The 200 SuperFoods That Will Save Your Life (52 page)

Cardamom is available in whole pods, as seeds, and as a ground spice. The flavors and nutrients last longest in the whole form, and they are most quickly released from the ground version. For best results, use whole cardamom pods and crack them right before cooking. If a recipe calls for ground cardamom, you can break open the whole pods and grind the tiny brown and black cardamom seeds yourself with either a spice grinder or a mortar and pestle.

Livit Recipe

See Safe Handling of Poultry on page 211.

Marinade Chicken

3 tablespoons honey

1 tablespoon sherry

1 teaspoon ground cardamom seeds

1 teaspoon freshly ground pepper

Chicken

6 chicken breast halves

3 tablespoons olive oil

1 lemon, thinly sliced

Salt and pepper

• Preheat oven to 350°F.

•
To prepare the marinade:
In a small saucepan, warm the honey. Stir in the sherry, cardamom, and pepper.

•
To prepare the chicken:
Put the chicken pieces into a large bowl. Brush the chicken with marinade, using just enough marinade to coat it; reserve the rest of the marinade. Cover with plastic wrap and let sit at room temperature for 30 minutes.

• Heat the olive oil in a large frying pan over medium-high heat. Sear the chicken, skin side down, until golden.

• Line a roasting pan with lemon slices and lay the chicken on top. Brush with the marinade and season with salt and pepper. Place in the oven and bake until done, approximately 15 minutes. Let rest for 10 minutes. Serve.

•
NOTE
This dish is delicious served over brown rice or whole wheat couscous.

YIELD
6 servings

NUTRITION ANALYSIS PER SERVING
229.8 calories, 11.1 g carbohydrate, 27.5 g protein, 8.3 g fat, 1 g dietary fiber

Chamomile is used primarily to treat stomach cramping and pain, including menstrual cramping and diarrhea. Aside from the treatment of aches and pains, doctors and researchers have found that chamomile can be used effectively to treat skin and eye problems, mood disorders, and even the flu.

For stomach problems, prepare a soothing chamomile tea using a mixture of one ounce of chamomile, two thirds of an ounce of peppermint, one ounce of caraway seeds, and two thirds of an ounce of angelica. For a cup of tea, add one teaspoon of this mixture to one cup of hot water. Steep for 10 minutes, strain, and drink.

For skin problems, prepare a healing chamomile tea using a mixture of one ounce of chamomile, one ounce of dandelion, and two thirds of an ounce of fennel. For a cup of tea, add one teaspoon of this mixture to one cup of hot water. Steep for 5 to 10 minutes, strain, and drink. This tea helps stimulate metabolic activity that aids in the healing of inflammatory skin conditions.

Chamomile is mild enough for everyday use, and almost everyone can enjoy it—unless you have a ragweed allergy, in which case it should be avoided.

NUTRITIONAL COMPOSITION
One cup of brewed chamomile herbal tea provides 2 calories, 0.5 g carbohydrate, 0 g protein, 0 g fat, 0 g dietary fiber, and 2 mg sodium.

Choose organic chamomile tea, which is a perfect, all-natural sleep aid. Store chamomile tea in an airtight container away from heat, light, and moisture. Do not refrigerate or freeze.

Livit Recipe

1 cup water

3 teaspoons freshly grated ginger root

1 teaspoon coriander seeds

¼ teaspoon cinnamon

teaspoon cardamom

teaspoon allspice

2 teaspoons chamomile

• In a small saucepan, heat the water with the ginger, coriander seeds, cinnamon, cardamom, and allspice, stirring to combine. Simmer for 20 minutes. Remove from heat and add chamomile. Steep for another 10 minutes. Strain. Serve hot.

•
NOTE
The chamomile may be relaxing, but all that fresh ginger will perk you right back up.

YIELD
1 serving

NUTRITION ANALYSIS PER SERVING
3 calories, 0 g carbohydrate, 0 g protein, 0 g fat, 0 g dietary fiber

Everybody has seen the silly “Chia Pet,” a ceramic pot for growing chia greens. What you may not have known is that chia is a SuperFood! Chia seeds form a gel in the stomach that slows the conversion of carbohydrates to sugar, and the protein in the gel helps build muscle and other tissues. Chia also provides the trace mineral boron, which aids in the absorption of calcium. The seeds are high in omega-3 fatty acids and anti-inflammatories.

NUTRITIONAL COMPOSITION
One tablespoon of chia seeds provides 40 calories, 5 g carbohydrate, 2 g protein, 4 g fat, 5 g dietary fiber, 6 mg vitamin C, 76 mg calcium, 1.8 mg iron, 150 mg phosphorus, 38 mg magnesium, 85 mg potassium, 2406 mg omega-3 fatty acids, 792 mg omega-6 fatty acids, 294 mg omega-9 fatty acids.

Chia seeds may be eaten raw or used in a number of dishes. Raw, they are an excellent source of dietary fiber and omega-3 fatty acids. They must be stored in a dry place.

Chia seeds may be ground into pinole, a coarse flour that can be used for porridge or baked goods. They may also be soaked in fruit juice or water to make a dish that is known as chia fresca in Mexico. Chia seeds' nutty flavor makes them a perfect addition to soups, sauces, smoothies, and baked goods. Enjoy them as a snack for a satiating boost, or sprinkle them on cereal, yogurt, or salads. An easy, balanced snack can be made by mixing one tablespoon of chia seeds with two tablespoons of peanut butter and spreading it on top of two organic apple halves.

Livit Recipe

1 tablespoon chia seeds, ground

1 cup whole wheat flour
OR
wheat-free

whole grain flour

1 tablespoon cinnamon

¼ teaspoon nutmeg

2 teaspoons baking soda

½ teaspoon sea salt

1 can (16 ounces) organic 100% pumpkin

2 egg whites

cup sunflower oil
OR
safflower oil

½ cup agave nectar

1 tablespoon vanilla extract

1 cup chopped walnuts

• Preheat oven to 350°F.

• Line a muffin tin with paper baking cups.

• In a medium bowl, mix the chia seeds, flour, cinnamon, nutmeg, baking soda, and salt.

• In a separate bowl, mix the pumpkin, egg whites, oil, agave nectar, and vanilla.

• Fold the pumpkin mixture and walnuts into the flour mixture until the dry ingredients are just moistened. Be careful not to overmix.

• Spoon the mixture into muffin cups and bake for 25 to 30 minutes, or until a toothpick inserted into the center of a muffin comes out clean. Remove muffins from the tin and cool them on a wire rack.

•
NOTE
If you buy whole chia seeds, you can grind them yourself with a spice grinder or a mortar and pestle.

YIELD
12 muffins

NUTRITION ANALYSIS PER SERVING
226.9 calories, 24.8 g carbohydrate, 4.7 g protein, 13.3 g fat, 4.2 g dietary fiber

Cinnamon is one of the most popular herbs and spices. In one study, eating a gram of cinnamon per day appeared to reduce fasting blood glucose concentration and improve the blood lipid profile in patients with type 2 diabetes.

Cinnamon is also rich in anti-inflammatory compounds. In traditional medicine, it is recommended to treat indigestion, nausea, vomiting, upset stomach, diarrhea, and flatulence.

NUTRITIONAL COMPOSITION
One teaspoon of ground cinnamon provides 5 calories, 1.6 g carbohydrate, 0.1 g protein, 0.1 g fat, 1.1 g dietary fiber, 5 IU vitamin A, 1 mg vitamin C, 1 mcg folic acid, 10 mg potassium, 1 mg sodium, 1 mg phosphorus, 25 mg calcium, 0.76 mg iron, 1 mg magnesium, and 0.33 mg manganese.

CINNAMON ALERT!

Cinnamon—as well as cassia, which is also sold as cinnamon in the United States and is actually the more common form—has a mild anti-clotting effect in the blood, which could be beneficial. It is conceivable that too much cinnamon could cause bleeding problems, however, especially when combined with medications that “thin the blood,” including aspirin. In traditional medicine, high doses are not given to pregnant women, due to possible stimulating effects on the uterus.

Most large grocery stores have a frequent turnover of cinnamon, so there's no need to worry about freshness. Once home, cinnamon is best stored in a dark, cool, dry place. Cinnamon sticks keep for two to three years, but powdered cinnamon will gradually lose its flavor and is best used within six months.

If you want to try a fun array of different cinnamons, visit a specialty spice shop.

Livit Recipe

1 cup organic unsweetened soy milk

1 cup water

1 cup organic red quinoa
OR
white quinoa, rinsed and strained

cup chopped pecans
OR
walnuts, toasted, as garnish

2 cups fresh organic blackberries

½ teaspoon ground cinnamon

4 teaspoons organic agave nectar

• Set toaster oven temperature to 350°F.

• In a medium saucepan, combine the milk, water, and quinoa. Bring to a boil over high heat. Reduce heat, cover, and simmer for 15 minutes, or until most of the liquid is absorbed. Remove from heat and let stand for 5 minutes.

• While the quinoa cooks, roast the pecans in the toaster oven for 5 to 6 minutes.

• Stir the blackberries and cinnamon into the quinoa. Transfer the quinoa to individual bowls. Top each serving with roasted pecans, and drizzle 1 teaspoon of agave nectar over each one Serve.