Athlete’s Plate – January 27, 2011

Athlete’s Plate – January 27, 2011
A quick announcement that ch-ch-changes are coming.  The look and feel of this blog will be changing in a major way in the very near future but do not worry as you will be able to still find me through the URL as well as the new one (not releasing the name yet.)  It is going to highlight my true passions which are cooking and eating as well as training and racing.  I am so excited and doing my best to not reveal anything but you will love it to. I received a preview shot last night and I am in LOVE with the look of it.  It is incredible and I am forever in debt to the designer (will be revealed with new site.)  My gratitude to you (designer) is not enough to say THANK YOU.  You are doing an awesome and speedy job.  Color me excited. This weeks Athlete's Plate is brought to you in honor of John from Training Smoker fame.  John is pure inspiration.  He was a 1 pack a day smoker who has done 2 marathons, 2 half-Ironman races, a century and is registered for Ironman Florida this year. Reading through John's blog I found the following little tidbits about him: 1- He has an awesome tattoo of a tree on his shoulder. 2- The Matrix is one of his favorite movies. 3- He has been blogging since September 2008 4- Nelly and Andre 3000 are two of his favorite artists. 5- Training Log is the most use label on his blog. 6- He is a top Health Blogger on Wellsphere. 7- Ran the Resolution Run on New Year's Day and PR'd it.  It was a 5k that he ran in 24:42 and finished 4th in his age group.
Breakfast - Appalachian State Oatmeal with Apples and Ironman Florida Orange Juice
(went to Appalachian State and is going to be racing Ironman Florida this year)
(pic courtesy of
Ingredients: 2 cups old-fashioned oatmeal (not instant), 1 cup Vanilla HoneyMilk, 2 medium apples - cored and peeled and diced, 1/2 cup crushed walnuts, 2 Tablespoons agave syrup, 1 teaspoon cinnamon Servings: 4

Directions: 1- Cook oatmeal per package directions. 2- Stir in the apples pieces, 3/4 of the nuts, cinnamon and agave syrup. 3- Distribute oats among four bowls. Top with milk and remaining walnuts A favorite of mine is to add in 1tbs of dark chocolate chips.  The chips will melt in the hot oatmeal and just about every spoonful will have chocolate on it and what a great treat.

AM Snack - Balance Energy Bars
(he has a tattoo of the word Balance on his chest)

(pic courtesy of

Ingredients: 2 cups rolled oats, 3-4 oz molasses, 2-3 T oil (olive or vegetable), 1 cup dried cranberries, chopped, 1/3 cup almond meal, 2 servings whey protein powder, 1-2 tbs peanut butter, 1/2 tsp baking powder, 1/2 tsp baking soda, 9x13 baking pan Servings: 12 Directions: 1- Toast the oats in the oven for a while, ~10 minutes. This is a good way to preheat the oven (350 degrees) and you might as well use the baking pan for this step. 2- Combine the molasses and oil in a mixing bowl. Stir until smooth 3- Add oats, cranberries, peanut butter and stir 4- In a separate bowl, mix remaining dry ingredients 5- Add dry ingredients, stir everything up. 6- Transfer the mix to greased 9x13 baking pan 7- Bake at 350 degrees for 10-20 minutes. When it smells good, it is good. 8- Remove, let it cool… cut into pieces

Lunch - Radio Radicchio Salad
(Music Industry Studies major at Appalachian State)
(pic courtesy of
Ingredients: 1 head of radicchio (chopped), 1 bunch of baby spinach, 1/2c of strawberries (sliced), 1/2c of almonds (chopped), 1/2c of baby portabella mushrooms (sliced), 1/2 red onion (chopped), 1/3c dried cranberries, 1 1/2c of pitted dates, 2 whole grain rolls, 3tbs balsamic vinegar, 6tbs olive oil
Servings: 2
1- Combine all ingredients in a bowl and toss.
2- Serve with whole grain roll on the side
1- Add in shaved Parmesan cheese
2- Add in 4oz of grilled chicken breast sliced
PM Snack - Pink's Raise Your 'Ade Smoothie
(Pink is one of his favorite artists)
(Lindsay at Chasing The Kenyans has a video)
(pic courtesy of

Ingredients: 1 bottle of the newly created Strawberry Banana HoneyMilk, 1 1/2c frozen strawberries, 2 bananas, 1 1/2 tsp honey, 2 tbs peanut butter (if using fresh strawberries then add ice) Servings: 2 Directions: 1- Combine all ingredients in a blender and whip to a consistency of your liking

Dinner - Whole Wheat Pasta with When Harry Met Sally Sauce
(WHMS is one of his favorite movies)
(I have been to Katz's deli more times than I can remember when I lived in NYC - where famous scene was filmed)
(this sauce - we call it gravy - will make you scream like Sally it's so good)
(pic courtesy of
Ingredients: 1box of Barila Plus Whole Wheat Penne, 1c portabella mushrooms (sliced), 1c Japanese eggplant (sliced), 1/2 yellow squash (sliced), 1/2 zucchini (sliced), 3 cloves of garlic (minced), 1 small yellow onion (diced), 1 carrot, 1/2tbs honey, 1 28oz jar of crushed tomatoes, 1 8oz can of tomato paste, red pepper flakes, bunch of fresh basil, fresh oregano, 1tbs olive oil
Servings: 4
1- In large non-stick plan heat oil and add in garlic and onion.
2- After 5 minutes add in mushroom, zucchini, squash and eggplant
3- While cooking crush the tomatoes in your hand over the pan so that they drip into pan
4- Add in tomato paste
5- Stir so that tomato paste becomes part of sauce
6- Add in carrot whole (make sure to wash it)
7- Add in honey and stir
8- Add in oregano and basil
9- Let cook for about an hour covered.  This will help reduce the juice from the tomatoes and thicken.
10- When it get close to the consistency you like bring water to a boil.
11- Once water is boiling add in pasta
12- When pasta is done, drain in colander
13- Pour about 1/2c of pasta water into gravy (red sauce) and stir to combine.
Serve and enjoy.
If you want meat you can add in pancetta that has been cut thick and chopped into small pieces.  Or you can add in ground turkey or chicken as well. John - I hope you enjoyed the menu and that the memories I pulled from came back.  It was a lot of fun going through your blog and you are an inspiration. Please nominate another blogger by Monday and email me at jbaha14 [at] gmail [dot] com.
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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