The 200 SuperFoods That Will Save Your Life (4 page)

Blackberries may extend your life! The pigments that give them their color are strong antioxidants, and they retain that power when eaten. They're also rich in anthocyanins, and there is laboratory evidence that anthocyanins may be effective against cancer, diabetes, inflammation, bacterial infections, and neurological diseases. Every 100 grams of blackberries provides 317 mg of anthocyanins.

NUTRITIONAL COMPOSITION
One-half cup of raw blackberries provides 37 calories, 9.2 g carbohydrate, 0.5 g protein, 0.3 g fat, 3.8 g dietary fiber, 119 IU vitamin A, 15 mg vitamin C, 24 mcg folic acid, 141 mg potassium, 23 mg calcium, 15 mg phosphorus, and 14 mg magnesium.

Since blackberries are made up of lots of tiny seed-bearing drupelets, they have a lot of surface area where pesticides can hide! So for the nubby berries, please buy organic and, if possible, locally grown; blackberries grow all over the United States. Select plump, richly colored fruit. Shop with your nose—if you can't smell them, or if the stem caps (hulls) are still attached, they were picked too early. At the other end of the spectrum, if the containers appear stained with juice, the berries may have been sitting around too long. Mold on berries spreads quickly, so remove any moldy berries as soon as you get them home. Refrigerate your berries immediately (you can store them in a colander, allowing the cold air to circulate around them), but don't wash them until you're ready to use them. Berries are at their fullest flavor at room temperature, so take them out of the refrigerator an hour or two before eating—perfect timing if you want to pack them as your morning snack on your way out of the house!

Livit Recipe

This shake is great both for breakfast and as a snack.

6 ounces organic tofu (soft or “silken,” packed in water), rinsed and drained
OR
¼ cup nonfat dry milk powder
OR
¼ cup powdered egg whites

6 ounces organic plain low-fat yogurt

1 small banana

½ cup strawberries

1 cup frozen blackberries

½ cup other fruit of your choice (frozen peaches, mixed berries, cherries)

4 cups organic unsweetened soy milk

• Put the tofu, yogurt, banana, strawberries, blackberries, fruit, and soy milk in a blender jar. (For a thinner shake, replace part of the soy milk with water.) Puree until smooth. Serve.

•
NOTE
You can make this shake the night before and store it in the refrigerator in your blender jar. The next morning, just blend it again for a quick and easy energizer.

•
VARIATION
For added fiber and omega-3 essential fatty acids, stir in a tablespoon of ground flaxseed to each serving just before drinking. Don't add the flaxseed if you're going to store your shake for later; it can develop a rancid taste.

YIELD
4 servings

NUTRITION ANALYSIS PER SERVING
239 calories, 31 g carbohydrate, 16 g protein, 6 g fat, 4.4 g dietary fiber

The health benefits of blueberries have made them one of the hottest topics in anti-aging research. A potent mix of flavonoids, tannins, and anthocyanins make blueberries one of the top antioxidant foods, ranking first among 40 antioxidant-rich fruits and vegetables. A number of studies have shown that blueberries appear to slow down and even reverse age-related neurological degeneration.

Blueberries also have potential as cancer fighters. Lab results show that blueberries appear to slow down the rate of cell mutation and the growth of cancer cells; speed up cell turnover, which gives cancer cells less time to develop; reduce inflammatory agents that have been implicated in the onset of cancer; and slow down the growth of new blood vessels that nourish tumors. Researchers at Ohio State University are in the process of extending this research into human trials. At Rutgers University in New Jersey, researchers have identified a compound in blueberries that promotes urinary tract health and reduces the risk of infection. It appears to
work by preventing bacteria from sticking to the cells that line the urinary tract walls.

NUTRITIONAL COMPOSITION
One cup of raw blueberries provides 81 calories, 20.5 g carbohydrate, 1 g protein, 0.6 g fat, 3.9 g dietary fiber, 145 IU vitamin A, 19 mg vitamin C, 9 mcg folic acid, 129 mg potassium, 9 mg calcium, 15 mg phosphorus, and 7 mg magnesium.

Smaller “wild” blueberries have more anthocyanin-containing skin for their volume, and more blueberry flavor, but a shorter growing season than the larger domesticated types. Fresh blueberries from the farmer's market are an unforget-table treat, so find them fresh when you can. This is one fruit that's so good for you that the frozen version should be a staple in your freezer, too.

Carefully sort through fresh berries before storing, and discard any that are mushy or moldy. (Don't confuse the fuzzy white of mold with the waxy white “blush” that is natural to some strains of blueberry.) Pick off any stems and leaves, but wait to wash the berries until you are ready to use them.

Livit Recipe

2¼ cups oat bran cereal
OR
quick-cooking oats, uncooked

1 tablespoon baking powder

¾ cup skim milk

2 eggs, slightly beaten
OR
4 egg whites
OR
6 tablespoons pre-packaged liquid egg whites

cup honey

2 tablespoons unsweetened applesauce

1 cup frozen organic blueberries, thawed and well drained

• Preheat oven to 425°F.

• Line a medium muffin tin with 12 paper baking cups.

• Combine the oat bran cereal and baking powder in a medium mixing bowl, making sure that the powder is well distributed.

• In a small bowl, combine the milk, eggs, honey, and applesauce. Add the blueberries to this mixture.

• Pour the milk mixture into the dry ingredients, stirring just until the oats are moistened and the blueberries distributed. Fill the prepared muffin cups about three-quarters full. Bake for 15 to 17 minutes, or until golden brown. Serve warm.

YIELD
12 muffins

NUTRITION ANALYSIS PER SERVING
109.3 calories, 20.2 g carbohydrate, 4.2 g protein, 2.1 g fat, 2.5 g dietary fiber

Also see SuperFood 6, Blueberries.

Blueberries rank first among 40 antioxidant-rich fruits and vegetables, with a potent mix of flavonoids, tannins, and anthocyanins. Dried blueberries provide many of the benefits of fresh ones, with the addition of more fiber. They are a terrific portable snack!

NUTRITIONAL COMPOSITION
One-third cup of dried blueberries provides 140 calories, 33 g carbohydrate, 1 g protein, 0 g fat, 4 g dietary fiber, and 6 mg vitamin C.

Choose dried blueberries that have no sugar or oil added and that are unsulfured. This rule of thumb applies to most other dried fruits as well. Add dried blueberries to a fruit salad or to a mixed green salad. Dried blueberries are a great on-the-go snack, especially with some nuts or cheese for more sustained energy.

Livit Recipe

Salad

6 cups fresh arugula, trimmed and torn into bite-sized pieces

1 medium red onion, diced

1 medium cucumber, diced

¼ cup chopped walnuts

¼ cup dried blueberries

Dressing

¼ cup balsamic vinegar

¼ cup extra-virgin olive oil

¼ cup blueberry juice

Salt and pepper

•
To prepare the salad:
In a large serving bowl, combine the arugula, onion, cucumber, walnuts, and dried blueberries.

•
To prepare the dressing:
In a small bowl, whisk together the vinegar, olive oil, and blueberry juice. Add salt and pepper to taste.

• Add the dressing to the salad, and toss lightly together.

YIELD
6 servings

NUTRITION ANALYSIS PER SERVING
169 calories, 15.4 g carbohydrate, 2 g protein, 12.6 g fat, 2.1 g dietary fiber

Boysenberries are the result of crosses between raspberries, blackberries, and logan-berries and are named for Rudolph Boysen, a California horticulturist who experimented with a number of berry hybrids in the 1920s. Although Boysen gave up on commercializing his results, Walter Knott later popularized the unique fruit at his theme park, Knott's Berry Farm. A dark reddish-purple berry full of anthocyanins and other antioxidants, the boysenberry is reputed to have more than twice the antioxidant power of blueberries. Boysenberries contain ellagic acid, which binds to some carcinogens, including nitrosamines and polycyclic aromatic hydrocarbons, and thus they may help prevent some cancers.

NUTRITIONAL COMPOSITION
One cup of frozen, unsweetened boysenberries provides 66 calories, 16 g carbohydrate, 1.5 g protein, 0.3 g fat, 5.1 g dietary fiber, 88 IU vitamin A, 4 mg vitamin C, 84 mcg folic acid, 183 mg potassium, 36 mg calcium, 36 mg phosphorus, and 21 mg magnesium.

Boysenberries are delicate and do not travel well. They're best eaten within three days of picking, and their fresh season is short, primarily the month of July. Keep them in an airtight container in the refrigerator. They can last seven to ten days—that is, if you don't eat them before then!

Livit Recipe

Berry layer

½ cup boysenberries

½ cup raspberries

1 teaspoon lemon juice

1 tablespoon agave nectar
OR
sugar

Ricotta layer

6 ounces low-fat ricotta cheese

½ tablespoon agave nectar
OR
sugar

teaspoon almond extract

¼ teaspoon vanilla extract

¾ tablespoon Amaretto

•
To prepare the berry layer:
Combine the berries with the lemon juice and agave nectar in a small bowl. Let this mixture stand at room temperature for 30 minutes to allow a syrup to develop.

•
To prepare the ricotta layer:
Put the ricotta cheese in a medium bowl and add agave nectar, the almond and vanilla extracts, and the Amaretto. Mix thoroughly. For a finer texture, use a blender.

• Put one fourth of the ricotta mixture into each of two glasses (such as a martini glass or an old-fashioned champagne coupe). Layer one fourth of the berry mixture into each glass, then repeat the layers. Serve immediately.

YIELD
2 parfaits

NUTRITION ANALYSIS PER SERVING
210 calories, 25 g carbohydrate, 10 g protein, 7 g fat, 3.9 g dietary fiber

UNDERSTANDING ORAC

The importance of antioxidants in improving health and longevity and in preventing and controlling disease has led scientists to develop research tools for measuring and understanding antioxidant activity. One of the most important of these is the oxygen radical absorption capacity (ORAC) method, developed at the National Institute on Aging, one of the U.S. National Institutes of Health. ORAC is a laboratory test that measures the effectiveness of a food (or other substance) in “protecting” a specific molecule from oxygen degradation by a free radical known as peroxyl. The test provides a way to compare the antioxidant activity of various foods, but it is not certain how closely a food's ORAC score correlates with its health benefit. The United States Department of Agriculture (USDA) has published a list of the ORAC scores of 277 foods. As of the date of publication, the list is available online at
http://www.ars.usda.gov/SP2UserFiles/Place/12354500/Data/ORAC/ORAC07.pdf
.