Athlete’s Plate – December 23, 2010

Athlete’s Plate – December 23, 2010
Athlete's Plate - December 23, 2010
This week the Athlete's Plate is dedicated to Marlene over at Mission to a(nother) Marathon.  Beth from Shut Up and Run nominated her and I am glad that she did.  I had not been following Marlene so it led me to stalk follow another blog.  It is choc(olate) full of great inspiration, pictures and stories.
Here is what I was able to find out about Marlene while perusing her blog:
1- From Canada
2- Began her running career essentially in 2007 and has since been pounding the pavement to the tune of (at last count) 35 races which include 4 marathons.
3- Has lost 12.2 lbs since November 1st but she isn't counting.
4- Her husband runs as well
5- Has 491 followers (go say something nice to her now so she nominates you.)
6- Doesn't run in your normal running gear all the time (M&Ms, Colored Stockings)
She is an inspiration to all of us.  Go check out her blog and start following.
Breakfast - Tim Horton's Hears A Who! Green Eggs and Canadian Bacon (Ham) -- Dr Seuss 
Ingredients: 1/3c Egg Substitute, 2 tbs Salsa Verde, Handful of spinach, Vegan Cheese, Whole Wheat Tortilla, 1 slice Canadian Bacon (not shown in pic)
Servings - 1
1- Heat up tortilla in microwave for 20 seconds to get it soft.
2- Place spinach on top of tortilla
3- Cook egg substitute in non-stick pan
4- Place egg in middle of tortilla
5- Top with vegan cheese
6- Top with Salsa Verde
7- Place in microwave for 20 seconds so cheese melts.  Anything longer and the spinach will let out a lot of water so even if the cheese isn't fully melted it will still taste great.
Serve with coffee and away you go.
AM Snack - Bathroom Changing Crunchy Oatmeal Bars
(recipe courtesy of
Ingredients: 3 1/2 cups regular oats, uncooked, 1/2 cup flaked coconut, 1/2 cup sliced almonds, 1/2 cup wheat germ, 1/4 cup coarsely chopped cashews, 1/4 cup coarsely chopped pecans, 1/4 cup sesame seeds,

1/4 cup sunflower seeds, 1/2 cup honey, 1/4 cup firmly packed brown sugar, 1/4 cup vegetable oil, 1/2 cup creamy peanut butter, 1 teaspoon vanilla extract
Servings - 30
1-Combine first 8 ingredients in large bowl; stir well, and set aside.
2-Combine honey, brown sugar and oil in a small saucepan; cook over medium heat, stirring occasionally, until sugar dissolves and mixture is thoroughly heated. Remove from heat; add peanut butter and vanilla extract, stirring until peanut butter melts. Pour honey mixture over oats mixture; stir well. Mixture will be dry at first; continue stirring until moist.
3-Press mixture into a greased 15 x 10-inch jellyroll pan, using greased fingertips. Press mixture flat with the back of a wide metal spatula. Bake at 250 degrees F for 1 hour and 20 minutes or until golden brown. Cut into bars while warm. Let cool completely in pan.
4-Remove bars from pan. Store in an airtight container at room temperature up to 1 week.

Lunch - Festivus Mulligatawny Soup (Seinfeld reference)
(Recipe courtesy of

Ingredients - 1 large sweet onion, finely chopped , 2 tablespoons butter, 1/4 teaspoon cayenne, 1/4 teaspoon kosher salt, 1 whole dried chili, 1 teaspoon turmeric, 1 tablespoon coriander, 4 cups vegetable stock (store bought is ok), 1 large carrot, finely sliced, 1 large new potato, rinsed unpeeled, & cubed, 1 large green pepper, finely chopped, 2 -3 plum tomatoes, chopped, 1 stalk celery, finely sliced, 1 can coconut milk (398ml), 2 tablespoons fresh lemon juice, 1 tablespoon fresh cilantro, minced, 1 tablespoon fresh parsley, minced,  

Servings - 6 to 8
Directions -
1- In a large pot over medium heat sauté onions in melted butter until soft and translucent but not caramelized.
2 -Add seasonings to onions; continue to sauté for 2 to 3 minutes till they are well incorporated.
3 -Stir in Vegetable stock, then add vegetables and simmer for 10 to 15 minutes.
4 - Stir in coconut milk and cook for a further 5 minutes. Remove from heat and let cool several minutes. Remove whole dried chili. Using a hand blender blend well, while a allowing some variance in texture to remain.
5 - Stir in lemon juice, parsley, and cilantro, and let stand for 1 hour or so to allow the flavors to mature.
6 - Reheat gently and then serve. Preferably with warm Nan or pita.


PM Snack - Pretty In Pinto Bean Pink Quesadillas

Ingredients- 2 whole wheat tortillas, black & pinto bean spread, vegan cheese, spinach, mushrooms, avocado
Servings - 1
1- Create spread by draining and washing 1 can of black beans and pinto beans
2- Place beans in food processor and blend with olive oil added until you reach your desired consistency
3- Place spread on both tortillas
4- Place spinach on bottom tortilla
5- Place mushrooms on top of spinach
6- Place vegan cheese on top of mushrooms
7- Place other tortilla on top with spread side down
8- Place on panini press that has been sprayed with non-stick cooking spray
9- Cut avocado in 1/2 and remove pit.
10- Using 1/2 of the avocado smash with fork
11- Cut the other 1/2 of the avocado into slices
12 - Cook quesadilla until tortilla gets crunchy (maybe 2 minutes)
13- Spread mashed avocado on top of quesadilla and cut into 4s

Dinner - Grilled Chicken with Quinoa and Dried Fruit
(go to this link for reference)

Photo courtesy of Little Stomaks

Ingredients - 4 oz chicken breast, 1 cup of quinoa (will create more than 1 serving - close to 4), 1/4 cup of dried fruit
Servings - 1
Directions -
1- Grill your chicken after putting salt and pepper to taste.  Can't grill then heat up oven to 350 degrees and bake.
2 While your chicken is cooking place quinoa in pot with 1 1/2 cups of water and bring to a boil then turn down to a simmer and cook for 15 minutes.
3- Remove quinoa from heat and let sit with lid on for 5 minutes
4- Add dried fruit to quinoa and mix and fluff
5- Make sure chicken is cooked all the way through and plate.

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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