Athlete’s Plate – January 13, 2011

Athlete’s Plate – January 13, 2011
Athlete's Plate - January 13, 2011
One announcement before we get into today's menu.  The announcement is Happy 5th Birthday to you Chico.  Being your step-father is challenging, enlightening, motivating, inspiring but most of all it is FUN.  Thank you and Happy Birthday.  Now don't go getting punished today ok?
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Today's menu is in honor of Morgan over at CAUTION: Redhead Running.  Don't know her?  Well where have you been?  She has 430 followers and when I tell you I laughed at the blog and laughed even harder at the email exchange after I am not lying.  She signed her email to me with Red, and so I replied to her email with my own signature (Sh*t Brown Eyes and Hair!)
So let's discuss a few of the items I found out about Red:
1- Once fell out of a window.  True story.  Click here and read Rixi's #1 thing about Morgan.
2- Has a cell phone but I'm not sure if she knows how to operate it.
3- Started her blog 19 days prior to her first half-marathon and we are now coming up on her 2 yr anniversary
4- Loves Rider sandals.
5- This menu will not include broccoli, coffee, tomatoes or bacon (not my doing on the meat.)
6- She grew up on a pig farm....now you know why she won't eat bacon.
7- The Da Vinci Code is one of her favorite books
8- Moved from Orlando to Michigan in 2010
9- Wants to run 1,000 miles in 2011
10- Wants to BQ in 2011
Pre-Workout Breakfast - Good In Bed Bagel
(a favorite book of her)
pic courtesy of ingestiondigest.com
Ingredients: 1 Thin Whole Wheat Bagel, 1tbs chocolate-hazelnut spread, 1tbs peanut butter
Servings: 1
Directions:
1- Toast bagel
2- Spread chocolate-hazelnut spread on one side and peanut butter on the other
3- Serve with OJ (no coffee for Morgan)
This is to be eaten prior to working out in the morning
Post Workout Breakfast - Boom Boom Pow Pancakes
(one of her 20 favorite running songs)
pic courtesy of ireallylikefood.com
Ingredients: 1c whole wheat flour, 2tsp baking powder, 2tbs wheat germ, 2tbs ground flax seed, 1/4c egg substitute, 2tbs unsweetened applesauce, 1c Vanilla HoneyMilk, 1/4c dried cranberries, 1oz walnuts chopped, 1 banana sliced, cooking spray
Servings: 4-6 pancakes
Directions:
1- Put dry ingredients into bowl and mix thoroughly
2- Add wet ingredients and mix thoroughly
3- Add in cranberries, walnuts and banana and mix thoroughly
4- Heat up pan with cooking spray
5- Cook over low heat so the pancakes don't cook to fast and burn
6- Serve with more fruit and sugar free syrup
AM Snack - Pink Flamingo Smoothie
(do I need to explain the pink?)
pic courtesy of sheknows.com
Ingredients: 1 bottle of Vanilla HoneyMilk, 1oz strawberries (about 6), 1 banana, 2tbs ground flax, 1tbs Peanut Butter
Servings: 1
Directions:
1- Combine all ingredients in a blender (use ice if you want it thicker or frozen strawberries) and whip smooth
Lunch - Run Friendly Farfalle
(she runs in a group 2-3x per week plus it adds in some green)
Pic courtesy of robynwebb.com
Indgredients: 1c of dry farfalle, 5 stalks of broccoli rabe, 2 tbs olive oil, 20 pine nuts
Servings: 1
Directions:
1- Bring water to a boil to cook pasta
2- Heat up 1tbs olive oil and once hot saute broccoli rabe
3- In same pan toast pine nuts (be careful as they will burn quickly.  Just looking to extract oils)
4- Combine broccoli rabe and pine nuts and set aside
5- Cook pasta to your desired consistency.
6- Drain pasta and combine with broccoli rabe, pine nuts
7- Add olive oil over the top
8- Add shaved parmesan (optional)
PM Snack - Chewybaca Cranberry Oatmeal Peanut Butter Bars
(Star Wars is one of her favorite movies)

pic courtesy of Reader's Digest

Ingredients: 1/2c whole wheat flour, 2tbs ground flax, 2tbs wheat germ, 1tsp cinnamon, 1/2c peanut butter, 1/3c honey, 1/2c egg substitute, 2c old-fashioned rolled oats, 1c dried cranberries, 1/2 cup chopped almonds, 1/2c dark chocolate chips Servings: 24 bars Directions: 1- Preheat oven to 350 degrees 2- Combine dry ingredients in one bowl (flour, flax, wheat germ, cinnamon) 3- Combine peanut butter, egg substitute and honey until well combined 4- Combine wet and dry and fold together 5- Add in oats, cranberries, almonds and chocolate chips 6- Place in 9x13 baking dish and in oven 7- Cook for 20 - 25 minutes 8- Let cool then cut into squares

Dinner - Trash Talk Tofu Tacos
(she loves passing guys during a run)

pic courtesy of sunset.com

Ingredients: 12oz of firmly packed tofu, 2tbs soy sauce, 1tbs lime juice, 1tbs chili powder, 1tbs cumin, 1tbs paprika, 1tbs garlic powder, 1/4tbs cayenne, 1 bag of slaw (dry), 8 corn or whole wheat tortillas Servings: 8 Directions: 1- Rinse tofu, drain for about 5 minutes, then pat dry with paper towels. Cut into 1-inch cubes and lightly blot with more paper towels. 2- Mix soy sauce, lime juice, chili powder, cumin, garlic powder, paprika and cayenne. Add tofu and mix gently to coat cubes completely. Let stand 5 to 10 minutes, stirring occasionally. 3- In separate bowl mix cabbage with vinegar. 4- Heat non-sticking pan and place tofu in pan. Turn as needed to brown tofu on all sides, 5 to 6 minutes total. Transfer to a serving platter. Place cabbage mixture alongside. 5- Heat tortillas in a microwave oven at full power until hot and steamy, ~30 seconds. Wrap in a towel. Serve with tofu and cabbage, salsa, and sour cream. 6- Eat taco style, filling tortillas as desired. Red - I hope you enjoy the menu and found it to your style and creativity.  Please send me an email by Monday with your nomination for the next Athlete's Plate.

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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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