The 200 SuperFoods That Will Save Your Life (5 page)

Both the “true” cantaloupe (the European variety,
Cucumis melo cantalupensis,
which has a smooth or warty skin) and the North American cantaloupe (
Cucumis melo reticulatus,
with its “netted” or reticulated rind) are orange-fleshed melons of the muskmelon species, which also includes honeydews and more exotic melons. What gives cantaloupe a special place among the SuperFoods is its high beta-carotene content, indicated by its rich orange color. It's also a good source of vitamin A. One cup of cantaloupe cubes is just 56 calories, but it provides 103.2 percent of the recommended daily value for vitamin A. Since beta-carotene can be converted into vitamin A in the body, when you eat cantaloupe, it's like getting a
double helping! Vitamin A appears to reduce the risk of cataracts, and it's a good source of lutein, which some studies have suggested may have a role in preventing age-related macular degeneration, a major cause of blindness in the elderly.

NUTRITIONAL COMPOSITION
One cup of raw cantaloupe provides 56 calories, 13.4 g carbohydrate, 1.4 g protein, 0.4 g fat, 1.3 g dietary fiber, 5158 IU vitamin A, 68 mg vitamin C, 27 mcg folic acid, 494 mg potassium, 18 mg calcium, 27 mg phosphorus, and 18 mg magnesium.

VITAMIN A AND LUNG HEALTH

A series of experiments conducted by researchers at Kansas State University and the Medical School of the University of Missouri at Kansas City have demonstrated some interesting connections between cigarette smoke, vitamin A depletion, and emphysema, at least in rats. Their research found that rats exposed to cigarette smoke showed significantly lower levels of vitamin A in their lungs, liver, and blood; and those rats with the lowest lung concentrations of vitamin A had the most severe emphysema.

So if you smoke, or if you're exposed to second-hand smoke at home or at work, Vitamin A may be especially important to keep you breathing easy.

Most of the cantaloupes sold in the United States are grown in California, where the season runs from June to October, but cantaloupes are available in the United States nearly year-round, thanks to growers in the southeastern United States and in Central and South America. It is easiest to find ripe melons when they are in season, because melons that spend more time in transit are likely picked before they are fully ripe. Ripeness increases both their sweetness and their nutritional value. Try to find a melon that is heavy for its size and sounds hollow when tapped. If a cantaloupe seems too firm and unripe, leaving it at room temperature for a few days may help improve its texture and juiciness. Avoid melons that are soft, mushy, or sound like they are full of water, because those are probably overripe. Store ripe cantaloupe in the refrigerator. Whole melons will keep about three days in the refrigerator. Cut melon, properly refrigerated, will retain most of its nutrient value for several days.

Because cantaloupes have sometimes been implicated in outbreaks of salmonella, a form of food poisoning, the U.S. Food and Drug Administration (FDA) recommends washing the outside of a cantaloupe, using a clean vegetable brush and cool water, before you cut into it. The FDA also advises washing your hands in warm soapy water both before and after handling cantaloupe.

Livit Recipe

1 medium cantaloupe, cut into chunks

4 medium peaches, peeled and cut into chunks

1 tablespoon lemon juice

1 tablespoon agave juice

4 tablespoons 2% fat Greek-style yogurt, as garnish

• Place the cantaloupe and peach chunks into a blender jar, and puree until smooth. Add lemon juice and agave juice to taste, and blend well. Pour into bowls.

• Top each bowl with a tablespoon of yogurt. Serve cold.

YIELD
4 servings

NUTRITION ANALYSIS PER SERVING
110 calories, 26.7 g carbohydrate, 2.5 g protein, 0.6 g fat, 3.3 g dietary fiber

Cherries are a colorful fruit whose pigmentation packs an antioxidant punch. In particular, sour or tart cherries have been found to contain high levels of anthocyanins that work to neutralize free radicals and reduce inflammation. Cherries are a good source of beta-carotene, vitamin C, potassium, magnesium, iron, fiber, and folate.

At least two species of tart cherry (Balaton and Montmorency) have been shown to contain melatonin, which may help regulate sleep patterns and help with jet lag. In one study, cherries reduced total weight, body fat (especially the important “belly” fat), inflammation, and cholesterol—all linked to increased risk for heart disease.

NUTRITIONAL COMPOSITION
Ten raw sweet cherries provide 49 calories, 11.3 g carbohydrate, 0.8 g protein, 0.7 g fat, 1.6 g dietary fiber, 146 IU vitamin A, 5 mg vitamin C, 3 mcg folic acid, 152 mg potassium, 10 mg calcium, 13 mg phosphorus, and 7 mg magnesium.

Buy fresh cherries with the stems still attached. Make sure that they are clean, dry, and bright (not dull) in color. As with so many fruits, ripe cherries are heavy for their size. Store them in the coldest part of the refrigerator. Cherries are especially sensitive to heat, and they can decay quickly at room temperature. Don't wash your cherries until you're ready to use them.

Cherries can be frozen if you aren't going to use them right away. For best results, wash the cherries, drain them until they are dry, spread them out in a single layer on a cookie sheet or tray, and then put them in the freezer. Once they're frozen solid, you can bag them and keep them in the freezer for 12 months—until next cherry season! Frozen cherries, your own or commercially frozen, make a quick treat that will satisfy your sweet tooth.

Livit Recipe

See Add Zest! on page 34.

Couscous

1 teaspoon olive oil

¼ cup minced yellow onion

1½ cups fat-free low-sodium chicken broth
OR
vegetable broth

1 cup whole wheat couscous (about 5 ounces)

Dressing

1 tablespoon cherry juice concentrate

2 lemons, juice only (about 1½ teaspoons) (reserve zest for assembly)

1½ teaspoons Dijon mustard

2 tablespoons canola oil

Assembly

½ cup chopped dried tart cherries

3 tablespoons chopped pistachios

2 tablespoons chopped fresh basil

2 tablespoons chopped fresh mint

1 tablespoon fresh lemon zest

¼ teaspoon salt

¼ teaspoon ground black pepper

•
To prepare the couscous:
In a 1-quart saucepan, heat the olive oil over medium high heat. Add onion and sauté for about 3 minutes or until softened. Add the broth and bring to a boil. Add couscous, stir, cover, and remove from heat. Let stand, covered, for 5 minutes. Transfer to a medium bowl to cool.

•
To prepare the dressing:
In a small bowl, whisk together the cherry juice concentrate, lemon juice, and mustard. Whisk the oil into the juices until the dressing is emulsified. Set aside.

•
To assemble the dish:
In a separate bowl, mix the cherries, pistachios, basil, and mint together. Add the fruit mixture, the dressing, and the lemon zest, salt, and pepper to the couscous and mix well. Serve immediately.

YIELD
4 servings

NUTRITION ANALYSIS PER SERVING
142 calories, 21 g carbohydrate, 3 g protein, 6 g fat, 3 g dietary fiber

FULLY RIPENED FRUIT

To maximize antioxidant benefits from fruit, choose fruit that is fully ripened. Research conducted at the University of Innsbruck in Austria suggests that as fruits fully ripen, almost to the point of spoilage, their antioxidant levels increase.

You can really taste the difference between a Livit and a diet here, because despite cocoa's association with candy, it really is good for you! Cocoa may help control blood pressure, reduce insulin resistance, and provide other benefits to cardiovascular health. The trick to getting the benefits is to limit the fats and sugar associated with chocolate. Stick to cocoa powder, which lacks the cocoa butter but contains all that good chocolate taste.

NUTRITIONAL COMPOSITION
One tablespoon of unsweetened cocoa provides 20 calories, 3 g carbohydrate, 1 g protein, 0.5 g fat, 1 g dietary fiber, 4 IU vitamin A, 202 mg potassium, 97 mg calcium, 89 mg phosphorus, 25 mg magnesium, and 0.35 mg iron.

For maximum antioxidant value, select unsweetened cocoa powder that hasn't been treated with alkali.

Livit Recipe

Treat yourself to this soothing, nearly calorie-free drink.

1 tablespoon unsweetened cocoa powder

1 cup water, heated

1 teaspoon cinnamon

Agave nectar

• In a mug, combine unsweetened cocoa powder and hot water. Add a teaspoon of cinnamon and agave nectar to taste. Serve hot.

YIELD
1 serving

NUTRITION ANALYSIS PER SERVING
38 calories, 9.8 g carbohydrate, 1.1 g protein, 0.8 g fat, 3 g dietary fiber

Anyone who has eaten a fresh cranberry knows that these native North American fruits have a unique taste. They also have some unique nutritional benefits. Cranberry procyanidins appear to inhibit the stickiness of bacteria, giving the tart red fruit—and its more popular juice—the ability to help prevent urinary tract infections. That same anti-adhesion property gives cranberries a role in preventing tooth decay, and possibly even the bacterial infection implicated in many stomach ulcers. Cranberries have one of the highest ORAC levels among the 277 foods tested by the USDA. They also provide vitamin C.

Cranberries are relatively low in sugar and carbohydrate—another thing anyone who has tasted them fresh might have guessed. That means that cranberries and cranberry juice can bring the benefits of fruit to those who must limit carbohydrate and sugar.

NUTRITIONAL COMPOSITION
One cup of whole raw cranberries provides 47 calories, 12 g carbohydrate, 0.4 g protein, 0.2 g fat, 4 g dietary fiber, 44 IU vitamin A, 13 mg vitamin C, 2 mcg folic acid, 67 mg potassium, 7 mg calcium, 9 mg phosphorus, 5 mg magnesium, 0.19 mg iron, 0.12 mg zinc, and 0.15 mg manganese.

OXALATES

Oxalates are a family of substances that bind with metals and minerals such as calcium, magnesium, and iron to form crystals in the body—sometimes in the form of kidney stones. Although oxalates are present in many foods, including most berries and nuts, cranberries are among the few with a very high concentration (rhubarb is another). Healthy people usually have no problem eating these foods in moderation, but cranberries and other foods high in oxalates can cause problems for those with kidney disease, gout, or rheumatoid arthritis.

Because cranberries grow mainly in relatively cold climates where the growing season is short, they are available fresh only for a few months each year, in the autumn. Their role in traditional Thanksgiving and Christmas meals dates to the time before refrigeration when this was the only time of year to get them—and when they provided a late-season berry in regions that would have limited fresh produce until spring. Their timing may explain their wide acceptance (for they are a popular holiday food in Europe, as well as in the United States and Canada) in spite of their extremely tart taste. For a treat that's less astringent, use fresh cranberries in combination with sweeter fruits such as oranges, apples, pineapple, or pears. If desired,
add a little fruit juice, agave nectar, honey, or maple syrup to chopped fresh cranberries.

Since they are only available fresh for a short time each year, cranberries have long been available canned, frozen, and dried, as well as in juices, where they are often mixed with sweeter fruits for a more palatable taste. Try to choose cranberry drinks without added sugar. You can also dilute unsweetened 100 percent cranberry juice with sparkling water for a refreshing beverage with a little less bite.

Livit Recipe

Cranberry citrus relish is a traditional North American cranberry recipe, and a common accompaniment to the Thanksgiving turkey. This relish is also great on a roast turkey sandwich!

12 ounces fresh cranberries, rinsed and drained
OR
frozen cranberries, thawed and drained

1 orange, peeled, seeded, and cut into 8 sections

¾ cup raw granulated sugar

• Put the cranberries and orange sections into a food processor or blender jar. Chop coarsely, but don't puree. Transfer the relish to a glass or ceramic bowl (metal can discolor the relish).

• Sprinkle sugar over the top and toss gently to mix. Cover the bowl and refrigerate until serving. The sugar and the stand time will allow the relish to macerate slightly, becoming juicier. (If you chop it too fine, you could end up with a relish that's mushy.) Serve chilled.

•
VARIATION
If you are serving this relish as a side dish, you may want to garnish it with a few bright curls of orange zest (see Add Zest! on page 34).

YIELD
3 cups

NUTRITION ANALYSIS PER SERVING
67 calories, 17.2 g carbohydrate, 0.2 g protein, 0 g fat, 1.6 g dietary fiber

Benefits

Also see SuperFood 12, Cranberries.

Cranberry procyanidins appear to inhibit the stickiness of bacteria. This anti-adhesion property helps in the prevention of infections such as those implicated in stomach ulcers and the urinary tract. It also gives cranberries a role in preventing tooth decay. Cranberries provide vitamin C and have one of the highest ORAC levels among the 277 foods tested by the USDA.