The 200 SuperFoods That Will Save Your Life (47 page)

Nonetheless, there is enough evidence that canola benefits the heart that the FDA allows the oil to carry the health claim that “Limited and not conclusive scientific evidence suggests that eating about 1½ tablespoons (19 grams) of canola oil daily may reduce the risk of coronary heart disease due to the unsaturated fat content in canola oil.” But until the evidence is more consistent and conclusive, coconut and canola oil are not making the SuperFood list.

Benefits

Flaxseed is high in fiber, omega-3 fatty acids, and phytochemicals called lignans. Flaxseed can help reduce total blood cholesterol and LDL levels and, as a result, may help reduce the risk of heart disease.

Flaxseed is rich in alpha-linolenic acid (ALA), an omega-3 fatty acid, and some research has suggested that for people who do not eat fish, flaxseed oil may provide a good alternative source of omega-3. Omega-3 fatty acids are used by the body to produce anti-inflammatory prostaglandins, and they may help reduce the inflammation that is a significant factor in conditions such as asthma, osteoarthritis, rheumatoid arthritis, migraine headaches, and osteoporosis.

We recommend ground flaxseed because it is easier for your body to digest. Whole seeds may pass through your system undigested.

NUTRITIONAL COMPOSITION
Two tablespoons of ground flaxseed provides 60 calories, 4 g carbohydrate, 3 g protein, 4.5 g fat, 4 g dietary fiber, 20 mg calcium, and 0.72 mg iron.

Bringing It Home

Buy ground flaxseed instead of whole if you want readily available, quick omega-3s. Alternatively, buy whole flaxseeds and grind them with a mortar and pestle or a spice grinder. Two tablespoons a day is recommended. When adding flaxseed to your diet, be sure to drink a lot of water because it's so high in fiber. Store the ground flaxseed in opaque packaging, tightly sealed, in the freezer.

You can add a tablespoon of ground flaxseed to yogurt, cereal, or a peanut butter sandwich.

Livit Recipe

¼ cup flaxseed meal

½ cup boiling water

¼ cup ricotta cheese

Dash of cinnamon

½ cup fresh blueberries
OR
frozen blueberries, thawed and drained

• Put the flaxseed meal into a small bowl and pour the boiling water over it. Let it stand for about two minutes to allow the flaxseed meal to absorb the water.

• Stir in the ricotta, cinnamon, and berries. Serve.

•
NOTE
This is a very sustaining porridge and very high in fiber. Make sure to drink plenty of water with it.

YIELD
1 serving

NUTRITION ANALYSIS PER SERVING
244.4 calories, 20.6 g carbohydrate, 13.3 g protein, 14.4 g fat, 10.1 g dietary fiber

FLAXSEED OIL

The benefits of flaxseed oil have been somewhat overstated. Recent studies appear to show little correlation between consumption of flaxseed oil and a reduced risk of heart disease, stroke, or cancer. The oil has a very short shelf life before becoming rancid, and rancid oils contribute to the formation of free radicals—the very substances we eat antioxidants to combat. Although the whole seeds contain antioxidants, the extracted oil does not. Flaxseed oil does contain omega-3 fatty acids, but it doesn't have the beneficial fiber contained in the seeds.

Benefits

Hazelnuts are high in protein, carbohydrate, fiber, and monounsaturated fat. They are especially rich in vitamin E and provide significant amounts of the B vitamins thiamine, folate, and B
₆
, as well as the minerals iron and phosphorus. There is archaeological evidence that hazelnuts were a major component of the European diet from at least 7000
BCE
.

NUTRITIONAL COMPOSITION
One ounce of dry roasted hazelnuts provides 188 calories, 5.1 g carbohydrate, 2.8 g protein, 18.8 g fat, 2 g dietary fiber, 20 IU vitamin A, 21 mcg folic acid, 132 mg potassium, 92 mg phosphorus, 56 mg calcium, and 84 mg magnesium.

Bringing It Home

Hazelnuts are available in the shell, shelled, in pieces, and as a butter. They are particularly tasty when roasted. Hazelnuts will keep in the refrigerator for several months, and if kept in the freezer they will keep for a year or more.

Livit Recipe

1 cup hazelnuts

1½ cups water

1 cup sugar

½ cup maple syrup

2 cinnamon sticks

4 ripe pears, peeled, halved, and cored

• Preheat oven to 350°F.

• Spread the hazelnuts in a single layer on a shallow baking pan.

• Bake for 10 to 15 minutes, until the nuts are lightly browned and the skins have blistered. Wrap the nuts in a towel for 1 minute, then rub the nuts in the towel to remove the skins.

• Heat the water in a small saucepan over low to medium heat. Add the sugar, maple syrup, and cinnamon sticks, and simmer for 10 minutes. Add the toasted hazelnuts and soak them in the syrup for 4 minutes.

• Put the pears, cut side down, into an 8” × 8” baking dish. Pour the syrup off the hazelnuts into the dish with the pears. Roast the pears in the oven for 20 minutes, until they are soft and easily pierced with a fork.

• Line a baking sheet with parchment. Coarsely chop the hazelnuts, and spread the chopped nuts in a thin layer on the parchment. Toast the hazelnuts in the oven for 7 minutes, until golden brown.

• Garnish the pears with the toasted nuts. Serve.

YIELD
8 servings

NUTRITION ANALYSIS PER SERVING
303 calories, 53.6 g carbohydrate, 2.8 g protein, 10.6 g fat, 3.6 g dietary fiber

Benefits

Nutritional hemp comes from the same species as marijuana, but from a different variety bred to have virtually none of the psychoactive chemical THC. Instead, nutritional hemp is bred to emphasize its array of essential fatty acids, especially the omega-3s. Hemp seeds provide a good balance between omega-3 fatty acids and omega-6 fatty acids. (It is thought that the typical Western diet contains too much omega-6 and too little omega-3.) They are also very high in protein, and the protein from hemp seed is considered to be a complete protein because it provides all of the essential fatty acids.

Hemp seeds are actually nuts, which is why you will sometimes see the butter called “hemp seed nut butter.”

NUTRITIONAL COMPOSITION
Two tablespoons of hemp seed butter provides 160 calories, 7 g carbohydrate, 11 g protein, 9.8 g fat, 1 g dietary fiber, 10 mg sodium, and 3.6 mg iron.

Bringing It Home

Like many other nut butters, hemp seed butter is relatively high in calories and fat, so a small portion can provide a lot of taste, energy, and satisfaction. You can use it like other nut butters on breads or on crudités such as celery and sliced apples.

Livit Recipe

¾ cup hemp seed butter

1 tablespoon water

1 can (15 ounces) garbanzo beans, drained

3 cloves garlic

2 lemons, juice only

• In a blender jar, combine the hemp seed butter, water, garbanzo beans, garlic, and lemon juice. Process until smooth. You may need to add more water if the mixture is too thick. Serve.

•
NOTE
Spread on whole wheat crackers, sprouted-grain toast, or spelt pretzels, or make a thinner version with more water to use as a dip for veggies.

YIELD
16 servings (2 tablespoons each), or about 2 cups

NUTRITION ANALYSIS PER SERVING
68 calories, 8.8 g carbohydrate, 3.6 g protein, 2.2 g fat, 1.5 g dietary fiber

Benefits

The main ingredient in hummus is garbanzo beans, which are high in fiber and protein but low in fat, and hummus shares their benefits. (See
Chapter 2
, Carbohydrates: Starchy Vegetables, for more on the benefits of garbanzo beans.)

Most hummus also includes tahini, a sesame seed paste, and olive oil. Both of these are high in monounsaturated fat, and consequently high in calories, but the amounts in hummus are relatively small. Hummus usually also contains lemon juice and garlic, and it may have cayenne pepper or other spices for variation. This mix of foods provides healthy fat, high protein, and lots of fiber.

NUTRITIONAL COMPOSITION
One-fourth cup of hummus provides 105 calories, 12.4 g carbohydrate, 3 g protein, 5.2 g fat, 3.1 g dietary fiber, 15.5 IU vitamin A, 5 mg vitamin C, 36.5 mcg folic acid, 107 mg potassium, 150 mg sodium, 69 mg phosphorus, 30.7 mg calcium, and 17.8 mg magnesium.

Bringing It Home

Hummus is available in the refrigerator case in most supermarkets. Even better, make your own, and vary the spices to suit your own taste.

Keep track of the expiration date on the tubs. Store-bought hummus should keep in your refrigerator for about a week. Homemade hummus keeps in the refrigerator for three or four days.

A small tub of hummus, together with some pita bread, can be a good emergency lunch for busy days.

Livit Recipe

1 can (16 ounces) garbanzo beans, drained and rinsed (reserve liquids)

1½ tablespoons tahini

2 cloves garlic, minced

1 tablespoon olive oil

½ teaspoon salt

1 or 2 fresh lemons, juice only

• In the container of a food processor or blender, combine the garbanzo beans, tahini, garlic, olive oil, and salt, together with ¼ cup of the liquid from the garbanzo beans. Add lemon juice to taste. Blend on low for 3 to 5 minutes or until smooth, adding more liquid from the garbanzo beans if needed.

YIELD
1½ cups

NUTRITION ANALYSIS PER SERVING
47.6 calories, 5.8 g carbohydrate, 1.4 g protein, 2.4 g fat, 1.1 g dietary fiber

Benefits

Olives are high in monounsaturated fat and provide iron, vitamin E, and fiber, and they also contain anti-inflammatory flavonoids and phenols. Olives that are naturally purple or black contain anthocyanins as well.

Olive oil is a key component of the “Mediterranean diet,” which appears to contribute to lower rates of heart disease and obesity.

NUTRITIONAL COMPOSITION (RIPE OLIVE)
One large pickled ripe olive provides 5 calories, 0.3 g carbohydrate, 0 g protein, 0.5 g fat, 0.1 g dietary fiber, 18 IU vitamin A, 38 mg sodium, and 4 mg calcium.

NUTRITIONAL COMPOSITION (OLIVE OIL)
One tablespoon of olive oil provides 124 calories, 0 g carbohydrate, 0 g protein, 14 g fat, and 0 g dietary fiber.

Bringing It Home

Olives are naturally quite bitter, so they are traditionally cured with lye, brine, or other substances. There are literally thousands of types of olives grown, and the olives may be prepared in many different ways—with or without pits, stuffed with nuts or pimientos, and marinated in liquids ranging from simple brine to sophisticated blends of liqueurs and spices. Armenian and Greek groceries sometimes include an olive bar, where you can select from more than a dozen varieties.

There are so many different descriptors for olive oil that it can be confusing. Expeller-pressed oil is extracted by crushing the olives. Olive oil that is “virgin” has not had chemicals or heat used to get more oil out of the olives. “Extra-virgin” goes through a subsequent battery of tests to assure that it has no defects of quality or taste. Olive oil that is safe for human consumption but does not meet the higher standards for virgin or extra-virgin is classified “fine.”

For stir-frying, stay away from the extra-virgin and virgin grades. “Fine” olive oil goes through a more rigorous refining process than extra-virgin and virgin olive oils, which gives it a higher smoking point, meaning that it can take the high heat needed for stir-frying.

Livit Recipe

12 ounces whole wheat pasta

4 tablespoons olive oil

3 cloves garlic, minced

cup pine nuts

1 package (10 ounces) frozen broccoli

1 package (10 ounces) frozen asparagus

2 medium zucchini, sliced
OR
1 zucchini and 1 yellow summer squash, sliced

1 can (28 ounces) plum tomatoes, drained and coarsely chopped

2 tablespoons dried basil

1 tablespoon dried oregano

¼ teaspoon salt