The 200 SuperFoods That Will Save Your Life (16 page)

Livit Recipe

1 pound frozen peas (about 3 cups)

2 tablespoons red wine vinegar

1 small shallot, diced (about 1 tablespoon)

1 teaspoon kosher salt

½ teaspoon black pepper, freshly ground

1 tablespoon extra-virgin olive oil

2 teaspoons finely minced fresh mint leaves

2 teaspoons finely minced fresh parsley

4 ounces Swiss cheese
OR
fresh mozzarella cheese, cut into ¼-inch cubes

• Prepare a large bowl of ice water for blanching the peas.

• In a steamer, steam the frozen peas for about 5 minutes, just until the iciness is gone. Remove from heat, drain, and plunge the peas into the ice water to stop the cooking process. (This technique is called blanching.) Drain the peas and set them aside.

• In a medium mixing bowl, whisk together the vinegar, shallots, salt, and pepper. While continuing to whisk the ingredients, slowly drizzle in the olive oil until the dressing is emulsified. Add the peas, mint, parsley, and cheese to the dressing in the bowl. Toss gently to distribute the ingredients evenly.

• Cover and refrigerate for 15 to 20 minutes to allow the flavors to blend before serving.

YIELD
6 servings

NUTRITION ANALYSIS PER SERVING
138 calories, 11.4 g carbohydrate, 9.2 g protein, 6.5 g fat, 3 g dietary fiber

Although long prized for their high protein and fiber content, kidney beans have gained new respect due to their high antioxidant content. In a study by the USDA, kidney beans showed nearly as much antioxidant capacity as wild blueberries.

Kidney beans are also a good source of folate, magnesium, iron, zinc, and molybdenum. Because they are high in fiber and protein, they help to stabilize blood sugar. Their panel of minerals, combined with the fiber, benefits the heart and circulation. And the potential value of antioxidants in preventing all kinds of age-related diseases, from heart disease to Alzheimer's, gives these beans a place on any list of SuperFoods.

NUTRITIONAL COMPOSITION
One-half cup of cooked kidney beans provides 112.5 calories, 20.2 g carbohydrate, 7.7 g protein, 0.45 g fat, 6.5 g dietary fiber, 114.5 mcg folic acid, 356.5 mg potassium, 2 mg sodium, 125.5 mg phosphorus, 25 mg calcium, 2.6 mg iron, 40 mg magnesium, 0.95 mg zinc, and 0.42 mg manganese.

Bringing It Home

Kidney beans are available both dried and canned, and they have a shelf life of about two years in either form. To make your own convenience food, cook them and freeze them in single portions: Remove as much moisture as you can, and be sure to use airtight containers—plastic zipper bags are ideal. Balance the beans with a grain for a complete protein. Add cooked kidney beans to a salad with a whole wheat roll on the side, and you have a balanced, lean, vegetarian meal.

Livit Recipe

½ cup brown rice

1½ cups water

Canola oil

1 medium onion, diced

2 cloves garlic, minced

1 to 2 teaspoons chili powder

1 teaspoon ground cumin

¼ teaspoon salt

1 can (15 ounces) red kidney beans, rinsed and drained

1 cup (4 ounces) shredded cheddar cheese

¾ cup nonfat milk

2 eggs, lightly beaten

1 tablespoon non-hydrogenated margarine

• To prepare the rice, bring the water to a boil in a heavy saucepan. Once the water is boiling, add the rice. Bring the water back to a boil, stir, and reduce heat to a simmer. Cover, and cook for 45 minutes. While the rice is cooking, prepare the other ingredients.

• Preheat oven to 350°F.

• Oil the bottom of a 3-quart saucepan lightly with canola oil, spreading it with a paper towel. Heat the oiled saucepan over medium heat. When the pan is hot, add onion and garlic and sauté them together, stirring often, for about 2 minutes, or until the onion is translucent and the garlic is tender but not brown. Stir in the chili powder, cumin, and salt, and let them cook for about 1 minute with the onion and garlic. Add the beans, cooked rice, cheese, milk, and eggs.

• Lightly grease a 9” × 9” baking pan with margarine. Pour the bean and rice mixture into the baking pan, spreading it into an even layer. Bake, uncovered, for about 25 minutes, or until the center is firm. Remove from oven and let stand for 10 minutes before serving.

•
NOTE
Serve with low-sodium fresh salsa and a mixed green salad for a complete balanced meal.

YIELD
6 servings

NUTRITION ANALYSIS PER SERVING
237 calories, 22 g carbohydrate, 13 g protein, 11 g fat, 4.9 g dietary fiber

Lentils are among the legumes that are highest in protein, though they are low in two essential amino acids and need to be balanced by grains to provide complete protein. They look like split peas—the result of growing two in a pod, pre-split by nature.

In addition to providing protein and fiber, lentils are a good source of thiamine and other B vitamins, potassium, and iron. Because much of their fiber is soluble, they are helpful in stabilizing blood sugar and in lowering cholesterol.

NUTRITIONAL COMPOSITION
One-half cup of cooked lentils provides 115 calories, 20 g carbohydrate, 9 g protein, 0.4 g fat, 7.8 g dietary fiber, 8 IU vitamin A, 1.5 mg vitamin C, 1 mg niacin, 0.63 mg pantothenic acid, 179 mcg folic acid, 365.5 mg potassium, 2 mg sodium, 178 mg phosphorus, 19 mg calcium, 3.3 mg iron, 35.5 mg magnesium, 1.25 mg zinc, and 0.49 mg manganese.

Lentils are available in brown, red, yellow, green, and black varieties. One of their great advantages over other dried legumes is that they do not need to be soaked, and they will cook in an hour or less, depending on the type. That's practically instant for a legume! Dried lentils will keep for about a year.

Livit Recipe

1 tablespoon canola oil

2 large onions, chopped

3 carrots, peeled and coarsely grated

¾ teaspoon chopped fresh marjoram

¾ teaspoon chopped fresh thyme leaves

1 can (28 ounces) diced tomatoes, with juice

7 cups low-sodium vegetable broth

1½ cups dried lentils, rinsed and picked over

¼ to ½ teaspoon ground black pepper

¾ cup (6 ounces) dry white wine

cup finely minced fresh parsley
OR

2 tablespoons dried parsley flakes

4 ounces part-skim organic cheddar cheese, grated

• Heat oil in a large soup pot. Add onions and carrots, then sprinkle marjoram and thyme over them. Sauté, stirring, for about 5 minutes. Add tomatoes, broth, and lentils, and bring to a boil. Reduce heat, cover, and let the soup simmer for about an hour, until the lentils become tender.

• Add the pepper, wine, and parsley, and allow to simmer for a few more minutes so the flavors can blend. Garnish with grated cheese. Serve.

YIELD
8 servings

NUTRITION ANALYSIS PER SERVING
168 calories, 17 g carbohydrate, 9 g protein, 5 g fat, 5.6 g dietary fiber

Lima beans, a great source of fiber and protein, are another legume that is eaten in both fresh and dried forms. A cup of cooked fresh lima beans provides 11.6 grams of protein and 9 grams of fiber, while a cup of cooked dried limas provides 14.7 grams of protein and 13.2 grams of fiber.

Lima beans are a good source of several minerals, including copper, iron, magnesium, manganese, molybdenum, phosphorus, and potassium, as well as the B vitamins folate and thiamine. Fresh limas also provide some vitamin A, vitamin C, and beta-carotene.

The magnesium and potassium help regulate blood pressure. Along with the folate and fiber, these beans are good for your heart.

One caution: Raw lima beans contain linamarin, a compound that can break down into the poison hydrogen cyanide in the human digestive tract. Cooking lima beans neutralizes the risk, and the varieties used for food are generally low in the substance. Linamarin may also contribute to glucose intolerance and diabetes, but studies have not been definitive.

Lima beans also contain protease inhibitors, which frustrate the development of cancerous cells.

NUTRITIONAL COMPOSITION
One-half cup of cooked lima beans provides 108 calories, 19.7 g carbohydrate, 7.4 g protein, 0.35 g fat, 6.6 g dietary fiber, 78 mcg folic acid, 477.5 mg potassium, 2 mg sodium, 104.5 mg phosphorus, 16 mg calcium, 2.2 mg iron, 40.5 mg magnesium, 0.9 mg zinc, and 0.22 mg copper.

Fresh lima beans come in pods, like peas. They have a limited season and may be hard to find, but frozen limas are widely available year-round. When you're buying them fresh, try to get them as close to the field as you can, and look for signs of freshness—good dark color, plump pods, and no sense of dryness. Keep them in the refrigerator until ready to cook, and cook them the day you get them for best flavor. Fresh lima beans are a lovely celadon green inside a shiny dark-green pod—a work of art all by themselves.

With frozen beans, you're more at the mercy of the packager, but since the beans are often frozen very close to the time of picking, frozen beans may in fact be the fresher choice.

Dried lima beans are somewhat more fragile than other dried legumes. Even so, they should keep for about six months in an airtight container that's kept away from heat and light.

Eat your limas once they're cooked! They do not last well, even when they're refrigerated.

Livit Recipe

2 tablespoons extra-virgin olive oil

2 medium onions, diced

Coarse kosher salt

1 large clove garlic, minced

1½ pounds tomatoes, coarsely chopped

4 ears corn, 2 white and 2 yellow, kernels only (about 2 cups)
OR

2¼ cups frozen corn kernels

2 pounds fresh lima beans, shelled
OR
10 ounces frozen lima beans

Salt and pepper

4 or 5 fresh basil leaves, sliced into thin strips

• In a large, heavy skillet, heat olive oil over medium heat. Add the onion to the oil and sprinkle it lightly with salt. Sauté the onion for about 5 minutes, until it is soft and translucent. Add the garlic and sauté it with the onion, stirring gently, until it is fragrant (about another minute).

• Add tomatoes, corn, and lima beans. Reduce heat to medium-low, cover, and allow the vegetables to simmer for about 20 minutes, stirring occasionally, until the corn and lima beans are tender and the tomatoes are soft. Season to taste with salt and pepper. Stir in the basil strips just before serving.

YIELD
6 servings

NUTRITION ANALYSIS PER SERVING
185 calories, 30.3 g carbohydrate, 6.8 g protein, 5.8 g fat, 6.7 g dietary fiber

Navy beans, also known as small white beans and pea beans, are among the most versatile beans to cook with. High in protein, they are also very high in fiber—even among the dried legumes. A cup of cooked navy beans provides 19 grams of dietary fiber! Navy beans are a very good source of folate and manganese and a good source of thiamine, as well as the minerals phosphorus, copper, magnesium, and iron.

NUTRITIONAL COMPOSITION
One-half cup of cooked navy beans provides 129 calories, 24 g carbohydrate, 7.9 g protein, 0.5 g fat, 5.8 g dietary fiber, 2 IU vitamin A, 1 mg vitamin C, 127.5 mcg folic acid, 335 mg potassium, 1 mg sodium, 143 mg phosphorus, 63.5 mg calcium, 2.25 mg iron, 53.5 mg magnesium, 0.96 mg zinc, and 0.51 mg manganese.

Bringing It Home

Dried navy beans are small, white, oval beans. Keep them well sealed in a cool, dry, dark environment, and they will keep for a very long time, though after about two years they may take a very long time to cook. Fortunately, they are also available canned and ready to use. Navy beans can be used in almost any recipe that calls for a dried bean. Their flavor and texture blend well with many other ingredients. Navy beans play the starring role in many classic soups, and they are a delicious carbohydrate with protein to balance steamed vegetables and salads.

Livit Recipe

2 quarts low-sodium vegetable broth

2 pounds dandelion greens, washed and trimmed

1 medium onion, peeled and trimmed

2 cloves garlic, minced

3 sun-dried tomatoes, sliced into fine shreds

1 can (15 ounces) navy beans, rinsed and drained