Athlete's Plate - June 16, 2011

Athlete's Plate - June 16, 2011

I hope you like the new logo.  Rita Barry of Fitblogger did a great job and I cannot thank her enough.  A quick not to let you know that I am the Food/Nutrition Editor of Fitblogger so if you have a post that you want featured on the site please email me at This email address is being protected from spambots. You need JavaScript enabled to view it. This week I am featuring a person that is near and dear to my family.  We have become good friends with this person and we are always wondering what she is up to and looking to find ways to get together for training or eating. It is my pleasure to announce The Athlete's Plate in honor of Allison from Just Tri And Finish.

Breakfast - White Rock Marathon Walnut Waffles

 Ingredients: l cup unbleached whole wheat flour, 2 teaspoons aluminum-free baking powder, 1/4 cup organic sugar, 1 cup honeymilk, 1 teaspoon vanilla, 1 Egg, , 1 tablespoon lukewarm water, 2 tablespoons canola oil, 1/4 cup sugar-free applesauce, 1/2 cup finely chopped walnuts, 1/2 cup chopped dried cranberries, 1/2 teaspoon cinnamon, 1/4 teaspoon nutmeg, 1/8 teaspoon cardamom (optional) Servings: 5 Directions:

  • Combine all the dry ingredients in a mixing bowl:  flour, baking powder, vegan sugar, cinnamon, nutmeg and cardamom.  Mix well.
  • In a different bowl, combine the egg, water, oil, vanilla and applesauce.
  • Add the wet ingredients to the dry ingredients.
  • Fold in the cranberries and the walnuts.
  • Batter should be thick but not too thick, i.e. mixing should be rather easy by hand.
  • Spray waffle iron with oil.
  • Pour about 1/2 cup of batter into the waffle iron and let cook for about 8-10 mins.

Recipe adapted from

AM Snack - Expensive Shoe Spinach Avocado Smoothie

  Ingredients: 1 Pink Lady apple, cored and chopped, 1 handful spinach, 1 teaspoon grated fresh ginger, 1 ripe avocado, 1 handful ice   Servings: 1 Directions:

  • Place in blender and blend.


Lunch - Laughing Lentil Stew

Ingredients: 1/2 lb lentils, 3 tablespoons olive oil, 1 large onion (finely chopped), 2 stalks celery (finely sliced), 2 medium carrots (thinly sliced) 4 cloves garlic (minced), 1 tablespoon chipotle chile with sauce, 1 roasted and peeled poblano chile (chopped), 6 cups water, 2 tablespoons tomato paste, 1 teaspoon [caption id="attachment_2639" align="alignright" width="259" caption="Source: Cooking Mexico"][/caption] ground cumin, 1 teaspoon dry thyme, 1 teaspoon salt, 1/2 teaspoon freshly ground black pepper   Servings: 5 Directions:

  • Clean and wash lentils. Soak overnight for quicker cooking.
  • Heat olive oil in a large skillet over medium heat and saute onion, celery and carrots for 5-6 minutes. Add minced garlic and cook 30 seconds, stirring.
  • Mince the chipotle chile with its adobo sauce so finely that it is almost pureed.
  • Add all remaining ingredients, including water. Simmer for 30 minutes to 1 hour, or until lentils are tender, adding more water if necessary.
  • Adjust salt and pepper. Garnish with cilantro, fried strips of tortillas, and crumbled asadero cheese or other dry, salty cheese.


Recipe adapted from


PM Snack - Duece De Leche Protein Shake

[caption id="attachment_2640" align="alignright" width="158" caption="Source:"][/caption] Ingredients: 1 bottle Vanilla HoneyMilk, 1 pkg fat-free butterscotch pudding mix, 1 scoop Vanilla Whey Protein, 5oz Greek Yogurt, Ice Servings: 1 Directions:

  • Place in blender and blend


Dinner - NOLA 70.3 Quinoa Jambalaya

Ingredients: 1.25 cup quinoa, 1tbs canola oil, 1 green bell pepper (diced), 1 medium onion, 1 zucchini halved and cut into 1/2 slices, 2 cups eggplant, 12 button mushrooms (sliced), 1 celery stalk (sliced), 2 cloves garlic (minced), 28 oz. crushed tomatoes, 1.5tbs dried parsley, 2tsp dried oregano, 1tsp dried thyme 0.5tsp salt, 0.5tsp black pepper Servings: 4 Directions:

  • [caption id="attachment_2641" align="alignright" width="259" caption="Source: Too Many Chefs"][/caption] Combine the quinoa and 2 ½ cups water in a medium saucepan. Bring to a simmer and cover. Cook over low heat for 15 to 20 minutes, until all of the water is absorbed.
  • In a large saucepan heat the oil. Add the green pepper, onion, zucchini, eggplant, mushrooms, celery and garlic. Cook, stirring, over medium heat for 8 to 10 minutes. Stir in the crushed tomatoes, ¼ cup water and seasonings. Cook over low heat for 15 to 20 minutes, stirring occasionally.
  • When ready to serve, fold in the cooked quinoa and cook for 5 minutes more over low heat, stirring frequently. Pass the Tabasco sauce and salt at the table. I like to serve it up with a cold beer and some Louis Prima.
  • Easily feeds 4 adults

Recipe courtesy of Too Many Chefs   Allie - I hope you enjoy this menu as I had a lot of fun in going back through your blog and getting to know you again.  Also, congratulations on your week of going vegetarian and I hope this menu allows you to continue in that direction. Lastly, it is your turn to provide me with a nominee.


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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