The 200 SuperFoods That Will Save Your Life (33 page)

Bringing It Home

You'll feel satisfied longer if you choose crackers that have 3 or more grams of dietary fiber per serving. That will also help you avoid eating an entire box of crackers in one sitting! All multi-grain and whole wheat crackers are not created equal. Some have less than 1 gram of fiber, so always check the fiber content to be sure that you'll really be satisfied and sustained by what you eat.

Livit Recipe

8 multi-grain and flaxseed water crackers

2 ounces soft goat cheese

½ cup fresh blueberries
OR
strawberries
OR
raspberries

• Spread each cracker with soft goat cheese. Top each cracker with 1 tablespoon of berries.

•
VARIATION
Frozen berries may also be used; thaw and drain them ahead of assembly.

YIELD
2 servings

NUTRITION ANALYSIS PER SERVING
155.7 calories, 17 g carbohydrate, 6.4 g protein, 7.2 g fat, 2 g dietary fiber

Benefits

Oats, oat bran, and oatmeal are famous for providing soluble fiber, which has been shown to help lower cholesterol levels, thus lowering the risk of heart disease. Although oats are not the only source of soluble fiber, they are an excellent source and a familiar, easily available food.

Studies have found that eating 3 grams of soluble oat fiber per day can help some people with high cholesterol lower their cholesterol levels by 8 to 23 percent. Since it's estimated that each 1 percent drop in serum cholesterol translates to a 2 percent decrease in the risk of developing heart disease, oats have become a part of many health programs.

Oats are known for their external soothing properties, so perhaps it's not surprising that they also provide some special antioxidants. Avenanthramides help prevent free radicals from damaging LDL cholesterol, helping to reduce the risk of cardiovascular disease. Like many other whole grains, oats are a good source of magnesium, a mineral involved in many of the reactions vital to human metabolism.

Beta-glucan is a component of the soluble fiber in oats that is also found in some seaweeds, mushrooms, and brewer's yeast. Beta-glucan is believed to help fight bacterial infections. Patients with type 2 diabetes who were given foods rich in beta-glucans experienced much lower rises in blood sugar than those who were given white rice or white bread.

Most of the special nutritional benefits of oats are concentrated in the bran. Oat bran cereal can be an efficient way to maximize those benefits. Oat bran provides about 50 percent more fiber—both soluble and insoluble—than quick oats, and it contains more protein.

NUTRITIONAL COMPOSITION
One-half cup of cooked oat bran provides 44 calories, 12.6 g carbohydrate, 3.5 g protein, 0.9 g fat, 6 g dietary fiber, 7 mcg folic acid, 101 mg potassium, 131 mg phosphorus, 11 mg calcium, 44 mg magnesium, and 1.06 mg manganese.

Bringing It Home

Oat bran, being higher in fat than rolled oats, is more susceptible to rancidity. When buying oat bran, only buy what you need for the short term, and make sure that it is fresh and has no perceptible rancid smell. All oat products should be stored away from heat, light, and moisture. Rolled and steel-cut oats will keep about two months. When buying instant oatmeal, take a careful look at the ingredients, because many are packed with salt and sugar.

Eat oat bran as a hot cereal or add it to baked goods to increase your intake of soluble fiber.

Livit Recipe

1 cup non-hydrogenated margarine

1 cup firmly packed brown sugar

½ cup granulated sugar

1 egg

3 tablespoons egg substitute

1 teaspoon vanilla extract

1½ cups all-purpose flour

1 teaspoon baking soda

1 teaspoon cinnamon

½ teaspoon salt, optional

3 cups uncooked rolled oats

1 cup raisins

• Preheat oven to 350°F.

• In a large bowl, beat together the margarine and sugars until creamy. Add egg, egg substitute, and vanilla. Beat well.

• In a separate bowl, stir together the flour, baking soda, cinnamon, and salt, if using.

Add the flour mixture to the sugar and eggs, and mix thoroughly. Stir in the oats and raisins. Mix well.

• Drop by rounded tablespoonfuls onto an ungreased cookie sheet.

• Bake for 10 to 12 minutes, or until golden brown.

• Allow the cookies to cool for 1 minute on the cookie sheet before removing them to a serving plate.

•
VARIATION
For bar cookies, spread the batter into an ungreased 13” × 9” baking pan. Bake for 30 to 35 minutes. Allow to cool slightly and cut into bars.

YIELD
5 dozen cookies

NUTRITION ANALYSIS PER SERVING
80.4 calories, 12.4 g carbohydrate, 1.2 g protein, 3 g fat, 0.6 g dietary fiber

Benefits

Popcorn has a secret identity. Loaded with butter and salt, it's a heart attack waiting to happen, but treated properly, popcorn is a great high-fiber snack.

NUTRITIONAL COMPOSITION
Three and one-half cups of plain, air-popped popcorn provide 107 calories, 21.8 g carbohydrate, 3.4 g protein, 1.2 g fat, 4.2 g dietary fiber, 55 IU vitamin A, 6 mcg folic acid, 84 mg potassium, 1 mg sodium, 84 mg phosphorus, 3 mg calcium, and 37 mg magnesium.

Bringing It Home

Plain, raw popcorn kernels are the best bargain and the best nutritional choice. It's wise to stay away from flavorings and additives. Look for popcorn with a one-word ingredient list: Popcorn. Health food stores carry organic popcorn, and you can also find some exotic varieties—such as red or black popcorns—that are just more
fun. Since what makes popcorn pop is the moisture inside the kernels, it's important to store your popcorn in an airtight container so that it doesn't dry out. Don't refrigerate it. If you have an air popper, you can pop your corn without any additives at all.

Livit Recipe

3 tablespoons canola oil
OR
other oil with a high smoking point

cup high-quality popcorn kernels

2 tablespoons butter

Salt

• In a large saucepan, heat oil over medium-high heat. To test that the pan is hot enough, put 3 or 4 popcorn kernels into the oil, cover the pan, and wait for them to pop.

• Once the test kernels pop, add the rest of the popcorn to the oil. Cover the pan and remove it from the heat for 30 seconds. (This gets all the kernels ready to pop.) Return the pan to the heat. As the popping gets under way, gently shake the pan, continuously, so that the popped corn doesn't burn. When the popping slows down so that there are seconds between the pops, remove the pan from the heat, take off the lid, and pour the popcorn at once into a large bowl.

• Melt the butter and drizzle it over the popped corn. Add the salt last. Serve.

•
NOTE
Many cooks believe that adding salt to popcorn too soon results in tough corn.

•
VARIATION
For popcorn with more taste and less fat, reduce or eliminate the butter and add Spanish smoked paprika, nutritional yeast, cayenne pepper, chili powder, curry powder, or cumin—or your favorite combination of the above!

YIELD
4 servings

NUTRITION ANALYSIS PER SERVING
205 calories, 12.5 g carbohydrate, 2 g protein, 16.9 g fat, 2.4 g dietary fiber

Benefits

Spelt is a close relative of wheat and was widely cultivated in the Middle Ages, though over time it lost out to other wheats. When harvested, spelt has a tough hull on the grains that must be removed before it can be milled into flour.

Spelt provides potassium, phosphorus, magnesium, manganese, and the B vitamins niacin, thiamine, and riboflavin. As a close relative of wheat, its nutrition profile is much the same, though it appears to provide more niacin. Spelt also contains gluten, making it inappropriate for people with celiac disease or on gluten-free diets.

NUTRITIONAL COMPOSITION
One and one-half cups of cooked organic whole spelt pasta provide 190 calories, 40 g carbohydrate, 8 g protein, 1.5 g fat, 5 g dietary fiber, and 1.8 mg iron.

Bringing It Home

Spelt is available as whole grain, flour, pasta, bread, and sprouted grain bread. Like other whole grains, spelt should be kept away from light, heat, and moisture. The flour is more vulnerable to rancidity and loss of nutrients, so it should be stored in the refrigerator.

Livit Recipe

½ pound spelt pasta

1 tablespoon olive oil

¼ cup water

1 carrot, peeled and cut into 2-inch × ½-inch strips

1 medium zucchini, cut into ¼-inch slices

½ small eggplant, cut into ¼-inch slices

½ red onion, cut into ¼-inch slices

½ bell pepper, any color, seeded and cut into thin strips

¼ cup pasta sauce
OR
marinara sauce

2 or 3 cloves garlic, minced

½ teaspoon Italian seasoning
OR
herbes de Provence

Salt and pepper

1 pint cherry tomatoes, halved

Grated Parmesan cheese, optional

• Bring a large pot of water to a boil. Add the pasta, and cook according to the package directions until it is al dente. Try to time it so that the pasta will be ready very shortly after the vegetables are cooked.

• In a large skillet, heat the oil and water over medium heat. Add the carrot, zucchini, eggplant, onion, and pepper. Stir to coat them with oil and water. Cook the vegetables for about 10 minutes, stirring only occasionally, until they are just heated through and soft enough to eat. They should still be crisp and colorful. Turn off heat, but leave the pan on the burner.

• Add pasta sauce to the vegetables. Add another ¼ cup of water to thin the sauce, if necessary. Add garlic and Italian seasoning. Add salt and pepper to taste.

• When the pasta is al dente, drain it and add it directly to the skillet with the vegetables. Adjust the seasoning, if needed. Transfer to a serving bowl.

• Just before serving, gently stir in the cherry tomatoes. Sprinkle with Parmesan cheese, if using. Serve.

YIELD
6 servings

NUTRITION ANALYSIS PER SERVING
209 calories, 40.1 g carbohydrate, 7.9 g protein, 3.8 g fat, 6.1 g dietary fiber

Benefits

Also see SuperFood 111, Spelt and Spelt Pasta.

Spelt pretzels are another great high-fiber, easy snack. Pretzels are baked, so pretzels in general are a healthier snack than deep-fried chips. Spelt pretzels give you the additional benefits of whole grains.

NUTRITIONAL COMPOSITION
Eighteen spelt pretzels provide 110 calories, 21 g carbohydrate, 4 g protein, 1.5 g fat, 4 g dietary fiber, 240 mg sodium, and 0.36 mg iron.

Bringing It Home

If possible, find unsalted spelt pretzels. You should be able to find them at your local store or online. Because spelt is high in sodium, be sure to drink lots of water with spelt pretzels and other spelt products to help counteract the high sodium content.

Livit Recipe

¼ cup organic peanut butter

2 cups celery sticks

18 spelt pretzels

• Put the peanut butter in a small bowl in the center of a plate. Arrange the celery sticks and spelt pretzels around it.

•
NOTE
Although spelt pretzels are a quick snack on their own, you can make a more balanced snack by adding protein and a fruit or vegetable.

YIELD
2 servings

NUTRITION ANALYSIS PER SERVING
266 calories, 22.2 g carbohydrate, 10.6 g protein, 16.6 g fat, 4.5 g dietary fiber

Benefits

Eating sprouted grains is like eating a whole little plant—combining the nutrition of a grain with that of a green vegetable. Some breads made with sprouted grains also include sprouted legumes; some have no flour; some are made without yeast. Most sprouted grain breads are made with ingredients as unrefined as possible. Sprouted grain breads tend to have a low glycemic index and to be low in saturated fat.

The sprouted grains used most often for these breads are wheat, millet, and spelt. The breads that incorporate legumes use sprouted lentils and sprouted soybeans, making the bread a complete protein.