Eat and Run - recipes - Brief Article

Knowing about fitness nutrition can give you a competitive edge

Whether you're an Olympic gymnast in training for Sydney 2000 or a lunchtime jogger, eating a properly balanced diet can enhance your fitness routine. The right food alone can't turn you into a world-class athlete--you need the genes and the training for that. But knowing how, and when, to chow down can improve your endurance at the gym.

The goal is the right balance of carbohydrates, protein and fats. Carbohydrates provide energy; protein builds and repairs muscle tissue; and fats provide fuel after the first 20 minutes of exercise.

First, a little background on carbohydrates. The body breaks them down into "fuel" called glycogen, which is stored in the muscles and released as needed. Complex carbohydrates--grains, vegetables and legumes--break down gradually, delivering a slow, steady stream of glycogen into the bloodstream and more lasting energy. Simple carbs found in sweet foods like juice, fruit and sports bars break down quickly; they provide immediate energy, but it doesn't last long. Many sports nutritionists, including Catherine Carrigan, owner of Total Fitness gym in Atlanta, recommend that athletes follow a diet consisting of 3 grams [g.] of complex carbohydrates to 1 g. of protein. Because your workout will deplete glycogen stores, the best time to eat simple carbs, like eight ounces of orange juice or a banana, is right afterward. Not only are simple carbs converted into energy quickly, but the enzymes responsible for breaking them down are most effective after a workout, when the blood is pumping harder.

If glycogen stores do run low, your body may use protein to boost your efforts, diverting it from its role in muscle repair and growth. Although research shows that athletes need more protein than nonathletes, you don't need to load up. Experts agree that 15 to 20 percent of your diet should consist of protein found in tofu (3 ounces, 8 g.), beans (1/2 cup, 7 g.) and yogurt (1 cup, 11 g.). Because protein-rich foods are digested slowly (especially if they contain significant amounts of fat), you should consume them in small doses throughout the day.

Fat is often vilified, but it plays a vital role in fitness nutrition. During the first 20 minutes of exercise, you burn carbohydrates for fuel. After that, your body begins to break down fat cells for energy. But don't reach for the fries just yet. Excess calories from saturated fats (palm and coconut oils, butter, animal fats) are the primary dietary demons, boosting "bad" LDL cholesterol levels and your risk of heart disease. Unsaturated fats (olive, safflower and vegetable oils) can effectively reduce heart disease risk by lowering LDL levels. Only 20 to 25 percent of your total calories should come from fat, with no more than 10 percent from saturated fats.

According to nutritionists such as Susan Witz, a fitness instructor and consultant at the Heartland Spa outside Chicago, consuming the right foods at the right times will deliver gains in peak performance and fitness. She warns against eating just before exercise because it can cause stomach discomfort. "But a pre-workout snack eaten 45 to 90 minutes before a workout can help keep your energy up," she says. Ideally, the snack is easily digestible, with 200 to 300 calories and about 60 grams of carbohydrates. Some healthy choices are half a bagel, a small bowl of pasta or cereal with soy or rice milk.

On any given day, it is important not to go five hours without eating, says nutritionist Carrigan. "The biggest mistake is not eating a post-workout meal within two hours of exercising. And don't forget to keep yourself hydrated before, during and after your workout," she adds.

All this great advice adds up to one thing: Eating right and exercising are the best ways to get healthy and stay that way. Here are some delicious, well-balanced dishes to keep you going for the long haul.

Zucchini and Roasted Bell Pepper Soup

4 to 6 SERVINGS EGG- & DAIRY-FREE

Rich and savory with a hint of smoky flavor, this soup makes a fantastic light starter for a spring menu. Peeling the zucchini creates a more refined appearance, but it's fine to omit this step.

1 Tbs. vegetable oil
1 medium onion, chopped
3 medium zucchini, peeled and diced
2 stalks celery, sliced
2 medium cloves garlic, minced
2 medium red bell peppers, halved
  lengthwise
1/3 cup drained soft tofu
1 tsp. salt
1/4 tsp. freshly ground pepper
Chopped fresh basil and/or chives for
  garnish (optional)

1. In large saucepan, heat oil over medium heat. Add onion and cook until golden, about 8 minutes. Add zucchini, celery and garlic and cook, stirring occasionally, 5 minutes.

2. Add 4 cups water and bring to a boil over high heat. Reduce heat to low and simmer, stirring occasionally, until vegetables are tender, about 15 minutes.

3. Meanwhile, preheat broiler. Place pepper halves, skin side up, on broiler rack and broil until skins are blackened, about 9 minutes. (Alternatively, using tongs, roast peppers, skin side down, directly over gas flame.) Wrap in paper bag and refrigerate until cool, about 15 minutes.

4. Peel peppers. Transfer to blender or food processor, add tofu and puree until smooth. Remove to bowl and set aside.

5. Transfer zucchini mixture (in batches if necessary) to blender or processor and puree until smooth. Return mixture to saucepan, then stir in roasted pepper puree, salt and pepper. Reheat over medium heat, thinning with more water as needed. Serve hot, garnished with basil if desired.

PER SERVING: 93 CAL.; 4G PROT.; 4G TOTAL FAT (0 SAT. FAT); 13G CARB.; 0 CHOL.; 565MG SOD.; 5G FIBER

Lentil-Veggie Burgers with Creamy Almondaise

6 SERVINGS EGG- & DAIRY-FREE

These tasty burgers start with cooked lentils and brown rice, so plan ahead. Don't worry if the mixture seems delicate when you're shaping the burgers--they'll firm up during chilling and shouldn't fall apart when cooking.

1 cup cooked brown lentils
1/2 cup cooked brown rice
2 Tbs. vegetable oil
3 scallions, thinly sliced
2 medium cloves garlic, minced
1 medium carrot, finely diced
1 small onion, minced
1/2 cup (generous) well-drained, lightly
  mashed firm tofu
1/2 cup plus 3 Tbs. quinoa flour
1 Tbs. tamari or reduced-sodium
  soy sauce
2 tsp. arrowroot dissolved in 1/4 cup water
1/2 tsp. salt
1/2 tsp. freshly ground pepper
2 Tbs. nutritional yeast (see glossary, p. 111)
6 whole-wheat or spelt hamburger buns,
  split
Creamy Almondaise (recipe follows)
Tomato slices and alfalfa sprouts
  for garnish

1. In large bowl, combine lentils and rice. Set aside.

2. In large skillet, heat 1 tablespoon oil over medium heat. Add scallions, garlic carrot and onion and cook until tender, stirring occasionally, about 8 minutes. Combine with lentil/rice mixture. Add tofu, 3 tablespoons flour, tamari, arrowroot mixture, salt and pepper. Mix well.

3. In shallow dish, mix together yeast and remaining 34 cup flour. With moistened hands, shape lentil mixture into 6 patties, each about 3 inches in diameter. Coat in yeast/flour mixture and refrigerate 30 minutes.

4. In large nonstick skillet, heat remaining 1 tablespoon oil over medium heat. Add burgers (in batches if necessary) and cook until crispy brown, 3 to 4 minutes per side.

5. Spread buns with almondaise, top each burger with some tomato slices and sprouts and serve.

PER SERVING: 244 CAL.; 9G PROT.; 6G TOTAL FAT (1G SAT. FAT); 40G CARB.; 0 CHOL.; 440MG SOD.; 6G FIBER

Creamy Almondaise

MAKES 2 CUPS EGG- & DAIRY-FREE (30 min.)

This nut-based, eggless hollandaise-style sauce is a sublime substitute for mayonnaise. Slather it on a veggie burger or any favorite sandwich.

1/2 cup blanched almonds (3 oz.)
1/2 cup soy milk
1/2 medium clove garlic, minced, or 1/4 tsp.
  garlic powder
1 tsp. nutritional yeast (see glossary, p. 111)
1 cup vegetable oil
2 to 3 Tbs. fresh lemon juice
1/2 tsp. cider vinegar

1. In food processor or blender, process almonds just until minced. Add soy milk and process until paste forms. Add garlic and yeast.

2. With motor running, slowly add oil in thin stream until blended, then add lemon juice and vinegar. Season with salt to taste.

3. With rubber spatula, scrape mixture into small bowl. Cover and refrigerate at least 30 minutes before serving. The almondaise will thicken.

PER TABLESPOON: 76 CAL.; 1G PROT.; 8G TOTAL FAT (1G SAT. FAT); 1G CARB.; 0 CHOL.; 2MG SOD.; 0 FIBER

Sweet Potato-Vegetable Casserole

6 SERVINGS EGG- & DAIRY-FREE

This pretty casserole, layered with colorful vegetables, gets its zip from the exotic taste of sesame tahini and garam masala. To roast red peppers, follow the method outlined in Zucchini and Roasted Bell Pepper Soup, p. 36. (Jarred roasted peppers may be substituted.)

1/4 cup blanched almonds (1 1/2 oz.)
1 to 2 Tbs. nutritional yeast
  (see glossary, p. 111)
8 tsp. vegetable oil
1 medium onion, halved and sliced
3 medium leeks (white and light green
  parts), thinly sliced
3 medium carrots, halved crosswise then
  lengthwise and cut into thin strips
2 medium zucchini, thinly sliced
1/4 to 1/2 tsp. dried marjoram
2 medium sweet potatoes (8 oz. each),
  peeled and thinly sliced
2 medium red bell peppers, roasted and
  cut into thin strips

Tahini-Masala Sauce

1 Tbs. vegetable oil
2 medium cloves garlic, minced
3 Tbs. tahini
  (see glossary, p, 111)
1/4 tsp. garam masala
  (see glossary, p. 111)
1/8 tsp. salt
1/8 tsp. freshly ground pepper

1. Grease 8-inch square glass baking dish or other 2-quart casserole. Set aside. In food processor or blender, process almonds just until minced. Add yeast and blend briefly by pulsing. Set aside.

2. In large skillet, heat 2 teaspoons oil over medium heat. Add onion and cook until lightly golden, about 8 minutes. Transfer to medium bowl. In same skillet, heat 2 teaspoons oil. Add leeks and cook 5 minutes, stirring often and lowering heat if necessary. Add to onion, mix well and set aside.

3. In skillet, heat 2 teaspoons oil. Add carrots and season with salt and freshly ground pepper to taste. Cook, stirring occasionally, 4 minutes. Transfer to another bowl. Heat remaining 2 teaspoons oil in skillet. Add zucchini and marjoram; season with salt and pepper. Cook, stirring occasionally, 2 minutes. Set aside.

4. Preheat oven to 375 [degrees] F. Make tahini sauce: In small saucepan, heat oil over low heat. Add garlic and cook 1 minute. Stir in tahini and 1 cup water. Simmer 5 minutes. Stir in garam masala, salt and pepper; keep warm until ready to use (do not boil or mixture may curdle).

5. In prepared baking dish, layer one-third the sweet potato slices, half the leek mixture, another one-third potatoes, then remaining leeks. Top with carrots, zucchini, pepper strips and remaining potatoes; drizzle with tahini sauce. Cover with parchment paper and then foil. Bake until knife inserted in center pierces all layers easily, about 40 minutes.

6. Remove paper and foil. Sprinkle casserole with reserved almond mixture and bake, uncovered, until lightly golden, about 10 minutes. Serve hot.

PER SERVING: 263 CAL.; 5G PROT.; 17G TOTAL FAT (2G SAT. FAT); 26G CARB.; 0 CHOL; 70MG SOD.; 5G FIBER

Quinoa Salad with Baked Marinated Tofu

4 SERVINGS EGG- & DAIRY-FREE

Here's a light grain salad with a wonderfully tangy flavor. For a convenient substitute, you can buy prepared baked marinated tofu for this recipe. To toast almonds, bake them at 350 [degrees] F for about 15 minutes; cool.

Marinated tofu

1 lb. firm tofu, drained and cut into
  8 slices
1/4 cup tamari or reduced-sodium
  soy sauce
1 Tbs. nutritional yeast
  (see glossary, p. 111)
1 Tbs. Dijon mustard
1 small clove garlic, minced
1 tsp. honey
Pinch of cayenne

1 cup uncooked quinoa
Pinch of cayenne
3 stalks celery, diced
1/2 medium red bell pepper, diced
1 bunch fresh cilantro, chopped
1/4 cup whole blanched almonds,
  toasted (1 1/2 oz.)
1 to 2 Tbs. balsamic vinegar
Red leaf lettuce for serving
Sesame seeds and red bell pepper strips
  for garnish (optional)

1. Make tofu: Preheat oven to 400 [degrees] F. Place tofu slices in small glass baking dish. In small bowl, whisk together remaining ingredients and 1/4 cup water. Pour over tofu. Bake until tofu is browned and marinade is absorbed, about 45 minutes.

2. Meanwhile, rinse quinoa in sieve under cold running water until water runs clear. In medium saucepan, combine quinoa, 2 cups water and pinch each of cayenne and salt and bring to a boil over high heat. Reduce heat to low, cover and simmer 15 minutes. Remove from heat and let stand, covered, 15 minutes.

3. Transfer quinoa to large bowl and let cool. Crumble in 4 slices baked tofu. Add celery, diced bell pepper, cilantro, almonds and vinegar. Season with salt to taste and mix well.

4. Line serving platter with lettuce, spoon salad on top, and garnish with sesame seeds and pepper strips if desired. Serve with remaining baked tofu on the side.

PER SERVING: 305 CAL.; 15G PROT.; 11G TOTAL FAT (1G SAT. FAT); 38G CARB.; 0 CHOL.; 910MG SOD.; 5G FIBER

Mixed Green Salad with Tofu-Dill Dressing

4 TO 6 SERVINGS EGG- & DAIRY-FREE (30 min.)

There's a creamy secret to this dressing-tofu, which also boosts the protein. Fresh dill adds a lovely flavor and fragrance; don't be tempted to substitute the dried herb.

1 1/2 heads red leaf, romaine or butterhead
  lettuce, rinsed, dried and torn into
  bite-size pieces (8 cups)
1 bunch arugula, trimmed, rinsed
  and dried

Tofu-Dill Dressing

8 oz. soft tofu, drained
1 Tbs. nutritional yeast
  (see glossary, p. 111)
1 Tbs. fresh lemon juice
1 Tbs. cider vinegar
1 medium clove garlic, minced
3/4 tsp. honey
1/4 tsp. salt
1 bunch fresh dill, coarsely chopped

1. In large salad bowl, combine lettuce and arugula.

2. Make dressing: In blender or food processor, combine tofu, yeast, lemon juice, vinegar, garlic, honey, salt and cup water and blend until smooth. Add dill and blend again.

3. Pour dressing over greens, toss to coat and serve.

PER SERVING: 65 CAL.; 5G PROT.; 2G TOTAL FAT (0 SAT. FAT); 8G CARB.; 0 CHOL.; 167MG SOD.; 2G FIBER

Apricot Cake

10 SERVINGS EGG- & DAIRY-FREE

This dense, fruity cake is a heavenly marriage of ripe apricots, honey and almonds. If apricots are very large, cut them into eighths.

Fruit layer

1 1/2 lbs. ripe apricots, quartered
  and pitted (4 cups)
3/4 cup slivered blanched almonds
  (4 1/2 oz.), roughly chopped
1/4 cup honey
1 tsp. vanilla extract
2 Tbs. unbleached all-purpose flour

1 cup honey
1/2 cup vegetable oil
3 tsp. arrowroot dissolved in 1 cup water
1 tsp. vanilla extract
1 1/2 cups unbleached all-purpose flour
1 cup whole-wheat pastry flour
3 tsp. baking powder
1/2 tsp. baking soda
1/8 tsp. salt

1. Preheat oven to 350 [degrees] F. Grease 10-inch springform pan.

2. Make fruit layer: In large bowl, mix together all ingredients except flour. Sprinkle flour over fruit and toss once or twice to blend. Set aside.

3. In another large bowl, mix honey, oil, arrowroot mixture and vanilla. In third large bowl, mix both flours, baking powder, baking soda and salt. Sift flour mixture over honey mixture and stir to blend thoroughly.

4. Pour a little less than half the batter into prepared pan and spread evenly. Spoon apricot mixture in an even layer over batter. Pour remaining batter over apricots and spread evenly. Bake 30 minutes.

5. Cover with foil and bake until toothpick inserted in center comes out clean, 35 to 40 minutes more. Cool in pan on a wire rack 10 minutes, then remove side of pan. Cool completely before cutting. Serve in small squares.

PER SERVING: 451 CAL.; 7G PROT.; 18G TOTAL FAT (1G SAT. FAT); 70G CARB.; 0 CHOL.; 95MG SOD.; 6G FIBER

White Lotus Punch

MAKES 9 CUPS EGG- & DAIRY-FREE

Serve this cool, refreshing beverage in a tall, frosted glass.

4 bags lemon zinger tea
4 bags red zinger tea
1 1/2 cups organic apple juice, chilled
Lemon and/or lime slices and mint sprigs
  for garnish (optional)

1. In large pitcher, combine tea bags and 8 cups cold water. Chill at least 3 hours.

2. Discard tea bags and stir in apple juice. Serve well chilled with citrus slices and mint if desired.

PER CUP: 22 CAL.; 0 PROT.; 0 TOTAL FAT (0 SAT. FAT); 5G CARB,; 0 CHOL; 8 SOD,; 0 FIBER

As resident chef of the White Lotus Foundation, a peaceful, 80-acre yoga retreat in Santa Barbara, Calif., Beatrix Rohlsen is keenly aware of the link between diet and fitness. One of her greatest challenges is to prepare meals to sustain prospective yogis who take the center's intensive, in-depth teacher certification--consisting of two and a half weeks of 15-hour days. Participants experience major mind and body transformations, but Rohlsen's balanced, organically sourced menus ensure they'll maximize their performance and come out tops. She shares some of those delicious recipes here. Visit her web site at gourmetcreatoins.com.

OLIVIA WU is a freelance writer and yoga teacher based in Chicago.

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