The 200 SuperFoods That Will Save Your Life (21 page)

Bok choy is also delicious raw. You can use the leaves whole, broken, or shredded both in salads or as crudités for dipping in hummus or spicy flavored yogurt.

Livit Recipe

1 teaspoon sesame seed oil

1 small onion, diced (about ½ cup)

1 medium head bok choy, washed and cut diagonally into ¼-inch slices

1 can (11 ounces) mandarin orange segments, drained (reserve juice)

• Lightly oil a medium frying pan or wok with sesame oil, using a paper towel to spread the oil evenly and absorb the excess. Heat the pan to medium-high heat. Add onion. Cook the onion until it becomes translucent, stirring often with a wooden spoon so that the onion doesn't stick or burn.

• Add the bok choy, the orange segments, and up to ¼ cup of the reserved juice from the oranges. Stir-fry briefly, 1 to 2 minutes, then cover and let steam for an additional 1 to 2 minutes. Remove cover. When the vegetables are crisp-tender, transfer them to a serving bowl. Serve hot.

YIELD
2 servings

NUTRITION ANALYSIS PER SERVING
211 calories, 41.4 g carbohydrate, 6.8 g protein, 3.1 g fat, 4.7 g dietary fiber

THE CRUCIFEROUS VEGETABLES

In addition to bok choy, the cruciferous vegetables (named for the X-shaped pattern of the ribs in most species), or Brassicae, include broccoli, cabbage, cauliflower, kale, Brussels sprouts, and mustard greens. Consumption of vegetables from this group has shown a strong correlation with reduced risk of cancer. Scientists are getting closer to knowing what makes the cruciferous vegetables such good cancer fighters.

These vegetables have been found to contain the chemical precursors that the body turns into powerful anti-carcinogens. Glucobrassicin, which the body
turns into 3,3'-Diindolylmethane, is found in almost all the Brassicae. Researchers at the University of California at Berkeley are studying its potential as an anti-tumor agent and its possible action in response to oxidative stress. It has shown promise against breast and colon cancer cells in the laboratory. Sulforaphane, also found in these plants, appears to inhibit the growth of the bacteria that cause stomach ulcers, may work with diindolylmethane to resist cancers, and may also protect the skin from the effects of UV radiation. These compounds also appear to reduce inflammation, to help the body get rid of a form of estrogen that has been linked to breast cancer, and to help the liver neutralize some toxic compounds. They may inhibit the growth of human papilloma virus (HPV), which is implicated in cervical cancer.

With their wealth of vitamin C and soluble fiber, cruciferous vegetables also lower the risk of heart and circulatory diseases.

On the other hand, some of the powerful compounds in Brassica vegetables—thioglycosides and glucosinolates—may also interfere with the thyroid gland's use of iodine, in extreme cases causing goiters. People with healthy thyroid function who get sufficient iodine from their diet should not have a problem with these “goitrogens,” but people for whom thyroid is an issue should consult their doctor about whether to limit intake of these foods.

Not only do the cruciferous vegetables develop an overpowering and unpleasant odor if overcooked, but they also lose their texture, flavor, and nutrients. Keep a watchful eye when cooking these vegetables to get their maximum benefit.

Benefits

Broccoli is an excellent source of the vitamins A, C, K, and folic acid; beta-carotene; and fiber. It's a good source of the minerals calcium, potassium, phosphorus, and magnesium, as well as vitamins B
₆
and E, and it provides some selenium as well. Broccoli also provides a substantial amount of lutein, which can help preserve vision and has benefits for circulatory health. The tight-packed florets of broccoli are extra-rich in nutrition.

Although the cancer-fighting chemicals in broccoli are diminished by cooking (especially boiling), cooking increases the bioavailability of vitamin C and iron in this vegetable. Be sure to enjoy it both ways. The next time you sit down to eat, think about choosing broccoli as your SuperFood side dish!

NUTRITIONAL COMPOSITION
One cup of chopped raw broccoli provides 24 calories, 4.6 g carbohydrate, 2.6 g protein, 0.4 g fat, 2.6 g dietary fiber, 1356 IU vitamin A, 82 mg vitamin C, 62 mcg folic acid, 286 mg potassium, 58 mg phosphorus, 24 mg sodium, 42 mg calcium, and 22 mg magnesium.

Bringing It Home

Broccoli is a vegetable so hardy that even before refrigerated trucking it was shipped cross-country, packed in ice. Although it was traditionally a late-harvest vegetable, it is now available year-round. The best broccoli is a rich, dark green, with a blue or even purplish cast to the florets. The florets should be tightly closed buds. If they are turning yellow or appear to be opening into flowers, the broccoli is past its prime. Any leaves should be dark and green, and the stalks should be relatively thin.

Fresh broccoli does not keep well, so store it in the refrigerator for no more than three days before using. This vegetable needs room to breathe, so don't seal it up in plastic—use a perforated plastic bag. Cooked broccoli lasts a day or two in the refrigerator, but it quickly gets mushy.

Many people dislike the stems of broccoli, but if you peel them, they are tender and delicious, and they complement the florets beautifully. Don't peel the stems until you're ready to cook them, because peeled stems will dry out in the refrigerator.

Frozen broccoli is also available, or you can freeze your own. To freeze broccoli, wash it, peel the stems, and cut it into pieces. Steam briefly, blanch in cold water, let it drain, and seal it in plastic zipper bags. With a package or two in your freezer, you can easily add it as a last-minute enhancement to soups and casseroles.

Livit Recipe

1 bunch broccoli (1 to 1½ pounds), trimmed and separated into florets

1 clove garlic, minced

½ teaspoon lemon pepper

1 ounce part-skim white cheddar cheese, grated

• Put the broccoli into a steamer basket and sprinkle it with the minced garlic, pressing some of the garlic bits into the flower heads. Sprinkle lemon pepper over the broccoli. Set aside.

• In a covered saucepan that will accommodate the steamer basket, heat about 1 inch of water to boiling. Set the steamer basket over the boiling water, cover, and steam for about 5 minutes. The cooked broccoli should be bright green and crisp; check it at 4 minutes and every minute thereafter. When it is just tender, remove the broccoli from the steamer and put it into a medium serving bowl.

• Sprinkle the broccoli with grated cheddar. Serve hot.

•
NOTE
If you are using more than an inch or so of the stalk below the floret heads, peel the stalks from the bottom up.

YIELD
4 servings

NUTRITION ANALYSIS PER SERVING
78.2 calories, 11.4 g carbohydrate, 5.8 g protein, 2.4 g fat, 5.2 g dietary fiber

Benefits

Brussels sprouts are the mid-range members of the cruciferous vegetable line and are an excellent source of vitamins A and C, beta-carotene, and fiber.

Brussels sprouts have the potential to be especially good for supporting the health of your colon. As well as being high in fiber, Brussels sprouts are an especially rich source of sinigrin, which has been shown to prevent the formation of cancer cells.

NUTRITIONAL COMPOSITION
One-half cup of cooked Brussels sprouts provides 30 calories, 6.8 g carbohydrate, 2 g protein, 0.4 g fat, 2 g dietary fiber, 561 IU vitamin A, 48 mg vitamin C, 47 mcg folic acid, 247 mg potassium, 16 mg sodium, 28 mg calcium, 44 mg phosphorus, 16 mg magnesium, and 0.94 mg iron.

Bringing It Home

Individual Brussels sprouts have a diameter of one to two inches. Brussels sprouts should be firm, deep green, and compact, showing no wilting or yellowing and no soft places. Try to get sprouts of uniform size so that they will cook evenly.

It can be especially fun to bring home a stalk of sprouts from the farmer's market, though you'll have to remove them for cooking. A stalk is two to three feet tall and covered with tiny cabbage heads like a vegetable
croquembouche
!

Perhaps because of their high sinigrin content, Brussels sprouts seem to be especially vulnerable to developing an overly strong, unpleasant taste and smell. Keep them refrigerated, but don't attempt to keep them for very long. Use Brussels sprouts within two or three days, and be especially careful not to overcook these delicate bundles of leaves.

If you want to serve them raw, try them sliced in half with a savory dip. Try braising Brussels sprouts in a vegetable broth infused with your favorite herbs and spices. Because they're small and compact, cooked Brussels sprouts make a great snack food that can simply be eaten as is or seasoned with salt and pepper.

Livit Recipe

1 tablespoon extra-virgin olive oil

2 cups Brussels sprouts, halved lengthwise

¼ cup balsamic vinegar

Salt and pepper

• Preheat oven to 400°F.

• In a cast-iron skillet, gently heat the oil. Add the Brussels sprouts in a single layer, cut side down. Let them cook until the edges brown and develop a crust; do not stir them in the skillet.

• Transfer the skillet to the oven, with the sprouts still cut-side down. Allow the Brussels sprouts to roast for 4 minutes in the oven. Remove the skillet from the oven and use tongs to turn each sprout over carefully.

• Add the balsamic vinegar to deglaze the pan, gently shaking the skillet until there is no excess vinegar in it. The skillet should retain enough heat for this process, but if it does not, set the skillet back over low heat. Season to taste with salt and pepper. Serve immediately.

YIELD
4 servings

NUTRITION ANALYSIS PER SERVING
65.9 calories, 7.5 g carbohydrate, 2 g protein, 3.8 g fat, 2 g dietary fiber

Benefits

Cabbage is the flagship of the cruciferous vegetables. One of the best non-fruit sources of vitamin C, it is also rich in folate and fiber, and it's remarkably low in calories.

As early as 1949, researchers were studying the effect of cabbage juice on gastric ulcers. It appeared that the juice helped the ulcers to heal faster. Since we now know that most ulcers are caused by a bacterium, further study is needed to see why the cabbage juice appeared to be so effective, and whether cabbage juice alone possesses the healing property. (It's possible that a quart a day of almost any high-antioxidant vegetable juice might promote healing just as much!) Cabbage has long been recognized for its anti-inflammatory properties and its positive effect on overall health.

NUTRITIONAL COMPOSITION
One cup of shredded raw red cabbage provides 18 calories, 4.2 grams carbohydrate, 1 g protein, 0.2 g fat, 1.4 g dietary fiber, 28 IU vitamin A, 40 mg vitamin C, 14 mcg folic acid, 144 mg potassium, 8 mg sodium, 30 mg phosphorus, 36 mg calcium, and 10 mg magnesium.

Bringing It Home

Choose cabbage that is brightly colored, firm, and heavy, with fresh-looking leaves. Be on the lookout for worms, because they leave holes in the leaves that will introduce rot. If you suspect that your cabbage is buggy, soak the head in either salt water or a mixture of water and vinegar for 15 to 20 minutes. Once you've done that, you should rinse the cabbage and cook it immediately, as the moisture will interfere with its keeping qualities. Unwashed, cabbage will keep in the refrigerator for up to two weeks. Sliced cabbage will keep in the refrigerator for nearly a week if stored in a perforated bag.

Some of the firmer cabbages were developed as winter keepers and will keep for months in a cold but humid place, though the smell gets unpleasantly strong. The looser-leaved cabbages do not store as well.

For the best taste and nutrition, respect cabbage's cruciferous nature and don't overcook it. If you get a craving for a dish that must cook for a long time, such as cabbage stew or corned beef and cabbage, consider cooking the cabbage separately and adding it at the end.

Livit Recipe

1 cup dried arame

1 cup cold water

2 teaspoons sesame oil

½ pound of cabbage, shredded (about 2 cups)

1 tablespoon shoyu soy sauce

1 tablespoon curry powder

1 small bunch of fresh parsley, minced (about ¼ cup)

• Rinse the arame and put it into a medium bowl. Add the water and soak the arame for about 5 minutes to reconstitute. Drain the liquid from the arame into a separate bowl. You will be using it later in the recipe. The arame will have approximately tripled in size. Chop the arame into bite-size pieces.

• In a large saucepan, heat the oil. Add the arame and sauté for 3 to 5 minutes. Add cabbage, arame soaking water, and soy sauce. Cover, and allow to simmer for 5 minutes. Add the curry powder. Cover, and heat for another 5 minutes. Add the parsley just before serving.

YIELD
4 servings

NUTRITION ANALYSIS PER SERVING
37.1 calories, 3.6 g carbohydrate, 1 g protein, 2.4 g fat, 2.1 g dietary fiber

Benefits

Carrots are where carotene gets its name, and with good reason: One medium carrot contains 5,054 mcg of beta-carotene, 2,121 mcg of alpha-carotene, and a whopping 10,191 IU of vitamin A. One cup of carrots provides roughly 686 percent of the recommended dietary allowance (RDA) for vitamin A. A diet high in carotenes has been associated with significant decreases in the incidence of some cancers, including cancers of the bladder, cervix, prostate, colon, larynx, esophagus, and post-menopausal breast cancer. Falcarinol is among the other substances in carrots being investigated for its potential cancer-preventive properties. Recent research suggests that getting carotenes from food is far more effective than consuming supplements. It is possible that beta-carotene from food sources can even be dangerous when consumed in excess. For example, it appears to increase the incidence of lung cancer in smokers.