The 200 SuperFoods That Will Save Your Life (36 page)

Dairy has recently been blamed as a factor in weight gain and heart disease. But studies have consistently shown that consuming dairy products may instead contribute to maintaining a healthy weight. Milk drinkers tend to have better nutrition overall, and the calcium and vitamin D in milk may help the body burn more calories. Other nutrients in dairy products appear to help lower blood pressure.

The culprit in dairy food is its fat content. Milk is, by its very nature, a food for baby animals, and babies have a special nutritional need for energy to help them grow. The fat in whole milk is mainly saturated animal fat—the kind that raises blood cholesterol. Half of the calories from whole milk come from fat, while only 4 percent of the calories in nonfat milk are fat calories. By choosing nonfat or low-fat dairy products, you can avoid the pitfalls and gain the benefits of this unique food.

An eight-ounce glass of milk provides 30 percent of the recommended daily value of calcium, 25 percent of the daily value of vitamin D, and 16 percent of the daily value of protein. It provides several of the B vitamins, including B
₁₂
, riboflavin, and niacin, as well as the minerals potassium and phosphorus. Vitamin B
₁₂
is especially important, because it is impossible to get this vitamin from plant sources, and vitamin B
₁₂
is necessary for healthy functioning of the brain and nervous system. Vitamin B12 is also involved in basic cell metabolism, and it plays a role in regulating the circadian rhythm.

According to the Organic Trade Association, milk and dairy products certified as organic come from cows that have been fed organic feed raised on land certified as meeting national organic growing standards, raised in conditions that limit stress and promote health, cared for as individuals by dairy professionals who value animal health, and not routinely given antibiotics or growth hormones (although they may have been given antibiotics to address specific illnesses or infections).

Low-fat organic dairy products are an important part of healthy eating!

Benefits

Greek-style yogurt is strained to reduce the whey, making it creamier in texture without adding extra fat. This yogurt is also more stable as a cooking ingredient because it is less likely to curdle when heated. Per serving, there is more protein and less carbohydrate in Greek-style yogurt than in standard yogurts. Because of the reduced carbohydrates, there is more “room” in your carbohydrate count to eat fresh fruit with it. Definitely stick with the low-fat option—the whole-milk version has 20 grams of fat per serving!

NUTRITIONAL COMPOSITION
One cup of nonfat plain Greek-style yogurt provides 120 calories, 7 g carbohydrate, 22 g protein, 0 g fat, 0 g dietary fiber, 70 mg sodium, and 200 mg calcium.

Bringing It Home

Be sure to look for the 2 percent low-fat or nonfat versions of Greek-style yogurt. Keep it refrigerated, and pay attention to the expiration date.

Add a little cinnamon and a squirt of agave nectar to your Greek-style yogurt for a sweet, healthy treat.

Livit Recipe

¾ cup nonfat Greek-style yogurt

1 cup fresh berries of your choice

1 teaspoon cinnamon

1 tablespoon ground flaxseed

• Combine the yogurt, berries, cinnamon, and flaxseed in a bowl. Serve.

•
NOTES
You may also use frozen berries, but thaw and drain them before stirring them in. For an on-the-go snack, mix it in a wide-mouth vacuum bottle.

YIELD
1 serving

NUTRITION ANALYSIS PER SERVING
196.3 calories, 25.1 g carbohydrate, 18.7 g protein, 3 g fat, 11.6 g dietary fiber

Benefits

A recent study found that calcium from dairy foods (1000 to 1400 milligrams per day) changes the way the body burns fat, increasing the metabolism of fat. This helps explain how skim milk not only provides sound nutrition, but may also help you lose weight.

Fat-free milk is high in protein, calcium, and the B vitamins, including B
₁₂
. If you are still drinking whole milk, switching to nonfat milk can be a significant move toward healthier living all by itself. Not only will you cut fat intake and calories, but you'll get more protein and vitamins in place of the fat. Start by switching from whole milk to 2 percent, then to 1 percent, and finally to skim milk.

NUTRITIONAL COMPOSITION
One cup of skim milk provides 86 calories, 12 g carbohydrate, 8 g protein, 0.5 g fat, 0 g dietary fiber, 500 IU vitamin A, 1 mcg vitamin B
₁₂
, 0.2 mg niacin, 1 mg pantothenic acid, 0.4 mg riboflavin, 3 mcg vitamin D, 302 mg calcium, 103 mg sodium, 247 mg phosphorus, and 382 mg potassium.

Bringing It Home

Some nutrients in milk are sensitive to light, so milk sold in clear glass bottles may have reduced amounts of riboflavin and vitamin A. Paper cartons offer the best protection from light damage.

Don't buy “raw” (not pasteurized) milk. Pasteurization was a great step forward for public health because it kills harmful bacteria that may be present in raw milk. Children, the elderly, and people whose immune systems are impaired are especially vulnerable.

Livit Recipe

1 cup sugar
OR
evaporated cane juice

4 egg whites

½ teaspoon salt

4 cups organic skim milk

2 teaspoons vanilla extract

cup water

4 cups organic skim milk

2 teaspoons vanilla extract

½ to 1 cup brandy or rum

¼ teaspoon cream of tartar

4 cups organic skim milk

2 teaspoons vanilla extract

½ to 1 cup brandy or rum

Dash of nutmeg

• In the top half of a stainless steel (not aluminum) double boiler, whisk together the sugar, egg whites, salt, water, and cream of tartar.

• Put a small amount of water in the bottom of the double boiler, so that the top section will sit over the water but not in it (you want to heat the egg mixture, but not cook it). Bring the water to a simmer, then set the top of the double boiler over it. Beat the egg mixture with a hand mixer on medium for about 10 minutes, until the mixture is very thick and fluffy.

• Continue to beat for 3 more minutes. Remove the eggs from the heat. Continue beating the eggs until the mixture has cooled slightly.

• In a large serving bowl, stir the milk and vanilla together. Fold in the egg whites and add the brandy. Combine gently with a whisk. Serve chilled and dusted with nutmeg.

YIELD
8 servings

NUTRITION ANALYSIS PER SERVING
216 calories, 31 g carbohydrate, 6 g protein, 0.5 g fat, 0 g dietary fiber

Benefits

Inulin in yogurt adds thickness and provides extra sweetness and fiber. Without inulin, most yogurt provides no fiber. Live yogurt cultures that are often present in yogurt with inulin act as prebiotics and probiotics to promote digestive tract health and strengthen your immune system.

NUTRITIONAL COMPOSITION
Six ounces of vanilla low-fat yogurt with inulin provides 130 calories, 22 g carbohydrate, 7 g protein, 1.5 g fat, 7 g dietary fiber, 105 mg sodium, and 300 mg calcium.

Bringing It Home

Choose organic yogurts. Desserts are part of a healthy relationship with food, and flavored yogurts are a quick, sweet snack of fuel and protein. If you start with plain yogurt and add your own fruit, cinnamon, or flavorings, you can limit the amount of sugar and still have a sweet treat.

Livit Recipe

A light, low-fat dessert that's easy to make!

1 cup graham cracker crumbs (from crackers made without hydrogenated oils)

¼ cup non-hydrogenated margarine, melted

2 tablespoons evaporated raw sugarcane juice
OR
brown sugar

1 can (8 ounces) unsweetened crushed pineapple, drained (reserve juice)

2 envelopes (4 teaspoons) unflavored gelatin

3 cups plain low-fat yogurt

1½ teaspoons vanilla extract

¼ cup honey

2 organic strawberries, sliced
OR
1 organic kiwifruit, sliced, optional, as garnish

• In a small bowl, blend the graham cracker crumbs and margarine with the sugar. Pat the mixture into the bottom of an 8” × 8” baking pan. Chill in the freezer for 10 to 12 minutes.

• In a small saucepan, blend
cup of the reserved pineapple juice with the unflavored gelatin. Set the pan over medium-low heat and bring the mixture to a boil, stirring constantly with a wire whisk until the gelatin has melted. Remove from heat and let stand for about 5 minutes.

• In a mixing bowl, whisk together the juice mixture, yogurt, vanilla, honey, and crushed pineapple. Pour the filling into the baking pan on top of the crumb crust. Chill in the refrigerator until set.

• Cut into 9 squares. Garnish each square with a slice of fruit, if using. Serve.

YIELD
9 servings

NUTRITION ANALYSIS PER SERVING
203.3 calories, 29.5 g carbohydrate, 6.6 g protein, 6.7 g fat, 1 g dietary fiber

Benefits

Cottage cheese is Little Miss Muffet's meal of curds and whey; it gets its name because it was often made at home, from milk that had already had some of its cream skimmed off for butter. As a result, it has long been made in skim and low-fat versions. It qualifies as a SuperFood because it concentrates the protein and other nutrients from milk but is low in fat.

Cottage cheese is made by adding a starter culture to the milk that causes it to separate. Most of the watery whey is drained off, leaving the curds, which are high in protein and calcium. Large-curd cottage cheese also contains rennet; the small-curd version does not.

Some low-fat cottage cheese includes active cultures like those in yogurt. These active cultures help digest lactose, making this cottage cheese a better option for people who have some degree of lactose intolerance. The active cultures may also make the calcium it provides easier for your body to absorb.

NUTRITIONAL COMPOSITION
One-half cup of low-fat cottage cheese provides 100 calories, 4 g carbohydrate, 13 g protein, 2.5 g fat, 0 g dietary fiber, 200 IU vitamin A, 100 mg calcium, and 390 mg sodium.

Bringing It Home

For the most benefit, choose a cottage cheese that is both low in fat and contains live and active cultures. In general, low-fat cottage cheese is both filling and full of protein, and it substitutes well for higher-fat cheeses in both savory and sweet recipes. To lower the sodium in cottage cheese, try rinsing it in a strainer. The texture becomes more similar to feta cheese, and it's great on salads.

Livit Recipe

4 slices whole wheat bread

1 cup low-fat cottage cheese

¼ teaspoon evaporated sugarcane juice
OR
sugar

½ teaspoon cinnamon

1 cup fruit slices or pieces (banana, peaches, apples, raisins, dates, goji berries)

• Toast the bread. Put ¼ cup of cottage cheese on each slice of toast, spreading it evenly.

• Mix the sugar and cinnamon together and sprinkle it on the cottage cheese. Top each slice of toast with one fourth of the fruit.

• Place the toast on a baking sheet, and place it under the broiler until just heated through. Serve warm.

YIELD
4 servings

NUTRITION ANALYSIS PER SERVING
187 calories, 31.2 g carbohydrate, 11.7 g protein, 2.8 g fat, 3.7 g dietary fiber