Thursday, 28 April 2011 12:34

Athlete's Plate - April 28, 2011

 am back from my hiatus and ready to tackle this week's version of The Athlete's Plate.  When BDD sent me his nomination I was super excited because this blogger is one that I have been following for some time and she is a member of TAAN (Team Angels and Ninjas.)  I have learned so much from this blogger and in all honesty this is the least I can do. This blogger and I have exchanged emails before and we are in the process of trying to secure my wife and I a trip to see her on Thanksgiving so that we can run in her Turkey Trot.  She is the race director and I can't think of a better way to spend Thanksgiving than to be running side by side with Karen in Maine with Mandy and Bailey.  That's right this week's Athlete's Plate is dedicated to Mandy of Caratunk Girl fame.


It is an honor to present my version of Caratunk Cuisine.

Breakfast - Healthier Breakfast Open Faced Sandwich

Ingredients: 1 portobella mushroom cap, 1Tbs Pesto (make it homemade but use spinach, walnuts and parmesan instead of basil and pine nuts), 1/4c egg substitute (or 1 egg), 1Tbs chopped chives, 1Tbs goat cheese spread (mix goat cheese with 1Tbs soy milk to this out cheese), salt and pepper to taste  Servings: 1 Nutritional Information: 255 calories, 17g Fat, 11g Carbs, 4g Fiber, 18g Protein Directions:

  1. Grill mushroom cap on panini press or on stove top grill about 2-3 minutes so that it gets soft
  2. While mushroom is grilling scramble egg and prior to setting add in chives and goat cheese spread
  3. Remove mushroom cap from grill and spread pesto on then add egg on top.
  4. Serve with coffee and/or oj


AM Snack - Bailey’s BarkWHEATS Granola

Ingredients: 1c rolled oats, 3/4c soy flour, 1/2c wheat germ, 3/4tsp cinnamon, 1/2tsp pumpkin spice, 1/4c canola oil, 1/4c agave nectar (light), 2Tbsp Orange Juice, 1/4c shredded unsweetened coconut, 2Tbs slivered almonds, 2Tbs chopped pecans, 1/4c dried fruit or raisins Servings: 7 Nutritional Information: 329 calories, 18g Fat, 35g Carbs, 6.5g Fiber, 10g Protein Directions:

  1. Preheat oven to 250*
  2. In medium bowl combine dry ingredients of oats, flour, wheat germ cinnamon, pumpkin spice and set aside.
  3. In a separate bowl combine the wet ingredients of oil, agave nectar and juice.
  4. Pour wet over dry and mix until well combined.
  5. Spread mixture on a greased baking sheet and bake for 45 minutes.
  6. Stir in coconut, almonds and pecans and bake for 20 minutes more.
  7. Remove from oven, allow to cool and stir in dried fruit.


Lunch - Tuckerman Tempeh Inferno Salad

Ingredients: 6oz tempeh crumbled, 2 carrots chopped, 2 celery stalks chopped, 1 vine ripened tomato seeded and chopped, spinach, your favorite hot sauce, water, 2c vegetable stock, dried oregano, 3 Ezekiel English Muffins Toasted  Servings: 3 Nutritional Information: 296 calories, 6g Fat, 41g Carbs, 11g Fiber, 17g Protein Directions:

  1. Place crumbled tempeh in a bowl and cover with water for 15 minutes.
  2. Drain water from tempeh then add vegetable stock and allow to soak for another 15 minutes.
  3. Heat skillet with canola oil.  Once hot add tempeh along with vegetable stock and allow to come to a boil.  Reduce to simmer.
  4. Add in your hot sauce (amount is to your tasting) along with dried oregano.
  5. While that cooks down assemble salad with spinach, carrots, celery, tomatoes.
  6. After stock and hot sauce have reduced remove from heat and spoon tempeh onto salad.


PM Snack - IMLPancake Cupcakes

  Ingredients: 1/2c Soy Flour, 1/2c Garbanzo Bean Flour, 1/2c HoneyMilk (but any milk will do), 1/4c egg substitute (or 1 egg), 2 tbs peanut butter (or your favorite nut butter), 1 medium banana smashed, 1/4c dried fruit, 1/4c chopped pecans, 2tbs agave nectar Servings: 4 Nutritional Information: 301 calories, 13g Fat, 38.5g Carbs, 7g Fiber, 11g Protein

  1. Preheat oven to 425*
  2. In one bowl mix all dry ingredients (flour, baking soda, baking powder)
  3. In a different bowl mix all wet ingredients (egg, peanut butter, banana, milk)
  4. Add dry to wet in increments and whisk to make sure all fully combined.
  5. After all dry is incorporated add in the nuts and dried fruit and mix to combine.
  6. Spray cupcake/muffin tin (this made 8 for me) with cooking spray.
  7. Fill in tin about 1/2 to 3/4 of the way.
  8. Put in oven for 12 minutes.
  9. Remove from oven and pull cupcakes out of tin with a knife and set to cool.
  10. I added in facin' bacon and an orange but eat it with whatever you like.


Dinner - Rev3 Quassy Crustless Quiche

  Ingredients: 1 tablespoon vegetable oil, 1 onion, chopped, 10oz frozen chopped spinach, thawed and drained, 5 eggs, beaten, 3 cups shredded Parmesan Reggiano cheese, 1/4 teaspoon salt, 1/8 teaspoon ground black pepper Servings: 6  Nutritional Information: 257 calories, 16g Fat, 5.5g Carbs, 0.7g Fiber, 21g Protein Directions

  1. Preheat oven to 350 degrees F (175 degrees C). Lightly grease a 9 inch pie pan.
  2. Heat oil in a large skillet over medium-high heat. Add onions and cook, stirring occasionally, until onions are soft. Stir in spinach and continue cooking until excess moisture has evaporated.
  3. In a large bowl, combine eggs, cheese, salt and pepper. Add spinach mixture and stir to blend. Scoop into prepared pie pan.
  4. Bake in preheated oven until eggs have set, about 30 minutes. Let cool for 10 minutes before serving.

        Nutritional Information for Menu: 1438 Calories, 70g Fat, 131g Carbs, 29g Fiber, 76g Protein Nutritional Breakdown for Endurance Athletes: 36% Carbs, 21% Protein, 43% Fat This is higher in fat than what is optimal but with over 500 calories remaining to reach 2,000 for a daily intake of 2,000 you can eat a low-fat dessert to end the day.   Mandy - I hope you enjoyed this menu.  It was great being able to go back to your blog.  I actually went to one of your first posts to find your discussion of healthy breakfast sandwiches and noticed when you started quite a few recipes that inspired and honestly intimidated me when making this menu for you. You now have one week to nominate another blogger for the menu next week.

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
Thursday, 03 March 2011 13:30

The Athlete's Plate - March 3, 2011

 Two announcements to make prior to unveiling the newest version of The Athlete's Plate.

  1. Matt's Sweet Potato dish won the 2nd battle in The Athlete's Plate Challenge (seriously people what do I have to do to get you to vote for me?)
  2. There was a tie in the voting for the next battle so we have decided to make pizza. (I'm from NY originally so this should be a winner for me!)

--------------------------------------------------- This week's version of The Athlete's Plate is in honor of Heather of Crazy World Of A Running Mom (please notice the Cupcake Marathon logo on her blog....register for this great spring event.) Heather has been blogging since 2005 and has a lot of great information on her blog about different topics but as you can guess from the name her children are near and dear.  This is not different from Adrienne who was featured last week.  Since it seemed like an easy out I avoided making dishes named after her children and really went through her blog for ideas. Heather -- I hope you like your menu.  If you decide to make these meals please post them to our Facebook page or submit them through our Contact Me form so we can assemble them and post on the site.

Breakfast - Road Rage Raspberry Smoothie

(this is especially good for after a workout as protein & carbs go into the system)

 Ingredients: 1c of raspberries (frozen will make it thicker), 1 banana, 1 scoop Whey Protein, 1tbs honey, 2tbs wheat germ, 1tbs flax seed, 1tbs sunflower butter, 1c spinach, 1c kale Servings: 1 Nutritional Information: 598 calories, 15g Fat, 83g Carbs, 21g Fiber, 37g Protein Directions:

  • Place all ingredients in blender and mix until your desired consistency


AM Snack - Cherry Blossom Fruit Salad

(she is racing in the Cherry Blossom Ten Miler on April 3rd)

 Ingredients: 1/2c papaya, 1/2c pineapple, 1 banana, 1/2c champagne mango, 1/2c strawberries, 1/2c blueberries, 1tbs agave nectar Servings: 1 Nutritional Information: 401 calories, 0.1g Fat, 102g Carbs, 11g Fiber, 4g Protein Directions:

  • Chop all the fruit into bite size pieces
  • Combine in bowl and drizzle agave nectar over the top


Lunch - Cahier Cashew Butter and Jelly

(Cashier was her first job when she was 17)

 Ingredients: 3c unsalted cashews (makes a bit but you are only using 1tbs for the sandwich), 1/4tsp Salt, 1tbs flax seed (ground if you don't want chunky), 1tbs Honey, 1tbs Raspberry Jelly, 1tbs Dark Chocolate Chips, 1 Bosc Pear, 1/4c Strawberries, 1/2 banana, Ezekiel Sprout English Muffin Servings: 1 Nutritional Information (per serving): 508 calories, 14g Fat, 98g Carbs, 14g Fiber, 10g Protein Directions:

  • Make Cashew Butter first:
    • Add nuts to food processor and turn on until you reach desired consistency
    • Add in the salt a little bit at a time and stir.  Stop and taste until you get what you want
    • Add in flax seed and honey and stir to combine.
  • Spread 1tbs of cashew butter on one side of the Ezekiel Sprout English Muffin (I prefer to toast mine, but that is up to you)
  • Spread the jelly on top of the cashew butter
  • Slice the banana and strawberry and layer on top of jelly
  • Add chocolate chips and then top with other side of english muffin (if still warm from toasting this will help slightly melt the chips)
  • Serve with the pear.


PM Snack - Music Muesli

(she loves music)

 Ingredients: 1c of muesli (I use Red Mill), 1c Almond Milk, 1tbs dark chocolate chips, 1tbs dried cherries, 1tbs dried blueberries, 1tbs raisins Servings: 1 Nutritional Information: 388 calories, 10g Fat, 76g Carbs, 6g Fiber, 8g Protein Directions:

  • Pour muesli in a bowl with the almond milk and let sit for about 3-5 minutes.  The muesli will soak up the milk but it will still be wet.  You can microwave now but I like mine cold.
  • Add in other ingredients and stir and enjoy


Dinner - Fiat Flatbread White Vegetable Pizza

(Fiat was her first car)


Ingredients: 1 flatbread, 1/4c ricotta cheese, 1/2c spinach, 1/2 red pepper julienned, 1/2 roma tomato, 1/2c broccoli rabe (stems removed), 1tbs olive oil Servings: 1 Nutritional Information: 516 calories, 28g Fat, 52g Carbs, 5g Fiber, 15g Protein Directions:

  • Preheat oven to 450* with pizza stone inside of oven to heat up at same time
  • Spread ricotta cheese on flatbread
  • Top with spinach, red pepper, broccoli rabbi
  • Top with roma tomato
  • Sprinkle olive oil over top
  • Place in oven and cook for 10-12 minutes until flatbread is crusty

Another option is to make garlicky mushrooms and kale.  Saute mushrooms with garlic in 1tbs of olive oil.  Once mushrooms start to brown add in chopped kale and cook until wilted.  Top the flatbread with mixture, then top with tomato and into the oven for 10-12 minutes.   Total Nutritional Information (per serving): 2393 calories, 68g Fat, 411g Carbs, 57g Fiber, 77g Protein (64.12% Carbs, 12.01% Protein, 23.87% Fat) A perfect nutritional breakdown for an endurance athlete.  

Heather - I hope you enjoyed this menu and that it reflects your blog well.  Please remember to submit the next blogger by Sunday night so that I can get to work on their menu.


Published in Athlete's Plate
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

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
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
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