Athlete's Plate - 10/28/2010

Athlete's Plate - 10/28/2010

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Breakfast - Oatmeal with Fruit, Chocolate Chips and Almonds Serving - 1

Ingredients - Whole Cut Oats, Almond Milk, Dark Chocolate Chips, Almonds and Fruit

Directions - Place one serving of whole cut oats in a bowl along with one serving of almond milk.  Place bowl in microwave and run for 1 minute to 1 1/2 minutes.  Check your consistency for how you like your oatmeal. You can also use warmed up almond milk and just pour until it reaches the consistency you desire. Place 1 serving of dark chocolate chips, almonds and fruit in the bowl and stir.  The chips will melt from the heat of the oatmeal and you will have your candy craving fixed.  I used 3 fruits in my oatmeal and typically they are raspberries, blueberries and banana.  If that is not available then blackberries and strawberries work as well. AM Snack - Break-the-Fast Energy Bars (great to get the children involved in cooking) Servings - 10

Ingredients - 1 egg, 1/2 cup soy-nut butter (I also use almond butter), 1/2 cup applesauce (unsweetened), 1/3 cup honey, 1 tsp cinnamon, 3/4 cup baking mix (I used whole wheat pancake mix), 1/2 cups instant oats, 1/2 cup wheat germ, 3/4 cup raisins, dried cherries, blueberries (pick your favorite fruit - I use 2 fruits in this recipe) Directions - 1-Preheat oven to 350 degrees 2-In a mixing bowl beat the egg then add the soy-nut butter, applesauce, honey, and cinnamon.  Mix until well blended. 3-In a separate bowl stir together the baking mix, oats, and wheat germ until well combined. 4-Pour the dried fruit into the dry ingredients and slowly stir them together. 5-Add the dry ingredients to the wet ingredients and stir until well combined. 6-Press the mixture in a prepared baking pan.  Place pan in oven and allow to cook for 20-25 minutes. 7-Remove pan from oven and allow to cool (~20 minutes)8 8-Cut into bars and serve Lunch - Pesto Pita Pizza Servings 1 Ingredients - pesto, sun-dried tomatoes, roasted peppers, olives (chopped), capers, red onion (chopped), broccoli sprouts, low-fat mozzarella, grilled chicken (optional) Directions - 1-Preheat oven to 350 degrees

2-Spray top of pita with cooling spray and place top side down on baking tray 3-Spread thin layer of pesto 4-Pile the sun-dried tomatoes, roasted peppers, olives, capers and red onion on top of pesto 5-Place broccoli sprouts next to cover entire pizza 6-Place mozzarella (and chicken) on top of broccoli sprouts 7-Place in oven for 15 minutes or until mozzarella melts 8-Cut into 4 wedges and enjoy. For chicken preparation: Pound out chicken breast until very flat.  Grill the chicken so it is cooked all the way through.  Cut into small bite size pieces. PM Snack - HoneyMilk Smoothie

Servings 1

Ingredients - 1 bottle of your favorite flavored HoneyMilk (I use honey), fruit (at least one frozen) Directions - Pour HoneyMilk into blender followed by all fruit and blend until it is at your favorite consistency. Can add peanut butter or Greek yogurt if you wish. Dinner - Green Chicken Chili Servings 8 Ingredients - 8 cups fat-free, reduced-sodium chicken broth, 1 onion (chopped), 2 lbs of chicken breast cut into 8 pieces, 2 packages of chicken gravy mix, 3 cans (7 oz) of mild diced green chilies (or use fresh tomatillos), 6 cloves garlic (minced), 1/2 cup cilantro (chopped), 1/2 tsp ground cumin, 2 jalapenos (seeded and chopped), 28 oz of white hominy, drained (can also substitute white beans), 8 whole wheat tortillas, 1 tomato (diced), 1/2 cup fat-free sour cream Directions -

1-In large pot combine chicken broth, onion and chicken breasts.  Bring to boil then simmer until chicken is cooked through (~20 minutes).  Remove chicken from broth and set aside. 2-With a whisk blend the gravy mix into the broth.  Now add chilies, garlic, cilantro, cumin, jalapenos, hominy.  Bring to a boil then reduce to simmer 3-Shred chicken and add back to broth.  Cover and simmer for 40 minutes. 4-Warm tortillas by placing in damp paper towels and microwaving for 45 seconds or less 5-Serve chili topped with a spoonful of diced tomato and sour cream 6-Use tortilla for dipping Hope you enjoy this menu.  Should you decide to create one of these dishes on your own please let me know how it turned out and be sure to include a picture.

Jason Bahamundi

About the Author:

I grew up in New York and lived there for 34 years until I got divorced and moved 1600 miles to my new home in Texas.  I love New York and miss it but that does not mean that Texas hasn’t been great to me because it has.  It was here that I discovered endurance sports and specifically the sport of triathlon.  Triathlon has given me new life through all the challenges it presents.  I no longer look at life the same way and I can say that is in part due to my endeavor into this sport.

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