The Athlete's Plate - February 24, 2011

The Athlete's Plate - February 24, 2011

 First allow me to say Thank You to Matt over at The Athlete's Plate for being a guest chef last week.  In case you missed Matt's creations be sure to click [HERE] to get a glimpse into how Matt fuels his body for training. Two weeks ago The Sean's menu was up and he ran a random.org contest to determine who the next version of The Athlete's Plate would be based on.  The winner was Adrienne Jensen of Non Race Runner as well as Travis and Adrienne Jensen Family.  I scoured both of her blogs and it was tough to come up with a meal/menu plan for her.  I could have gone with something like Mormon Muffins or Cub Scout Pack Trainer Tempeh or Friendship Falafal but one common thread in both of her blogs was family.  Family is very dear to her and Travis.  Adrienne has 4 children and it was their names that I used as my inspiration for creating this menu. So with that as an introduction and the pressure of making sure that her family was represented well let's see the menu:

Breakfast - Reece's Raspberry Pancakes

Ingredients: 1/2 cup of whole wheat pancake mix, 1 flax egg (2tbs ground flax seed, 6tbs warm water), 2tbs wheat germ,1tbs canola oil, 1/4c of almond milk, 1/4c raspberries Servings: 1 Nutritional Information: 430 calories, 18g Fat, 63g Carbs, 18g Fiber, 13g Protein Directions:

  • Mix ground flax seed and warm water into a flax egg.
  • Mix together the pancake mix, wheat germ, canola oil, almond milk, flax egg and mix well into a batter.
  • Add in raspberries and chocolate chips until well incorporated.
  • Heat  cooking pan with cooking spray
  • Pour batter into pan using 1/2c measure and allow to cook 3-4 minutes on each side.  Once poured do not move them around.
  • Serve with agave nectar syrup and orange juice

AM Snack - Dayton's Deviled Eggs

Ingredients: 6 eggs, 1tbs of veganaise, 1tbsp soy sauce, 1tsp mustard (your choice but I ilk Dijon), 2tbs red onion minced, pinch of sea salt, paprika Servings: 3 Nutritional Information: 258 calories, 18.5g Fat, 3.5g Carbs, 0.5g Fiber, 14.9g Protein Directions:

  • Place eggs in a cold water in a saucepan big enough to hold all the eggs and cover with water.
  • Once water begins to simmer cook for 8-10 minutes.  Then drain eggs and cool under cold water.  Peel the eggs gently.
  • Once all eggs are peeled pop out yolk into a bowl.
  • Mash the yolks and add in veganaise, soy sauce, mustard, onion and salt.
  • Spoon the yolk mixture back into the egg holes and sprinkle with paprika.
  • Place in refrigerator to help them set but you can eat them right away as well.

Lunch - Travis' Tomato and

Roasted Red Pepper Soup

Ingredients: 12oz jar of roasted red peppers, drained and rinsed, 1/2c of canned fire-roasted tomatoes, 1tsp olive oil, 1/2c diced onion, 1 garlic clove minced, 1tsp light brown sugar, 1tsp balsamic vinegar, vegan sour cream, 1c water Servings: 2 Nutritional Information per serving: 147 calories, 2.8g Fat, 13.5g Carbs, 7g Fiber, 1.7g Protein Directions:

  • Heat oil in pot over medium heat.
  • Add in onion and saute for 5 minutes.
  • Add in garlic and cook for 1-2 minutes (do not brown garlic)
  • Stir in pepper, tomatoes, sugar, and water
  • Bring to a simmer and cook for 20 minutes.
  • Remove from heat and stir in vinegar.
  • Transfer soup to blender or food processor and puree until smooth.
  • Serve with sour cream and crackers.

PM Snack - Sadie Ann Smoothie

Ingredients: 5oz Plain Greek Yogurt, 1/4c Strawberries, 1 banana, 1/4c blueberries, 1/4c blackberries, 2tbs flax seed, 2tbs wheat germ, 1tbs agave nectar, 1tbs pumpkin seeds, 1/2c spinach Servings: 1 Nutritional Information: 544 calories, 12g Fat, 87g Carbs, 19g Fiber, 28g Protein Directions:

  • Combine everything into a blender and mix until smooth.
  • If you want it more of a frozen style then add in ice and blend

Dinner - Landon's Lentil Stew

Ingredients: 4c of water (may need more as you begin to cook ingredients), 1c raw lentils, 2 large carrots sliced thin, 2 stalks celery chopped, 1 large onion chopped, 3 cloves garlic minced, 1tsb olive oil, 1 14oz can fire-roasted tomatoes, 1/4tsp cumin powder,  1tsp coriander seed, 1/2tsp sea salt, 1/4tsp black pepper, 3tbs balsamic vinegar Servings: 4 Nutritional Information: 242 calories, 4.5g Fat, 37g Carbs, 16g Fiber, 13.3g Protein Directions:

  • Heat olive oil over medium-low heat in a deep pot.
  • Add in onion, celery and carrot.  Cook for about 5 minutes.
  • Add in garlic and cook 1 minute more
  • Add in tomatoes and cook for 5 minutes.
  • Add in lentils, water, cumin, coriander, salt, black pepper and balsamic vinegar.
  • Bring to a boil and then reduce to simmer for ~30 minutes or until lentils are soft.
  • Pour in bowl and serve with a smile.

Dessert - Adrienne's Baked Apples

Ingredients: 5tbs Pure Maple Syrup or Agave Nectar, 1/2c non-dairy milk (almond, soy, coconunt), 1/3c rolled oats, 1tsp vanilla extract, 1/2tsp ground cinnamon, 1/4tsp ground nutmeg, 1/4tsp allspice, 3 apples sliced into 12ths, 1/2c pecans chopped (or your favorite nut), 1/2c raisins Servings: 6 Nutritional Information: 296 calories, 9g Fat, 33.5g Carbs, 4g Fiber, 3.2g Protein Directions:

  • Preheat oven to 350 degrees
  • Mix all ingredients (except apples, pecans and 1tbs of syrup/nectar)
  • Add in apples and toss until well covered
  • Pour into a 9x9 baking dish and cover with foil.
  • Bake for 20 minutes.
  • Remove foil and stir then bake for another 20 minutes.
  • Pour pecans, raisins and remaining syrup/nectar on top of apples during last 5 minutes of baking.

Full Day Nutritional Information: 1919 calories, 66g Fat, 238g Carbs, 65g Fiber, 75g Protein Full Day Nutritional Breakdown: 51.57% of Carbs, 16.25% of Proteins, 32.18% of Fat This menu is a tad high on the fat.  In looking back through the recipes I noticed the fats are from good sources such as oils, nuts, and flax seed. Adrienne - I hope you enjoyed this menu as much as I enjoyed creating it for you with your family in mind. Some people have contacted me about these menu's and asked if they were original recipes or if I have made them myself.  Some of the recipes displayed here are mine and others have been adjusted from their original to make it either vegetarian or just healthier.

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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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