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
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 Allrecipes.com  

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

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
Thursday, 31 March 2011 19:35

The Athlete's Plate - March 31, 2011

 

 

The Athlete's Plate has the pleasure this week of creating a menu for Amanda from Runninghood.  I had not been to Amanda's site before and when Nora nominated her I was excited to be able to go to another blogger's site and learn.

First few things I noticed about Amanda is that she is fast.  Don't believe me?  How about marathon times of 3:32 (Boston) and 3:22 (Napa Valley)!!!  That is some serious speed.  I also noticed that she is a mother of 3, and is currently sitting on 66 posts in 2010 and 66 posts in 2011 on her blog.

I went through her site looking for tidbits of information.  Items to lead me to being able to design a menu around her life.  I found some great information to be able to design a healthy menu for her.

Amanda, I hope you enjoy this menu as it was a lot of fun to find out more about you and your family.  I hope I made it so that you can create the meals with three kids and a husband.

 

Breakfast - Bear Naked (Lady) Granola, Greek Yogurt and Fruit

[caption id="attachment_1579" align="alignright" width="207" caption="Great way to start the day"][/caption] Ingredients: 1/4c bear naked peak protein granola, 1/4c strawberries, 1/4c raspberries, 1/4c blueberries, 1 medium banana (chopped), 1 container of greek yogurt Servings: 1 Nutritional Information: 435 calories, 7g Fat, 76g Carbs, 9g Fiber, 21g Protein Directions:

  1. Put 1/2 of the granola on the bottom of your bowl.
  2. Add in 1/2 the fruit and 1/2 the container of greek yogurt
  3. Add in the other 1/2 of the greek yogurt and top with remaining fruit
  4. Top off with remainder of granola.

This will allow you to get granola in every spoonful so that you can enjoy the crunchy texture combined with the smooth feel of the yogurt.  

  [caption id="attachment_1580" align="alignright" width="205" caption="Spinach adds a lot of nutrients to your smoothie"][/caption] AM Snack - Live Passionately Protein Shake

Indgredients: 1 medium banana, 1/4c frozen strawberries, 1/4c frozen blueberries, 1/4c frozen blackberries, 1/4c pineapple chuncks, 1/2c spinach, 1 scoop whey protein Servings: 1 Nutritional Information: 334 calories, 0.3g Fat, 44g Carbs, 5g Fiber, 28g Protein Directions:

  1. Place all items in a blender and whip until smooth.
  2. Pour into a glass and feel your body getting healthier with each sip.

 

Lunch - Kinesiotaping Kabobs

[caption id="attachment_1577" align="aligncenter" width="390" caption="Terrific taste in the middle of the day"][/caption]

 

Ingredients: 2 60z packages of tempeh (cubed), 2 yellow squash (1/2" rounds), 1 yellow onion (1/2" pieces), 1c cherry tomatoes, 1/2c baby portobella mushrooms (quartered), 1/4c tamarind paste, 2tbs soy sauce, 2tbs agave nectar, 2tbs olive oil, 1tsp dried oregano, a few dashed of your favorite hot sauce, skewers Servings: 6 Nutritional Information: 404 calories, 20g Fat, 42g Carbs, 11g Fiber, 21g Protein Directions:

  1. Soak skewers in water for at least 30 minutes.  This will prevent burning.
  2. In a large bowl add tempeh, squash, onion, tomatoes, mushrooms.
  3. In a separate bowl combine tamarind paste, soy sauce, agave nectar, olive oil, dried oregano and hot sauce.  Stir until paste disolves.
  4. Pour marinade over tempeh and vegetables and set in refrigerator for 30 minutes to an hour.  The longer the better.
  5. Remove tempeh and vegetables and begin creating kabobs by alternating tempeh and vegetables.
  6. Heat up grill pan or go outdoors to grill to a medium-high heat.
  7. Place skewers on grill and cook for 10-15 minutes turning every 3 minutes.
  8. Serve with marinade as dipping sauce

 

PM Snack - Fairy Magic Fig Bars

[caption id="attachment_1578" align="aligncenter" width="390" caption="Better than store bought"][/caption]

 

Ingredients: 2 60z pkgs dried figs, 1/2c Earth Balance Buttery Spread, 2 small eggs (for vegan use 1 flax egg), 1 tsp vanilla extract, 1/2c brown sugar, 1/2c turbinado, 1/2tsp baking soda, 2c brown rice flour, 1/2c soy flour Servings: 24 Nutritional Information (per serving - Have 2): 409 calories, 12g Fat, 69g Carbs, 4g Fiber, 9g Protein Directions:

  1. Preheat oven to 375*
  2. Place figs in food processor and grind until fine.
  3. In a pot place ground figs, 1c water, 1/4c brown sugar, 1tbsp flour and bring to a boil until clear.  Set aside to cool.
  4. Cream butter and sugars.
  5. Add in eggs, flour and baking soda (sifted together) and vanilla
  6. Combine ingredients until a dough if formed and cut in half.
  7. Spray 9x13 inch baking pan with canola oil.
  8. Roll out half the dough into baking pan.
  9. Spread fig filling over dough.
  10. Roll out other half of dough and place on top.
  11. Place pan in oven and bake until dough turns golden brown (approximately 10 minutes)
  12. Remove from oven and flip out of baking pan onto wire rack to cool.
  13. Once cool cut into bars.

 

  [caption id="attachment_1581" align="alignleft" width="300" caption="Just like rice and beans only better"][/caption] Dinner: Boston Qualifier Quinoa and Black Beans

(recipe courtesy of cookingquinoa.com)

1 cup quinoa, rinsed, 1 can of petite cut diced tomatoes 2tbs extra virgin olive oil, 9 cloves garlic, chopped, 2 jalapeños, chopped (for an extra kick save the seeds), 1 can black beans (drained and rinsed), 2 tsp cumin, 1 tsp chili powder, 1 tsp mineral sea salt, 1 tsp black pepper, ¼ cup fresh oregano, ¼ cup fresh cilantro, ½ cup queso fresco (optional), 1 avocado, dicedServings: 6 Nutritional Information: 392 calories, 15g Fat, 52g Carbs, 11g Fiber, 16g Protein.

Directions:

  1. Bring a pot of water and quinoa to boil. Boil for 10 minutes. Drain in a fine metal colander.
  2. Bring 2-3 inches of water to boil. Place quinoa in colander over the water. Place a clean kitchen cloth over the pot and cover with a lid. (Make sure the cloth is not so large as to cause a fire hazard) Steam for 10 minutes.
  3. Drain tomatoes, retaining juices. Add enough water to juices so that you have one cup of liquid.
  4. Heat a skillet over medium high heat. Add olive oil and jalapeno, cook for 30 seconds. Add garlic and cook 30 seconds more. Add black beans, cumin, chili powder, salt and pepper. Cook for 30 seconds and add in tomato liquid. Bring to a boil and then simmer for 7 minutes. Add tomatoes, oregano, cilantro and quinoa and cook for 7 minutes.
  5. Serve with diced avocados and queso fresco

  Nutritional Information for the menu: 1975 Calories, 54g Fat, 284g Carbs, 40g Fiber, 93g Protein Nutritional Breakdown for Endurance Athletes: 57% Carbs, 19% Protein, 24% Fat   Amanda, please upload pictures of the dishes that you create to our Facebook page so that we can see the creations from other kitchens.  Your last task is to nominate another blogger for next week's Athlete's Plate menu.

Published in Athlete's Plate
Thursday, 24 March 2011 13:12

The Athlete's Plate - March 24, 2011

The Athlete's Plate is back from its hiatus.  As you now know we have launched a new channel on YouTube and it is titled CTER TV.  We are thrilled to have been able to secure a studio and hoping that we can present The Athlete's Plate on our channel in the future.  Unfortunately time got the better of us this week and we could not reserve enough studio time so we are going with our old fashioned method of listing our items for you.

Today's menu has been created for Nora over at Mama Runs Barefoot.  Nora is just plain awesome.  She is always one of the firsts to visit CTER and comment, always letting me know about one of our dishes that is displayed on Facebook.  I smiled from ear to ear when MissZ nominated Nora.  I have gone through Nora's blog and come up with a menu that I hope she loves and will re-create and then post pictures on Facebook for us.

 

Breakfast:  Boulder Tri and Colifax Coffee Marathon

 

 

Ingredients: Ezekiel Cinnamon Raisin English Muffin, 1tbs vegan cream cheese, 1tbs blueberry jam, 1 small banana, coffee, orange juice Servings: 1 Nutritional Information: 347 calories, 4g Fat, 74g Carbs, 6g Fiber, 8g Protein Directions:

  1. Toast english muffin and spread 1/2 cream cheese on each side.
  2. Spread 1/2 jam on each side.
  3. Slice banana on top.

AM Snack: No Bonk Bar

 

Ingredients4 cups old-fashioned rolled oats, 1 cup brown sugar, packed, 1 cup wheat germ, 1 teaspoon cinnamon, 2 cups whole wheat flour, 2 flax eggs (2tbs of ground flax seed, 4tbs warm water), 1 cup honey, 1 cup canola oil, 2 teaspoons vanilla extract, 1 teaspoon salt, 1/2 cup sesame seeds, 1/2 cup sunflower seeds, 1/2 cup dark chocolate chips Servings: 24 Nutritional Information: 322 calories, 16g Fat, 44.5g Carbs, 5g Fiber, 7g Protein Directions:

  1. Preheat oven to 350*. Lightly grease a 9x14 inch baking dish.
  2. Mix the rolled oats, brown sugar, wheat germ, cinnamon, and flour together in a large bowl.
  3. In a separate bowl, whisk together the eggs, honey, canola oil, vanilla, and salt until evenly blended.  Stir into the oat mixture.
  4. Stir in sesame seeds, sunflower seeds, and chocolate chips.
  5. Use your hands to mix the ingredients, and press the mixture into the prepared pan.
  6. Bake in preheated oven until the edges are golden brown, 20 to 25 minutes.
  7. Cool completely in the baking dish before cutting into 2 inch bars.

Lunch: Pool Pesto Tempeh Sandwich

 

Ingredients: 4oz Tempeh, 1tbs soy sauce, 1tbs canola oil, 1tsp dried oregano, 1tsp dried rosemary, 1/2c walnuts, 2c kale, olive oil, 1/2 roma tomato, 1/4" slice of red onion, 2 slices Ezekiel Bread Servings: 1 Nutritional Information: 550 calories, 29g Fat, 48g Carbs, 14g Fiber, 29g Protein Directions:

  1. Start by marinating the tempeh in the soy sauce, canola oil, oregano, rosemary.
  2. While tempeh is marinating, put walnuts and kale in food processor.
  3. Turn on food processor and drizzle in olive oil until it is to your desired consistency.
  4. Slice roma tomato into 4 slices.
  5. Grill tempeh for 3-5 minutes on each side.
  6. Toast Ezekiel Bread.
  7. Spread kale pesto on one slice, then layer tempeh, tomato and onion.
  8. Spread kale pesto on other slice and place on top.
  9. Cut sandwich in half.

 

PM Snack: Barefoot Blueberry Smoothie

 

Ingredients: 1c Kefir Blueberry, 1/2c almond milk, 2tbs ground flaxseed, 1tbs wheat germ, 1/2c sliced fresh strawberries, 1/2c frozen blueberries, 1tbs Agave Nectar Servings: 1 Nutritional Information: 378 calories, 5g Fat, 72g Carbs, 14g Fiber, 17g Protein Directions:

  1. Put all ingredients in a blender and blend until smooth.

 

Dinner: Pasta e Fagioli with Spinach

 

Ingredients: 1tsp olive oil, 6 cloves garlic (minced), 2 lbs plum tomatoes (chopped), 1/4 vegetable broth, 1tsp dried oregano, 1tsp dried thyme, 1tsp salt, 1 can Navy Beans (I know Air Force but try finding Air Force Beans), 8oz whole wheat orecchiette, 1lb baby spinach Servings: 4 Nutritional Information: 241 calories, 2.5g Fat, 42g Carbs, 10g Fiber, 9g Protein Directions:

  1. Bring pot of water to a boil for the pasta and heat a large skillet over medium heat.
  2. Saute garlic then add tomatoes, broth, oregano and salt.  Bring to a boil.
  3. Once boiling, add the beans and lower to medium.
  4. Cook until the tomatoes are broken down and sauce is reduced and thickened (15 minutes.)
  5. Add pasta to boiling water.
  6. Lower heat on sauce to simmer
  7. Drain pasta and add to sauce with spinach until all the spinach is wilted.

  Overall Nutrition Information: 1834 calories, 56g Fat, 281g Carbs, 49g Fiber, 70g Protein Nutritional Breakdown for Endurance Athletes: 59% Carbs, 15% Protein, 26% Fat   Nora - I hope you enjoy this menu as much as I enjoyed creating it for you.  When you make the dishes please post them on our Facebook page.

Published in Athlete's Plate
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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