High Energy Fitness Foods

High-energy fitness foods: try these hearty recipes for a burst of energy when you need it most - recipes - Cover Story

Jane Weston Wilson

My friends call me the Energizer bunny; I just keep going and going and going."

That's Ivy Berke talking. I met her at a cooking class I was teaching; we hit it off when we learned we were both enrolled in the same fitness-certification program. Berke is both a personal trainer and fitness instructor with enormous amounts of energy. Just listening to what she does in a typical day can make a person weary: She works with two or three personal clients, teaches a couple of aerobics classes and then enjoys her own workout, which always includes an outdoor exercise such as biking, in-line skating or skiing. (Plus, she's the mother of an active 9-year-old and a newborn baby.)

Despite her energy level, Berke - like many of us - experiences bouts of fatigue and hunger at times throughout the day, usually midmorning and midafternoon. She wanted to know if I could help her solve her problem, so over a cup of tea, she and I carefully went over her daily eating patterns.

Why does Berke run out of energy? Like many people, she eats low-fat, simple-sugar foods - bagels, muffins and pasta - that give her calories but do little to sustain her energy throughout the day. Simple carbohydrates cause what I call "rush-deficit" syndrome: You get a rush of energy from the simple sugars as they enter the bloodstream, but then your blood-sugar level falls, taking your energy with it. An active body needs complex carbohydrates that metabolize more slowly and provide a steady stream of energy.

New research bears this out: News headlines this past February that screamed "Pasta Makes You Fat" may have scared away scores of people from a low-fat, high-carbohydrate diet. But what the fine print of the articles emphasized was that it is complex carbohydrates that should take the place of dietary fat, not simple carbohydrates such as sugar and white flour. Simple carbohydrates can cause the body to overproduce glucose, which, if not needed by the body, will be stored as fat. In addition, complex carbohydrates contain fiber, which helps the body regulate glucose levels.

Keeping complex carbs in mind, I created recipes for high-energy foods to diminish Berke's hungries so she could perform at a high level throughout the day. Though you may not burn off 1,500 calories in a day, you can probably use a little more energy, whether it's for an early meeting, chasing your kids around die park or getting the most from your workout.

Roasted Vegetables

These make a hearty dinner with Polenta Lima Bean Loaf or Bulgur Spring Vegetable Salad. Save enough for a sandwich or a snack.

1 medium zucchini, cut into thirds crosswise, then cut into thirds lengthwise

1 medium yellow squash, cut into thirds crosswise, then cut into thirds lengthwise

1 medium red pepper, cut lengthwise into 2-inch strips

1 yellow pepper, cut lengthwise into 2-inch strips

1 medium red onion, cut into crescents

1 bunch (about 8) green onions, cut in half crosswise

3 Tbs. fresh rosemary or basil (1 Tbs. dried)

1 Tbs. olive oil Salt and pepper to taste

Preheat broiler or grill. Spread vegetables evenly on large square of foil. Sprinkle with rosemary or basil, drizzle with olive oil and toss thoroughly with hands.

Grill or broil until most of the vegetables are blackened and slightly limp, 8 to 10 minutes. Salt and pepper to taste Makes 6 servings.

PER SERVING: 61 CAL.; 1G PROT.; 2G FAT; 9G CARB.; 0 CHOL.; 18 2MG SOD.; 3G FIBER. VEGAN

Light Vegetable Soup

You can double this recipe and freeze it for another meal. Or, fill your thermos and you have a hearty snack.

2 Tbs. olive oil

4 cloves garlic, chopped

1 leek (mostly white part), cut into 1-inch circles

1 parsnip, julienned

12 green beans, cut into 2-inch lengths

1 medium zucchini, julienned

1 yellow squash, julienned

1 large tomato, diced

5 cups water or vegetable broth

1 1/2 cups shredded Savoy cabbage

1 cup blanched baby lima beans

1/4 cup chopped fresh italian parsley

1/4 cup coarsely chopped sun-dried tomatoes

Salt and pepper to taste

In a large saucepan or Dutch oven over high heat, add oil, garlic and leek; saute until leek is tender, about 3 minutes. Lower heat. Add parsnip and green beans; saute 5 minutes more. Add squash and fresh tomato; saute 3 more minutes. Add water or broth; cook about 15 minutes (vegetables should be crisp).

Add cabbage and lima beans; cook until limas are tender, about 5 minutes. Stir in parsley and sun-dried tomatoes; turn off heat. Serve immediately. Salt and pepper to taste. Makes 8 servings.

PER SERVING: 123 CAL.; 3G PROT.; 3G FAT; 19G CARB.; 0 CHOL.; 291MG SOD.; 6G FIBER. VEGAN

Bulgur Spring Vegetable Salad

When combined with vegetables, bulgur makes a rich-tasting, vibrant-looking salad. Try leftovers with Roasted Vegetables.

Salad:

1 1/4 cup water

1 cup bulgur

1 medium red bell pepper, diced

1 medium zucchini, diced

1 medium yellow squash, diced

1/2 medium red onion, diced

Dressing:

Juice of 1 lime

2 Tbs. olive oil

1/4 cup minced fresh dill

1/4 cup freshly grated Parmesan cheese (optional)

In a small saucepan over high heat, bring water to a boil. Add bulgur; boil 1 minute. Turn off heat, cover and let sit 15 minutes. Fluff with fork. In a large bowl, combine bulgur and remaining salad ingredients.

In a separate bowl, combine lime juice, oil and dill. Pour over salad; toss well. Garnish with Parmesan cheese if desired. Makes 6 servings.

PER SERVING: 150 CAL.; 4G PROT.; 5G FAT; 23G CARB.; 0 CHOL.; 6MG SOD.; 4G FIBER. VEGAN/LACTO

Black Bean Sweet Potato Pie

Enjoy this pie hot, room temperature or cold. It freezes beautifully.

2 cups peeled and chopped sweet potatoes

2 Tbs. plus

1 tsp. safflower oil

1 Tbs. oregano

1 tsp. thyme

1/2 cup diced red bell pepper

1/2 cup diced red onion

4 green onions, diced

2 cups cooked black beans, drained

2 1/2 cups blue corn tortilia chips

Simmer sweet potatoes in water to cover until tender, about 20 minutes; drain and transfer to mixing bowl to cool. Mash with fork or potato masher. Set aside.

Preheat oven to 350 degrees. In a medium skillet over high heat, add 2 tablespoons oil, oregano and thyme; saute 1 minute, Add red pepper, onion and green onions; saute until vegetables are just tender, about 5 minutes. In a medium bowl, mash beans with a fork or potato masher; mix in sauteed vegetables. Set aside.

Crumble 2 cups of chips by hand or in blender or food processor until they are texture of cracker crumbs. Spread chips in bottom of oiled 9-inch pie pan. Spread bean-vegetable mixture evenly on top of crumbs, pressing down firmly with fingers. Spread sweet potatoes on top of bean layer.

Bake pie until cooked through, 15 to 20 minutes. Remove from oven; crumble remaining 1/2 cup of tortilla chips on top of pie. Makes 6 servings.

PER SERVING: 288CAL.; 6G PROT.; 7G FAT; 47G CARB.; 0 CHOL.; 56MG SOD.; 8G FIBER. VEGAN

Pear Apple Apricot Crisp

Crisps are delicious as desserts, late-evening munchies, breakfasts or snacks. For a great dessert, serve with ice cream or other frozen dessert.

Filling:

3 Golden Delicious apples, unpeeled, cut into 1-inch wedges

3 Bosc pears, unpeeled, cut into 1-inch wedges

1/2 cup dried apricots

1 cup brown sugar

1 tsp. nutmeg

1 tsp. cinnamon Zest of 1 medium orange

1/4 cup orange juice

Topping:

1/2 cup whole wheat flour

1 cup rolled oats

1/4 cup brown sugar

1/4 cup margarine

Preheat oven to 350 degrees. In a 2-quart baking dish, toss together all filling ingredients. In a separate bowl, combine flour, oats and sugar. Cut in margarine with a fork or pastry blender to make crumbly mixture.

Sprinkle oat mixture evenly over filling. Cover baking dish with aluminum foil; bake 20 minutes. Remove foil; bake until topping is cooked and browned, about 10 minutes more. Makes 6 generous servings.

PER SERVING: 348 CAL.; 5G PROT.; 9G FAT; 61G CARB.; 0 CHOL.; 100MG SOD.; 8G FIBER. VEGAN

Polenta Lima Bean Loaf

Hearty loaves like this are appreciated by people who want heft and bulk in their meals. Serve with Roasted Vegetables, or slice and grill or toast leftovers.

1/2 cup sun-dried tomatoes (not oil-packed)

5 cups water or vegetable broth

1 Tbs. salt

1 Tbs. margarine

2 cups instant polenta

1 cup blanched baby lima beans

1/4 cup grated Parmesan cheese (optional)

Steam tomatoes until soft. Transfer to bowl; add 1/4 cup boiling water; set aside 15 minutes. Drain and slice into thin strips.

In a large saucepan, bring water or broth to boil over high heat; add salt and margarine. When margarine melts, briskly whisk in polenta; cook until thick, about 3 to 5 minutes.

Add drained rehydrated tomatoes, lima beans and cheese if desired. Whisk until mixture comes away from the side of pan. Turn into oiled 9- by 5- by 3-inch loaf pan. Refrigerate about 2 hours. Cut into 1/2-inch slices. Serve cold, warmed or grilled. Good as a base for Roasted Vegetables. Makes 8 to 10 servings.

PER SERVING: 74 CAL.; 3G PROT.; 1G FAT; 12G CARB.; 0 CHOL.; 362MG SOD.; 2G FIBER. VEGAN

Dairy-Free Banana Bread

This vegan banana bread has a cake-like texture and is studded with nuts and golden raisins. Slice it thin, toast it and serve with jam for breakfast or snacks; it also freezes well.

1 1/2 cups whole wheat flour

1/4 cup wheat germ

2 tsp. baking powder

1 tsp. baking soda

1/4 tsp. salt

1/3 cup brown sugar

2 1/2 cups bananas, peeled and cut into 2-inch circles

1/3 cup safflower oil Zest of 1 medium orange

1/4 cup orange juice

1/4 cup coarsely chopped pistachio nuts

1/2 cup golden raisins

Preheat oven to 350 degrees. In a large bowl, sift together flour, wheat germ, baking powder, baking soda, salt and brown sugar; set aside.

In a food processor fitted with a metal blade, process bananas into a thick pulp. Add oil, zest and juice; pulse until incorporated into banana pulp. Add banana mixture to dry ingredients; whisk to incorporate. (Batter will be quite thick.) Fold in nuts and raisins.

Pour batter into 9- by 5- by 3-inch loaf pan. Bake until tester inserted in center comes out clean, 30 to 45 minutes. (Cover with foil if it becomes too brown.)

Cool on wire rack before removing loaf from pan. Refrigerating for 1 hour or so will make slicing easier. Makes 12 servings.

PER SERVING: 217 CAL.; 4G PROT.; 8G FAT; 3 3G CARB.; 0 CHOL.; 189MG SOD.; 4G FIBER. VEGAN

Jane Weston Wilson is a fitness trainer, cookbook author, and cooking instructor in New York city.