The 200 SuperFoods That Will Save Your Life (12 page)

2 tablespoons all-purpose flour

2 tablespoons organic brown sugar

¼ teaspoon ground cinnamon

1 tablespoon non-hydrogenated margarine

• Preheat oven to 350°F.

• Prepare pie crust in a 9” pie plate; flute the edges.

•
To prepare the pie filling:
In a large saucepan, combine the quinces and apple juice, and bring them to a boil. Reduce heat, cover, and let the quinces simmer for 12 to 15 minutes, until they are crisp-tender. Uncover the pan, and simmer for another 8 to 12 minutes, until the liquid has reduced to about 2 tablespoons. Remove from heat and allow the quinces to cool for 5 minutes.

• In a large bowl, combine the sliced apples, agave nectar, flour, allspice, cinnamon, salt, and nutmeg. Gently stir the quince mixture into the apple mixture. Spoon the filling into the crust.

•
To prepare the crumble topping:
In a small bowl, combine the oats, flour, brown sugar, and cinnamon. Cut in the margarine until the mixture is crumbly. Sprinkle topping over the pie filling.

• Bake for 50 to 60 minutes, or until the apples are tender and the crust is golden brown. Cool on a wire rack.

YIELD
8 servings

NUTRITION ANALYSIS PER SERVING
240 calories, 44.3 g carbohydrate, 1.9 g protein, 7.2 g fat, 3.4 g dietary fiber

Raisins are dried grapes, but their extensive history puts them in a special class. Raisins are nearly 80 percent carbohydrate, most of which is sugar, but they also provide significant fiber, as well as minerals like potassium, calcium, and fluoride.

In an experiment designed to test the effectiveness of relatively minor lifestyle changes, researchers found that women who ate a cup of raisins a day for six weeks lowered their blood pressure, reduced their waist size, reduced signs of inflammation, and lowered their blood cholesterol and triglycerides.

It appears raisins may also help with oral health: Polyphenols extracted from raisins suppressed the growth of some germs that attack the mouth and gums, including some that set the stage for oral cancers. Raisins also appear to be one of the main sources of boron in the American diet. This trace mineral may have a role in calcium metabolism and preventing osteoporosis.

NUTRITIONAL COMPOSITION
One-quarter cup of seedless raisins, packed, provides 123 calories, 32.7 g carbohydrate, 1.3 g protein, 0.2 g fat, 1.5 g dietary fiber, 0.95 mg vitamin C, 1.5 mg vitamin K, 0.32 mg niacin, 4.6 mg choline, 20.5 mg calcium, 0.78 mg iron, 13.3 mg magnesium, 41.8 mg phosphorus, and 309 mg potassium.

Choose organic raisins that have not been treated with sulfites, if possible. One-quarter cup of raisins is an easy, sweet way to increase your daily intake of fruit.

Livit Recipe

2 tablespoons packed brown sugar

1 tablespoon safflower oil

1 medium apple, cored and diced

¼ cup raisins

1 cup uncooked arborio rice

teaspoon salt

½ teaspoon ground cinnamon

¼ cup dry Marsala wine

1 cup apple cider
OR
apple juice

4 cups water

• In a large nonstick skillet, heat sugar and oil over medium heat. Add apple and raisins to the skillet and sauté, stirring constantly, until they are slightly soft. Add the rice, salt, and cinnamon. Cook, stirring constantly, for 2 to 3 minutes. Add the wine and stir until the rice has absorbed it. Increase heat to medium high and stir in the cider. Cook, uncovered, stirring frequently, until the juice is absorbed. Add the water, 1 cup at a time, stirring in each cup and allowing it to be absorbed, until the rice is tender and the mixture has a creamy consistency (allow approximately 25 to 30 minutes). Serve immediately.

YIELD
8 servings

NUTRITION ANALYSIS PER SERVING
156 calories, 31 g carbohydrate, 1 g protein, 2 g fat, 1 g dietary fiber

Raspberries are frequently studied for their health effects, because they are a significant source of anthocyanins, antioxidants, and phytochemicals. Raspberries are one of the few berries with the potential to inhibit the formation of cancer tumors, according to experiments involving human subjects. Raspberries contain ellagic acid, quercetin, and kaempferol, as well as anthocyanins. They have an ORAC of 4882, one of the highest among rated foods.

Because raspberries are aggregate fruits, made up of many small beads of fruit, each containing a seed, they are very high in fiber.

NUTRITIONAL COMPOSITION
One cup of raw raspberries provides 60 calories, 14.2 g carbohydrate, 1.1 g protein, 0.7 g fat, 8.4 g dietary fiber, 160 IU vitamin A, 31 mg vitamin C, 32 mcg folic acid, 187 mg potassium, 15 mg phosphorus, 27 mg calcium, 22 mg magnesium, and 1.25 mg manganese.

There are red, purple, black, and yellow varieties of raspberries. Choose berries that are not leaking juice. If there are signs of mold, pick out and discard the moldy berries before storing the rest. Don't wash them until you are ready to eat them. Instead, store unwashed berries in the refrigerator and then eat them within a day or two. Don't try to keep them at room temperature, for they will spoil very quickly. Fresh raspberries are highly perishable, subject to bruising and mold as well as simply not having a very long shelf life. Treat them gently, and eat them promptly!

On the plus side, raspberries freeze very well. You can purchase frozen raspberries or freeze your own. Wash them gently, dry them gently with a paper towel, and arrange them in a single layer on a flat pan or cookie sheet. Put them in the freezer until they are frozen, then transfer them to plastic zipper bags for longer-term freezer storage.

Livit Recipe

Pour this sauce on chicken or turkey for a high antioxidant flavor boost.

1 pint (16 ounces) organic raspberries, rinsed and patted dry

¼ cup raw sugar

2 teaspoons fresh lemon juice

• In a small saucepan, combine berries, sugar, and lemon juice. Cook over medium heat, crushing the berries with the back of a wooden spoon, until the mixture is soft and begins to boil. Remove from heat, and allow the mixture to cool slightly. Force the mixture through a fine sieve or a strainer lined with cheesecloth. Serve over chicken or turkey.

YIELD
1 cup

NUTRITION ANALYSIS PER SERVING
79 calories, 19.8 g carbohydrate, 0.6 g protein, 0.3 g fat, 4.2 g dietary fiber

Although strawberries don't pack the anthocyanin punch of some of the purple fruits and berries, they do contain at least two anthocyanins, and they are an excellent source of a variety of other flavonoids, including catechin, quercetin, and kaempferol, as well as vitamin C, potassium, beta-carotene, lutein, and ellagic acid. This makes strawberries potential cancer fighters. Fisetin, another flavonoid found in strawberries, has been shown to improve long-term memory in mouse studies, although researchers warn that humans would have to eat ten pounds a day to get an equivalent effect.

NUTRITIONAL COMPOSITION
One cup of raw strawberries provides 45 calories, 10.5 g carbohydrate, 0.9 g protein, 0.6 g fat, 3.4 g dietary fiber, 40 IU vitamin A, 84 mg vitamin C, 26 mcg folic acid, 247 mg potassium, 1 mg sodium, 28 mg phosphorus, 21 mg calcium, and 15 mg magnesium.

The sweetest and tastiest strawberries are usually the smallest ones, and this is one fruit where the farmer's market will definitely outshine the supermarket, because the most popular commercial varieties are a compromise between sturdiness in transport and taste. Choose the brightest red berries, with caps that look green and fresh, not dry. Fresh strawberries should have a distinctive sweet strawberry smell. If they are not fragrant, they were probably picked too soon. Avoid mushy, leaky, or moldy berries, and be sure to check the underside of the container for telltale juice stains.

Strawberries are best when consumed promptly or frozen. In an airtight container, they may keep for two to three days in the refrigerator. To freeze, wash the berries gently, dry them, and remove the leafy caps. Set the berries in a single layer on a shallow pan or cookie sheet and freeze. Once frozen, they can be transferred to a plastic zipper bag and stored in the freezer for up to six months.

Livit Recipe

2 eggs
OR
6 tablespoons pasteurized liquid egg whites

cup sugar

½ cup nonfat milk

¼ cup nonfat Greek-style yogurt
OR

¼ cup nonfat plain yogurt,

drained

1 teaspoon vanilla

¼ cup non-hydrogenated margarine, melted

2 cups all-purpose flour

1 tablespoon baking powder

¼ teaspoon salt

¼ teaspoon cinnamon

1½ cups strawberries, hulled and cut into chunks

• Preheat oven to 375°F.

• Line muffin tins with 12 paper baking cups.

• In a large mixing bowl, whisk the eggs and sugar together until the mixture becomes light. Add the milk, yogurt, vanilla, and margarine to the eggs and whisk them together gently.

• In a separate bowl, combine the flour, baking powder, salt, and cinnamon.

• Add the dry ingredients to the milk mixture and stir just until the flour disappears. Gently fold in the berries.

• Spoon the batter into muffin cups, filling each cup to the top. (The strawberries will shrink in baking, so the muffins won't overflow.) Bake for 25 minutes, or until a toothpick comes out clean. Remove the muffins from the pan, and cool them on a wire rack. Serve warm.

•
NOTE
You can freeze these muffins in plastic zipper bags. Reheat frozen muffins in the oven at 350°F for 10 minutes.

•
VARIATION
For a low-fat variation, use ¼ cup of unsweetened applesauce instead of margarine.

YIELD
12 muffins

NUTRITION ANALYSIS PER SERVING
177.4 calories, 29.2 g carbohydrate, 4.1 g protein, 4.9 g fat, 1 g dietary fiber

Like other members of the citrus family, especially the oranges that they most resemble, tangerines are full of vitamin C and a great source of beta-carotene. They also provide potassium, magnesium, and many B vitamins, including B
₁
, B
₂
, B
₆
, folic acid, and pantothenic acid. Tangerines have the highest concentration of pectin, a soluble fiber helpful in reducing cholesterol, among the commonly eaten citrus fruits. They also contain lutein, which may help prevent macular degeneration, and hesperidin, which helps keep blood vessels healthy and has shown potential for fighting osteoporosis.

NUTRITIONAL COMPOSITION
One medium raw tangerine provides 37 calories, 9.4 g carbohydrate, 0.5 g protein, 0.2 g fat, 1.9 g dietary fiber, 773 IU vitamin A, 26 mg vitamin C, 17 mcg folic acid, 132 mg potassium, 1 mg sodium, 8 mg phosphorus, 12 mg calcium, and 10 mg magnesium.

Tangerines, clementines, and tangelos are all types of mandarin oranges. Although the season for classic tangerines may be limited to December and January, there are similar fruits available nearly all fall and winter.

Tangerines should have glossy, rich orange skins, though a few green patches are acceptable. They will keep in the refrigerator for about a week. There is no reliable way to predict which tangerines will have many seeds and which will have only a few.

Because they are easy to peel and divide into sections, tangerines are a quick snack. Adding tangerines to salads, fruit cups, and even salsas served with fish or chicken is a quick and easy way to include more citrus fruit in your meals. Be sure to remove the seeds.