Friday, 10 August 2012 16:11

Quinoa - The Superfood

[caption id="attachment_6331" align="alignright" width="292"]quinoa_superfood_vegan_vegetarian Source: NY Times[/caption] Superfood, Superfood, Superfood.  This has been all the rage lately and I'll be honest it is downright confusing to me.  Seems that everything has become a superfood, that is outside of the processed stuff at the fast food chains.  If you think about it for a second a smart diet of fruits and vegetables is going to be super.  Your micro and macro nutrients are covered in the meal and thus you will feel super.....or at least I do. This got me to thinking about how they define the term superfood.  Here are few of the definitions I found via my friend The Google:

  • A nutrient-rich food considered to be especially beneficial for health and well-being.
  • An unscientific marketing term used in various contexts. For example, it is sometimes used to describe food with high nutrient or phytochemical content that may confer health benefits, with few properties considered to be negative, such as being high in saturated fats or artificial ingredients, food additives or contaminants.
  • Foods especially rich in vitamins, minerals, antioxidants, and phytonutrients and zoonutrients

Zoonutrients?  What in the world is that?  Off to The Google again and here is what I found: special health promoting compounds found in meat, fish, egg and dairy products, especially whey and colostrum.  So they mean animal products?  Why not just say that instead of confusing people even more. Anyway, for me the one superfood that I love quite a bit is Quinoa.  Why is it my superfood?  Here is why: Of all the whole grains (its a seed actually), quinoa has the highest protein content, so it's perfect for vegetarians and vegans. Quinoa provides all 9 essential amino acids, making it a complete protein. Quinoa is a gluten-free and cholesterol-free whole grain, is kosher for Passover, and is almost always organic. Nutritionally it is ideal.  Take a look at these numbers.  For 1 serving (which is 1/4 cup) it contains 57 calories, 10g Carbs, 1g Fat, 2g Protein.  Since a gram of protein is equivalent to 4 calories you are looking at 1/7th of your calories from protein which is about 15% and that is perfect for an endurance athlete.  The carbs represent about 40 calories or about 71% of your calories and the remainder is fat. For a moment lets throw out all these numbers and focus on taste.  From that perspective quinoa cannot be beat.  It is nutty and has terrific texture.  If cooked right you can have that al dente feel that pasta has.  If you cook it a tad too long and it gets mushy no worries, toss it into some coconut milk and make a porridge out of it.  And there in lies that last reason why this is a superfood for me:  versatility.  I have used quinoa in overnite 'oat's, as part of a veggie burger, in tacos, as part of a dough to make pizza crust. Here is a recipe and some pictures from my dinner last night that included quinoa.  In addition to that there is a link from The Huffington Post on ways to use quinoa in everyday recipes.  Enjoy.

Quinoa Vegan Tacos

[caption id="attachment_6332" align="aligncenter" width="225"]quinoa_superfood_vegan_vegetarian The More Colors The Better[/caption]

Ingredients: 30g Red Bell Pepper, 30g Green Bell Pepper, 30g Yellow Bell Pepper, 20g Spinach, 20g Kale, 50g Zucchini, 100g Eggplant, 100g Mushrooms, 25g Red Cabbage, 25g Green Cabbage, 30g Avocado, 3/4c Whole Wheat Flour, 5 Tbsp Water, 1/4c Quinoa, 3/4c Water

Servings: 1

Nutritional Information: 748 calories, 116g Carbs, 26g Fat, 24g Protein (60% Carbs, 28% Fat, 13% Protein)


  1. In boiling water add the kale and spinach and allow to boil for about 1 minute.
  2. Remove from boiling water and place in an ice bath or quickly drain and spray ice cold water on it to stop the cooking process
  3. In a separate pot add 1/4c quinoa and allow to toast for 1-2 minutes.  Add the 3/4 c of water and bring to a boil and then reduce to a simmer.  Quinoa is done when all the water is soaked up.
  4. In a food processor add flour and turn on then drizzle in the 5 Tbsp of water and allow the food processor to develop the dough.  It will whirl around until a ball is formed.  Remove from food processor and place on table with a dusting of flour.
  5. Cut the dough into 3 even sections and then roll out on lightly floured table.  While rolling out dough heat up griddle or pan on medium-high heat.
  6. Toss the rolled out dough onto the heat and allow to cook for 2-3 minutes per side.  You will see some char marks like at the restaurant and you will know they are done.
  7. Set aside tortillas and begin to chop your vegetables (remember avocado is a fruit so that doesn't go in here) and then toss onto the hot pan/griddle.
  8. Cook the veggies until they are at your desired consistency and by now the quinoa should be done cooking.
  9. Squeeze all the water out of your spinach/kale mixture and then chop.
  10. Assemble your tacos by placing the spinach/kale mixture, then vegetables, avocado, and finally quinoa.  Add hot sauce fold up the tortilla and enjoy.

Click HERE for an article from the Huffington Post on how to get quinoa into other recipes.



Published in Lunch Recipes

Grilled cheese on a cold winter's day with tomato soup.  We all remember that don't we.  The way the cheese would be so hot that it would burn the roof of your mouth......the way the bread was sometimes burnt because Mom was focused on 100 other things.  The joys of childhood were just incredible.  I kid, I kid.  Seriously though grilled cheese was a favorite of mine.  Back in the day my grilled cheese was filled with bacon and tomato as well.  It was the tomato that would always slide out and burn your chin before you could get that FRUIT off of you.....yes people despite what the Government would have you think the tomato is a fruit. Anyway, back to our blog post.  I have been in contact with VeloPress about their book The Feed Zone.  I was fortunate enough to have been sent a copy.  I chose 731 recipes for me to remake and they chose 5.  That's ok......they are a great 5 for me to work on.  The first one I wanted to try was the grilled cheese.  Of course being a vegetarian I would have to change some of their ingredients up but fortunately there are great substitute products that I was able to use. Yesterday I worked from home instead of heading out because the Salvation Army was coming to pick up an old refrigerator and I knew that it was going to be grilled cheese time.  Trying to figure out what to go with it and Katie (of Run This Amazing Day) posted on yesterday's post about organic foods that she had made sweet potato fries for dinner and thus the meal was born. My review and grade of the recipe: Ease: Have you ever made a grilled cheese and have it be difficult?  Of course you have, but this grilled cheese was very easy to make even with ingredients you would never have thought to put on a grilled cheese, like cream cheese.  I Ingredients: The ingredients list is very small and all the ingredients are easy to find.  As you can see from the recipe (down below) all you need is bread, cream cheese, nutmeg, cheese, roasted peppers and olive oil.  I tossed asparagus into my grilled cheese as well.  The list was short and the cost of these ingredients is nominal at best so a grade of A. Substitution Ingredients:  Since I don't consume dairy outside of CorePower I substituted both cheeses with Vegan Cheese from Tofutti.  Tofutti makes a very good tasting cream cheese and I used American vegan cheese instead of Swiss.  There maybe some ingredients in the cookbook that are difficult to replace but in this recipe there weren't any and so with that the substitution portion gets an A as well. Overall:  I was at first a little hesitant about the cream cheese and nutmeg but it tasted great.  The cream cheese gets melted from the heat of the pan and adds to the gooeyness of the sandwich.  The roasted peppers lent a char/smoky flavor and the crunchiness of using olive oil as opposed to butter was second to none.  All in all because this also brought me back to being a kid again I give this recipe an overall A+.   From the cookbook and provided to me by VeloPress:   caption="Doesn't The Cheese Just Scream: Eat Me!!!!!"]feFeedZoneCookbook_RecoveryGrilledCheese_thomas_lim[/caption]

Try This Recipe Yourself!  Download the Recovery Grilled Cheese Recipe.

Nutritional Breakdown for My Version without sweet potato: 582 calories, 41g Carbs, 35g Fat, 14g Protein

Nutrtitional Breakdown for The Feed Zone Cookbook: 686 calories, 58g Carbs, 38g Fat, 32g Protein

  Next week will be the Eggs and Green Sandwich.

Published in Lunch Recipes
Wednesday, 28 March 2012 12:14

Polenta Fries and Sausage

Polenta fries could be my newest addiction.  A quick back story on Polenta.  Karen and I go to a restaurant called Sauce on the Square, located in McKinney, Texas on Valentine's Day.  They have terrific pizza and one day we noticed polenta with balsamic reduction and mushrooms so we ordered it.  It was beyond delicious and I have remade that dish here at the house.  A few weeks ago I decided to make it again and then last night while planning my meals for the day I thought that I should use the polenta and make fries with them. My next thought was what to make with it.  I thought immediately of roasted brussels sprouts but then something changed when I opened the refrigerator.  All the vegetables started screaming at me that they wanted to be a part of dinner.  I took out one vegetable and then another and before I knew it I had 5 in my hand and yet none were brussels sprouts.  I then opened the freezer knowing I had sausage in there, but not just any sausage it was Tofurky Italian Sausage. The dinner was coming together in my head quickly since this was Italian Sausage and Polenta is used in a lot of Italian dishes.  I was set and off to cooking I went.  It turned out awesome, filled me up and has me thinking about how I will use Polenta Fries again.  Have any ideas of how to use Polenta Fries in a meal? Here is my recipe:


Ingredients: 1/2c of Bob's Red Mill Polenta, 1 1/2c of water, 1 Tbsp Earth Balance Buttery Spread, 1 Tbsp Coconut Oil, 5 Asparagus Stalks (chopped), 1/2 c of red onion (chopped), 2 mushrooms (chopped), 1/2c Zuchinni (chopped), 1/4c Green Bell Pepper (chopped), 1/4c Red Bell Pepper (chopped), 1 Tofurky Italian Chicken Sausage**, Italian seasonings, Red Pepper flakes


Nutritional Breakdown: 726 calories, 73g Carbs, 28g Fat, 41g Protein, 18g Fiber


[caption id="attachment_5623" align="alignright" width="115" caption="Ingredients For This Product Below"]tofurky_italiansausage_vegetarian[/caption]


  1. In a pot bring water to a boil.  Once boiling add in polenta and begin to stir.  As polenta thickens add in buttery spread and stir until fully absorbed.
  2. Scoop out the polenta and place on a plate and form a square.  Place plate in freezer.
  3. On a griddle covering two burners (or separate pans) turn to medium-high heat.
  4. Place the tofurky sausage in one pan and begin to cook.
  5. In separate pan, or separate part of griddle, melt coconut oil and then add vegetables to it.  Sprinkle with Italian seasonings and crushed red pepper flakes.
  6. Remove polenta from the freezer and slice into fries and place on griddle or pan and cook until a crust is formed.
  7. Once crust is formed on polenta the vegetables will be done as well.
  8. Place vegetables in bottom of a shallow bowl and surround with polenta fries.
  9. Add the 'sausage' to the middle and serve.

I sprinkled some honey balsamic vinegar onto my vegetables, but this is not necessary. 



** Ingredients in Tofurky Italain Sausage: Organic tofu (water, organic soybeans, magnesium chloride, calcium chloride), vital wheat gluten, expeller pressed non-genetically modified canola or hi oleic safflower oil, water, shoyu soy sauce (water, non-genetically engineered soybeans, wheat, salt, culture), sun dried tomatoes, textured wheat protein, basil, black pepper, spices, granulated garlic, salt, chili pepper.


Published in Lunch Recipes
Thursday, 14 July 2011 14:16

Athlete's Plate - July 14, 2011

The Athlete's Plate is back to feature another awesome blogger but before I give accolades don't forget that my very own athlete's plate was featured last week in pictures.  To see what I typically eat click [HERE] and then come back to read this menu. This blogger is flat out hilarious.  Every time I see her on Twitter I smile and prepare myself to laugh.  Her sense of humor is spot on and she does not allow life to get in the way of her having a good time.  There are snarky comments.  There are one word tweets.  The list goes on and on.  Her blog is real and so is she.  I have the feeling that if we ever cross paths in person that I would have tears rolling down my face from laughter. I am talking about none other than Katie from Run This Amazing Day.  If you are on Twitter (and if you're not....uhm why not?) then click here and start following her and then just re-tweet everything she says to me so I don't miss any of the laughter. UPDATE:  I wrote this last night and informed Katie via email that she was going to be featured today, and this morning I got an email in return that told me to read her blog today because she had an announcement.  Now I don't want to prevent you from going to her blog and reading the announcement or from finishing this menu but I can say this: I AM BOTH FIRED UP AND HAVE GOOSE BUMPS AT THE SAME TIME.  What an amazing announcement and I am so happy to have gotten the opportunity to connect with Katie via blogs and twitter.  Katie - You are awesome. Katie - I hope you enjoy this menu and laugh at how I put this together for you. 

Breakfast - Football French Toast

Ingredients: 2 slices Ener-G Brown Rice Bread, 1/4c HoneyMilk, 1 flax egg (1Tbs ground flax seed, 2-3 Tbs warm water), 2tsp cinnamon, 2Tbs Cherry Preserves, Choice of Fruit, 1tbs olive oil, Agave Nectar/Maple Syrup/Honey Servings: 1 Directions:

  1. Whisk HoneyMilk, Flax Egg and Cinnamon
  2. Dip bread into mixture and coat on both sides
  3. Heat olive oil and then add both slices of coated bread
  4. Cook on both sides until golden brown
  5. Serve with side of fruit and topped with cherry preserve and sweetner

AM Snack - Hoodie Hash Brown Omlette Cupcakes

Ingredients: 6 eggs, 4 asparagus spears (chopped), 1/4c mushrooms (chopped), 1/4c carrots (shredded), 1/4c onion (diced), 1 jalapeno (seeded and diced),  1/4c mozzarella cheese, 1 sweet potato Servings: 4-5 Directions:

  1. Preheat oven to 375*.
  2. Peel the sweet potato and then grate into a bowl.
  3. In a separate bowl whisk the eggs and then add in all vegetables and combine well.
  4. Spray 9 muffin slots with cooking spray.
  5. Place the grated sweet potato into the muffin tin evenly in all 9 cups.
  6. Pour egg mixture in each muffin tin until just to the top of the pan.
  7. Set in oven and bake until eggs set (approximately 20-25 minutes)
  8. Allow to cool a bit before removing.
  9. Serve 2-3 with tabasco sauce.

Lunch - Grilled Cheese

Ingredients: 2 slices ezekiel bread (thawed), 2 slices vegan cheese (swiss), 2 slices of roma tomato, 4 pieces of tempeh bacon (recipe here), 1Tbs Earth Balance Buttery Spread Servings: 1 Directions:

  1. Place a bit of the Earth Balance spread in the four corners of one slice of bread and place butter side down in pan and turn on heat.
  2. Place one slice of cheese, topped with tomato and tempeh bacon then other slice of cheese.
  3. Place the remainder of the Earth Balance spread on the other slice of bread (in the four corners) and top with butter side up.
  4. Once the bottom slice is golden brown flip over and cook on 2nd side (approximately 5 mintues) until golden brown.
  5. Remove from pan and slice in half to serve.

PM Snack - Dirt Pudding (recipe courtesy of

Ingredients: 1 pkg Oreo cookies (crushed), 1 bottle HoneyMilk Vanilla, 1pkg chocolate instant pudding mix, 8oz cool whip topping (thawed) Servings: Directions:  

  1. Put cookies into a sealable bag and close tightly.
  2. Using a rolling pin, roll and crush the cookies until crumbly. Set aside.
  3. Pour the milk and chocolate instant pudding mix into a large bowl.
  4. Whisk well until all of the pudding mix is dissolved.
  5. Let stand 5 minutes.
  6. Add the Cool Whip and 1/2 of the crushed cookies.
  7. Stir until well blended.
  8. Place a large spoonful of crushed cookies into the bottoms of the plastic cups.
  9. Add the pudding mixture on top of that until the cups are 3/4 full.
  10. Add 1 large gummy worm so that it is half in the cup and half hanging out of the cup.
  11. Spoon in more crushed cookie around the worm to hold it in place.
  12. Can top with Cool Whip if desired.
  13. Serve chilled.

Dinner - Penne Vodka Without Cream

Ingredients: 8oz Einkorn Penne, 1 15oz can diced tomatoes, 1 8oz can tomato paste, 1 pinch crushed red pepper, 1 container plain greek yogurt, grated parmesan cheese, 2oz vodka Servings: Directions:

  1. Bring pot of water to boil and add in einkorn pasta and cook for 13 minutes.
  2. In a pan heat up 1Tbs olive oil and add in diced tomatoes and tomato paste.
  3. Sprinkle in Italian Seasonings and allow to cook water out.
  4. Once water begins to cook out add in vodka and cook down to remove the alcohol.  If doing over an open flame remove from stove top and add vodka then place back so as to avoid flames.
  5. Once vodka has cooked down add in greek yogurt and combine well.
  6. Sprinkle in crushed red pepper and allow to simmer but not boil.
  7. After pasta is done cooking, strain and add directly to sauce.
  8. Plate and serve with parmesan sprinkled on top (feel free to add basil as well.)
Katie - I hope this menu is something that would knock your socks off.  I truly enjoy reading your posts and your tweets.  It is a day of laughter every time I come across your words.  Keep being you.  Now, your one task is to nominate a blogger for the next menu.
Published in Athlete's Plate
Friday, 08 July 2011 14:27

My Athlete's Plate

Yesterday the Athlete's Plate went on hiatus but I had asked a question about what type of pizza I should make for my date night with Karen.  The winner was Kale and Mozzarella,which I discovered from this recipe on Marcus Samuelsson's site. After putting together the post from yesterday I had the idea that I should actually take pictures of what I ate during the day and create my own personal Athlete's Plate to share with you. Please keep in mind my training load when looking at what I am eating.  If you are training less or more than I am then adjustments to your diet will need to be made.  This menu may be too little or too much in terms of the carbs you need to keep your energy up. To help you understand a little bit more I will provide you with my training from yesterday and what I did leading up to yesterday's meals: Yesterday consisted of 3450y swimming in 1 hour and 16 minutes.  That was followed by 1 hour on the trainer with 35 minutes steady and then a 10k Time Trial with 2 miles of recovery.  A fast transition and off for a 20 minute run at 10K pace (7:40/mile.) Including yesterday's training this week I have logged 10 hours and 46 minutes of work.  This time includes 9200y swimming in 3 hours 22 min; 76.26 miles on the bike in 4 hours 18 minutes and 16.41 miles running in 2 hours 20 minutes.  Toss in 45 minutes of strength and core work and you have my week to date (Mon-Thurs.) I hope you enjoy my menu and should you have any questions do not hesitate to ask me. 

Pre-Workout Breakfast - Brown Rice Cakes and Coffee

Ingredients: 2 Lundberg Brown Rice Cakes, 1Tbs Nutella, 1 medium banana, 8 oz black coffee Servings: 1 Directions:

  1. Spread nutella on the rice cakes
  2. Slice banana thinly and place on top of nutella (eat the remaining banana since there will be more after slicing)

Post-Workout Breakfast - Chocolate Raspberry Filled Pancake Cupcakes

Ingredients: 1 cup bisquick, 1Tbs cocoa powder, 2Tbs crunchy peanut butter, 2Tbs walnuts (chopped), 1 medium banana, 1 egg, 1c almond milk, 3Tbs Raspberry preserve
Servings: 3 (makes 6 pancake cupcakes)
  1. Preheat oven to 350*
  2. Line muffin pan with cupcake foil or spray with cooking spray and set aside.
  3. In large bowl mash banana and then mix in peanut butter.
  4. In same bowl add bisquick, eggs and milk and combine well.
  5. Once combined add in walnuts and stir again.
  6. Fill up 6 spots about 1/4 of the way.
  7. Add in 1/2Tbs raspberry preserve to each.
  8. Top off the pancake cupcakes with remainder of batter.
  9. Bake in oven for 15-17 minutes.
  10. Serve with an orange and a little agave nectar on the pancake cupcakes.

Lunch - Mexican Egg Sandwich

Ingredients: 1 egg, 1 artisan flatbread, avocado/tomatillo spread (recipe at bottom), mozzarella cheese, 1 roma tomato, tempeh bacon (recipe at bottom)
Servings: 1
  1. Toast the flatbread and then spread the avocado/tomatillo mixture on both sides.
  2. Add cheese (will melt a bit from heat of bread) then top with tomatoes.
  3. In pan heat up 1Tbs olive oil and cook tempeh until slightly charred on both sides.
  4. In same pan cook egg to your desired consistency
  5. Top the tomatoes with tempeh bacon and fried egg.
  6. Fold in half and enjoy a great tasting sandwich.

PM Snack - Banana and Strawberry Chocolate Hazelnut Spread Sandwich

Ingredients: 2 slices Ezekiel bread, 1Tbs chocolate hazelnut spread, 1 medium banana, 4 strawbrerries
 Servings: 1
  1. Toast the Ezekiel bread until it is very crunchy.  I toast mine on the highest setting and then again at a lower setting for toast perfection.
  2. Spread the chocolate hazelnut on each piece of bread.
  3. Slice the fruit thinly and place on top of each piece of bread and then combine.
  4. Remaining fruit should be sliced on the plate and enjoyed as well.

Dinner - Homemade Pizza (Kale/Mozzarella and Fig/Gorgonzola/Walnut/Arugula)

Ingredients: 1 pkg of Bob's Red Mill Pizza Crust (follow directions), 1 bunch of Kale, 5 slices of Buffalo Mozzarella, 1 roma tomato, 1 bunch of arugula, 5 fresh figs, 1/4c Gorgonzola Cheese, 2Tbs crushed walnuts, 2Tbs honey)
Servings: 4 (makes 8 slices)
  1. Follow the instructions on the package for Bob's Red Mill pizza crust but here is my trick. (I used the entire package with 1/2 as the base of the pizza and the other 1/2 as the crust.)
  2. After you have made the dough and created the pizza bake for 10 minutes so that you see the dough rise and start to turn golden brown.
  3. Remove from oven and spray the dough with cooking spray including the crust.
  4. Add toppings and then put back in oven.
  5. Bake for 12-15 minutes until cheese is completely melted and almost disappears.
  6. Remove from oven and with a pizza cutter slice into 8 pieces.
Avocado/Tomatillo Spread:
In blender add 2 ripe medium avocados 1/2c of salsa verde (or 6 tomatillos), 2 chipotle peppers in adobo sauce (seeded.)  Blend until well combined and spoon into a glass container and refrigerate for an hour or two to allow flavors to meld.  Use this spread on everything.
Tempeh Bacon:
Slice one package of tempeh thinly and add to a medium bowl.  In same bowl add 1/2c liquid smoke (choose your favorite smoky flavor), 2Tbs soy sauce, 3Tbs Worcestershire sauce, 1tsp dried oregano, 1tsp dried sage, 1tsp dried thyme, 1tsp garlic powder.  Combine well then cover  and place in fridge to allow to marinate for at least 3 hours.
This is what I consumed yesterday and felt great all day long in terms of hunger.  I never had hunger pains and no desires for anything sweet as I covered that with the fruit throughout the day.
So What Did Your Eating Day Look Like?
What Do You Typically Eat On A Training Day?
Do You Adjust Your Food Intake Depending On Your Training Load?
Published in Athlete's Plate
Thursday, 23 June 2011 12:18

Athlete's Plate - June 23, 2011

Today's nominee is somebody that I have a lot of respect for.  I have exchanged a number of emails with this person prior to the nomination so I was excited when Allison sent me the email.  This blogger is fast, and I mean fast.  He has qualified for Boston and I believe he can go faster because he works at his craft.  He does not take his ability for granted and keeps working at it and I admire that. This week's Athlete's Plate is in honor of Jim Weatherly of 50 after 40.

Breakfast #1 (Pre-Workout) - The Natural Peanut Butter and Rice Cakes

 Ingredients: 1  brown rice cake, 1tbs peanut butter, 1/2 medium banana (sliced) Servings: 1 Directions:

  1. Spread peanut butter on top of rice cake
  2. Slice banana on top
  3. Serve with 4oz of coffee and a glass of orange juice


Breakfast #2 (post-workout) - The Sandlot Scrambled Eggs

 Ingredients: 2 eggs, 1/4c  red onion (chopped), 1/4c mushrooms (chopped), 1/4c green bell pepper (chopped), 3oz feta cheese, 1 slice Sesame Ezekiel Bread (toasted) Servings: 1 Directions:

  1. Heat non-stick pan with cooking spray
  2. Whisk eggs while pan heats
  3. Drop eggs into pan.  After they begin to set a bit add in vegetables.
  4. Cook for 2 more minutes and add in feta cheese.
  5. Serve with toast, decaf and water

AM Snack - Moneyball Broccoli Salad

 Ingredients: 1c Broccoli Florets (steamed), 1/4c slivered almonds, 1/4c red onion (sliced thin), 1/2 medium orange (segments), Juice from the orange
Servings: 1
  1. Steam or Blanch the broccoli to your desired crunchiness (don't let it get too soft thought)
  2. In a medium bowl combine all the ingredients and lightly toss

Lunch - Field of Dreams Dumplings

Ingredients: 6 wonton wrappers, 1/2c red bell pepper (diced), 1/2c red onion (diced), 1/2c black beans (rinsed and drained)
Servings: 1
  1. In heated pan cook vegetables and beans and set aside to cool.
  2. Layout wonton wrappers and place vegetable mix in the center.
  3. Fold wrapper together and with a touch of water seal the wonton.
  4. Place wonton in steamer and steam for 10 minutes.
  5. Heat 1tbs of olive oil in pan and cook wonton to a crispy exterior.

PM Snack - Tommy Boy 'Tortilla' Chips and Guacamole

Ingredients: 2 whole wheat pitas, 1 avocado, 2 medium tomatillos, 2 chipotle peppers in adobo (seeded), 1/2c red onion (chopped), 1/2c cherry tomatoes (quartered), juice of one lime juice
Servings: 1
  1. Pre-heat oven to 400*
  2. Cut pita into triangles (like tortilla chips) and place on baking dish
  3. Spray pita wedges with cooking spray and place into oven to bake for 10-15 minutes.
  4. In a blender add avocado, tomatillos, chipotle blenders and blend
  5. In a medium bowl fold the lime juice, onion and tomato into the avocado mixture
  6. Remove chips from oven and serve with guacamole on the side

Dinner - Be Great Today Tortellini

 Ingredients: 3/4c tortellini, Bunch of Spinach, 1/2c almonds, Olive Oil, 1/2c cherry tomatoes (quartered)
Servings: 1
  1. Bring water to a boil and cook tortellini per package instructions
  2. In a blender add spinach and almonds and blend while drizzling in olive oil.  Blend until your favorite consistency.
  3. In bowl add tortellini and pesto, then fold in cherry tomatoes.
  Jim - I hope you enjoy this vegetarian menu and that it hit on all your favorite items.




Published in Athlete's Plate
Thursday, 02 June 2011 13:22

Athlete's Plate - June 2, 2011

   The Athlete's Plate is getting a facelift.  Rita Barry of Fitblogger has created a new logo for the Athlete's Plate and I am excited about it.  So take a look above and get a glimpse of the last time you will see that old logo, then look down and check out our new logo.  It will be resized to be larger but I think it captures the essence of this site with the swim, bike, run on top of the plate.  Perfection.  By the way, Rita also designed our Team Angels and Ninjas logo so please visit her site and also find her on Twitter and thank her from CTER for the wonderful work she has done.  This weeks featured blogger is Barbie from Trying A Tri.  I had come across Barbara's blog a while back but lost touch with it for one reason or another so when Summer Bailey (by the way finished 1st in her AG in her first Olympic Triathlon) nominated Barbara I was excited to go back and catch up.  Well in such a small amount of time Barbara has really advanced her triathlon career.  Last I had read she was doing sprints and really just training.  As I caught up this week I found out that she has since raced an Olympic Distance and her first Half-Ironman.  If that weren't enough her second HIM is in less than 2.5 months.  Barbara is getting faster from her training as well and I am excited about her progress.  It is great to see improvement from people, but especially good people like her.  And the one thing you will notice when you go to her site is that she is always smiling and for me that is worth the time it takes to click on the link.  Anybody who is always smiling is awesome in my book.  Barbie I hope you enjoy your menu.  

Breakfast: Flash Point French Toast

 Ingredients: 2 slices whole wheat bread, 1/4c HoneyMilk, 1 egg, 2tsp cinnamon, 2Tbs Cherry Preserves, Choice of Fruit, 1tbs olive oil, Agave Nectar/Maple Syrup/Honey Servings: 1 Directions:

  1. Whisk HoneyMilk, Egg and Cinnamon
  2. Dip bread into mixture and coat on both sides
  3. Heat olive oil and then add both slices of coated bread
  4. Cook on both sides until golden brown
  5. Serve with side of fruit and topped with cherry preserve and sweetner




AM Snack: Chrissie Wellington Rice Cakes

Ingredients: 3 plain rice cakes, 1.5 Tbs of Nut Butter, 1.5 Tbs of Honey Servings: 1 Directions:

  1. Spread Nut Butter and Honey over each rice cake
  2. Serve with almond milk







Lunch: Tempeh Wrap with Salt and Vinegar Chips

Ingredients: Tempeh, 1/2c Spinach, 1/4c Red Onion (chopped), 1/4c Mushroom (chopped), Whole Grain Mustard, Whole Wheat Tortilla Wrap, 1 small sweet potato sliced thin, sea salt, white vinegar Servings: 1 Directions:

  1. Preheat oven to 375*
  2. Place sweet potato on baking dish and spray with cooking spray.  Sprinkle on sea salt.
  3. Place in oven to bake until golden brown.  Approximately 15 minutes.
  4. While chips bake crumble tempeh and soak in water for 15 minutes.
  5. Remove chips from oven and let sit to cool down
  6. Drain tempeh from water and dry out with paper towel
  7. Spoon tempeh into bowl
  8. Add chopped onion and mushroom and mix.
  9. Place mustard in center of wrap and then top with tempeh mixture
  10. Fold in sides of wrap and then roll over to create a tight wrap.
  11. With a serated knife cut in half and then serve with sweet potato chips after sprinkling chips with vinegar


PM Snack:  Avocado Spread on Sprout Bread topped with Egg

(adapted from recipe from Linda Wagner)

Ingredients: 1/4 to 1/2 avocado diced, sea salt, ground black pepper, 1 slice toasted ezekiel sprout bread, 1 egg, hot sauce Servings: 1 Directions:

  1. Toast Ezekiel Bread right from Freezer
  2. While bread is toasting, split avocado in half and then cut flesh inside of shell.
  3. Once toast is done, scoop out flesh of avocado
  4. Top with sea salt, ground black pepper and hot sauce to taste
  5. Cook egg sunnyside up (that means loose yolk)
  6. Place egg on top
  7. Cut into the egg and let the yolk run all over the avocado for extra creamy goodness

I found this recipe on Marcus Samuelsson’s website and have made it 3-4x and it gets better every time.  This time I added an egg on top for extra protein.  Thank you Linda Wagner for this recipe.  

Dinner - Chinese/Italian Eggplant Cannondale Calzones

Ingredients: 3 egg roll wrappers, 15oz can diced tomatoes, 4oz tomato paste, 4 cloves garlic minced, Italian Seasonings, 2 1/2” thick slice Eggplant, Cooking Spray, 1Tbs Olive Oil, Asiago Cheese Servings: 1 Directions:

  1. Preheat oven to 425*
  2. Heat olive oil in pan over medium-high heat.  Once to temp add in garlic and cook for 3 minutes but be careful not to burn garlic.
  3. Add diced tomato and cook for 3-5 minutes then add in tomato paste and combine until smooth.
  4. Cook for 10-15 minutes.
  5. While sauce is cooking down slice eggplant circle into strips.
  6. Place eggroll wrapper in front of you so it looks like a diamond.
  7. Place eggplant strips into each wrapper at the bottom of the diamond
  8. Top with red sauce and then asiago cheese (you can use mozzerella or parmesan)
  9. Roll wrapper over and then pull tight.
  10. Fold in sides and then roll over toward the other end of the diamond.
  11. Dot the edge with water to create a seal when finished rolling over.
  12. Place on silpat on baking dish (if you don’t have a silpat then spray baking dish)
  13. Place in oven at the top and cook until golden brown
  14. Serve with a side salad or on its own.

  Barbara I hope you enjoy this menu and that you enjoy the meals after you make them.  It was great catching up and having the opportunity to exchange Facebook emails as well.  Thank you for the nomination already as well.



Published in Athlete's Plate
Thursday, 09 June 2011 13:32

Athlete's Plate - June 9, 2011

Our new logo is still being worked on so that it can be shown bigger than the size you saw last week.


This week I am happy to present an Athlete's Plate to somebody who has his priorities in order, from my perspective.  This blogger, nominated by Barbie, is a runner who practices yoga.  He is also into kayaking and camping, but it doesn't end there.  He is a recycler, gardener, energy conserver plus he likes espresso.  I was very impressed when I was going through his site because everything that is preached he practices.  Not only does he practice it but he is passionate about it as well and I find that invigorating.

The blogger I am talking about is Vern Myers and he runs the blog Running Green.  We can all take a lesson from Vern and apply one of his concepts to our life and help to make it a better place for our children's children.


Breakfast - Camping Cakes

Ingredients: 3/4c Soy Flour, 3/4c Brown Rice Flour, 1 banana (smashed), 1/2c HoneyMilk (vanilla or honey flavored), 1 flax egg, 2tsp baking powder, 1tbs baking soda, 1/4c pecans (chopped), 1/4c dried cranberries Servings: 8 pancakes 

  1. Combine flours, baking powder and baking soda in a bowl.
  2. In separate bowl combine milk, banana and flax egg.
  3. Add wet to dry and fold in pecans and cranberries.
  4. Heat up griddle and apply some cooking spray.
  5. Using a 1/4c measuring cup pour batter onto griddle.
  6. Once pancakes begin to bubble wait a few more minutes and then flip over.





AM Snack - Gardening Granola Bar

recipe from

Ingredients: 2 cups quick-cooking oats, 1 cup old-fashioned oats, 1/2 cup pumpkin seeds, 1/2 cup slivered almonds, 1 cup mixed nuts, 1 cup dried cranberries, 1 (14 ounce) can sweetened condensed milk Servings: 24 Directions:

  1. Preheat an oven to 350 degrees F (175 degrees C). Line a 13x9-inch pan with lightly-greased parchment paper; an inch or so of parchment paper should stick up on 2 sides to form lifting handles.
  2. Mix the quick-cooking oats, old-fashioned oats, pumpkin seeds, almonds, mixed nuts, cranberries, and sweetened condensed milk together in a bowl; spread into the prepared pan, evenly pressing into the corners and out to the sides.
  3. Bake in the preheated oven until the edges are golden brown, 20-25 minutes, using slightly less time for chewier bars and slightly more time for crunchier bars.
  4. Allow the the bars cool for 5 minutes in the pan before using the parchment paper to lift them from the pan. Use a sharp knife to cut into bars. Let the bars cool completely and store in an airtight container.


Lunch - Guitar Gazpacho

 Ingredients: 2 cups watermelon, 2 cups orange juice, 2 tablespoons extra-virgin olive oil, 1 seedless cucumber (diced), 1 small yellow bell pepper, (seeded and diced), 1 small red onion (diced), 2 medium garlic cloves (minced), 1 small jalapeno pepper, (seeded and minced), 3 tablespoons fresh lime juice, 2 tablespoons chopped fresh parsley, basil or cilantro, Salt and freshly ground black pepper Servings: 6 Directions:

  1. Process 1/2 cup of watermelon, along with the orange juice and oil, in a blender or food processor until pureed.
  2. Transfer to a medium bowl, along with remaining ingredients.
  3. Season with salt and pepper to taste.
  4. Refrigerate until ready to serve. (the longer it sits the more the flavors meld)


PM Snack - Espresso Brownies

Ingredients: 1c canned black beans (drained and rinsed), 1/2c turbinado, 3tbs canola oil, 4tbs unsweetened cocoa powder, 1 ripe banana, 2 tbs espresso, 2 tsp pure vanilla extract, 1/2 c soy flour, 2 tsp baking powder, 1/8 tsp salt, 3/4 c semi-sweet chocolate chips, 1/2 c walnut pieces Servings - 16 Directions:

  1. Preheat oven to 350 degrees.  Grease 8″ square baking pan and set aside.
  2. In a food processor, combine black beans, sugar and oil, and blend until smooth.  Add the banana, espresso, and vanilla and blend until smooth.
  3. Scrape the mixture into a large mixing bowl.  Add the flour, baking powder and salt and mix until smooth.  Stir in the chocolate chips and walnut pieces.
  4. Scrape the batter into the prepared pan.  Bake until a toothpick inserted into the center comes out clean (25 to 30 minutes.)  Let cool completely in the pan on a wire rack, then refrigerate for several hours before cutting into squares.


Dinner - Stuffed Greek Yoga Yam

Ingredients: 1 yam, bunch of spinach, 2 pepperoncinis (chopped), 1/4c feta cheese, 1/8c kalamata olives (pitted and chopped), 1/4c red onion, 1/4c cucumber (chopped), 1Tbs olive oil Servings: 1 Directions:

  1. Preheat oven to 350*.
  2. Poke holes in yam with fork and place in center of oven and bake until slightly soft.
  3. In a heated nonstick pan saute spinach in 1tbs olive oil until wilted.
  4. After spinach is wilted put in a bowl and combine with remaining ingredients and set aside.
  5. Scoop out the meat of the yam and combine with other ingredients.
  6. Place stuffing back into shell and serve with Naan.
Published in Athlete's Plate
Thursday, 05 May 2011 13:37

Athlete's Plate - May 5, 2011

am super excited to bring today's Athlete's Plate to you because of who it is for.  This athlete, and yes she is an athlete, is a source of true inspiration for me.  Her blog was one of the first for me to read.  I have to admit I was a tad intimidated at first.  You see when you open her site the music just starts blaring and pumping and my heart rate soared to Zone 3 immediately.  Then you start reading that she stop counting her marathons after 30 or so.  You continue to read and she decided in December of 2009 that she was doing an Ironman, and began the journey on January 4th 2010.  That is just awesome (that is another hint) to lay down a goal and start immediately when others are still trying to figure out their new year's resolution. All along the way I have read her stories of training and living.  Her race reports and have placed her on my shoulder during long rides and run as a source of 'don't you even think of giving up' motivation.  She is an angel, and yet a ninja at the same time.  She takes no prisoners and doesn't believe that men stand a chance against her on the bike (I tend to agree.)  She is THE MOST INTERESTING WOMAN IN THE WORLD....I'm sorry the Dos Equis commercial came on (it is Cinco De Mayo) and threw me off. Without anymore hype I present to you the Athlete's Plate for KC of 140.6 miles.....of Awesome!!!!!   

Breakfast - Mexican Egg Whites with KONA Coffee

Ingredients: 4 egg whites, 1/4c of Salsa Verde, 1/4c black beans (drained and rinsed), sliced avocado, 2 corn tortillas, 1Tbs olive oil, KONA Coffee Servings: 1 Nutritional Information: 427 calories, 20g Fat, 42g Carbs, 10g Fiber, 23g Protein Directions:

  1. Heat 1Tbs of olive oil in non-stick pan.
  2. Separate  egg whites from yolks (or just buy a carton of egg whites) and pour into heated pan.
  3. As eggs begin to settle add in salsa verde and black beans and scramble (at this point I would add tabasco or your favorite hot sauce)
  4. Wrap corn tortillas in damp paper towel and heat in microwave for 15 seconds
  5. Once eggs are to your desired consistency pour onto warm tortillas
  6. Layer sliced avocado on top of eggs and wrap.
  7. Eat with a cup of hot KONA coffee.


140.6 Miles to Awesome Apple Granola Bar

Recipe from OneHungryMess on (recipe called for a dehydrator and I adjusted for oven baking)

Ingredients: 3 medium apples, cored & shredded (or pulsed in a food processor), 1 cup raw almonds, 1/4 cup raisins, 6 dates, chopped, 1/4 cup maple syrup or agave, 2 teaspoons cinnamon, 1 teaspoon nutmeg, 1/2 teaspoon cardamom, 1/4 teaspoon sea salt

Servings: 8-10

Nutritional Information: 185calories, 10g Fat, 22g Carbs, 4g Fiber, 4g Protein


  1. Preheat oven to 350*
  2. Grind the almonds in a food processor just before it reaches an almond meal consistency, leaving some small pieces.
  3. Transfer to a bowl and add the remaining ingredients.
  4. Stir until well combined.
  5. Place the mix into a slightly greased baking pan.
  6. Place pan in oven for 12-15 minutes or until sides are browned
  7. Remove and allow to cool then cut into shapes.


Lunch - Flat'bread'Wood'Fire Grilled' Park Pizza

Ingredients: 1 pkg of Tandori Whole Wheat Naan Bread, 1/2c low-fat ricotta cheese, 1 egg, 1/2c chopped spinach, 1 roma tomato sliced thin, 1/4c shredded asiago cheese [caption id="attachment_2070" align="alignright" width="300" Servings: 2 Nutritional Information: 476 calories, 22g Fat, 49g Carbs, 6g Fiber, 25g Protein Directions:

  1. Preheat oven to 425* and begin by placing pizza stone in oven before it begins to preheat.  No Pizza stone?  Use a baking dish but do not put in oven during pre-heat.
  2. Place ricotta in bowl and whisk with egg.
  3. Add spinach to ricotta and mix to well combined.
  4. Spread ricotta/spinach mixture on Naan bread.
  5. Add tomatoes on top.
  6. Cover with shredded asiago cheese
  7. Place in oven for 12-15 minutes until crust is ultra crispy (New York Style)
  8. Remove from oven and cut into pieces.

Make this the night before and re-heat in oven for lunch or eat cold.  Who doesn't love cold pizza?  

PM Snack - Tampa Bay Lightning Fast Liquid Snack

[caption id="attachment_2073" align="alignright" width="275" caption="Click here for source"][/caption] Ingredients: 1/2c spinach, 5oz Plain Greek Yogurt, 1/4c frozen blueberries, 1 medium banana, 1/4c frozen strawberries, 1Tbs almond butter, 1Tbs Flax meal Servings: 1 Nutritional Information: 439 calories, 11g Fat, 53g Carbs, 9g Fiber, 23g Protein Directions:

  1. Place all ingredients in a blender and combine to your desired consistency


Dinner - Thor Tempeh Tacos w Mandy Q Roo Red Beans & Rice

Ingredients: 6 oz tempeh (crumbled), 1 jalapeno (seeded and chopped), 1/4c red onion (chopped), 15oz can red kidney 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, 2c brown rice [caption id="attachment_2074" align="alignright" width="320" caption="Click Here for Source"][/caption] Servings: 12 (nutritional information based on 2 tacos, 1/2c rice) Nutritional Information: 399 Calories, 8g Fat, 69g Carbs, 10g Fiber, 14g Protein Directions: 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. While Tempeh is cooking place 1 cup of rice into pot with 4c of water.  Bring water to boil, then reduce to simmer until all water is absorbed.
  3. In a separate pan heat 1Tbs olive oil then add in red kidney bean and add water to barely cover.  Cook over medium-low heat.
  4. Addzucchini, red onions, jalapeno, chipotle peppers and spices and cook for 5-7 minutes or until zucchini and onions start to soften
  5. Add in salsa verde and cook until sauce thickens
  6. Place tortillas in a damp paper towel and place in microwave for 15-20 seconds to soften
  7. Place spinach on tortilla along with slices of avocado
  8. Pour mixture onto spinach and top with cheese
  9. Add your favorite hot sauce to the tacos
  10. Serve with side of beans and rice

  Nutritional Information: 1916 calories, 71g Fat, 236g Carbs, 39g Fiber, 89g Protein Nutritional Breakdown for Endurance Athletes: 42% Carbs, 22.5% Protein, 36% Fat This menu is a little high in fat and low in carbs.  You can remove the almond butter from the smoothie as well as the asiago cheese from the pizza and that will lower the fat and increase the % carbs since they are high in fat but don't present a lot of carbs. KC - I hope this recipe represents you.  You are a true inspiration and motivation to all of us age groupers so keep doing what you do.


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

CTER Launches It's TV Channel

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