Athlete’s Plate – 1/20/2011

Athlete’s Plate – 1/20/2011
I would like to thank Rita Barry of Fitblogger for designing the logo for The Athlete's Plate.  The gold wings represent quite a bit to me.  They represent the gold wings for Boston as well as the headdress that the Greeks wore when they won the Gold Medals as well as the winner of Kona.
Fitblogger was also kind of enough to post my menus on a weekly basis.  Thank you very much to Rita.
In addition to a new logo I have also created a new Facebook page for The Athlete's Plate.  Click here and be taken to the Facebook page.  Here I will be posting more often on all things related to diet and nutrition and also the menu from the week will be there as well.
Now onto this week's menu.  Last week's menu was designed for CAUTION: Redhead Running.   This menu has become the number one post of all time here at Life Of An Aspiring Triathlete.  As of right now that menu has been viewed 338 times and leads the menu for SUAR by 5 page views.
Red nominated Sarah from Running Into The Sun.  I wasn't following Sarah before the nomination but I this is why I went to the nominee platform.  I get to find new bloggers and learn more stories.
The first thing I noticed about Sarah's blog was the header.  Right there in the middle of the NYC Marathon is Sarah with a SMILE!!!!  I have a saying that everybody should run with a smile because you never know where the cameras might be and it also helps you through the tough miles.  Sarah smiles and there is a great pic being taken.
Here are a few things I found out about Sarah and some of them might actually be included in the menu:
1- The woman is a runner and is a fast runner.  How fast?  How about a 3:45 marathon time in 2009
2- She is a foodie at heart and has a food blog (Una Buona Forchetta) that I hope she will update more often now.
3- She likes the movie Ratatouille and that happens to be one of my favorites as well.
4- She sings Opera.
5- Office Space is one of her favorite movies.
6- Started her blog back in March of 2007.
7- Has 381 posts since she started.
Breakfast: Kitty Litter Granola
(she loves her cats)
(pic courtesy of
Ingredients: 1 bosc pear, 1 pink lady apple, 1c rolled oats, 2tbs flax seeds, 1/3c dried cranberries, 1/3c dried blueberries, 1/3c raisins, 1/4c almonds, 2tbs honey, 2tsp cinnamon, 2tbs pumpkin seeds, 1/2c cereal (CheeriO's), 1 cup of greek yogurt
Servings: depends on how you plan on eating eat.

Directions: 1- Preheat oven to 350 degrees 2- Dice pear and apple and put into a bowl. 3- In same bowl add in all ingredients except for dried fruit, and yogurt.  Mix well. 4- Spray baking pan with non-stick spray and spread mixture evenly. 5- Bake for 1 hours.  Stir mixture halfway through cooking process. 6- After baking remove from oven and let cool.  Once down to room temp add in dried fruit and mix well. 7- Once ready spoon over the greek yogurt and you are readty to roll. I would eat this after a workout as the protein in the greek yogurt will help you in recovery.

AM Snack - Peanut Butter Patties
(she loves the Girl Scout Cookie version)
(pic courtesy of Playground Kitchen)
Ingredients: 1 Fudgy Peanut Butter VitaTop, 1tbs peanut butter, 1/2 banana
Servings: 1
1- Heat up VitaTop according to directions and cut in half.
2- Spread peanut butter on one slice of the VitaTop.
3- Slice banana and place slices on top of peanut butter.
4- Place other half and form a 'cookie'
I was turned onto VitaTops by Hungry Girl and it is a great product.  I had been making these with thin whole wheat sandwich bread and this is much better.
Lunch - Black Bean Burger on Run for the 'rolls' and Sweet Potato Fries
(she claims to have gained weight possibly from a black bean burger in 2007)
(Run for the Rolls is a 1-mile run she truly enjoys)
(pic courtesy of Behind The Skillet)
Ingredients: 1 can black beans (rinsed and drained), 1 can garbanzo beans (rinsed and drained), 4 garlic cloves, 1/2c mushsrooms (chopped), 1/2c whole wheat pancake mix, 2 sweet potatoes, 1 head of bib lettuce, 2 roma tomatoes, 1 1/2" thick red onion slice, mustard, olive oil
Servings: 4
1- Preheat oven to 450 degrees.
2- Cut sweet potatoes into half so you end up with 4 halves.
3- Take 3 of the halves and cut length wise into fry style
4- Sprinkle with pepper and place on baking dish (spray with cooking spray) and into oven for 25-30 minutes.

5- In food processor add in beans and garlic.  Begin blending and slowly adding oil until well blended.

6- Cut 1 of the sweet potatoes in half and then shred.  Wrap in paper towels and squeeze to get rid of excess water.
7- Add shredded sweet potatoes, mushrooms and pancake mix to black bean mixture.  Mix well in bowl.
8- Divide up mixture into 4's and then form patties and set aside.
9- Put 1tbs of olive oil into frying pan and when hot add in black bean patties.  Put stove top on medium-low heat.
10- Once patties begin to set flip to cook on other side.
11- While patties and potatoes are cooking assemble bib lettuce with tomatoe, onion and mustard inside one side.
12- Once patties are done cooking place on side of bib lettuce with the other ingredients then top with other piece of bib lettuce.
13- Take fries out of oven and place next to burger and enjoy
PM Snack - Towpath Trail Mix
(a 20 mile trail she runs when in the Cleveland area)
(pic courtesy of wfcblog)
Ingredients: 1/4c chocolate candies, 1/4c raisins, 1/4c dried cranberries, 1/4c dried blueberries, 1/4c dried pomegranete, 1/4c dry roasted almonds, 1/4c dry no-salt peanuts, 1/4c pecans, 2tbs flax seed, 1/4c pumpkin seeds
Servings: 1
1- Mix all together and eat.
Dinner - Pizza and Beer
(she is a beer aficionado and loves pizza)

(pic courtesy of Me)

Ingredients: 1 can black beans (rinsed and drained), 1 can garbanzo beans (rinsed and drained), 4 cloves garlic, 1 roma tomatoe, 1/2c mushrooms (sliced), 1/4 yellow squash sliced, 1/4 zucchinni sliced, 1/4 red pepper, 1/4 green pepper (pepper just need to be cut from entire pepper and only need one side), 1/2" thick red onion slice, vegan mozerrella cheese, 1 boboli whole wheat crust, olive oil Servings: 8 slices Directions: 1- Preheat oven to 450 degrees and place pizza stone in oven so it heats up with oven. 2- Place all the vegetables (except tomatoes) on a panini maker and grill.  If you don't have a panini press then use grill pan.  No grill pan then add 1tbs olive oil to non-stick pan and cook all veggies until soft. 3- While veggies cook place beans and garlic in food processor and blend.  While blending add in olive oil to create a black bean hummus (paste) 4- Spread black bean paste on crust and drizzle olive oil on top. 5- Cut up veggies and mix.  Once mixed place over top of the black bean paste. 6- Top with tomatoes. 7- Top with vegan cheese 8- Take pizza stone out of oven and place pizza on top. 8- Place in oven for 15-20 minutes 9- Remove from oven with cheese melted and use pizza cutter to cut into 8 slices. 10- Serve with your favorite beer.

Dessert - Key Lime Pie Smoothie
(she also loves ice cream) (recipe adapted from Hungry Girl)

Ingredients: 1c Vanilla HoneyMilk, 1/2c lime sorbet, 4tbs fresh pineapple chunks (canned is ok as well), 2tbs sugar free vanilla syrup, 3 k ey limes juiced, 10-12 ice cubes, homemade granola from up top, Whipped HoneyMilk, 2tbs sugar substitute Servings: 2 Directions: Create the Whipped Cream- 1- Get two glass bowls with the smaller one having ice in it. 2- Place 1/2c HoneyMilk into top bowl with 2tbs sugar substitute (I used Splenda with Fiber) 3- Start to whip on low and gradually increase speed until peaks are formed.  Will take longer than using heavy cream because there is not as much fat in HoneyMilk. Create the Smoothie- 1- Place all the remaining ingredients except for granola in blender 2- Blend until all ingredients are thoroughly combined Pour smoothie into glass, top with whipped HoneyMilk and then top with granola. ======================== Sarah - I hope you enjoyed the menu in your honor.  If you create any of the dishes please post pictures and your thougths on Facebook and leave comments here. Your blog is great and keep up the running.  You are an inspiration to many. Lastly, it is your turn to nominate another blogger.  If you can email me by Monday I would greatly appreciate it.

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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