The Athlete's Plate - February 10, 2011

The Athlete's Plate - February 10, 2011

One quick announcement before we delve into this week's Athlete's Plate.  This is to remind you that there will be the debut of the Athlete's Plate Challenge on Friday.  This is the challenge that was announced on Tuesday where Matt from The Athlete's Plateand I are creating two separate dishes using the same ingredient.  This week's ingredient is Tempeh.  There will be a poll on which dish you like best on the right hand sidebar that will be open from Friday until midnight Sunday.  On Monday another poll will go up with 5 ingredients for you to choose one item to be the feature ingredient for the next challenge.  That poll will be open from Sunday until midnight Thursday.  Be sure to visit Cook Train Eat Race to vote for the winner of the challenge and the secret ingredient.

Now onto the Athlete's Plate menu.    

Thomas nominated Sean from In Clean Air and I absolutely enjoyed going through Sean's blog.  It was tough coming up with Sean's menu which I really enjoyed because it made me work harder to come up with some ideas for him.  He is on a 'cleanse' diet right now and it's working for him so I hope that these dishes can be incorporated into his lifestyle and help him with the running calendar he has planned.  Go to Sean's blog and take a look at his planned races.....he is serious folks!

Breakfast – The Sean Salsa and Eggs

(refers to himself in the 3rd person which is like Rickey Henderson) Ingredients:  2c minced fresh pineapple, 1/3c chopped cilantro, 1/2c red onion diced, 2tbs fresh jalapeno diced, juice of ½ a lime, 1/4c egg substitute, 1 whole wheat tortilla, 1tbs olive oil Servings: 1 Directions:

  1. Combine pineapple, cilantro, red onion, jalapeno, lime juice and set aside for 20-30 minutes.
  2. After flavors have marinated heat olive oil in non-stick pan
  3. Add egg substitute to pan and start to cook.
  4. Once egg begins to set add in pineapple salsa and cook until egg is to your liking
  5. Serve on a whole wheat tortilla and enjoy

Nutritional Information: 197.55 calories, 4.26g Fat, 30.56g Carbs, 3.95g Fiber, 5.22g Protein

AM Snack – Sagittarius Smoothie

(he is born in the same zodiac sign as I so he must be cool) (the fruits are recommended for Sagitarians here) Ingredients: 1/4c of strawberries, 1/4c of apples, 1/4c of pears, 1/2c Vanilla HoneyMilk, 10 almonds, 1/2c Spinach, 2tbs Sunflower Butter, 1tbs Honey Servings: 1 Directions:

  1. Combine all the ingredients in a blender and whip until smooth.  If you want it to be thicker make one of the fruits frozen.

Nutritional Information: 439.52 calories, 22.68g Fat, 55.52g Carbs, 9.8gFiber, 12.01g Protein

 Lunch – Lebowski Lentil Soup

(one of his favorite movies) Ingredients: 5c vegetable stock, 2c lentils, 1 medium onion diced, 8oz package of mushrooms, 2 medium sweet potatoes diced, 1 medium eggplant diced, 2 carrots chopped, 2 celery stalks chopped, 1tsp cinnamon, 1tsp ground ginger, 1tsp cumin, 2tbs olive oil, 2 bay leaves Servings: Lots Directions:

  1. In deep pot heat oil then add in onion, mushrooms, sweet potatoes
  2. After cooking for 5-7 minutes when onion begins to get soft add in celery and carrots and eggplant
  3. After cooking for 5-7 minutes add in spices (except bay leaves) and cook for another 3-5 minutes
  4. Add in vegetable stock and bring to a boil
  5. Add in lentils and bay leaves then reduce heat to simmer for 40 minutes

Nutritional Information: 267 calories, 0.53g Fat, 54.27g Carbs, 18.1gFiber, 14.31g Protein

 PM Snack – 24 Hour Tempeh Taco

(He is running a 24 Hour race in the fall) Ingredients: 1/3 package of tempeh sliced thinly, 1tbs cumin, 1tbs dried oregano, 1tbs paprika, 1tsp ground red pepper, 1/4c jalapeno pepper diced, 1/4c red onion sliced, 1/4c roma tomatoe diced, 1/2c spinach, 2tbs olive oil, 2tbs soy sauce, 2 whole wheat tortillas Servings: 2 Directions:

  1. Marinate tempeh in spices, 1tbs olive oil and 2tbs soy sauce for 30 minutes
  2. After tempeh is marinated heat remaining olive oil in non-stick pan
  3. Once oil is up to temperature put tempeh in pan and cook 5-7 minutes on both sides.
  4. While tempeh is cooking put ingredients on top of tortillas evenly
  5. Place tempeh on top of other ingredients

Feel free to add vegan cheese, hot sauce, Pineapple salsa from above, black beans, etc. Nutritional Information: 509 calories, 20.36g Fat, 63.62g Carbs, 12.28gFiber, 28.96g Protein

Dinner - Chattanooga CousCous and Feta Cheese

(Running the Chattanooga 50k in June) Ingredients: 1c dry couscous, 1c vegetable stock, 1/2 eggplant sliced lengthwise thinly, 1 red pepper cut into thin strips, 1/2 zucchini sliced thin, 1/2 yellow squash sliced thin, 1/4c pine nuts toasted, 1/2c dried cherries, 2tbs feta cheese, fresh coriander Servings: 1 Directions:

  1. Bring vegetable stock to a boil
  2. Once boiling add in couscous cover and reduce heat to simmer until all liquid is absorbed
  3. While couscous is cooking, grill all vegetables (I use my panini maker in the winter to grill)
  4. Once couscous is done fold in vegetables, dried cherries, pine nuts, and fresh coriander
  5. Serve dish topped with feta cheese and if wanted 1 tbs olive oil
  6. Serve with Whole Wheat Pita

Nutritional Information: 776 calories, 16.49g Fat, 103.94g Carbs, 18.08g Fiber, 31.13g Protein Full Day’s Menu Nutritional Ingredients: 2190 calories, 64g Fat, 335g Carbs, 62g Fiber, 92g Protein Carbs: 58.67%; Protein 16.11%; Fat 25.22% As you can see you can eat a vegetarian diet and still hit your macro-nutrient requirements for an endurance athlete.  For a reminder of what is needed you can click [HERE] to read my previous post on nutritional breakdown for endurance athletes.

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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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