Ingredients: 1c whole wheat flour, 2tsp baking powder, 2tbs wheat germ, 2tbs ground flax seed, 1/4c egg substitute, 2tbs unsweetened applesauce, 1c Vanilla HoneyMilk , 1/4c dried cranberries, 1oz walnuts chopped, 1 banana sliced, cooking sprayServings: 4-6 pancakesDirections:1- Put dry ingredients into bowl and mix thoroughly2- Add wet ingredients and mix thoroughly3- Add in cranberries, walnuts and banana and mix thoroughly4- Heat up pan with cooking spray5- Cook over low heat so the pancakes don't cook to fast and burn6- Serve with more fruit and sugar free syrup
pic courtesy of ireallylikefood.com
AM Snack - Pink Flamingo Smoothie(do I need to explain the pink?)
Ingredients: 1 bottle of Vanilla HoneyMilk , 1oz strawberries (about 6), 1 banana, 2tbs ground flax, 1tbs Peanut ButterServings: 1Directions:1- Combine all ingredients in a blender (use ice if you want it thicker or frozen strawberries) and whip smooth
pic courtesy of sheknows.com
Lunch - Run Friendly Farfalle(she runs in a group 2-3x per week plus it adds in some green)
Indgredients: 1c of dry farfalle, 5 stalks of broccoli rabe, 2 tbs olive oil, 20 pine nutsServings: 1Directions: 1- Bring water to a boil to cook pasta2- Heat up 1tbs olive oil and once hot saute broccoli rabe3- In same pan toast pine nuts (be careful as they will burn quickly. Just looking to extract oils)4- Combine broccoli rabe and pine nuts and set aside5- Cook pasta to your desired consistency.6- Drain pasta and combine with broccoli rabe, pine nuts7- Add olive oil over the top8- Add shaved parmesan (optional)
Pic courtesy of robynwebb.com
PM Snack - Chewybaca Cranberry Oatmeal Peanut Butter Bars(Star Wars is one of her favorite movies)
Ingredients: 1/2c whole wheat flour, 2tbs ground flax, 2tbs wheat germ, 1tsp cinnamon, 1/2c peanut butter, 1/3c honey, 1/2c egg substitute, 2c old-fashioned rolled oats, 1c dried cranberries, 1/2 cup chopped almonds, 1/2c dark chocolate chips
pic courtesy of Reader's Digest
Servings: 24 bars
1- Preheat oven to 350 degrees
2- Combine dry ingredients in one bowl (flour, flax, wheat germ, cinnamon)
3- Combine peanut butter, egg substitute and honey until well combined
4- Combine wet and dry and fold together
5- Add in oats, cranberries, almonds and chocolate chips
6- Place in 9x13 baking dish and in oven
7- Cook for 20 - 25 minutes
8- Let cool then cut into squares
Dinner - Trash Talk Tofu Tacos
(she loves passing guys during a run)
Ingredients: 12oz of firmly packed tofu, 2tbs soy sauce, 1tbs lime juice, 1tbs chili powder, 1tbs cumin, 1tbs paprika, 1tbs garlic powder, 1/4tbs cayenne, 1 bag of slaw (dry), 8 corn or whole wheat tortillas
pic courtesy of sunset.com
1- Rinse tofu, drain for about 5 minutes, then pat dry with paper towels. Cut into 1-inch cubes and lightly blot with more paper towels.
2- Mix soy sauce, lime juice, chili powder, cumin, garlic powder, paprika and cayenne. Add tofu and mix gently to coat cubes completely. Let stand 5 to 10 minutes, stirring occasionally.
3- In separate bowl mix cabbage with vinegar.
4- Heat non-sticking pan and place tofu in pan. Turn as needed to brown tofu on all sides, 5 to 6 minutes total. Transfer to a serving platter. Place cabbage mixture alongside.
5- Heat tortillas in a microwave oven at full power until hot and steamy, ~30 seconds. Wrap in a towel. Serve with tofu and cabbage, salsa, and sour cream.
6- Eat taco style, filling tortillas as desired.
Red - I hope you enjoy the menu and found it to your style and creativity. Please send me an email by Monday with your nomination for the next Athlete's Plate.