Thursday, 07 April 2011 14:11

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.

Published in Athlete's Plate
Thursday, 24 February 2011 13:18

The Athlete's Plate - February 24, 2011

 First allow me to say Thank You to Matt over at The Athlete's Plate for being a guest chef last week.  In case you missed Matt's creations be sure to click [HERE] to get a glimpse into how Matt fuels his body for training. Two weeks ago The Sean's menu was up and he ran a contest to determine who the next version of The Athlete's Plate would be based on.  The winner was Adrienne Jensen of Non Race Runner as well as Travis and Adrienne Jensen Family.  I scoured both of her blogs and it was tough to come up with a meal/menu plan for her.  I could have gone with something like Mormon Muffins or Cub Scout Pack Trainer Tempeh or Friendship Falafal but one common thread in both of her blogs was family.  Family is very dear to her and Travis.  Adrienne has 4 children and it was their names that I used as my inspiration for creating this menu. So with that as an introduction and the pressure of making sure that her family was represented well let's see the menu:

Breakfast - Reece's Raspberry Pancakes

Ingredients: 1/2 cup of whole wheat pancake mix, 1 flax egg (2tbs ground flax seed, 6tbs warm water), 2tbs wheat germ,1tbs canola oil, 1/4c of almond milk, 1/4c raspberries Servings: 1 Nutritional Information: 430 calories, 18g Fat, 63g Carbs, 18g Fiber, 13g Protein Directions:

  • Mix ground flax seed and warm water into a flax egg.
  • Mix together the pancake mix, wheat germ, canola oil, almond milk, flax egg and mix well into a batter.
  • Add in raspberries and chocolate chips until well incorporated.
  • Heat  cooking pan with cooking spray
  • Pour batter into pan using 1/2c measure and allow to cook 3-4 minutes on each side.  Once poured do not move them around.
  • Serve with agave nectar syrup and orange juice

AM Snack - Dayton's Deviled Eggs

Ingredients: 6 eggs, 1tbs of veganaise, 1tbsp soy sauce, 1tsp mustard (your choice but I ilk Dijon), 2tbs red onion minced, pinch of sea salt, paprika Servings: 3 Nutritional Information: 258 calories, 18.5g Fat, 3.5g Carbs, 0.5g Fiber, 14.9g Protein Directions:

  • Place eggs in a cold water in a saucepan big enough to hold all the eggs and cover with water.
  • Once water begins to simmer cook for 8-10 minutes.  Then drain eggs and cool under cold water.  Peel the eggs gently.
  • Once all eggs are peeled pop out yolk into a bowl.
  • Mash the yolks and add in veganaise, soy sauce, mustard, onion and salt.
  • Spoon the yolk mixture back into the egg holes and sprinkle with paprika.
  • Place in refrigerator to help them set but you can eat them right away as well.

Lunch - Travis' Tomato and

Roasted Red Pepper Soup

Ingredients: 12oz jar of roasted red peppers, drained and rinsed, 1/2c of canned fire-roasted tomatoes, 1tsp olive oil, 1/2c diced onion, 1 garlic clove minced, 1tsp light brown sugar, 1tsp balsamic vinegar, vegan sour cream, 1c water Servings: 2 Nutritional Information per serving: 147 calories, 2.8g Fat, 13.5g Carbs, 7g Fiber, 1.7g Protein Directions:

  • Heat oil in pot over medium heat.
  • Add in onion and saute for 5 minutes.
  • Add in garlic and cook for 1-2 minutes (do not brown garlic)
  • Stir in pepper, tomatoes, sugar, and water
  • Bring to a simmer and cook for 20 minutes.
  • Remove from heat and stir in vinegar.
  • Transfer soup to blender or food processor and puree until smooth.
  • Serve with sour cream and crackers.

PM Snack - Sadie Ann Smoothie

Ingredients: 5oz Plain Greek Yogurt, 1/4c Strawberries, 1 banana, 1/4c blueberries, 1/4c blackberries, 2tbs flax seed, 2tbs wheat germ, 1tbs agave nectar, 1tbs pumpkin seeds, 1/2c spinach Servings: 1 Nutritional Information: 544 calories, 12g Fat, 87g Carbs, 19g Fiber, 28g Protein Directions:

  • Combine everything into a blender and mix until smooth.
  • If you want it more of a frozen style then add in ice and blend

Dinner - Landon's Lentil Stew

Ingredients: 4c of water (may need more as you begin to cook ingredients), 1c raw lentils, 2 large carrots sliced thin, 2 stalks celery chopped, 1 large onion chopped, 3 cloves garlic minced, 1tsb olive oil, 1 14oz can fire-roasted tomatoes, 1/4tsp cumin powder,  1tsp coriander seed, 1/2tsp sea salt, 1/4tsp black pepper, 3tbs balsamic vinegar Servings: 4 Nutritional Information: 242 calories, 4.5g Fat, 37g Carbs, 16g Fiber, 13.3g Protein Directions:

  • Heat olive oil over medium-low heat in a deep pot.
  • Add in onion, celery and carrot.  Cook for about 5 minutes.
  • Add in garlic and cook 1 minute more
  • Add in tomatoes and cook for 5 minutes.
  • Add in lentils, water, cumin, coriander, salt, black pepper and balsamic vinegar.
  • Bring to a boil and then reduce to simmer for ~30 minutes or until lentils are soft.
  • Pour in bowl and serve with a smile.

Dessert - Adrienne's Baked Apples

Ingredients: 5tbs Pure Maple Syrup or Agave Nectar, 1/2c non-dairy milk (almond, soy, coconunt), 1/3c rolled oats, 1tsp vanilla extract, 1/2tsp ground cinnamon, 1/4tsp ground nutmeg, 1/4tsp allspice, 3 apples sliced into 12ths, 1/2c pecans chopped (or your favorite nut), 1/2c raisins Servings: 6 Nutritional Information: 296 calories, 9g Fat, 33.5g Carbs, 4g Fiber, 3.2g Protein Directions:

  • Preheat oven to 350 degrees
  • Mix all ingredients (except apples, pecans and 1tbs of syrup/nectar)
  • Add in apples and toss until well covered
  • Pour into a 9x9 baking dish and cover with foil.
  • Bake for 20 minutes.
  • Remove foil and stir then bake for another 20 minutes.
  • Pour pecans, raisins and remaining syrup/nectar on top of apples during last 5 minutes of baking.

Full Day Nutritional Information: 1919 calories, 66g Fat, 238g Carbs, 65g Fiber, 75g Protein Full Day Nutritional Breakdown: 51.57% of Carbs, 16.25% of Proteins, 32.18% of Fat This menu is a tad high on the fat.  In looking back through the recipes I noticed the fats are from good sources such as oils, nuts, and flax seed. Adrienne - I hope you enjoyed this menu as much as I enjoyed creating it for you with your family in mind. Some people have contacted me about these menu's and asked if they were original recipes or if I have made them myself.  Some of the recipes displayed here are mine and others have been adjusted from their original to make it either vegetarian or just healthier.

Published in Athlete's Plate
Thursday, 10 February 2011 09:10

The Athlete's Plate - February 10, 2011

One quick announcement before we delve into this week's Athlete's Plate.  This is to remind you that there will be the debut of the Athlete's Plate Challenge on Friday.  This is the challenge that was announced on Tuesday where Matt from The Athlete's Plateand I are creating two separate dishes using the same ingredient.  This week's ingredient is Tempeh.  There will be a poll on which dish you like best on the right hand sidebar that will be open from Friday until midnight Sunday.  On Monday another poll will go up with 5 ingredients for you to choose one item to be the feature ingredient for the next challenge.  That poll will be open from Sunday until midnight Thursday.  Be sure to visit Cook Train Eat Race to vote for the winner of the challenge and the secret ingredient.

Now onto the Athlete's Plate menu.    

Thomas nominated Sean from In Clean Air and I absolutely enjoyed going through Sean's blog.  It was tough coming up with Sean's menu which I really enjoyed because it made me work harder to come up with some ideas for him.  He is on a 'cleanse' diet right now and it's working for him so I hope that these dishes can be incorporated into his lifestyle and help him with the running calendar he has planned.  Go to Sean's blog and take a look at his planned races.....he is serious folks!

Breakfast – The Sean Salsa and Eggs

(refers to himself in the 3rd person which is like Rickey Henderson) Ingredients:  2c minced fresh pineapple, 1/3c chopped cilantro, 1/2c red onion diced, 2tbs fresh jalapeno diced, juice of ½ a lime, 1/4c egg substitute, 1 whole wheat tortilla, 1tbs olive oil Servings: 1 Directions:

  1. Combine pineapple, cilantro, red onion, jalapeno, lime juice and set aside for 20-30 minutes.
  2. After flavors have marinated heat olive oil in non-stick pan
  3. Add egg substitute to pan and start to cook.
  4. Once egg begins to set add in pineapple salsa and cook until egg is to your liking
  5. Serve on a whole wheat tortilla and enjoy

Nutritional Information: 197.55 calories, 4.26g Fat, 30.56g Carbs, 3.95g Fiber, 5.22g Protein

AM Snack – Sagittarius Smoothie

(he is born in the same zodiac sign as I so he must be cool) (the fruits are recommended for Sagitarians here) Ingredients: 1/4c of strawberries, 1/4c of apples, 1/4c of pears, 1/2c Vanilla HoneyMilk, 10 almonds, 1/2c Spinach, 2tbs Sunflower Butter, 1tbs Honey Servings: 1 Directions:

  1. Combine all the ingredients in a blender and whip until smooth.  If you want it to be thicker make one of the fruits frozen.

Nutritional Information: 439.52 calories, 22.68g Fat, 55.52g Carbs, 9.8gFiber, 12.01g Protein

 Lunch – Lebowski Lentil Soup

(one of his favorite movies) Ingredients: 5c vegetable stock, 2c lentils, 1 medium onion diced, 8oz package of mushrooms, 2 medium sweet potatoes diced, 1 medium eggplant diced, 2 carrots chopped, 2 celery stalks chopped, 1tsp cinnamon, 1tsp ground ginger, 1tsp cumin, 2tbs olive oil, 2 bay leaves Servings: Lots Directions:

  1. In deep pot heat oil then add in onion, mushrooms, sweet potatoes
  2. After cooking for 5-7 minutes when onion begins to get soft add in celery and carrots and eggplant
  3. After cooking for 5-7 minutes add in spices (except bay leaves) and cook for another 3-5 minutes
  4. Add in vegetable stock and bring to a boil
  5. Add in lentils and bay leaves then reduce heat to simmer for 40 minutes

Nutritional Information: 267 calories, 0.53g Fat, 54.27g Carbs, 18.1gFiber, 14.31g Protein

 PM Snack – 24 Hour Tempeh Taco

(He is running a 24 Hour race in the fall) Ingredients: 1/3 package of tempeh sliced thinly, 1tbs cumin, 1tbs dried oregano, 1tbs paprika, 1tsp ground red pepper, 1/4c jalapeno pepper diced, 1/4c red onion sliced, 1/4c roma tomatoe diced, 1/2c spinach, 2tbs olive oil, 2tbs soy sauce, 2 whole wheat tortillas Servings: 2 Directions:

  1. Marinate tempeh in spices, 1tbs olive oil and 2tbs soy sauce for 30 minutes
  2. After tempeh is marinated heat remaining olive oil in non-stick pan
  3. Once oil is up to temperature put tempeh in pan and cook 5-7 minutes on both sides.
  4. While tempeh is cooking put ingredients on top of tortillas evenly
  5. Place tempeh on top of other ingredients

Feel free to add vegan cheese, hot sauce, Pineapple salsa from above, black beans, etc. Nutritional Information: 509 calories, 20.36g Fat, 63.62g Carbs, 12.28gFiber, 28.96g Protein

Dinner - Chattanooga CousCous and Feta Cheese

(Running the Chattanooga 50k in June) Ingredients: 1c dry couscous, 1c vegetable stock, 1/2 eggplant sliced lengthwise thinly, 1 red pepper cut into thin strips, 1/2 zucchini sliced thin, 1/2 yellow squash sliced thin, 1/4c pine nuts toasted, 1/2c dried cherries, 2tbs feta cheese, fresh coriander Servings: 1 Directions:

  1. Bring vegetable stock to a boil
  2. Once boiling add in couscous cover and reduce heat to simmer until all liquid is absorbed
  3. While couscous is cooking, grill all vegetables (I use my panini maker in the winter to grill)
  4. Once couscous is done fold in vegetables, dried cherries, pine nuts, and fresh coriander
  5. Serve dish topped with feta cheese and if wanted 1 tbs olive oil
  6. Serve with Whole Wheat Pita

Nutritional Information: 776 calories, 16.49g Fat, 103.94g Carbs, 18.08g Fiber, 31.13g Protein Full Day’s Menu Nutritional Ingredients: 2190 calories, 64g Fat, 335g Carbs, 62g Fiber, 92g Protein Carbs: 58.67%; Protein 16.11%; Fat 25.22% As you can see you can eat a vegetarian diet and still hit your macro-nutrient requirements for an endurance athlete.  For a reminder of what is needed you can click [HERE] to read my previous post on nutritional breakdown for endurance athletes.

Published in Athlete's Plate
Thursday, 06 January 2011 17:56

Athlete’s Plate – January 6, 2011

Before we get into the nominee and the menu for today's Athlete's Plate I have two items I need to address. 1- Marathon Makeover is proud and thrilled to announce that Ada Wong is our newest Team Leader and National Spokesperson.  You will recognize her name from that show that she was on where she lost all the weight and ran a swift marathon. 2- Does anybody know of anybody or themselves have artistic talent to create a cartoonish looking Athlete's Plate as logo?  Would love to have it for my weekly installments but also for the book which should be done by next week. Thank you and now to our regularly scheduled program.

This week's Athlete's Plate is dedicated to Beth over at Discom-BOB-ulated Running.  I will first like to thank Lindsay at Chasing The Kenyans for nominating Beth.  I had been following Beth but since the nomination was able to really dig read about Beth and her escapades.
Here is what I learned about Beth in this short week so I am sure there is so much more to learn:
1- Loves Say Anything and has a dog named Lloyd.  Coincidence?
2- Enjoys Fortune Cookies for family reasons.
3- Is not afraid to discuss shaving in certain areas of the body.
4- Is buying a bike this weekend and won't call it El Diablo (that is the name of my bike)
5- Has 280 followers so you know the content is good.
6- Needs to add items to her pantry.
7- Doesn't believe that Macca is on the Breakfast of Champions and it is really Juan Valdez.
Go to her blog after seeing her menu, leave her a comment, leave me a comment and make every attempt to get your laundry on my blog very own Athlete's Plate.
Breakfast: Burrito with Canned Green Beans
Photo courtesy of
Ingredients - 1/2c egg substitute, 1c fresh green beans (leave the can in the pantry please!), 1/4c onion chopped, 1 chopped and seeded roma tomatoe, 1/4c green bell pepper chopped, 1/4c jalapeno seeded and chopped, Shredded cheese, salsa verde, 1tbs olive oil, 2 whole wheat tortillas
Servings - 2
Directions -
1- In saute pan heat oil and add green bell pepper, jalapeno pepper and green beans
2- After 5 minutes add in onion
3- After onion starts to turn translucent add in tomatoe
4- Remove vegetables and set aside.  In same pan cook eggs to your liking.
5- Heat up tortillas in microwave for approximately 20 seconds
6- Add egg mixture, vegetables and cheese to center of tortillas
7- Wrap up mixture like a burrito and place on plate
8- Cover burritos with salsa verde and cheese
9- Place in microwave and melt cheese
AM Snack - Florida Orange Jam and Chocolate-Hazelnut Spread 'Turnovers'
Picture courtesy of
Ingredients - 2 whole wheat tortillas, 2 tbs chocolate hazelnut spread, 2 tbs orange jam
Servings - 1
Directions -
1- Warm up tortillas in microwave to get them soft
2- Spread 1tbs of chocolate hazelnut spread and orange jam on each tortilla
3- Fold tortilla in half and then half again (so it looks like picture)
4- Back in microwave for 10 seconds
Optional to add slivered almonds to the spread before folding
Lunch - Life of {Pizza} Pi

Picture courtesy of

Ingredients - 1 whole wheat crust (Boboli works fine -- or you can use a whole wheat pita), low-fat ricotta cheese, 1/2 green pepper, 1/2 red pepper, 1/2c broccoli, 1/2 red onion, 2 roma tomatoes sliced, 1/2c black pitted olives, jar of artichoke hearts (drained and rinsed), 1 tbs olive oil
Servings - 2
Directions -
1- Pre-heat oven to 450 degrees
2- Place vegetables on baking sheet (peppers, broccoli, onion, tomatoes) and drizzle olive oil over
3- Bake for 15 minutes so that they get slightly charred
4- Chop veggies into bite size pieces
5- Spread thin layer of ricotta cheese on crust
6- Place veggies on top including olives and artichoke hearts
7- Place back in oven following directions on crust (typically 15 to 20 minutes)
If you have one use a pizza stone so that the crust gets crunchy
PM Snack - Iced Cappuccino
(remember the coffee comment above)
Phote courtesy of
Ingredients - 4 oz. Decaf Irish Cream Espresso (may substitute any flavor decaf espresso), 7 oz. steamed Coffee Flavored HoneyMilk, 2 tbsp. non-fat whipped cream, Splenda sweetener to taste Servings - 1 Directions -

1- Prepare espresso and steamed milk with cappuccino machine. 2- Combine espresso, steamed milk, and desired amount of sweetner in a heat safe container. 3- Refrigerate. 4- When ready to drink, stir chilled ingredients, pour over ice, and add dollop of whipped cream.

Dinner - Black O. Bean Hummus Pot Stickers with Spicy Slaw
(the pot stickers are my take on Fortune Cookies)

Ingredients - 1 can of black beans (drained and rinsed), 1 can of garbanzo beans (drained and rinsed), 3 cloves of garlic (more or less for your taste), 1 bag of cole slaw without dressing, 1 jalapeno (seeded and chopped), 2 roma tomatoes chopped, 2c of broccoli, Juice of 1 lemon, wonton wraps, 2 tbs olive oil for pot stickers, olive oil for hummus, bowl of water Servings - Plenty Directions - 1- In food processor combine beans and garlic.  Begin processing then add olive oil slowly until you reach the consistency you like for your hummus. 2- In center of each wonton wrapper add 1 tbs of hummus.  Place water on edge of wonton with finger then fold over to seal and set aside until you have made all of the pot stickers you are going to eat that day. 3- Add tomatoes, jalapenos and lemon juice to slaw and set aside. 4- Heat up 1tbs of olive oil and begin to cook the pot stickers in batches.  Add olive oil as needed to each new batch.  Cook the pot stickers until they are browned on all sides. 5- Place pot stickers on plate and add a side of slaw. Beth - I had a great time going through your blog and learning more and more about you.  It was a pleasure to create this menu and I hope you enjoy it. For those of you following please leave comments here and at Beth's site to get yourself nominated for the next installment of the Athlete's Plate.


Published in Athlete's Plate
Thursday, 23 December 2010 18:18

Athlete’s Plate – December 23, 2010

Athlete's Plate - December 23, 2010
This week the Athlete's Plate is dedicated to Marlene over at Mission to a(nother) Marathon.  Beth from Shut Up and Run nominated her and I am glad that she did.  I had not been following Marlene so it led me to stalk follow another blog.  It is choc(olate) full of great inspiration, pictures and stories.
Here is what I was able to find out about Marlene while perusing her blog:
1- From Canada
2- Began her running career essentially in 2007 and has since been pounding the pavement to the tune of (at last count) 35 races which include 4 marathons.
3- Has lost 12.2 lbs since November 1st but she isn't counting.
4- Her husband runs as well
5- Has 491 followers (go say something nice to her now so she nominates you.)
6- Doesn't run in your normal running gear all the time (M&Ms, Colored Stockings)
She is an inspiration to all of us.  Go check out her blog and start following.
Breakfast - Tim Horton's Hears A Who! Green Eggs and Canadian Bacon (Ham) -- Dr Seuss 
Ingredients: 1/3c Egg Substitute, 2 tbs Salsa Verde, Handful of spinach, Vegan Cheese, Whole Wheat Tortilla, 1 slice Canadian Bacon (not shown in pic)
Servings - 1
1- Heat up tortilla in microwave for 20 seconds to get it soft.
2- Place spinach on top of tortilla
3- Cook egg substitute in non-stick pan
4- Place egg in middle of tortilla
5- Top with vegan cheese
6- Top with Salsa Verde
7- Place in microwave for 20 seconds so cheese melts.  Anything longer and the spinach will let out a lot of water so even if the cheese isn't fully melted it will still taste great.
Serve with coffee and away you go.
AM Snack - Bathroom Changing Crunchy Oatmeal Bars
(recipe courtesy of
Ingredients: 3 1/2 cups regular oats, uncooked, 1/2 cup flaked coconut, 1/2 cup sliced almonds, 1/2 cup wheat germ, 1/4 cup coarsely chopped cashews, 1/4 cup coarsely chopped pecans, 1/4 cup sesame seeds,

1/4 cup sunflower seeds, 1/2 cup honey, 1/4 cup firmly packed brown sugar, 1/4 cup vegetable oil, 1/2 cup creamy peanut butter, 1 teaspoon vanilla extract
Servings - 30
1-Combine first 8 ingredients in large bowl; stir well, and set aside.
2-Combine honey, brown sugar and oil in a small saucepan; cook over medium heat, stirring occasionally, until sugar dissolves and mixture is thoroughly heated. Remove from heat; add peanut butter and vanilla extract, stirring until peanut butter melts. Pour honey mixture over oats mixture; stir well. Mixture will be dry at first; continue stirring until moist.
3-Press mixture into a greased 15 x 10-inch jellyroll pan, using greased fingertips. Press mixture flat with the back of a wide metal spatula. Bake at 250 degrees F for 1 hour and 20 minutes or until golden brown. Cut into bars while warm. Let cool completely in pan.
4-Remove bars from pan. Store in an airtight container at room temperature up to 1 week.

Lunch - Festivus Mulligatawny Soup (Seinfeld reference)
(Recipe courtesy of

Ingredients - 1 large sweet onion, finely chopped , 2 tablespoons butter, 1/4 teaspoon cayenne, 1/4 teaspoon kosher salt, 1 whole dried chili, 1 teaspoon turmeric, 1 tablespoon coriander, 4 cups vegetable stock (store bought is ok), 1 large carrot, finely sliced, 1 large new potato, rinsed unpeeled, & cubed, 1 large green pepper, finely chopped, 2 -3 plum tomatoes, chopped, 1 stalk celery, finely sliced, 1 can coconut milk (398ml), 2 tablespoons fresh lemon juice, 1 tablespoon fresh cilantro, minced, 1 tablespoon fresh parsley, minced,  

Servings - 6 to 8
Directions -
1- In a large pot over medium heat sauté onions in melted butter until soft and translucent but not caramelized.
2 -Add seasonings to onions; continue to sauté for 2 to 3 minutes till they are well incorporated.
3 -Stir in Vegetable stock, then add vegetables and simmer for 10 to 15 minutes.
4 - Stir in coconut milk and cook for a further 5 minutes. Remove from heat and let cool several minutes. Remove whole dried chili. Using a hand blender blend well, while a allowing some variance in texture to remain.
5 - Stir in lemon juice, parsley, and cilantro, and let stand for 1 hour or so to allow the flavors to mature.
6 - Reheat gently and then serve. Preferably with warm Nan or pita.


PM Snack - Pretty In Pinto Bean Pink Quesadillas

Ingredients- 2 whole wheat tortillas, black & pinto bean spread, vegan cheese, spinach, mushrooms, avocado
Servings - 1
1- Create spread by draining and washing 1 can of black beans and pinto beans
2- Place beans in food processor and blend with olive oil added until you reach your desired consistency
3- Place spread on both tortillas
4- Place spinach on bottom tortilla
5- Place mushrooms on top of spinach
6- Place vegan cheese on top of mushrooms
7- Place other tortilla on top with spread side down
8- Place on panini press that has been sprayed with non-stick cooking spray
9- Cut avocado in 1/2 and remove pit.
10- Using 1/2 of the avocado smash with fork
11- Cut the other 1/2 of the avocado into slices
12 - Cook quesadilla until tortilla gets crunchy (maybe 2 minutes)
13- Spread mashed avocado on top of quesadilla and cut into 4s

Dinner - Grilled Chicken with Quinoa and Dried Fruit
(go to this link for reference)

Photo courtesy of Little Stomaks

Ingredients - 4 oz chicken breast, 1 cup of quinoa (will create more than 1 serving - close to 4), 1/4 cup of dried fruit
Servings - 1
Directions -
1- Grill your chicken after putting salt and pepper to taste.  Can't grill then heat up oven to 350 degrees and bake.
2 While your chicken is cooking place quinoa in pot with 1 1/2 cups of water and bring to a boil then turn down to a simmer and cook for 15 minutes.
3- Remove quinoa from heat and let sit with lid on for 5 minutes
4- Add dried fruit to quinoa and mix and fluff
5- Make sure chicken is cooked all the way through and plate.

Published in Athlete's Plate
Thursday, 02 December 2010 20:00

Athlete's Plate - December 2, 2010

ATHLETE'S PLATE - 12/2/2010
Today's Athlete's Plate is brought to you by a guest chef.  The menu was created by Liz from Food to Run For.  Liz is very talented in the kitchen as evidenced by this menu but go to her blog and take a look at the Thanksgiving feast she prepared.  The menu was incredible and all the pics make you feel like you are a part of her family getting ready to gorge on grub.  Hop on over to her blog and check out the pics of her creations and then make the meal yourself.
Remember that we are doing a menu based on bloggers challenge.  On December 9, 2010 I will be doing a menu based on Q on the Move... who was nominated by EMZ.  Q think about who you want to nominate for the following menu.  This allows me to sort of blog hop and meet new people and hopefully allow you to meet some new people and blogs as well.

Breakfast: Baked Banana Oatmeal

Combine the dry ingredients: 2 cups rolled oats, 1 tsp baking powder, 1/4 tsp kosher salt, 1 teaspoon of brown sugar,(Toppings of your choice, I've used chocolate chips, coconut, almonds...)

Combine the wet ingredients:1 egg, beat, 1 mashed banana, 1.5 cups almond milk, 1 tsp vanilla,

Pour the wet ingredients into the dry. Mix well.

Preheat oven to 350 degrees
Spray some cooking spray in a loaf pan then add the mixture and bake at 350 for 20-30 minutes.

AM Snack: Healthy Morning Muffins
Ingredients: 1 and 1/4 cups of whole wheat flour, 1/2 cup of dark brown sugar, 1/2 teaspoon of baking powder, 1/2 teaspoon of baking soda, 1/2 teaspoon of ground pumpkin pie spice, 1 cup of oats, 1/2 cup of golden raisins, 1/2 cup of craisins, 1/4 cup coconut, 3 T of EVOO, 1 large egg, 1/3 cup of skim milk and 1/3 cup of eggnog (I had it and wanted to get rid of it so why not?), 1 medium ripe banana mashed
Preheat oven to 400. Put all the dry ingredients in one bowl and mix, then start adding the wet and mix thoroughly. Fill each muffin cup about 1/4 full and bake for 20-25 minutes.

Lunch: Salmon Stackers with Avocado Butter

(yes there is butter, 1 tablespoon and yes it makes a difference!)

Ingredients: Pumpernickel Bread Toasted, 1lb of Salmon, 1 handful of arugula, 1.5 ripe avocados, 1 Lemon, 1 tablespoon of butter, slightly melted, Salt and Pepper

Toast the Pumpernickel Bread in the toaster. Meanwhile, place a nonstick skillet over medium to high heat. Spray with cooking spray. Sprinkle the Salmon with Salt and Pepper and cook until cooked through about 3-6 minutes per side. Meanwhile, place the avocados, lemon juice, butter, and some salt in a food processor and give it a whirl. Process for :30 seconds until smooth. You may need more or less lemon depending. Taste as you go! Take the bread out of the toaster and spread the avocado butter on both sides.

Add the Salmon and Arugula and close the sandwich and EAT! YUM!

PM Snack- Time to get your greens! - Kale Chips

Ingredients: Kale, Olive Oil, Salt, Pepper, Red Pepper Flakes

First, you rip the Kale off the core.
Then you spread the Kale across a baking sheet in an even layer. Then you add a tablespoon or so of Olive Oil, Salt, Pepper, and Red Pepper Flakes.
Then bake in a hot oven until crispy but not burnt. I would say 350 for 10 minutes.

I love Kaleeeee Chips- now go make them for yourself!

Dinner: Kale & Sausage Stuffed Acorn Squash

Ingredients:1 Acorn Squash, sliced in half, seeds removed, Maple Syrup, Olive Oil, Salt and Pepper, 1 package of Apple Chicken Sausage, 1 Onion, chopped, 1 tablespoon of minced garlic, 1 apple, sliced in small pieces, 1 cup of chickpeas, 1 cup of cherry tomatoes sliced in half, 2 cups of kale, 1 ounce of cheddar cheese

Preheat Oven to 400. Cook Acorn Squash on a baking sheet. Put some butter on the squash, salt and pepper and a tiny bit of maple syrup. Bake in oven for 45-60 minutes. Saute Garlic and Onion in Hot Skillet with EVOO. Add sliced sausage and saute until lightly browned then add chopped cherry tomatoes, apples, chickpeas and kale. Mix together until Kale iis wilted. Turn off from heat and add cheese. Then fill the squash with the delicious filling!

Published in Athlete's Plate
Thursday, 14 April 2011 13:02

The Athlete's Plate - April 14, 2011

 cannot tell you how excited I am about putting this menu together.  When Jessica of Blond Ponytail nominated this person I immediately went to work on the menu.  I read their blog and comment all the time.  I have exchanged Twitter messages, emails, Facebook posts, and Blog comments.  I have even spoken to this person on the phone so my excitement cannot be measured right now. It is with pleasure that I bring you the:



Breakfast: Honey Stinger Waffles

 Ingredients: 1 Van's Organics Flax Waffle, 1/2 medium banana, 1/2tbs almond butter, 1tbs chia seed, 1 tbs honey, 1tsp pumpkin pie spice Servings: 1 Nutritional Information: 322 calories, 14g Fat, 50g Carbs, 5g Fiber, 6g Protein Directions:

  1. Heat waffle in toaster to one level above normal as you want these to be crunchy since no fork or knife is involved.
  2. Spread the almond butter then top with the banana sliced.
  3. Sprinkle the honey on top of the bananas and finish with the pumpkin pie spice.
  4. Enjoy with coffee or for BDD Crystal Light Wild Strawberry

Check out this recipe if you want to make your own waffles.  

AM Snack - Not Power or Clif Bars but Diesel Bars

Ingredients: 1/3c Agave Nectar (Vanilla), 1/2c Earth Balance Buttery Spread, 1/2c Almond Milk, 1/2c Almond Butter, 3c Rolled Oats, 1/2c raisins, 1/4c dried fruit, 2Tbs Wheat Germ, 1Tbs Flax Seed, 1/4c unsweetened coconut Servings: 12 Nutritional Information: 293 calories, 16g Fat, 32g Carbs, 5g Fiber, 6g Protein Directions:

  1. Mix agave nectar, butter and milk in a saucepan. Bring to a boil. Take off of heat.
  2. Mix remaining ingredients in a large bowl.
  3. Add the heated mixture to the ingredients in the bowl and mix well.
  4. Spread into an 8 x 8 inch pan.
  5. Refrigerate. Cut into small bars.
  6. The bars stay fresh in the refrigerator for week, but can also be frozen.


Lunch - Red 'Hot' Wraps with Spinach

Ingredients: 3 oz of Tempeh (crumbled), 1/2 jalapeno (seeded and diced), 1 cup spinach, 1/4c red onion, 1/4c avocado, 1/4c carrots (julienned), Goat Cheese Spread (recipe follows), 1 large spinach tortilla Servings: 1 Nutritional Information: 486 calories, 23g Fat, 54g Carbs, 10.5g Fiber, 25.5g Protein       Directions:

  1. To make goat cheese spread take 2 oz of goat cheese and same amount of soy milk.  Whisk together and add chopped chives.  Set aside.
  2. 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.
  3. Spread goat cheese on tortilla
  4. Place tempeh down first then remaining ingredients.
  5. Fold sides over the top then roll tight.
  6. Cut in half and enjoy.


PM Snack - Flour or Flower-less Oatmeal Cookie

 Ingredients: 1/3c Earth Balance Buttery Spread, 1 1/2c Rolled oats, 1/2c Turbinado, 1/4c Brown sugar; scant, firmly packed,  1/8tsp Salt, 1tsp Vanilla extract, 1 Egg Servings: 9 (makes 18 cookies) Nutritional Information: 344calories, 12g Fat54g Carbs, 3g Fiber, 5g Protein Directions:

  1. Melt the butter and set aside to cool.
  2. Place oats in a medium-sized bowl. Stir in both sugars and the salt and blend to break up any lumps.
  3. In a separate bowl, whisk together the melted butter, vanilla and egg.
  4. Stir this into the oat mixture, mixing with your hands or a large wooden spoon to work in the ingredients.
  5. Form into a large ball of dough. Chill the dough 20 minutes. Preheat oven to 350 degrees.
  6. Prepare a baking sheet by lining with parchment paper. Form the chilled dough into 1-inch balls and flatten down very slightly on the baking sheet.
  7. Bake for 13 to 17 minutes or until the edges are nicely browned and the tops of the cookies are medium golden in color.
  8. Cool well on the baking sheet (about 10 minutes)


Dinner - Trash Talk Tempah Taco Dinner

Ingredients: 6 oz tempeh (crumbled), 1 jalapeno (seeded and chopped), 1/4c red onion (chopped), 1/4c black 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 Servings: 12 (serving size 2 tacos) Nutritional Information: 300 calories, 11g Fat, 39g Carbs, 6g Fiber, 17g Protein 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. Add beans, zucchini, red onions, jalapeno, chipotle peppers and spices and cook for 5-7 minutes or until zucchini and onions start to soften
  3. Add in salsa verde and cook until sauce thickens
  4. Place tortillas in a damp paper towel and place in microwave for 15-20 seconds to soften
  5. Place spinach on tortilla along with slices of avocado
  6. Pour mixture onto spinach and top with cheese
  7. Add your favorite hot sauce to the tacos

  Nutritional Information of Menu: 1743calories, 77g Fat, 227g Carbs, 28g Fiber, 59g Protein (I left enough room for a dessert of your choosing) Nutritional Breakdown of Menu: 49% Carbs, 13% Protein, 38% Fat   BDD - I hope you enjoy this menu and that it brings back memories of your weekly ramblings.  I had a great time going back in time and re-reading all your motivating and inspiring posts.  Keep doing what you do because you have a bigger impact on the blogging endurance athlete world than you can imagine. You have two weeks to nominate another blogger as there will be a guest chef next week for The Athlete's Plate

Published in Athlete's Plate
Page 4 of 4