The Athlete's Plate - March 31, 2011

The Athlete's Plate - March 31, 2011

 

 

The Athlete's Plate has the pleasure this week of creating a menu for Amanda from Runninghood.  I had not been to Amanda's site before and when Nora nominated her I was excited to be able to go to another blogger's site and learn.

First few things I noticed about Amanda is that she is fast.  Don't believe me?  How about marathon times of 3:32 (Boston) and 3:22 (Napa Valley)!!!  That is some serious speed.  I also noticed that she is a mother of 3, and is currently sitting on 66 posts in 2010 and 66 posts in 2011 on her blog.

I went through her site looking for tidbits of information.  Items to lead me to being able to design a menu around her life.  I found some great information to be able to design a healthy menu for her.

Amanda, I hope you enjoy this menu as it was a lot of fun to find out more about you and your family.  I hope I made it so that you can create the meals with three kids and a husband.

 

Breakfast - Bear Naked (Lady) Granola, Greek Yogurt and Fruit

[caption id="attachment_1579" align="alignright" width="207" caption="Great way to start the day"][/caption] Ingredients: 1/4c bear naked peak protein granola, 1/4c strawberries, 1/4c raspberries, 1/4c blueberries, 1 medium banana (chopped), 1 container of greek yogurt Servings: 1 Nutritional Information: 435 calories, 7g Fat, 76g Carbs, 9g Fiber, 21g Protein Directions:

  1. Put 1/2 of the granola on the bottom of your bowl.
  2. Add in 1/2 the fruit and 1/2 the container of greek yogurt
  3. Add in the other 1/2 of the greek yogurt and top with remaining fruit
  4. Top off with remainder of granola.

This will allow you to get granola in every spoonful so that you can enjoy the crunchy texture combined with the smooth feel of the yogurt.  

  [caption id="attachment_1580" align="alignright" width="205" caption="Spinach adds a lot of nutrients to your smoothie"][/caption] AM Snack - Live Passionately Protein Shake

Indgredients: 1 medium banana, 1/4c frozen strawberries, 1/4c frozen blueberries, 1/4c frozen blackberries, 1/4c pineapple chuncks, 1/2c spinach, 1 scoop whey protein Servings: 1 Nutritional Information: 334 calories, 0.3g Fat, 44g Carbs, 5g Fiber, 28g Protein Directions:

  1. Place all items in a blender and whip until smooth.
  2. Pour into a glass and feel your body getting healthier with each sip.

 

Lunch - Kinesiotaping Kabobs

[caption id="attachment_1577" align="aligncenter" width="390" caption="Terrific taste in the middle of the day"][/caption]

 

Ingredients: 2 60z packages of tempeh (cubed), 2 yellow squash (1/2" rounds), 1 yellow onion (1/2" pieces), 1c cherry tomatoes, 1/2c baby portobella mushrooms (quartered), 1/4c tamarind paste, 2tbs soy sauce, 2tbs agave nectar, 2tbs olive oil, 1tsp dried oregano, a few dashed of your favorite hot sauce, skewers Servings: 6 Nutritional Information: 404 calories, 20g Fat, 42g Carbs, 11g Fiber, 21g Protein Directions:

  1. Soak skewers in water for at least 30 minutes.  This will prevent burning.
  2. In a large bowl add tempeh, squash, onion, tomatoes, mushrooms.
  3. In a separate bowl combine tamarind paste, soy sauce, agave nectar, olive oil, dried oregano and hot sauce.  Stir until paste disolves.
  4. Pour marinade over tempeh and vegetables and set in refrigerator for 30 minutes to an hour.  The longer the better.
  5. Remove tempeh and vegetables and begin creating kabobs by alternating tempeh and vegetables.
  6. Heat up grill pan or go outdoors to grill to a medium-high heat.
  7. Place skewers on grill and cook for 10-15 minutes turning every 3 minutes.
  8. Serve with marinade as dipping sauce

 

PM Snack - Fairy Magic Fig Bars

[caption id="attachment_1578" align="aligncenter" width="390" caption="Better than store bought"][/caption]

 

Ingredients: 2 60z pkgs dried figs, 1/2c Earth Balance Buttery Spread, 2 small eggs (for vegan use 1 flax egg), 1 tsp vanilla extract, 1/2c brown sugar, 1/2c turbinado, 1/2tsp baking soda, 2c brown rice flour, 1/2c soy flour Servings: 24 Nutritional Information (per serving - Have 2): 409 calories, 12g Fat, 69g Carbs, 4g Fiber, 9g Protein Directions:

  1. Preheat oven to 375*
  2. Place figs in food processor and grind until fine.
  3. In a pot place ground figs, 1c water, 1/4c brown sugar, 1tbsp flour and bring to a boil until clear.  Set aside to cool.
  4. Cream butter and sugars.
  5. Add in eggs, flour and baking soda (sifted together) and vanilla
  6. Combine ingredients until a dough if formed and cut in half.
  7. Spray 9x13 inch baking pan with canola oil.
  8. Roll out half the dough into baking pan.
  9. Spread fig filling over dough.
  10. Roll out other half of dough and place on top.
  11. Place pan in oven and bake until dough turns golden brown (approximately 10 minutes)
  12. Remove from oven and flip out of baking pan onto wire rack to cool.
  13. Once cool cut into bars.

 

  [caption id="attachment_1581" align="alignleft" width="300" caption="Just like rice and beans only better"][/caption] Dinner: Boston Qualifier Quinoa and Black Beans

(recipe courtesy of cookingquinoa.com)

1 cup quinoa, rinsed, 1 can of petite cut diced tomatoes 2tbs extra virgin olive oil, 9 cloves garlic, chopped, 2 jalapeños, chopped (for an extra kick save the seeds), 1 can black beans (drained and rinsed), 2 tsp cumin, 1 tsp chili powder, 1 tsp mineral sea salt, 1 tsp black pepper, ¼ cup fresh oregano, ¼ cup fresh cilantro, ½ cup queso fresco (optional), 1 avocado, dicedServings: 6 Nutritional Information: 392 calories, 15g Fat, 52g Carbs, 11g Fiber, 16g Protein.

Directions:

  1. Bring a pot of water and quinoa to boil. Boil for 10 minutes. Drain in a fine metal colander.
  2. Bring 2-3 inches of water to boil. Place quinoa in colander over the water. Place a clean kitchen cloth over the pot and cover with a lid. (Make sure the cloth is not so large as to cause a fire hazard) Steam for 10 minutes.
  3. Drain tomatoes, retaining juices. Add enough water to juices so that you have one cup of liquid.
  4. Heat a skillet over medium high heat. Add olive oil and jalapeno, cook for 30 seconds. Add garlic and cook 30 seconds more. Add black beans, cumin, chili powder, salt and pepper. Cook for 30 seconds and add in tomato liquid. Bring to a boil and then simmer for 7 minutes. Add tomatoes, oregano, cilantro and quinoa and cook for 7 minutes.
  5. Serve with diced avocados and queso fresco

  Nutritional Information for the menu: 1975 Calories, 54g Fat, 284g Carbs, 40g Fiber, 93g Protein Nutritional Breakdown for Endurance Athletes: 57% Carbs, 19% Protein, 24% Fat   Amanda, please upload pictures of the dishes that you create to our Facebook page so that we can see the creations from other kitchens.  Your last task is to nominate another blogger for next week's Athlete's Plate menu.

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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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