Friday, 28 January 2011 04:36

Athlete’s Plate – January 27, 2011

A quick announcement that ch-ch-changes are coming.  The look and feel of this blog will be changing in a major way in the very near future but do not worry as you will be able to still find me through the URL as well as the new one (not releasing the name yet.)  It is going to highlight my true passions which are cooking and eating as well as training and racing.  I am so excited and doing my best to not reveal anything but you will love it to. I received a preview shot last night and I am in LOVE with the look of it.  It is incredible and I am forever in debt to the designer (will be revealed with new site.)  My gratitude to you (designer) is not enough to say THANK YOU.  You are doing an awesome and speedy job.  Color me excited. This weeks Athlete's Plate is brought to you in honor of John from Training Smoker fame.  John is pure inspiration.  He was a 1 pack a day smoker who has done 2 marathons, 2 half-Ironman races, a century and is registered for Ironman Florida this year. Reading through John's blog I found the following little tidbits about him: 1- He has an awesome tattoo of a tree on his shoulder. 2- The Matrix is one of his favorite movies. 3- He has been blogging since September 2008 4- Nelly and Andre 3000 are two of his favorite artists. 5- Training Log is the most use label on his blog. 6- He is a top Health Blogger on Wellsphere. 7- Ran the Resolution Run on New Year's Day and PR'd it.  It was a 5k that he ran in 24:42 and finished 4th in his age group.
Breakfast - Appalachian State Oatmeal with Apples and Ironman Florida Orange Juice
(went to Appalachian State and is going to be racing Ironman Florida this year)
(pic courtesy of
Ingredients: 2 cups old-fashioned oatmeal (not instant), 1 cup Vanilla HoneyMilk, 2 medium apples - cored and peeled and diced, 1/2 cup crushed walnuts, 2 Tablespoons agave syrup, 1 teaspoon cinnamon Servings: 4

Directions: 1- Cook oatmeal per package directions. 2- Stir in the apples pieces, 3/4 of the nuts, cinnamon and agave syrup. 3- Distribute oats among four bowls. Top with milk and remaining walnuts A favorite of mine is to add in 1tbs of dark chocolate chips.  The chips will melt in the hot oatmeal and just about every spoonful will have chocolate on it and what a great treat.

AM Snack - Balance Energy Bars
(he has a tattoo of the word Balance on his chest)

(pic courtesy of

Ingredients: 2 cups rolled oats, 3-4 oz molasses, 2-3 T oil (olive or vegetable), 1 cup dried cranberries, chopped, 1/3 cup almond meal, 2 servings whey protein powder, 1-2 tbs peanut butter, 1/2 tsp baking powder, 1/2 tsp baking soda, 9x13 baking pan Servings: 12 Directions: 1- Toast the oats in the oven for a while, ~10 minutes. This is a good way to preheat the oven (350 degrees) and you might as well use the baking pan for this step. 2- Combine the molasses and oil in a mixing bowl. Stir until smooth 3- Add oats, cranberries, peanut butter and stir 4- In a separate bowl, mix remaining dry ingredients 5- Add dry ingredients, stir everything up. 6- Transfer the mix to greased 9x13 baking pan 7- Bake at 350 degrees for 10-20 minutes. When it smells good, it is good. 8- Remove, let it cool… cut into pieces

Lunch - Radio Radicchio Salad
(Music Industry Studies major at Appalachian State)
(pic courtesy of
Ingredients: 1 head of radicchio (chopped), 1 bunch of baby spinach, 1/2c of strawberries (sliced), 1/2c of almonds (chopped), 1/2c of baby portabella mushrooms (sliced), 1/2 red onion (chopped), 1/3c dried cranberries, 1 1/2c of pitted dates, 2 whole grain rolls, 3tbs balsamic vinegar, 6tbs olive oil
Servings: 2
1- Combine all ingredients in a bowl and toss.
2- Serve with whole grain roll on the side
1- Add in shaved Parmesan cheese
2- Add in 4oz of grilled chicken breast sliced
PM Snack - Pink's Raise Your 'Ade Smoothie
(Pink is one of his favorite artists)
(Lindsay at Chasing The Kenyans has a video)
(pic courtesy of

Ingredients: 1 bottle of the newly created Strawberry Banana HoneyMilk, 1 1/2c frozen strawberries, 2 bananas, 1 1/2 tsp honey, 2 tbs peanut butter (if using fresh strawberries then add ice) Servings: 2 Directions: 1- Combine all ingredients in a blender and whip to a consistency of your liking

Dinner - Whole Wheat Pasta with When Harry Met Sally Sauce
(WHMS is one of his favorite movies)
(I have been to Katz's deli more times than I can remember when I lived in NYC - where famous scene was filmed)
(this sauce - we call it gravy - will make you scream like Sally it's so good)
(pic courtesy of
Ingredients: 1box of Barila Plus Whole Wheat Penne, 1c portabella mushrooms (sliced), 1c Japanese eggplant (sliced), 1/2 yellow squash (sliced), 1/2 zucchini (sliced), 3 cloves of garlic (minced), 1 small yellow onion (diced), 1 carrot, 1/2tbs honey, 1 28oz jar of crushed tomatoes, 1 8oz can of tomato paste, red pepper flakes, bunch of fresh basil, fresh oregano, 1tbs olive oil
Servings: 4
1- In large non-stick plan heat oil and add in garlic and onion.
2- After 5 minutes add in mushroom, zucchini, squash and eggplant
3- While cooking crush the tomatoes in your hand over the pan so that they drip into pan
4- Add in tomato paste
5- Stir so that tomato paste becomes part of sauce
6- Add in carrot whole (make sure to wash it)
7- Add in honey and stir
8- Add in oregano and basil
9- Let cook for about an hour covered.  This will help reduce the juice from the tomatoes and thicken.
10- When it get close to the consistency you like bring water to a boil.
11- Once water is boiling add in pasta
12- When pasta is done, drain in colander
13- Pour about 1/2c of pasta water into gravy (red sauce) and stir to combine.
Serve and enjoy.
If you want meat you can add in pancetta that has been cut thick and chopped into small pieces.  Or you can add in ground turkey or chicken as well. John - I hope you enjoyed the menu and that the memories I pulled from came back.  It was a lot of fun going through your blog and you are an inspiration. Please nominate another blogger by Monday and email me at jbaha14 [at] gmail [dot] com.
Published in Athlete's Plate
Thursday, 20 January 2011 13:30

Athlete’s Plate – 1/20/2011

I would like to thank Rita Barry of Fitblogger for designing the logo for The Athlete's Plate.  The gold wings represent quite a bit to me.  They represent the gold wings for Boston as well as the headdress that the Greeks wore when they won the Gold Medals as well as the winner of Kona.
Fitblogger was also kind of enough to post my menus on a weekly basis.  Thank you very much to Rita.
In addition to a new logo I have also created a new Facebook page for The Athlete's Plate.  Click here and be taken to the Facebook page.  Here I will be posting more often on all things related to diet and nutrition and also the menu from the week will be there as well.
Now onto this week's menu.  Last week's menu was designed for CAUTION: Redhead Running.   This menu has become the number one post of all time here at Life Of An Aspiring Triathlete.  As of right now that menu has been viewed 338 times and leads the menu for SUAR by 5 page views.
Red nominated Sarah from Running Into The Sun.  I wasn't following Sarah before the nomination but I this is why I went to the nominee platform.  I get to find new bloggers and learn more stories.
The first thing I noticed about Sarah's blog was the header.  Right there in the middle of the NYC Marathon is Sarah with a SMILE!!!!  I have a saying that everybody should run with a smile because you never know where the cameras might be and it also helps you through the tough miles.  Sarah smiles and there is a great pic being taken.
Here are a few things I found out about Sarah and some of them might actually be included in the menu:
1- The woman is a runner and is a fast runner.  How fast?  How about a 3:45 marathon time in 2009
2- She is a foodie at heart and has a food blog (Una Buona Forchetta) that I hope she will update more often now.
3- She likes the movie Ratatouille and that happens to be one of my favorites as well.
4- She sings Opera.
5- Office Space is one of her favorite movies.
6- Started her blog back in March of 2007.
7- Has 381 posts since she started.
Breakfast: Kitty Litter Granola
(she loves her cats)
(pic courtesy of
Ingredients: 1 bosc pear, 1 pink lady apple, 1c rolled oats, 2tbs flax seeds, 1/3c dried cranberries, 1/3c dried blueberries, 1/3c raisins, 1/4c almonds, 2tbs honey, 2tsp cinnamon, 2tbs pumpkin seeds, 1/2c cereal (CheeriO's), 1 cup of greek yogurt
Servings: depends on how you plan on eating eat.

Directions: 1- Preheat oven to 350 degrees 2- Dice pear and apple and put into a bowl. 3- In same bowl add in all ingredients except for dried fruit, and yogurt.  Mix well. 4- Spray baking pan with non-stick spray and spread mixture evenly. 5- Bake for 1 hours.  Stir mixture halfway through cooking process. 6- After baking remove from oven and let cool.  Once down to room temp add in dried fruit and mix well. 7- Once ready spoon over the greek yogurt and you are readty to roll. I would eat this after a workout as the protein in the greek yogurt will help you in recovery.

AM Snack - Peanut Butter Patties
(she loves the Girl Scout Cookie version)
(pic courtesy of Playground Kitchen)
Ingredients: 1 Fudgy Peanut Butter VitaTop, 1tbs peanut butter, 1/2 banana
Servings: 1
1- Heat up VitaTop according to directions and cut in half.
2- Spread peanut butter on one slice of the VitaTop.
3- Slice banana and place slices on top of peanut butter.
4- Place other half and form a 'cookie'
I was turned onto VitaTops by Hungry Girl and it is a great product.  I had been making these with thin whole wheat sandwich bread and this is much better.
Lunch - Black Bean Burger on Run for the 'rolls' and Sweet Potato Fries
(she claims to have gained weight possibly from a black bean burger in 2007)
(Run for the Rolls is a 1-mile run she truly enjoys)
(pic courtesy of Behind The Skillet)
Ingredients: 1 can black beans (rinsed and drained), 1 can garbanzo beans (rinsed and drained), 4 garlic cloves, 1/2c mushsrooms (chopped), 1/2c whole wheat pancake mix, 2 sweet potatoes, 1 head of bib lettuce, 2 roma tomatoes, 1 1/2" thick red onion slice, mustard, olive oil
Servings: 4
1- Preheat oven to 450 degrees.
2- Cut sweet potatoes into half so you end up with 4 halves.
3- Take 3 of the halves and cut length wise into fry style
4- Sprinkle with pepper and place on baking dish (spray with cooking spray) and into oven for 25-30 minutes.

5- In food processor add in beans and garlic.  Begin blending and slowly adding oil until well blended.

6- Cut 1 of the sweet potatoes in half and then shred.  Wrap in paper towels and squeeze to get rid of excess water.
7- Add shredded sweet potatoes, mushrooms and pancake mix to black bean mixture.  Mix well in bowl.
8- Divide up mixture into 4's and then form patties and set aside.
9- Put 1tbs of olive oil into frying pan and when hot add in black bean patties.  Put stove top on medium-low heat.
10- Once patties begin to set flip to cook on other side.
11- While patties and potatoes are cooking assemble bib lettuce with tomatoe, onion and mustard inside one side.
12- Once patties are done cooking place on side of bib lettuce with the other ingredients then top with other piece of bib lettuce.
13- Take fries out of oven and place next to burger and enjoy
PM Snack - Towpath Trail Mix
(a 20 mile trail she runs when in the Cleveland area)
(pic courtesy of wfcblog)
Ingredients: 1/4c chocolate candies, 1/4c raisins, 1/4c dried cranberries, 1/4c dried blueberries, 1/4c dried pomegranete, 1/4c dry roasted almonds, 1/4c dry no-salt peanuts, 1/4c pecans, 2tbs flax seed, 1/4c pumpkin seeds
Servings: 1
1- Mix all together and eat.
Dinner - Pizza and Beer
(she is a beer aficionado and loves pizza)

(pic courtesy of Me)

Ingredients: 1 can black beans (rinsed and drained), 1 can garbanzo beans (rinsed and drained), 4 cloves garlic, 1 roma tomatoe, 1/2c mushrooms (sliced), 1/4 yellow squash sliced, 1/4 zucchinni sliced, 1/4 red pepper, 1/4 green pepper (pepper just need to be cut from entire pepper and only need one side), 1/2" thick red onion slice, vegan mozerrella cheese, 1 boboli whole wheat crust, olive oil Servings: 8 slices Directions: 1- Preheat oven to 450 degrees and place pizza stone in oven so it heats up with oven. 2- Place all the vegetables (except tomatoes) on a panini maker and grill.  If you don't have a panini press then use grill pan.  No grill pan then add 1tbs olive oil to non-stick pan and cook all veggies until soft. 3- While veggies cook place beans and garlic in food processor and blend.  While blending add in olive oil to create a black bean hummus (paste) 4- Spread black bean paste on crust and drizzle olive oil on top. 5- Cut up veggies and mix.  Once mixed place over top of the black bean paste. 6- Top with tomatoes. 7- Top with vegan cheese 8- Take pizza stone out of oven and place pizza on top. 8- Place in oven for 15-20 minutes 9- Remove from oven with cheese melted and use pizza cutter to cut into 8 slices. 10- Serve with your favorite beer.

Dessert - Key Lime Pie Smoothie
(she also loves ice cream) (recipe adapted from Hungry Girl)

Ingredients: 1c Vanilla HoneyMilk, 1/2c lime sorbet, 4tbs fresh pineapple chunks (canned is ok as well), 2tbs sugar free vanilla syrup, 3 k ey limes juiced, 10-12 ice cubes, homemade granola from up top, Whipped HoneyMilk, 2tbs sugar substitute Servings: 2 Directions: Create the Whipped Cream- 1- Get two glass bowls with the smaller one having ice in it. 2- Place 1/2c HoneyMilk into top bowl with 2tbs sugar substitute (I used Splenda with Fiber) 3- Start to whip on low and gradually increase speed until peaks are formed.  Will take longer than using heavy cream because there is not as much fat in HoneyMilk. Create the Smoothie- 1- Place all the remaining ingredients except for granola in blender 2- Blend until all ingredients are thoroughly combined Pour smoothie into glass, top with whipped HoneyMilk and then top with granola. ======================== Sarah - I hope you enjoyed the menu in your honor.  If you create any of the dishes please post pictures and your thougths on Facebook and leave comments here. Your blog is great and keep up the running.  You are an inspiration to many. Lastly, it is your turn to nominate another blogger.  If you can email me by Monday I would greatly appreciate it.

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
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