Sports Nutrition

Broiled Bananas with Rum Cream

This is a wildly simple dessert, especially if you omit the rum cream and just serve the broiled bananas with a small scoop of low-fat frozen yogurt.

Orange-Marinated Swordfish with Sautéed Peppers

Should the swordfish you buy for this fragrant dish have any flesh that is darkish in color, almost reddish-brown, remove it as it tends to be bitter when cooked.

Rhubarb Compote

Because rhubarb has so much water in it, it will completely fall apart when cooked if you’re not careful. So, if you want a chunky sauce, keep an eye on it and stop the cooking process once the rhubarb is softened but still chunky. It’s especially important to watch it if you’re using out-of-season hothouse rhubarb, because it’s not as hardy as field-grown. Serving suggestion: Serve this fruit compote on its own, dolloped with lightly sweetened low-fat yogurt, or as a topping for frozen yogurt.

Apple & Onion Cornbread Stuffing

You can make the cornbread for the stuffing up to a day ahead of time. Once the cornbread has been baked, let it cool to room temperature, then tear it into 1/2-inch pieces and let it dry out. If you’d rather not make cornbread, you can use a whole-grain bread such as oatmeal or whole-wheat instead. You’ll need 8-1/2 cups of bread (about 12 ounces) torn into 1/2-inch pieces. Spread it out to let it dry for a couple of hours.

Tangerine & Avocado Salad

A good substitute for tangerines in the salad would be 5 navel oranges, divided into sections and each section cut into thirds.

Caprese Salad

This combination of fresh basil, tomatoes, and mozzarella (particularly if you can find water buffalo mozzarella), topped with extra-virgin olive oil and a drizzle of balsamic vinegar, can make a meal. Even though aged balsamic vinegar de Modena is expensive, a little goes a long way.

Mixed Sweet Pepper & Onion Ragout

This versatile ragout of vegetables can be served hot, with crusty bread, as a side dish; or cold, sparked with lemon juice, as an appetizer salad. You could also double the recipe and sprinkle it with crumbled goat cheese for a satisfying meatless main course.

Banana-Tangerine Shake

If you don’t have time to sit down to a real breakfast, the next best thing is a breakfast fruit shake. Banana is an especially good ingredient, because it makes the shake thick. With so many interesting fruit juices and fruit juice blends available, you can use the basic proportions here and try this shake with other flavors. For an easy flavor twist, use maple syrup as the sweetener instead of honey. Or use one of the darker honeys available, like buckwheat.

Dilled Tuna Burger

Instant mashed potato flakes take the place of the breadcrumbs that are usually used to help bind a tuna burger together.

Coleslaw

Plain fat-free yogurt takes the place of most of the mayonnaise in this classic dish.
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