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

Vegetarian Times, May, 1995 by 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.