Thursday, 01 November 2012 15:22

Fig Week Is Here

Fig week is here and this is one of those items I can get behind unlike National Deep Fried Oreo Day or National Stick A Hot Needle In Your Eye Day.  Figs are a wonderful flower and even if you cannot get them fresh they are just as tasty dried.  I enjoy using the dried fig to make a homemade version of Fig Bars, but when it comes to having them fresh they cannot be beat.  Similar to the pluot in terms of 'gotta have' for me is the fresh fig but probably because they seem so hard to come by. A quick understanding of figs beyond the taste will show you why you should eat more of these flowers.  They are a good source of calcium, fiber, iron, potassium and anti-oxidants.  Like most plant-based ingredients, figs are low in calories and nutrient dense.  Their unique taste allows them to be used in a variety of ways.  I have used them to make Date and Fig Bread which was the inspiration for the recipe I am going to provide you below. So, in honor of Fig Week here is a simple meal that can be eaten for breakfast or an early lunch that is great for you and easy to make.

Fig and Date Quinoa Porridge

Ingredients:  1/2c Quinoa, 1c water, 1/4c coconut milk, 4 dried figs (2 fresh figs), 2 pitted Medjool dates, 1 Tbsp cinnamon, 1 tsp vanilla extract, 1 Tbsp Chia Seeds

  • Optional Items: Raisins, Slivered Almonds, Dried Fruit

Nutritional Information: 450 calories, 88g Carbs, 8g Fat, 8g Protein Directions:

  • Toast quinoa in a bot for a few minutes then add in water.
  • Bring liquid to a boil and then reduce heat to simmer
  • While the liquid is being absorbed chop the figs and the dates.
  • After the quinoa begins to puff up a bit  add in the figs, dates, cinnamon, vanilla, chia seeds and coconut milk.
  • Stir to combine all ingredients and then remove from heat and serve in a bowl.

This is a great way to start the day or to have something to enjoy on a cool fall/winter day.

How Do You Incorporate Figs Into Your Diet?

Published in Breakfast Recipes
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)

Directions:

  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.

WHAT'S YOUR FAVORITE WAY TO EAT QUINOA?

DO YOU EAT QUINOA OR HAVE YOU EVER TRIED QUINOA?

Published in Lunch Recipes
Thursday, 09 August 2012 18:34

Awesome Eats.....Take Two

Awesome eats debuted one week ago and in that time I have gone on a streak.  I am streaking on waffles.  I have made or consumed waffles everyday since Sunday.  That is correct.  I have had waffles as a meal for 5 straight days.  I have scarfed them down in the morning, at lunch and for dinner.  I am in the process of planning to make some savory waffles tomorrow for dinner.  Thanks to some people on Twitter (@distchocolic and @fatfluential) I will be dining on spinach and sun-dried tomato waffles tomorrow.  I am going to boil the spinach and then chop it up with the sun-dried tomatoes and add to my batter. I am going to continue this streak as long as I keep getting inspired so send your thoughts in.  For example. today while eating my honey and cinnamon sauteed peaches and nectarine waffles I saw Chef Michael Chiarello on Cooking Channel whipping up white bean waffles and topping them with a baked egg and asparagus.  Ummm.....yes please!  I don't have white beans but I do have chickpeas.  I don't have asparagus but I do have broccoli and mushrooms.  There you go a baked egg on top of chickpea waffles with roasted broccoli and mushrooms over the top. Without further ado here are the pics of the waffles from the streak along with a photo montage of my awesome eats from this past week.  As always, if you would like a recipe please contact me and I'll get it to you right away. [gallery link="file" orderby="rand"]   [flagallery gid=23 name=Gallery]   Thank you for reading and please send in your ideas.

Published in Athlete's Plate
Wednesday, 25 July 2012 14:22

Mexican Waffles - Part Of Eats Week3

Mexican Waffles?  What could that be?  Well, I'm here to tell you that it could possibly be the best breakfast food I have ever made.  There was sweet and spicy.  There was cool and heat.  Then of course there was the fact that is was perfect for a recovery meal. As you know I love breakfast food and it doesn't matter what time of the day I eat it, as it always tastes great.  After seeing the show The Best Thing I Ever Ate I was inspired to make these waffles, but I couldn't make them in the middle of the week because it had to be a treat.  The day came when on Saturday I had a 3.5 hour ride and 20 minute race pace run.  I was so excited about these waffles that I set a PR on my 60 mile course by getting it done in 3h12m.  Normally I would have kept going for the remaining 18 minutes but the waffles were calling my name.  I got the run done and then practically raced home to get going on the waffles.  It was perfect. Here is the recipe for the Mexican Waffles: Ingredients: 1/2c Grapevine Grains Pancake Mix (click on the link to order and enter CTER for a 10% discount), 1 ear roasted corn on the cob, 1/4c black beans (drained and rinsed), 0.5c water, 1 medium tomato (sliced), 2 thin slices red onion, 50g cucumber, 1 small avocado, 1 small jalapeno, bunch cilantro, 1c water Nutritional Information: 381 calories, 75g Carbs, 4g Fat, 14g Protein Directions:

  1. Preaheat oven to 405* and place corn in oven while still in husk.  Allow to roast for approximately 20 minutes.
  2. In food processor combine cucumber, avocado, jalapeno and water and combine until it forms a loose soup.
  3. In a separate bowl combine mix with black beans and let sit until corn is done cooking.
  4. Toward end of 20 minutes of corn roasting turn on waffle iron and allow to pre-heat.
  5. Remove corn from oven and slice kernels from the cob and add approximately 1/2 of the kernels to the batter.
  6. Once mix with beans and corn is well combined.
  7. Pour batter onto waffle iron and allow to cook per manufacturer's directions.
  8. While waffles are cooking assemble platter by adding sliced tomato and red onion alternatively while adding corn and 1 Tbsp of avocado soup over top.
  9. After waffles are cooked place on plate and sprinkle another 1 Tbsp of the avocado soup over top of the waffles.
  10. Serve with a cup of hot coffee or tea and orange juice.  If it's late enough in the day serve with Corona.
 
Published in Breakfast Recipes
Thursday, 25 October 2012 11:44

Homemade Granola

I am re-posting this recipe as I am about to embark on making some more homemade granola as my stash has run out.  In the throws of peak training for Ironman Arizona and I have become a bottom-less pit so this will be terrific to have around as a healthy alternative to wanting to consume the entire pantry every night.  Enjoy!

====================

Homemade granola is not difficult to make but when you can buy it for relatively cheap you just pick up a box or package.  It is my version of convenience food.  That is until yesterday.  I was at Sprout’s and needed to get some cereal for the Big Bowl I have been eating and I was staring at the granola.  I typically have a bowl of granola with coconut milk the day before a race and the day of the race and have been using Nature’s Path.

While thinking about making a purchase I wanted to check out the ingredients.  What I noticed immediately was that calories from fat represented 30% of the overall calories and was somewhat shocked.  Then I was really taken aback when I noticed that Palm Oil was the third ingredient listed.  Why would granola need any oil I thought.  Shouldn’t granola be rolled oats, nuts, dried fruit and maybe some honey?  Where does the oil come from?  Then I picked up a bag of Bob’s Red Mill Granola and the same thing was on the package.  The package of the blueberry granola showed a much better product but I thought that I could just make my own and I did.

As it turned out it is much better than any granola I have ever purchased.  I know everything that went into it and I want to share it with you.  Here is my recipe for my homemade granola.

BAHA’S HOMEMADE GRANOLA

Ingredients: 3 cups Grapevine Grains Rolled Oats (use CTER for a 10% discount), 1/4c Peanut pieces, 1/4c Walnut pieces, 1/4c Almond pieces, 1/4c Pumpkin Seeds, 1/4c Sunflower Seeds, 3 Tbsp Molasses, 3 Tbps Honey, 3 Tbsp Peanut/Almond Butter (homemade), 3 Tbsp Dried Blueberries, 3 Tbsp Raisins, 3 Tbsp Chopped Figs, 3 Tbsp Chopped Dates, 1 Tbsp Cinnamon

*** Updated to include the Peanut/Almond Butter***

Servings: 10 (Serving Size 1 cup)

 

Nutritional Information Overall: 3285 calories, 150g Fat, 416.5g Carbs, 63.6 Fiber, 111.1g Protein

Nutritional Information Per Serving: 329 calories, 15.0g Fat, 41.7g Carbs, 6.4g Fiber, 11.1g Protein

Nutritional Breakdown: 48.5% Carbs, 12.3% Protein; 39.2% Fat (A perfect 4:1 Carb:Protein ratio making this excellent for recovery)

Directions:

  1. Preheat oven to 450*
  2. In large mixing bowl add all ingredients and combine until it has a tan color.  This means all ingredients have been coated in honey and molasses.
  3. Spread the mixture on a baking sheet (you can spray coconut oil to prevent sticking but I don’t.)
  4. Place in center of oven and bake for 15 minutes.
  5. Remove from oven and let cool.
  6. Once cooled take a serving spoon and begin to break up the granola pieces and place in an air-tight container.
Published in Breakfast Recipes
Saturday, 15 December 2012 22:03

THE Best Oatmeal Recipe

The last couple of days I have wanted nothing more than oatmeal.  It has kept me feeling full for hours and is just perfect on those chilly mornings that have a swim attached to them.  Yes we are having chilly mornings here in Dallas and I have been swimming four times this week so it has been the perfect meal.  So why not re-post my favorite recipe for the best oatmeal.  Enjoy!

====================

THE best oatmeal recipe….yes that is what I said.  There is nothing that compares to this oatmeal and it doesn’t come out of a box and probably takes a total of 10 minutes to make between prep and cooking.  This dish is my go to meal after every swim training session.  As we all know the hunger monster is largest after a swim workout.  It is as if you could sit at your car and eat the tires you are so hungry.

Yesterday as I was prepping this incredible dish I thought to myself that I should let you all in on the secret of my post swim recovery meal that holds off hunger for approximately 5 to 6 hours.  It is filled with wholesome ingredients that your body will thank you for.

 

I know when I read oatmeal boxes I see brown sugar and while not horrible for you it is not necessary to sweeten your oatmeal.  I have seen chocolate in oatmeal and again that is a terrific ingredient but I prefer to eat my chocolate on its own and not mixed with other items.  The list goes on and on but I am going to give you the secret to THE best Oatmeal recipe (you have to say the as THEE just like THEE Ohio State University!)

oatmeal recipe - breakfast - ingredients

THE Best Oatmeal Ingredients

 
Save $5 on Primadolphilus® Fortify™
 

Ingredients: 1/2c rolled oats, 1c almond milk, 1/4c blueberries, 1/4c blackberries, 1/4c strawberries (sliced), 1 small banana (sliced), 2 Tbsp shredded coconut, 1 Tbsp Honey, 1 Tbsp Raisins, 1 Tbsp Almond Butter 1 tsp Flax Meal, Cinnamon to taste

Nutritional Information: 709 Calories, 24g Fat, 120g carbs, 24g Fiber, 16g Protein

Nutritional Breakdown: 63.2% Carbs, 28.4% Fat, 8.8% Protein

Directions:

  1. Heat pot and place oats inside and allow to toast for approximately 1-2 minutes.
  2. Add milk and bring to a boil then reduce to simmer and stir consistently until mixture thickens.
  3. Add in all other ingredients except for cinnamon.
  4. Continue to stir until oatmeal reaches desired consistency.  For me it takes approximately 5 minutes.
  5. Once oatmeal is cooked to your liking place in bowl and top with cinnamon to taste.
 
As I can be found in the pool 3 times per week I consume this staple just as often.  One word of caution and that is to use fruit that is in season.  If berries are not available then slice apples or peaches or pears.
 
oatmeal recipe - nutritious - breakfast - triathlon

A Bowl Full Of Goodness And Tasty Too!!!!!

 

This article by Vanessa Rodriguez, R.H.N. onActive.com discusses 3 foods that are terrific for your heart.  The three are Wild Salmon, Steel Cut Oats, and Ground Flax Seeds.  The oatmeal recipe above obviously includes oats but also flax seed.  In addition the article points out that you should top your oatmeal with:

  • Raisins
  • Cinnamon
  • Kefir
  • Chia seeds
  • Almond butter
  • Banana
  • Almond milk
THE Best Oatmeal recipe (mine) always includes cinnamon, raisins, almond butter, chia seeds, banana, and almond milk.
Published in Breakfast Recipes
Saturday, 27 August 2011 13:02

Sunday Brunch

I love Twitter I cannot lie.  I find out so much information on Twitter from friends and how they are doing to conversations regarding GMOs and eating healthy.  It is a treasure trove of information.  The downside is I can find myself glued to HootSuite for hours and have to pull myself away from the laptop to just get grounded. One of the greatest things about Twitter though is that people say and post things that you would never have seen or heard had you not been on Twitter.  The other day I was reading some tweets and across my timeline came the words Eggplant Hash.  I have no clue what was in front or behind those words as I just zeroed in on it.  I then became social and engaged in conversation and the ingredients were discovered.  Within 140 characters and about 5 minutes I had created a recipe for eggplant hash.  I would love to give credit here but I now can't find the tweet in my timeline -- told you I love Twitter and I tweet or chirp (a tweet that is 70 characters or less) a lot. Friday is my rest and recovery day from training and so I decided to make this hash yesterday morning instead of on Sunday because Karen goes out for her run early and the moment she gets back I head out on the bike.  We don't have time to have a Sunday brunch and I wanted to test out the recipe before I posted it for you. [caption id="attachment_3776" align="aligncenter" width="225" caption="Sunday Brunch"]Ingredients: 3Tbs red bell pepper (diced), 2Tbs green bell pepper (diced), 2Tbs Onion (diced), 2Tbs celery (diced), 1/4c Eggplant (peeled and diced), 1 baby portobella mushroom (diced), 3oz tempeh bacon (recipe at bottom of post), 1 egg, 1 slice Ezekiel Bread (toasted), Balsamic Vinegar, 2Tbs Olive Oil

 Servings: 1 Nutritional Information: 544 calories (240 from the olive oil), 40g Fat (27 from the olive oil), 29g Carbs, 8g Fiber, 23g Protein Directions:

  1. Heat 1Tbs Olive Oil in pan and add eggplant.  Allow to cook until golden brown like potatoes.
  2. Add in all the other vegetables and salt and pepper and cook for approximately 10 minutes.  I like my peppers to be a bit crunch but go longer if you want all the vegetables to be soft.
  3. While the vegetables are cooking heat a separate pan and add the tempeh bacon and cook for ~5 minutes per side.  Adding in marinade to enhance the flavor
  4. After vegetables are to your liking plate them in the center and put bacon on the side.
  5. Cook egg to your desired consistency (I cook mine in 1Tbs olive oil and went with sunny side up so that the yolk could bleed into the vegetables) and toast your bread.
  6. Plate it all up and serve with coffee, orange juice and a mimosa (not necessarily in that order.)
Enjoy your Sunday morning.

What are your favorite Sunday Morning Brunch items?

 
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)
Directions: 
  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
Directions:
  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
Directions: 
  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)
Directions:
  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

The Athlete's Plate Challenge is back and this time we are showing off Mexican cuisine.  Matt (The Athlete's Plate) and I wound up choosing breakfasts to create and we both have ties to Dallas.  This could have been called the Dallas Tex-Mex Breakfast Challenge, but we will just stick to Battle Mexican Cuisine.

Matt has created Huevos Rancheros that you can check out [HERE] but only after you check out my Mexican Breakfast Tower.

My inspiration for this dish came from watching the Food Network one day and seeing Bobby Flay create a dish that he kept piling high.  I thought to myself how can I get a Mexican dish that is piled high and doesn't fall over.  It was then that it hit me that with eggs as the 'cement' I could build a tower.

Ingredients: 4 eggs, 1 can black beans drained and rinsed, 1 avocado, 6 oz cherry tomatoes, 1 red onion diced, 1 jalapeno seeded and diced, 1 bunch cilantro roughly chopped, 1/2c corn, 1/2c mushrooms chopped, 9 corn tortillas, 2 tbs olive oil, juice of 1 small lime

Servings: 3

Nutritional Information: 768 calories, 27g Fat, 113g Carbs, 15g Fiber, 27g Protein

Directions:

Guacamole:

  1. Chop cherry tomatoes into quarters and place in bowl.
  2. Add diced jalapeno, red onion and 2/3 of black beans
  3. Cut avocado in half and remove pit.  Inside avocado shell score the meat and then scoop out with a spoon into bowl.
  4. With a fork or potato masher mash all the ingredients together.
  5. Add in bunch of cilantro and lime juice then combine using a fork.
  6. Set aside for flavors to meld.

Eggs:

  1. Beat 4 eggs in a bowl and set aside.
  2. Add 1 tbs of oil to a pan and heat.  Add in diced mushrooms and remaining onion.  Saute for 3-5 minutes.
  3. Add in 1/3 of black beans and corn.  Cook for another 5 minutes.
  4. Add in eggs and scramble with all ingredients.

Tortilla Tower:

  1. With a circular cookie cutter create tortilla discs.
  2. Place 1 tbs of olive oil in a pan and heat.
  3. Once hot add in discs and allow to cook so that you get a charred look on them.
  4. Cut remaining portion of the tortillas into chips and add after discs are cooked and allow to char a bit.

Assembly:

  1. Place one disc on plate then add portion of egg mixture.
  2. Top with 2nd disc and add more egg
  3. Then top with last disc.
  4. Remaining egg mixture can be placed to side of tower.
  5. Add guacamole to the other side of the tower.
  6. Place tortilla chips on plate to use as a scoop for extra egg or guacamole.
  7. Optionally you can add queso fresco to add to the creaminess of the dish.

  To eat cut the tower and add a scoop of guacamole to each forkful and enjoy the texture of the tortillas with the creaminess of the guacamole. For added heat serve with your favorite hot sauce.   [caption id="attachment_1702" align="aligncenter" width="300" caption="Served with a little queso fresco"][/caption] After viewing both dishes cast your vote for your favorite Mexican Breakfast: [polldaddy poll="4867295"]

Published in Athlete's Plate
Tuesday, 05 October 2010 14:19

Update - Protein in your Diet from 9/29 post

On Wednesday Sept 29 I wrote a post regarding the intake of protein after your workout and what it does for your body.  You can find the post here.


Since I wrote this post I have come across more and more articles regarding food, diet, and exercise. I think it is just like when you buy a new car and all of a sudden you see it everywhere on the road. Happened to me when I bought my Xterra. Also, probably why I only buy cars once a decade, as I like to feel special and after a year or two I see the newer models but I don't see my model.

One article I came across that hit me like a ton of bricks (not unlike my first marathon at mile 20) was on Active.com. The piece that struck me the most was this excerpt:

To maximize athletic performance, the goal is to create an environment in your body between exercise sessions that minimizes the breakdown of protein and maximizes protein synthesis. This principle is also true for seniors embarking on a strength-training program.

Protein breakdown is the predominant process under stressful conditions like exercise--stress and fasting activates the release of cortisol, a catabolic hormone released to combat inflammation and break down proteins to amino acids that can be used for energy.

When cortisol is allowed to remain elevated after exercise, protein breakdown continues.
A common mistake among athletes is to refrain from eating after exercise either because they think that fat burning will continue at a higher rate or because their appetite is depressed.

It is better to eat and drink immediately after exercise, especially after prolonged or high-intensity workouts.

In addition to knowing to eat and drink right after exercise it is important to know what to eat and drink.  In my daily early morning reading I follow a blog Awake And Living and it is a treasure trove of information when it comes to living a healthy well balanced lifestyle.

There was a post on August 25 regarding the proper foods to eat together to help with your digestion.  From the post you can follow this chart (as pointed out at the bottom of the post print it and keep in your kitchen) when planning your meals. This way you will know what digests better with which food combination. For those of you who love your proteins with carbohydrates and you are over weight, this might be a great solution to melt away those extra pounds faster than you thought was possible.

Now that you know you need protein and you know what you should be combining in your meals, the next logical question is how much do I eat.  The simple calculation is to take your weight and multiply it by 10 and you will having your resting metabolic rate.  Don't eat fewer calories then that because it will make your body consume muscle for energy and not fat.

According to Active.com you should eat more often to lose weight.  Sounds counter productive doesn't it?  But if you think about it it makes total sense.  You eat smaller portions and your metabolism kicks in and your body doesn't have the time to store this food and convert it to fat.  You are moving around at work or chasing your kids around the soccer field and your body is burning energy.  Just makes too much sense.  Eat smaller portions more often.

Since the original post was in regards to protein intake I think it is appropriate to point out that this article states that you should start the day with a well-balanced breakfast that includes a lean protein-rich food along with whole grains and veggies or fruit. High-quality protein at breakfast will help control your appetite all day.

How do you control your weight and train?  Post your comments below.  Thank you.

Published in Uncategorized
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