The 200 SuperFoods That Will Save Your Life (53 page)

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NOTE
The nuts can also be toasted in a dry skillet over medium heat for about 3 minutes. Watch them carefully, and shake the skillet constantly so that the nuts don't burn or stick to the skillet. When browned, the nuts should be transferred to a small bowl to stop the cooking process.

YIELD
4 servings

NUTRITION ANALYSIS PER SERVING
316.8 calories, 68.7 g carbohydrate, 13.9 g protein, 13.5 g fat, 10.5 g dietary fiber

Cloves contain significant amounts of an active component called eugenol, which has been the subject of numerous health studies, including studies on the prevention of toxicity from environmental pollutants such as carbon tetrachloride, digestive tract cancers, and joint inflammation.

In the United States, eugenol extract from cloves has often been used in dentistry in conjunction with root canal therapy, temporary fillings, and general gum pain, because eugenol and other components such as beta-caryophyllene make cloves a mild anesthetic as well as an anti-bacterial agent. Because of these beneficial effects, clove oil is also found in some over-the-counter sore throat sprays and mouth washes.

The addition of clove extract to diets already high in anti-inflammatory components such as cod liver oil, with its high omega-3 fatty acid content, brings significant added benefits and, in some studies, further reduces inflammatory symptoms. Cloves contain a variety of flavonoids, including kaempferol and rhamnetin, which contribute to their anti-inflammatory and antioxidant properties.

NUTRITIONAL COMPOSITION
One teaspoon of ground cloves provides 6 calories, 1.2 g carbohydrate, 0.1 g protein, 0.4 g fat, 0.7 g dietary fiber, 11 IU vitamin A, 2 mg vitamin C, 2 mcg folic acid, 22 mg potassium, 5 mg sodium, 2 mg phosphorus, 13 mg calcium, 5 mg magnesium, and 0.6 mg manganese.

Good quality whole cloves will release some of their oil when squeezed. Store cloves in a tightly sealed glass container in a cool, dark, dry place. Ground cloves will keep for about six months, while whole cloves will stay fresh for about a year. You can extend cloves' shelf life by storing them in the refrigerator.

Try piercing an onion with whole cloves and add it to soups, broths, or poaching liquids. Add ground cloves and curry powder to sautéed onions, garlic, and tofu for an Indian flair. Use ground cloves to spice up apple cider or fruit compote. Add ground cloves, walnuts, and raisins to your favorite stuffing recipe.

Livit Recipe

¾ cup water

2 teaspoons sugar

1 whole cardamom pod

1 whole clove

2 black peppercorns

1 tablespoon black tea leaves

½ cup 1% low-fat milk, warmed

• Combine the water and sugar in a small saucepan, and bring to a boil.

• Add the cardamom pod, clove, peppercorns and tea leaves. Remove from heat and cover. Let the mixture steep for 2 to 3 minutes.

• Strain into a mug, and fill the mug with warm milk.

YIELD
1 serving

NUTRITION ANALYSIS PER SERVING
123 calories, 22 g carbohydrate, 5 g protein, 3 g fat, 4 g dietary fiber

Coriander is considered both an herb and a spice, since both its leaves and its seeds are used as a seasoning condiment. Fresh coriander leaves are more commonly known as cilantro; it bears a strong resemblance to Italian flat-leaf parsley. Coriander seeds have a health-supporting reputation that is high on the list of the healing spices. In parts of Europe, coriander has long been referred to as an “anti-diabetic” plant. In parts of India, it has traditionally been used for its anti-inflammatory properties. In the United States, coriander has recently been studied for its cholesterol-lowering effects.

In a study where coriander was added to the diet of diabetic mice, it helped stimulate their secretion of insulin and lowered their blood sugar. Another study demonstrated that when given to rats fed a high-fat, high-cholesterol diet, coriander
lowered levels of total cholesterol and low-density lipoproteins (LDL), or “bad” cholesterol, while actually increasing levels of high-density lipoproteins (HDL), or “good” cholesterol. Research also suggests that the volatile oils found in the leaves of the coriander plant may have antimicrobial properties.

NUTRITIONAL COMPOSITION
One-fourth cup of fresh coriander leaf (cilantro) provides 1 calorie, 0.1 g carbohydrate, 0.1 g protein, 0 g fat, 0.1 g dietary fiber, 111 IU vitamin A, 22 mg potassium, and 4 mg calcium.

Look for fresh whole coriander with leaves that are deep green in color, firm, crisp, and free of yellow or brown spots. Whenever possible, buy whole coriander seeds instead of ground coriander. Ground coriander loses its flavor more quickly, and coriander seeds can be easily ground with a mortar and pestle. Keep both coriander seeds and ground coriander in opaque, tightly sealed glass containers in a cool, dark, dry place. Ground coriander will keep for about four to six months, while the whole seeds will stay fresh for about one year.

Since it is highly perishable, always store fresh coriander in the refrigerator. If possible, store the coriander with its roots still attached by placing the roots in a glass of water and covering the leaves with a loosely fitting plastic bag. If the roots have been removed, wrap the coriander leaves in a damp cloth or paper towel and place them in a plastic bag. Whole coriander will last up to one week, while coriander leaves will last about three days.

Cilantro may be frozen, either whole or chopped, in airtight containers. Thaw the cilantro just before you are going to use it, since it will lose much of its crisp texture. You can put it in ice cube trays covered with either water or stock, then put the frozen cubes in a plastic zipper bag to keep in the freezer; add the “cilantro” cubes to soups or stews.

Livit Recipe

See Safe Handling of Poultry on page 211.

1 tablespoon safflower oil

1 small onion, chopped

2 skinless whole chicken legs (about 1 pound)

1 cup canned whole tomatoes, drained

½ cup water

½ teaspoon cayenne

1 teaspoon ground cumin

Salt

1 English cucumber, seeded and cut

lengthwise into very thin strips

3 tablespoons fresh lime juice

Black pepper

1 firm ripe avocado, halved, peeled, pitted,

and cut into ¼-inch slices

4 whole wheat flour tortillas

2 cups fresh cilantro sprigs

• Heat oil in a large, heavy saucepan over moderate heat. Add onion and chicken, and cook for 5 minutes.

• Add tomatoes, water, cayenne, and cumin to the chicken, stirring gently to combine. Simmer, covered, for 1 hour. Separate the meat from the bones, and return the chicken to the pan. Continue to simmer the chicken mixture, uncovered, for about 20 minutes, or until most of the liquid has evaporated. Add salt to taste. Cool the chicken mixture to room temperature.

• In a small bowl, toss the cucumber with 1 tablespoon of the lime juice. Season with salt and pepper.

• In a separate small bowl, toss the avocado with the remaining 2 tablespoons of lime juice. Season with salt and pepper.

• Cut one side of each tortilla to give it a straight edge and spread a bit of avocado along it (this will help hold the wrap together).

• Spread one fourth of the chicken mixture across the opposite edge of the tortilla, allowing 1 inch at the bottom to keep the wrap from breaking. Top with ½ cup cilantro sprigs, one fourth of the avocado slices, and one fourth of the cucumber strips. Roll the tortilla over the chicken and seal with the avocado edge. Make three more wraps with the remaining ingredients, and arrange wraps seam-side down. Cut the wraps on a slight diagonal. Serve chilled or at room temperature.

YIELD
4 servings

NUTRITION ANALYSIS PER SERVING
286.4 calories, 34.9 g carbohydrate, 10.5 g protein, 14 g fat, 8.1 g dietary fiber

Cumin seeds are a very good source of iron, a mineral that plays many vital roles in the body. Cumin has traditionally been thought to benefit the digestive system, and scientific research is beginning to bear out cumin's age-old reputation. Research has shown that cumin may stimulate the secretion of pancreatic enzymes, compounds necessary for proper digestion and nutrient assimilation. Cumin seeds may also have anti-carcinogenic properties. In one study, cumin was shown to protect laboratory animals from developing stomach or liver tumors. This cancer-protective effect may be due to cumin's potent free radical scavenging abilities as well as the ability it has shown to enhance the liver's detoxification enzymes.

NUTRITIONAL COMPOSITION
One-fourth teaspoon of ground cumin provides 3 calories, 0.2 g carbohydrate, 0.1 g protein, 0.1 g fat, 0.2 g dietary fiber, 3 IU vitamin A, 11 mg potassium, 1 mg sodium, 5 mg calcium, and 0.2 mg iron.

Whenever possible, buy whole cumin seeds instead of ground cumin. Ground cumin loses its flavor more quickly, and the whole seeds can be easily ground with a mortar and pestle. Even though dried herbs and spices are widely available in supermarkets, explore the local spice stores or ethnic markets in your area. Often, these stores feature an expansive selection of dried herbs and spices that are of superior quality and freshness compared to those offered in regular markets. As with other dried spices, try to select organically grown dried cumin, since this will give you more assurance that it has not been irradiated.

Keep cumin seeds and cumin powder in tightly sealed glass containers in a cool, dark, dry place. Ground cumin will keep for about six months, while the whole seeds will stay fresh for about a year.

Livit Recipe

1 cup lentils, sorted and rinsed

3 cups water

3 tablespoons safflower oil

2 large onions, diced

3 cloves garlic, minced

1 teaspoon ground cumin

1 cup brown rice

Salt and freshly ground black pepper

• In a large saucepan, bring the lentils and water to a boil. Cook, covered, over medium heat for about 20 minutes, or until the lentils are tender. Drain the liquid into a 4-cup measuring cup and reserve. Set the pan with the lentils aside.

• In a heavy skillet, heat the oil over medium heat. Add the onions and sauté, stirring occasionally, for about 15 minutes, or until they are well browned. Add the garlic and cumin, and sauté for 30 seconds.

• Add enough water to the reserved liquid to make 3 cups total, and add it to the lentils in the pan. Bring to a boil. Add the rice, and return it to a boil.

• Add the onion mixture to the rice and lentils. Reduce heat. Cook over low heat, covered and without stirring, for about 35 minutes, or until the rice is done. Add salt and pepper to taste. Serve hot.

YIELD
6 servings

NUTRITION ANALYSIS PER SERVING
230 calories, 34.5 g carbohydrate, 6 g protein, 7.9 g fat, 5.3 g dietary fiber

Dandelion is rich in calcium, which is essential for the growth and strength of bones. It is rich in antioxidants like vitamin C and luteolin, which protect bones from age-related oxidant damage. Dandelion juice is a diuretic and may stimulate insulin production. Dandelion is also used as a vegetable; it's a good source of fiber. Dandelion greens are rich in vitamin C and are among the best vegetable sources of beta-carotene. They provide potassium, iron, calcium, magnesium, phosphorus, and the B vitamins thiamine and riboflavin.

NUTRITIONAL COMPOSITION
One-half cup of raw dandelion greens provides 45 calories, 9 g carbohydrate, 2.7 g protein, 0.49 g fat, 3.5 g dietary fiber, 4931 IU vitamin A, 35 mg vitamin C, 4.8 mg vitamin E, 273.7 mcg vitamin K, 27 mcg folic acid, 187 mg calcium, 2959 mcg beta-carotene, 0.17 mg copper, 3.1 mg iron, 36 mg magnesium, 66 mg phosphorus, 397 mg potassium, and 76 mg sodium.

DANDELION CAVEATS

Though dandelion is generally safe and gentle, some people may have an allergic reaction to the milky latex in the stem and leaves. Dandelion root should not be taken with pharmaceutical diuretics or drugs that have a diuretic action. People who are taking medications for diabetes should use dandelion root with caution, as it may intensify the effect of those drugs in lowering blood sugar. Individuals with allergies to daisies may wish to stay away from dandelion. The greens are also a source of 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.

Dandelion greens are often available in open markets and health food stores. Choose brightly colored, tender-crisp leaves. If you want to gather your own, the best time is in early spring, before the flowers bloom.

Store dandelion leaves in the refrigerator, unwashed and wrapped in damp paper towels in a plastic bag. They can be kept fresh in the refrigerator for three to five days.

Young dandelion leaves make an excellent spring salad, and the young roots are delicious when cooked. Peel the roots and add them to boiling water with a pinch of baking soda. Pour off the water, cover with fresh water, and boil again. Drain, and season with salt, pepper, and butter.

Livit Recipe

1 tablespoon olive oil

2 pounds dandelion greens, trimmed, washed, and chopped (about 6 cups)