The Athlete's Plate - March 10, 2011

The Athlete's Plate - March 10, 2011

 This week’s Athlete’s Plate is brought to you in honor of the great MissZ.  I have been following her for quite some time now and her posts are always spot on.  She speaks her mind but does not insult.  She informs and is willing to discuss her opinion but not force it on you and that is one reason I keep going back to her site (plus I have won two giveaways with her as the host.) Another reason is that she has always been one of the first people to comment on any post of mine and again shares her thoughts and opinions with me, and I value that.  She is smart and intuitive and has the right words for you at just the right time.  An all around good person and one of the first people I think of when a running question comes up. Recently she has been going through some tough times regarding her ITB and not being able to be active.  With that in mind I offered her a SAP (Special Athlete’s Plate) but then she was nominated by Heather for the Thursday section. So with the idea that she is not capable of getting out there and running or biking I looked to cut back on the calories for her.  She is getting in some yoga and swimming so she is definitely burning calories and hopefully these dishes will help her energy.  

Breakfast - Ohio Oatmeal with Sun Dried ‘Tomatoes’

(She lives in Maryland but Ohio is one of her most common labels and tomatoes are the state fruit of Ohio)

Ingredients: 1 package of Oat Fit Cinnamon Roll Oatmeal, 1tbs dried cranberries, 1tbs dried cherries, 1tbs dried pomegranate, 1tbs chocolate-almond butter, 1tbs chopped pecans, 1tbs wheat germ, 1tbs ground flax seed Servings: 1 Nutritional Information: 362 calories, 15g fat, 52g carbs, 10g fiber, 10g protein Directions: 1- Prepare oatmeal per package directions but at 75 seconds instead of 90 seconds 2- Add in all other ingredients and stir to combine and this will help thicken up the oatmeal  

AM Snack - Facebook Figs and Date Bread

Ingredients: 1c chopped pitted dates, 1c chopped dried figs, 1/4c unsalted butter, softened, 1.5tsp baking soda, 1c boiling water, 1/2c white sugar in the raw, 1/2c chopped walnuts, 2 flax eggs, 3/4c all purpose-flour, 3/4c whole wheat flour, 1/2tsp baking powder, 1/2tsp salt. Servings: 12 Nutritional Information (per serving): 189 calories, 7g fat, 30g carbs, 2.6g fiber, 2.5g Protein Directions: 1- Preheat oven to 350*.  Lightly grease an 8x4 inch baking pan. 2- In a medium bowl, combine dates, figs, butter and baking soda.  Pour in the boiling water, stir well and let stand for 15 minutes. 3- Beat the sugar, walnuts, and eggs into the date mixture.  Combine the flour, baking powder and salt. 4- Stir the flour mixture into the date mixture just until blended. 5- Pour batter into pan. 6- Bake in oven for 55 to 65 minutes or until a toothpick comes out clean from the middle. 7- Cool in the pan for 10 minutes, then turn over onto wire rack and allow to cool completely. 8- Serve with a cup of tea.  

Lunch - Black Bean Boston Marathon Tacos

(If you follow me on Facebook you know how good these came out along with the Buffalo Tempeh)

Ingredients: 1 can of black beans, 1c of zucchini, 1/2c of kalamata olives pitted, 1/2c onions, 3 garlic cloves, 1/2c salsa verde, 1/2c mushrooms chopped, 1tbs olive oil Optional:  cheese, hot sauce, avocado, 6 corn tortillas Servings: 3 Nutritional Information: 496 calories, 14g fat, 100g carbs, 15g fiber, 19g protein Directions: 1- Heat oil in a non stick pan 2- Add in zucchini and cook for 5 minutes until it starts to soften 3- Add in all ingredients except for the salsa verde and cook for another 5 minutes 4- After 5 minutes of cooking add in the salsa verde and cook to reduce down 5- Warm up corn tortillas by placing them in a damp paper towel and heat for 30 seconds 6- Remove tortillas and spoon mixture into center and enjoy with your choice of cheese, avocado and/or hot sauce  

PM Snack - Plantar Fascitits Pita Chips with Black Bean Hummus

Ingredients: 2 whole wheat pitas cut into bize sized pieces, olive oil, 1 can of black beans, 3 garlic cloves, 1 can of garbanzo beans, 1tbs of tahini sauce

Servings: 1 Nutritional Information: 534 calories, 16g Fat, 80g Carbs, 16g Fiber, 21g Protein Directions: 1- Preheat oven to 350* 2- In food processor add in beans, garlic and tahini sauce.  Turn on and blend then begin to drizzle in olive oil until it reaches your desired consistency. 3- Layer pita pieces on baking sheet and spray with cooking spray 4- Place baking sheet in oven and bake for 10-12 minutes or until crispy 5- Take 1/2 of the chips and place on plate with 2tbs of hummus and enjoy 6- Place remaining chips in a bag in the pantry for later use. 7- Place remaining hummus in air tight bowl and refrigerate.  

Dinner - Richmond Marathon Risotto

Ingredients: 8c of vegetable broth, 1/2oz dried porcini mushrooms, 1/4c butter, 2tbs olive oil, 2c finely chopped onions, 10oz white mushrooms chopped, 2 garlic cloves minced, 1.5c arborio rice, 2/3c dry white wine, 1.5c of frozen peas,

Servings: 6 Nutritional Information: 387 calories, 13g fat, 51.5g carbs, 3.7g fiber, 4g prtoein Directions: 1- In medium saucepan bring broth to a simmer 2- Add in porcini mushrooms and set aside until mushrooms are enter (~5 min) 3- Keep the broth warm over very low heat. 4- Melt the butter in a large saucepan over medium heat and add olive oil to it. 5- Add onions and cook until tender (~8 min) 6- Add in white mushrooms and garlic.  Transfer porcini mushrooms to a cutting board. 7- Finely chop the porcinin’s and add to the saucepan.  Saute until the mushrooms are tender and juices begin to evaporate (~5 min) 8- Stir in the rice and let it toast for a few minutes. 9- Add in wine, cook until liquid is absorbed, stirring often. 10- Continue to cook until the rice is just tender and the mixture is creamy, adding more broth by the cupful and stirring often 11- Stir in the peans and cook until tender.   Nutritional Information: 1965 calories, 66g Fat, 314g carbs, 48g fiber, 57g protein Nutritional Breakdown: 60.44% carbs, 10.97% Protein, 28.59% Fat A very well balanced menu for endurance athletes.   MissZ....I hope you enjoyed this menu as much as I enjoyed developing it for you.  I consider you a friend and I hope that this helps soothe a little of the pain that you are going through. Please upload any and all pictures to our Facebook page. The Athlete's Plate for next week will be a special so you have two weeks to nominate the next blogger.  

Happy Eating and Keep Smiling!!

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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