The 200 SuperFoods That Will Save Your Life (55 page)

• Heat the oil in a medium saucepan. Add the onion and garlic, and sauté for about 3 minutes. Stir in the flour and paprika, and cook for 1 minute. Add the reserved liquid from the canned tomatoes, and stir until the mixture is slightly thickened. Add the tomatoes and green beans. Cook over medium heat, stirring well, for about 2 minutes, or until the beans are tender. Serve.

•
VARIATION
Frozen green beans can also be used.

YIELD
4 servings

NUTRITION ANALYSIS PER SERVING
94.6 calories, 15.3 g carbohydrate, 3.5 g protein, 2.4 g fat, 5.2 g dietary fiber

Historically, ginger has a long tradition of being very effective in alleviating symptoms of stomach discomfort. In herbal medicine, ginger is regarded as an excellent carminative (a substance that helps eliminate intestinal gas) and intestinal spasmolytic (a substance that relaxes and soothes the intestinal tract). Modern scientific research has revealed that ginger possesses numerous therapeutic properties, including antioxidant effects, an ability to inhibit the formation of inflammatory compounds, and direct anti-inflammatory effects. The possibility that gingerol, the main active component in ginger and the one responsible for its distinctive flavor, may inhibit the growth of human colorectal cancer cells was suggested in research presented at a major meeting of cancer experts in 2003.

NUTRITIONAL COMPOSITION
One-fourth cup of fresh ginger slices provides 17 calories, 3.6 g carbohydrate, 0.4 g protein, 0.2 g fat, 0.5 g dietary fiber, 3 mcg folic acid, 100 mg potassium, 3 mg sodium, 6 mg phosphorus, 4 mg calcium, and 10 mg magnesium.

Choose fresh ginger over the dried form of the spice whenever possible, since it is not only superior in flavor but also contains higher levels of gingerol and ginger's active protease (its anti-inflammatory compound). Fresh ginger root is sold in the produce section of markets. Choose firm ginger root that is smooth and free of mold. Ginger is generally available in two forms, either young or mature. Mature ginger, the more widely available type, has a tough skin that requires peeling. Young ginger, usually only available in Asian markets, does not need to be peeled. As with other dried spices, when purchasing dried ginger, try to select organically grown ginger that is less likely to have been irradiated.

Fresh ginger can be stored in the refrigerator for up to three weeks if it is left unpeeled. Store unpeeled ginger in the freezer for up to six months. Keep ground ginger in a tightly sealed glass container in a cool, dark, dry place. If stored in the refrigerator, it will last about a year.

Ginger is also available in several other forms, including crystallized, candied, and even pickled ginger.

Livit Recipe

6 medium peaches

3 cups water

2 teaspoons cinnamon

1 piece ginger, 3 inches long, cut into large slices

1 teaspoon ground cloves

¼ cup honey

Pinch of salt

¼ cup fresh ginger juice

• Bring a large pot of water to a boil. Submerge peaches, whole, in the boiling water for 2 minutes, or until soft. Drain water. Allow the peaches to cool enough to be handled, then remove the skin and pit, and chop into ½-inch pieces.

• Put 3 cups of water into a medium saucepan. Add the chopped peaches, cinnamon, ginger, cloves, honey, and salt. Bring to a boil over high heat. Reduce heat. Simmer for 10 minutes, stirring occasionally. Turn off heat, cover, and let steep for 15 minutes. Remove the slices of ginger.

• Pour the rest of the peach mixture into a blender jar, adding ginger juice to taste. Process until smooth. Pour the mixture into a large container and refrigerate for at least 2 hours, until completely chilled. Serve cold.

YIELD
6 servings

NUTRITION ANALYSIS PER SERVING
97.6 calories, 24.1 g carbohydrate, 0.9 g protein, 0.2 g fat, 2.6 g dietary fiber

Green tea is light in color because of incomplete fermentation of the leaf. White tea is tea whose leaves are picked before they open fully, when the buds are still covered with fine, white hairs. That, of course, is why it's called “white” tea. Green tea and white tea come from the same plant, the tea plant
Camellia sinensis.
The main difference between the two types of tea is that the white tea leaves are harvested at a
younger age than the green tea leaves. They both undergo very little processing, though white tea is the least processed of any tea. Green tea is only partly fermented, and white tea is not fermented at all. By contrast, black tea is fully fermented. Because they are so gently treated, green tea and white tea retain higher amounts of their beneficial antioxidants.

Studies have shown that white tea has a concentration of antioxidants that is three times higher than that of green tea. White tea contains less caffeine than green tea, about 15 milligrams per serving compared to 20 milligrams per serving for green tea. If caffeine tends to make you jittery, white tea may be the better choice. White tea has the highest antioxidant content of any tea, which for many is the main reason for drinking it. As a comparison, one cup of white tea contains approximately twelve times as many antioxidants as fresh orange juice. Active ingredients of green tea and white tea, including catechin, theanine, and saponin, work to scavenge active oxygen species in the blood, helping protect the body from harmful microorganisms.

NUTRITIONAL COMPOSITION
One fusion green and white tea bag provides 0 calories, 0 g carbohydrate, 0 g protein, 0 g fat, and 0 g dietary fiber.

Fresh tea has a green luster and a tight shape, with a natural aroma like orchid or jasmine. Its tea liquor is emerald green or golden, with a hint of bitterness and a lasting sweet aftertaste.

Keep fresh tea in a cool, dry place.

Livit Recipe

1½ cups frozen fruit (raspberries, strawberries, blueberries, blackberries)

1 banana, peeled, frozen, and cut into chunks

¾ cup nonfat milk
OR
soy milk
OR
plain yogurt

½ cup brewed white tea

½ cup pomegranate juice

• Put frozen fruit, banana, milk, tea, and pomegranate juice into a blender jar. Cover and blend until smooth. Serve immediately.

YIELD
2 servings

NUTRITION ANALYSIS PER SERVING
174.5 calories, 40 g carbohydrate, 4.7 g protein, 0.9 g fat, 5.1 g dietary fiber

Horseradish is a member of the Brassica family, like broccoli and Brussels sprouts. Like other Brassica, horseradish contains significant amounts of glucosinolates—compounds that have been shown to increase the liver's ability to detoxify carcinogens and that may suppress the growth of cancerous tumors. But horseradish is especially rich in these compounds, providing ten times as many of them as broccoli does.

Horseradish is also said to aid digestion and contains compounds known to fight pathogens in food, such as Listeria, E. coli and Staphylococcus aureus.

NUTRITIONAL COMPOSITION
One tablespoon of prepared horseradish provides 6 calories, 1.4 g carbohydrate, 0.2 g protein, 0 g fat, 0.5 g dietary fiber, 44 mg potassium, 14 mg sodium, 5 mg phosphorus, and 9 mg calcium.

Fresh horseradish root is available year-round in most markets, but its prime season is in the spring. The roots are usually sold in two-inch long sections (although the whole root can be 20 inches long), measuring one to two inches in diameter. Choose firm roots that have no mold and no soft or green spots. Avoid older roots that look shriveled and dry—and those that may even have begun to sprout. The freshest horseradish is white inside, though you may have to brush the dirt off the end of a section to be able to tell!

To store horseradish root, wash it, pat dry, and put it in a plastic zipper bag in the refrigerator. It will keep for several months. Prepared horseradish also needs to be well-sealed and kept cold.

Bottled prepared horseradish is readily available in the refrigerated condiment section of grocery stores. Prepared horseradish is preserved in vinegar and salt. A red variety of horseradish gets its color from beet juice. Dried horseradish that must be reconstituted with water or other liquid before using is also available in many markets.

Livit Recipe

4 large potatoes (Idaho or russet),

peeled and halved

cup low-sodium vegetable broth

2 cups chopped, organic fresh spinach

2 tablespoons prepared horseradish

1 tablespoon Dijon mustard

Salt and freshly ground black pepper

• In a large pot of water, bring the potatoes to a boil over high heat. Reduce heat, and simmer until the potatoes are tender, about 30 minutes (depending on the size of the potatoes). Drain. Transfer the potatoes to a large bowl.

• In the same pot, bring the broth to a boil. Reduce heat, allowing it to simmer.

• Mash the potatoes with a fork. Slowly add broth to the potatoes until they reach the desired consistency.

• Steam the spinach for 2 minutes, then drain it well. Add the spinach to the mashed potatoes. Fold in the horseradish and mustard. Add salt and pepper to taste. Serve.

YIELD
4 servings

NUTRITION ANALYSIS PER SERVING
297.4 calories, 66.4 g carbohydrate, 8 g protein, 0.4 g fat, 8.9 g dietary fiber

Marjoram is an herb with aromatic leaves. The flavonoids in marjoram have sedation qualities that help relieve insomnia, tension headaches, and migraines. They may promote a healthy heart and healthy arteries by preventing cholesterol buildup and improving blood circulation. It is also thought that they help individuals with Alzheimer's disease.

Marjoram has anti-inflammatory properties that can be beneficial for both internal and external use. It alleviates aches and pains and, when used externally, aids in the reduction of toothaches, muscular pain, bruises, arthritis, sprains, and stiff joints. Used internally, it eases severe stomach cramps, spasms, and painful menstruation.

NUTRITIONAL COMPOSITION
One teaspoon of dried marjoram provides 3 calories, 0.6 g carbohydrate, 0.1 g protein, 0.1 g fat, 0.4 g dietary fiber, 81 IU vitamin A, 1 mg vitamin C, 3 mcg folic acid, 15 mg potassium, 1 mg sodium, 3 mg phosphorus, 20 mg calcium, and 3 mg magnesium.

Marjoram is considered to be one of the rare herbs whose flavor intensifies when dried. When choosing a dried herb like marjoram, the best test is smell—the fragrance should be strong. If you're buying it in a sealed container where you can't get a whiff, the next best test is color—the herb should still be green, not gray or beige. Although herbs are usually sold in clear bags or bottles, it's important to keep them away from light, so consider transferring your marjoram to a dark, tightly sealed container.

Marjoram is excellent in stuffing for chicken and turkey or as an attractive garnish for bean and pea soups. It enhances the flavor of carrot and squash when cooked with them. It is also used in homemade sausages and meats that are to be cured or smoked. Its soothing herbal flavor can be enjoyed as a tea by pouring water over a few sprigs of marjoram.

Livit Recipe

2 tablespoons olive oil

4 chicken thighs

1 teaspoon seasoned salt

1 large onion, halved and sliced

1 teaspoon marjoram leaves

• In a large nonstick skillet, heat the oil over medium-high heat. Sprinkle the chicken thighs with seasoned salt, and place them in the skillet, skin side down. Cover, and cook for 5 minutes.

• Turn the chicken pieces. Add the onion, and sprinkle marjoram over the top. Cover, and cook over medium heat for an additional 15 to 20 minutes, or until the onion is soft and the internal juices of the chicken run clear. Serve immediately.

•
NOTE
For a balanced meal, serve with steamed broccoli and roasted potatoes with the skin on.

YIELD
4 servings

NUTRITION ANALYSIS PER SERVING
156.4 calories, 3.3 g carbohydrate, 14 g protein, 9.5 g fat, 0.7 g dietary fiber

Mint is a powerful antioxidant that contains many vitamins and minerals. This fresh herb is rich in vitamins A, C, and B
₁₂
, thiamine, folic acid, and riboflavin, as well as the minerals manganese, copper, potassium, iron, calcium, zinc, phosphorus, fluoride, and selenium.