Tuesday, 01 January 2013 11:14

Savory Greek Waffles

Savory Greek waffles are easier to make than you might think.  Then again you may not know what to think since the words savory, greek and waffles are describing the same meal but trust me it was good.  When Karen and I drove by the new restaurant in our area I had visions of stuffed grape leaves, olives, spinach, pepperoncini's, sun-dried tomatoes and all things greek including feta.  Since I keep dairy at a minimum I knew that I wasn't going to include feta but that would have been a great topping to these savory waffles. These turned out beyond good, it was delicious.  I think the addition of cornmeal to the batter was what made the difference.  The cornmeal lent a crunch to the waffles but the taste of the olives and sun-dried tomatoes certainly kept them savory.  If you don't have cornmeal do not worry just replace with the same amount of garbanzo flour.  By the way, and I'm sure you knew, but chickpeas are a staple in the Greek diet so it would only make sense to use garbanzo flour to make savory greek waffles. Lately I have been rolling the waffles out of the waffle iron on a daily basis.  I have had your typical breakfast treat, brunch treat and even had them for dinner but this batch came about because of the Buffalo Tempeh Cobb Salad I made a few weeks back.  I wanted to make a webisode out of it but unfortunately the studio was booked so you will be getting the recipe in an easy to read manner.

Savory Greek Waffles

Ingredients: 1/2c garbanzo flour, 1 egg, 1/4c cornmeal (or 3/4c Garbanzo Flour), 3/8c water, 1c spinach (chopped), 1/2oz sun-dried tomatoes (chopped), 6 kalamata olives (pitted and chopped), 12 slices of pepperoncinin (chopped), 100g avocado (diced) Servings:  1 Nutritional Information: 707 calories, 85g Carbs, 40g Fat, 26g Protein, 23g Fiber Directions:

  1. Preheat waffle iron
  2. In a bowl combine flour, cornmeal, egg and water.  Whisk to combine until a batter forms.
  3. Add in the remaining ingredients except for the avocado and whisk to combine.
  4. Let batter sit for 10-15 minutes to allow flavors to permeate batter.
  5. After 15 minutes pour into your waffle iron. (I got 3.5 waffles out of my batter but probably could have gotten 4 had I portioned correctly)
  6. Follow your waffle iron directions and open when they are done.
  7. Top with chopped avocado.

Optional toppings:  greek yogurt, honey, hot sauce I am enjoying savory waffles and really think they bring something else to the party.

What Savory Waffles Have You Made?

[gallery link="file" orderby="rand"]

Published in Lunch Recipes
Wednesday, 16 January 2013 16:05

Cauliflower Pizza Crust Recipe

Cauliflower pizza crust has been on my mind since I started the wheat-free diet.  As many of you know pizza is one of my favorite foods, right along with waffles but I haven't had any in a long time.  The last time I had pizza was with Jeff and Annie prior to the Dallas Marathon in December.  It has been some drought but everywhere I looked (Instagram or Pinterest) there seemed to be the cauliflower pizza crust recipe du jour. I was hesitant because almost all the recipes called for cheese and I keep my dairy to the bare minimum and by that I mean it is in the whey protein shakes that I make and that is, unless of course a restaurant uses milk to make their waffles (but even then I have been ordering egg white omelets while I am out.)  After a Twitter conversation with @fatfluential (BTW - you need to follow this handle because they are funny and spot on about food) I decided to go ahead and make it but I didn't know which cauliflower pizza crust recipe was the best to use. Lo and behold I was on a LinkedIn thread when I was contacted by Bennye Taylor of Gluten Free Lover.  In our correspondence the fact that I loved pizza but was not making crusts or eating out anymore came up and she offered me her recipe which I kindly took.  I looked it over and it seemed so easy that I wasn't sure what I was so hesitant about. Last week I made my first with a cauliflower pizza crust and I have to say I was very impressed.  It is not going to be like eating bread but you would know that going in since there is no gluten in this recipe.  The taste is there and it is not an overload of cauliflower.  You taste the seasonings and the toppings but the trick is the bake before toppings step so that it can get crunchy in the middle otherwise you'll have mashed cauliflower if you don't. I highly recommend that you make this recipe if you are looking for a cauliflower pizza crust.  I made a couple of modifications which are in the notes but I bet that Bennye's recipe taste great just the way it is.
Cauliflower Pizza Crust Recipe
Recipe Type: Lunch Dinner
Cuisine: American Italian
Author: Jason Bahamundi
Prep time:
Cook time:
Total time:
Serves: 1
Cauliflower Pizza Crust is not going to taste like bread but it is very good and one you should definitely add if you are looking to cut out wheat, gluten or some calories/carbs.
  • 1/2 LARGE head cauliflower (or 2+ cups shredded cauliflower)
  • 1 large egg
  • 1 cup finely shredded mozzarella cheese (or try another kind!)
  • 1 teaspoon dried oregano
  • 1/2 teaspoon dried minced garlic (or fresh garlic)
  • 1/2 teaspoon onion salt
  • 1/2 cup tomato-basil marinara sauce (or pizza sauce) -->My recipe here: http://ow.ly/gRF1q
  • 1/2 cup finely shredded mozzarella cheese
  1. Shred the cauliflower into small crumbles. (You can use the food processor if you'd like, but you just want crumbles, not puree.)
  2. Place the cauliflower crumbles in a large bowl and microwave them (dry) for 8 minutes
  3. Give the cauliflower a chance to cool.
  4. Prepare the crust: Preheat the oven to 450 degrees F.
  5. Spray a cookie sheet or pizza pan with nonstick spray (or use a nonstick surface).
  6. dIn a medium bowl, mix the cauliflower crumblewith the remaining crust ingredients.
  7. Pat the "crust" into a 9 to 12-inch round on the prepared pan.
  8. Spray the crust lightly with nonstick spray and bake for 15 minutes (or until golden).
  9. Remove the crust from the oven and turn the heat up to broil.
  10. Prepare the pizza: Spread the sauce on top of the baked crust, leaving a 1/2-inch border around the edge.
  11. Sprinkle cheese on top .
  12. Broil the pizza 3 to 4 minutes, or until the toppings are hot and the cheese is melted and bubbly.
  13. Cut into 6 slices and serve immediately.
Serving size: 1 Calories: 228 Fat: 12 Carbohydrates: 19 Fiber: 7 Protein: 21
*I used gluten free bread crumbs with Italian Seasonings and salt to replace the cheese. *The nutrition facts are for the cauliflower pizza crust and sauce.....toppings not included. *It is imperative to bake the crust first before adding toppings to allow crust to form. *I place the bowl in the refrigerator for 5 minutes to cool off before adding remaining crust ingredients.
[caption id="attachment_7083" align="aligncenter" width="300"]cauliflower pizza crust - recipe - wheat free - gluten free This Was Only 2 Slices As I Had To Test It Out Before Posting[/caption]

Have You Made A Cauliflower Pizza Crust?

How About Cauliflower 'Buffalo' Bites?

Published in Uncategorized
Monday, 24 December 2012 11:44

Mexican Cornmeal Pancakes

Mexican cornmeal pancakes are a great addition to the brunch rotation because it is both savory and sweet.  I came up with this notion when I opened the door to my pantry last week and saw the cornmeal sitting there and thought: I haven't used that in a while. I took down the cornmeal and wanted to come up with something that wasn't just a simple corn muffin or corn bread.  I started looking around and it seemed like everything that would go into a taco was jumping out at me.  I grabbed the avocado, the red onion, the jalapeño, black beans and hot sauce. This recipe is quite simple and I would suggest that you make the batter the night before so that it has some time to set up or make it first thing in the morning so that it is ready to go by the time brunch rolls around.

Mexican Cornmeal Pancakes

Ingredients: 1/2c Cornmeal, 1/4c Garbanzo Bean flour, 1 1/4 tsp baking powder, 1/2 tsp baking soda, 1 egg, 1/2c water, 1/4c black beans (dried), 100g Avocado (chopped), 30g Red Onion (chopped), 1 jalapeño (chopped), hot sauce Servings: 4 (2 pancakes each) Nutritional Information (for pancakes only): 140 calories, 24g Carbs, 3g Fat, 6g Protein Directions:

  1. In a bowl combine cornmeal, garbanzo flour, egg, baking soda, baking powder, water and mix until well combined.  Set aside.
  2. Bring 2 cups of water to a boil and add beans.  Allow beans to cook until tender (approximately 30 minutes)
  3. Cool off beans under water and add to cornmeal pancake batter.  Mix well.
  4. Cover with plastic wrap and place in refrigerator for a minimum of 2 hours, but better overnight.
  5. Bring pan to medium-high heat and spray with a bit of cooking spray.
  6. Pour 1/4c of batter into pan and allow to cook for 3-5 minutes.  Your pancakes are ready to flip when steam holes form and outer edge is dry.
  7. After flipping allow to cook for 2-3 minutes and then plate.
  8. Top with chopped red onion, jalapeño, avocado and add as much hot sauce as you like.

To make this vegan replace the egg with a chia egg.  This is wheat-free and gluten-free recipe that does not come with the calories that most gluten-free flours have.

Published in Breakfast Recipes

Cook Train Eat Race TV is going full steam ahead.  We shot our 3rd webisode this morning after some pool drills.  While swimming all I kept thinking about was eating and I'm sure all you that swim know what I am talking about.  People talk about runner but that is nothing in comparison to the hunger that is created from swimming.  I haven't figured out why people get so hungry from swimming but it happens and this meal will cure that, or if you don't swim it is perfect for a Sunday morning brunch. One of the featured ingredients in this brunch meal is beets.  I had posted on the Facebook page of Cook Train Eat Race a request for ingredients people get stumped with and beets was one of them.  This recipe includes how to make beet pancakes (more like latkes) and what to serve it with. If you have a request for an ingredient you see at the grocery store but walk away from immediately because you can't figure out what to do with it leave me a message right down there in the comments section and I'll look to feature it in a webisode or in a recipe blog post. Thank you for watching.

Published in Breakfast Recipes
Tuesday, 04 December 2012 11:44

Recipe: Cabbage Wraps

A recipe for cabbage wraps.....hmmm!  Doesn't sound too interesting but that is ok.  It is not the name of the dish you want to worry yourself with.  It is the taste of these little packets of tasty goodness you want to be concerned with. Last week I was on Pinterest looking for recipes to make now that I have decided to forgo gluten.  I found a sandwich that was avocado and chickpeas and though it sounded great but I have not had any success making homemade wheat-free bread.  What I always have on hand though is at least 2-3 heads of cabbage (I love roasting 1/4 heads of it under the broiler with other veggies) and an idea was sparked.  Why not continue this whole wheat-free notion into the sandwich and create a cabbage leaf wrap.  So that is exactly what I did and I will say it was tasty and filling.

Cabbage Leaf Wraps

Ingredients: 3 cabbage leaves, 1/4 cup dried chickpeas, 1/4 cup dried black beans, 1/2 cup of avocado, 1 tbsp Sriracha, 1 Tbsp Horseradish Mustard (any whole grain mustard will do but not the yellow stuff), 1 Tbsp Roasted Garlic, 1 Tbsp Water (or less depending on how thick you want the sauce) Nutritional Information: 369 calories, 48g Carbs, 14g Fat, 14g Protein Directions:

  1. The night before you want to make this meal soak your beans.  The longer they soak the shorter the cooking time.
  2. In separate pots add your beans then bring 2 cups of water to a boil then reduce heat and simmer for 20-30 minutes or until beans are soft.
  3. Drain beans and spray cold water on them to bring down to room temperature.
  4. Once beans have cooled off combine them with the avocado that you have cut into cubes and scooped out (need a lesson on how to do this?  Contact Me)
  5. In a separate bowl add the sriracha, mustard, garlic and water.  Stir until well combined.
  6. Add 2 - 3 teaspoons of the sauce to the bowl with the beans and stir to combine.  Do not use too much sauce here as you don't want it to leak all over the place.
  7. Peel the leafs off of the cabbage head and then place the bean mixture in the center and roll.
  8. You can cut the wraps in half or leave them rolled up.
  9. Dip into the remaining sauce as you are eating to add an extra punch of flavor.
Additional items to add:  hard boiled eggs (chopped), red onion (chopped), jalapeño peppers (chopped), capers

[caption id="attachment_6825" align="aligncenter" width="552"]cabbagewraps_vegan_recipe_healthyeating The crunch of the cabbage goes perfectly with the creaminess of the beans and avocado along wit the spiciness of the sauce.[/caption]

Published in Lunch Recipes
Thursday, 22 November 2012 15:36

Thanksgiving Breakfast

Thanksgiving is all about eating until your pants burst or so I have read.  Ever since I started the endurance lifestyle my calorie consumption has changed quite a bit. In my first marriage Thanksgiving was just a day to eat, eat and eat some more.  After doing Thanksgiving at her family's house, which included dessert we went to my family's house and that including all the trimmings as well.  It is said that the average American will consume 3000 calories in their Thanksgiving meal.  This meant I was consuming 6000 calories and that is not an exaggeration.  Today my views of the holiday and eating habits have changed. My first Thanksgiving as a vegetarian was going to be scary or so I thought.  This holiday is my favorite of all the holidays because of the lack of pretense but also because I was a huge turkey lover.  Throw on the gravy and my ex-father-in-laws stuffing and man alive the gluttony was on like donkey kong.  That first meal was full of brussels sprouts, cauliflower, spinach and stuffing (sans bacon.)  I was in heaven as my stomach was not bloated and I ate very well and in control.  This was going to be great. I also realized how important it was to eat breakfast so that when we sat down I did not have the grumbling stomach and forget about controlling myself.  That is when I started to think that having breakfast was important but not just any breakfast. A breakfast that was packed with protein to make me feel fuller longer was important and so I created a recipe that would be perfect for a late breakfast and would help carry me through to meal time. For those of you on the East Coast this may be too late or just on time.  For those of you on the West Coast just time this perfectly so that you are not diving over 'THAT' Uncle to get to the Turkey or Brussels Sprouts.

Thanksgiving Brussels Sprouts Hash and French Toast Waffles


  • Brussels Sprouts Hash: 2 Hard Boiled Eggs (chopped), 54g Brussels Sprouts (sliced), 2 Sun-Dried Tomato Halves (chopped)
  • French Toast Waffles: 4 slices Brown Rice Bread, 1 egg, 1/2c Coconut Milk, Cinnamon

Nutritional Information:  440 calories, 45g Carbs, 18g Fat, 20g Protein Directions:

  • Pre-heat waffle iron and a saute pan (no oil.)
  • In a shallow bowl combine the egg and coconut milk to create a custard.  Stir in the cinnamon until well combined.
  • In the heated pan add the brussels sprouts and allow to brown (approximately 5 minutes)
  • While brussels sprouts are browning add the bread to the waffle iron and cook as you would any other waffle.
  • After brussels have browned a bit add in the sun-dried tomatoes and the eggs and cook until eggs begin to brown a bit.
  • Plate the brussels sprouts hash and the french toast waffles should be done at the same time.
  • Plate the waffles and add PURE maple syrup or honey.
  • Enjoy with a cup of coffee or green tea.


Published in Breakfast Recipes

Vegan and Gluten Free are the buzz words of the year it would seem.  Everywhere I turn, or research, I see recipes for vegan and gluten-free and it baffles me the things that people call vegan and/or gluten-free.  The perfect example was the gluten-free guacamole recipe I found on Pinterest.  Really?  Are you really labeling guacamole gluten-free?  It makes no sense to me but sure enough these buzz words are everywhere. In all seriousness though I have decided to alter my diet once again.  I had a decent race at Ironman Arizona but felt I was carrying around a few too many pounds when I went into the race.  I have also noticed that in the past year that my stomach looked bloated on days after I ate tortillas or a sandwich.  I never really put one and one together until Jeff decided to read Wheat Belly even though Nora recommended it to me months ago.  It was that move that sparked a thought that maybe it truly was wheat that I was consuming that lead to the bloating.  I did  a few days where I would not eat any wheat and noticed a difference.  I was more alert and had more energy nor was I hungry at the end of the night.  It was odd but it did seem to have an effect on me. Recently I purchased the book Wheat Belly myself and within the first chapter I knew this was going to be the next change I made in my diet.  Since then I have made a slight few changes and have noticed a difference already.  Getting ready to head into the holidays and essentially training for Ironman Texas I want to make sure I am doing what I can to race and get that elusive sub-11:30 time. With that being said here is a recipe I have toyed with over the past week that has come out delicious and is wheat free which means it is gluten free.  On top of that it is vegan and oil free as well.

Carrot Cake Pancakes


6 Simple Ingredients, 1 Tasty Breafkast

Ingredients: 3/4c Rolled Oats Ground (or oat flour), 50g Carrots, 1 tsp baking powder, 0.5 tsp baking soda, 1 tsp cinnamon, 1/2 tsp vanilla, 1/2 tsp nutmeg, 1c Coconut Milk, 0.5oz Pecans Nutritional Information: 458 calories, 59g Carbs, 20g Fat, 12g Protein Directions:

  1. In a blender add the oats and blend until they turn into a powder (flour).
  2. Once blended add in the other ingredients and blend until a batter is formed.
  3. Place batter in fridge for 15-30 minutes to thicken a bit.
  4. On a griddle or non-stick pan use a small amount of cooking spray and pre-heat.
  5. Once hot pour the batter into the pan in the size of the pancakes you like to eat.
  6. Once steam bubbles show up and the edges turn a bit brown flip and cook on the other side for a few more minutes.
  7. Top your pancakes with pecans and maple syrup (nutritional information does not include syrup)

Additional toppings include: raisins, pecans or walnuts, coconut This is a great tasting breakfast or brunch that takes little time to make.   [caption id="attachment_6784" align="aligncenter" width="300"]vegan_glutenfree_carrotcake_pancakes_recipe_breakfast

A Great Way To Start The Day

What are your favorite recipes that would typically use wheat in them?

Have you gone wheat free?  What were your experiences?


Published in Breakfast Recipes
Tuesday, 06 November 2012 15:58

The Incredible Edible Egg

The incredible edible egg commercials are coming back.  For those of you too young to remember this was a tagline of the American Egg Board in the late 1970's and lasted until the early 1990's.  Today the American Egg Board is bringing the slogan/tagline back and with that I thought about the numerous ways into which I incorporate eggs into my diet.  I routinely put eggs on top of my dinner as I love the creaminess of the yolk as is spills down into whatever I am eating.  I enjoy Saturday morning breakfasts/brunch that include waffles, toast, oatmeal and eggs as part of my recovery.  If I were to guess I would say that behind bananas and vegetables that eggs are the item I spend the most money on in terms of groceries.

When I first became a vegetarian I excluded eggs from my diet but soon realized that it wasn't necessary and I was taking the idea of No Meat to an extreme for myself.  I did some research and found out that eggs are not as bad for you as people think, so long as you consume them in moderation (just like everything else right?)  What I do not do is use eggs in recipes that call for it as nothing more than a binder.  For example my pancakes/waffles and bread do not include eggs.  If I am baking I do not use eggs as they aren't necessary for the items to come out tasty.  Now if you want an omelette then guess what:  you need eggs.  So I went back to include eggs in my diet and I have seen some rather nice benefits.

By including eggs in my diet I am getting a good dose of fats and protein.  The protein has helped to keep me full longer which means that I am not eating as much and thus able to control my weight.  That is not the only benefit to eggs and here is a list from Health Diaries showing other benefits of eggs:

1. Eggs are great for the eyes. According to one study, an egg a day may prevent macular degeneraton due to the carotenoid content, specifically lutein and zeaxanthin. Both nutrients are more readily available to our bodies from eggs than from other sources.

2. In another study, researchers found that people who eat eggs every day lower their risk of developing cataracts, also because of the lutein and zeaxanthin in eggs.

3. One egg contains 6 grams of high-quality protein and all 9 essential amino acids.

4. According to a study by the Harvard School of Public Health, there is no significant link between egg consumption and heart disease. In fact, according to one study, regular consumption of eggs may help prevent blood clots, stroke, and heart attacks.

5. They are a good source of choline. One egg yolk has about 300 micrograms of choline. Choline is an important nutrient that helps regulate the brain, nervous system, and cardiovascular system.

6. They contain the right kind of fat. One egg contains just 5 grams of fat and only 1.5 grams of that is saturated fat.

7. New research shows that, contrary to previous belief, moderate consumption of eggs does not have a negative impact on cholesterol. In fact, recent studies have shown that regular consumption of two eggs per day does not affect a person's lipid profile and may, in fact, improve it. Research suggests that it is saturated fat that raises cholesterol rather than dietary cholesterol.

8. Eggs are one of the only foods that contain naturally occurring vitamin D.

9. Eggs may prevent breast cancer. In one study, women who consumed at least 6 eggs per week lowered their risk of breast cancer by 44%.

10. Eggs promote healthy hair and nails because of their high sulphur content and wide array of vitamins and minerals. Many people find their hair growing faster after adding eggs to their diet, especially if they were previously deficient in foods containing sulphur or B12.

This week I plan on having a dinner each night that incorporates eggs into it and today I will give you the recipe for what I made last night.  It was a simple and delicious meal that can be consumed for breakfast, brunch, lunch, dinner or even a snack.

Mexican Eggs 

Ingredients: 2 eggs, 1/4c black beans (rinsed), 1/4c avocado (smashed), 1/2 jalapeno (diced), 1/2 roma tomato (seeded & diced), 1/8c red onion (diced), 50g Red Cabbage (chopped), 1 tsp Whole Grain Mustard, 1 tsp Hot Sauce, 1 tsp Roasted Garlic, 2 slices of toasted homemade whole wheat bread (click link for recipe but put into loaf pan instead of sheet pan) Nutritional Information: 604 calories, 83g Carbs, 18g Fat, 28g Protein Directions:

  1. In a pot add the black beans and allow to cook until you hear a sizzle.  Once beans are sizzling use a masher and smash them down but leave a few chunks.
  2. After a couple of minutes of cooking add in the mustard, hot sauce and garlic and stir well to combine then let cook for a few more minutes and then remove from heat.
  3. In a bowl add the avocado and smash with a fork but leave a bit chunky.  Fold in the jalapeño, red onion and tomato.
  4. Top the toasted bread with the black bean spread followed by the cabbage and the guacamole.
  5. Cook the eggs your favorite way.  I made mine fried with a soft yolk.  Top the guacamole with the eggs and serve.
This is a great way to get in healthy fats (eggs and avocado), protein (eggs) and carbs (bread) in a quick manner.  Serve with coffee or tea (either one seems to be good for you - click link here)


What's Your Favorite Way To Use Eggs?

Published in Breakfast Recipes
Tuesday, 23 October 2012 11:44

Polenta Mushroom On The Menu

Polenta and Mushrooms go hand in hand like peanut butter and jelly.  Like peanut butter and chocolate.  Like peanut butter and life.  Oh wait, this is about polenta and mushrooms.  Before I go on let me say that I know that this is my 3rd post in a row that is a recipe, but I am a cooking machine right now because training is kicking my ass.  Two weeks ago 23 hours and last week 21 hours.  This week will be in the 20s again and I need to get away from triathlon and training when I can.  Where do I do that?  In the kitchen is where I get away from triathlon, Sonix Studio and really life. The kitchen is my sanctuary.  I can go into that area and be at total peace.  Getting my knife as well as pots and pans out is like a drug.  I have this feeling of complete and utter relaxation once I am in the kitchen and thus why the last three posts have been about food / recipes.  In case you missed them I have made a burrito and sicilian pizza (click the links to find the recipes - for other recipes just click that menu link in the top right of the blog.) Anyway, back to where we were.  Karen and I love to go to a restaurant in McKinney, Texas called Sauce on the Square.  When we go there we always order the polenta appetizer.  It is polenta with mushrooms and a balsamic reduction.  The polenta is chilled and then pan-fried before being served.  It is so creamy and tasty.  While I know they must cook their polenta with cream and cheese it is hard to walk away from, but it also means that I can make mine more to my liking at home which is what I did with this recipe. This meal is so easy to make and takes about a total of 10 minutes that you will wonder where you can get polenta by the case......no I'm not kidding!  

Polenta With Mushrooms

Ingredients: 1/2c Polenta, 1c Coconut Milk, 1/2c water, 4.5oz White Mushrooms (chopped), 1/2 oz Sun-Dried Tomato in Olive Oil, 1 egg, 1 Tbsp Horseradish Mustard (or whatever whole grain mustard you like but not the yellow stuff), Sriracha

Nutritional Information: 446 calories, 65g Carbs, 20g Fat, 17g Protein


  1. In a pot bring water and coconut milk to a boil.
  2. While the liquids are beginning to boil begin to sauté the mushrooms.
  3. After the liquid is boiling add the polenta and reduce the heat to low and begin to stir.
  4. While stirring the polenta and the mushrooms are just beginning to brown add the sun-dried tomatoes with their oil.
  5. As the liquid is beginning to be absorbed add the mustard and continue stirring.
  6. When all the liquid is absorbed remove from the heat and pour into a boil.
  7. When the mushrooms are browned remove them and place on top of the polenta.
  8. In same pan that you cooked the mushrooms in crack open an egg (no need to add oil as the oil from the tomatoes will still be there.)
  9. Cook the egg to your desired consistency.
  10. Before placing the egg on top put a squirt of sriracha on top of the mushrooms.
  11. Top with the egg and then enjoy with a spoon.
This meal is perfect for the person on the go.  Total cook time is about 10 minutes and 15 with prep.

How Do You Enjoy Polenta?

[gallery link="file"]  

Published in Lunch Recipes
Wednesday, 12 September 2012 14:52

I Love Carbs

 I love carbs and I will not lie.  Carbs give me the energy I need to power through these workouts.  I hear athletes talking about avoiding carbs and it surprises me because I just don't know where they are going to get their energy from if they don't take in carbs.  A solid diet of 60%-65% Carbs, ~15% Protein and 20%-25% Fat is ideal for an endurance athlete. A couple of days ago I came across an article on Active.com talking about the 5 best carbs for athletes and it made me smile.  I didn't care what the carbs where I just loved the fact that it was saying that there were great carbs for us athletes.  I could list out the carbs for you and tell you why they are good for you, but rather than do that I am going to give you a recipe based on the 5 carbs.  Here are the carbs first:

  1. Sweet Potato
  2. Oats
  3. Wild Rice
  4. Banana
  5. Chickpeas

The recipe I am going to provide for you will be for a sweet potato burger with a side of rice and chickpeas.  Very easy to make and very good for you too. Ingredients: 1/2c Lundberg Black Japonica Rice, 1/4c Dry Chickpeas, 100g Sweet Potato, 100g Banana, 1/2cc Rolled Oats Nutritional Breakdown: 740 calories, 156g Carbohydrates, 8g Fat, 21g Protein Servings: 1   [caption id="attachment_6482" align="alignright" width="275"]cabohydrates_athletes_diet Source: Path For Life Food[/caption] Directions:

  1. Soak chickpeas in water overnight.
  2. Preheat oven to 405*
  3. When ready to cook pour chickpeas and soaking water into pot and add another 1c of water and bring to a boil.  After water boils lower heat to low and allow to simmer.  Should take about 40-45 minutes for chickpeas to become soft.
  4. While chickpeas are boiling bake sweet potato for 30-40 minutes or until soft.
  5. Remove potato from oven and scoop out flesh.  Smash the meat of the potato with the banana and combine with oats.
  6. Form 2 patties with the mixture and place on plate and refrigerate to allow to set up.
  7. While the patties are setting up cook rice in a rice cooker according to manufacturer's directions.
  8. Remove patties from refrigerator and place in a smoking hot pan (cast iron preferably) and allow burgers to cook for 3-5 minutes on each side.
  9. Plate the rice topped with chickpeas and then sweet potato burgers on the side.
  10. Top with mustard and lettuce, red onion, avocado and spinach.


What would you make with these 5 great carb ingredients?

Published in Lunch Recipes
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