Athlete's Plate - December 16, 2010

Athlete's Plate - December 16, 2010
In the third installment of the Blogger Athlete's Plate menu I am presenting Beth from Shut Up and Run.  Beth is an open book to say the least.  When I informed her that she had been nominated by Q she was excited and essentially told me that everything was fair game.  If you have never been to her blog, and I doubt that you haven't as she has over 1000 followers, then let me just say this:  BRUTALLY HONEST.
Beth is open about everything us runners go through and not just about running.  Yes, there is discussion of poop, fart and her favorite the shart.  But she is honest about being a real person in terms of wife, mother of children and a 3 legged 1 eyed dog.
I would think that spending a weekend in Beth's house would force you to wear Depends from the laughter that would be going on during the stay.  I would think that the conversations would be so real you would not want to pack up your stuff and leave.
All that being said Beth's menu was harder tocreate then the two previous Blogger Athlete Plates because there are no really hidden secrets in her blog.  I went scrolling through and hit older post, older post, older post so much my mouse button got stuck.  Where was that hidden gem I needed?  I found one that I hope she had forgotten about and brings a smile to her face.
Leave comments here and on Beth's page so that she will nominate you for a menu.
Breakfast:  Oatmeal with brown SUgAR
Ingredients: 1/4 cup rolled oats, 3/4 cup HoneyMilk, 1 tbs ground flax seed, 1tbs brown sugar, 1/2 banana, 1 serving blueberries, cinnamon for taste
Servings: 1
1- Put oats and HoneyMilk into a pot and heat over low to medium heat
2- Add in ground flax seed and brown sugar
3- Stir until milk starts to boil
4- Once boiling stir feverishly until the mixture gets to your consistency
5- Remove from heat and pour into bowl
6- Add in blueberries and banana
Enjoy with coffee
AM Snack - PARTY IN MY CABANA cookies
(from Vegan on the Cheap by Robin Robertson)
Ingredients: 1/3c margarine, 1c SUgAR, 1/3c HoneyMilk, 3/4c creamy peanut butter, 1tsp pure vanilla extract, pinch salt, 2c quick-cooking oats, 3/4c chocolate chips
Servings - 24
1- In medium saucepan melt margarine over medium heat.  Stir in the HoneyMilk and sugar.  Cook, stirring until it just comes to a boil.  Cook, stirring for 1 to 2 minutes to dissolve the sugar.
2- Remove saucepan from heat.  Add the peanut butter, vanilla, and salt, stirring until well blended.  Add the oats and chocolate chips and stir until well mixed.
3- Drop heaping tablespoons of the cookie mixture onto a baking sheet.  Set aside at room temperature until firm, about 30 minutes.
I eat my AM snack around 11-11:30p so this is a perfect snack for that time with a glass of milk.
Lunch - Tootin' Torta Rustica
(from Vegan on the Cheap by Robin Robertson)

Pic courtesy of StaciSnacksOnline

Ingredients: 2 medium eggplants cut into 1/4" slices, 2 tbs olive oil, 1 medium yellow onion (chopped), 3 garlic cloves (minced), 8oz white mushrooms (chopped), 8oz of turkey sausage or no sausage at all, 1 tsp dried basil, 1/2 tsp dried marjoram, 1/2 tsp dried oregano, 1/2 tsp salt, 1/2 tsp black pepper, 1/4 tsp crushed red pepper, 2 10oz packages of frozen spinach (thawed and well drained), 1 15.5oz can of canellini beans (drained and rinsed), 1/4c nutritional yeast, 1 14.5oz can diced tomatoes (drained), 1 9oz jar roasted bell peppers (drained and finely chopped), 2tbs chopped fresh parsley, 1 14" pie crust, 1 9" pie crust Servings - 8 Directions: 1- Preheat oven to 425 degrees.  Brush eggplant slices with 1 tbs oil and bake for 10 minutes on each side.  Set aside to cool.  Reduce oven temps to 400 degrees. 2- In a large skillet, heat the remaining 1 tbs of oil over medium heat.  Add onion, cover and cook for 10 minutes until soft.  Uncover and add in garlic, mushrooms, sausage (if using), basil, marjoram, oregano, salt, black pepper and crushed red pepper.  Cook until softened, stirring occasionally, about 10 minutes.  Stir in the spinach and cook until all liquid is evaporated, about 5 minutes.  Set aside to cool completely. 3- In food processor, combine the beans and yeast and process until smooth. Set aside. 4- In medium bowl, combine the tomatoes, roasted peppers and parsley.  Mix well and set aside. 5- Place the pie crust into a 9" springform pan.  Press against the edges and sides and let edge of dough hang over edge of pan. 6- Spread a layer of the bean mixture on the bottom of the pie crust. Top with layer of eggplant, followed by spinach mixture, and then the tomatoe-pepper mixture.  Repeat the layering until all the ingredients are used up. 7- Place other pie crust on top and crimp edges.  Place 4 small slits on top to allow steam to escape. 8- Place the pan on a baking sheet or wrap the bottom of the pan with foil.  Bake until the crust is golden brown, about 45 minutes.  Cool the torta in the pan for at least 30 minutes.  Remove the sides of the pan and serve.  

PM Snack - Chocolate SHART Brownies
(from Vegan on the Cheap by Robin Robertson)

Photo courtesy of

Ingredients: 1c canned black beans (drained and rinsed), 1/2c SUgAR, 3tbs canola oil, 4tbs unsweetened cocoa powder, 1 ripe banana, 2 tbs instant coffee, 2 tsp pure vanilla extract, 1/2 c all-purpose flour, 2 tsp baking powder, 1/8 tsp salt, 3/4 c semi-sweet chocolate chips, 1/2 c walnut pieces Servings - 16 Directions: 1- Preheat oven to 350 degrees.  Grease 8" square baking pan and set aside. 2- In a food processor, combine black beans, sugar and oil, and blend until smooth.  Add the banana, coffee, and vanilla and blend until smooth. 3- Scrape the mixture into a large mixing bowl.  Add the flour, baking powder and salt and mix until smooth.  Stir in the chocolate chips and walnut pieces. 4- Scrape the batter into the prepared pan.  Bake until a toothpick inserted into the center comes out clean (25 to 30 minutes.)  Let cool completely in the pan on a wire rack, then refrigerate for several hours before cutting into squares.

Dinner - SWIMMING Upstream Salmon and Brown Rice

Photo courtesy of

Ingredients - 1 4oz piece of salmon, Brown rice, 1/2 medium carrot (chopped), 1/4c raisins, spinach
Servings - 1
Directions -
1- Grill salmon or saute if no grill available.  Leave the salmon alone and don't touch it.  It will naturally pull away from the grill or pan and then you can flip to cook on other side.
2- In 1 tbs of olive oil saute the carrots until your preferred tenderness.
3- Cook brown rice according to package (I use quick and serve -- in the microwave for 90 seconds)
4- Combine rice and carrots and raisins until thoroughly mixed.
5- Saute spinach in pan.  Use more than you think as spinach wilts down into nothing.
6- Place spinach on plate with salmon on top.  Put the rice to the side.
Enjoy with a nice glass of wine.  I prefer red, but drink what you like.
Remember to eat in moderation so don't go eating the cookies/brownies in one sitting.  Make sure to drink plenty of water during the day as well.
Beth - I hope you enjoy the menu as much as I enjoyed going through your blog.  Lots and lots of material and there could be a full year's worth of Athlete's Plates from your blog.
Please email me your nomination for the next Athlete's Plate and I will notify them of the nomination.
Happy Eating and as always KEEP SMILING!!!!!
Please do not forget the Pay it Forward giveaway.  Simple entry.  It expires tomorrow at 12pm CST.
To enter go here.
TAGS: SUAR , Beth Risdon
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.