The 200 SuperFoods That Will Save Your Life (43 page)

Another way to bring wild-caught salmon into your diet less expensively is to eat canned salmon, most of which is wild-caught Pacific salmon.

There are several varieties of salmon. Chinook, Coho, and Sockeye are among the more common Pacific salmon. Their flesh ranges from pink to orange to red, and some individual salmon may even be white-fleshed. Although the stronger color may indicate more carotenoids, a paler fish is not necessarily less healthy or flavorful.

Livit Recipe

Canola oil spray

2 skinless salmon fillets (about 3 ounces each)

teaspoon cayenne pepper

teaspoon lemon pepper

1 fresh lemon, sliced into wedges

2 tablespoons fresh salsa

1 tablespoon hummus
OR
guacamole

• Preheat broiler.

• Lightly spray a broiler pan with oil.

• Rinse the salmon and gently shake off any excess water. Lay the fillets on the oiled broiler pan. Sprinkle the fillets with the cayenne and lemon pepper.

• Broil the salmon for 5 minutes on each side, using a broad spatula to carefully turn the fillets. When the fish is slightly golden at the edges, remove it from the broiler. Transfer the fillets to dinner plates. Garnish each fillet with a squeeze of fresh lemon juice, 1 tablespoon of fresh salsa, and ½ tablespoon of hummus.

•
NOTE
For a more balanced meal, add brown rice and steamed veggies.

•
VARIATION
Try this with other fish, or with other seasonings in place of the cayenne, such as minced garlic, onion powder, cumin, or all three!

YIELD
2 servings

NUTRITION ANALYSIS PER SERVING
163 calories, 3 g carbohydrate, 20 g protein, 7 g fat, 3.3 g dietary fiber

Benefits

There are as many as 21 fish that can be called sardines: The name applies to a number of related small, oily fish, some of which are also called pilchards, and some of which are actually herring. Because sardines are typically smaller than four inches in length, they are especially low in mercury. The young fish eat mostly plankton, which is not a strong source of mercury. As oily fish, they are rich in omega-3 fatty acids, vitamin D, and protein. Since they are typically eaten bones and all, they are also a good source of calcium. In addition, they provide selenium, phosphorus, and iron.

Although in some parts of the world sardines are eaten fresh, they are the archetypical canned protein food. Ironically, many canned “sardines” are actually herring, a related fish. Herring have been studied for their high concentration of Coenzyme Q10, a nutrient involved in cell metabolism. Sardines, especially those that are really herring, share this characteristic.

NUTRITIONAL COMPOSITION
Four and three-eighths ounces of skinless, boneless sardines packed in water provides 120 calories, 0 g carbohydrate, 15 g protein, 6 g fat, 0 g dietary fiber, 60 mg calcium, and 2.25 mg iron.

Bringing It Home

Canned sardines are best for you if they are packed in water rather than oil, but they are also available packed in other liquids, such as tomato sauce and hot sauce. Choose sardines that have their heads and viscera removed before canning so they are easier to use as an instant snack.

If the “fishy” taste and smell of canned sardines is too powerful for you, try soaking them in milk before you eat them. (This also works with other preserved fish, such as anchovies, and it helps reduce the salt in dried fish.) Serve sardines on crackers with mustard and a squeeze of fresh lemon juice.

Livit Recipes

1 egg

1 teaspoon freeze-dried minced onion

1 tin (4.37 ounces) sardines packed in water, chopped into medium-sized pieces

½ cup cracker crumbs

Vegetable oil spray

• In a small bowl, beat the egg. Add the dried onion to the egg and let it reconstitute. Add the sardine pieces and cracker crumbs, and mix thoroughly.

• Spray a medium frying pan with oil. Drop the sardine mixture by large spoonfuls into the pan. Brown on each side. Serve.

YIELD
2 servings

NUTRITION ANALYSIS PER SERVING
207 calories, 20.6 g carbohydrate, 13.3 g protein, 7.4 g fat, 1.3 g dietary fiber

cup hulled whole oats (oat groats)

1 cup water

1 small tomato, chopped (about ½ cup)

1 small cucumber, chopped (about ½ cup)

1 small red onion, chopped (about ½ cup)

1½ teaspoons vegetable oil

1 tablespoon lemon juice

4 to 6 large lettuce leaves

1 can (3.75 ounces) water-packed whole Maine sardines, drained
OR
Norwegian sardines, drained

• In a small saucepan, cook the oats in water for approximately 2 hours. Rinse to remove excess starch.

• In a medium bowl, toss together the oats, tomato, cucumber, onion, oil, and lemon juice.

• Make a bed of 2 or 3 lettuce leaves on each of 2 luncheon plates. Arrange half the oat mixture and half the sardines on each bed of lettuce.

•
NOTE
Leftover oats can be used in this recipe; you need 1 cup of cooked oats.

YIELD
2 servings

NUTRITION ANALYSIS PER SERVING
156 calories, 15 g carbohydrate, 12.7 g protein, 5.9 g fat, 2.2 g dietary fiber

Benefits

Sole is a name used for several white-fleshed flatfish. All are high in protein and low in calories and fat. With a delicate texture and a buttery flavor, sole is a fish that is easy to like, even for people who are not used to eating fish—a good “starter fish.” It is low in mercury.

The nutritional profile of sole is similar to that of flounder. It is a good source of vitamins A, B
₆
, and B
₁₂
, as well as minerals, including selenium.

NUTRITIONAL COMPOSITION
Three ounces of sole cooked by dry heat provides 100 calories, 0 g carbohydrate, 20.5 g protein, 1.3 g fat, 0 g dietary fiber, 58 mg cholesterol, 32 IU vitamin A, 1.9 mg niacin, 2.1 mcg vitamin B
₁₂
, 8 mcg folic acid, 246 mg potassium, 15 mg calcium, and 49 mg magnesium.

Bringing It Home

Sole is often sold in fillets with the skin removed. The fish should be a translucent white and have no discernible smell. As with all fish, it's best to purchase sole the day you plan to cook it. It will keep up to three days in the refrigerator.

Livit Recipe

Canola oil

1¼ pounds thin fillets of sole, without the skin

2 teaspoons extra-virgin olive oil

1 or 2 tablespoons Dijon mustard

teaspoon ground black pepper

2 tablespoons snipped fresh chives, as garnish

1 fresh lime, cut in wedges, as garnish

• Preheat broiler.

• Lightly grease a baking sheet with canola oil, using a paper towel to spread the oil and absorb any excess. Arrange the fillets on the baking sheet, and brush them with olive oil. Spread half of the mustard evenly over each fillet, and sprinkle them with pepper.

• Broil the fillets about 4 inches from the heat for 2 to 3 minutes. When the fillets are golden brown at the edges and the flesh has turned opaque, remove them from the broiler. Transfer the fillets to plates. Garnish with chives and a wedge of lime. Serve.

YIELD
4 servings

NUTRITION ANALYSIS PER SERVING
222 calories, 2 g carbohydrate, 31 g protein, 9 g fat, 0.5 g dietary fiber

Benefits

Soy nuts are a great way to satisfy the craving for a crunchy snack while still being good to your health. These roasted soybeans have all the benefits of soy, including lots of protein, folate, potassium, and fiber. The soybean is regarded as a complete protein, providing all the essential amino acids, and soybeans are one of the highest-protein legumes. Soybeans are about 20 percent oil.

One benefit of adding soy to your diet is that it can replace animal sources of protein that tend to have higher levels of cholesterol and saturated fats. In addition to adding less cholesterol than animal proteins, soy may even have a cholesterol-
lowering
effect. Soybeans contain isoflavones that are phytoestrogens—plant-based estrogens. Initially, phytoestrogens were hailed for their potential to relieve symptoms
of menopause and reduce the risk of some cancers, heart disease, and osteoporosis. Research has been shown to be inconclusive, however, as estrogen supplementation has been found to have a mix of health benefits and health hazards.

NUTRITIONAL COMPOSITION
One-fourth cup of roasted soy nuts provides 202 calories, 14 g carbohydrate, 15 g protein, 11 g fat, 7.6 g dietary fiber, 86 IU vitamin A, 1 mg vitamin C, 90.5 mcg folic acid, 632 mg potassium, 70 mg sodium, 156 mg phosphorus, 59.5 mg calcium, 1.7 mg iron, 62.5 mg magnesium, 1.3 mg zinc, and 0.93 mg manganese.

Bringing It Home

The primary danger with eating soy nuts as a snack is that they may have too much salt—as do many snacks—to be heart-healthy. Try to choose soy nuts that are low in sodium, and look for soy nuts with seasonings other than salt. You will get more fiber and other benefits if you choose soy nuts made from the whole soybean rather than from soy protein concentrate. If soy nuts are stored in a cool, dry place, they should last for six to eight months. They can also be frozen.

Livit Recipe

1 cup agave nectar
OR
honey

1 tablespoon safflower oil

1½ teaspoons vanilla extract

6 cups old-fashioned rolled oats

1 cup soy nuts