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Outside Magazine March 2003

Bodywork: The Performance Diet
Harvest of Champions
Power Foods
By Ben Hewitt

Intro | Foods of Wonder | The Whole Plan | Power Foods

PRE-WORKOUT SMOOTHIE
(Makes four ten-ounce servings)

Packed with the sort of stuff that makes oxidants cower, this smoothie has staying power, courtesy of the protein-rich yogurt and low-glycemic fruit sugars.

INGREDIENTS
2 cups chopped or grated carrots
1 1/2 cups pineapple juice
1 cup fresh orange juice
3 tablespoons honey
4 ice cubes
1/2 cup vanilla nonfat yogurt

RECIPE
Dump everything in a blender and liquefy until smooth.

NUTRITIONAL VALUE (per serving)
Calories..............180
Carbohydrates.........43 g
Total fat.............0 g
Protein...............3 g

RECOVERY PASTA
(Makes four two-cup servings)

Most pasta dishes provide the carbs you need to restore glycogen levels and the protein demanded by overworked muscles. This one goes a step further by delivering three of the nine fruit-and-veggie doses you need daily.

INGREDIENTS
3 medium zucchinis, washed and ends removed
1 medium onion, peeled and chopped
2 cloves garlic, peeled and chopped
1 tablespoon olive oil
1 tablespoon dried basil leaf, crushed
1/2 teaspoon coarsely ground black pepper
2 cups prepared no-fat pasta sauce
1 cup chopped fresh tomatoes
8 ounces whole-wheat pasta

RECIPE
1. Quarter zucchini lengthwise and cut into half-inch pieces. Place zucchini, onion, garlic, and olive oil with seasonings in a large, deep skillet and sauté over medium heat until soft, stirring often.

2. Add prepared sauce, mix well, and simmer for five minutes. Stir in half-cup chopped tomato and heat thoroughly.

3. In a separate pot, cook pasta. Drain well and place in a large serving bowl. Add sauce and mix gently. Top with the reserved half-cup chopped tomatoes and chopped herbs. Serve hot.

NUTRITIONAL VALUE (per serving)
Calories ............314
Carbohydrates........62 g
Total fat............6 g
Protein..............12 g

Intro | Foods of Wonder | The Whole Plan | Power Foods

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