The 200 SuperFoods That Will Save Your Life (11 page)

Livit Recipe

See Add Zest! on page 34.

12 plums, halved, pitted, and sliced

1 cup organic fresh squeezed orange juice

1 tablespoon agave nectar

1 tablespoon orange zest

Orange slices, as garnish

• Combine the plums, orange juice, agave nectar, and orange zest in a blender jar. Process until smooth. Pour the mixture into a loaf pan and freeze for at least 4 hours.

• Thirty minutes before serving, remove it from the freezer and blend it again. Return the mixture to the freezer until serving. Serve the sorbet in dessert dishes garnished with orange slices.

YIELD
9 servings

NUTRITION ANALYSIS PER SERVING
63 calories, 15 g carbohydrate, 1 g protein, 0 g fat, 2 g dietary fiber

Also see SuperFood 32, Plums.

Prunes are rich in anthocyanins, as well as a good source of calcium, magnesium, potassium, vitamins A and C, lutein, and beta-carotene. They are a significant source of the trace mineral boron, which is useful in converting calcium to bone and may play a role in preventing osteoporosis. Prunes have many of the same health benefits as plums (their fresh counterparts), with more concentrated sugars and fiber, due to the drying.

Prunes have recently undergone an image-improvement campaign, thanks mainly to Sunsweet, a growers' cooperative that produces about two thirds of the world's prunes. Prunes are dried plums, although there are specific varieties that are grown especially for drying, to retain more sweetness and better texture. Some varieties of plum have traditionally been called “prune” even when fresh.

Prunes, as well as plums, have earned their reputation as a remedy for constipation. In addition to a healthy dose of fiber, plums and prunes contain sugars, including sorbitol, a sugar alcohol that draws water from the intestine to produce a laxative effect, and isatin. Prune juice contains some of the prune skin because unlike the juices of fresh fruits, it is made by softening dried prunes and then pureeing them.

Although prunes are quite sweet, they don't cause blood sugar to spike, probably because of the fiber, fructose, and sorbitol that contribute to slowing down absorption of the sugars.

NUTRITIONAL COMPOSITION
Five dried prunes provide 100 calories, 26 g carbohydrate, 1.1 g protein, 0.2 g fat, 3 g dietary fiber, 834.5 IU vitamin A, 1.5 mg vitamin C, 0.8 mg niacin, 1.5 mcg folic acid, 313 mg potassium, 21.5 mg calcium, 1.5 mg sodium, 33 mg phosphorus, 1.04 mg iron, and 19 mg magnesium.

Although prunes are a dried fruit, they should still be soft when you buy them, and they should look shiny and plump. Don't buy prunes that appear to have dried out completely or that have signs of mold. Try to avoid prunes processed with sulfites or other preservatives. Stored in an airtight container away from heat and light, they will keep for several months. In the refrigerator, prunes may keep as long as six months if they are not allowed to dry out.

As part of the effort to “update” the prune's image, they are now being sold individually wrapped as a snack food. But you can pack a few in a plastic zipper bag for your own high-fiber snack.

Livit Recipe

See Safe Handling of Poultry on page 211.

1 tablespoon sesame oil

1 pound boneless, skinless chicken breasts, cut into small pieces

1 tablespoon grated fresh ginger

2 cups prune juice

¼ cup agave nectar
OR
honey

2 tablespoons reduced-sodium soy sauce

2 tablespoons rice vinegar

16 small leaves of butter lettuce

Chopped peanuts, as garnish

Cilantro leaves, as garnish

Sliced green onion tops, as garnish

• In a medium skillet, heat the sesame oil. Add the chicken pieces, and cook over medium heat, stirring frequently, for 5 minutes, or until browned and cooked through. Add the ginger and cook for 1 minute more. Remove from heat and set aside.

• In a medium saucepan, combine the prune juice, agave nectar, soy sauce, and rice vinegar. Cook over medium-high heat for 20 minutes, or until the mixture has thickened somewhat. It will continue to thicken as it cools. Add about half of this sauce to the cooked chicken, stirring to coat the chicken pieces well. Return the skillet with glazed chicken to the heat, and cook it for an additional 5 minutes.

• To serve, put 4 lettuce leaves on each plate, and spoon about one fourth of the chicken mixture onto each lettuce leaf. Serve the remaining sauce on the side, along with chopped peanuts, cilantro, and green onions as garnish.

•
VARIATION
Use another of the green leaf lettuces for a slightly different taste.

YIELD
4 servings

NUTRITION ANALYSIS PER SERVING
223 calories, 43.8 g carbohydrate, 5.7 g protein, 3.7 g fat, 1.6 g dietary fiber

The pomegranate is a fruit so unusual and delicious that it has attracted attention throughout history, having been cultivated throughout the Mediterranean since ancient times. Because Persephone ate pomegranate seeds while in the underworld, she was doomed to spend part of each year there, resulting in the origin of winter in Greek mythology. The ancient Egyptians used pomegranate for its medicinal powers, even including the fruit in their elaborate burials. It's mentioned in the holy books of Judaism, Christianity, and Islam. Ayurvedic medicine uses all parts of the pomegranate—fruit, leaves, bark, and flowers. Pomegranate flowers, because of their astringent properties, were used in 19th-century English medicine to treat skin irritations, sore throats, and diarrhea.

Pomegranate juice is high in potassium and a good source of vitamin C, vitamin B
₅
(pantothenic acid), and many polyphenols and antioxidants, some of them unique to this fruit. It has demonstrated potential in the laboratory, including in preliminary human trials, for reducing several risks related to oxidation and atherosclerosis that are involved in heart disease. As an antioxidant, it has a moderate ORAC of 2,860 units per 100 grams.

The seed-juice sacs of a pomegranate, called “arils,” are a significant source of linolenic acid, which has shown some potential for combating insulin resistance. Pomegranate seed oil has also been effective against breast cancer cells in the lab.

NUTRITIONAL COMPOSITION
One medium raw pomegranate provides 105 calories, 26.4 g carbohydrate, 1.5 g protein, 0.5 g fat, 0.9 g dietary fiber, 9 mg vitamin C, 9 mcg folic acid, 399 mg potassium, 5 mg sodium, 12 mg phosphorus, and 5 mg magnesium.

Pomegranates keep amazingly well for a fruit—two to three weeks at room temperature and two to three months in the refrigerator. So when they are in season, from October through December, stock up! Because it's all about the juice, choose a pomegranate that feels heavy in the hand and has a skin free of cracks and brown spots.

To make your own pomegranate juice from a fresh fruit, roll the pomegranate back and forth on a table with your palm, pressing gently. Then cut the pomegranate in half and squeeze out the juice.

When purchasing pomegranate juice, choose a juice that is 100 percent pomegranate juice and not from concentrate. It's delicious mixed with sparkling water and ice for a refreshing, and lighter, drink.

Livit Recipe

3 tablespoons apple cider
OR
red wine vinegar

1½ tablespoons aged balsamic vinegar

¼ teaspoon kosher salt

teaspoon freshly ground pepper

2 tablespoons extra-virgin olive oil

2 medium bunches arugula, rinsed and with stems removed

cup coarsely chopped toasted pecans

1 medium pomegranate, arils (seeds and juice) only (about ½ cup)

• In a medium bowl, whisk together the vinegars, salt, and pepper. Gradually drizzle in the olive oil, whisking until the dressing is emulsified.

• Toss the arugula with just enough of the vinegar mixture to coat. Sprinkle with pecans and pomegranate arils. Serve.

YIELD
4 servings

NUTRITION ANALYSIS PER SERVING
167 calories, 10.6 g carbohydrate, 1.6 g protein, 14.2 g fat, 1.4 g dietary fiber

Quinces originated in the Caucasus region, and Turkey remains the largest producer, although they are grown throughout the Middle East as well as in Chile, Uruguay, and Argentina. Though quinces were once grown widely in the United States, they have been subject to insects and blights, and now most of the quinces available in the United States come from Argentina.

Quinces are especially high in pectin, a soluble fiber that helps lower blood cholesterol. Quinces are a good source of vitamin A and iron, and they provide moderate amounts of potassium, vitamin C, and calcium. Quinces' high acid content is thought to help with the digestion of fatty meals. Research on the closely related Chinese quince shows potential for preventing stomach lesions and combating some viruses.

The high pectin content of quinces accounts for their common use in jams and jellies. Quinces were traditionally used to produce an extract for treating coughs and sore throat, as well as for digestive problems. They also have a pleasing sweet smell and have long been used as the base for pomanders.

NUTRITIONAL COMPOSITION
One medium raw quince provides 52 calories, 14.1 g carbohydrate, 0.4 g protein, 0.1 g fat, 1.7 g dietary fiber, 37 IU vitamin A, 14 mg vitamin C, 3 mcg folic acid, 181 mg potassium, 4 mg sodium, 16 mg phosphorus, 10 mg calcium, 7 mg magnesium, and 0.12 mg iron.

You're likely to find quinces in Middle Eastern, Armenian, and other ethnic markets, because quinces are a staple of Middle Eastern and Caucasian cuisine. Both fresh and preserved quinces are available.

Most types of quinces have a high tannin content and, like persimmons, must go through a ripening or freezing process to convert the tannins before they can be eaten. Fresh quinces usually can't be eaten raw—they are simply too hard and acidic—but when cooked they turn pink and develop a pleasant tartness and texture. Peeling and sweetening the cooked quince, or mixing it with sweeter or blander ingredients, makes it even more palatable. In European cooking, quinces tend to be used in desserts and jellies. In Mediterranean cuisines, they are often added to stews and meat dishes.

A ripe quince is yellow all over, hard as a winter squash, and looks like a large, lumpy pear. It gives off a characteristic sweet quince aroma. Quince will keep up to two months in the refrigerator.

Livit Recipe

Quince adds a sweet harvest flavor to this luscious and healthy apple pie.

1 9-inch whole wheat pie crust, unbaked

Pie filling

2 medium quinces, sliced (about 3 cups)

½ cup unsweetened apple juice

5 medium tart apples, sliced (about 5 cups)

¼ cup agave nectar

3 tablespoons all-purpose flour

1 teaspoon ground allspice

½ teaspoon ground cinnamon

¼ teaspoon salt

¼ teaspoon ground nutmeg

Crumble topping

cup quick-cooking oats