The 200 SuperFoods That Will Save Your Life (6 page)

Dried cranberries provide many of the same benefits as fresh ones, and at least one study suggests they could even be as effective as cranberry juice in preventing urinary tract infections!

NUTRITIONAL COMPOSITION
One-third cup of sweetened dried cranberries provides 120 calories, 29 g carbohydrate, 0.03 g protein, 0.5 g fat, and 2 g dietary fiber.

Bringing It Home

Because cranberries grow mainly in relatively cold climates where the growing season is short, they are available fresh only for a few months each year, in the autumn. Since they are only available fresh for a short time each year, cranberries have long been available in other forms, such as dried.

Dried cranberries are so tart that it may be impossible to find unsweetened ones—and hard to enjoy them if you find them! Do choose dried cranberries that are unsulfured. Add them to salads, or brighten up wild or brown rice with dried cranberries and slivered almonds or pine nuts.

Livit Recipe

See Safe Handling of Poultry on page 211.

4 skinless chicken breast halves, thighs, or drumsticks

¾ cup orange juice

1 teaspoon paprika

1 teaspoon garlic powder

1 teaspoon onion powder

½ teaspoon lemon pepper

¼ cup dried cranberries

• Preheat oven to 350°F.

• Rinse each piece of chicken well and pat dry with a paper towel. Place the chicken in a 9” × 13” glass casserole dish. Pour ½ cup of the orange juice over the chicken.

• In a small prep bowl, mix together the paprika, garlic powder, onion powder, and lemon pepper. Sprinkle about three quarters of the seasoning mixture evenly over the chicken pieces. Sprinkle the cranberries over the top.

• Cook the chicken for 45 minutes to an hour, until it is cooked through. Turn the chicken pieces, and sprinkle with the remaining seasoning mixture. Add the remaining ¼ cup of orange juice to the pan. Return the chicken to the oven, and cook for another 15 minutes.

•
NOTE
This dish freezes well. Wrap individual chicken pieces in foil to freeze. To use, thaw them overnight in the refrigerator and reheat.

YIELD
4 servings

NUTRITION ANALYSIS PER SERVING
174 calories, 11 g carbohydrate, 27.6 g protein, 1.7 g fat, 0.5 g dietary fiber

Archaeologists have found evidence that date palm trees were being cultivated in eastern Arabia as long as 8,000 years ago. Such a long agricultural history has allowed many varieties of dates to be developed, in three main types: soft, semi-dry, and dry. All three types are relatively low in water content. However, dates that have been allowed to ripen and dry on the tree lose most of the vitamin C that is present in fresh dates that are harvested before drying. Although dates are grown throughout the Middle East and are a major export of Iraq, they are also grown in California and Arizona—primarily the medjool, which is a soft date, and the deglet noor, a semi-dry.

Dates are very sweet, with one 24-gram medjool date providing 66 calories and almost 16 grams of sugar. The smaller deglet noor, at 7 grams, is still more than half sugar by weight.

A 2008 summary of research on dates showed that they are a significant source of ten minerals, including selenium, copper, potassium, and magnesium—and that 100 grams of dates would provide over 15 percent of the recommended daily allowance for them. The review also found that dates are a good source of antioxidants, primarily carotenoids and phenolics. In addition to the four minerals listed above, dates contain boron, calcium, cobalt, fluoride, iron, phosphorus, sodium, and zinc, as well as 23 types of amino acids, which is unusual for a fruit. Unfortunately, many of the dates' proteins are in the seeds, not the flesh, so it may take new and creative uses of the seeds for dates to realize their role as an ideal food.

NUTRITIONAL COMPOSITION
Five dried dates with pits removed provide 114 calories, 30 g carbohydrate, 1 g protein, 0 g fat, 3 g dietary fiber, 21 IU vitamin A, 0.9 mg niacin, 5 mcg folic acid, 1 mg sodium, 270 mg potassium, 13 mg calcium, 16 mg phosphorus, and 14 mg magnesium.

Choose dates that have not been treated with sulfur dioxide. Rinse them well and pat dry before consuming or using them in a recipe. They can be stored either at room temperature or in the refrigerator for longer life.

Livit Recipe

2 cups dates, chopped and pitted

1 cup orange juice

1 teaspoon orange zest

2 cups old-fashioned rolled oats

½ cup whole wheat flour

½ cup wheat germ

1 teaspoon cinnamon

1 teaspoon baking powder

¼ teaspoon baking soda

½ teaspoon salt

½ cup honey

½ cup safflower oil or other light oil

• In a saucepan, combine the dates with the orange juice and zest. Bring to a simmer over medium heat and cook, stirring occasionally, until the dates are very soft. Remove from heat and set aside to cool.

• Preheat oven to 350°F.

• In a large bowl, combine oats, flour, wheat germ, cinnamon, baking powder, baking soda, and salt.

• In a smaller bowl, combine the honey and oil. Strain the liquid from the cooked date mixture into the honey and oil, making sure to get as much liquid from the dates as possible. Combine thoroughly.

• In a separate bowl, mash the dates until smooth.

• Add the liquids to the dry ingredients, mixing thoroughly. Press two thirds of the oat and honey dough into a 9” × 9” cake pan. Spread the mashed date filling over it. Gently pat the remaining oat and honey mixture evenly on top. Bake for 30 to 35 minutes, until lightly browned.

•
NOTE
Use prepared orange zest or see Add Zest! on page 34.

YIELD
24 bars

NUTRITION ANALYSIS PER SERVING
150 calories, 25.6 g carbohydrate, 2.2 g protein, 5.4 g fat, 2.5 g dietary fiber

Figs have been part of the human diet for at least 10,000 years and are now grown throughout the Mediterranean, as well as in California, Oregon, Texas, and Washington State. Figs are a good source of fiber and are high in protein, for a fruit. They are also among the best plant sources of calcium. A fig supplies 16 percent of the recommended daily intake for iron, 18 percent for magnesium, and 14 percent for potassium, which benefits your heart and other organs by keeping your blood pressure and hydration in balance. Fig leaves have been found to have some potential in controlling diabetes.

NUTRITIONAL COMPOSITION (RAW FIG)
One medium raw fig provides 37 calories, 9.6 g carbohydrate, 0.38 g protein, 0.15 g fat, 1.6 g dietary fiber, 71 IU vitamin A, 1 mg vitamin C, 3 mcg folic acid, 116 mg potassium, 18 mg calcium, 9 mg magnesium, 7 mg phosphorus, and 0.18 mg iron.

NUTRITIONAL COMPOSITION (DRIED FIG)
One dried fig provides 21 calories, 5.47 g carbohydrate, 0.28 g protein, 0.08 g fat, and 0.8 g dietary fiber.

Fresh figs, though a marvelous treat, are among the most perishable of fruits. Don't plan to store them for more than a day or two, and they should be kept in the refrigerator during that time. Buy figs that are smooth and firm and that have a sweet (not sour) smell. Dried figs will keep for several months if stored in the refrigerator or in a cool, dark place. Wrap them tightly to keep them from drying out.

Livit Recipe

3 sweet potatoes

4 cups water

8 ounces wild rice (about 1¼ cups), rinsed

1 teaspoon salt, if desired

1 tablespoon safflower oil
OR
non-hydrogenated margarine

5 cloves garlic, minced

16 ounces (1 pint) fresh black mission figs, chopped into ½-inch pieces

Salt and freshly ground black pepper

• Since the sweet potatoes and rice both take about an hour to cook, you will want to prepare those two ingredients and get them started, then prepare the rest of the ingredients.

• Rinse the sweet potatoes, stab the skins several times with a fork, and wrap each separately in foil. Bake for 45 minutes to an hour, until tender.

• In a heavy saucepan with a tightly fitting lid, bring 4 cups of water to a boil, with salt added if desired. When the water has come to a boil, add the wild rice. Bring the water back to a boil, stir, and then reduce heat until the rice is just simmering. Cover, and cook for 50 minutes to an hour, until the kernels begin to open. When the rice is done, drain off any extra water and set the rice aside.

• Preheat oven to 375°F.

• Once the sweet potatoes are tender, unwrap them and let them cool until they are just cool enough to handle. Peel and chop into ½-inch chunks. Set aside.

• Lightly oil a frying pan, using a paper towel to distribute about a tablespoon of oil on the inside of the pan, so the surface is just shiny. Add the garlic and cook over medium heat, stirring often, until it is browned and crispy. Remove from heat.

• In a large bowl, toss the chunks of sweet potato, rice, garlic, and figs together gently. Add salt and pepper to taste.

•
NOTES
This recipe can be prepared partially in advance by cooking the rice and sweet potatoes ahead, then either keeping them warm or reheating them in the oven at a later time. To maintain the unique textures of the garlic and the figs, wait until just before serving to crisp the garlic, and then add the crisped garlic and the figs. For a balanced meal, serve with a protein source such as chicken, turkey, stir-fried tofu, or fish and some steamed vegetables.

YIELD
6 servings

NUTRITION ANALYSIS PER SERVING
301.7 calories, 63 g carbohydrate, 7.5 g protein, 2.6 g fat, 6.9 g dietary fiber

Goji berries have gotten a lot of attention lately in the West, but they are a traditional food in Asia. The name “goji” is probably based on the Mandarin Chinese name for the plant, “gouqi.” Before the recent attention, the goji berry was known as the wolfberry. Goji berries are orangey-red, and one-half to one inch long.

Because of its long history of cultivation in Asia, traditional medicine has assigned many healing properties to the goji berry—it has been used to improve eyesight, circulation, sexual function, and fertility, and to promote long life. Most of these claims have not yet been tested scientifically, let alone proven. But what we do know about goji berries is that they are a good source of antioxidants and zeaxan-thin, a carotenoid compound that is found, like lutein, in the retina of the eye, and which may have a role in preventing age-related macular degeneration.

NUTRITIONAL COMPOSITION
One-third cup of goji berries provides 150 calories, 32 g carbohydrate, 5 g protein, 0 g fat, 1 g dietary fiber, 800 IU vitamin A, 6 mg vitamin C, 190 mg sodium, and 0.8 mg iron.

GOJI BERRIES

It appears that goji berries may interact with some medications, including warfarin (a blood thinner) and some diabetes and blood pressure medicines. Goji berries may also cause problems for people with some types of pollen allergies.

In the United States, goji berries are usually available dried and are increasingly available in products such as trail mix. The dried berries look like red raisins. Organic dried berries are available, and those are the best choice.

Goji extracts, powders, and juices are also popular, but they are often over-priced. Read the labels carefully on these, because some “goji berry” drinks contain only a small amount of goji juice mixed with other juices, and thus they may not justify the high price that is sometimes charged.

Both the berries and the leaves can be brewed into a tea. Most of the teas available in the United States mix goji berries with green tea and other herbs, so the goji acts more as a flavoring element. For the maximum goji effect, choose a tea that lists goji first among its ingredients.

Dried goji berries have a sweet and tart taste. Mix some into your morning oatmeal with cinnamon and a squirt of agave nectar, and add a tablespoon of shelled hemp seeds or low-fat plain yogurt for a balanced breakfast. Try a goji berry trail mix with a quarter cup of soy nuts or almonds for a snack that balances carbohydrate with protein. Fill a snack-size plastic zipper bag with a ¼-cup serving for a balanced on-the-go snack.

Livit Recipes

1 cup dried goji berries

½ cup raw chocolate nibs

1 cup raw pecans

1 cup raw walnuts

1 cup peanuts

• Combine the berries, chocolate nibs, pecans, walnuts, and peanuts. Stir them together so that the ingredients are well distributed.

• Store the mixture in an air-tight glass container. If you choose a container that can hold 5 to 5½ cups, you can mix your ingredients right in the jar by closing the lid and shaking!

•
NOTE
The peanuts provide a legume, balancing the other nuts for a more complete protein.

YIELD
18 servings (¼ cup each), or about 4½ cups

NUTRITION ANALYSIS PER SERVING
165.5 calories, 4.2 g carbohydrate, 4.4 g protein, 13.4 g fat, 2 g dietary fiber

The basis for this energy bar is the Goji Berry Trail Mix ingredients
.

1 cup raw pecans

1 cup raw walnuts

1 cup peanuts

1 cup dried goji berries

½ cup raw chocolate nibs