The 200 SuperFoods That Will Save Your Life (48 page)

¼ teaspoon black pepper

¼ cup grated Parmesan cheese

• Cook the pasta according to package directions. Set aside.

• In a large, deep pot, heat 2 tablespoons of the olive oil. Add the garlic and pine nuts, and sauté for 2 to 3 minutes, stirring constantly to make sure the pine nuts brown but do not burn. Add the broccoli and asparagus, and stir. Cover, and let steam for about 5 minutes. Add the squash, and cook, stirring, until the vegetables are brightly colored and crisp-tender. Add the tomatoes, basil, oregano, salt, and pepper, and heat through.

• When ready to serve, add the remaining 2 tablespoons of the olive oil and the Parmesan cheese to the vegetable mixture, and stir to combine. Serve over the pasta.

•
NOTE
You can make this recipe with items you have on hand, for a taste of springtime even in the winter. Add different fresh and frozen vegetables for variety.

YIELD
8 servings

NUTRITION ANALYSIS PER SERVING
309.7 calories, 35.9 g carbohydrate, 12 g protein, 12.6 g fat, 8.8 g dietary fiber

Benefits

Pecans have the highest oxygen radical absorption capacity (ORAC) among nuts, and they are high in antioxidant properties in general. Pecans also play a role in lowering cholesterol, due not only to their fiber but also to plant sterols. Eating pecans may increase metabolic rate.

NUTRITIONAL COMPOSITION
One ounce of raw pecans provides 190 calories, 5 g carbohydrate, 2 g protein, 19 g fat, and 2.7 g dietary fiber.

THE FDA POSITION
ON HEART DISEASE AND NUTS

The U.S. Food and Drug Administration (FDA) has approved the following qualified health claim: “Scientific evidence suggests but does not prove that eating 1.5 ounces per day of most nuts [such as almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachio nuts, walnuts] as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease. [See nutrition information for fat content.]” This applies to whole or chopped nuts (not nut-containing products) that are raw, blanched, roasted, salted, and/or lightly coated and/or flavored, and it is restricted to nuts that do not exceed 4 grams of saturated fat per 50 grams of nuts.

Although roasted nuts have several health benefits, for maximum health benefits consume raw nuts. Choose unsalted nuts if you have high blood pressure or are on a sodium-restricted diet. Nuts are considered low in sodium if they have less than 150 mg of sodium per serving. One ounce of nuts is considered to be a standard serving size.

Bringing It Home

When buying pecans, look for plump pecans that are uniform in color and size.

In-shell pecans can be stored in a cool, dry place for 6 to 12 months. When storing shelled pecans, airtight containers (such as jars with lids) are best for storage in the refrigerator, where they will keep for about nine months. Sealed plastic bags are best for storing shelled pecans in the freezer, where they will keep for up to two years. Pecans can be thawed and refrozen repeatedly during the two-year freezing period without loss of flavor or texture.

Livit Recipe

1¼ cups unbleached all-purpose flour

1 cup whole wheat flour

2½ teaspoons baking powder

½ teaspoon baking soda

1¼ teaspoons ground ginger

cup raisins

¼ cup coarsely chopped pecans

1½ cups nonfat Greek-style yogurt

cup firmly packed brown sugar

3 egg whites

2 tablespoons safflower oil

1½ teaspoons vanilla extract

1 teaspoon orange extract

• Preheat oven to 400°F.

• Line a muffin tin with 12 paper baking cups.

• In a large bowl, combine the flours, baking powder, baking soda, and ginger. Stir in the raisins and chopped pecans.

• In a medium bowl, whisk together the yogurt, brown sugar, egg whites, oil, vanilla, and orange extract until well blended.

• Add the yogurt mixture to the dry ingredients, stirring until the ingredients are just moistened.

• Spoon the batter into the muffin cups.

• Bake for 15 minutes, or until a tester in the center of a muffin comes out clean.

Remove the muffins from the tin and cool on a wire rack. Serve.

YIELD
12 muffins

NUTRITION ANALYSIS PER SERVING
195 calories, 33 g carbohydrate, 6 g protein, 5 g fat, 2.2 g dietary fiber

Benefits

Pine nuts are the seeds of pine cones. China and Portugal are the largest exporters of pine nuts, and they are also grown in the United States. Most of the pine nuts grown in the United States are from one of three pinyon pines—the Colorado, Mexican, or Single-Leaf pinyons. There are more than 20 varieties of pine trees that produce an edible seed, and the nutritional value varies somewhat among them, but most pine nuts can be counted on to provide protein, fat, and the B vitamins thiamine, niacin, and riboflavin. They are also a source of magnesium, iron, and phosphorus. More than half of the carbohydrate in pine nuts is dietary fiber.

Pine nuts also contain pinolenic acid, which appears to stimulate the production of two hormones that suppress appetite.

NUTRITIONAL COMPOSITION
One ounce of dried pinyon pine nuts provides 178 calories, 5.5 g carbohydrate, 3.3 g protein, 17.3 g fat, 3 g dietary fiber, 8 IU vitamin A, 1.2 mg niacin, 16 mcg folic acid, 178 mg potassium, 20 mg sodium, 10 mg phosphorus, 2 mg calcium, 66 mg magnesium, 1.21 mg zinc, and 1.23 mg manganese.

Bringing It Home

Shelled pine nuts are widely available. Pine nuts from China are often the least expensive, but having traveled the farthest may be less fresh. European pine nuts have the most traditional flavor and texture, as well as the highest protein content. United States–grown pine nuts remain a specialty item, since most are hand-harvested by Native Americans.

Because of the high oil content in pine nuts, they can go rancid within a few weeks if they are not kept cool and dry.

Livit Recipe

2 cups brown basmati rice, rinsed and drained

4 cups water

1 cup pine nuts

1 tablespoon olive oil

½ pound ground turkey breast

1 onion, diced

2 teaspoons ground cinnamon

2 teaspoons ground cardamom

2 teaspoons ground coriander

2 teaspoons ground cumin

Salt and pepper

• In a 2-quart saucepan, combine the rice and water, and bring to a boil. Reduce heat, cover, and let simmer for 45 minutes. Once the water is absorbed, remove from heat and set aside.

• In a large nonstick skillet, toast the pine nuts over medium heat until golden, shaking the pan constantly. Watch them carefully as they can burn very quickly. When the pine nuts are golden, transfer them to a small bowl.

• Lightly oil the skillet, using a paper towel to spread the oil evenly and absorb any excess. Add the ground turkey, onion, cinnamon, cardamom, coriander, and cumin. Cook the turkey mixture over medium heat until it is browned and cooked through.

• In a large bowl, combine the turkey, pine nuts, and rice. Add salt and pepper to taste.

Fluff the ingredients with a fork. Serve.

YIELD
4 servings

NUTRITION ANALYSIS PER SERVING
365 calories, 29.7 g carbohydrate, 13.3 g protein, 22.3 g fat, 2.9 g dietary fiber

Benefits

Pistachios are rich in potassium, phosphorus, and magnesium, and they are also a good source of vitamin B
₆
and thiamine. They are high in fiber, a good source of protein, and low in saturated fats. Pistachios are good for cardiovascular health, and they help maintain proper metabolism.

NUTRITIONAL COMPOSITION
One ounce of dry roasted pistachios (47 nuts) provides 172 calories, 7.8 g carbohydrate, 4.2 g protein, 15 g fat, 3.1 g dietary fiber, 67 IU vitamin A, 17 mcg folic acid, 275 mg potassium, 135 mg phosphorus, 20 mg calcium, and 37 mg magnesium.

Bringing It Home

Pistachios in the shell do not keep as well as some nuts, because the shell splits open when the pistachio is ripe. Shelled or unshelled, store pistachios in an airtight container in the refrigerator. They will keep about 3 months.

Livit Recipe

Brown rice adds a chewy texture, more nutrition, and a lovely nutty taste to this rice pudding, but pistachios are the stars!

½ cup brown rice

1 cup water

2 cups skim milk
OR
low-fat milk

¼ cup sugar

½ teaspoon vanilla extract

¼ teaspoon ground cardamom

¼ cup chopped pistachios

• In a medium saucepan, combine the rice and water, and bring to a boil. Reduce heat, cover, and let simmer for 45 minutes, or until all the liquid has been absorbed. Remove from heat.

• Preheat oven to 300°F.

• In a 1-quart baking dish, combine the cooked rice, milk, sugar, vanilla, and cardamom.

Bake for 15 minutes. Stir the pudding gently, and return it to the oven for another 30 minutes of baking.

• Top with chopped pistachios. Serve either warm or chilled.

•
NOTE
Leftover rice can also be used in this dish. You need 1½ cups of prepared rice.

YIELD
4 servings

NUTRITION ANALYSIS PER SERVING
224.3 calories, 37.9 g carbohydrate, 7.4 g protein, 5.2 g fat, 2.1 g dietary fiber

Benefits

Because they are high in zinc, pumpkin seeds are a natural protector against osteoporosis. They are also a great source of magnesium, which helps balance calcium metabolism and may contribute to bone health.

Pumpkin seeds are a natural anti-inflammatory and may help counteract the kidney stone–forming effects of oxalates found in many dark green, leafy foods that are otherwise good in nutritional value.

NUTRITIONAL COMPOSITION
One-third cup of pumpkin seeds provides 110 calories, 14 g carbohydrate, 5 g protein, 5 g fat, 2 g dietary fiber, and 1000 mg sodium.

Bringing It Home

Prepared pumpkin seeds are available year-round. Because of the high oil content, it's especially important that the seeds be fresh. Don't buy pumpkin seeds that have sat on the shelf or in the bulk bins too long, or they may be rancid. Roasted pumpkin seeds should appear dry, not damp, but they should not look shriveled. Use your nose—pumpkin seeds should not smell rancid or musty.

Store pumpkin seeds in the refrigerator in an airtight container.

Pumpkin seeds add a new twist to hot or cold cereal, oatmeal cookies, and homemade granola—or even mixed into ground meat or vegetable patties. Add roasted pumpkin seeds to sautéed vegetables, and sprinkle them on salads.

Livit Recipe

Part of the fun of cooking pumpkins is to roast your own pumpkin seeds.

1 pumpkin

•
A day ahead of roasting:
Scrape the seeds and strings from inside the pumpkin, and rinse the seeds gently to remove any pulp and strings. Spread them out evenly on a paper bag or double layer of paper towels and let them dry overnight.

•
The day of roasting:
Preheat oven to 170°F.

• Spread the pumpkin seeds in a single layer on a cookie sheet or jelly roll pan. Lightly roast them in the oven for 15 to 20 minutes.

•
NOTE
Using a low temperature and a short roasting time helps preserve the nutrient value of the pumpkin seeds.