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?
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 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
Ingredients: 1 Thin Whole Wheat Bagel, 1tbs chocolate-hazelnut spread, 1tbs peanut butter
Servings: 1
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
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
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
Ingredients: 1 bottle of Vanilla HoneyMilk, 1oz strawberries (about 6), 1 banana, 2tbs ground flax, 1tbs Peanut Butter
Servings: 1
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
Indgredients: 1c of dry farfalle, 5 stalks of broccoli rabe, 2 tbs olive oil, 20 pine nuts
Servings: 1
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

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.

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