Athlete's Plate - May 5, 2011

Athlete's Plate - May 5, 2011

am super excited to bring today's Athlete's Plate to you because of who it is for.  This athlete, and yes she is an athlete, is a source of true inspiration for me.  Her blog was one of the first for me to read.  I have to admit I was a tad intimidated at first.  You see when you open her site the music just starts blaring and pumping and my heart rate soared to Zone 3 immediately.  Then you start reading that she stop counting her marathons after 30 or so.  You continue to read and she decided in December of 2009 that she was doing an Ironman, and began the journey on January 4th 2010.  That is just awesome (that is another hint) to lay down a goal and start immediately when others are still trying to figure out their new year's resolution. All along the way I have read her stories of training and living.  Her race reports and have placed her on my shoulder during long rides and run as a source of 'don't you even think of giving up' motivation.  She is an angel, and yet a ninja at the same time.  She takes no prisoners and doesn't believe that men stand a chance against her on the bike (I tend to agree.)  She is THE MOST INTERESTING WOMAN IN THE WORLD....I'm sorry the Dos Equis commercial came on (it is Cinco De Mayo) and threw me off. Without anymore hype I present to you the Athlete's Plate for KC of 140.6 miles.....of Awesome!!!!!   

Breakfast - Mexican Egg Whites with KONA Coffee

Ingredients: 4 egg whites, 1/4c of Salsa Verde, 1/4c black beans (drained and rinsed), sliced avocado, 2 corn tortillas, 1Tbs olive oil, KONA Coffee Servings: 1 Nutritional Information: 427 calories, 20g Fat, 42g Carbs, 10g Fiber, 23g Protein Directions:

  1. Heat 1Tbs of olive oil in non-stick pan.
  2. Separate  egg whites from yolks (or just buy a carton of egg whites) and pour into heated pan.
  3. As eggs begin to settle add in salsa verde and black beans and scramble (at this point I would add tabasco or your favorite hot sauce)
  4. Wrap corn tortillas in damp paper towel and heat in microwave for 15 seconds
  5. Once eggs are to your desired consistency pour onto warm tortillas
  6. Layer sliced avocado on top of eggs and wrap.
  7. Eat with a cup of hot KONA coffee.

 

140.6 Miles to Awesome Apple Granola Bar

Recipe from OneHungryMess on fitsugar.com (recipe called for a dehydrator and I adjusted for oven baking)

Ingredients: 3 medium apples, cored & shredded (or pulsed in a food processor), 1 cup raw almonds, 1/4 cup raisins, 6 dates, chopped, 1/4 cup maple syrup or agave, 2 teaspoons cinnamon, 1 teaspoon nutmeg, 1/2 teaspoon cardamom, 1/4 teaspoon sea salt

Servings: 8-10

Nutritional Information: 185calories, 10g Fat, 22g Carbs, 4g Fiber, 4g Protein

Directions:

  1. Preheat oven to 350*
  2. Grind the almonds in a food processor just before it reaches an almond meal consistency, leaving some small pieces.
  3. Transfer to a bowl and add the remaining ingredients.
  4. Stir until well combined.
  5. Place the mix into a slightly greased baking pan.
  6. Place pan in oven for 12-15 minutes or until sides are browned
  7. Remove and allow to cool then cut into shapes.

 

Lunch - Flat'bread'Wood'Fire Grilled' Park Pizza

Ingredients: 1 pkg of Tandori Whole Wheat Naan Bread, 1/2c low-fat ricotta cheese, 1 egg, 1/2c chopped spinach, 1 roma tomato sliced thin, 1/4c shredded asiago cheese [caption id="attachment_2070" align="alignright" width="300" Servings: 2 Nutritional Information: 476 calories, 22g Fat, 49g Carbs, 6g Fiber, 25g Protein Directions:

  1. Preheat oven to 425* and begin by placing pizza stone in oven before it begins to preheat.  No Pizza stone?  Use a baking dish but do not put in oven during pre-heat.
  2. Place ricotta in bowl and whisk with egg.
  3. Add spinach to ricotta and mix to well combined.
  4. Spread ricotta/spinach mixture on Naan bread.
  5. Add tomatoes on top.
  6. Cover with shredded asiago cheese
  7. Place in oven for 12-15 minutes until crust is ultra crispy (New York Style)
  8. Remove from oven and cut into pieces.

Make this the night before and re-heat in oven for lunch or eat cold.  Who doesn't love cold pizza?  

PM Snack - Tampa Bay Lightning Fast Liquid Snack

[caption id="attachment_2073" align="alignright" width="275" caption="Click here for source"][/caption] Ingredients: 1/2c spinach, 5oz Plain Greek Yogurt, 1/4c frozen blueberries, 1 medium banana, 1/4c frozen strawberries, 1Tbs almond butter, 1Tbs Flax meal Servings: 1 Nutritional Information: 439 calories, 11g Fat, 53g Carbs, 9g Fiber, 23g Protein Directions:

  1. Place all ingredients in a blender and combine to your desired consistency

     

Dinner - Thor Tempeh Tacos w Mandy Q Roo Red Beans & Rice

Ingredients: 6 oz tempeh (crumbled), 1 jalapeno (seeded and chopped), 1/4c red onion (chopped), 15oz can red kidney beans (drained and rinsed), 1/2c zucchini (chopped), 1/4c shredded vegan cheese, 3Tbs Salsa Verde, 2 chipotle peppers (seeded and chopped), avocado, 12 corn tortillas, 2c spinach, 1tsp cumin, 1tsp paprika, 1tsp dried oregano, 2c brown rice [caption id="attachment_2074" align="alignright" width="320" caption="Click Here for Source"][/caption] Servings: 12 (nutritional information based on 2 tacos, 1/2c rice) Nutritional Information: 399 Calories, 8g Fat, 69g Carbs, 10g Fiber, 14g Protein Directions: Directions:

  1. Place tempeh in a pan with enough water just to cover.  Bring to a boil and let simmer for 15 minutes.  Once done drain the water and then cook tempeh in same pan for 5 minutes.
  2. While Tempeh is cooking place 1 cup of rice into pot with 4c of water.  Bring water to boil, then reduce to simmer until all water is absorbed.
  3. In a separate pan heat 1Tbs olive oil then add in red kidney bean and add water to barely cover.  Cook over medium-low heat.
  4. Addzucchini, red onions, jalapeno, chipotle peppers and spices and cook for 5-7 minutes or until zucchini and onions start to soften
  5. Add in salsa verde and cook until sauce thickens
  6. Place tortillas in a damp paper towel and place in microwave for 15-20 seconds to soften
  7. Place spinach on tortilla along with slices of avocado
  8. Pour mixture onto spinach and top with cheese
  9. Add your favorite hot sauce to the tacos
  10. Serve with side of beans and rice

  Nutritional Information: 1916 calories, 71g Fat, 236g Carbs, 39g Fiber, 89g Protein Nutritional Breakdown for Endurance Athletes: 42% Carbs, 22.5% Protein, 36% Fat This menu is a little high in fat and low in carbs.  You can remove the almond butter from the smoothie as well as the asiago cheese from the pizza and that will lower the fat and increase the % carbs since they are high in fat but don't present a lot of carbs. KC - I hope this recipe represents you.  You are a true inspiration and motivation to all of us age groupers so keep doing what you do.

MUCH LOVE AND PEACE OUT!!!!!

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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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