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, 31 March 2011 19:35

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

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.


  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.

Published in Athlete's Plate
Thursday, 24 March 2011 13:12

The Athlete's Plate - March 24, 2011

The Athlete's Plate is back from its hiatus.  As you now know we have launched a new channel on YouTube and it is titled CTER TV.  We are thrilled to have been able to secure a studio and hoping that we can present The Athlete's Plate on our channel in the future.  Unfortunately time got the better of us this week and we could not reserve enough studio time so we are going with our old fashioned method of listing our items for you.

Today's menu has been created for Nora over at Mama Runs Barefoot.  Nora is just plain awesome.  She is always one of the firsts to visit CTER and comment, always letting me know about one of our dishes that is displayed on Facebook.  I smiled from ear to ear when MissZ nominated Nora.  I have gone through Nora's blog and come up with a menu that I hope she loves and will re-create and then post pictures on Facebook for us.


Breakfast:  Boulder Tri and Colifax Coffee Marathon



Ingredients: Ezekiel Cinnamon Raisin English Muffin, 1tbs vegan cream cheese, 1tbs blueberry jam, 1 small banana, coffee, orange juice Servings: 1 Nutritional Information: 347 calories, 4g Fat, 74g Carbs, 6g Fiber, 8g Protein Directions:

  1. Toast english muffin and spread 1/2 cream cheese on each side.
  2. Spread 1/2 jam on each side.
  3. Slice banana on top.

AM Snack: No Bonk Bar


Ingredients4 cups old-fashioned rolled oats, 1 cup brown sugar, packed, 1 cup wheat germ, 1 teaspoon cinnamon, 2 cups whole wheat flour, 2 flax eggs (2tbs of ground flax seed, 4tbs warm water), 1 cup honey, 1 cup canola oil, 2 teaspoons vanilla extract, 1 teaspoon salt, 1/2 cup sesame seeds, 1/2 cup sunflower seeds, 1/2 cup dark chocolate chips Servings: 24 Nutritional Information: 322 calories, 16g Fat, 44.5g Carbs, 5g Fiber, 7g Protein Directions:

  1. Preheat oven to 350*. Lightly grease a 9x14 inch baking dish.
  2. Mix the rolled oats, brown sugar, wheat germ, cinnamon, and flour together in a large bowl.
  3. In a separate bowl, whisk together the eggs, honey, canola oil, vanilla, and salt until evenly blended.  Stir into the oat mixture.
  4. Stir in sesame seeds, sunflower seeds, and chocolate chips.
  5. Use your hands to mix the ingredients, and press the mixture into the prepared pan.
  6. Bake in preheated oven until the edges are golden brown, 20 to 25 minutes.
  7. Cool completely in the baking dish before cutting into 2 inch bars.

Lunch: Pool Pesto Tempeh Sandwich


Ingredients: 4oz Tempeh, 1tbs soy sauce, 1tbs canola oil, 1tsp dried oregano, 1tsp dried rosemary, 1/2c walnuts, 2c kale, olive oil, 1/2 roma tomato, 1/4" slice of red onion, 2 slices Ezekiel Bread Servings: 1 Nutritional Information: 550 calories, 29g Fat, 48g Carbs, 14g Fiber, 29g Protein Directions:

  1. Start by marinating the tempeh in the soy sauce, canola oil, oregano, rosemary.
  2. While tempeh is marinating, put walnuts and kale in food processor.
  3. Turn on food processor and drizzle in olive oil until it is to your desired consistency.
  4. Slice roma tomato into 4 slices.
  5. Grill tempeh for 3-5 minutes on each side.
  6. Toast Ezekiel Bread.
  7. Spread kale pesto on one slice, then layer tempeh, tomato and onion.
  8. Spread kale pesto on other slice and place on top.
  9. Cut sandwich in half.


PM Snack: Barefoot Blueberry Smoothie


Ingredients: 1c Kefir Blueberry, 1/2c almond milk, 2tbs ground flaxseed, 1tbs wheat germ, 1/2c sliced fresh strawberries, 1/2c frozen blueberries, 1tbs Agave Nectar Servings: 1 Nutritional Information: 378 calories, 5g Fat, 72g Carbs, 14g Fiber, 17g Protein Directions:

  1. Put all ingredients in a blender and blend until smooth.


Dinner: Pasta e Fagioli with Spinach


Ingredients: 1tsp olive oil, 6 cloves garlic (minced), 2 lbs plum tomatoes (chopped), 1/4 vegetable broth, 1tsp dried oregano, 1tsp dried thyme, 1tsp salt, 1 can Navy Beans (I know Air Force but try finding Air Force Beans), 8oz whole wheat orecchiette, 1lb baby spinach Servings: 4 Nutritional Information: 241 calories, 2.5g Fat, 42g Carbs, 10g Fiber, 9g Protein Directions:

  1. Bring pot of water to a boil for the pasta and heat a large skillet over medium heat.
  2. Saute garlic then add tomatoes, broth, oregano and salt.  Bring to a boil.
  3. Once boiling, add the beans and lower to medium.
  4. Cook until the tomatoes are broken down and sauce is reduced and thickened (15 minutes.)
  5. Add pasta to boiling water.
  6. Lower heat on sauce to simmer
  7. Drain pasta and add to sauce with spinach until all the spinach is wilted.

  Overall Nutrition Information: 1834 calories, 56g Fat, 281g Carbs, 49g Fiber, 70g Protein Nutritional Breakdown for Endurance Athletes: 59% Carbs, 15% Protein, 26% Fat   Nora - I hope you enjoy this menu as much as I enjoyed creating it for you.  When you make the dishes please post them on our Facebook page.

Published in Athlete's Plate
Wednesday, 23 March 2011 13:57

CTER Launches It's TV Channel

  We have been hard at work here in the CTER (Cook Train Eat Race) studios to create a new and creative way to present recipes and nutritional information to you.  We have toyed around with various methods and ideas and finally settled on creating these videos that can be found on our newest link....CTER TV. We have designs and ideas on creating a minimum of one video per week that will be displayed as a feature post, but then additionally posted on the CTER TV Menu.  You will notice that the page is broken down into Breakfast, Lunch, Dinner and Snacks/Desserts.  This will allow you to scroll through our creations and find what you are looking for, then be able to re-create the meal while watching a video.  The videos will present ingredients, the cooking phase as well as nutritional information and the breakdown for endurance athletes. While going through this process we will also begin to include prices on our 'menu.'  Essentially what it would cost you to make this dish on your own at home. The prices will be based on one serving so should you decide to make 4 or 5 just multiply by that number. I hope you enjoy this new feature as much as we have enjoyed playing and brainstorming with this concept. If there is anything you would like to see on CTER TV please drop us a line via our contact me form.   Here is a sample of a video we just uploaded to our TV Channel.  Hope you enjoy it.  
Published in CTER TV

As you have seen from my posts for Buffalo Tempeh and Black Bean, Zucchini and Olive Tacos or the Lentil Chipotle Burgers and Scallion Sweet Potato Pancakes I have been involved in a cookbook club.  This month we were asked to review Appetite for Reduction by Isa Chandra Moskowitz.


The layout of the book was excellent.  The table of contents was broken down into various types of meals that it was very easy to look for what you wanted to re-create and I enjoyed that.  It was how I was able to pair the four of the recipes into the two meals above.  In addition to having a clear format the instructions were very easy to follow.  For a person like me who starts to cook before actually reading the directions I never felt lost or behind as there were no surprises (like preheat the oven or add in 1c boiling water.


One area that could have been improved upon were the photos.  There are plenty of photos in the book but not for all the recipes.  This is good and bad as when I use a cookbook and the dish I create doesn't look exactly like the picture I start to over analyze my ingredients and how I used them.  On the flip side when the dish is complete and it doesn't look that good I like to have a visual example to compare to.  In this instance the pictures that did exist for the recipes I created were in the book and they were spot on.  The dishes looked exactly as I had created and the other dishes look phenomenal and have spurred creativity to create more dishes.


This table of contents has 6 pages of recipes with each looking better than the next in my opinion.  The beauty of this cookbook is that so many of the recipes can be paired to create a great meal.  For example, how does Veggie Pot Pie Stew served with Sweet Potato Drop Biscuits sound?  Or how about Tamarind BBQ Tempeh & Sweet Potatoes served with Polenta Stuffing?

One other item of note is that the recipes can be a little 'fancy' but there are also down home comfort foods in this book.  I think that is what appealed to me the most.  Some days I want to be in the kitchen whipping up a meal that would be great in a 4 star restaurant and other days I want to be the guy in the food truck.  This cookbook allows you to play both roles and be able to do so with ease as the recipes are not overly complicated.

Ingredients and supplies:

There were two items that stood out for me in the use of this cookbook.  As an endurance athlete I want to know what I am putting into my body in terms of nutritional information.  How many carbs?  What are the protein and fat amounts?  As I thumbed through the recipes I noticed that each one showed me exactly that information and it wasn't just the amount of macronutrients but also information on some of the micronutrients like iron and Vitamin A.

The second item was the idea of looking for and finding the ingredients without having to travel to multiple stores and the recipes I created allowed me to do one stop shopping.  I conducted my own experiment and went to Whole Foods for one of the meals and our local Kroger for the other.  I was able to find all the ingredients that I needed at both stores and that was a plus.  I always hear how hard it is to eat vegetarian or vegan meals because of all the special shopping that needed to be done.  I can say with honesty that you can find the ingredients to the recipes in this book at the local grocery store.


For me first trip into a Cookbook Club I was very pleased with this book.  The recipes, ingredients, pictures and additional information helped me get through the book with ease.  As I was writing this review, with the book next to me, I noticed a recipe that I must have been blind too but plan on making it tonight.  That for me is what is important.  I can keep going back to this book for not only recipes but for inspiration.  Other cookbooks I have used are just that.....books.  You read them and put them on the shelf never to be touched again.  I keep Appetite for Reduction on my kitchen counter because I am always using it as a resource of information.


If you are interested in trying out a vegetarian or vegan diet I suggest that you join this Cookbook Club even if for just one month. This book club gives you the opportunity to read what others thought of dishes before you attempt them.  You also get to see pictures of how different recipes came out and try to recreate on your own.

Click here to join the next month's cookbook review.  We will be reviewing Skinny Bitch: Ultimate Everyday Cookbook by Kim Barnouin



Published in Uncategorized
Thursday, 10 March 2011 13:21

The Athlete's Plate - March 10, 2011

 This week’s Athlete’s Plate is brought to you in honor of the great MissZ.  I have been following her for quite some time now and her posts are always spot on.  She speaks her mind but does not insult.  She informs and is willing to discuss her opinion but not force it on you and that is one reason I keep going back to her site (plus I have won two giveaways with her as the host.) Another reason is that she has always been one of the first people to comment on any post of mine and again shares her thoughts and opinions with me, and I value that.  She is smart and intuitive and has the right words for you at just the right time.  An all around good person and one of the first people I think of when a running question comes up. Recently she has been going through some tough times regarding her ITB and not being able to be active.  With that in mind I offered her a SAP (Special Athlete’s Plate) but then she was nominated by Heather for the Thursday section. So with the idea that she is not capable of getting out there and running or biking I looked to cut back on the calories for her.  She is getting in some yoga and swimming so she is definitely burning calories and hopefully these dishes will help her energy.  

Breakfast - Ohio Oatmeal with Sun Dried ‘Tomatoes’

(She lives in Maryland but Ohio is one of her most common labels and tomatoes are the state fruit of Ohio)

Ingredients: 1 package of Oat Fit Cinnamon Roll Oatmeal, 1tbs dried cranberries, 1tbs dried cherries, 1tbs dried pomegranate, 1tbs chocolate-almond butter, 1tbs chopped pecans, 1tbs wheat germ, 1tbs ground flax seed Servings: 1 Nutritional Information: 362 calories, 15g fat, 52g carbs, 10g fiber, 10g protein Directions: 1- Prepare oatmeal per package directions but at 75 seconds instead of 90 seconds 2- Add in all other ingredients and stir to combine and this will help thicken up the oatmeal  

AM Snack - Facebook Figs and Date Bread

Ingredients: 1c chopped pitted dates, 1c chopped dried figs, 1/4c unsalted butter, softened, 1.5tsp baking soda, 1c boiling water, 1/2c white sugar in the raw, 1/2c chopped walnuts, 2 flax eggs, 3/4c all purpose-flour, 3/4c whole wheat flour, 1/2tsp baking powder, 1/2tsp salt. Servings: 12 Nutritional Information (per serving): 189 calories, 7g fat, 30g carbs, 2.6g fiber, 2.5g Protein Directions: 1- Preheat oven to 350*.  Lightly grease an 8x4 inch baking pan. 2- In a medium bowl, combine dates, figs, butter and baking soda.  Pour in the boiling water, stir well and let stand for 15 minutes. 3- Beat the sugar, walnuts, and eggs into the date mixture.  Combine the flour, baking powder and salt. 4- Stir the flour mixture into the date mixture just until blended. 5- Pour batter into pan. 6- Bake in oven for 55 to 65 minutes or until a toothpick comes out clean from the middle. 7- Cool in the pan for 10 minutes, then turn over onto wire rack and allow to cool completely. 8- Serve with a cup of tea.  

Lunch - Black Bean Boston Marathon Tacos

(If you follow me on Facebook you know how good these came out along with the Buffalo Tempeh)

Ingredients: 1 can of black beans, 1c of zucchini, 1/2c of kalamata olives pitted, 1/2c onions, 3 garlic cloves, 1/2c salsa verde, 1/2c mushrooms chopped, 1tbs olive oil Optional:  cheese, hot sauce, avocado, 6 corn tortillas Servings: 3 Nutritional Information: 496 calories, 14g fat, 100g carbs, 15g fiber, 19g protein Directions: 1- Heat oil in a non stick pan 2- Add in zucchini and cook for 5 minutes until it starts to soften 3- Add in all ingredients except for the salsa verde and cook for another 5 minutes 4- After 5 minutes of cooking add in the salsa verde and cook to reduce down 5- Warm up corn tortillas by placing them in a damp paper towel and heat for 30 seconds 6- Remove tortillas and spoon mixture into center and enjoy with your choice of cheese, avocado and/or hot sauce  

PM Snack - Plantar Fascitits Pita Chips with Black Bean Hummus

Ingredients: 2 whole wheat pitas cut into bize sized pieces, olive oil, 1 can of black beans, 3 garlic cloves, 1 can of garbanzo beans, 1tbs of tahini sauce

Servings: 1 Nutritional Information: 534 calories, 16g Fat, 80g Carbs, 16g Fiber, 21g Protein Directions: 1- Preheat oven to 350* 2- In food processor add in beans, garlic and tahini sauce.  Turn on and blend then begin to drizzle in olive oil until it reaches your desired consistency. 3- Layer pita pieces on baking sheet and spray with cooking spray 4- Place baking sheet in oven and bake for 10-12 minutes or until crispy 5- Take 1/2 of the chips and place on plate with 2tbs of hummus and enjoy 6- Place remaining chips in a bag in the pantry for later use. 7- Place remaining hummus in air tight bowl and refrigerate.  

Dinner - Richmond Marathon Risotto

Ingredients: 8c of vegetable broth, 1/2oz dried porcini mushrooms, 1/4c butter, 2tbs olive oil, 2c finely chopped onions, 10oz white mushrooms chopped, 2 garlic cloves minced, 1.5c arborio rice, 2/3c dry white wine, 1.5c of frozen peas,

Servings: 6 Nutritional Information: 387 calories, 13g fat, 51.5g carbs, 3.7g fiber, 4g prtoein Directions: 1- In medium saucepan bring broth to a simmer 2- Add in porcini mushrooms and set aside until mushrooms are enter (~5 min) 3- Keep the broth warm over very low heat. 4- Melt the butter in a large saucepan over medium heat and add olive oil to it. 5- Add onions and cook until tender (~8 min) 6- Add in white mushrooms and garlic.  Transfer porcini mushrooms to a cutting board. 7- Finely chop the porcinin’s and add to the saucepan.  Saute until the mushrooms are tender and juices begin to evaporate (~5 min) 8- Stir in the rice and let it toast for a few minutes. 9- Add in wine, cook until liquid is absorbed, stirring often. 10- Continue to cook until the rice is just tender and the mixture is creamy, adding more broth by the cupful and stirring often 11- Stir in the peans and cook until tender.   Nutritional Information: 1965 calories, 66g Fat, 314g carbs, 48g fiber, 57g protein Nutritional Breakdown: 60.44% carbs, 10.97% Protein, 28.59% Fat A very well balanced menu for endurance athletes.   MissZ....I hope you enjoyed this menu as much as I enjoyed developing it for you.  I consider you a friend and I hope that this helps soothe a little of the pain that you are going through. Please upload any and all pictures to our Facebook page. The Athlete's Plate for next week will be a special so you have two weeks to nominate the next blogger.  

Happy Eating and Keep Smiling!!

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

First of all, I would like to thank Jason for letting me do this guest post! My name is Matt and I blog over at The Athlete’s Plate. As a foodie and an athlete, I love to see how other people like me are fueling their workouts. I haven’t been reading Jason’s blog for that long, but “The Athlete’s Plate” on Thursdays is definitely my favorite post series that he does. He always comes up with a creative menu that gives me great meal ideas! I promised Jason that I would come up with a stellar menu this week, so let’s get to it! *As a side note, all of these recipes were created and cooked by me* Also, I'm not a vegetarian, but I have prepared a special vegetarian meal. Just for you Jason ;)

Breakfast: Spelt Pancakes For One 

 Ingredients (serves one)

  • 1/2 cup spelt flour (whole wheat or all purpose flour will work fine)
  • 1/2 tsp cinnamon
  • 1 tsp baking powder
  • Pinch of sea salt
  • 1 TBS melted butter (or oil)
  • 1/2 cup unsweetened coconut milk (or any other milk)
  • 1 tsp vanilla extract
  • Toppings of choice


  1. In a large bowl, mix together the spelt flour, cinnamon, baking powder, and sea salt.
  2. Whisk in the melted butter, vanilla extract, and coconut milk.
  3. Preheat a lightly oiled cast iron skillet over medium high heat. Cook the pancakes for 3-4 per minutes per side, until golden brown.
  4. Add toppings of choice.


Lunch: Caprese Omelet 

Ingredients (serves 1)

  • 3 eggs
  • 2 ounces of fresh mozzarella cheese
  • 1 medium tomato
  • 1 small bunch of fresh basil
  • 1 TBSP olive oil
  • Salt & pepper, to taste

Directions 1. Prepare the filling: Slice the tomato, rinse the basil, and slice the mozzarella. 2. Beat eggs well until they are light and fluffy and season them with salt and pepper. I like to add a few drops of water as well. I like to think that this keeps the omelet fluffy during the cooking process. 3. Heat the olive oil in a non stick pan over medium heat and add eggs. Swirl your pan around until the egg coats the entire bottom. 4. When the eggs start to bubble a little bit, take your spatula and pierce the bubble, then tilt your pan to fill the hole with the remaining eggs. Repeat until the eggs are mostly set and reduce the heat to medium low. 5. Layer the tomatoes, basil, and fresh mozzarella on the omelet. 6. Cover for 60-90 seconds, then gently fold over with your spatula. 7. Slide the omelet onto a plate and enjoy.        

Snack: Chocolate Banana Protein Smoothie 


  • 1 scoop Chocolate Brown Rice Protein Powder
  • 1 medium frozen banana
  • 1 TBSP of natural peanut butter
  • 1 TBSP ground flax seed
  • 1 cup of coconut milk (or other nondairy milk)
  • 1/2 cup plain Greek yogurt
  • Sprinkle of cinnamon (optional)


  1. In a blender, add all of the ingredients and blend well.
  2. Pour into glass and enjoy! Tastes like heaven!


Dinner: Sweet Potato, Black Bean, and Swiss Chard Quesadillas 


  • Extra virgin olive oil
  • 16 ounces sweet potato, diced into 1/2-inch pieces (You may not need it all)
  • 1 large chipotle in adobo, minced
  • freshly ground black pepper and salt to taste
  • 1 cup refried black beans
  • 2 large cloves garlic, minced
  • 1 green bell pepper, sliced thin
  • 1 1/2 tsp cumin
  • 1/2 tsp ground chipotle chile
  • 1 bunch chard, stems discarded, leaves sliced, washed well
  • 1/3 cup water
  • 4 whole wheat tortillas
  • Shredded Cheddar cheese


  1. Prepare the potatoes by covering with water in a pot and boiling until tender and can be pierced with a fork, about 10-12 minutes. Drain well. Mash them in a large bowl using a potato masher, adding chipotle in adobo, refried black beans, and salt and pepper to taste. Set aside.
  2. In a large skillet, heat 1 Tablespoon olive oil over medium heat. Saute garlic, onions, and green bell pepper for about 5 minutes, then add cumin, ground chipotle, and salt to taste for about 1 minute. Add chard and 1/3 cup water. Cover and simmer for about 10 minutes. Remove the lid and simmer until liquid is reduced, about 5 minutes. Remove from heat.
  3. Drizzle one side of a tortilla with extra virgin olive oil. Turn over and spread a thin layer of the sweet potato mixture.Top with half of the chard mixture and sprinkle with cheddar cheese. Top with remaining tortilla. Drizzle other side with olive oil.
  4. Heat in a skillet over medium heat, turning several times, until browned.
  5. Prepare the second quesadilla in the same manner.
  6. This recipe makes enough for two quesadillas. You will have leftover potatoes. Roast them for a nice side dish.

In a nutshell, this is how I normally eat on a day to day basis. I hope you guys enjoyed it! And remember to vote for the next “Athlete’s Plate Challenge” ingredient! [polldaddy poll="4527381"]

Published in Athlete's Plate
Thursday, 03 February 2011 08:00

Athlete's Plate - February 3, 2011

Thanks to John over at Training Smoker for nominating Thomas of the blog Georgia Snail.  Thomas' blog is full of life.  It is honest and he doesn't hide from the truth or his goals.      

I will say that Thomas' menu was the most challenging because he is on a quest to lose 30 pounds and has a list of items that he and his wife want to focus on eating.  Brown rice, sweet potatoes, spinach, romaine, nuts, fruits and veggies.  I would toss all of that in a bowl and eat it but then we wouldn't have the Athlete's Plate now would we?      

I set out to create a menu that may help Thomas lose those 30 pounds and get to Boston as well as race the races that he dreams of such as the JFK 50 Miler.      

In addition to this menu here you can always find dishes from me on Facebook by clicking [HERE]      

Now onto our menu:      

Breakfast - University of South Florida French Toast      

(Thomas went to college at USF)      


 Ingredients: 1/4c egg substitute, 1/4c HoneyMilk, 1 tbs cinnamon, Agave Syrup, 1tbs olive oil, 1/2c blueberries, 1 banana, 1c strawberries, 4 slices of Brown Rice Bread      

Servings:  2      

Nutritional Information: 465 calories, 10g Fat, 4mg cholesterol, 184mg sodium, 78g carbs, 5g fiber, 15g protein   


1- Wisk egg substitute, milk and cinnamon in bowl     

2- Dip bread to cover with mixture on both sides     

3- Heat olive oil in non-stick pan     

4- Cook until browned on both sides.     

5- Cut the bread in half and serve with fruit and agave syrup     

The house will smell wonderful.  I use brown rice bread because it is not a soft bread and holds up well to the mixture.     


AM Snack - Topless Sun(flower seed) Bathing Bar 

(Thomas' major at USF) 

  [caption id="attachment_493" align="alignright" width="225" caption="Pic courtesy of"][/caption]  

Ingredients: 4 c rolled oats, 1c brown sugar packed, 1c wheat germ, 1tsp cinnamon, 2c whole wheat flour, 1/2c egg substitute, 1c honey, 1c canola oil, 2tsp vanilla extract, 1tsp salt, 1/2c flax seeds, 1/2c sesame seeds, 1/2c sunflower seeds, 1/2c dark chocolate chips  

Servings: 24   

Nutritional Information: 339 calories, 17g Fat, 18mg cholesterol, 110mg sodium, 44g carbs, 5g fiber, 7g protein  


1-Preheat oven to 350 degrees F (175 degrees C). Lightly grease a 9x14 inch ovenproof baking dish.   

2- Mix the rolled oats, brown sugar, wheat germ, cinnamon, and flour together in a large bowl. In a separate bowl, whisk together the eggs, honey, canola oil, vanilla, and salt until evenly blended., and stir into the oat mixture. Stir in the flax seeds, sesame seeds, sunflower seeds, and chocolate chips. Use your hands to mix the ingredients, and press the mixture into the prepared pan.3- Bake in preheated oven until the edges are golden brown, 20 to 25 minutes. Cool completely in the baking dish before cutting into 2 inch bars.  


 Lunch - Quinoa and Starwood Sweet Potatoe Salad  

(he is trying to lose 30lbs and sweet potatoes are becoming a staple)   

[caption id="attachment_494" align="alignleft" width="275" caption="pic courtesy of"][/caption]  

Ingredients: 1 cup dry quinoa, 2 cups water, 1 large sweet potato, diced, 1 red bell pepper, cored, seeded, and diced, 1/4 cup minced red onion or shallot, 2 Tbsp. olive oil, divided, 2 Tbsp. balsamic vinegar, 1/4 cup minced parsley or chives (garnish)
 Servings: 4
 Nutritional Information:335 calories, 9g Fat, 0mg cholesterol, 73.5mg sodium, 55g carbs, 7g fiber, 5.5g protein
1- Bring 2 c. water and quinoa to a boil; reduce flame to very low and cook 15 minutes, till done.
2-Peel and dice yam into 1/2" cubes. Bring a pot of water to boil, add yams, and cook 15 minutes, till tender (or roast in the oven at 400 till same result). Cool till handle-able.
3- Mix quinoa, cooked yams, and onion well in salad bowl. Whisk remaining ingredients together in a small bowl, then dress salad. Let sit up to an hour before serving.
PM Snack - Trail (Mix) Running (loves to run trails)
Ingredients: 1/4c chocolate covered craisins, 1/4c dried fruit (your choice), 1tb chopped nuts (walnuts, hazelnuts, macadamia nuts), 2tbs flax seed, 1tbs sunflower seeds, 1tbs pumpkin seeds
Servings: 4
Nutritional Information:195 calories, 13g Fat, 1.25mg cholesterol, .25mg sodium, 19g carbs, 4.25g fiber, 4gprotein
Directions:  Pour in bowl and divide by 4 so you don't eat it all at one sitting.
Dinner - Equinox Marathon Eggplant Parmesan
(Equinox Marathon is what got Thomas into running) 


pic courtesy of
Ingredients: Eggplant, peeled and sliced into rounds, 1 tbs Olive oil, 2 Roma Tomatoes, Low Fat Mozzarella Shredded cheese, Fresh torn basil
Servings: 3
Nutritional Information:145 calories, 11g Fat, 5mg cholesterol, 99.9mg sodium, 10g carbs, 4g fiber, 4gprotein
1. Preheat the oven to 400 degrees.
2. Peel and slice the eggplant. Slice eggplant  in 1/4" thick rounds
3. Lightly brush olive oil on both sides of the eggplant and season eggplant with salt and pepper (can use dried oregano)
4. Bake eggplant for aprox. 10-15 minutes or until cooked completely.  Flip 1/2 way through cooking process
 5- Once eggplant is to your liking add tomatoe and cheese and cook until it melts.  You want the eggplant to be soft but not mushy.  Total cooking time with tomatoe and cheese will be around 12-15 minutes.
Serve with a small side of whole wheat pasta.  Be sure to use the sauce I made for John.
Dessert - Georgia Peach Trifle
(he lives in Georgia now)
pic courtesy of
Ingredients: 1/2c frozen peaches, 1/4c Nature's Path granola (your favorite flavor), 10 dry roasted non-salted almonds, 1/4c non-fat greek yogurt
Servings: 1
Nutritional Information: 203 calories, 11g Fat, 2.5mg cholesterol, 53.75mg sodium, 30.75g carbs, 5g fiber, 12.25gprotein
1- Blend frozen peaches and almonds until smooth.  May need to add water or milk.
2- Pour 1/2 peach mixture in glass followed by 1/2 greek yogurt and 1/2 granola.
3- Repeat step 2
4- Eat and enjoy


Thomas I hope you enjoy this menu as much as I enjoyed going through your blog.  If you make any of these dishes please post pics and your review on the Facebook page and/or this post.
Please email me your nominee for next week's plate.


Published in Athlete's Plate
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