The 200 SuperFoods That Will Save Your Life (56 page)

Mint has been used for centuries to aid digestion and relieve indigestion. The chemical compound menthol, derived from peppermint oil, is well known for its therapeutic effect on the chest and respiratory system. It has also shown potential to inhibit the formation of cancerous cells and the growth of bacteria and fungus.

Peppermint oil is rich in monoterpene perillyl alcohol, which has shown potential against pancreatic, mammary, and liver tumors in animals.

NUTRITIONAL COMPOSITION
Two tablespoons of fresh spearmint provides 4.9 calories, 0.9 g carbohydrate, 0.4 g protein, 0.1 g fat, 0.8 g dietary fiber, 456 IU vitamin A, 11.8 mcg folic acid, 7.1 mg magnesium, 6.8 mg phosphorus, 51.5 mg potassium, and 3.4 mg sodium.

COMPARING SPEARMINT AND PEPPERMINT

Peppermint's flavor comes from its menthol content. Spearmint's flavor is mostly due to carvone.

Spearmint's light, sweet taste is enjoyable, but it is peppermint with its menthol that has played a role in traditional medicines.

Peppermint's menthol is a mild anesthetic and it appears to aid digestion. Spearmint contains no menthol and therefore has neither of those properties.

Peppermint oil is thought to ease tension headaches, altitude sickness, and congestion. Spearmint oil is of some use in repelling mosquitoes.

Whenever possible, choose fresh mint over the dried form of the herb. The leaves of fresh mint should look vibrant and be a rich green color. They should be free of dark spots and yellowing.

To store fresh mint leaves, carefully wrap them in a damp paper towel and place them inside a loosely closed plastic bag for storing in the refrigerator, where they will stay fresh for several days. Dried mint should be kept in a tightly sealed glass container in a cool, dark, dry place, where it will stay fresh for 9 to 12 months.

Add chopped mint leaves to scrambled eggs and omelets. Be sure to add the mint toward the end of cooking eggs, because too much heat can make the mint turn bitter. Fresh mint leaves are a great addition to salads and as garnish for cool drinks and fruit desserts. For added flavor in vegetable dishes, try adding fresh mint leaves to the water when potatoes, peas, carrots, corn, or green beans are boiling.

Livit Recipe

1 tablespoon safflower oil

2 whole cloves

2 slices fresh ginger root (1-inch diameter)

1 cinnamon stick

1 bay leaf

2½ cups water

1 cup brown rice

1 tablespoon finely chopped
fresh mint leaves

• Heat the oil in a medium saucepan over medium heat. Add the cloves, ginger, cinnamon, and bay leaf. Cook, stirring constantly, for 2 minutes. Add the water, and bring to a boil. Stir in the rice, and return to a boil. Once the water is boiling, reduce heat. Cover, and simmer gently for about 40 minutes, or until the liquid has been absorbed. Remove from heat.

• Stir in the mint, cover, and let stand for 5 minutes. Fluff the rice with a fork, and remove the cloves, ginger root, cinnamon stick, and bay leaf. Serve.

YIELD
4 servings

NUTRITION ANALYSIS PER SERVING
177 calories, 36 g carbohydrate, 5 g protein, 3 g fat, 3 g dietary fiber

Rosemary, a versatile and much-loved green herb, has recently shown potential against cancer and age-related skin damage. Caffeic acid and rosmarinic acid, which are potent antioxidant and anti-inflammatory agents, are believed to be the active elements.

These two natural acids appear to safeguard a protective protein called Hsp70, which itself reduces damage from stress and toxins. Rosemary extract may also inactivate toxins and help eliminate them from your liver before they can inflict any serious damage.

NUTRITIONAL COMPOSITION
One tablespoon of dried rosemary provides 10.8 calories, 2.1 g carbohydrate, 0.2 g protein, 0.5 g fat, 1.4 g dietary fiber, 102 IU vitamin A, 2 mg vitamin C, 10 mcg folic acid, 41.6 mg calcium, 1 mg iron, 7.1 mg magnesium, 2.3 mg phosphorus, 31 mg potassium, and 1.6 mg sodium.

ROSEMARY WARNING!

Pregnant women should not take rosemary extract. In addition, you should not take rosemary supplements if you suffer from high blood pressure or epilepsy.

Otherwise, the recommended dosage is two 400 mg rosemary capsules up to three times a day.

Whenever possible, choose fresh rosemary over the dried form. The sprigs of fresh rosemary should look vibrantly fresh and should be a deep sage green in color, free of yellow or dark spots.

Fresh rosemary should be stored in the refrigerator either in its original packaging or wrapped in a slightly damp paper towel. To freeze rosemary, 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 “rosemary” cubes to soups or stews. Dried rosemary should be kept in a tightly sealed container in a cool, dark, dry place, where it will keep fresh for about six months.

Livit Recipe

See Safe Handling of Poultry on page 211.

1 whole turkey (10 to 12 pounds)

6 to 8 garlic cloves, peeled

2 teaspoons dried rosemary, crumbled

1 teaspoon rubbed sage

2 large lemons, cut into quarters
Vegetable oil spray

• Preheat oven to 325°F.

• Set the turkey in a
V
-shaped rack in a roasting pan.

• Mince half of the garlic cloves.

• In a small bowl, mix the dried rosemary, minced garlic, and rubbed sage.

• Working gently with your fingers, separate the skin from the breast meat, and spread the herb and garlic mixture between the skin and the meat. This allows the flavors to permeate the meat while it is cooking, carried by the fat in the skin. Rub the remainder of the mixture on the drumsticks and wings.

• Place the whole garlic cloves and the lemon pieces inside the cavity of the turkey.

• Spray the outside of the turkey with vegetable oil spray.

• Roast the turkey uncovered for the first hour, then cover with foil, making sure to cover the tips of the wings, which tend to burn. Roast for another 2½ to 3½ hours, until a meat thermometer inserted in the breast reaches 185°F. Remove the turkey from the oven. Take the lemons and garlic out of the turkey cavity and discard them.

• Let the turkey stand in a warm place for about 30 minutes before carving.

•
NOTE
Avoid 102 calories and 7.87 grams of fat per serving by not eating the skin.

YIELD
10 servings

NUTRITION ANALYSIS PER SERVING
394 calories, 0 g carbohydrate, 64.7 g protein, 13 g fat, 0 g dietary fiber

Saffron crocus is a flowering plant that is usually used as a spice. However, it is also used in herbal supplements. Some of the compounds in saffron may have anti-cancer activity; others may stimulate the secretion of stomach acids and can stimulate the contraction of smooth muscles (such as the uterus). Compounds in saffron may also have some effect on lowering cholesterol and triglyceride levels.

NUTRITIONAL COMPOSITION
One teaspoon of saffron provides 3 calories, 0.7 g carbohydrate, 0.1 g protein, 0.1 g fat, 0 g dietary fiber, 5 IU vitamin A, 17 mg potassium, 3 mg phosphorus, and 3 mg magnesium.

Saffron is available in threads (whole stigmas) and ground. Your best bet is to go with saffron threads, because they retain their flavor longer and you can be more certain that you have purchased pure saffron.

If you cannot find saffron on your local market's spice shelves, try asking at the service desk. It is often hidden in the office to thwart would-be thieves.

Saffron threads should be crushed before using. Steep them in the cooking liquid before using. The longer you steep the saffron threads, the stronger the flavor and color. For ground saffron, lightly toast and grind the threads yourself. For maximum flavor, store saffron in an airtight container in a cool, dark place for up to six months. Saffron, like other herbs and spices, is sensitive to light, so wrap the packet in foil to protect it further. Saffron will not spoil, but it will gradually lose its flavor with age.

Livit Recipe

1 clove garlic, minced

2 leeks, both white and green parts, cleaned and thinly sliced (about 2 cups)

2 cups water plus 1 tablespoon water

1 teaspoon salt

1½ cups brown rice, rinsed and drained

½ pound button mushrooms, trimmed and cut into ½-inch slices

1 carrot, diced

1 teaspoon whole fennel seeds

¼ teaspoon saffron threads

½ teaspoon ground pepper

2 tablespoons minced fresh parsley, as garnish

• In a pressure cooker, cook the garlic and leeks in the 1 tablespoon of water for 2 to 3 minutes, stirring often.

• Heat the 2 cups of water to the boiling point. Add salt.

• Pour the boiling water into the pressure cooker. Add the brown rice, mushrooms, carrot, fennel seeds, saffron, and pepper. Cover, lock, and immediately bring to high pressure for 25 minutes. Remove from heat and cool for 10 minutes.

• Open the cooker, stir, and transfer the rice mixture to a serving bowl. Garnish with fresh parsley. Serve.

•
NOTE
Older pressure cookers may require 2¼ cups of water instead of 2 cups for the cooking process.

YIELD
6 servings

NUTRITION ANALYSIS PER SERVING
211.4 calories, 44.9 g carbohydrate, 5.6 g protein, 1.6 g fat, 3.2 g dietary fiber

Like rosemary, its sister herb in the mint (Labiatae) family, sage contains a variety of volatile oils; flavonoids, including apigenin, diosmetin, and luteolin; and phenolic acids, which act as anti-inflammatories. Sage has also shown potential to enhance memory.

NUTRITIONAL COMPOSITION
One teaspoon of ground sage provides 3 calories, 0.6 g carbohydrate, 0.1 g protein, 0.1 g fat, 0.4 g dietary fiber, 59 IU vitamin A, 3 mcg folic acid, 11 mg potassium, 17 mg calcium, and 4 mg magnesium.

Whenever possible, choose fresh sage over the dried form. The leaves of fresh sage should look fresh and be green-gray in color. They should be free of dark spots and yellowing.

To store fresh sage leaves, carefully wrap them in a damp paper towel and place them inside a loosely closed plastic bag for storing in the refrigerator, where the sage should keep fresh for several days. Dried sage should be kept in a tightly sealed glass container in a cool, dark, dry place, where it will keep fresh for about six months.

Livit Recipe

If you're growing fresh sage in your herb garden, this is a great way to use it.

4 medium potatoes, scrubbed

1 tablespoon olive oil

1 tablespoon ground sage

2 teaspoons paprika

Salt and pepper

• Preheat oven to 400°F.

• Bake potatoes for 40 to 60 minutes. Allow to cool enough to be handled, then cut into small chunks, leaving the skin on.

• In a large skillet, heat the oil over medium-high heat. Add the potatoes, and sprinkle with sage and paprika. Add salt and pepper to taste. Fry, turning the potatoes occasionally, for about 20 minutes, or until the edges of the potatoes are crisp.

•
NOTE
Potatoes go particularly well with sage, because they both have an earthy flavor.

YIELD
6 servings

NUTRITION ANALYSIS PER SERVING
132.3 calories, 25.4 g carbohydrate, 3 g protein, 2.5 g fat, 3.5 g dietary fiber

10
Beverages

Beverages are as important to your health as all of the SuperFoods taken together. Drink water throughout the day. Carry a water bottle with you wherever you go, and keep on sipping.

Make an effort to get your calories from food rather than drinks. To get some variety in your beverage selection without adding calories, add a wedge of lemon or lime to your water. Try sparkling waters with essence of flavor (and without artificial sweeteners) or unsweetened green, white, or herbal tea. Tea provides many more benefits than coffee in terms of antioxidants, increased immunity, and hydra-tion—so drink tea instead of coffee as much as possible.

Add hot cocoa (made with non-alkaline cocoa) to your drink repertoire for an added immune boost from the antioxidant properties of the flavonoid catechin. It's a great way to lower your blood pressure.

If you are drinking more than one cup of coffee a day to keep yourself awake, change your strategy: Focus on getting more sleep, including daily exercise, and eating small Livit balanced meals or snacks every three to four waking hours for sustained energy.