Thursday, 13 January 2011 14:00

Athlete’s Plate – January 13, 2011

Athlete's Plate - January 13, 2011
One announcement before we get into today's menu.  The announcement is Happy 5th Birthday to you Chico.  Being your step-father is challenging, enlightening, motivating, inspiring but most of all it is FUN.  Thank you and Happy Birthday.  Now don't go getting punished today ok?
Today's menu is in honor of Morgan over at CAUTION: Redhead Running.  Don't know her?  Well where have you been?  She has 430 followers and when I tell you I laughed at the blog and laughed even harder at the email exchange after I am not lying.  She signed her email to me with Red, and so I replied to her email with my own signature (Sh*t Brown Eyes and Hair!)
So let's discuss a few of the items I found out about Red:
1- Once fell out of a window.  True story.  Click here and read Rixi's #1 thing about Morgan.
2- Has a cell phone but I'm not sure if she knows how to operate it.
3- Started her blog 19 days prior to her first half-marathon and we are now coming up on her 2 yr anniversary
4- Loves Rider sandals.
5- This menu will not include broccoli, coffee, tomatoes or bacon (not my doing on the meat.)
6- She grew up on a pig you know why she won't eat bacon.
7- The Da Vinci Code is one of her favorite books
8- Moved from Orlando to Michigan in 2010
9- Wants to run 1,000 miles in 2011
10- Wants to BQ in 2011
Pre-Workout Breakfast - Good In Bed Bagel
(a favorite book of her)
pic courtesy of
Ingredients: 1 Thin Whole Wheat Bagel, 1tbs chocolate-hazelnut spread, 1tbs peanut butter
Servings: 1
1- Toast bagel
2- Spread chocolate-hazelnut spread on one side and peanut butter on the other
3- Serve with OJ (no coffee for Morgan)
This is to be eaten prior to working out in the morning
Post Workout Breakfast - Boom Boom Pow Pancakes
(one of her 20 favorite running songs)
pic courtesy of
Ingredients: 1c whole wheat flour, 2tsp baking powder, 2tbs wheat germ, 2tbs ground flax seed, 1/4c egg substitute, 2tbs unsweetened applesauce, 1c Vanilla HoneyMilk, 1/4c dried cranberries, 1oz walnuts chopped, 1 banana sliced, cooking spray
Servings: 4-6 pancakes
1- Put dry ingredients into bowl and mix thoroughly
2- Add wet ingredients and mix thoroughly
3- Add in cranberries, walnuts and banana and mix thoroughly
4- Heat up pan with cooking spray
5- Cook over low heat so the pancakes don't cook to fast and burn
6- Serve with more fruit and sugar free syrup
AM Snack - Pink Flamingo Smoothie
(do I need to explain the pink?)
pic courtesy of
Ingredients: 1 bottle of Vanilla HoneyMilk, 1oz strawberries (about 6), 1 banana, 2tbs ground flax, 1tbs Peanut Butter
Servings: 1
1- Combine all ingredients in a blender (use ice if you want it thicker or frozen strawberries) and whip smooth
Lunch - Run Friendly Farfalle
(she runs in a group 2-3x per week plus it adds in some green)
Pic courtesy of
Indgredients: 1c of dry farfalle, 5 stalks of broccoli rabe, 2 tbs olive oil, 20 pine nuts
Servings: 1
1- Bring water to a boil to cook pasta
2- Heat up 1tbs olive oil and once hot saute broccoli rabe
3- In same pan toast pine nuts (be careful as they will burn quickly.  Just looking to extract oils)
4- Combine broccoli rabe and pine nuts and set aside
5- Cook pasta to your desired consistency.
6- Drain pasta and combine with broccoli rabe, pine nuts
7- Add olive oil over the top
8- Add shaved parmesan (optional)
PM Snack - Chewybaca Cranberry Oatmeal Peanut Butter Bars
(Star Wars is one of her favorite movies)

pic courtesy of Reader's Digest

Ingredients: 1/2c whole wheat flour, 2tbs ground flax, 2tbs wheat germ, 1tsp cinnamon, 1/2c peanut butter, 1/3c honey, 1/2c egg substitute, 2c old-fashioned rolled oats, 1c dried cranberries, 1/2 cup chopped almonds, 1/2c dark chocolate chips Servings: 24 bars Directions: 1- Preheat oven to 350 degrees 2- Combine dry ingredients in one bowl (flour, flax, wheat germ, cinnamon) 3- Combine peanut butter, egg substitute and honey until well combined 4- Combine wet and dry and fold together 5- Add in oats, cranberries, almonds and chocolate chips 6- Place in 9x13 baking dish and in oven 7- Cook for 20 - 25 minutes 8- Let cool then cut into squares

Dinner - Trash Talk Tofu Tacos
(she loves passing guys during a run)

pic courtesy of

Ingredients: 12oz of firmly packed tofu, 2tbs soy sauce, 1tbs lime juice, 1tbs chili powder, 1tbs cumin, 1tbs paprika, 1tbs garlic powder, 1/4tbs cayenne, 1 bag of slaw (dry), 8 corn or whole wheat tortillas Servings: 8 Directions: 1- Rinse tofu, drain for about 5 minutes, then pat dry with paper towels. Cut into 1-inch cubes and lightly blot with more paper towels. 2- Mix soy sauce, lime juice, chili powder, cumin, garlic powder, paprika and cayenne. Add tofu and mix gently to coat cubes completely. Let stand 5 to 10 minutes, stirring occasionally. 3- In separate bowl mix cabbage with vinegar. 4- Heat non-sticking pan and place tofu in pan. Turn as needed to brown tofu on all sides, 5 to 6 minutes total. Transfer to a serving platter. Place cabbage mixture alongside. 5- Heat tortillas in a microwave oven at full power until hot and steamy, ~30 seconds. Wrap in a towel. Serve with tofu and cabbage, salsa, and sour cream. 6- Eat taco style, filling tortillas as desired. Red - I hope you enjoy the menu and found it to your style and creativity.  Please send me an email by Monday with your nomination for the next Athlete's Plate.

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

The Athlete's Plate - April 14, 2011

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



Breakfast: Honey Stinger Waffles

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

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

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

AM Snack - Not Power or Clif Bars but Diesel Bars

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

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


Lunch - Red 'Hot' Wraps with Spinach

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

  1. To make goat cheese spread take 2 oz of goat cheese and same amount of soy milk.  Whisk together and add chopped chives.  Set aside.
  2. Place tempeh in a pan with enough water just to cover.  Bring to a boil and let simmer for 15 minutes.  Once done drain the water and then cook tempeh in same pan for 5 minutes.
  3. Spread goat cheese on tortilla
  4. Place tempeh down first then remaining ingredients.
  5. Fold sides over the top then roll tight.
  6. Cut in half and enjoy.


PM Snack - Flour or Flower-less Oatmeal Cookie

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

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


Dinner - Trash Talk Tempah Taco Dinner

Ingredients: 6 oz tempeh (crumbled), 1 jalapeno (seeded and chopped), 1/4c red onion (chopped), 1/4c black beans (drained and rinsed), 1/2c zucchini (chopped), 1/4c shredded vegan cheese, 3Tbs Salsa Verde, 2 chipotle peppers (seeded and chopped), avocado, 12 corn tortillas, 2c spinach, 1tsp cumin, 1tsp paprika, 1tsp dried oregano Servings: 12 (serving size 2 tacos) Nutritional Information: 300 calories, 11g Fat, 39g Carbs, 6g Fiber, 17g Protein Directions:

  1. Place tempeh in a pan with enough water just to cover.  Bring to a boil and let simmer for 15 minutes.  Once done drain the water and then cook tempeh in same pan for 5 minutes.
  2. Add beans, zucchini, red onions, jalapeno, chipotle peppers and spices and cook for 5-7 minutes or until zucchini and onions start to soften
  3. Add in salsa verde and cook until sauce thickens
  4. Place tortillas in a damp paper towel and place in microwave for 15-20 seconds to soften
  5. Place spinach on tortilla along with slices of avocado
  6. Pour mixture onto spinach and top with cheese
  7. Add your favorite hot sauce to the tacos

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

Published in Athlete's Plate
Thursday, 21 April 2011 15:52

The Athlete's Plate - April 21, 2011

 I am taking the week off from creating the Athlete's Plate this week and asked Chuck Feerick of Feerless Food to be a Guest Chef.  He graciously agreed to take on this task and I cannot thank him enough.  I 'met' Chuck through Twitter and also through our affiliation with HoneyMilk (yes, he does include HoneyMilk in one of his recipes.) Enjoy our Guest Chef and please show him some blogger love by commenting here and visiting his site.  I will be back next week and have a great nominee from BDD that I can't wait tostart scouring their site and getting inspired. Thank you Chuck for standing in for me.  

Oatmeal (Bike/Run) Brick   

  • ¾ cup oats
  • 2 egg whites
  • 2 scoops protein powder (30 grams protein, 200 calories)
  • 1 mashed banana
  • 1 tablespoon coconut oil
  • 2/3 – ¾ cup water or milk of choice

  In an oven safe dish mix all ingredients till smooth.  Bake in over at 400 degrees for 35-45 minutes or until bar brick is set.  Remove and eat hot, or wrap in foil and put in freezer until the bar is much firmer and have for breakfast the following day!  Microwave version—Microwave on high for 3 minutes.  Remove from container, flip bar over, and microwave for another 1-2 minutes.  Wrap in foil and place in freezer. Calories 650 calories, 20g fat, 43.5g protein, 80g carb   Pro-Oatmeal protein bar   Sliced these into 9 bars, making each: 195 cal, 1.7g fat, 8g protein, 37g carb

  • 1.5 cup flour
  • 1.5 cup oats
  • 1 cup Kashi Go Lean Crunch
  • 1 can Pumpkin
  • 1 6oz. yogurt
  • 2 scoops protein powder
  • Raisins or cranberries to taste

Mash all ingredients, bake in oven in well greased pan for 20-35 minutes at 400 degrees (depends on your oven)       Miracle Mile Maple cheddar butternut squash and grilled fish  

  • 1 half of split butternut squash
  • 1-2 oz sharp cheddar cheese
  • 1-2 tablespoon pure maple syrup
  • 1 4oz. piece of grilled fish

  Roast butternut squash half in oven for 20 minutes.  Remove and scoop out flesh from shell.  Add to bowl and mix with 1-2oz. sharp cheddar cheese and 1 tablespoon of maple syrup.  Refill the shell with the mixture and bake for an additional 10-12 minutes.  Service with a piece of grilled salmon (4 oz). Calories: 520, 16g fat, 23g protein, 71g carb   Gold Medal HoneyMilk Banana smoothie with flax    

  • 1 Light HoneyMilk
  • 1 frozen banana
  • 2 tbsp ground flax seed
  • 1 cup almond milk
  • Ice

Add to blender and serve! 370 calories, 10.5g fat, 22g protein, 45g carb         Boston-Qualifier Biscuits and Eggs  Makes 4 biscuits: 1 cup flour 1/4-1/2 cup almond milk 1/4 cup pumpkin 1 tablespoon baking powder   For eggs:

  • 2 Eggs
  • 1/2 cup marinara sauce
  • Sliced Mushrooms
  • Sliced Onions

Mix marinara sauce, Mushrooms and onions and heat in skillet.  Add eggs and gently swirl white and allow eggs to cook over easy.  Serve over biscuits that have been split and toasted in the oven.  Butter the biscuits for better flavor.  Add avocado and cheese and desired!   Calories (with 1 tablespoon butter for bisctuits: 540, 20.5g fat, 22g protein, 60g carbs   Frozen Feet Yogurt 

  • 1 Cup 2% Greek yogurt
  • 1 Cup almond milk
  • 1 scoop vanilla protein powder
  • 1 Sliced banana
  • 1 tablespoon peanut butter
  • Ice

Mix everything in a large bowl.  Put in freezer until it is almost frozen and enjoy with a spoon! Calories: 510, 15g fat, 41g protein, 52g carb   I will be making this with some chocolate hazelnut coconut banana wafers I recently made as an Ice Cream Sandwich.  Go to Facebook for pictures of this creation on Monday.   Totals: 2,785, 84 fat, 148 pro, 345g carbs 50% carb, 21% protein, 27% fat   And there’s always room for a treat... : )        Thank you Chuck for standing in for me.  It is truly appreciated and this is a great menu.  For more excellent creations from Chuck be sure to visit his site at Feerless Food.

Published in Athlete's Plate
Thursday, 14 October 2010 13:08

An Athlete's Plate from 10/7/10

Today (10/7/10)I am changing it up a bit.  I am going to provide you with 5 recipes that will constitute a menu for a healthy day of eating.  Eating less food more often will lead to weight loss and is a healthier way to eat rather then not eating all day and then filling up at dinner only.

I will be using recipes from those out in the blog world to compose this menu.  Links to their sites follow the meal.

Breakfast - Banana Whole Wheat Pancakes (I Tri To Be Me)
Ingredients for 12 4" Pancakes
* 2/3 C oats (or oat flour)
* 1 1/8C whole wheat flour
* 1 1/4tsp. baking powder
* 1/4tsp. salt
* 1tsp. cinnamon
* 1 flax egg (1Tbl. ground flax mixed with 3Tbl. water)
* 1Tbl. brown sugar (optional)
* 1 1/3C soymilk
* 1Tbl. applesauce
* 3/4tsp. vanilla extract
* 2 ripe bananas (the riper they are the sweeter the batter will be)

1. Blend oats in a blender until they resemble flour. Or, you can leave them as is.
2. In a large bowl mix together the oats, flour, baking powder, salt, and cinnamon.
3. In a separate bowl stir the eggs, milk, applesauce, and vanilla together. Mash the bananas and add them to the bowl.
4. Pour the wet ingredients into the dry ingredients and mix until just combined.
5. Let the batter stand for 5 minutes.
6. Pour by 1/4 cupfuls into a preheated skillet or pan.
7. Bake on one side until you see tiny bubbles appear, then flip and cook until done.
8. Enjoy!

Mid-AM Snack-Homemade Cherry Energy Bars (I Tri To Be Me)
Ingredients - Makes 12 Bars
* 1 1/4C rice cereal (like rice krispies)
* 1C uncooked rolled oats
* 3Tbl. ground flaxseed
* 1/4C chopped dried cherries
* 1/4C finely chopped almonds
* 1/4C brown rice syrup (can also use honey or maple syrup)
* 2Tbl. brown sugar
* 1/3C almond butter
* 1/4tsp. almond extract
1. Line an 8" square pan with wax paper and set aside.
2. In a large bowl combine rice cereal, oats, flaxseed, cherries, and almonds
3. In a small saucepan over med-high heat, bring the syrup and brown sugar to a boil, stirring constantly.
4. Remove from heat and add the almond butter and almond extract. Stir until well blended.
5. Pour the almond butter mixture over the cereal mixture, stirring until coated. I used my hands to make sure it was well mixed.
6. Press the mixture firmly into the 8" pan and let cool. Once cooled, cut into 12 bars.
7. Wrap the bars in plastic wrap (or put in snack size ziploc bags) and store in the refrigerator. 9/30/2010 - Polenta Cakes with Black Bean Ragu and Shrimp (own recipe) 9/23/2010 - Chicken with Mango Salsa (from Healthy Recipes Cookbook by Annie Warner)
8. Enjoy!
Lunch - BBQ Eggplant Sandwich (I Eat Trees)
Yellow Onion
Whole Wheat Vegan Bread (or you can use just whole wheat bread)
1- Slice eggplant so that it can be grilled.  Place on grill to get charmarks on both sides then dice into bite size pieces.
2- Cut onion into bite size pieces and saute in pan until carmalized.  Just a little oil is all you need.
3- Put a little bit of oil on the outside of the bread.
4- Place eggplant, onion and spinach on bread and use paninin press.  Don't have a press then place right on the grill and flatten with another pan with a heavy can inside of the pan.
Serve with steamed vegetables and enjoy!
Mid-PM Snack - Brownie (I Tri To Be Me)
Ingredients - makes 12 brownies in a 9x9 pan
* 1 egg/ flax egg ( 1Tbl. flax mixed with 3Tbl. warm water)
* 1 1/8C applesauce (you only need the 1/8 C if you use raw sugar. If you use regular sugar, just use 1C applesauce)
* 1/2C raw/turbinado sugar
* 1tsp. vanilla
* 1/3C cocoa powder
* 1/2tsp. baking powder
* 1/2tsp. salt
* 1/4C oats ground in a processor to resemble flour
* 3Tbl. whole wheat pastry flour
* 3Tbl. whole wheat flour
* 2Tbl. wheat germ
(Note: if you don't want to mess with the different flours you could just use all whole wheat pastry flour)
* 1C chocolate chips
Directions: Ingredients - Makes 4 servings (1 tostada is a serving)
1. Preheat oven to 350degrees. Lightly grease and flour a 9x9 pan.
2. Mix the flax egg, applesauce, vanilla, and sugar in a bowl.
3. In a separate bowl mix the cocoa powder, baking soda, salt, flours, oats, and wheat germ together.
4. Slowly mix the dry ingredients into the wet. Mix until just combined.
5. Fold in the chocolate chips.
6. Pour the batter into the 9x9 pan. Bake for 30-35 minutes until a toothpick/knife comes out clean.
7. Remove from oven and cool completely before cutting into the brownies.
Dinner - Shredded Chicken Tostadas - (A Mom's Rantings)

1 Tbsp canola oil 15 mL
2 cloves garlic, chopped, divided
1/4 onion, sliced into strips2-3 chicken breasts, 12 oz (350 g), cooked and shredded
1/2 tsp pepper 2 mL
3 tomatoes, grilled*
2 Tbsp chopped pickled jalapeños** 30 mL
1/2 cup water 125 mL
1/2 tsp fresh oregano, chopped 2 mL
1 chipotle chile, chopped
4 corn tostadas
1/2 small red onion, diced1/2 avocado, diced
1. In sauté pan, heat canola oil over medium-high heat. Add half of garlic and onion and sauté until brown. Add shredded chicken and pepper. Cook until heat through.
2. In saucepan over medium heat, combine tomatoes, remaining garlic, jalapeños, water, oregano and chipotle chile. Bring to a boil. Remove from heat.
3. To serve, warm tostadas and divide chicken equally on each tostada. Garnish with onion and avocado.
* To grill tomatoes, slice in half and remove pulp and seeds over sink. Place face down on grill or grill pan for 2-4 minutes.
** Beware, this dish is spicy hot, so use less jalapeños to tame it down to taste.

So there you have it.  5 delicious and tasty meals that can carry through the day.  Remember portion control especially on the brownies.


9/16/2010 - Turkey With Balsamic Vinegar (from Trimax Fitness)
Published in Uncategorized
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