Athlete's Plate - December 9, 2010

Athlete's Plate - December 9, 2010
Today's Athlete's Plate is going to be titled....Q on the Menu... in honor of Q over at Q on the Move...  The menu came to be created after him because he was nominated by EMZ after her menu was created on November 24, 2010.
I follow Q's blog and am always lifted by his humor and his ability to be down to earth with his family and training.  He never seems to sway one way or the other in terms of emotions and keeps it on the level.  Whenever I am stressed out about my step-son or wife I wind up at his blog and notice the pictures of him and his beautiful family (which includes 3 children) and I get grounded.
Q is such a big hit in our house that when I told my wife that I was creating a menu for him
She said: Hey Q is that good looking guy with the gorgeous kids and wife right?
Me: Yes honey he is. 
She: Make that menu really special then.
So with the pressure of creating a menu for a great person (never mind terrific athlete) I was getting pressure from in the house as well.  I started by looking at his blog and his contents shows that the labels with the most posts are running and family.  With that in mind that is where I went and used as motivation.  I tried to eliminate the Q meals as much as possible, but it is his calling card so I used it but there are other items in here as well.
Q ---  I hope you and your family enjoy this menu.  It was great fun doing the research and learning more about you.
Friends --- If you want to be featured on the next menu you better leave comments for him and butter up to him so that he nominates you.
Breakfast: MODaddy Cakes w/ Canadian bacon
Servings - 1
Ingredients: 1/2c buckwheat pancake mix, 1/4c egg substitute, 1 tbs oil, 2 tbs ground flax seed, 1/4c-1/2c of HoneyMilk, 1 smashed banana, 1/4c walnuts, 1/4c dark chocolate chips, 2 slices of canadian bacon

1.Combine all the ingredients into a batter.
2.Cook over low heat in a non-stick pan with cooling spray.
3.Grill canadian bacon.

Serve with coffee and syrup.

AM Snack:  BOSTON Qualifying Protein Bars
(from Ashley Skabar)

Servings - Makes 12 to 16 bars
Ingredients: 1 cup dairy-free soy protein powder, 2 cups quick-cooking oats, ½ cup whole wheat flour, ¼ cup wheat germ, 2 t. baking powder, ½ t. salt, 2 cups chopped dried fruit, such as raisins, apricots, berries, 1 cups plain, unsweetened soy yogurt, 2/3 cup maple syrup, ¼ cup apple juice, 2/3 cups natural unsalted peanut butter, creamy or crunchy, 1/4 cup Egg Replacer mixed with 1/2 cup hot water,
1. Preheat the oven to 350 F. Lightly oil a 9” x 13” baking dish.
2. In a medium-sized mixing bowl, sift together the protein powder, oats, flour, wheat germ, baking powder and salt. Mix in the dried fruit until evenly distributed. Set aside.
3. In another mixing bowl, mix together the soy yogurt, maple syrup, apple juice, peanut butter and Egg Replacer mixture using an electric hand mixer until well combined. In 2-3 additions, add the dry ingredients to the wet, mixing until just combined spread into the prepared dish and bake for 35 minutes, or until golden brown and set. Allow to cool completely on a wire cooling rack before cutting into bars.

Lunch: Open Faced Turkey and Quinoa Meatloaf on Boston Brown Bread
(Meatloaf courtesy of Runners-Fuel)
(Boston Brown Bread courtesy of Abby White)

Turkey and Quinoa Meatloaf
Ingredients: 1/4 cup quinoa, 1/2 cup water, 1 teaspoon olive oil, 1 small onion, chopped, 1 large clove garlic, chopped, 1 (20 ounce) package ground turkey, 1 tablespoon tomato paste, 1 tablespoon hot pepper sauce, 2 Tbsp Worcestershire sauce, 1 egg, 1 1/2 teaspoons salt, 1 teaspoon ground black pepper, 2 tablespoons brown sugar, 2 teaspoons Worcestershire sauce, 1 teaspoon water
1.Bring the quinoa and water to a boil in a saucepan over high heat. Reduce heat to medium-low, cover, & simmer until the quinoa is tender, & the water has been absorbed, 15 to 20 min. Set aside to cool.
2. Preheat an oven to 350 degrees F (175 degrees C).
3. Heat the olive oil in a skillet over medium heat. Stir in the onion; cook & stir until the onion has softened & turned translucent, about 5 min. Add the garlic & cook for 1 miN; remove from heat to cool.
4.Stir the turkey, cooked quinoa, onions, tomato paste, hot sauce, 2 tablespoons Worcestershire, egg, salt, and pepper in a large bowl until well combined. The mixture will be very moist. Shape into a loaf on a foil lined baking sheet. Combine the brown sugar, 2 teaspoons Worcestershire, and 1 teaspoon water in a small bowl. Rub the paste over the top of the meatloaf.
5. Bake in the preheated oven until no longer pink in the center, about 50 min. An instant-read thermometer inserted into the center should read at least 160F (70C). Let the meatloaf cool for 10 min before slicing and serving
Boston Borwn Bread
Ingredients: 1 cup rye flour, 1 cup whole wheat flour, 1 cup yellow corn meal, 1 teaspoon baking soda, 1/4 teaspoon salt, 1 cup molasses, 1 1/2 cups buttermilk, 2/3 cup sultana raisins
1-Preheat oven to 375 degrees F (190 degrees C). Grease a 9x5 inch loaf pan.
2-In a large bowl, stir together all-purpose flour, whole wheat flour, baking soda and salt. Mix in molasses and buttermilk. Stir in raisins or currants. Pour batter into prepared loaf pan.
3-Bake for 1 hour in the preheated oven, or until a tester inserted into the center of the loaf comes out clean.
(courtesy of Sweet Mary)

Ingredients:1/3 cup golden raisins, 1/3 cup dark raisins, 1/3 cup dried cranberries, 1/3 cup snipped dried apricots, 1/2 cup brandy, 1 cup all-purpose flour, 1/3 cup packed brown sugar, 1/2 cup butter, 1/2 cup of egg substitute, 1 cup packed brown sugar, 1/2 cup all-purpose flour, 1 tsp vanilla, 1/3 cup chopped pecans, Powdered sugar
1- In a small saucepan, stir all of the dried fruit together with the brandy. Bring to a boil. Remove from heat. Let stand for 20 minutes and drain.
2-Heat oven to 350 F. For crust, in a bowl, stir 1 cup flour and 1/3 cup brown sugar together. Cut in butter until mixture looks like coarse crumbs.
3-Press mix into an ungreased 8x8x2 baking pan. Bake for 20 minutes or until golden.
4-In a medium bowl, beat eggs with electric mixer on low for 4 minutes. Stir in 1 cup of brown sugar, 1/2 cup flour, and vanilla until just combined. Add pecans and drained fruit. Stir to mix. Pour and evenly spread on top of baked crust.
5-Bake for 40 minutes or until a toothpick inserted in the center comes out clean. Do not overbrown. Cool in pan on wire rack. Sprinkle with powdered sugar. Cut into bars.

Don't understand the Watch The Throne reference.....Jay-Z and Kanye....both help Q through tough miles.

Photo: Dimitrios Kambouris/ WireImage


ThermoJock Sausage and Peppers over Brown Rice
(courtesy of Vegan on the Cheap by Robin Robertson)

Picture from

Servings - 4
Ingredients: 2 tbs olive oil, 3 Close To Mom's Sausage Links (recipe to follow), 1 medium yellow onion chopped, 1 medium carrot thinly sliced, 2 medium green bell peppers diced, 1 medium russet potato thinly sliced, 3 garlic cloves minced, 1/2 tbs dried thyme, 1/2 tsp dried marjoram, 1/2 tsp salt, 1/4 tsp black pepper, 1 14.5 oz can diced tomatoes undrained, 1/2 c vegetable stock, 2 tbs soy sauce, Uncle Ben's :90 brown rice in a bag.
---If you don't want to make this meal vegan then just use turkey sausage
1- In large skillet, heat 1 tbs of oil over medium heat.  Add sausage and cook until browned.  Remove from skillet and set aside
2- Heat remaining oil in same skillet over medium heat.  Add the onion & carrot, cover and cook until softened, 5 minutes.  Add the bell peppers, potato, garlic, thyme, marjoram, salt and black pepper.  Cover and cook until softened, about 10 minutes.
3- Stif in the tomotoes with their juice and stock and simmer, uncovered until the veggies are tender, about 8 minutes.  Sitr in the cooked sasusage.  Taste and adjust seasonings if needed.  Cook until heated through.
4- Use Uncle Ben's brown rice and cook in micro for 90 seconds.
5- Pour sausage and peppers over brown rice and enjoy

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.