The 200 SuperFoods That Will Save Your Life (49 page)

YIELD
Varies with the amount of seeds from the pumpkin

NUTRITION ANALYSIS PER SERVING
148 calories, 3.8 g carbohydrate, 9.3 g protein, 11.9 g fat, 1.1 g dietary fiber

Benefits

Red wine is listed here because in carbohydrate exchange programs, it is counted as a fat. It contains 7 calories of fat per gram, which is higher than both carbohydrates and proteins, though not quite as high as true fats.

Nonetheless, red wine has been shown to have significant benefits consistent with its origins in red grapes. It is a source of resveratrol, the substance found in the skins of red grapes and therefore in red wine that was originally thought to be among the reasons those who eat a so-called French or Mediterranean diet had a
lower risk of obesity and heart disease. Resveratrol is produced by plants as an antimicrobial, to fight bacteria or fungus, and has been found in animal trials to lower blood sugar, reduce inflammation, and fight some cancers. It also appears to extend the lifespan of some insects and fish and, in a 2008 study, was shown to reduce the formation of plaques in the brains of animals, pointing toward a potential role in preventing Alzheimer's disease.

So far it has not lived up to its promise in human trials, in part because a human dose equivalent to those used on experimental mice would require between 761 and 5,000 glasses of wine per day. As a result, resveratrol is no longer regarded as the main factor in the “French paradox,” but it is still the subject of study for its many and varied possible health-enhancing properties.

Red wine also provides polyphenols known as oligomeric procyanidins that may help reduce the risk of heart disease and diabetes.

NUTRITIONAL COMPOSITION
Three and one-half ounces of red wine provides 74 calories, 1.8 g carbohydrate, 0.2 g protein, 0 g fat, 0 g dietary fiber, 2 mcg folic acid, 115 mg potassium, 5 mg sodium, 14 mg phosphorus, 8 mg calcium, and 13 mg magnesium.

Bringing It Home

Choose wines without added sulfites if possible. In the United States, a wine labeled as organic cannot contain added sulfites. However, this is not the case in all countries.

A glass or two of red wine a day can help improve your vital body functions. Red wine may help lower the risk of some dementias and heart disease. However, the benefits of red wine are limited after one or two glasses. Drinking more wine does not increase the health benefits, and more than one glass a day for women or two glasses a day for men is linked to increased risk of other health hazards.

Other food sources also provide the substances believed to account for the health benefits of wine, which is important for those who have concerns about addiction or alcoholism. Grapes and grape juice are good sources of resveratrol, and apples contain more procyandins than two glasses of wine.

Livit Recipe

See Safe Handling of Poultry on page 211.

1 tablespoon olive oil

1½ pounds skinless, boneless chicken breasts

8 ounces fresh mushrooms, sliced

3 cloves garlic, minced

2 tablespoons flour

2 cups red wine

2 cups chicken broth

½ teaspoon dried thyme

Salt and pepper

• Heat the olive oil over medium heat in a large, deep sauté pan. Add the chicken breasts. Cook for about 5 minutes on each side. Remove them from the pan, and set aside, keeping them warm.

• Cook the mushrooms and garlic in the pan for about 2 minutes, until they are soft. Add the flour. Cook, stirring constantly, for another 2 minutes. Stir in the red wine and chicken broth. Add the thyme. Season with salt and pepper to taste.

• Let the sauce come to a boil. Reduce heat, and return the chicken to the pan. Cover, and let the dish simmer for about 30 minutes. Serve over whole wheat pasta.

YIELD
4 servings

NUTRITION ANALYSIS PER SERVING
337.2 calories, 8.2 g carbohydrate, 42.3 g protein, 5.7 g fat, 0.9 g dietary fiber

Benefits

There are two types of safflower oil. The most common one is oleic safflower oil, which is largely monounsaturated and high in omega-9 fatty acids. The other type is linoleic safflower oil, which is largely polyunsaturated and high in omega-6 fatty acids. The oleic type may help increase memory and lower blood pressure, while the linoleic may help improve diabetes symptoms and has been shown to prevent some forms of cancer in mice.

NUTRITIONAL COMPOSITION
One tablespoon of safflower oil provides 124 calories, 0 g carbohydrate, 0 g protein, 14 g fat, and 0 g dietary fiber.

Bringing It Home

Choose safflower oil that is organic and cold-pressed to get maximum benefit, and look for light-resistant bottles (brown or amber glass). Safflower oil is good for relatively high-heat cooking as well as baking. Store it tightly sealed in a cool dark place. Oils keep longer if refrigerated, but most will solidify, making them inconvenient to use. Probably the best balance between convenience and freshness is to purchase your oils in quantities small enough to use before there is any danger of rancidity.

Livit Recipe

½ teaspoon dried parsley
OR
2 sprigs fresh parsley, minced

½ teaspoon dried chives
OR
1 teaspoon chopped fresh chives

½ teaspoon dried tarragon

½ teaspoon dried chervil

1 cup safflower oil

• Place the parsley, chives, tarragon, and chervil in the bottom of a 10-ounce jar or other container with a tight-sealing lid.

• In a small saucepan over low heat, gently warm the oil. Pour it into the jar over the herbs, and cover tightly. Let the herbs infuse for about two weeks in a cool, dark place. Taste after the first week to see if the infused flavor is strong enough; if not, leave for another week.

• Strain the infused oil into a clean jar. Serve as a dipping oil, in salad dressings, or in marinades.

•
NOTE
The oil can also be drizzled over the top of low-fat soups just before serving, as a decorative, flavorful garnish.

•
VARIATION
Substitute other fresh or dried herbs, such as basil, marjoram, rosemary, or oregano.

YIELD
16 servings (1 tablespoon each), or about 1 cup

NUTRITION ANALYSIS PER SERVING
120.8 calories, 0.1 g carbohydrate, 0 g protein, 13.6 g fat, 0 g dietary fiber

Benefits

Sesame seeds are high in iron, magnesium, manganese, and copper, and they also provide phosphorus, vitamin B
₁
, zinc, and dietary fiber. The hulls contain a significant amount of calcium, though seeds without hulls do not.

Sesame seeds also contain two unique substances: sesamin and sesamolin. Both of these substances belong to a group of special beneficial fibers called lignans, which have been shown to have a cholesterol-lowering effect in humans and to prevent high blood pressure and increase vitamin E supplies in animals. Sesamin has also been found to protect the liver from oxidative damage.

NUTRITIONAL COMPOSITION
One ounce of toasted sesame seed kernels provides 161 calories, 7.4 g carbohydrate, 4.8 g protein, 13.6 g fat, 4.8 g dietary fiber, 19 IU vitamin A, 27 mcg folic acid, 115 mg potassium, 11 mg sodium, 219 mg phosphorus, 37 mg calcium, 98 mg magnesium, 2.21 mg iron, and 2.9 mg zinc.

OXALATE ALERT!

The hulls of sesame seeds contain oxalates, which can cause problems for those with kidney disease, gout, vulvar pain, rheumatoid arthritis, or other conditions that may require a low-oxalate diet. Some sesame products are available that are made without the hulls. For example, most tahini is made from seeds without hulls, and it is possible to buy hull-less sesame seeds.

Bringing It Home

Sesame seeds are available hulled and hull-less, though they are more commonly found sold in the hull. Other sesame products include tahini, halvah, and sesame oil. Keep sesame seeds in a cool, dry, dark place. If you store them in the refrigerator, keep them in an airtight container to protect them from moisture. Sesame oil keeps fairly well, not refrigerated, for several months, though it is important to be aware that toasted and spiced sesame oils are better as flavorings than as cooking oils.

Livit Recipe

1 cup brown rice

2½ cups water

¼ cup orange juice

1 teaspoon sesame oil

2 tablespoons reduced-sodium soy sauce

1 teaspoon agave nectar
OR
honey

1 teaspoon apple cider vinegar

2 cloves garlic, minced

2 to 3 drops bottled hot sauce, optional

½ cup crushed pineapple, drained (reserve juice)

½ cup sliced water chestnuts, drained and quartered

½ red bell pepper, seeded and minced

½ small onion, minced

2 medium stalks celery, minced

¼ cup raisins

1 tablespoon sesame seeds

• 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 and transfer to a large bowl.

• In a small bowl, whisk together the orange juice, sesame oil, soy sauce, agave nectar, vinegar, and garlic. Add hot sauce, if using.

• Dress the rice with the orange juice mixture, and toss gently to flavor all the rice. Add the pineapple, water chestnuts, pepper, onion, celery, raisins, and sesame seeds. Stir everything together well, adding pineapple juice if necessary. Cover and chill for several hours or overnight.

• Just before serving, stir again to make sure the ingredients are well mixed. Serve chilled.

YIELD
4 servings

NUTRITION ANALYSIS PER SERVING
152 calories, 29 g carbohydrate, 3 g protein, 3 g fat, 2.9 g dietary fiber

Benefits

Can the stars of Major League Baseball be wrong? Sunflower seeds are increasingly their favorite snack, and with good reason. Sunflower seeds will satisfy your hunger and supply significant amounts of vitamin E, magnesium, and selenium, all of which are great for endurance and metabolism. Sunflower seeds are rich in phytosterols, plant chemicals that help reduce blood levels of cholesterol while supporting hormonal health.

Sunflower oil is high in vitamin E and linoleic acid. It also contains oleic acid, lecithin, tocopherols, and carotenoids. Sunflower oil also appears to contribute to lowering cholesterol.

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

NUTRITIONAL COMPOSITION (SUNFLOWER SEEDS)
One ounce of unsalted dry roasted sunflower seed kernels provides 165 calories, 6.8 g carbohydrate, 5.5 g protein, 14.1 g fat, 3 g dietary fiber, 1.9 mg niacin, 2 mg pantothenic acid, 67 mcg folic acid, 241 mg potassium, 1 mg sodium, 327 mg phosphorus, 241 mg potassium, 20 mg calcium, 1.08 mg iron, and 37 mg magnesium.

Bringing It Home

Sunflower seeds are available both with and without the shells. If sold in the shell, the shells should seem clean and crisp. Seeds that have been shelled should be white or ivory in color, not yellowish. Because of their high fat content, sunflower seeds are at risk of turning rancid, especially those sold without shells. Store sunflower seeds in an airtight container in the refrigerator.

In addition to being a good snack, sunflower seeds can be added to all kinds of salads, or sprinkled on cereal.

Two forms of sunflower oil are available—linoleic and high oleic. Linoleic sunflower oil, the more common variety, is low in trans fats and is very good for cooking. There is also a hydrogenated version, which should be avoided. Store sunflower oil in a tightly sealed container away from light and heat. It can be kept in the refrigerator, but it will solidify when cold. The best compromise between health and convenience is probably to purchase sunflower oil in quantities small enough to use before there is a risk of rancidity.

Livit Recipe

Salad

2 cups mixed greens, washed and dried

1 can (15 ounces) red kidney beans, drained

½ cup roasted sunflower seeds

1 medium pear, quartered and thinly sliced

Dressing

2 tablespoons cider vinegar

2 tablespoons safflower oil

1 shallot, minced

Salt and pepper

•
To prepare the salad:
In a serving bowl, combine the greens, kidney beans, sunflower seeds, and pear. Toss lightly to distribute.

•
To prepare the dressing:
In a small bowl, whisk together the vinegar and safflower oil.

Add the minced shallot, and add salt and pepper to taste.

• Just before serving, pour the dressing over the salad, and toss gently. Serve.

YIELD
4 servings

NUTRITION ANALYSIS PER SERVING
321.6 calories, 35.6 g carbohydrate, 11.4 g protein, 16.1 g fat, 12.2 g dietary fiber

Benefits

One ounce of walnuts, or about 14 shelled walnut halves, provides the recommended daily value of omega-3 fatty acids, thereby contributing to cardiovascular protection, improved cognitive function, and anti-inflammatory benefits. Walnuts also provide ellagic acid, which is being investigated for its anticancer potential.