The 200 SuperFoods That Will Save Your Life (37 page)

Benefits

Kefir is a cultured or fermented milk beverage from the Caucasus region of Central Asia. The cultures are called “kefir grains” and include a mix of bacteria and yeasts. It takes kefir grains to make kefir grains, much like the sourdough starter process for bread. There are different strains and types of kefir grains, which give different qualities and health benefits to the beverage. Traditional kefir also has a low alcohol content.

Kefir's cultures are believed to help strengthen the immune system. They also make the milk more digestible for those with lactose intolerance. The “friendly” bacteria and yeast (and the alcohol) help eliminate more dangerous bacteria from the system. They may also encourage anti-cancer compounds and have been used to soothe skin disorders.

NUTRITIONAL COMPOSITION
One cup of plain low-fat kefir provides 120 calories, 12 g carbohydrate, 14 g protein, 2 g fat, 3 g dietary fiber, 500 IU vitamin A, 2.4 mg vitamin C, 100 IU vitamin D, 125 mg sodium, and 300 mg calcium.

Bringing It Home

Choose organic kefir if possible. For a balanced snack, try a cup of unsweetened kefir with some berries added, or eat it like a fruit parfait. Sprinkle kefir with cinnamon for a different flavor.

Livit Recipe

½ tablespoon reduced-sodium tamari
OR
reduced-sodium soy sauce

2 teaspoons honey
OR
agave nectar

½ teaspoon spicy herbal salt
OR
salt

1 cup plain kefir

Dash of cayenne pepper, optional

¼ pound celery, cleaned, trimmed, and grated

1 or 2 firm apples, cored and coarsely grated

½ cup coarsely chopped walnuts

• In a medium bowl, gently combine the tamari, honey, herbal salt, and kefir. Fold in cayenne pepper, if using. Add celery, apples, and walnuts, and toss them gently in the kefir dressing. Refrigerate for at least 1 hour to enhance the flavor.

YIELD
4 servings

NUTRITION ANALYSIS PER SERVING
215 calories, 26.8 g carbohydrate, 5.1 g protein, 11.5 g fat, 4.4 g dietary fiber

Benefits

Plain low-fat yogurt is a staple in healthy meal plans. The cultures in yogurt appear to support intestinal health and improve immune function. Low-fat yogurt is a very satisfying food and a good source of protein, calcium, and the B vitamins.

NUTRITIONAL COMPOSITION
Eight ounces of plain nonfat yogurt provides 130 calories, 19 g carbohydrate, 13 g protein, 0 g fat, 0 g dietary fiber, 550 mg potassium, 170 mg sodium, 350 mg phosphorus, and 450 mg calcium.

Bringing It Home

To get the full benefit of yogurt, choose one that includes live, active cultures. Pay attention to the expiration date. Avoid yogurts with artificial colors, flavorings, thickeners, or sweeteners. Fruit yogurts tend to contain a lot of sugar, so buy plain yogurt and add your own fruit for a healthier treat.

Store yogurt in the refrigerator in its original container. If unopened, yogurt may keep for about one week past the expiration date.

Livit Recipe

16 ounces plain yogurt

1 pound cucumber, peeled, seeded, and finely chopped

2 teaspoons minced fresh dill plus

2 sprigs for garnish

3 cloves garlic, minced

1 tablespoon extra-virgin olive oil

½ lemon, juice only

Salt

4 pita breads, cut into wedges

• Line a large sieve with cheesecloth and place it over a bowl. Put the yogurt in the sieve and drain it, covered and chilled, for 6 hours. Discard the liquid.

• Squeeze the cucumber pieces between paper towels to reduce the moisture.

• In a medium bowl, stir together the drained yogurt, cucumbers, minced dill, garlic, oil, and lemon juice. Add salt to taste. Let the dip stand, covered and chilled, for at least 2 hours (and up to 8 hours) to allow the flavors to develop.

• Just before serving, stir the dip and garnish it with dill sprigs. Serve with pita wedges.

YIELD
4 servings

NUTRITION ANALYSIS PER SERVING
121 calories, 11.3 g carbohydrate, 7.1 g protein, 5.5 g fat, 0.8 g dietary fiber

Carbohydrates: Dairy and Dairy Substitutes 199

Benefits

Ricotta cheese is a traditional Italian cheese, similar to cottage cheese but made from the whey left over from making other cheeses. The thin whey is left to continue to ferment in whatever starter was used to make the initial cheese; the additional fermentation increases the acidity of the whey, and when the acidic whey is heated, the remaining proteins precipitate into very fine curds. The name ricotta means “recooked,” and refers to this second round of fermentation and heating. It's a way to squeeze more of the food value out of the milk, and the resulting cheese is high in protein and low in fat.

Ricotta has a different texture and taste than cottage cheese, with finer and drier curds. It works well in both sweet dishes and savory ones, and in Italian cooking is used in desserts as well as main courses.

Ricotta is higher in calcium and lower in sodium than cottage cheese. Even whole-milk ricotta cheese is relatively low in fat, so it's not necessary to choose a low-fat version.

NUTRITIONAL COMPOSITION
One-half cup of part-skim ricotta cheese provides 171 calories, 6.4 g carbohydrate, 14.1 g protein, 9.8 g fat, 0 g dietary fiber, 38 mg cholesterol, 536 IU vitamin A, 16 mcg folic acid, 155 mg potassium, 155 mg sodium, 226 mg phosphorus, 337 mg calcium, 18 mg magnesium, and 1.66 mg zinc.

Bringing It Home

Ricotta cheese should be stored in the refrigerator immediately. Keep track of the expiration date and be sure to use the cheese before that date. For a high-calcium protein source that's even lower in fat, you can choose part-skim ricotta cheese. Ricotta cheese is a great replacement for sour cream and cream cheese. It's a great spread that you can make savory, with basil and tomato—or sweet, with cinnamon and fruit.

Livit Recipe

1 package (8 ounces) whole wheat lasagna noodles

1 package (10 ounces) frozen chopped spinach

1 package (10 ounces) frozen mixed vegetables (broccoli, zucchini, carrots)

1 egg

4 ounces small-curd low-fat cottage cheese

8 ounces low-fat ricotta cheese

2 cups shredded part-skim mozzarella cheese

1 large clove garlic, minced

¾ teaspoon dried oregano

¼ teaspoon black pepper

¼ teaspoon salt-free seasoning

¼ teaspoon nutmeg, optional

1 jar (24 ounces) organic spaghetti sauce
OR
marinara sauce

• Prepare noodles according to package directions.

• Preheat oven to 350°F.

• In a steamer, steam the spinach and mixed vegetables just to defrost, and drain them well.

• In a large bowl, beat the egg slightly, and add the cottage cheese, ricotta, 1 cup of the mozzarella, the spinach mixture, garlic, oregano, pepper, salt-free seasoning, and nutmeg, if using. Stir to combine.

• In a 13” × 9” baking dish, layer one third of the sauce, half of the noodles, and half of the vegetable mixture. Repeat the layers. Top with the remaining sauce. Sprinkle the remaining 1 cup of mozzarella cheese over the top. Cover tightly with foil and bake for 45 minutes. Remove the foil and cook for 15 minutes, until bubbly and golden brown. Let stand for 15 minutes before serving.

YIELD
8 servings

NUTRITION ANALYSIS PER SERVING
313 calories, 37.9 g carbohydrate, 18.7 g protein, 11.3 g fat, 6.8 g dietary fiber

Benefits

Soy milk is low in carbohydrates, so you can eat it with your cereal without adding to your carbs. It's also low in fat and an excellent source of calcium. Soy milk is a great way to add the benefits of soy to your diet, reduce reliance on animal products, and possibly help lower cholesterol. As a milk replacement, soy milk is also supplemented with some vitamins and minerals to provide a more milk-like nutritional profile.

NUTRITIONAL COMPOSITION
One cup of unsweetened soy milk provides 70 calories, 3 g carbohydrate, 7 g protein, 3.5 g fat, 1 g dietary fiber, 750 IU vitamin A, 120 IU vitamin D, 0.51 mg riboflavin, 3 mcg vitamin B
₁₂
, 70 mg sodium, 300 mg potassium, 300 mg calcium, and 1.8 mg iron.

Bringing It Home

Select refrigerated soy milk if it is available rather than the shelf-stable soy milk in a box, because the latter has been heat treated.

Livit Recipe

1 cup high-fiber cereal (>5 g dietary fiber and <30 g carbohydrate per serving)

1 tablespoon ground flaxseeds

1 tablespoon shelled hemp seeds

1 cup organic unsweetened soy milk

• Pour the cereal into a bowl. Stir in ground flaxseeds and shelled hemp seeds. Add milk. Serve.

YIELD
1 serving

NUTRITION ANALYSIS PER SERVING
330 calories, 63.1 g carbohydrate, 21.5 g protein, 15 g fat, 21.2 g dietary fiber

The very act of eating can increase your metabolism—digesting, absorbing, and transporting nutrients requires metabolic activity. It takes a minimum of 150 calories to get the thermic effect, so even if you're trying to watch your calories, make sure to eat at least 150 calories every time you snack—just to jump start your metabolism.

Benefits

Soy yogurt provides calcium and live cultures without requiring the system to digest lactose or animal fat. Soy yogurt's live cultures help strengthen your immune system, and its relatively high fiber content—2 grams of dietary fiber per serving—will help satisfy you and lower your cholesterol. Soy isoflavones may help increase insulin secretion and improve glycemic control. Researchers speculate that soy yogurt, especially when served with fruit, may help regulate the enzymes that affect blood sugar levels in persons with diabetes.

NUTRITIONAL COMPOSITION
Six ounces of flavored soy yogurt provides 170 calories, 32 g carbohydrate, 6 g protein, 3.5 g fat, 2 g dietary fiber, 25 mg sodium, 300 mg calcium, and 1.08 mg iron.

Bringing It Home

Choose a soy yogurt made with whole soy milk rather than processed soy protein. If possible, choose one that has at least 2 grams of fiber. Store it in the refrigerator, and use it within a week of the “sell by” date. The 170 calories provided by a serving of soy yogurt is the perfect caloric intake for getting the thermic effect to increase your metabolism.

Livit Recipe

Dressing

1 cup plain soy yogurt

¼ cup unsweetened soy milk

¼ cup agave nectar

1 fresh lemon, juice only

2 tablespoons chopped fresh mint

Salad

12 ounces soy deli slices, cut into thin strips

½ small cantaloupe, peeled, seeded, and diced

½ small honeydew melon, peeled, seeded, and diced

¾ pound seedless red grapes

1 head romaine lettuce, chopped into bite-sized pieces

2 kiwifruit, peeled and sliced into half-circles, as garnish

•
To make the dressing:
In a blender jar, combine the yogurt, soy milk, agave nectar, lemon juice, lemon zest, and mint. Blend until well combined, and chill until ready to use.

•
To assemble the salad:
In a large salad bowl, combine the soy deli slices, cantaloupe, honeydew, and grapes. Gently fold the dressing into the fruit mixture until all is well coated. Put a bed of lettuce on each plate. Mound the dressed fruit mixture in the middle. Garnish with sliced kiwi. Serve.

•
NOTE
If you will not be serving all six portions at one meal, divide the fruit mixture and the dressing before combining, as both the salad and dressing keep better separately. They will keep for about three days in the refrigerator.

YIELD
6 servings

NUTRITION ANALYSIS PER SERVING
212 calories, 15.7 g protein, 42.3 g carbohydrate, 2.8 g fat, 5.1 g dietary fiber

6
Proteins

In the past, some high-protein/low-carbohydrate diets led people to believe that the calories in proteins magically do not count. I often hear patients say, “I can eat as much meat as I want and still lose weight, right?”