The 200 SuperFoods That Will Save Your Life (34 page)

NUTRITIONAL COMPOSITION
One slice of typical sprouted grain bread provides 80 calories, 15 g carbohydrate, 8 g protein, 0.5 g fat, 3 g dietary fiber, 75 mg sodium, 80 mg potassium, 0.72 mg iron, 0.12 mg thiamine, 0.03 mg riboflavin, 0.4 mg niacin, 0.08 mg vitamin B
₆
, 24 mg magnesium, and 0.6 mg zinc.

Bringing It Home

Sprouted grain breads are generally low in sodium, so you may not need to go to the extreme of getting the “low-sodium” version, which is sometimes lacking in flavor.

Sprouted grain breads are rich in nutrients but low in preservatives, so mold grows on them very quickly. It is best to put them in the freezer immediately. Bread can be toasted directly out of the freezer, combining thawing and toasting in one step. To simply defrost it, wrap the bread in foil and put it in the toaster oven for about three minutes.

Sprouted grain cheese toast makes a quick out-the-door breakfast for the entire family, or try toasted sprouted grain bread topped with ¼ cup of part-skim ricotta cheese and a little cinnamon. This is especially yummy on sprouted grain cinnamon raisin bread.

Livit Recipe

4 slices sprouted grain bread

4 slices (1 ounce each) reduced-fat cheddar cheese

1 medium tomato, sliced

• Preheat oven to 350°F.

• Lay the slices of bread on a baking sheet. Top each slice of bread with 1 slice of cheese and 1 slice of tomato.

• Heat in the oven until the cheese is melted, about 1 or 2 minutes.

•
NOTE
This recipe can be made in a toaster oven as well, which is an especially good choice if you're making just one or two servings. If you start out with frozen bread, wrap the slices individually in foil and warm them in a conventional or toaster oven for 2 minutes to thaw.

YIELD
4 servings

NUTRITION ANALYSIS PER SERVING
156.5 calories, 17.4 g carbohydrate, 12.3 g protein, 5.1 g fat, 3.3 g dietary fiber

Benefits

Sprouted grain or whole wheat English muffins are a great, high-fiber replacement for white bread English muffins—and much more satisfying. This is a fantastic staple starch to keep on hand as the basis for a quick breakfast, lunch, or dinner. For a more balanced meal, add a protein source and vegetables.

NUTRITIONAL COMPOSITION
One half of a sprouted grain English muffin provides 80 calories, 15 g carbohydrate, 4 g protein, 0.5 g fat, 3 g dietary fiber, 80 mg sodium, and 75 mg potassium.

Bringing It Home

Like the sprouted grain breads, these should be put into the freezer immediately. If you prefer to eat just half an English muffin at a time, cut them in half and pack them in plastic zipper sandwich bags before putting them into the freezer.

These muffins can be toasted right out of the freezer, combining defrosting and cooking in one easy step. To simply defrost a muffin, wrap it in foil and put it in the toaster oven for about three minutes.

Livit Recipe

Say good-bye to the fast-food version and hello to a healthier heart!

1 slice part-skim mozzarella cheese

1 sprouted grain English muffin, sliced in half

¼ teaspoon non-hydrogenated margarine

1 egg
OR
6 tablespoons egg whites

• Preheat oven to 350°F.

• Place the slice of cheese on one half of the muffin. Toast both halves in the oven until the cheese has melted and the plain half is browned.

• Lightly grease the inside of a nonstick frying pan with margarine, using a paper towel to distribute the margarine and absorb any excess.

• Fry the egg in the pan until the whites are solid. Sandwich the egg between the two halves of toasted English muffin, with the cheesy half on top. Serve.

YIELD
1 serving

NUTRITION ANALYSIS PER SERVING
235 calories, 17.4 g carbohydrate, 17.1 g protein, 11.5 g fat, 3 g dietary fiber

Benefits

Sprouted grain tortillas are a high-fiber, versatile staple food to keep in your refrigerator for a quick breakfast, lunch, or dinner. These tortillas are great to use for wraps, egg burritos, and vegetarian burritos.

NUTRITIONAL COMPOSITION
One sprouted grain tortilla provides 150 calories, 24 g carbohydrate, 6 g protein, 3.5 g fat, 5 g dietary fiber, 150 mg potassium, 140 mg sodium, 4 mg calcium, 1.8 mg iron, 0.22 mg thiamine, and 40 mg magnesium.

Bringing It Home

Always check the “use by” date when buying packaged tortillas and try to give yourself at least a couple of weeks to use them. If you think you won't use them up by the “use by” date, store them in the freezer. Keep the tortillas sealed either in the original package or in a plastic zipper bag. To reheat or defrost, wrap a tortilla in foil and heat it in the toaster oven at 350°F.

Livit Recipe

1 sprouted grain tortilla
OR
whole wheat tortilla
OR
corn tortilla

½ cup canned black beans
OR
pinto beans, drained and rinsed

1 ounce shredded part-skim mozzarella cheese

avocado, thinly sliced

Salsa

• Set the toaster oven to 350°F.

• Put the tortilla on the toaster oven tray. Cover the tortilla with beans. Sprinkle cheese over the top. Fold the tortilla over the beans and cheese, and heat in the toaster oven for about 5 minutes, until the cheese melts.

• Put the burrito on a plate, open the tortilla, and add avocado and salsa. Fold the tortilla back over the mixture. Serve.

•
NOTE
For a more balanced lunch or dinner, serve a mixed green salad on the side.

YIELD
1 serving

NUTRITION ANALYSIS PER SERVING
314 calories, 44 g carbohydrate, 17 g protein, 8 g fat, 10.2 g dietary fiber

Benefits

Teff is the tiny grain from which Ethiopian injera bread is made. Teff is also popular in India and Australia, and it is now being grown in the United States, primarily in Idaho. Teff is so small that the bran and germ—the parts in most grains that contain most of the nutritional value—make up almost the entire grain. As a result, teff is exceptionally high in fiber. Teff also provides all eight essential amino acids, making it a complete protein. It is a gluten-free grain.

Teff is a good source of several minerals, including calcium, phosphorus, iron, copper, aluminum, barium, magnesium, boron, and zinc. The iron in teff is in a form that is relatively easy for the body to absorb (unlike many other plant-based iron sources). Teff also provides thiamine, and more lysine than either wheat or barley.

NUTRITIONAL COMPOSITION
One-quarter cup of dry whole grain teff provides 160 calories, 33 g carbohydrate, 6 g protein, 1 g fat, 6 g dietary fiber, 10 mg sodium, 80 mg calcium, and 3.6 mg iron.

Bringing It Home

Teff is available as a whole grain or as flour, and it comes in a range of colors, including ivory, red, and brown. Store teff in the refrigerator in an airtight container. Don't rinse it before cooking; if you do, it will turn into a gel. That gel-like property makes it effective for thickening sauces and other foods, like puddings.

Teff porridge is a great substitute for your morning oatmeal. Serve it with agave nectar, raisins, nuts, fruit, or cinnamon for extra flavor and nutrients.

Livit Recipe

2 cups water

½ cup teff

3 tablespoons cocoa

2 tablespoons maple syrup

2 teaspoons vanilla extract

• In a small saucepan, combine the water and teff and bring to a boil. Cover, reduce heat, and allow to simmer for 15 to 20 minutes, stirring occasionally, until the water is absorbed. Once the water is absorbed, remove the teff from the heat and allow it to cool to room temperature.

• In a blender jar, combine the cooked teff, cocoa, maple syrup, and vanilla. Blend until smooth and light—if the mixture is too thick, add a little water.

• Pour the pudding mixture into serving bowls and chill. Serve cold.

YIELD
4 servings

NUTRITION ANALYSIS PER SERVING
121.4 calories, 25.7 g carbohydrate, 3.8 g protein, 1.1 g fat, 4.3 g dietary fiber

Benefits

Triticale was developed as a wheat-rye hybrid to take advantage of rye's hardiness and wheat's high yields. Triticale is also high in protein and has twice the lysine of wheat. High in fiber as well, triticale also provides potassium, phosphorus, magnesium, manganese, and B vitamins.

NUTRITIONAL COMPOSITION
One-half cup of whole grain triticale flour provides 219 calories, 47.7 g carbohydrate, 8.5 g protein, 1.2 g fat, 9.5 g dietary fiber, 48 mcg folic acid, 303 mg potassium, 208.5 mg phosphorus, 23 mg calcium, 99.5 mg magnesium, 1.73 mg zinc, and 2.72 mg manganese.

Bringing It Home

Triticale is available as a whole grain, as flour, and as an added ingredient in some cereals and multi-grain breads and snacks. It should be stored in an airtight container, away from sunlight, heat, and moisture.

Adding triticale flour to baked goods gives them an unexpected new flavor. Triticale also can be sprouted and added to salads.

Livit Recipe

1 cup unbleached flour

¼ cup triticale flour

2½ teaspoons baking powder

¼ teaspoon salt

3 tablespoons safflower oil

¼ cup 1% buttermilk

½ teaspoon margarine

• Preheat oven to 450°F.

• In a medium mixing bowl, combine the flours, baking powder, and salt. Stir in the oil and buttermilk and mix thoroughly.

• Knead dough with floured hands about 10 times, until it becomes thick and sticks together.

• On a lightly floured surface, pat the dough to a thickness of about ½”. Using a drinking glass or cookie cutter, cut 2”-diameter biscuits.

• Lightly grease a cookie sheet with margarine. Set the biscuits close together on the greased cookie sheet so that they almost touch. Bake for 10 to 12 minutes.

•
VARIATION
To reduce the fat content of these biscuits, use unsweetened applesauce in place of the oil.

YIELD
6 biscuits

NUTRITION ANALYSIS PER SERVING
159.3 calories, 20.9 g carbohydrate, 3.2 g protein, 7.2 g fat, 1.4 g dietary fiber

Benefits

Wheat germ provides vitamin E, folate, phosphorus, thiamine, zinc, and magnesium. It is also a good source of fiber. Wheat germ contains more iron and potassium than almost any other food. A 3.5-ounce portion contains 9.5 mg of iron, 827 mg of potassium, 2 mg of vitamin B
₁
, and 4.2 mg of vitamin B
₃
.

The active elements in wheat germ are vitamin E and the essential fatty acids. One of the fatty acids in wheat germ, octacosanol, appears to help increase endurance and improve the utilization of oxygen during exercise. It may also help reduce cholesterol in the blood and be useful in treating Parkinson's disease. Oil derived from wheat germ improves strength and increases longevity.

NUTRITIONAL COMPOSITION
Two tablespoons of wheat germ provides 48 calories, 6.4 g carbohydrate, 4.1 g protein, 1.2 g fat, 1.6 g dietary fiber, 17 IU vitamin A, 51 mcg folic acid, 143 mg potassium, 147 mg phosphorus, 7 mg calcium, 41 mg magnesium, and 2.08 mg zinc.

Bringing It Home

Buy raw wheat germ if at all possible, because it provides the best nutrient profile. It is also high in oils and should be stored in the freezer to protect against rancidity. Toasted wheat germ has a more nutlike flavor and is good added to cereal or baked goods, as well as on cooked vegetables or fruit. It doesn't have to be stored in the refrigerator, but it must be kept away from heat.

Many items are now available with wheat germ added. In addition to increasing the nutritional value of foods, it also adds sweetness and flavor. You can add it to your own baking by substituting it for one-half cup of the flour in any recipe. Use it to replace breadcrumbs in meat loaf and casseroles. It also makes a filling and satisfying breakfast cereal.