The 200 SuperFoods That Will Save Your Life (7 page)

2 tablespoons agave nectar
OR
honey

Extra-virgin olive oil

• Crush the pecans, walnuts, and peanuts by hand or in a food processor. Transfer to a large bowl. Add goji berries and chocolate nibs and mix well. Add agave nectar and stir well with a wooden spoon.

• Lightly oil a shallow baking pan or tray with olive oil. Using a rubber spatula, press the mixture into the pan. Refrigerate for one hour to set, then cut into squares.

YIELD
18 squares

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

Benefits

It may surprise many people, but grapefruit really can help with weight loss! In a small test involving 100 obese people, those who ate half a fresh grapefruit each day lost more weight than the control group that did not. It appears that the effect is partly due to grapefruit's ability to lower glucose levels. Eating grapefruit also appeared to help patients with metabolic syndrome, reducing their insulin resistance. Although these studies were small and more research needs to be done to determine why and how grapefruit works, the results could be significant for the treatment and prevention of type 2 diabetes.

Grapefruit is rich in flavonoids that are helpful in lowering the risk of cancer and cardiovascular disease. It is a good source of pectin (a soluble fiber that helps lower cholesterol) and vitamin C. Because it is not very sweet, it is a good fruit for those who wish to limit carbohydrate. Grapefruit seeds have also been shown to have an antibacterial effect.

As is often the case, the more brightly colored fruit tends to have more anti-oxidants and other life-saving compounds. That means that pink- and red-fleshed varieties of grapefruit pack more nutrient punch than white grapefruit, including the antioxidant lycopene, which may help prevent age-related blindness.

NUTRITIONAL COMPOSITION
One-half medium pink or red grapefruit provides 39 calories, 9.9 g carbohydrate, 0.8 g protein, 0.1 g fat, 1.4 g dietary fiber, 153 IU vitamin A, 42 mg vitamin C, 13 mcg folic acid, 171 mg potassium, 15 mg calcium, 10 mg phosphorus, and 10 mg magnesium.

GRAPEFRUIT AND MEDICATIONS

Grapefruit is known to interact with many medications. There are several drugs that are “potentiated” by taking them with grapefruit or grapefruit juice, meaning their effect is made stronger, and others whose effectiveness is reduced when taken with grapefruit. The categories of medications that may interact with grapefruit include antihistamines, antibiotics, benzodiazepines, calcium-channel blockers, cholesterol-lowering drugs, and immune system suppressants. If you are taking any of these medications, check with your doctor or pharmacist to see if you should avoid grapefruit.

Ironically, a grapefruit that looks the most perfect from the outside may not be the best one inside. Uneven color or marks on the skin don't tell us much about the fruit inside, and a perfect-looking skin is often one that is too thick for the best grapefruit taste. But do avoid grapefruit skins that are overly rough or wrinkled. With citrus fruit, the guideline that you should choose a fruit heavy for its size goes double for grapefruit. You want a juicy fruit, and lightweight grapefruit are often dry inside.

Grapefruit are grown in California, Texas, Florida, and Arizona, and although they are available nearly year-round, they are best in winter and early spring. They will keep in the refrigerator for two to three weeks, but they are juicier at room temperature, so you may want to keep them out if you'll be eating them within a few days or set them out for an hour before eating them.

Livit Recipe

1 large pink grapefruit

1 teaspoon non-hydrogenated margarine

1 teaspoon agave nectar
OR
brown sugar

1 teaspoon cinnamon

2 fresh cherries with pits removed

• Preheat oven to 350°F.

• Cut the grapefruit in half around the middle (not end to end). With a grapefruit knife or short paring knife, cut between the flesh and the shell around the circumference, then cut between the sections. Try not to pierce the skin. Place the grapefruit halves
on a baking sheet. Dot each grapefruit half with ½ teaspoon of margarine. Squirt agave nectar or sprinkle brown sugar over the tops. Sprinkle lightly with cinnamon.

• Bake for 5 minutes, then broil until the top is bubbly. Remove the grapefruit from the oven and place each half in an individual bowl. Garnish with a fresh cherry in the center.

•
NOTE
For a balanced breakfast, add a half cup of low-fat cottage cheese or a soft-boiled egg on the side.

YIELD
2 servings

NUTRITION ANALYSIS PER SERVING
68.6 calories, 15.2 g carbohydrate, 0.7 g protein, 1.3 g fat, 2.1 g dietary fiber

Grapes and their juice are a source of resveratrol, a polyphenol antioxidant that is thought to be one of the health-promoting elements in red wine. Resveratrol appears to be involved in reducing the risk or slowing the development of cancer, heart disease, degenerative nerve disease, viral infections, and Alzheimer's disease. It also shows potential in treating bronchial asthma and helping to prevent type 2 diabetes. Resveratrol is most highly concentrated in the skin of grapes.

Grapes also contain antioxidant anthocyanins and catechins, and some varieties also provide ellagic acid, myricetin, quercetin, kaempferol, and other phyto-chemicals and phenolics. They are a moderately good source of vitamin C and potassium, and they contain small amounts of a wide variety of minerals.

NUTRITIONAL COMPOSITION
One cup of raw grapes provides 58 calories, 15.8 g carbohydrate, 0.6 g protein, 0.3 g fat, 0.9 g dietary fiber, 92 IU vitamin A, 4 mg vitamin C, 4 mcg folic acid, 2 mg sodium, 176 mg potassium, 13 mg calcium, 9 mg phosphorus, and 5 mg magnesium.

Grapes should be plump, slightly firm, and unwrinkled. Don't buy grapes that are leaking juice or that fall off the stem. Choose organic grapes.

Grapes should always be kept in the refrigerator. Grapes, like other berries, should not be washed until you're ready to use them. Instead, wrap them in a paper towel and put them in a plastic bag. If you wash more grapes than you can eat, dry them thoroughly and store the leftovers in a plastic zipper bag.

Freeze some grapes for a great snack that will satisfy your sweet tooth and refresh your palate!

Livit Recipe

2 cups diced or shredded cooked chicken

½ cup organic seedless grapes, sliced in half

2 stalks celery, sliced or chopped

¼ cup chopped walnuts

¼ cup reduced-fat mayonnaise

Salt

• In a large bowl, combine the chicken, grapes, celery, and walnuts. Toss gently to distribute the ingredients. Stir in the mayonnaise, and add salt to taste.

YIELD
4 servings

NUTRITION ANALYSIS PER SERVING
270.5 calories, 6.3 g carbohydrate, 24.6 g protein, 17 g fat, 1 g dietary fiber

Grape juice is a significant source of resveratrol, a polyphenol antioxidant that is thought to be one of the health-promoting elements in red wine. Resveratrol appears to be involved in reducing the risk or slowing the development of cancer, heart disease, degenerative nerve disease, viral infections, and Alzheimer's disease. It also shows potential in treating bronchial asthma and helping prevent type 2 diabetes. Resveratrol is most highly concentrated in grape skins, which is why red wine has greater potential health benefits than white wine, for which the grape skins are less a part of the wine-making process.

Grapes and their juice also contain antioxidant anthocyanins and catechins, and some types also provide ellagic acid, myricetin, quercetin, kaempferol, and other phytochemicals and phenolics. They are a moderately good source of vitamin C and potassium, and they contain small amounts of a wide variety of minerals.

NUTRITIONAL COMPOSITION
One-half cup of grape juice provides 77 calories, 19 g carbohydrate, 0 g protein, 0 g fat, 0.3 g dietary fiber, 4 mg sodium, and 10 mg calcium.

DARK PURPLE GRAPE JUICE

Dark purple grape juice may inhibit the absorption of iron, according to a study published in 2002. It appears that some of the same phenolics that help improve health also bind to iron, preventing it from being absorbed. If further research bears out this finding, people at risk for iron-deficiency anemia may wish to avoid the purple varieties, and stick to white grape juice.

Choose organic grape juice. There is some evidence that organic, unsweetened grape juice provides more health benefits than conventional types.

For a larger beverage serving with less sugar, mix one-half cup of grape juice with water or sparkling water.

Livit Recipe

½ cup organic purple grape juice

½ cup 1% milk

¼ cup low-fat vanilla yogurt

3 tablespoons pasteurized liquid egg whites

Nutmeg, as garnish

1 cinnamon stick, as garnish

• Combine grape juice, milk, yogurt, and egg whites in a blender jar. Blend several seconds until smooth and frothy. Serve immediately, garnished with a dash of nutmeg and a cinnamon stick.

YIELD
1 serving

NUTRITION ANALYSIS PER SERVING
232.2 calories, 35.2 g carbohydrate, 21.4 g protein, 2 g fat, 0 g dietary fiber

Honeydew melon, like cantaloupe, is a variety of muskmelon. Honeydews are in the
Inodorus
group, named for the sweet smell of these melons. Typically, honeydews have a pale green flesh, though some newer hybrid types have orange flesh and these may have more carotenes. Honeydews are a good of vitamin C, potassium, copper, and B vitamins (including thiamine, niacin, B
₆
, and pantothenic acid). The water and potassium present in honeydews help maintain healthy blood pressure and hydration.

NUTRITIONAL COMPOSITION
One cup of cubed raw honeydew melon provides 60 calories, 15.6 g carbohydrate, 0.8 g protein, 0.2 g fat, 1 g dietary fiber, 68 IU vitamin A, 42 mg vitamin C, 10 mcg folic acid, 461 mg potassium, 17 mg sodium, 10 mg calcium, 17 mg phosphorus, and 12 mg magnesium.

Honeydew melons should have a smooth, green rind that seems slightly waxy. You can test for ripeness by pressing the ends—if they have some give, the melon is probably ripe. A honeydew will continue to ripen at room temperature. Store it in the refrigerator when it is ripe enough. Cut melon will keep three or four days in the refrigerator if it is tightly covered.

Livit Recipe

½ cup low-fat cottage cheese

1 cup honeydew melon cubes

• Put cottage cheese in a small bowl. Top with cubes of honeydew melon.

•
VARIATION
For a vegan option, have a cup of honeydew mixed with a ½ cup of plain soy yogurt.

YIELD
1 serving

NUTRITION ANALYSIS PER SERVING
142.6 calories, 18.5 g carbohydrate, 14.9 g protein, 1.4 g fat, 1.4 g dietary fiber

Before being popularized by New Zealand growers in the 1950s, the kiwifruit was known as the Chinese gooseberry. It is rich in potassium (with almost as much potassium as a banana) and vitamin C (with more of this vitamin than an orange). A good source of beta-carotene, vitamins A and E, the kiwifruit also provides magnesium, copper, phosphorus, carotenoids, and polyphenols. Kiwifruit may be a natural blood thinner: One study found that eating two or three kiwifruit per day had about the same effect as aspirin therapy for reducing the risk of clots and lowering the amount of fat in the blood.

NUTRITIONAL COMPOSITION
One medium raw kiwifruit provides 46 calories, 11.3 g carbohydrate, 0.8 g protein, 0.3 g fat, 2.6 g dietary fiber, 133 IU vitamin A, 74 mg vitamin C, 29 mcg folic acid, 252 mg potassium, 4 mg sodium, 20 mg calcium, 30 mg phosphorus, and 23 mg magnesium.

KIWIFRUIT

Kiwifruit is one of the few foods with high enough levels of oxalates that over-consumption can cause problems for those with kidney disease, gout, or rheumatoid arthritis. It also contains an enzyme called actinidin, which dissolves proteins and can cause allergic reactions in people with allergies to latex, papaya, or pineapple. This same enzyme means that kiwis don't work well in either dairy or gelatin dishes, as it will begin to dissolve the proteins. However, this property does make the fruit a natural meat tenderizer—great in marinades.

Most kiwis are imported, so you won't find them at your local farmer's market. Kiwis should not be overly soft or have bruises or damp spots. Ripe kiwifruit will yield slightly to pressure and seem smooth (under the furry skin).

Livit Recipe

Kiwi's natural meat-tenderizing enzyme makes this sauce a great marinade for meat. It can also add zest to steamed vegetables or salad.

3 kiwifruit (about ½ pound), peeled and cut into chunks

2 tablespoons apple cider vinegar

2 tablespoons apple juice

1 tablespoon extra-virgin olive oil

1 tablespoon water

1 teaspoon agave nectar