The 200 SuperFoods That Will Save Your Life (13 page)

Livit Recipe

2 teaspoons non-hydrogenated margarine

2 scallions, thinly sliced (about ¼ cup)

½ teaspoon minced fresh ginger

½ teaspoon reduced-sodium soy sauce

Cooking oil spray

2 boneless salmon fillets, 5 to 6 ounces each, with skin removed

3 medium tangerines, peeled and sectioned (about 1 cup), with seeds removed

Italian parsley, chopped, as garnish

• Preheat oven to 350°F.

• Melt the margarine in a small pan, then remove from heat. Add the scallions, ginger, and soy sauce to the melted margarine and stir to make a sauce. Set aside.

• Spray a 9” × 13” baking pan lightly with oil. Put the salmon fillets in the pan. Arrange the tangerine sections on the fillets. Pour the sauce over the salmon and tangerines. Cover pan loosely with foil. Bake for 20 minutes, or until the salmon is opaque and cooked through.

• Garnish with parsley and serve hot.

YIELD
2 servings

NUTRITION ANALYSIS PER SERVING
378 calories, 15.3 g carbohydrate, 40.8 g protein, 16.7 g fat, 3.3 g dietary fiber

Vietnamese legend says that the watermelon originated there in answer to the prayer of an exiled prince. But this fruit is so easy to love that it has been cultivated wherever it has traveled—watermelon seeds were found in Tutankhamen's tomb, North African traders brought it to Europe by the 13th century, and it appears to have been adopted by Native Americans early in the history of their contact with Europeans.

As captured in its name, watermelon is mostly water—making it a refreshing treat and a somewhat portable source of hydration. It provides vitamin A, vitamin C, potassium, and some B vitamins.

Watermelon is also a rich source of lycopene, which is a phytochemical found in some red fruits and vegetables. (Lycopene is often regarded as the likely agent in the tomato's apparent prevention of some cancers.) Watermelon rinds are a significant source of citrulline, which helps lower blood pressure by relaxing blood vessels.

NUTRITIONAL COMPOSITION
One cup of raw watermelon pieces provides 51 calories, 11.5 g carbohydrate, 1 g protein, 0.7 g fat, 0.8 g dietary fiber, 586 IU vitamin A, 15 mg vitamin C, 4 mcg folic acid, 186 mg potassium, 3 mg sodium, 14 mg phosphorus, 13 mg calcium, and 18 mg magnesium.

There are many types of watermelon available. In general, melons with deep color will have more carotenoids, but a deep green exterior does not always guarantee a deep red interior. When buying a cut melon, check the color of the flesh and go for the rich dark reds. When buying watermelon whole, choose one with a shiny, rich green skin and without bruises, dents, or blemishes. A paler patch where the fruit has rested on the ground means that the melon ripened in the sun—a good sign as long as the patch is neither mushy nor dry. The melon should feel firm and heavy.

Wash the outside of the watermelon before cutting into it. You can store a whole watermelon in the refrigerator for a day or two. If you cut the watermelon into slices or cubes, store them in an airtight container in the refrigerator, where they will keep for three or four days.

For a quick, refreshing cold soup, purée watermelon, cantaloupe, and kiwi together. (Remove the skins and seeds first!) Swirl in a little nonfat plain Greek-style yogurt and serve!

Mix watermelon cubes with thinly sliced red onion, salt, and black pepper for a great summer salad. Watermelon is a wonderful addition to any fruit salad.

Livit Recipe

2 cups watermelon chunks, with seeds removed

1 tablespoon agave nectar
OR
honey

1 tablespoon fresh mint leaves

1 cup lemon yogurt

Cinnamon

• In the container of a food processor or blender, puree the watermelon, agave nectar, and mint, using short bursts to avoid overblending. (Because watermelon is 92 percent water, it will disintegrate under too much pressure.) Add the yogurt and cinnamon to the watermelon mixture. Pulse in short bursts, just until smooth. Serve.

YIELD
2 servings

NUTRITION ANALYSIS PER SERVING
181 calories, 37.8 g carbohydrate, 8 g protein, 1.9 g fat, 0.9 g dietary fiber

2
Carbohydrates:
Starchy Vegetables

Many of the starchy vegetables occupy a middle ground between fruits and true vegetables, acting as both a carbohydrate and a significant source of vitamins, minerals, antioxidants, and sometimes protein. Although this is not true in every case, most starchy vegetables release their energy relatively slowly, so that they maintain more stable blood sugar levels than some of the sweeter fruits. They tend to be high in fiber and, in some meals, can take the place of a grain even while providing a wider range of nutrients.

Acorn squash is one of the winter squashes, which in temperate climates are harvested in the autumn when their seeds have matured and their outer skins have hardened into a rind. They're called “winter” squashes because, before refrigeration, they could be kept and eaten through the winter.

As you might guess from the acorn squash's orange flesh, it is a good source of antioxidant carotenes. It also provides the minerals magnesium, manganese, potassium, and calcium, and vitamins A and C.

NUTRITIONAL COMPOSITION
One-half cup of baked acorn squash cubes provides 57 calories, 14.9 g carbohydrate, 1.1 g protein, 0.1 g fat, 4.5 g dietary fiber, 437 IU vitamin A, 11 mg vitamin C, 19 mcg folic acid, 446 mg potassium, 4 mg sodium, 46 mg phosphorus, 45 mg calcium, and 44 mg magnesium.

Acorn squash are relatively small. One squash is often just large enough to provide two servings. Their skin is dark green, though it often has some yellow-orange areas. A fully ripe acorn squash should feel hard, solid, and heavy, with no breaks or soft spots in the shell. A squash that is shiny may have been picked early or it may be waxed. If you are not sure which, you will want to ask. Squash that are picked early lack the sweetness of fully ripened ones. Stored in a cool, dark, dry environment (including the refrigerator, although sometimes the refrigerator is too damp for extended storage), acorn squash can keep for two months or more. Discard them if they get soft spots or develop mold, and keep them from freezing.

Be careful when cutting acorn squash. The pointed shape, hard rind, and small size can make them dangerous. Break or cut away the stem and set them stem-side down on your cutting board (that's the closest they come to having a “flat” side). Then cut carefully from the pointed tip down. It may help to lightly steam an acorn squash to help soften it before cutting.

Livit Recipes

2 medium acorn squash

½ cup pine nuts

1 tablespoon canola oil

½ sweet onion, diced

1 carrot, diced

1 to 2 stalks celery, diced

8 ounces plain soybean tempeh, coarsely crumbled

¼ cup agave syrup

¼ cup maple syrup

1 teaspoon olive oil

Minced parsley, as garnish

• Preheat oven to 400°F.

• Line a 9” × 12” baking sheet with parchment paper.

• Cut the acorn squash in half lengthwise; scoop out the seeds and pulp. Slice just enough off the rounded side of the squash halves that they will rest on the baking sheet without rocking. Set the squash halves, cut side up, on the baking sheet. Cover with aluminum foil and bake for 15 minutes. Remove from the oven, uncover, and set aside.

• Toast the pine nuts in a small skillet, shaking it constantly, until they are lightly browned. Watch them carefully, because they can go from raw to burnt very quickly. Once they are toasted, transfer the pine nuts to a small dish so that they don't continue to cook.

• Oil a large skillet with canola oil. Add onion, and heat over medium heat until the onion begins to soften, about 2 minutes. Add the carrot and celery and sauté another 2
minutes. Reduce heat to low, and stir in pine nuts and tempeh. Cook, stirring constantly, for another 5 to 7 minutes, and remove from heat.

• Fill the center of each squash half with tempeh filling.

• In a small bowl, whisk together the agave syrup, maple syrup, and oil. Drizzle about half of this mixture over the squash and filling.

• Cover the pan with foil again, and bake for 15 minutes. Remove the foil, drizzle with the rest of the syrup mixture, and bake for another 20 to 25 minutes, until the flesh of the squash is tender and the filling is browned.

• Garnish with parsley. Serve.

YIELD
4 servings

NUTRITION ANALYSIS PER SERVING
452 calories, 62.6 g carbohydrate, 12.3 g protein, 21.1 g fat, 4.9 g dietary fiber

1 large acorn squash (about 2 pounds)

Cooking oil spray

½ cup baby carrots

1 bunch leeks, white and light green parts only, cleaned and trimmed

1 yellow onion, quartered

1 quart low-sodium vegetable broth

1 cup nonfat Greek-style yogurt

¼ cup maple syrup

½ teaspoon cayenne pepper

½ teaspoon nutmeg

½ teaspoon cinnamon

• Preheat oven to 400°F.

• Cut the acorn squash in half lengthwise; scoop out the seeds and pulp.

• Spray a 9” × 13” baking dish with cooking oil spray. Arrange the squash halves, cut side down, in the pan, together with the carrots, leeks, and onion. Add water to a depth of about 1 inch.

• Bake the vegetables for about 30 minutes, or until the squash and carrots are soft enough to be pierced easily with a fork. Remove the vegetables from the oven and allow them to cool. When they are cool enough to handle, separate the flesh of the squash halves from their skin.

• In a blender, puree the squash flesh with the other vegetables until smooth. You may need to add some broth to get a smooth texture from the vegetables. Using a medium-fine strainer, strain the vegetable puree and discard the solids. This will reduce the fiber content of your soup, but it will make a more elegant dish.

• In a large saucepan or medium stockpot, combine the vegetables with the vegetable broth. Simmer over medium heat, stirring frequently, until heated through. In a small bowl, add a little of the hot soup to the yogurt, whisk until blended, and repeat until the mixture in the bowl is about half yogurt and half soup. This tempering of the yogurt will help keep it from curdling in the soup. Add the tempered yogurt to the main pot of soup, whisking until it is completely blended. Add the maple syrup and whisk again thoroughly. Add cayenne, nutmeg, and cinnamon to taste. Serve.

YIELD
8 servings

NUTRITION ANALYSIS PER SERVING
270.8 calories, 60.6 g carbohydrate, 9.2 g protein, 0.7 g fat, 7.2 g dietary fiber

Before the health benefits of the Mediterranean diet were well-known, there was probably no single food more emblematic of Mediterranean cuisine than the globe artichoke. And indeed, artichokes contain fructans, such as inulin; cynarin, which appears to help lower cholesterol and protect liver cells; and luteolin, an antioxidant that may also be involved in healthy carbohydrate metabolism.

The edible part of the artichoke is the flower bud. The feathery part known as the “choke” is the immature flower. If it is allowed to bloom, the flower resembles a thistle, with a purple feathery top. Artichoke hearts are well worth the effort of nibbling away the leaves and peeling back the choke, for they are very rich in antioxidants. A cup of artichoke hearts has as high an Oxygen Radical Absorption Capacity (ORAC) rating as a cup of blackberries.

Artichokes are a good source of the minerals magnesium, chromium, manganese, and potassium, as well as vitamins A and C, folic acid, niacin, riboflavin, thia-mine, and biotin. They also provide dietary fiber.

NUTRITIONAL COMPOSITION
One medium boiled artichoke provides 150 calories, 33.5 g carbohydrate, 10.4 g protein, 0.5 g fat, 16.2 g dietary fiber, 531 IU vitamin A, 30 mg vitamin C, 3 mg niacin, 153 mcg folic acid, 1062 mg potassium, 285 mg sodium, 258 mg phosphorus, 135 mg calcium, 3.87 mg iron, 180 mg magnesium, and 1.47 mg zinc.

The best artichokes are a deep green color and do not look dry. The leaves should appear tight, closely packed, and somewhat shiny.

You can keep raw artichokes in a plastic bag in the refrigerator for about five days. Cooked, they will keep for about a week. When preparing artichokes, use lemon juice or water with lemon to help keep the cut parts from turning brown.