Athlete's Plate - April 7, 2011

Athlete's Plate - April 7, 2011

 This week it is my pleasure to bring to you The Athlete's Plate catered to Jessica of Blond Ponytail.  Jessica was nominated by Amanda, whose menu can be found here. I have been following Jessica's blog for about a month or so and I can tell you that she is the definition of cool.  She is a three sport athlete who played softball at Stanford.  Yes, that Stanford....the Cardinal (you know the school whose mascot is a tree and is not plural and has nothing to do with the bird.)  I don't get it but maybe Jessica can help me out here, once she gets over the fact that Mr. Harbaugh has left his coaching position there.  But then again maybe she doesn't care because her husband is a coach at Pac 10 rival Wazzou....or Washington State University for those of you who don't follow college sports.  WSU is the school that gave stardom to Ryan Leaf but we won't hold that against Team Ponytail since that was long before they were there.  Especially because they have also been at Purdue (Mr Drew Brees) and Creighton (college  baseball powerhouse.) As I was going through Jessica's sight I kept thinking about how cool it was that she has been affiliated in some way with all these schools and college sports is a passion of mine.  I am a March Madness fan (Duke fan here but don't hold it against me the way EMZ does), College World Series follower (love Cal St-Fullerton), College Football (Clemson along with Lindsay) and even gymnastics (Go Georgia....I had to look that up!) So with that I decided to create a menu for her based on the schools that she has been affiliated with.  Jessica, I hope you enjoy the menu and that is spurs some innovation and creativity in the kitchen for you.

Breakfast: Purdue Boilermaker Breakfast of Old School Granola

Ingredients: One package of Old School Granola from Umpqua Oats, 1 medium banana Servings: 1 Nutritional Information: 415 calories, 7g fat, 84g Carbs, 10g Fiber, 9g Protein Directions:

  1. Cook the Umpqua Oats per directions on package.
  2. Slice banana and add to oatmeal and stir to combine.

The oatmeal contains pumpkin seeds, apples, cinnamon, cranberries, walnuts and almonds.  You could also add in sliced strawberries, blueberries, blackberries or any other fruit you can dream of.  

AM Snack: Creighton 'Blue'berry Jay Bar

Ingredients: 2c rolled oats, 1/2c almond butter, 1/2c earth balance buttery spread, 1c turbinado, 4tbs dried blueberries, 1/2c coconut milk, 2tbs dark chocolate chips [caption id="attachment_1664" align="alignright" width="250" caption="Awesome Energy Bars"][/caption] Servings: 12 Nutritional Information (per serving): 320 calories, 17g Fat, 38g Carbs, 3g Fiber, 5g Protein Directions:

  1. In a deep pot combine turbinado, earth balance buttery spread and coconut milk and bring to a boil.
  2. Once boiling add in almond butter and stir to combine well.
  3. Remove from heat and allow to cool a bit.
  4. Once cooled down add in rolled oats and blueberries
  5. Allow to cool completely then spread on a 9x13" baking dish lined with parchment paper.
  6. Once spread out add the chocolate chips and make a depression with a knife so you can cut the bars later.
  7. Place in freezer and freeze for an hour to make the bars solid.
  8. Remove from freezer and cut along pre-cut lines then place in a ziploc freezer bag.
  9. Remove bars as necessary.

Don't like blueberries, then add in raisins or dried cherries, dried pomegranates or any other dried fruit.  

Lunch - Nebraska 'Corn'husker Burger

(recipe from Sweettater)


Indredients: 2 cans beans (I used 1 black and 1 navy), 1/2 can corn, 1 carrot, grated, 1/2 onion, diced, 1/2 cup oats, 1 pinch cumin, 1 pinch coriander, salt and pepper

Servings: 4

Nutritional Information (per serving): 312 calories, 3g Fat, 58g Carbs, 12g Fiber, 14g Protein


  1. Saute onion and carrot with olive oil and garlic.
  2. Rinse beans and corn.
  3. Dump everything except 1/2 the corn in a food processor to combine. Pulse just a bit and leave chunky.
  4. Mix in corn.
  5. Shape into patties and dust with flour. Cook in a sprayed skillet for about 3 min per side.

I serve my veggie burgers on bib lettuce (also known as Boston Lettuce) or open faced on one slice of Ezekiel Sesame Bread.  

PM Snack - Washington State University Cougar Carrot Cake Cookie

(inspired by my trip to San Diego for IMCA and recipe courtesy of Cookie Madness)


 Ingredients: 1/2c brown rice flour, 1/2c soy flour, 1/2 teaspoon baking powder, 1/4 teaspoon salt, 1/2 teaspoon cinnamon, 1/3 cup canola oil, 3 tablespoons turbinado, 1/3 cup packed dark brown sugar, 1 teaspoon vanilla, 1 large egg, 1/2 teaspoon grated orange zest, 1/2 cup oats, old fashioned or quick (not instant), 2/3 cup shredded or grated carrots, 1/3 to 1/2 cup raisins, 1/3 cup toasted, chopped pecans or walnuts

Servings: 8

Nutritional Information: 242 calories, 12g Fat, 32g Carbs, 2g Fiber, 4g Protein


  1. Preheat oven to 350 degrees F.
  2. In a small bowl, thoroughly mix together the flour, baking powder, salt and cinnamon; set aside
  3. In a large bowl, mix together the oil, granulated sugar, dark brown sugar and vanilla. When well mixed, add the egg and orange zest and beat for another 20-30 seconds. Add the flour mixture to the sugar mixture and stir until flour is absorbed. Stir in oats, carrots, raisins and nuts.
  4. Using a ¼ cup measure, scoop up big mounds of dough – they should be a bit larger than golf balls, but quite smaller than tennis balls.
  5. Place on ungreased or Silpat or parchment-lined cookie sheets and bake for 20 minutes.


Dinner - Stanfard Cardinal CousCous Salad

(recipe adapted from Redbook)



  • 2 medium red beets, washed, trimmed,
  • 2 medium golden beets, washed, trimmed,
  • 1 tablespoon(s) extra-virgin olive oil,
  • 2 cup(s) Israeli couscous,
  • 1 can(s) (14 1/2-ounce) vegetable broth, plus 1 can water,
  • 1/2 teaspoon(s) kosher salt,
  • 1/2 cup(s) dried cranberries,
  • 1/3 cup(s) red wine vinaigrette dressing,
  • 4 ounce(s) fresh goat cheese, crumbled,
  • 3 cup(s) arugula,
  • Freshly ground pepper, to taste,
  • Toasted whole almonds, for garnish

    Servings: 4


Nutritional Information: 562 calories, 15g Fat, 91g Carbs, 5g Fiber, 16g Protein



  1. Heat oven to 425 degrees F. Wrap beets in foil. Roast until a metal skewer inserts easily through them, about 50 minutes.
  2. While beets roast, heat oil in a medium saucepan over medium heat; add couscous and toast, stirring often, until golden brown, about 5 minutes.
  3. Add broth, water, and salt and bring to a boil.
  4. Reduce heat to low, cover, and simmer 15 minutes; stir in cranberries.
  5. Cover and continue to cook 5 minutes, or until couscous is tender and all liquid has been absorbed.
  6. Transfer couscous to a large bowl and let cool slightly. Stir in 2 tablespoons of the vinaigrette dressing.
  7. Remove beets from foil and let cool until warm and easy to handle. Slip off skins and cut beets into thick slices.
  8. To serve, spoon couscous onto plates. Top with beet slices, goat cheese, and mâche. Spoon the remaining dressing over salads and season with pepper. Garnish with almonds.

  Nutritional Information for entire menu: 1902 calories, 58g Fat, 308g Carbs, 34g Fat, 51g Protein Nutritional Breakdown for Endurance Athletes: 63% Carbs, 10% Protein, 27% Fat   Jessica - I hope you enjoy this menu and any meal you make please take pics and post to our Facebook page.

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