The 200 SuperFoods That Will Save Your Life (44 page)

1 cup wheat germ

1 cup oat bran

3 cups coarsely chopped dried fruit (cranberries, blueberries, dates, apricots, apples, mango)

• Preheat oven to 350°F.

• Line 2 baking sheets with parchment paper.

• In a large mixing bowl, whisk the agave nectar, oil, and vanilla together until thoroughly combined. Add the oats, soy nuts, wheat germ, and oat bran, mixing well. Spread the mixture evenly on the baking sheets.

• Bake for 20 minutes, or until golden brown.

• Remove the oat mixture from the oven and allow it to cool completely. Add the dried fruit, tossing to combine. Store in an airtight container in the refrigerator.

•
NOTE
This granola will keep for up to 2 weeks in an airtight container in the refrigerator.

YIELD
12 servings (4 ounces each)

NUTRITION ANALYSIS PER SERVING
372 calories, 65 g carbohydrate, 15 g protein, 7.6 g fat, 11 g dietary fiber

Benefits

Tempeh is most commonly used as a meat replacement. It originated in Java, and one of its nicknames is “Java meat.” It contains whole soybeans that have been cooked, fermented, and formed into a cake. The long tendrils of the tempeh mold help hold the tempeh together and give it a firmer texture than tofu. Because tempeh uses whole soybeans, it retains the fiber, mineral, and isoflavone benefits of soy, as well as the protein and fat. The fermentation may make it more digestible for some people and may make its mineral content easier to absorb. The mold used to ferment tempeh may also favor helpful intestinal flora over those that cause dysentery and other diseases.

NUTRITIONAL COMPOSITION
One-half cup of tempeh provides 165 calories, 14.1 g carbohydrate, 15.7 g protein, 6.4 g fat, 0 g dietary fiber, 569 IU vitamin A, 3.8 mg niacin, 43 mcg folic acid, 305 mg potassium, 5 mg sodium, 171 mg phosphorus, 77 mg calcium, 58 mg magnesium, 1.88 mg iron, 1.5 mg zinc, and 1.19 mg manganese.

Bringing It Home

Tempeh absorbs and benefits from the flavors of sauces and marinades. Especially if it is new to you, try it cooked in a favorite Asian recipe in lieu of the meat. It can also be crumbled and added to saucy pasta dishes, such as lasagna or macaroni and cheese. It can be sliced and fried, or cubed and added to stews. You can even grill it in kebabs!

In addition to tempeh with a 100 percent soybean content, some tempehs contain grains, coconut, and other ingredients to add variety to the taste and texture.

Tempeh is fermented, but it is still prone to spoilage. Keep it in the refrigerator, where it should last about three weeks unopened, or about a week once it has been opened. If you won't be using it soon, you can freeze it, though this may change the texture. Defrost frozen tempeh in the refrigerator.

Livit Recipe

12 whole wheat tortillas

1½ pounds tempeh, sliced into ¼-inch strips

1 small white onion, thinly sliced

1 small red onion, thinly sliced

1 large red bell pepper, seeded and sliced into thin strips

1 large green bell pepper, seeded and sliced into thin strips

2 tablespoons vegetable oil

3 cloves garlic, minced

2 tablespoons chili powder

1 tablespoon ground cumin

¼ cup chopped cilantro, optional

Salt and pepper

• Preheat oven to 250°F.

• Stack the tortillas, wrap them in foil, and place them in the oven to warm.

• In a steamer basket set over boiling water, steam the tempeh for 5 minutes.

• In a medium bowl, combine the tempeh, onions, and peppers.

• In a large skillet, heat the oil over high heat. Add the tempeh mixture and sauté until the onions are translucent, about 5 minutes. Reduce heat to medium. Add garlic, chili powder, cumin, and cilantro, if using. Add salt and pepper to taste. Sauté for 3 minutes.

• Serve immediately with warm tortillas.

YIELD
6 servings

NUTRITION ANALYSIS PER SERVING
443 calories, 58 g carbohydrate, 28 g protein, 19 g fat, 5.2 g dietary fiber

Benefits

Tofu is another soy-based protein source, made from dried soybeans that have been soaked and dried, then put through a process much like that used to make cheese. A coagulating substance is added, which curdles the soy milk, and then the mixture can be cut, strained, and pressed, producing tofus with different degrees of firmness. This range of textures allows tofu to take on many roles in cooking, bringing soy's high protein, minerals, and isoflavones to a variety of foods. Because of the degree of processing that the soybeans undergo, tofu has much less fiber than soy foods that use the whole bean.

NUTRITIONAL COMPOSITION
One-half cup of raw, firm tofu provides 183 calories, 5.4 g carbohydrate, 19.9 g protein, 11 g fat, 2.9 g dietary fiber, 209 IU vitamin A, 37 mcg folic acid, 299 mg potassium, 18 mg sodium, 239 mg phosphorus, 258 mg calcium, 13 mg iron, 118 mg magnesium, 1.98 mg zinc, and 1.49 mg manganese.

Bringing It Home

Tofu comes in many forms. Soft and silken tofus are often used in desserts and recipes that need a creamy texture. Firmer tofus can be sliced or cubed, and sautéed, boiled, or deep-fried. “Medium firm” tofu has a good all-purpose texture. For a chewy, hard-fried texture, use a firmer tofu. You can also make a softer tofu firmer by freezing it, thawing it, and squeezing out the liquid.

Tofu is sold refrigerated in plastic tubs that are often opaque. Rely on the “sell by” date, and do not use tofu if it has any kind of sour smell or signs of mold. If you will not be using the whole package when you open it, it's a good idea to change the
water in which the tofu is packed. By changing the water every day, opened tofu will keep in your refrigerator for about a week.

Livit Recipes

1
cups water

cup brown rice

1 tablespoon canola oil

1 small onion, chopped

1 clove garlic, minced

1 can (14.5 ounces) chopped Italian-style tomatoes, with liquids

1 teaspoon dried oregano
OR
basil

8 ounces soft silken tofu, drained

1 package (10 ounces) frozen chopped spinach, thawed and well drained
OR
10 ounces fresh spinach, rinsed and drained

½ teaspoon salt

¼ teaspoon pepper

½ cup shredded part-skim Swiss cheese Canola oil spray

1 tablespoon pine nuts
OR
toasted sesame seed

• Bring water to a rolling boil, and add brown rice. Once it returns to a boil, reduce heat to low, cover, and cook for about 45 minutes until all the water is absorbed. Set aside.

• Preheat oven to 350°F.

• In a large saucepan, heat the oil. Add the onion and garlic, and sauté until the onion is translucent and the garlic is tender but not browned. Add the tomatoes with liquids. Add the oregano, crushing the herbs between your fingers as you add them to the pot. Bring the tomato mixture to a boil. Reduce heat, and simmer for about 3 minutes, uncovered. Remove from heat.

• In a blender jar, whip the drained tofu until it is smooth, adding water if needed. Add the blended tofu to the tomato mixture. Stir in the cooked rice, spinach, salt, pepper, and ¼ cup of the Swiss cheese.

• Lightly spray a 2-quart rectangular baking dish with oil. Spoon the mixture into the baking dish and spread it evenly.

• Bake for 30 to 40 minutes, uncovered, until heated through. Before serving, sprinkle the pine nuts and the remaining ¼ cup of cheese over the top. Serve.

•
NOTE
This dish can be made with leftover rice; you need 2 cups of cooked brown rice.

•
VARIATION
You can make this dish with zucchini, yellow summer squash, chard, or other similar vegetables in place of the spinach.

YIELD
4 servings

NUTRITION ANALYSIS PER SERVING
258 calories, 35 g carbohydrate, 12 g protein, 8 g fat, 6.8 g dietary fiber

1 teaspoon canola oil

1 package (12 ounces) organic extra-firm tofu, rinsed, drained, and cut into 1-inch cubes

6 ounces prepared barbeque sauce

¼ cup water

¼ teaspoon garlic powder

¼ teaspoon onion powder

¼ teaspoon ground black pepper

• Lightly oil a nonstick pan with the canola oil, spreading the oil evenly with a paper towel. Heat the pan over medium heat. Add tofu, and stir-fry for about 5 minutes on each side, until it is golden brown. Add barbecue sauce, water, garlic powder, onion powder, and pepper. Simmer for 5 minutes, until the liquid has been reduced. Serve.

YIELD
4 servings

NUTRITION ANALYSIS PER SERVING
90 calories, 7 g carbohydrate, 7 g protein, 3 g fat, 0.9 g dietary fiber

1½ cups (12 ounces) whole wheat pasta shells
OR
other small, shaped pasta Canola oil spray

1 large onion, minced (about 1 cup)

1 package (10 ounces) your choice of frozen vegetables, thawed, drained, and chopped into bite-sized pieces

1 pound firm tofu, drained

1 teaspoon salt

¼ teaspoon pepper Pinch of ground nutmeg

½ cup soy milk

½ cup shredded mozzarella cheese

• Cook pasta according to package directions. Transfer to a large bowl and set aside.

• Preheat oven to 350°F.

• Spray a large skillet with canola oil, and heat the skillet over medium-high heat. Add the onion and cook for about 5 minutes, until soft. Remove pan from heat. Add the chopped vegetables.

• In a blender jar, combine the tofu, salt, pepper, and nutmeg, and blend until smooth. Add the soy milk and process until mixed. Pour the tofu mixture into the vegetable mixture, and stir to combine.

• In a large bowl, combine the vegetable mixture with the cooked pasta, tossing to coat the pasta.

• Spray a 2-quart casserole dish with canola oil. Transfer the pasta mixture to the casserole dish. Top with the shredded mozzarella. Bake for 40 minutes, or until bubbly.

YIELD
6 servings

NUTRITION ANALYSIS PER SERVING
239 calories, 26 g carbohydrate, 16 g protein, 10 g fat, 10.4 g dietary fiber

Benefits

Trout are closely related to salmon, and they offer many of the same health benefits. They are an oily fish with a high level of omega-3 fatty acids. Trout provide calcium, phosphorus, potassium, and magnesium, as well as selenium, niacin, and vitamin B
₁₂
. They are low in mercury and, in one British study, trout were also found to have among the lowest levels of dioxins.

NUTRITIONAL COMPOSITION
Three ounces of trout cooked by dry heat provides 162 calories, 0 g carbohydrate, 22.6 g protein, 5.6 g fat, 0 g dietary fiber, 63 mg cholesterol, 57 mg sodium, 394 mg potassium, 47 mg calcium, 1.63 mg iron, 267 mg phosphorus, and 24 mg magnesium.

Bringing It Home

Trout are almost always sold whole, so you can usually judge their freshness by the brightness of the eyes and skin and the translucent look of the flesh. As a small fish, trout have a high proportion of bone. Ask the fish market to remove the bones.

Rainbow trout, and a trout relative called arctic char, are both successfully farmed in ways that do not significantly damage the environment or harm wild fish populations. Steelhead trout, however, are farmed in ways that expose wild fish to parasites and should be avoided. Lake trout have about twice the omega-3 fatty acids as a similarly sized portion of rainbow or brook trout, but they have also been found to have more mercury.