The Athlete's Plate - March 3, 2011

The Athlete's Plate - March 3, 2011

 Two announcements to make prior to unveiling the newest version of The Athlete's Plate.

  1. Matt's Sweet Potato dish won the 2nd battle in The Athlete's Plate Challenge (seriously people what do I have to do to get you to vote for me?)
  2. There was a tie in the voting for the next battle so we have decided to make pizza. (I'm from NY originally so this should be a winner for me!)

--------------------------------------------------- This week's version of The Athlete's Plate is in honor of Heather of Crazy World Of A Running Mom (please notice the Cupcake Marathon logo on her blog....register for this great spring event.) Heather has been blogging since 2005 and has a lot of great information on her blog about different topics but as you can guess from the name her children are near and dear.  This is not different from Adrienne who was featured last week.  Since it seemed like an easy out I avoided making dishes named after her children and really went through her blog for ideas. Heather -- I hope you like your menu.  If you decide to make these meals please post them to our Facebook page or submit them through our Contact Me form so we can assemble them and post on the site.

Breakfast - Road Rage Raspberry Smoothie

(this is especially good for after a workout as protein & carbs go into the system)

 Ingredients: 1c of raspberries (frozen will make it thicker), 1 banana, 1 scoop Whey Protein, 1tbs honey, 2tbs wheat germ, 1tbs flax seed, 1tbs sunflower butter, 1c spinach, 1c kale Servings: 1 Nutritional Information: 598 calories, 15g Fat, 83g Carbs, 21g Fiber, 37g Protein Directions:

  • Place all ingredients in blender and mix until your desired consistency


AM Snack - Cherry Blossom Fruit Salad

(she is racing in the Cherry Blossom Ten Miler on April 3rd)

 Ingredients: 1/2c papaya, 1/2c pineapple, 1 banana, 1/2c champagne mango, 1/2c strawberries, 1/2c blueberries, 1tbs agave nectar Servings: 1 Nutritional Information: 401 calories, 0.1g Fat, 102g Carbs, 11g Fiber, 4g Protein Directions:

  • Chop all the fruit into bite size pieces
  • Combine in bowl and drizzle agave nectar over the top


Lunch - Cahier Cashew Butter and Jelly

(Cashier was her first job when she was 17)

 Ingredients: 3c unsalted cashews (makes a bit but you are only using 1tbs for the sandwich), 1/4tsp Salt, 1tbs flax seed (ground if you don't want chunky), 1tbs Honey, 1tbs Raspberry Jelly, 1tbs Dark Chocolate Chips, 1 Bosc Pear, 1/4c Strawberries, 1/2 banana, Ezekiel Sprout English Muffin Servings: 1 Nutritional Information (per serving): 508 calories, 14g Fat, 98g Carbs, 14g Fiber, 10g Protein Directions:

  • Make Cashew Butter first:
    • Add nuts to food processor and turn on until you reach desired consistency
    • Add in the salt a little bit at a time and stir.  Stop and taste until you get what you want
    • Add in flax seed and honey and stir to combine.
  • Spread 1tbs of cashew butter on one side of the Ezekiel Sprout English Muffin (I prefer to toast mine, but that is up to you)
  • Spread the jelly on top of the cashew butter
  • Slice the banana and strawberry and layer on top of jelly
  • Add chocolate chips and then top with other side of english muffin (if still warm from toasting this will help slightly melt the chips)
  • Serve with the pear.


PM Snack - Music Muesli

(she loves music)

 Ingredients: 1c of muesli (I use Red Mill), 1c Almond Milk, 1tbs dark chocolate chips, 1tbs dried cherries, 1tbs dried blueberries, 1tbs raisins Servings: 1 Nutritional Information: 388 calories, 10g Fat, 76g Carbs, 6g Fiber, 8g Protein Directions:

  • Pour muesli in a bowl with the almond milk and let sit for about 3-5 minutes.  The muesli will soak up the milk but it will still be wet.  You can microwave now but I like mine cold.
  • Add in other ingredients and stir and enjoy


Dinner - Fiat Flatbread White Vegetable Pizza

(Fiat was her first car)


Ingredients: 1 flatbread, 1/4c ricotta cheese, 1/2c spinach, 1/2 red pepper julienned, 1/2 roma tomato, 1/2c broccoli rabe (stems removed), 1tbs olive oil Servings: 1 Nutritional Information: 516 calories, 28g Fat, 52g Carbs, 5g Fiber, 15g Protein Directions:

  • Preheat oven to 450* with pizza stone inside of oven to heat up at same time
  • Spread ricotta cheese on flatbread
  • Top with spinach, red pepper, broccoli rabbi
  • Top with roma tomato
  • Sprinkle olive oil over top
  • Place in oven and cook for 10-12 minutes until flatbread is crusty

Another option is to make garlicky mushrooms and kale.  Saute mushrooms with garlic in 1tbs of olive oil.  Once mushrooms start to brown add in chopped kale and cook until wilted.  Top the flatbread with mixture, then top with tomato and into the oven for 10-12 minutes.   Total Nutritional Information (per serving): 2393 calories, 68g Fat, 411g Carbs, 57g Fiber, 77g Protein (64.12% Carbs, 12.01% Protein, 23.87% Fat) A perfect nutritional breakdown for an endurance athlete.  

Heather - I hope you enjoyed this menu and that it reflects your blog well.  Please remember to submit the next blogger by Sunday night so that I can get to work on their menu.


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.

Related Stories