 1tbs cumin, 1tbs dried oregano, 1tbs paprika, 1tsp ground red pepper, 1/4c jalapeno pepper diced, 1/4c red onion sliced, 1/4c roma tomatoe diced, 1/2c spinach, 2tbs olive oil, 2tbs soy sauce, 2 whole wheat tortillas Servings: 2 Directions:

  1. Marinate tempeh in spices, 1tbs olive oil and 2tbs soy sauce for 30 minutes
  2. After tempeh is marinated heat remaining olive oil in non-stick pan
  3. Once oil is up to temperature put tempeh in pan and cook 5-7 minutes on both sides.
  4. While tempeh is cooking put ingredients on top of tortillas evenly
  5. Place tempeh on top of other ingredients

Feel free to add vegan cheese, hot sauce, Pineapple salsa from above, black beans, etc. Nutritional Information: 509 calories, 20.36g Fat, 63.62g Carbs, 12.28gFiber, 28.96g Protein

Dinner - Chattanooga CousCous and Feta Cheese

(Running the Chattanooga 50k in June) Ingredients: 1c dry couscous, 1c vegetable stock, 1/2 eggplant sliced lengthwise thinly, 1 red pepper cut into thin strips, 1/2 zucchini sliced thin, 1/2 yellow squash sliced thin, 1/4c pine nuts toasted, 1/2c dried cherries, 2tbs feta cheese, fresh coriander Servings: 1 Directions:

  1. Bring vegetable stock to a boil
  2. Once boiling add in couscous cover and reduce heat to simmer until all liquid is absorbed
  3. While couscous is cooking, grill all vegetables (I use my panini maker in the winter to grill)
  4. Once couscous is done fold in vegetables, dried cherries, pine nuts, and fresh coriander
  5. Serve dish topped with feta cheese and if wanted 1 tbs olive oil
  6. Serve with Whole Wheat Pita

Nutritional Information: 776 calories, 16.49g Fat, 103.94g Carbs, 18.08g Fiber, 31.13g Protein Full Day’s Menu Nutritional Ingredients: 2190 calories, 64g Fat, 335g Carbs, 62g Fiber, 92g Protein Carbs: 58.67%; Protein 16.11%; Fat 25.22% As you can see you can eat a vegetarian diet and still hit your macro-nutrient requirements for an endurance athlete.  For a reminder of what is needed you can click [HERE] to read my previous post on nutritional breakdown for endurance athletes.

Published in Athlete's Plate

First of all, I would like to thank Jason for letting me do this guest post! My name is Matt and I blog over at The Athlete’s Plate. As a foodie and an athlete, I love to see how other people like me are fueling their workouts. I haven’t been reading Jason’s blog for that long, but “The Athlete’s Plate” on Thursdays is definitely my favorite post series that he does. He always comes up with a creative menu that gives me great meal ideas! I promised Jason that I would come up with a stellar menu this week, so let’s get to it! *As a side note, all of these recipes were created and cooked by me* Also, I'm not a vegetarian, but I have prepared a special vegetarian meal. Just for you Jason ;)

Breakfast: Spelt Pancakes For One 

 Ingredients (serves one)

  • 1/2 cup spelt flour (whole wheat or all purpose flour will work fine)
  • 1/2 tsp cinnamon
  • 1 tsp baking powder
  • Pinch of sea salt
  • 1 TBS melted butter (or oil)
  • 1/2 cup unsweetened coconut milk (or any other milk)
  • 1 tsp vanilla extract
  • Toppings of choice


  1. In a large bowl, mix together the spelt flour, cinnamon, baking powder, and sea salt.
  2. Whisk in the melted butter, vanilla extract, and coconut milk.
  3. Preheat a lightly oiled cast iron skillet over medium high heat. Cook the pancakes for 3-4 per minutes per side, until golden brown.
  4. Add toppings of choice.


Lunch: Caprese Omelet 

Ingredients (serves 1)

  • 3 eggs
  • 2 ounces of fresh mozzarella cheese
  • 1 medium tomato
  • 1 small bunch of fresh basil
  • 1 TBSP olive oil
  • Salt & pepper, to taste

Directions 1. Prepare the filling: Slice the tomato, rinse the basil, and slice the mozzarella. 2. Beat eggs well until they are light and fluffy and season them with salt and pepper. I like to add a few drops of water as well. I like to think that this keeps the omelet fluffy during the cooking process. 3. Heat the olive oil in a non stick pan over medium heat and add eggs. Swirl your pan around until the egg coats the entire bottom. 4. When the eggs start to bubble a little bit, take your spatula and pierce the bubble, then tilt your pan to fill the hole with the remaining eggs. Repeat until the eggs are mostly set and reduce the heat to medium low. 5. Layer the tomatoes, basil, and fresh mozzarella on the omelet. 6. Cover for 60-90 seconds, then gently fold over with your spatula. 7. Slide the omelet onto a plate and enjoy.        

Snack: Chocolate Banana Protein Smoothie 


  • 1 scoop Chocolate Brown Rice Protein Powder
  • 1 medium frozen banana
  • 1 TBSP of natural peanut butter
  • 1 TBSP ground flax seed
  • 1 cup of coconut milk (or other nondairy milk)
  • 1/2 cup plain Greek yogurt
  • Sprinkle of cinnamon (optional)


  1. In a blender, add all of the ingredients and blend well.
  2. Pour into glass and enjoy! Tastes like heaven!


Dinner: Sweet Potato, Black Bean, and Swiss Chard Quesadillas 


  • Extra virgin olive oil
  • 16 ounces sweet potato, diced into 1/2-inch pieces (You may not need it all)
  • 1 large chipotle in adobo, minced
  • freshly ground black pepper and salt to taste
  • 1 cup refried black beans
  • 2 large cloves garlic, minced
  • 1 green bell pepper, sliced thin
  • 1 1/2 tsp cumin
  • 1/2 tsp ground chipotle chile
  • 1 bunch chard, stems discarded, leaves sliced, washed well
  • 1/3 cup water
  • 4 whole wheat tortillas
  • Shredded Cheddar cheese


  1. Prepare the potatoes by covering with water in a pot and boiling until tender and can be pierced with a fork, about 10-12 minutes. Drain well. Mash them in a large bowl using a potato masher, adding chipotle in adobo, refried black beans, and salt and pepper to taste. Set aside.
  2. In a large skillet, heat 1 Tablespoon olive oil over medium heat. Saute garlic, onions, and green bell pepper for about 5 minutes, then add cumin, ground chipotle, and salt to taste for about 1 minute. Add chard and 1/3 cup water. Cover and simmer for about 10 minutes. Remove the lid and simmer until liquid is reduced, about 5 minutes. Remove from heat.
  3. Drizzle one side of a tortilla with extra virgin olive oil. Turn over and spread a thin layer of the sweet potato mixture.Top with half of the chard mixture and sprinkle with cheddar cheese. Top with remaining tortilla. Drizzle other side with olive oil.
  4. Heat in a skillet over medium heat, turning several times, until browned.
  5. Prepare the second quesadilla in the same manner.
  6. This recipe makes enough for two quesadillas. You will have leftover potatoes. Roast them for a nice side dish.

In a nutshell, this is how I normally eat on a day to day basis. I hope you guys enjoyed it! And remember to vote for the next “Athlete’s Plate Challenge” ingredient! [polldaddy poll="4527381"]

Published in Athlete's Plate
Friday, 28 January 2011 04:36

Athlete’s Plate – January 27, 2011

A quick announcement that ch-ch-changes are coming.  The look and feel of this blog will be changing in a major way in the very near future but do not worry as you will be able to still find me through the URL as well as the new one (not releasing the name yet.)  It is going to highlight my true passions which are cooking and eating as well as training and racing.  I am so excited and doing my best to not reveal anything but you will love it to. I received a preview shot last night and I am in LOVE with the look of it.  It is incredible and I am forever in debt to the designer (will be revealed with new site.)  My gratitude to you (designer) is not enough to say THANK YOU.  You are doing an awesome and speedy job.  Color me excited. This weeks Athlete's Plate is brought to you in honor of John from Training Smoker fame.  John is pure inspiration.  He was a 1 pack a day smoker who has done 2 marathons, 2 half-Ironman races, a century and is registered for Ironman Florida this year. Reading through John's blog I found the following little tidbits about him: 1- He has an awesome tattoo of a tree on his shoulder. 2- The Matrix is one of his favorite movies. 3- He has been blogging since September 2008 4- Nelly and Andre 3000 are two of his favorite artists. 5- Training Log is the most use label on his blog. 6- He is a top Health Blogger on Wellsphere. 7- Ran the Resolution Run on New Year's Day and PR'd it.  It was a 5k that he ran in 24:42 and finished 4th in his age group.
Breakfast - Appalachian State Oatmeal with Apples and Ironman Florida Orange Juice
(went to Appalachian State and is going to be racing Ironman Florida this year)
(pic courtesy of
Ingredients: 2 cups old-fashioned oatmeal (not instant), 1 cup Vanilla HoneyMilk, 2 medium apples - cored and peeled and diced, 1/2 cup crushed walnuts, 2 Tablespoons agave syrup, 1 teaspoon cinnamon Servings: 4

Directions: 1- Cook oatmeal per package directions. 2- Stir in the apples pieces, 3/4 of the nuts, cinnamon and agave syrup. 3- Distribute oats among four bowls. Top with milk and remaining walnuts A favorite of mine is to add in 1tbs of dark chocolate chips.  The chips will melt in the hot oatmeal and just about every spoonful will have chocolate on it and what a great treat.

AM Snack - Balance Energy Bars
(he has a tattoo of the word Balance on his chest)

(pic courtesy of

Ingredients: 2 cups rolled oats, 3-4 oz molasses, 2-3 T oil (olive or vegetable), 1 cup dried cranberries, chopped, 1/3 cup almond meal, 2 servings whey protein powder, 1-2 tbs peanut butter, 1/2 tsp baking powder, 1/2 tsp baking soda, 9x13 baking pan Servings: 12 Directions: 1- Toast the oats in the oven for a while, ~10 minutes. This is a good way to preheat the oven (350 degrees) and you might as well use the baking pan for this step. 2- Combine the molasses and oil in a mixing bowl. Stir until smooth 3- Add oats, cranberries, peanut butter and stir 4- In a separate bowl, mix remaining dry ingredients 5- Add dry ingredients, stir everything up. 6- Transfer the mix to greased 9x13 baking pan 7- Bake at 350 degrees for 10-20 minutes. When it smells good, it is good. 8- Remove, let it cool… cut into pieces

Lunch - Radio Radicchio Salad
(Music Industry Studies major at Appalachian State)
(pic courtesy of
Ingredients: 1 head of radicchio (chopped), 1 bunch of baby spinach, 1/2c of strawberries (sliced), 1/2c of almonds (chopped), 1/2c of baby portabella mushrooms (sliced), 1/2 red onion (chopped), 1/3c dried cranberries, 1 1/2c of pitted dates, 2 whole grain rolls, 3tbs balsamic vinegar, 6tbs olive oil
Servings: 2
1- Combine all ingredients in a bowl and toss.
2- Serve with whole grain roll on the side
1- Add in shaved Parmesan cheese
2- Add in 4oz of grilled chicken breast sliced
PM Snack - Pink's Raise Your 'Ade Smoothie
(Pink is one of his favorite artists)
(Lindsay at Chasing The Kenyans has a video)
(pic courtesy of

Ingredients: 1 bottle of the newly created Strawberry Banana HoneyMilk, 1 1/2c frozen strawberries, 2 bananas, 1 1/2 tsp honey, 2 tbs peanut butter (if using fresh strawberries then add ice) Servings: 2 Directions: 1- Combine all ingredients in a blender and whip to a consistency of your liking

Dinner - Whole Wheat Pasta with When Harry Met Sally Sauce
(WHMS is one of his favorite movies)
(I have been to Katz's deli more times than I can remember when I lived in NYC - where famous scene was filmed)
(this sauce - we call it gravy - will make you scream like Sally it's so good)
(pic courtesy of
Ingredients: 1box of Barila Plus Whole Wheat Penne, 1c portabella mushrooms (sliced), 1c Japanese eggplant (sliced), 1/2 yellow squash (sliced), 1/2 zucchini (sliced), 3 cloves of garlic (minced), 1 small yellow onion (diced), 1 carrot, 1/2tbs honey, 1 28oz jar of crushed tomatoes, 1 8oz can of tomato paste, red pepper flakes, bunch of fresh basil, fresh oregano, 1tbs olive oil
Servings: 4
1- In large non-stick plan heat oil and add in garlic and onion.
2- After 5 minutes add in mushroom, zucchini, squash and eggplant
3- While cooking crush the tomatoes in your hand over the pan so that they drip into pan
4- Add in tomato paste
5- Stir so that tomato paste becomes part of sauce
6- Add in carrot whole (make sure to wash it)
7- Add in honey and stir
8- Add in oregano and basil
9- Let cook for about an hour covered.  This will help reduce the juice from the tomatoes and thicken.
10- When it get close to the consistency you like bring water to a boil.
11- Once water is boiling add in pasta
12- When pasta is done, drain in colander
13- Pour about 1/2c of pasta water into gravy (red sauce) and stir to combine.
Serve and enjoy.
If you want meat you can add in pancetta that has been cut thick and chopped into small pieces.  Or you can add in ground turkey or chicken as well. John - I hope you enjoyed the menu and that the memories I pulled from came back.  It was a lot of fun going through your blog and you are an inspiration. Please nominate another blogger by Monday and email me at jbaha14 [at] gmail [dot] com.
Published in Athlete's Plate
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
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