Last week I was up late at night watching Diners, Drivers and Dives. They were at a BBQ joint and the sandwich they made sounded awesome. They had used pulled pork but being a vegetarian that was not going to happen. I started of thinking about ways I could re-create this sandwich without using tofu or tempeh while also having that sort of shredded pork feel.

It dawned on me that spaghetti squash shreds in a similar fashion so that would be the base of the sandiwch. The next question I had to answer was how I was going to develop that burnt end crust and my trusty cast iron pan answered that question.  There were no questions when it came to toppings because the slaw I have been making lately goes with everything, as do pickles (any good BBQ has pickles) and sweet potato fries.

Lucky for you it was fantastic and I am sharing the recipe to this ridiculously tasting dish.


Published in Snack/Dessert Recipes

As most of you know I am a Brand Ambassador for FlapJacked and have been for some time now. The reason I continue to work with them is that the product tastes great, and I mean that about the Mix and the Muffins. Beyond that they are great people who support me through all of my endeavors regardless of how stupid they may be.

One of the other main reasons I love the product as much as I do is that you can be very creative with it. From cookies to crepes to cakes of all shapes and sizes. This recipe is for an individual sized cake that you can make in about 10 minutes but comes with all the flavor of a cake that has been labored over for hours.

I hope you enjoy this recipe as much as I enjoyed eating the results

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Published in Snack/Dessert Recipes
Tuesday, 01 December 2015 18:08

Vegan Recipe: Overcome Illness Stew

The last month has been full speed ahead with racing Ironman Florida (race report here) and then Wild Hare 50 (race report here) two weeks later and registered for Isle Du Bois 52k two weeks post Wild Hare 50 had run my body into the ground. Endurance events take a lot out of you both physically and mentally and your immune system is shot.

I learned this first hand Saturday into Sunday of this past week. I was feeling sluggish on Saturday but managed to do some running around (in the rain) with my wife but by the end of the day it had become full blown - leave me the F alone. I got in bed with a tremendous pain in my face around my sinuses and knew I had a sinus infection. I woke up every 1h20m and had difficulty going back to sleep. When I woke up Sunday I planted myself on the couch and did nothing but neti pot and try to watch football.

The Giants-Redskins game made me not feel any better as that was possibly one of the worst games I can remember watching. Just horrible football. I went to bed Sunday night hoping to sleep through the night but that did not happen until midnight when I got finally got 6 straight hours. When I woke up I felt much better. Less achy in my muscles and less pain in my face. The illness started to turn but not wanting to take any chances I kept up the fluids, vitamin C and when dinner rolled around I wanted nothing but a hearty stew.

I decided on the drive home that the stew would include rice, beans, mushrooms, onions and leafy greens. All of these are high in micro-nutrients but also included complex carbs, protein and healthy fat. I did stop myself from adding additional ingredients as I kept to the keep it simple stupid method.

When I woke up this morning I felt better than I had in the past 48 hours and believe that I am on the other side of the illness. Now the stew is not the only reason because the neti pot is the main helper here but the soup is sure to help battle illness as well as warming you up during these cold winter months. The recipe below is super simple, takes no time and tastes great. Enjoy.

Published in Dinner Recipes
Tuesday, 03 November 2015 20:32

Vegan Recipe: Tempeh Fajita Burrito

Recently I started a burrito kick and it has taken on a life of its own. It is at the point where I am now trying to get #BurritoWednesday trending since it seems that all the other days are taken not to mention the sheer ridiculousness of these hashtags. Also, please do not get me started on National Coffee Day or National Chocolate Day or National Non-GMO Gluten Free Sugar Free Fat Free Peanut Butter Day.

The internet is a wonderful thing to have at our finger tips but some days I have to laugh at how days pick up momentum and thus why I am pushing hard for everybody to join me on #BurritoWednesday. Truth be told I eat a burrito 4-5 times per week because of how convenient they are to make. Take your favorite dish and wrap it up and eat it with one hand. What is better than that? Go ahead and think about it.......I will wait. Told you that you cannot come up with something.

The burrito and the waffle are my all time favorites and maybe I can create a thin waffle to wrap up other foods in and have the first #BurritoWednesday with a #WaffleBurrito.  Stay tuned but until then here is a recipe for a vegan tempeh fajita burrito that is sure to please.

If you decide to make this meal be sure to hashtag it with #BurritoWednesday and let's get this absurd movement rolling along

Published in Dinner Recipes

Back when I was eating meat I could be found at the nearest bar or in my kitchen devouring wings by the dozens.  Yes, dozens. An afternoon watching football could easily consist of 50 wings, beer and an apple pie to finish the day.  When I made the lifestyle decision to become a vegetarian the one thing I missed the most was chicken wings on a Saturday or Sunday in the fall. That went away fairly fast when I began to use tempeh in my homemade buffalo sauce. As time has gone on I decided that anything and everything could get tossed into the buffalo sauce.

This weekend, that is exactly what happened. I started with the thought of using garbanzo beans but soon enough crunchy cauliflower would go well.  Wait, that is not enough let's toss in some Brussels sprouts. Do you have a crunchy texture that stands out? No, you do now in the form of shredded red cabbage.  How can I cut the spice without blue cheese?  How about some fatty avocado. Alright, we got it all so let's start the cooking.

Published in Dinner Recipes
Wednesday, 07 October 2015 13:45

Recipe: Freekeh and Brussels Sprouts Salad

Karen and I have been using Hello Fresh for a few weeks now as a way to make time for each other during hectic work and training schedules. The recipes they provide are terrific and easy to make. The Freekah Sald has become one of our favorites and is one that has been made three times now.

If you are unfamiliar with freekah then I suggest you get familiar with it and this recipe is a great way to use the grain. Freekeh has a slightly smoke and nutty flavor that seems pronounced in this dish. Probably because it is paired with the acidity from a Fuji Apple and the creamy/crunchy fat from the walnuts. Of course, Brussels Sprouts cannot be ignored because well.......Brussels Sprout.

This recipe is great for vegans but also for those carnivores that are trying to follow a Meatless Monday ritual.


Published in Dinner Recipes
Monday, 21 September 2015 14:22

Recipe: Deconstructed Pasta Carbonara

Some days getting into the kitchen and chopping, dicing, mincing and everything else that comes with making a meal is relaxing and allows me to exercise my creative gifts. Other days I want to get into and out of the kitchen faster than Andy Potts swim a half-ironman distance of 1.2 miles (which was 24 minutes at the 2015 version of Timberman). The reality is that my weekday evenings are my sanctuary to put my feet up and relax so the long cooking days are Saturday and Sunday. Thursday has also become a day in the kitchen as Karen and I have been cooking together on those days.

But, the last thing I want to do after riding the trainer for an hour and running for 15-30 minutes then showering is to start prepping at 7:30pm. I know a lot of people do meal prep and I am all for it but it does not work for me. I listen to my body and eat what I have a craving for and that has a tendency to change on an hourly basis during training. If I had 5 tuppware containers in my fridge already prepped I know that 3 out of the 5 days I would not eat the food because I just did not want to eat that on that day.

This is where keeping it simple and keeping it easy comes into play. One of my favorite dishes is pasta carbonara (vegetarian without the bacon of course.) The creaminess of the egg along with the crunchy texture of the bread crumbs. Add in garlic (OR COURSE!!!!) and some spice in the form of red pepper flakes and the dish as as easy as it is tasty.

The recipe below is for a pasta carbonara but it removes the technical aspect of getting the eggs into the pan without it turning into a scrambled egg and ruining the dish before you had a chance to taste it.

After you have had the opportunity to make this dish I would appreciate your feedback on the ease, complexity, taste, etc. Thanks.


Published in Dinner Recipes

Quinoa and tofu is not something I typically put together as it seems like protein overkill.  There is 8g of protein per cup of quinoa while there is 10g of protein per 1/2 cup of tofu.  18g of protein in one meal would be nearly35% of the average needs of a man and that just seems like to much from one meal.  I avoided this combination forever until I saw a post on Instagram with these two combined and I thought that I should just give it a try and ignore the macros for just one meal as the texture combination seemed like it would be phenomenal.

If tofu is made to my liking then it is extremely crunchy on the outside and creamy on the inside while the quinoa would present itself with a creamy texture overall.  Of course you can’t just toss quinoa and tofu on a plate and call it a meal.  You need other ingredients and when I saw Chef Marcus Samuelsson’s recipe for a quinoa and beet salad I knew that beets were going to get tossed into the mix.  Of course it didn’t hurt that I had just purchased beets from the farmer’s market the weekend prior.

With a cast iron pan ready to go having the crunchy exterior on the tofu, sweet potatoes and beets was going to be easy.  Cast iron pans were made for pan roasting vegetables.  Put some sweet corn and sweet peas into the quinoa to off set the poblano pepper and this quinoa and tofu salad would be a hit.  The downside is that the beets would turn nearly everything a shade of red and so you could call this Red Quinoa And Tofu Salad if you wish, but whatever you call it just make and then sit out on your back porch or patio on a cool summer evening and enjoy.

quinoa and tofu - recipe - salad

Quinoa And Tofu Salad With Beets, Sweet Potatoes, Corn, Peas And Poblano Peppers

This quinoa and tofu salad is wheat-free, gluten-free, dairy-free and vegan.  I think I covered everybody’s issues here other than adding bacon for the carnivores that follow this blog.  In truth bacon wouldn’t go so well here but diced chicken or turkey would be a perfect substitute for the tofu.  I also believe that you could turn this quinoa and tofu salad into a quinoa and tempeh salad if you so choose.

Lastly, this dish can be served cold at a picnic as well and all the flavors will hold up (I would know as I did not finish it all and put it in the fridge and then ate it for breakfast the next day – cold straight from the fridge).

Published in Lunch Recipes
Sunday, 24 February 2013 12:00

Dried Cranberry Pecan Lime Waffles

Dried Cranberry Pecan Lime Waffles were created on February 20th which was the 10th day of my current 12 day #wafflestreak.  Yes, #wafflestreak is a hashtag I use that was created by FatFluential and one that I take great pride in.  Not all the waffles in the streak are breakfast or brunch.  They aren’t always sweet, but can sometimes be savory or made from vegetables.  The waffles may also be come in the form of polenta as seen here and here.

Yesterday I posted my Chocolate Pistachio recipe and when I woke up this morning I had a request on Instagramfor the Dried Cranbarry Pecan Lime Waffles.  Of course, I cannot just post the recipe for the pecan lime waffles without giving you some background on how the recipe came to be.  If you look at the name of these waffles you may have noticed a tie to Thanksgiving and that is essentially where the inspiration came from.

I was sitting at my laptop and thinking of how I had created waffles from desserts, such as these Gingerbread waffles or from the combination of peanut butter and jelly sandwiches.  One of my favorite desserts has always been pecan pie but it is just nothing but sugar and a crust.  The day that pecan pie shows up in my house is on Thanksgiving which has always been my favorite holiday and the idea of dried cranberry pecan lime waffles was created.

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No more verbiage from me, so here is the recipe for the pecan lime waffles (typing dried cranberry……was too much!)

Dried Cranberry Pecan Lime Waffles Recipe

Ingredients: 1/2c Garbanzo Bean Flour, 1 egg, 1/2c Coconut Milk, Juice of small lime, zest of 1 lime, 1 Tbsp dried cranberries, 1 oz pecans (chopped)

Servings: 1

Nutritional Information: 532 calories, 46g Carbohydrates, 3og Fat, 21g Protein


  1. Chop pecans or place in a food storage bag cover with a towel and mash with a rolling pin, can or meat tenderizer.  Set aside.
  2. Zest the lime into a bowl then cut in half to prepare for extracting the lime juice.
  3. In same bowl combine flour, egg, lime juice and coconut milk.  Whisk until well combined.
  4. Add pecans, lime zest and cranberries to batter and mix well to combine.
  5. Pre-heat your waffle iron per manufacturer’s directions.
  6. Spoon batter onto iron and once all the steam is released then open up the waffle iron and serve with fruit.


  • The texture of the batter I create will make the waffles crunchy on the outside and soft and chewy on the inside.
  • Serve with maple syrup to truly provide the pecan pie taste.
  • If you are not a fan of lime you can leave it out but it adds a terrific refreshing citrus taste.
Published in Breakfast Recipes
Monday, 14 January 2013 17:55

Baked Polenta And Eggs Recipe

This weekend I was watching Eat St on the Food Network when they featured a restaurant in NYC.  I cannot for the life of me remember the name of the restaurant of the chef but he made this polenta and egg dish that looked fabulous and it inspired me to created a baked polenta and eggs dish.  I was trying to figure out when I was going to be able to make this because I had already planned out my menu for the weekend but I was ready for some baked polenta and eggs.  Before I forget he also made a beet juice risotto that he deep-fried to form an arancini that looked remarkable. Later that night while tooling around on various social media sites I came across Pinch of Yum who had a resources page and one of her resources was for Easy Recipe, which is a plug-in for WordPress that allows you to enter your information and it will format the recipe and provide other data that you supply in a neat and concise manner.  This baked polenta and eggs recipe is the first time I am using this plug-in so please let me know, in the comments, what you think of the plug-in. I am not converting the blog to a foodie blog but you don't want to hear about my training which is why I am only doing a monthly update as I make my way to Ironman Texas.  There is only so much advice one can give on training through the winter so I have turned myself over to my kitchen and coming up with new recipes using ingredients that we all have or are easy to get.  The ingredients list for the baked polenta and eggs is short and one that you have the majority of the ingredients to already.  Oh, and before I forget my post tomorrow will be on setting up a transition area as I was asked about that on Saturday.....see it is not all about food. Now onto the recipe:

Baked Polenta And Eggs

Baked Polenta And Eggs Recipe
Recipe Type: Breakfast
Cuisine: American Italian
Author: Jason Bahamundi
Prep time:
Cook time:
Total time:
Serves: 1-2
Baked Polenta And Eggs is great for a weekend breakfast or brunch as it is a fairly hearty meal and not something you'll be able to make before running to work unless you prepare it the night before.
  • 1/2c Polenta (I use Bob's Red Mill)
  • 1 1/2c Water
  • 1/2c Red Gravy (sauce) - I make my own but use your favorite
  • 2 Eggs
  • Italian Seasoning
  • Salt
  1. Pre-heat oven to 405*
  2. Bring water to a boil in a pot and then add polenta.
  3. Reduce heat to low and allow to simmer while stirring the polenta.
  4. Sitr the polenta frequently to avoid sticking to the pot.
  5. As the polenta starts to set add italian seasonings and the salt. Continue stirring.
  6. After the polenta has absorbed all the water and is thick pour into a baking dish.
  7. Create well that is deep enough to hold the red gravy and egg but not so deep to touch the bottom of baking dish
  8. Pour approximately 1/2 the red gravy (with a spoon) into the well.
  9. Make sure there is still a well and if not create one again.
  10. Crack egg into each well then add more gravy around the egg.
  11. Place in oven for 12-15 minutes until egg sets to your desire.
  12. Remove from oven and allow to cool a bit before digging in.
Serving size: 1-2 Calories: 428 Fat: 9 Carbohydrates: 62 Protein: 19
If you are going to make your own red gravy then cook time is going to be longer than one hour.

Are You A Fan Of Polenta?  How Do You Prepare It?


Published in Breakfast Recipes
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