The 200 SuperFoods That Will Save Your Life (23 page)

Damage to the leaves is believed to trigger the conversion of inactive compounds to the isothiocyanates that have health benefits, so you may want to let the cut leaves and stems sit for a few minutes before cooking in order to allow time for more of this reaction to take place.

Livit Recipe

1 pound collard greens, washed and trimmed

1 medium clove garlic, minced

½ fresh lemon, juice only

1 tablespoon extra-virgin olive oil

Sea salt

Black pepper

1½ tablespoons sunflower seeds

• Cut the leaves of the collard greens away from the stems. Slice the leaves into ½-inch strips and then cut them crosswise. Cut the stems into ¼-inch slices.

• Fill a steamer or large pot with water to a depth of 2 inches. Bring the water to a boil over medium heat. Once the water is boiling, place the collard leaves and stems in a steamer basket over the boiling water. Steam them for no more than 5 minutes.

• In a serving bowl, toss the collards with the garlic, lemon juice, oil, salt, and pepper. Sprinkle sunflower seeds over the top.

YIELD
4 servings

NUTRITION ANALYSIS PER SERVING
87.1 calories, 8.1 g carbohydrate, 3.5 g protein, 5.6 g fat, 4.5 g dietary fiber

ANTI-INFLAMMATORY FOODS: THEIR ROLE IN DISEASE PREVENTION

Recent research has uncovered the role of inflammation in the progress of chronic diseases, especially cancers, lung disease, and cardiovascular disease. Many of the foods emphasized in this book were chosen for their anti-inflammatory qualities.

Inflammation is the body's response to irritation, injury, and infection. One kind of inflammation is seen when a cut gets red and swollen. Internal inflammation of blood vessels, breathing passages, and other organs, however, can eventually damage tissues. For example, prolonged inflammation in blood vessels is one of the factors that contribute to thickening of artery walls (athero-sclerosis), which contributes to heart disease and stroke.

Unfortunately, certain foods and eating patterns can increase inflammation. The saturated fats from animal products (meat and dairy), trans-fatty acids (found in hydrogenated oils), and high blood sugar (sweets, refined starches, and other foods with a high glycemic load) have all been found to contribute to vascular inflammation, as has cigarette smoking.

To reduce inflammation, limit intake of full-fat animal products, avoid trans-fats, and avoid blood-sugar spikes. In addition to avoiding foods that promote inflammation, increase your consumption of foods that are believed to reduce it. Antioxidant foods are believed to help reduce inflammation because they scavenge and neutralize the oxygen free radicals that are among its causes. Foods that may reduce inflammation include the following:

• Monounsaturated fats, including extra-virgin olive oil, avocados, nuts, and seeds

• Antioxidant-rich fruits and vegetables

• Red wine in moderation

• Unsweetened cocoa (Just don't use it as an excuse to add high-fat dairy and sugar!)

• Fish oils that are high in omega-3 fatty acids (The proper balance between omega-3 and omega-6 acids is thought to help cardiac health. On its own, too much omega-6 is thought to increase inflammation.)

In general, fresh foods prepared at home are lower in fats, salt, and sugars than prepared and processed foods. You can control the amount you add to your meals. Substituting beans and legumes for animal protein and substituting whole grains for refined carbohydrates help reduce inflammation by providing more soluble fiber, which takes cholesterol—a known source of blood-vessel irritation—out of the bloodstream. Some seasonings appear to have an anti-inflammatory effect, including garlic, ginger, onions, and turmeric.

Some research also indicates that plant sterols may help reduce inflammation, but other studies have suggested that these phytosterols may accumulate the way cholesterol does. The jury remains out on their overall benefit.

You can reduce inflammation by substituting plant proteins, fish, and omega-3–enhanced eggs for meat as the centerpiece of at least one meal a day.

Benefits

Cucumbers are more than 95 percent water and nearly 4 percent carbohydrate by weight. They provide vitamins A, C, and K; folate and other B vitamins; carotenes; and the minerals calcium, potassium, and magnesium. They are an excellent hot weather snack, because they provide both water and electrolytes to help with hydration and blood pressure.

The compound that makes cucumber slices a kitchen remedy for puffy eyes is believed to be caffeic acid. Found in many plants, it is especially accessible in cucumbers and has been shown to be an antioxidant. It has also shown potential to inhibit the growth of cancer cells in laboratory studies.

NUTRITIONAL COMPOSITION
One cup of raw cucumber slices, with the peel, provides 16 calories, 3.8 g carbohydrate, 0.7 g protein, 0.1 g fat, 0.5 g dietary fiber, 109 IU vitamin A, 3 mg vitamin C, 7 mcg folic acid, 153 mg potassium, 25 mg phosphorus, 17 mg calcium, and 14 mg magnesium.

Bringing It Home

Cucumbers should be firm, with no soft or mushy spots, and a bright, dark green color. Try to find cucumbers that have not been waxed, because waxed cukes will need to be peeled, especially if you plan to cook them. Cucumbers will keep for several days in the refrigerator. When storing a cucumber that has been cut, be sure to wrap the cut end tightly. Cucumbers wilt at room temperature, so if you are preparing them in advance of the meal, remember to put them back in the refrigerator to chill until time to serve.

Use cucumber slices as mini-plates for vegetable salads, bits of soft cheese, or hummus. Mix diced cucumbers with sugar snap peas and mint leaves and then toss with brown rice vinegar or apple cider vinegar.

Livit Recipe

1 cucumber, cut into chunks

1 fresh tomato, cut into chunks

1 green bell pepper, seeded and cut into chunks

1 small onion, cut into chunks

1 clove garlic, minced

½ lemon, juice only

1 cup tomato juice

¼ teaspoon cumin

Salt

Pepper

¼ cup nonfat plain yogurt, as garnish

• In a blender jar, combine the cucumber, tomato, pepper, onion, garlic, lemon juice, tomato juice, and cumin. Add salt and pepper to taste. Puree until smooth. Pour into bowls and garnish with a tablespoon of yogurt in the center of each bowl. Serve cold.

YIELD
4 servings

NUTRITION ANALYSIS PER SERVING
56 calories, 12.2 g carbohydrate, 2.8 g protein, 0.4 g fat, 2.1 g dietary fiber

Benefits

Eggplant is a very good source of dietary fiber, potassium, manganese, copper, and thiamine (vitamin B
₁
). It is also a good source of vitamin B
₆
, folate, magnesium, and niacin.

Although eggplant got its name from varieties that were white or yellow in color, the most common eggplant in North American cuisine is purple. That rich purple skin is the source of an interesting anthocyanin called nasunin. Nasunin has antioxidant properties, is a scavenger of free radicals, and has been shown in the laboratory to protect cell membranes, including brain cells, from oxidative damage.

Another eggplant nutrient, chlorogenic acid, is an antioxidant and works to slow the release of glucose into the bloodstream after eating. In fact, it's sold in some countries as a weight-loss supplement.

Eggplant is among a small number of foods that contain measurable amounts of oxalates, so over-consumption can cause problems for those with kidney disease, gout, vulvar pain, rheumatoid arthritis, or other conditions that may require a lowoxalate diet.

NUTRITIONAL COMPOSITION
One-half cup of boiled eggplant provides 13 calories, 3.2 g carbohydrate, 0.4 g protein, 0.1 g fat, 1.2 g dietary fiber, 31 IU vitamin A, 1 mg vitamin C, 7 mcg folic acid, 119 mg potassium, 11 mg phosphorus, 3 mg calcium, and 6 mg magnesium.

Bringing It Home

Eggplant should be glossy, richly colored, and heavy. The skin should seem taut and the flesh should have some resilience. Larger is not better when it comes to eggplant. Both large and small eggplants can be dry or overly seedy inside. Brown or soft spots mean that the flesh underneath is subject to decay. Eggplant becomes bitter when stored in the refrigerator, but it does not keep well above about 50°F. If possible, cook it on the same day you buy it.

Although eggplant itself is low in fat, it is famous for soaking up cooking oil, so if you wish to limit fat intake, it is best to cook eggplant by baking, roasting, or cooking in soup. You can reduce the amount of oil it absorbs by salting and draining it: Slice the eggplant and sprinkle the surface with salt, then set it in a colander or on a few sheets of paper towel for about 30 minutes. To speed up the draining, press the eggplant slices or put a weight on top of them (a plate works well). This process adds sodium to the eggplant, however (rinsing the salt off after draining doesn't really work). If you should avoid excess salt, blanch the eggplant instead: Drop cubes or slices of eggplant into boiling water for a minute or two, then drain.

Livit Recipes

1 eggplant (about 1½ pounds)

1 clove garlic, minced

3 tablespoons tahini

1 lemon, juice only

1 tablespoon olive oil

1 teaspoon salt

• Preheat oven to 400°F.

• Prick the eggplant all over with a fork. Place it in a shallow pan or cookie sheet. Bake the eggplant for 40 minutes, or until very soft. Cut the baked eggplant in half and scoop the soft flesh out of the skin.

• In a blender jar, puree the eggplant, garlic, tahini, lemon juice, olive oil, and salt. Serve as a dip or on sandwiches.

YIELD
2 cups

NUTRITION ANALYSIS PER SERVING
32.6 calories, 2.6 g carbohydrate, 0.8 g protein, 2.4 g fat, 1 g dietary fiber

2 tablespoons olive oil

2 cloves garlic, minced

1 large onion, diced

1 large eggplant, peeled and cut into ½-inch cubes

2 green bell peppers, seeded and diced

4 large tomatoes, peeled and diced

3 small zucchini, cut into ½-inch cubes

1 teaspoon dried basil

½ teaspoon dried oregano

2 tablespoons red wine vinegar

Salt and pepper

• In a large, heavy Dutch oven, heat the oil over medium heat. Add the garlic and onions. Cook for about 5 minutes, or until softened, stirring frequently. Add the eggplant and peppers, and stir to coat them with oil. Cover, and cook for 10 minutes, stirring occasionally.

• Stir in the tomatoes, zucchini, basil, and oregano. Cover, and let the vegetables simmer for another 10 minutes, until tender. Remove from heat.

• Stir in the red wine vinegar, and add salt and pepper to taste. Serve immediately.

YIELD
4 servings

NUTRITION ANALYSIS PER SERVING
135 calories, 17.5 g carbohydrate, 2.8 g protein, 7.2 g fat, 5.8 g dietary fiber

Benefits

Green beans are low in calories, high in fiber, and full of nutrients. They provide antioxidant vitamins A and C, as well as vitamin K and the B vitamins thiamine, niacin, riboflavin, and folate. Minerals found in green beans include manganese, potassium, iron, calcium, copper, and phosphorus. This wealth of nutrients gives green beans great potential in preventing cancers, heart disease, and other illnesses in which inflammation plays a role.

Green beans are, however, another food that has measurable amounts of oxalates, so over-consumption can cause problems for those with kidney disease, gout, vulvar pain, rheumatoid arthritis, or other conditions that may require a lowoxalate diet.

NUTRITIONAL COMPOSITION
One-half cup of boiled green beans provides 22 calories, 4.9 g carbohydrate, 1.2 g protein, 0.2 g fat, 2 g dietary fiber, 413 IU vitamin A, 6 mg vitamin C, 21 mcg folic acid, 185 mg potassium, 2 mg sodium, 24 mg phosphorus, 29 mg calcium, and 16 mg magnesium.

Bringing It Home

Choose green beans that are smooth, firm, brightly colored, and unbruised. Store them in a plastic bag in the vegetable drawer of the refrigerator. Whole beans will keep for about seven days. Don't wash green beans until you're ready to cook them. To trim green beans, snap off the stems and any brown parts. They can be cooked by steaming in just five or six minutes.

Livit Recipe

Vegetable oil spray

1 pound green beans, trimmed and washed

cup all-purpose flour