|
|
|
|
What Are Super Foods? In the last few years there have been many lists published of so-called “super foods,” but no lists are exactly the same. One thing all of these foods have in common is that they are nutrient dense and a perfect fit for heart healthy, low fat cooking. Many of these foods also have a low glycemic index and do not raise the blood sugar level as high as sugars and some carbohydrates, an important fact to diabetics. As we age, it is more important that ever to eat a healthy diet full of essential vitamins and minerals. A balanced diet with fewer calories must be consumed to avoid an increase in weight, so careful food selection is a must. Foods rich in calcium, potassium, and vitamins A, D, E and K help meet the changing nutritional needs of increasing age. Taking a multivitamin daily helps meet these needs, but healthy foods also contain many micronutrients and phytochemicals that are unknown, in addition to known vitamins and minerals. Consuming a diet rich in super foods such as fatty fish, dark green or brightly colored fruits and vegetables, whole grain foods and certain nuts has been shown to decrease hypertension, lower LDH cholesterol and improve your chances of avoiding heart disease, atherosclerosis, certain types of cancer and type 2 diabetes. Dark green leafy vegetables and other vegetables in brilliant colors are high in antioxidants, vitamins and fiber. One list may include broccoli and another Swiss chard, but both foods are dark green vegetables. Sweet potatoes, containing vitamin C, calcium and potassium, are also high in antioxidants and make a healthy replacement for a baked potato smothered in sour cream and butter. Fruits, especially berries, are important to a healthy diet. Berries have high levels of antioxidants, are high-fiber and loaded with phytonutrients in addition to vitamins and minerals. Berries add sweetness without adding refined sugars. Summer is the perfect time to add fresh berries to cereal or toss some onto a green salad. Frozen berries contain the same nutrients and are good additions in the winter. Pomegranate juice has been in the news in the last few years because many studies have found it to be important to fighting cancer or slowing its growth, lowering cholesterol and blood pressure. The easiest way to add pomegranate to your diet is in the form of juice. Mix it with orange juice for a new taste. Salmon is included on most super food lists, but tuna and mackerel are in the same category. All are high in omega-3 fatty acids. Look for Pacific salmon from sustainable fisheries and take advantage of summer by cooking it on the grill. Garlic helps decrease total cholesterol and can lower blood pressure. Both of these factors are related to decreased risk of heart disease. Garlic adds zesty flavor to almost anything. Nuts, especially almonds and walnuts, are high in protein, Vitamin E, healthy fats and soluble fiber. It’s important to remember that nuts are also high in fat (but it’s mostly unsaturated) so set limits for yourself. Toasting nuts brings out their flavors. Dark chocolate appears on many lists of super foods for several reasons. Dark chocolate has high levels of flavonoids that help reduce blood pressure. Consider a small piece of dark chocolate an indulgent sweet ending to a meal, instead of a sugar-laden dessert. Extra virgin olive oil is a major component of the Mediterranean diet that has been shown to be heart healthy. Drizzle a little on steamed vegetables or make a simple vinaigrette for dressing some leafy greens. Olive oil and canola oil are high in mono-unsaturated fats, the best kind for our bodies. Fat is essential to the absorption of fat-soluble vitamins A, D, E and K. Look for flavored olive oil such as lemon or orange and use in dressings or marinades. Acai berries and goji berries may appear on super food lists but studies of their health benefits are inconclusive. Both are high in antioxidants. Check with your doctor before adding them to your diet because of possible drug interactions. Plan summer meals around locally grown and readily available fruits, especially berries, and an abundance of vegetables. Cook salmon or tuna on the grill. Add garlic and nuts to perk up flavors and enjoy a healthier summer. More information and recipes at www.PatCooksandBakes.blogspot.com Recipe Chicken salad with a light creamy dressing is an easy meal that can be prepared ahead. Chicken Salad with Dried Cherries 2 tablespoons reduced-fat mayonnaise Combine the mayonnaise, yogurt, 1 teaspoon vinegar, 1 teaspoon honey and 1/8 teaspoon salt in a small bowl and mix well. Combine the chicken, cherries, celery and green onions in a medium bowl. Add the mayonnaise mixture and stir until well mixed. Combine the remaining vinegar, honey and salt with the olive oil in a jar with a tight fitting lid and shake until the salt is dissolved. Chill the dressing until serving. To serve, toss the salad greens with the dressing and divide onto 2 plates. Add chicken salad and sprinkle with almonds. Plan Ahead In the summer it is easy to add extra chicken when grilling and have enough for another meal. If I’m not grilling, I roast two bone-in chicken breasts at 350 degrees F. for about 45 minutes or until the internal temperature reaches 170 degrees F. Before roasting, I rub the breasts with a little olive oil and season generously with coarse salt and pepper. When cool, remove the chicken from the bones, dice and chill.
|
The Healthy Table