Athlete’s Plate – December 30, 2010

Athlete’s Plate – December 30, 2010
Athlete's Plate - December 30, 2010
This is the last Athlete's Plate of 2010 and it is perfect to end the year with a menu dedicated to Lindsay from Chasing the Kenyans.  If you have not been to her blog, go but not until you are done reading all of my posts, then go as fast as you can.  Lindsay is an extremely funny person.  She is creative in an artsy way.  She can draw, she can rap, she makes videos, she can move boxes from cubicle to cubicle.  But most of all she can run.  That name (Chasing the Kenyans) is no joke.  Lindsay is fast and determined.  Don't believe me?  How about the fact that she grades herself every month based on her workouts.  That is really holding yourself accountable.
So, Lindsay, my fellow HoneyMilk drinker this menu is just for you.  I hope you enjoy it and I hope that J makes the dishes for you.  I also hope that your Dad can get through another season of rooting for the Mets and if he needs a shoulder to cry on he can have mine.
Breakfast - KENYAN Ugali Breakfast

Ugali is essentially a polenta cake made with cornmeal, water and milk.  Ugali is typically served as a side dish to meat and vegetables This is my version of Ugali. Ingredients: 1/6c of cornmeal for polenta, 1/2 cup of HoneyMilk, 1tbs Paremesan Cheese, 1 slice of whole wheat toast, spinach, 1 slice of tomato, 1 egg, balsamic vinegar, 1tbs olive oil, cooking spray Servings - 1 Directions: 1- To make the Ugali bring the HoneyMilk to a boil, slowly stir in the cornmeal and parmesan cheese.  Continue to stir until it all combines together.  It will be slightly grainy, but will be creamier than just water. 2- Remove Ugali from the heat, form into a cake and set aside. 3- Spray a pan with the cooking spray and cook your egg.  I made it over hard so that the yolk wouldn't dribble everywhere, but make it to your liking. 4- Toast the 1 slice of Whole Wheat Bread 5- Heat the olive oil in a pan and once hot add the polenta cake and cook so that the cake holds together. 6- I used a can but you can use a cookie cutter or some other device to cut the bread, cut the polenta cake and egg. 7- Now stack.  Bread, Polenta Cake, Spinach, Tomatoe, Egg 8- Drizzle with balsamic vinegar 9- Serve with coffee, tea or a glass of HoneyMilk.

AM Snack - Frugal Fitness Bars
(This comes from Lindsay's use of 50 cent sneakers and $12 sweatpants)

Picture courtesy of

Ingredients - 1 mashed banana, 1 1/2 cups dry oatmeal, 1 tbls ground sunflower seeds or flax seed, 1 tbls whole wheat flour, 4 scoops vanilla protein powder, 3/4 cup peanut butter, 1/4 cup olive oil, melted, 1/4 cup raisins, 1/4 cup Vanilla HoneyMilk, 1/2 cup chocolate chips

Servings - 12 Directions - 1- Mix all ingredients together in bowl. Pour into 9x12 Baking Pan 2-Place the pan in the freezer for at least 2 hours and store in baggie. 3-Thaw slightly before serving. Another alternative is to pour into a muffin pan and then you won't have to cut them.

Lunch - Creative Couscous and Veggies
(Samples of Lindsay's creativity can be found here and here)
Phote courtesy of
Ingredients - 1 zuchinni, 1 yellow squash, 1 eggplant, 1 green pepper, 1 red pepper, 1 onion, cooking spray, 1c water, 3/4c uncooked couscous, 1tsp hot pepper sauce, chopped fresh cilantro, 3/4c cherry tomatoes halved
Servings - 4
Directions -
1- Cut vegetables (not tomatoes) lengthwise and grill or roast or saute
2- Once cooked, cut vegetables into bit size pieces
3- Bring water to boil
4- Stir in couscous and then add hot pepper sauce, salt, pepper
5- Remove from heat and let stand for 5 minutes then fluff with a fork
6- Add in cilantro and tomatoes and vegetables
7- Serve and enjoy
(Hopefully after today Lindsay's diet will include more than M&Ms)
Photo courtesy of
Ingredients - 2 1/2 cups old fashioned oats, 1 cup whole wheat flour, 1 tsp baking soda, 1 tsp vanilla extract, 3/4 cup shredded coconut, 4 oz applesauce, 2 1/2 tbsp flaxseed, 1/4 cup honey, 1/3 cup packed brown sugar, 2 oz chopped pecans, 2 oz slivered almonds.
Servings - 24
Directions -
1- Preheat oven to 325 F. Lightly grease one 9x13 inch pan.

2- In a mixing bowl combine the oats, flour, baking soda, vanilla, applesauce, flaxseed, honey and brown sugar. Stir in nuts and coconut. 3- Lightly press mixture into the prepared pan. Bake at 325 F for about 20 minutes. 4- Let cool for 10 minutes, then cut into bars. 5- Let bars cool completely in pan before removing or serving.

Dinner - FIRETRUCK Roasted Tomato/Sweet Potato Fries with Polenta/Mushroom Burger

Ingredients - 1 portabella mushroom, 1 polenta cake (see recipe above), 1/2 sweet potato, 5 round slices of yellow squash, 1/4 onion sliced in length pices, 1 clove garlic, 1/2 can of fire roasted tomatos, spinach, 1 tomatoe slice, 1/2 avocado, handful of olives, 1tbs olive oil Servings - 1 Directions - 1- Mince garlic, cut onion into long slices, cut sweet potatoe into chuncky fries, slice yellow squash into 5 rounds 2- Heat olive oil in saute pan.  Once hot add onion and sweet potatoe 3- After 5 minutes add in yellow squash and garlic.  Cover and let cook for 5 more minutes 4- Add in 1/2 can of fireroasted tomatoes and cover and cook for 5-10 minutes until sweet potato is soft 5- Grill portabella mushroom until it is soft but firm. 6- Saute your polenta cake so that it browns on both sides. 7- Place mushroom on plate and top with polenta cake 8- Place sweet potato fries on side 9- Finish with a small spinach salad of spinach, tomato, avocado and olives Lindsay - I hope you enjoy the menu.  And don't forget you need to nominate somebody for the next edition.  Please email me on Monday with that name.  For those of you looking for a menu for me to create for you leave me the most glowing message of my blog and menu then go to Lindsay's and do the same.  Yes bribes work, but more than money (maybe not) we want to be buttered up. Thank you for reading. ----------------------------------------- Athlete's Plate announcement: I have decided to create a book of recipes from this past quarter of 2010.  It will include only my recipes and not those that I borrowed from other sites.  I will post once the book is ready for you to get, and I will do this each quarter with recipes so that you don't have to scroll through the blog to find your favorite recipes. One thing I ask is that if you make a recipe let me know how it came out for you.  What you liked, didn't like, etc?  And if you change it in anyway let me know.  I love experimenting with food and from your ideas I can get more creative.

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.

Related Stories