September is going to be the month of multiple challenges for me.  This past week I have travelled from Dallas to Charlotte to Wichita Falls to Tulsa and am back home for a while and during that time I had an opportunity to see my eating habits from the outside.  While it was fairly healthy there was also a very fair share of added sugar.  I also spoke with my buddy Jeff quite a bit as he embarked on what many will consider a crazy weekend.  From the moment that we raced Hotter 'N Hell Hundred Jeff set off on a 400+ mile cycling WEEK, which included 150 miles in one day.  Yes, I was inspired and so I am going to embark on three challenges this month that should jump-start me on my way to Ironman Number 4, whichever race that may be. [caption id="attachment_8882" align="alignright" width="300"]september challenge - sugar - detox Source: Healthy Pair[/caption]

September Challenge #1

Sugar Detox.  Back in June I went through a month-long sugar detox thanks to Amy and Sarah.  Their 21 Day Sugar detox was a tremendous lift for me after Ironman Texas was finished and I knew that I wasn't going to be putting in multiple daily training sessions or working as hard so I wanted to keep my diet under control. With all the traveling and eating out there was a less restrictive diet than normal and my weight and body fat percentage went in the wrong direction and now is the time to take control of that.  Going  on the sugar detox will not be difficult but when I couple it with the September Challenge #2 and #3. The sugar detox challenge is no added sugar of any kind which means reading labels.  I am also going to ban honey (my oh my!), syrup, molasses and agave.  Getting the sugar and the dependency on sugar out of my system is going to help me in terms of my fitness and allow me to also sleep like baby. [caption id="attachment_8881" align="alignright" width="180"]september challenge - eating - five ingredients - cooking Source: The Wicked Noodle[/caption]

September Challenge #2

The second September challenge I am putting together for myself is 5 Ingredient meals.  I have been toying with this idea for a while, but with the sugar detox happening I thought now would be a good time to implement this challenge as well.  The premise is simple and it is that I can only use 5 ingredients to make a meal.   Ingredients will not include water, spices, or herbs.  They will include hot sauce or sriracha so if I want a bowl of Asian inspired soup then I had better make it with 4 ingredients and pour in the sriracha or make Habanero peppers one of the ingredients. This will be a fun challenge as I will get to see how well I can combine flavors and textures while also exploring various cuisines.  I do not want to make peanut butter and jelly sandwiches every day so really digging into my culinary imagination is going to be a key to this challenge. [caption id="attachment_8880" align="alignright" width="300"]september challenge - cycling - riding - triathlon - training Source: Nesta[/caption]

September Challenge #3

The third of the September challenge trio is going to be riding my bike 650 miles or more this month.  Based on what Jeff did in a week this should be somewhat easy to accomplish and as I am nearing 650 miles and have any time left I will change the mileage.  I chose 650 miles because it averages out to about 21-22 miles per day over 30 days or about an hour of riding per day.  What is going to make this a bit challenging is that no trainer rides can be counted for the mileage.  I have to accomplish all the miles in the great outdoors. I currently have 47.3 miles on the bike as of today (September 3rd) with 40 miles planned for Friday, 80 on Saturday and another 80 on Sunday giving me nearly 250 miles in less than a week.  Maybe I should change that number to 1000? These are the trio of September Challenges and I know that I have Amy and Sarah for motivation for the sugar detox. Maria will be monitoring the cycling through Training Peaks logs and I will be my own policeman for the 5 ingredient challenge. That begs the question:

Which September Challenge Are You Joining Me On And How Can I Help You?

Published in Race
Wednesday, 28 August 2013 04:44

Quinoa Baked French Toast Breakfast Recipe

Quinoa is a staple in many diets today whether you are vegan / vegetarian or a carnivore.  Since it is not a grain it fits into the No Sugar, No Grain lifestyle but unfortunately it is not Paleo based on what I read.  That being said you can make your own choices on what you want to put into your body and I for one will choose to consume quinoa. 

I was inspired to get quinoa back into my diet after reading this article from Food Republic that showed 10 different things you didn't know about quinoa.  With this article in mind I made extra quinoa for this baked french toast recipe.  As it turned out I am beyond happy that I did so and now have a base for making this meal the night before and then re-heating for post workout recovery meals.  This is also a beginner's recipe so feel free to add fruit and honey to it.  Essentially treat this as any french toast breakfast you would make. Here is the recipe for the Quinoa Baked French Toast that I so thoroughly enjoyed on Tuesday morning.  Please note that this recipe is for twice as much quinoa as you are going to use for the breakfast recipe, but it is difficult to get quinoa correct with only 1/4c dry.  Make 1/2c and then use 1/2 for dinner like in this photo and then use the remaining for the french toast.

Quinoa Baked French Toast Nutritional Information:

394 calories, 50g Carbs, 16g Fat, 13g Protein, 4g Fiber

Quinoa Baked French Toast For Breakfast Or Recovery? Which Do You Choose?

Published in Breakfast Recipes
Thursday, 25 July 2013 08:22

Soup: It's Not Just For Bowls Anymore

Soup is something we associate with winter or cold dreary rainy days.  You turn to soup for comfort and to warm you up.  You see that bowl of soup and the steam coming off the top and immediately you are transferred to a different time.  A time when you were a kid and maybe that soup was tomato soup accompanied by a grilled cheese.

Never has hot soup been associated with summer.  Who wants to slurp on soup when it is 100* out with 100% humidity?  Just thinking about it is making me sweat but lucky for you soup doesn’t have to just come in a bowl or be chilled in order to be enjoyed in the summer. After a long time of trial and error, as well as forgetting about it, I came up with soup that can be served in the summer and be consumed without utensils.

How can this be done you are asking yourself and I am going to tell you.  You convert it to waffle form is how.  I had made a statement that anything can be converted into waffle form and along the way I have succeeded and where I have not the Waffleizer has succeeded.  After making that challenge the response I received was: SOUP.  Uh-oh, how was this going to happen.  I thought about the typical chicken noodle soup, and butternut squash soup but neither of those got me excited.

It was during the de-clutter of our old house that I came across a Fleur de lis and the light bulb went off.  French Onion Soup.  It had rosemary, thyme, garlic, onions, cheese and bread.  The bread would be the key as that waffle batter would be the interpretation of the bread in French Onion Soup, but from there it became a matter of making them with various taste tests.  Earlier this week it all came together and I was so excited that the first thing I put on the description on Instagram was:  I DID IT!

The flavors were perfect as every bite gave you something different. One bite would have a definite rosemary flavor while the other gave you garlic and onion.  It went on this way for the entire dinner and after each bite I fist-pumped like Tiger Woods that I actually turned soup into a waffle.  Of course my brain would take off and now I am on a quest to make a 4 course meal all in waffle form, but that is for another day. Today I present you the French Onion Soup Waffle:

Published in Breakfast Recipes

Vegan risotto is not something you typically get excited about but while trolling through the multiple communities on Google Plus that I belong to I found a conversation regarding risotto and another regarding butternut squash.  I thought to myself that would be a great combination as the soft creamy texture of the butternut squash would go perfectly against the al dente texture of the risotto.  Along the way I saw crimini mushrooms in my refrigerator and the light bulb went off.  Why not add some crispy crimini mushrooms to add a third texture and flavor profile to this dish. As you may know risotto is typically made with chicken stock but seeing as I don't eat meat I chose to make a vegan risotto with just water.  Plain old water and nothing else.  I could have used vegetable stock but what I notice when I use stock is that the risotto turns a lighter shade of brown and I wanted the rice to stay as white as possible.  Of course when you add crimini mushrooms to your vegan risotto they have a tendency to lend some color to the rice but all in all you can see the mushrooms and the orange hue of the butternut squash.  One thing I know about food is that we eat with our eyes first and so making food more appealing via sight is just as important as making it taste great. With that idea in mind I am reaching out to you, the readers of my blog, for some help.  I am trying to get a cookbook published and one way to do that is to generate a lot of conversation via the social media platforms that I am involved in as well as on this blog.  One of the ideas I have been thinking about and working on is food photography.  If the food looks great in pictures then people will be more apt to +1, like, share and re-tweet them.  So, do any of you have any classes that you have taken that have helped you with food photography?  What kind of camera do you use?  I joined a group called Food Photography on G+ and am hoping to learn more about the art there.  I am also a big fan of Cait from Caits Plate as her pictures on Instagram and her blog are always top-notch.  Look at how simple this dish is and yet how great it looks in her picture:

Anyway, back to vegan risotto and the recipe. I posted this picture to both Instagram and a few communities on Google Plus and received requests to publish the recipe so here it is. I hope you enjoy the recipe and if you do make it please share your vegan risotto creation with me on any of the social platforms I am on: [recipe]

Will You Be Making This Vegan Risotto For Your Next Meatless Monday?

Published in Lunch Recipes

Blog Carnival is back for the second installment and this time the blog carnival is centered on Mediterranean Cuisine.  The topic was chosen long before the report came out that eating a mediterranean diet is better for your health.

Essentially the study showed that there was a heart benefit to eating the Mediterranean diet but the downside to the report is there is no cause and effect so it is not 100% full-proof.  The Mediterranean diet has principal aspects that include proportionally high consumption of olive oil, legumes, unrefined cereals, fruits, and vegetables, moderate to high consumption of fish, moderate consumption of dairy products (mostly as cheese and yogurt), moderate wine consumption, and low consumption of meat and meat products.  This is not typical of all Mediterranean countries but they are the predominant aspects of the diet.

When I chose to do the blog carnival for March I thought that being able to have the #EnduranceFoodies choose the country they wanted to work with and this would provide all of you with various recipes from the region and all would be different.  The blog carnival grew from 5 for the recovery meals to 10 for the Mediterranean cuisine and hopefully after reading this you will want to join the blog carnival for April.  If you choose to be a part of the blog carnival in April please contact me.

decided to allow the other participants pick their countries first and then I would select from the rest.  I wound up with Malta which is a country consists of an archipelago situated in the center of the Mediterranean, south of Sicily, east of Tunisia and north of Libya.  After doing some research I chose to make Maltese Kaponata and I am thrilled with my choice.  The meal came out great tasting and had multiple uses.  I wound up with enough of the kaponata to not only make dinner but to make breakfast the next day, proving that if you have an imagination then you can create multiple dishes from one recipe.

Following is the March blog carnival Mediterranean Cuisine recipe for kaponata.  For the other, upcoming, recipes and links to those recipes you can find them below.

Published in Dinner Recipes
Wednesday, 02 January 2013 11:44

Buffalo Tempeh Potstickers Recipe

Buffalo tempeh potstickers were one of two items I had on my mind for dinner a few days ago, with the other being the savory greek waffles I posted about yesterday.  On Facebook I posted a question about which to make but I knew deep down I was making the waffles first and the buffalo tempeh potstickers on New Year's Day.  It felt like a good way to ring in the New Year with a spicy kickstart. I have long been a fan of buffalo wings and when I decided to become a vegetarian it was the one thing I thought I would miss the most.  In actuality it was because every time I would smell that spicy aroma waft around me my glands would salivate.  Throw in the idea of that creamy blue cheese dressing and it was like a fireworks display in my mouth and I missed that.  That was until I found a buffalo tempeh recipe and the rest is history. Whenever a big football game is on I can be found preparing buffalo tempeh so the notion of buffalo tempeh potstickers was just a way to incorporate them in a different manner.  The beauty of cooking is the ability to be innovative in the kitchen and this combines the all-american buffalo wing with asian influence into a meal that satisfies my vegetarian ways. Next time you have the idea of having buffalo wings (say on Super Bowl Sunday) please remember this post and make some buffalo tempeh potstickers or just keep the tempeh whole (cut it into 8 triangles instead) and make them as buffalo tempeh 'wings.' Here is the recipe:

Buffalo Tempeh Potstickers

Ingredients: 1/3 block (76g) of tempeh (crumbled), 1 tbsp tamari sauce, 1 tbsp Frank's Hot Sauce (or your favorite hot sauce) + 2 Tbsp, 8 Wonton wrappers, 100g Carrots, 100g Celery, 1 Tbsp So Delicious Coconut Milk, 1 tsp Hidden Valley Ranch Dry Mix Servings: 1 Nutritional Information: 432 calories, 60g Carbs, 9g Fat, 26g Protein Direction:

  1. Marinade the crumbled tempeh in the tamari sauce, 1 Tbsp hot sauce and enough water to cover for 2-3 hours.
  2. Start your steamer before you prepare anything.
  3. Remove the tempeh from the refrigerator and pour all the liquid into a pre-heated pan.
  4. As the tempeh cooks cut up a portion of your carrots and celery into a small dice.  Set aside the rest for garnish.
  5. As the liquid reduces add in the remaining 2 Tbsp of hot sauce and allow to reduce fully.
  6. Remove the tempeh from the pan and place in a bowl with the chopped carrots and celery and allow to cool.  Approximately 5 minutes.
  7. Once the tempeh mixture has cooled spoon 1/2 tbsp into each wonton wrapper and seal.  To seal the wonton rub water along the edges and fold in half then press.
  8. Place the buffalo tempeh potstickers into the basket of your steamer.
  9. Once all are made (I ended up with 13 potstickers but the nutritional information is for 8) steam for 5-10 minutes to allow the wrappers to soften.
  10. While the wrappers are softening pre-heat a pan with a little bit of cooking spray and then place the wrappers in after they are done steaming.
  11. The buffalo tempeh potstickers will cook on each side for about 2-3 minutes or until a golden crust is formed.
  12. Serve the potstickers with the yogurt ranch side and extra hot sauce if needed.

These are the perfect finger food for game day or dinner mid-week.  The buffalo tempeh potstickers will provide a nice hint of heat in a small package so make sure to watch how much hot sauce you put on them if you are sensitive to spice. Thank you for reading! [gallery link="file" orderby="rand"]

Published in Lunch Recipes
Monday, 30 July 2012 15:19

Yes, Chef Book Review

    [caption id="attachment_6270" align="alignright" width="278"]yeschef_marcussamuelsson_bookreview_cooking Source: Tadias[/caption] Yes, Chef is a book written by Marcus Samuelsson that I just finished reading and couldn't wait to get my review out to you all that I pushed it to today.  You may think that from the title this is just a recipe book, but you couldn't be further from the truth.  This book is not just a story about a chef but really about any immigrant to America who works hard and pushes their way to the top of the mountain only to have that mountain crumble.  The story could end there as one of the stories of success gone wrong, but Chef Samuelsson didn't stop.  He kept pushing until he got to the top again.  During the reading of this book I found myself nodding in agreement with just about everything Chef Samuelsson wrote.  The stories were inspiring and motivating.  The pictures were emotional and found a place in my heart and my mind. I purchased this book immediately after reading Chrissie Wellington's  A Life Without Limits and the transition from triathlon to kitchen was seamless.  Obviously for me cooking and sport are my passions so it was easy to go from one to the other.  What I did not expect was to find the similarities that I found between both books.  In Ms Wellington's book we learned about the hardships she has had to deal with in jumping from one coach to another.  In dealing with body images and the pressure to repeat as an undefeated Ironman champion.  Mr Samuelsson has had to deal with his own hardships.  Being born in Ethiopia with nothing and being adopted by white parents in Sweden.  Imagine that!  Then growing up and finding his way to America to battle not only the hierarchy of the kitchen, but being black in what is a white man's sport.  There are very few black chefs in the kitchen of the biggest and best restaurants and here was an immigrant coming to America to do just that. I found that with each turn of the page that I wanted to reach out to Chef Samuelsson and high-five him for not letting his dream fade.  For not allowing everything around him to crush his spirit.  Yes he went through ups and downs, as we all do, but he kept his eye on his top goal.  His goal to get to the top and establish himself as one of the best chefs in the World and not just America.  I found it inspiring and telling that a man with nothing could grow to become a man of substance.  He is not just a great chef, but an Ambassador.  A man willing to teach those around him about the history of Harlem.....remember he was born in Ethiopia and grew up in Sweden.  Harlem?  Yes, that Harlem.  In New York.....the place people only talk about but never visit. As a New Yorker I took the Metro North through Harlem on a daily basis.  I watched as it grew from squalor to opulence, and I use that term lightly as it is still growing.  I was last in New York nearly 3 years ago and when I went back I saw Harlem from the train tracks again and smiled because I knew it was on its way.  While I did not stop and get off and could not see Chef Samuelsson's Red Rooster restaurant I knew he was making a difference and this book supported that knowledge. I have been a big fan of Marcus Samuelsson's ever since his days on Top Chef Masters and his ever presence on The Food Network just reinforces my opinion of him.  He has a keen eye towards flavors and food.  His critiques on the show Chopped are never just hammering away at the chef but has them walk away with ideas and tips.  Seeing him compete on The Next Iron Chef I rooted for him on every show until his final episode but never lost faith in him or his ability to bring about change in not just the culinary world but also in the world, period. I suggest that you get your hands on this book sooner rather than later. If you have a dream of becoming something someday then read how one person made a that dream come true for himself.  Follow the path that he laid out and that goal of becoming a chef, a triathlete, a better parent, a better employee/employer will come true.  You have to have drive and passion.  You have to have goals.  Chef Samuelsson has that and you can see it come through the pages of Yes, Chef. This is not just a culinary book, but a book about life and growing that life.
Published in Product Reviews
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, 19 May 2011 14:46

Athlete's Plate - May 19, 2011

We took off last week but we are back this week and as they say....better than ever.  This week's athlete was brought to my attention by one of my Charlie's Angels and that is KC of 140 Point 6 Miles...of Awesome! No, she is not the unabomber but is da bomb when it comes to keeping me on my toes.  My Wife (@theladybaha on Twitter), Coach C (@irunitri on Twitter) and KC keep me in line with my training, my eating, motivation and inspiration.  They say jump I jump then ask questions. So KC brought me an athlete that I had never heard of before and that is what makes The Athlete's Plate so exciting for me.  I get to blog hop and find inspiration and motivation everywhere. This week's TAP is in honor Summer Brooks who writes the blog The Blue Line Runner.  This woman is beyond inspirational.  Just take a look at the Local 5Ks that she runs, and by runs I should be saying skating b/c she is fast.  They all have a cause to them and to me that is awesome, just pure awesome. Summer is racing her first EVER triathlon this weekend, so even if you don't like her menu go to her blog and wish her luck.  Remember your first time doing a marathon or triathlon?  There weren't enough good lucks in the world so go ahead and wish her good luck.  

Breakfast - Lake Oconee Overnite Oats Triathlon

Ingredients: 1/3c rolled oats, 5oz greek yogurt, 2/3c HoneyMilk (Vanilla or Honey Flavor), 1/2  banana sliced thin, 2 strawberries sliced thin, 1/4c dried pineapple, 2tbs chia seeds, 1/3c shredded unsweetened coconut, 1/4c almonds, 1tbs agave nectar, 1tbs nut butter (optional chocolate chips, M&Ms, dried fruit) Servings: 1 Directions: Do this the night before

  1. In a bowl combine all the ingredients except for the agave nectar and nut butter.
  2. Once well combined pour into an empty jar (old nut butter jar....I use a plastic jar by Bell)
  3. Place in refrigerator and let sit overnight (now you understand the overnite oats part?)
  4. Next morning after your workout take out from fridge and add agave nectar and mix.
  5. Take the tbs of nut butter on your spoon and begin to eat.  With every bite you will get a taste of nut butter and the overnite oats.

Thank you to Erin Oberheimer Shipe of Until You Tri for introducing this to me.  I am now a full fledged member of OOA and will happy to introduce you to our group on Twitter if you are interested in joining  

AM Snack - Blue(berry) Adrenaline Bars

 Ingredients: 1/2 pound almonds, 1/4 cup raw sesame seeds, 1/4 cup raw sunflower seeds, 1 1/2 cups rolled oats, 1/2 cup unsweetened, dried cranberries, 1 cup unsweetened, dried blueberries, 2/3 cup maple syrup. 1 teaspoon ground cinnamon Servings: 16 Directions:

  1. Preheat an oven to 275 degrees F (135 degrees C). Lightly grease a 9-inch square baking dish.
  2. Grind the almonds, sesame seeds, sunflower seeds, and oats in a food processor until they resemble a coarse meal. Stir the ground mixture in a bowl with the cranberries, blueberries, maple syrup, and cinnamon until evenly combined. Moisten your hands with water and press the mixture into the prepared pan.
  3. Bake in the preheated oven until toasted, about 1 hour until toasted. Cool completely in the baking dish. Cut into 16 bars. Store in an airtight container at room temperature up to 1 week.

Recipe courtesy of  

Lunch - 'Brick' Oven Veggie Pizza

 Ingredients: 2 C mashed sweet potatoes, 2.5 C quinoa flour (raw quinoa blended in a high-speed blender until flour-like, or you can purchase from most stores), 2 tsp baking powder, .25 C cold water, 2 T olive oil, dash of sea salt, 1/2c Low-Fat Ricotta Cheese, 2 Roma Tomatoes Sliced Thinly, 3 cloves of garlic minced, Asiago Cheese Servings: 8 Directions:

  1. Process all ingredients (not incl. ricotta, tomoatoes, garlic or asiago) in a food processor. Once combined, place dough in bowl and use hands to form 2 balls. On a baking sheet (silicone, or pizza stone) roll dough into circular shape about .25 inch thick. Should yield 2 8″ crust.
  2. For variety, I made one large and three miniature to store for later use.
  3. In a preheated oven, bake crust at 400 degrees for 10 minutes. Remove from oven.
  4. Spread ricotta cheese thinly over crust then add garlic and tomatoes.
  5. Shred asiago cheese over the top and place pizza back in oven until asiago melts.
  6. Remove and cut into 8 slices


 PM Snack - Georgia Peach State Trooper Parfait

Ingredients: 5oz Greek Yogurt, 1/2c peaches chopped, 1/4c granola Servings: 1 Directions:

  1. In a glass add half the greek yogurt and top with 1/2 the the peaches
  2. Add 1/2 of the granola then start again with yogurt, peaches, granola


Dinner - The Blue Line Runner Risotto

Ingredients: 8c of vegetable broth, 1/4c Earth Balance Buttery Spread, 2tbs olive oil, 2c finely chopped VIDALIA onions, 10oz white mushrooms chopped, 2 garlic cloves minced, 1.5c arborio rice, 2/3c dry white wine, 1c chopped eggplant Servings: 6 Directions:

  1. In medium saucepan bring broth to a simmer
  2. Keep the broth warm over very low heat.
  3. Melt the butter in a large saucepan over medium heat and add olive oil to it.
  4. Add onions and cook until tender (~8 min)
  5. Add in white mushrooms and garlic.
  6. Stir in the rice and let it toast for a few minutes.
  7. Add in wine, cook until liquid is absorbed, stirring often.
  8. Continue to cook until the rice is just tender and the mixture is creamy, adding more broth by the cupful and stirring often
  9. Stir in the eggplant and cook until tender.

  Summer - I hope you enjoy this menu and that it brings back some memories for you.  Good luck this weekend although you don't need it because you have trained and are ready to rock and roll that race.  Welcome to the tri-community as we are better for having you in it.   Also, please allow me to apologize as I ran out of time in putting the nutritional information together but should you want the information on one of these items please let me know and I will get it for you.

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



  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.


  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.


  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
Page 1 of 3