Carbohydrates with flair.

Complex carbohydrates provide the premiere source of energy for on the go people. Pasta, rice, beans, potatoes, and whole-grain cereals and breads rate highly in their diets. In the past protein was touted as the nutrient of choice for fitness enthusiasts, but now it is recommended that even athletes focus on complex carbohydrates for greater than 50 percent of their calories.

Eating more protein than the body needs for growth or repair will add to the pools of stored fat. And getting rid of the breakdown products from protein seems to have long-term detrimental effects. So approximately 10 to 20 percent of calories are recommended to come from protein and the remaining source of calories, fat, should be around 30 percent or less.

Advertisers would lead the public to believe that vitamin and mineral supplements are the route to more energy and endurance. These are only two of the seven kinds of nutrients the body needs. The vitamin/mineral tablet does not provide carbohydrates, protein, fat, fiber, or the water that we need to lead an active, healthy life.

They key is good food in moderation. Try some of the following recipes that use complex carbohydrates.

GREEN CHILI-RICE CASSEROLE

1 cup uncooked rice 1 cup plain yogurt 1/3 pound Jack cheese, grated 1 small can green chilies, diced Salt to taste Paprika 

Cook rice according to package directions using brown or white rice. Mix rice with yogurt, cheese, green chilies, and salt. Place in casserole dish. Sprinkle with paprika for color. Bake in a 350 [degrees] F oven until mixture bubbles (approximately 30 minutes). Serves 6 to 8 with 3/4 cup servings.

BLACK BEANS

1 pound dry black beans 3 quarts water 1-1/2 cups green onions with tops 1 cup chopped bell pepper 2 cloves garlic, diced fine 1/2 tsp. cumin 1/2 tsp. oregano 1/2 tsp. seasoned salt Salt to taste

Sort and rinse beans. Bring to a boil, turn off heat, and soak overnight. In the morning, simmer with onions, bell pepper, garlic, cumin, and oregano until beans are very soft. Add seasoned salt and table salt. Serve over cooked brown rice with a dollop of plain yogurt in the center. Serves 12 with 3/4 cup servings.

Add variety to your spaghetti meals by using all the different shapes and sizes of pasta available in your grocery store--vermicelli, spaghettini, and rigatoni are just a few. Try this simple tomato sauce for a quick, easy, delightful topping.

SPAGHETTI SAUCE

1 15-ounce can tomato sauce 1/2 tsp. onion powder 1/4 tsp. Italian seasoning 1/2 tsp. garlic powder

Combine all ingredients in sauce pan. Simmer for 15 minutes. Serve over your favorite pasta. Serves 4 to 6.

You might like to make your own fresh pesto sauce for pasta. The word "pesto" comes from "pounded" and refers to the days when Genoese cooks used a mortar and pestle to pound fresh basil, Parmesan cheese, oil, and garlic to a smooth green paste. A blender or food processor makes this task easier today.

BASIC PESTO

1 cup lightly packed fresh basil leaves, washed and dried 1/2 cup grated Parmesan cheese 1/4 cup olive oil 1 or 2 cloves garlic, minced

Placed ingredients in a blender or food processor. Blend until basil is finely chopped. Use fresh or place in glass jar within layer of olive oil on top to prevent darkening of the pesto. It may be refrigerated for up to a week; freeze for later use. Makes 2/3 cup.

Pesto is a versatile seasoning and can be used in many ways. Flavor a tomato-based sauce, or toss pasta with pesto, margarine, and Parmesan cheese. Use it to season mayonnaise for special events. Spread with margarine on French or Italian bread. Melt margarine with pesto to flavor vegetables.

A pasta meal just seems to need a tossed salad. Try other greens in addition to traditional iceberg lettuce for variety in your salads.

BUTTER LEAF SALAD

6 leaves butter leaf lettuce 1/2 cup diced jicama 1/2 cup carrot coins 6 to 8 leaves fresh spinach 8 cherry tomatoes, halved 1/4 cup diced celery

Tear lettuce and spinach leaves into bite size pieces. Toss with remaining vegetables. Serve with your favorite dressing. Serves 6 to 8.

PESTO SALAD DRESSING

6 T. based pesto 2/3 cup olive oil 1/3 cup lemon juice, fresh

Blend all ingredients. Serve on tossed salad or use as a marinade for cold cooked vegetables. Makes 1-1/3 cups.

Active people may enjoy a dessert now and then without feaf of storing the calories long term. Try this cupcake recipe for a delightful treat with just a hint of spice per cupcake.

RAISIN CUPCAKES

1 cup all-purpose flour 1/4 cup sugar 1-1/2 tsp. baking powder 1/2 tsp. salt 1/4 tsp. coriander 1/4 tsp. cardamom 1/4 cup brown sugar 1/4 cup shortening 1/2 cup buttermilk 1 egg 1/2 cup raisins 1/3 cup chopped walnuts

Sift into mixing bowl flour, refined sugar, baking powder, salt, coriander, and cardamom. Add brown sugar, shortening, and buttermilk. Beat with an electric mixer on low speed until the flour is just moistened. Beat on medium speed for two more minutes. Beat in egg. Stir in raisins and walnuts. Fill greased muffin tin or paper liners half full.

Stir together 3 teaspoons sugar and 1/8 teaspoon coriander and 1/8 teaspoon cardamon. Sprinkle over batter. Bake in 350 [degrees] F oven for 20 to 25 minutes. Serve warm or may be frozen up to four months. Makes 12 cupcakes.

Three meals a day including a sizeable proportion of calories as complex carbohydrates, eaten with good company at similar times each day will do much to promote health and longevity. Carbohydrates provide energy for an active life lived with enthusiasm and joy.

Georgia E. Hodgkin, M.S., R.D., is an assistant professor at the School of Allied Health Professions, Loma Linda University.