The World's Healthiest Foods, Essential Guide for the Healthiest Way of Eating

vegetables & salads

Image

Image

The numbers beside each food indicate their Total Nutrient-Richness. (For more details, see page 805.)

Image

Vegetables

Vegetables are now taking center stage. Public health recommendations are emphasizing the importance of vegetables as the cornerstone of the “Healthiest Way of Eating.” This advice is based on the wealth of scientific studies that have shown the incredible benefits of the health-promoting nutrients that vegetables contain. Including plenty of vegetables as part of your daily menu not only promotes long-term health, but provides energy and helps you look your best.

One of the primary reasons that people avoid eating vegetables is that traditional cooking methods often result in overcooked, mushy vegetables that have little flavor. Those overcooked vegetables may also have lost as much as 80% of their nutrients!

This is why I want to share with you the al denté “Healthiest Way of Cooking,” so you will never have to eat bland-tasting, overcooked vegetables again. Al denté is a quick and easy way to prepare crisp, tasty, enjoyable vegetables in just minutes. In addition to improving taste, cooking vegetables al denté provides you with the maximum nutritional benefits.

By using the “Healthiest Way of Cooking” methods to prepare your vegetables al denté, you’ll discover how easy it is to add vegetables to your diet. You’ll experience the benefits of incorporating vegetables as a regular part of your meals, just as they have done for centuries in Asia and the Mediterranean regions of Europe where the people are renowned for their exceptional health and longevity.

All of the recipes and cooking methods for vegetables and other World’s Healthiest Foods (presented in this book) have been thoroughly tested many times in my own kitchen, which is not a commercial kitchen, but one that is probably very similar to your own.

Vegetables: Definition

Botanists describe vegetables as herbaceous (non-woody) plants that can be consumed as food. Vegetables come in many sizes and shapes and from different parts of the plant. Some are leaves (spinach, lettuce), some are roots (carrots, beets), some are stalks (celery, fennel), some are tubers (potatoes, sweet potatoes), some are inflorescents (flowering vegetables like broccoli and cauliflower) and others are bulbs (garlic, onions).

Some foods we think of as vegetables are technically fruits. It’s fairly easy to tell which vegetables are actually fruits by slicing them open and seeing the seeds inside. Among these are tomatoes, peppers, squash, eggplant, avocados and cucumbers. Since they are usually considered vegetables from a cooking perspective, however, I have included them in this section of the book.

Why We Need to Eat Vegetables Every Day

We need to eat vegetables every day because they supply an incredible amount of health-promoting water-soluble vitamins. Our bodies require these nutrients to be supplied daily because, unlike fat-soluble vitamins (such as vitamin A, E and D) that our bodies can store for future use, the water-soluble vitamins (vitamin C and vitamins B1, B2, B3, B5, B6, B12 and folic acid) can only be stored in small amounts or not at all. Since vitamins cannot be produced by the body and can only be obtained from the food we eat, they are called “essential nutrients.” Vegetables’ rich concentration of water-soluble vitamins is just one reason why the U.S. government guidelines for a healthy diet recommend eating at least 2½ cups, or 5 servings, of vegetables every day.

Eating the recommended 5 servings of vegetables a day helps promote optimal health. Our bodies are very adaptive and can obviously survive on less, but not without long-term costs to our health. Negative effects may be subtle and go unnoticed for awhile as they may take a long time to fully develop. However, they can’t be avoided; without adequate servings of vegetables, we deprive our bodies of excellent sources of vitamins and minerals essential to proper physiological functioning as well as dietary fiber and literally thousands of protective phytonutrients, the importance of which is just now being revealed in the scientific research. The effects of not eating enough vegetables may range from low energy levels to reduced immune function and many types of degenerative diseases. Eating vegetables every day is the way to ensure that we feel our very best.

Why Vegetables Can Help You Stay Slim, Energized and Healthy

Vegetables are the most nutrient-rich foods. That means they are the foods that provide the most vitamins, minerals and phytonutrients (plant nutrients) for the least number of calories, so they help keep you slim and energized. The fact that vegetables are rich in nutrients and low in calories is especially significant today when obesity is the fastest growing cause of disease and death in the United States. Eating foods high in calories and low in nutrients is a leading cause of obesity and poor health. Therefore, it is especially important to include more low-calorie, nutrient-rich foods in your menu for both your long-term health and your appearance.

A recent USDA study found that people whose diets consisted of more than 55% carbohydrates from vegetables, fruits and whole grains consumed 200 to 300 fewer calories a day than those who ate the standard American diet. They also had the lowest Body Mass Index (BMI) scores. BMI is a measure of body fat based on height and weight that is used to determine whether individuals are overweight or underweight.

Eating a variety of vegetables as a regular part of your meal plan helps you to stay slim and provides the energy and vitality necessary to really enjoy daily life. All of us depend on complex carbohydrates for energy and vitality. The starchy portion of complex carbohydrates is converted into glucose, which is used to produce energy in our cells. However, the energy contained in glucose can only be released in combination with vitamins and minerals. The most important of these include all of the B vitamins, vitamin C and minerals like zinc. Vegetables are some of the best sources of these nutrients, which are essential for turning carbohydrates into energy rather than storing them as fat. So, eating plenty of vegetables rich in complex carbohydrates is a sure way to help you stay both slim and energized.

Vegetables are also one of the richest sources of calcium, a mineral that plays a host of important roles in the body, including helping to maintain bone health. (For more on Calcium, see page 738.)

Vegetables, Along with Fruits, Provide More Important Phytonutrients Than Any Other Food Group

Vegetables, along with fruits, are taking the forefront in helping people to stay healthy because they are the most concentrated sources of health-promoting phytonutrients.

Phytonutrients are the compounds that not only provide vegetables with their intense colors but also help protect them as they grow and mature. Some of the more familiar phytonutrient families include flavonoids, which are found in red and purple vegetables such as beets and red cabbage, and carotenoids, which are found in yellow, orange and red vegetables such as carrots, tomatoes and winter squash. Chlorophyll phytonutrients provide plants, such as kale and Swiss chard, with their bright green color.

These phytonutrients, as well as others found in vegetables, help protect your health, just as they help protect the plants themselves. The different types of phytonutrients work together to provide powerful antioxidant protection from cellular damage in the body’s cardiovascular, immune, respiratory and central nervous systems. The more vegetables you eat, the more phytonutrients you will consume, and the more you will benefit from their health-protective properties.

Lutein, betacarotene and lycopene are just a few of the phytonutrients that researchers are now discovering have numerous health benefits. They estimate that one day up to 40,000 phytonutrients will be identified and their benefits understood. Today, the cruciferous vegetables (broccoli, cauliflower, cabbage, kale, collard greens, mustard greens and Brussels sprouts) and the Allium family of vegetables (onions, garlic and leeks) are among the vegetables most studied for their phytonutrient content. All of these vegetables are known for their health-promoting sulfur compounds, which have been found to reduce the risk of heart disease and cancer. (For more on Phytonutrients, see the Q&A, “Are Vegetables and Fruits Equally Good for My Health?,” see page 160.)

Are Bitter Vegetables More Nutritious?

New scientific studies are now revealing fascinating findings that identify the health-promoting flavonoid phytonutrients as the compounds that give vegetables their bitter flavor. (For more, see “Are Bitter Vegetables Better for You?” on page 161.)

Are Raw or Cooked Vegetables Better?

Most animals thrive on diets consisting almost exclusively of raw, uncooked foods. However, you only have to watch how grazing animals eat to realize the amount of chewing they must do to process raw foods. Few people have the time to chew their food long enough to obtain the full nutritional benefits from raw foods.

There is some concern about the destruction of enzymes when vegetables are cooked; however, enzymes aren’t destroyed by cooking. Enzymes are proteins, and the proteins still remain in the food after it’s cooked. Cooking deactivates enzymes so that they no longer function as enzymes, but they remain proteins that can be useful to the body. The enzymes found in vegetables may also be deactivated when they are taken out of the ground, cut off from their roots or harvested in some other way. These activities may dramatically change their metabolism.

Our primary digestive enzymes include proteases and peptidases (to digest proteins), amylases and saccharidases (to digest carbohydrates) and lipases (to digest fats). Although raw foods contain some of these enzymes to help digestion, most enzymes found in raw foods are not digestive enzymes. Our digestive tracts also have their own digestive chemistry, which also denatures enzymes. For example, our stomach is extremely acidic, and its level of acidity denatures many enzymes even more quickly than cooking.

Recent scientific research also shows that you can get more nutritional benefits from eating quickly cooked vegetables than from eating them raw. Vegetables that are cooked quickly, as in the al dentémethod of cooking (see page 92), have been found to release more nutrients inside of the digestive tract, resulting in greater assimilation of those nutrients. Other studies have shown that the amount of chlorophyll absorbed by the body is greater when the vegetables were quickly cooked. Cooking vegetables al denté for a short period of time can actually make food easier to digest and therefore less stressful on your digestive tract.

This does not mean that I do not support enjoying raw vegetables. Raw vegetables add color, taste and texture to our diets. I have included many recipes showing how to enjoy vegetables raw. Raw vegetables are easy to pack in lunches, make wonderful salads and snacks and are a rich source of many nutrients. However, I feel that properly cooking vegetables can add even more flavor and nutrition to your meals.

Properly cooking vegetables (using short cooking times) plays a key role in how much you will benefit from the vegetables that you eat. Cooking aids in the digestion of vegetables by breaking down cell walls, a job your body would have to do if they were not cooked and you didn’t chew thoroughly. Our digestive system has lost the ability over the last thousand years to easily digest raw vegetables. I’ve seen firsthand the potential benefits that can be derived from properly cooking vegetables, and I’ve also seen the problems that can occur from improper cooking methods. That’s why I’ve focused much of my time and effort in coming up with methods of cooking that not only enhance the flavor and texture of vegetables but also promote good digestion and preserve as much of their original nutrient content as possible. I call this the “Healthiest Way of Cooking” (see page 45).

What Are the Nutritional Advantages of Cooking Vegetables?

Here are some of the scientific findings that support the health benefits of eating quickly cooked foods compared to relying solely on a raw foods diet:

MORE CAROTENOIDS: Carotenoids are usually hooked together with proteins or locked into their own crystallike structure when found in their natural state. Heating helps break down these structures, freeing carotenoids for digestion and absorption into our cells. Research has measured the increased availability of carotenoids after vegetables have been cooked. For example, about 40% more betacarotene is released from carrots and made available through cooking.

FEWER ALKALOIDS: The alkaloid content of nightshades is problematic for some individuals. Cooking can lower the alkaloid content by as much as 40–50%. (For more on Nightshades, see page 723.)

FEWER GOITROGENS: Although research studies are limited in this area, cooking does seem to reduce goitrogens. These compounds can cause enlargement of the thyroid gland in people who are susceptible to goiters. (For more on Goitrogens, see page 721.)

FEWER OXALATES: Cooking can help reduce the oxalates found in vegetables by 5 to 15%. Although this reduction is small, it may still be beneficial for individuals needing to restrict their oxalate intake. Boiling is the best cooking method when there is concern about the oxalate content of vegetables because direct contact between the vegetable and the water helps to leach oxalates out of the vegetable and into the water. (For more on Oxalates, see page 725.)

LESS SALMONELLA AND E. COLI BACTERIA: These bacteria are sometimes found on raw sprouts because they are grown under warm and humid conditions. This is true whether they are grown commercially or in the home. The heat from cooking can help destroy the bacteria in sprouts as well as any other types of bacteria that can be found on some vegetables (see page 00).

Overcooking Can Destroy Important Nutrients

There is a fine balance when it comes to cooking vegetables. While lightly cooking vegetables enhances their flavor and nutritional benefits, overcooking not only reduces flavor but also results in the loss of many of their health-promoting nutrients. Overcooking some vegetables can occur in as little as seven minutes.

The chart below illustrates how overcooking vegetables by boiling in water and subjecting them to very high temperatures for an extended period of time can result in substantial nutrient loss.

Overcooking can make healthy vegetables much less healthy by causing a loss of chlorophyll, magnesium and other water-soluble vitamins, minerals and phytonutrients. Overcooking vegetables by cooking for too long or at excessively high temperatures can also alter the structure of nutrients, including protein and fiber, and decrease their health benefits.

Image

What is a Serving Size of Vegetables?

The following is a list of the standard serving sizes for vegetables:

Image

The Easy Way to Enjoy 5 Servings of Vegetables each Day

The idea of trying to eat 5 servings of vegetables a day can seem overwhelming. Yet, if you remember that one serving is only a 1/2 cup of cooked vegetables, and therefore one cup of cooked vegetables provides 2 of the recommended 5 servings, then suddenly it does not seem so difficult.

In this book, I will share with you flavorful recipes using the al denté method of cooking that not only make vegetables easy to prepare but so tasty that you will want to eat at least 5 servings a day because they are so enjoyable! While the U.S. Dietary Guidelines recommends including at least 5 servings of vegetables a day, there are plans to soon increase this recommendation to 13. Here are a few suggestions of how to easily include more vegetables in your diet:

BREAKFAST

Start your day with a healthy vegetable frittata and get a serving of vegetables at breakfast or serve omega-3 rich eggs on top of a combination of spinach, mushrooms and tomatoes. (1 serving of vegetables)

LUNCH

Start lunch with a mixed salad that contains a variety of vegetables, such as lettuce, tomatoes, avocados and cucumbers, and get 4 servings of vegetables in one dish. You can also enjoy one of the book’s many salad entrées. (4 servings of vegetables)

DINNER

Start dinner with a salad or vegetable crudités as appetizers. Have green vegetables like broccoli as a side dish and substitute vegetables such as carrots or squash for pasta or rice to accompany your fish or meat. (4 servings of vegetables)

This day’s menu provides 9 servings of vegetables.

How to Use the Individual Vegetable Chapters

Each vegetable chapter is dedicated to one of the World’s Healthiest Vegetables and contains everything you need to know to enjoy and maximize its flavor and nutritional benefits. Each chapter is organized into two parts:

1. VEGETABLE FACTS describe each vegetable and its different varieties and peak season. It also addresses the biochemical considerations of each vegetable by describing unique compounds that may be potentially problematic for individuals with specific health problems. Detailed information of the health benefits of each vegetable can be found at the end of the chapter.

2. THE 4 STEPS TO THE BEST TASTING AND MOST NUTRITIOUS VEGETABLES include information on how to best select, store, prepare and cook each one of the World’s Healthiest Vegetables. This section also features Step-by-Step Recipes and Flavor Tips. While specific information for individual vegetables is given in each of the specific chapters, here are the 4 Steps that can be applied to vegetables in general, including those not included in the list of the World’s Healthiest Foods.

1. the best way to select vegetables

Adding vegetables to your “Healthiest Way of Eating” begins with selecting the best quality vegetables, which means the freshest, most nutritious vegetables—those that are organically and locally grown whenever possible. I select organically grown vegetables because they are produced without the use of pesticides and are not coated with the wax commonly found on conventionally grown varieties of vegetables such as cucumbers, tomatoes, eggplant, peppers and squash. (For more on Organic Foods, see page 113.)

I like to purchase locally grown vegetables whenever possible not only because they are fresher but also because they are better for the economy and the environment since they don’t have to be transported over long distances, which saves fuel and contributes less to air pollution. I also recommend purchasing vegetables that are in season; studies have found that vegetables enjoyed in the height of their season contain the highest nutritional value. For example, researchers in Japan discovered that spinach contains three times more vitamin C during the peak of its season. Local, organically grown vegetables in season are the first choice of many of the most highly regarded restaurant chefs.

I also check for the maturity of my vegetables. Although vegetables do not ripen like fruits, they do reach maturity. Not only are they past their prime when they are tough, woody or show signs of decay but they have lost much of their nutritional value. In each of the vegetable chapters, I will share with you information about what features to look for to help you select the freshest, most flavorful and most nutrient-rich vegetables.

Which Vegetables Contain the Most Pesticide Residues?

In the mid-1990s, the Environmental Working Group (EWG) developed their “Dirty Dozen” list of fruits and vegetables containing the highest levels of pesticide residue. Since then, other non-profit groups, such as Mothers and Others and the Consumer Union, have done similar analyses. In 2006, EWG updated their list. The following chart shows the World’s Healthiest Vegetables that are included amongst the “Dirty Dozen” when they are conventionally grown; it also shows the World’s Healthiest Vegetables that were found to have the least pesticide residues.

Image

You can cut your pesticide intake substantially by avoiding the “Dirty Dozen.”

Although I am a strong proponent of selecting organically grown vegetables and fruits whenever possible, I believe it is especially important to select the organically grown varieties of the vegetables that have been found to have the highest level of pesticide residue. If you can’t find organic foods, you can cut your pesticide intake by 80% by selecting vegetables from the list of vegetables that contain the least amount of pesticides. (For more information on Organic Foods, see page 113.)

2. the best way to store vegetables

Once harvested, vegetables are much more susceptible to oxidative damage because they are no longer alive and cannot replenish their defenses. Because of this, proper storage must take the place of the ability the vegetables once had to defend themselves when they were growing. Vegetables will deteriorate much more quickly if not properly stored.

When vegetables are harvested, they have a reserve of protective nutrients. Since vegetables continue to respire after they have been picked, these nutrients are continually being used up to protect them from the oxidative effects of respiration. When these nutrients are used up, the vegetables will spoil. Thus, the key to maintaining vegetables’ freshness is to minimize their respiration rate by storing them properly. Properly storing vegetables reduces their respiration rate, which helps retain their freshness, conserves their protective phytonutrient reserves and maximizes their nutrient retention.

Respiration Rates of Vegetables

Different vegetables have different respiration rates. As noted above, this is important because the respiration rate is related to how quickly a particular vegetable will spoil. The faster a vegetable respires, the more easily it will spoil and the more important it is to store it correctly.

The following list provides the respiration rates of several different vegetables. It will help you to understand why some vegetables, such as potatoes, can be stored longer (up to one month) than others, such as green beans (two days if not refrigerated and properly stored). Rates are measured in terms of how much carbon dioxide is given off in mg (mg) per kilogram (kg) of vegetable every hour (hr) for vegetables kept at room temperature (68°F/20°C).

Image

Refrigeration (36°–40°F/2°–4°C) is the best way to reduce the respiration rate of most vegetables and prolong their freshness. It is the most common method of storing vegetables and helps retain their vitality and nutritional value, especially their vitamin C. For example, at room temperature, cabbage can lose approximately 30% of its vitamin C in just two days.

How much the respiration rate will be reduced by refrigeration depends on the type of vegetable, the exact way it is stored in the refrigerator (in a plastic container, wrapped in plastic and/or in a storage bin are some of the best ways), and where in the refrigerator it is kept (different parts of the refrigerator differ in temperature with the back of the bottom shelf being the coolest). One study found that honeydew melons decreased in respiration rate by three times when refrigerated, while other studies have indicated that shelf life was doubled when vegetables were kept in the refrigerator.

Some plastic vegetable storage bags have tiny air holes, which reduce surface moisture while still decreasing air flow, so they minimize spoilage better than the bags provided at your local market. Tightly fitting glass or plastic storage containers are also good options as they can reduce exposure of your vegetables to air. You can also purchase specialty bags from the produce section that can keep your vegetables fresh for even longer periods of time; however, these bags can be quite expensive.

Some vegetables are best not refrigerated but are better stored in a cool dark environment at temperatures of about 50°–60°F (10°–16°C). These vegetables—including tomatoes, potatoes, avocados, onions, garlic, winter squash and eggplant—are adversely affected by refrigeration. For example, tomatoes lose their flavor, avocados will rot, the starches in potatoes will turn to sugar and garlic will get moldy and mushy. These vegetables should only be refrigerated if they have been cut.

Vegetables Best Stored at Room Temperature

Image

Refrigerate after Ripening

Avocados can be refrigerated after they have been ripened.

Other Storage Tips

Do not wash vegetables before refrigeration because exposure to water will encourage them to spoil.

Vegetables should be handled with extreme care to prevent bruising. Any kind of cell damage can degrade their vitamin content, especially vitamin C.

3. the best way to prepare vegetables

Preparation is important. Cleaning vegetables properly is the first step in healthy preparation. Here are the best methods I have found for cleaning organic and conventionally grown vegetables:

(a) Wash organic vegetables well under cold running water.

(b) Wash conventionally grown vegetables in a solution of mild dishwashing liquid then rinse with water; this can eliminate some pesticides and fungicide residues. However, washing with soap or detergent does not remove the wax that is used to retain the moisture and increase the shelf life of conventionally grown vegetables like bell peppers, cucumbers, tomatoes, squash and eggplant. Only peeling will remove this wax.

When cleaning leafy green vegetables like spinach, I do not advise soaking them for a long period of time (more than one or two minutes) because water-soluble vitamins (such as vitamins B and C) will be lost by soaking.

(c) It is best to rinse salad greens under cold running water.

(d) It is best to cut vegetables into small pieces when using the al denté method of cooking because small pieces cook more quickly and therefore retain more nutrients. (For more on Al Denté, see below.)

For more information on washing vegetables, see page 219.

4. the healthiest way of cooking vegetables

When it comes to cooking vegetables, I’d like to share with you my experiences in Italy.

Cooking Al Denté

When I was in Italy at the Bugialli Cooking School in Florence, I learned how to cook perfect pasta from the world’s expert, Giuliano Bugialli. The term used to describe perfectly cooked pasta is al denté, which means tender, but not mushy, firm to the bite and retaining its shape.

Like pasta, vegetables can also easily become mushy and unappetizing. Historically, boiling vegetables until they were soft was the way they were usually cooked. They were also prepared with meats, in curries or other dishes that required a long time to cook, which also resulted in overcooked and tasteless vegetables. I became most concerned with this when I found that not only did these cooking methods cause a loss of flavor but more than half of the nutrients in the vegetables were also lost.

When I started incorporating more vegetables into my meals, I became determined to find a better way to cook them because I knew that proper cooking could make them more tasty and nutritious. So, when I learned to cook pasta al denté, it inspired me to also cook vegetables al denté. I believed that cooking vegetables al denté would bring out the inherently wonderful taste of vegetables and make them really enjoyable to eat. Since then, I have spent years perfecting the ways to cook vegetables al denté to come up with vegetables that are crisp, tender and full of flavor—appetizing vegetables that you can eat with full enjoyment. Because each vegetable is unique, and there were many variables to consider, I prepared some vegetables over 100 times until I got it right.

I always believed that if I showed people how to cook vegetables al denté, they would eat more vegetables because they would be more enjoyable. I avoided overcooking all of the World’s Healthiest Vegetables by cooking them al denté. My al denté vegetables were my contributions to potlucks and parties where they were always one of the first dishes to disappear. My friends loved them because the vegetables tasted great, and they wanted me to teach them how to cook vegetables al denté. They discovered that cooking vegetables al denté was easy, fun and not complicated at all.

Now, with this book, you can discover this as well. You will see how al denté cooking brings out the best taste of vegetables yet does not require a lot of work; you just need to know your vegetables. This is the reason I have devoted a chapter to each of the World’s Healthiest Vegetables and explain in detail their individual uniqueness. Not only do al denté vegetables taste great but this method of cooking enhances flavor, brings out color and preserves nutrients.

ENHANCES FLAVOR: Vegetables cooked al denté have the best flavor. They are crisp and flavorful with no unpleasant odors. This is because they are cooked al denté, just long enough to soften the cellulose and hemicellulose to make them crisp inside and tender outside, which is when their flavor is at its peak. Letting vegetables cook for as little as two minutes longer than the time required to cook them al denté causes them to lose their flavor and texture.

Have you ever noticed that when you cook some vegetables, they emit an unpleasant odor that negatively impacts their flavor? This is because cooking for too long results in the release and concentration of compounds that can give vegetables an unpleasant odor and taste, such as the smell of rotten eggs that comes from the hydrogen sulfide gas emitted from cruciferous vegetables when they are overcooked. When you cook vegetables al denté, you won’t have to worry about this. The short cooking time does not allow the time for many of these compounds to form.

BRINGS OUT COLOR: When a green vegetable is cooked al denté, its color becomes a bright, vivid green. The vibrant color is a sign that its nutritional value, flavor and texture are at their peak. A fresh, uncooked vegetable has air between its cells, which masks its true bright color. Within the first minute of cooking, the air begins to disappear from the cell, causing the color of vegetables to brighten. For example, the color of broccoli continues to increase in intensity during the first 5 minutes of cooking, reflecting the peak of nutrient content. Yet, after 5 minutes, you can actually watch the loss of nutrients with your own eyes as the vegetable begins to lose its natural color. So, bringing out the color of vegetables is not only important aesthetically, it’s also important nutritionally.

PRESERVES NUTRIENTS: It turns out that when we preserve the color of vegetables, we are preserving more than just their aesthetic value. The rainbow of colors created by phytonutrients offers a variety of health-promoting benefits as well. What I have found from scientific studies is that if you cook vegetables for a short time, as with the al denté method of cooking, you will bring out their color and maximize nutrient retention.

Cooking vegetables for a short period of time helps preserve and lock in nutrients, resulting in minimal loss of chlorophyll, vitamins, minerals, and health-promoting phytonutrients. There is an astonishing amount of scientific evidence supporting the relationship between how vegetables are cooked and the preservation of nutrients. For example, scientific studies have found that after 7 minutes, magnesium from the center of the chlorophyll molecule turns into a less colorful hydrogen molecule called pheophytin, and the color of vegetables turns to a drab green-gray. Just as autumn leaves change colors as they die and lose their chlorophyll, vegetables signal a significant loss of nutrients by changing color. That means you should remember to watch your cooking times to avoid losing nutrients. (For more on Chlorophyll, see page 183.)

Cook Each Vegetable as an Individual Food

Vegetables are delicate foods and should be treated with care. I found that when I cook vegetables al denté, it is critical to treat every vegetable as a unique food with its own individual cooking requirements. Unlike meats, beans and grains, vegetables are not forgiving when you overcook them. Many foods can be cooked for 2 to 3 minutes longer than recommended without much difference in the result. But not vegetables! They are not like any other food when it comes to cooking because they are delicate, and they cook quickly. That’s why in each chapter I have included the best cooking methods and optimal cooking times for each vegetable. While cooking vegetables is not complicated, it is important that you dedicate a few minutes entirely to their preparation. Don’t do anything else because overcooking by 1 or 2 minutes will destroy nutrients and make an enormous difference in texture and taste.

Timing is Essential

Since timing is essential when cooking vegetables, I started using a kitchen timer. I can’t cook without it! I recommend that everyone have a timer in the kitchen because it is important to be diligent when it comes to cooking times for vegetables. You don’t need any special type of timer, but I have found that battery-operated ones are best.

I use my timer to ensure that I do not cook my vegetables any longer than the recommended cooking time. And when your vegetables are finished cooking, it’s not good enough to just turn off the heat. You must remove them from the pot in which they were cooking because they will continue to cook after you turn off the heat. In fact, they will continue to cook from their own heat even after you have transferred them to a bowl. So remember that although vegetables may appear to be a little more crisp than desired when you remove them from the heat, they will be just right by the time you are ready to eat.

Vegetables Need to be Prepared Properly

I have found out that the secret to cooking al denté is to cut vegetables into small. equally sized pieces so that they will cook more quickly and evenly and retain the greatest amount of nutrients. Larger pieces need longer cooking time, which destroys more nutrients. For example, I cut cabbage into thin slices and broccoli florets into quarters so that they will cook more quickly. In the individual vegetable chapters, I share with you the best ways to cut each vegetable and the benefits of using my recommended methods.

Healthy Cooking Methods for Vegetables

Once you have selected fresh vegetables, it is important to choose the most appropriate cooking methods for the vegetables you are preparing. With each vegetable, I’ll offer you the “Healthiest Way of Cooking” methods to prepare that vegetable. Because each vegetable is unique, I also recommend the method that I feel is best suited to each vegetable to help retain the greatest number of nutrients and provide you with the most flavor and enjoyment. For example, some vegetables (spinach and Swiss chard) are better boiled to reduce their acid content, some are better steamed (broccoli and kale), others are best sautéed (mustard greens and mushrooms). Using these methods will help make cooking vegetables quick and easy and ensure that you will consistently retain maximum flavor and nutritional value.

HEALTHY SAUTÉ

An important feature of this method is that it uses no fat or oils. Heating fat or oils has been found to create free radicals and carcinogenic compounds, which are harmful to our health. “Healthy Sauté” quickly cooks vegetables in a minimal amount of time, concentrating their natural flavor and moisture. (For more on “Healthy Sauté,” see page 57.)

HEALTHY STEAMING

This method brings out the vibrant color of vegetables while giving them a delightful al denté texture. It is a gentle moist way of cooking that preserves flavor, color and nutrients. It is a quick method of cooking because, compared to boiling, you don’t have to wait for as much water to come to a boil (2–3 minutes for steaming versus 10–15 minutes for boiling). It’s also energy efficient. The lower nutrient loss from steaming is the main reason this method of cooking is so often recommended in the recipes in this book. (For more on “Healthy Steaming,” see page 58.)

QUICK BOILING

This is a commonly used cooking method but one that does dilute some of the flavor from the vegetables. Some water-soluble vitamins, such as the Bs and C, are also lost. However, it is the method I recommend using to cook spinach, beet greens and Swiss chard because some studies have shown that it helps to reduce the oxalate content of these vegetables. (For more on “Healthy Boiling,” see page 61.)

STOVETOP BRAISING

“Stovetop Braising” is another cooking method used for vegetables. With this method of cooking, the water-soluble nutrients that may be leached from the food can be captured in the cooking liquid and used as a broth or sauce base for the meal.

DIFFERENCES IN COOKING TIMES

What I have found when cooking al denté is that it is important to remember that differences in temperature between different stovetops and ovens can affect the cooking time of your vegetables. The altitude where you’re cooking can also have an effect on stove and oven temperatures and the time vegetables will take to cook. Individual differences in your stove or oven, the amount of water you use, how the vegetables are cut and the fact that young vegetables cook much more quickly than mature ones are just some of the reasons that vegetables may come out a little differently each time you cook them. So, use the recommended cooking time as a guideline, but be prepared to adjust for these variables. Experiment with your vegetables and have fun.

The Healthiest Way of Cooking

I provide you with many recipes that cook vegetables very quickly and retain the maximum amount of nutrients. Most of them take between 3 and 7 minutes. They are featured in the “Healthiest Way of Cooking” section of each vegetable.

I found that it is very important to dress vegetables properly to enhance their flavor, increase their nutritional value and make them more enjoyable. You should dress them to your liking. I have recommended dressing all of your vegetables with extra virgin olive oil because it is a heart-healthy oil that adds antioxidants as well as flavor and also tenderizes your vegetables. It is best to dress vegetables 5 minutes before serving to make them tender. This is in sharp contrast to dressing salads. Salads are always dressed right before (or even after) serving to maintain maximum crispness.

Cutting vegetables into even smaller pieces after they are cooked and immediately after dressing them ensures that the vegetables get a good coating of dressing for a better overall flavor.

Note: You will find information repeated in more than one chapter when the same information applies to more than one vegetable. This is especially true in the chapters about members of the cruciferous family of vegetables including cabbage, cauliflower, kale, collard greens, mustard greens and Brussels sprouts as well as the Allium family, which includes garlic, onions and leeks. This repetition was intended to make it easier for you to get complete information when reading about any one vegetable.

guide to the healthiest way of cooking vegetables

Image

* Lycopene is concentrated in the skin, so if eating tomatoes raw, choose cherry tomatoes

** Let sit for 5–10 minutes before cooking

• All cooking times based on a medium-size vegetable.

• All vegetables can be served with Mediterranean dressing, except olives, corn, garlic and sea vegetables.

• Mediterranean Dressing: extra virgin olive oil, lemon, garlic, and sea salt and pepper to taste.

guide to the healthiest way of cooking vegetables

Image

* Lycopene is concentrated in the skin, so if eating tomatoes raw, choose cherry tomatoes

** Let sit for 5–10 minutes before cooking

*** Follow directions on package

NOTE: YOU CAN COOK MORE THAN ONE VEGETABLE AT A TIME.

Image

For more about the information above, see Mediterranean Feast, page 277.

HINT: To mellow the flavor of vegetables, sprinkle with a few drops of tamari (soy sauce) just before serving. Even kids will love them.

spinach

Image

highlights

Image

Image

Image

Spinach is a Mediterranean favorite that has been recognized as a distinctive vegetable since the Golden Age of the Renaissance back in the 16th century. When Catherine de Medici left her home in Florence, Italy, to marry the King of France, she brought cooks with her who knew how to prepare Spinach in the special way she loved best—the dish that has come to be known as Spinach a la Florentine. Now, you don’t need special cooks from Florence to prepare your Spinach. By using the al denté “Healthiest Way of Cooking,” you can bring out the best flavor from your Spinach while maximizing its nutritional value in just 1 minute.

It has been reported that the sale of Spinach has gone up 300% after it has become available prewashed and prepackaged.

why spinach should be part of your healthiest way of eating

Spinach is an excellent plant-based source of iron that, in comparison to meat sources, is low in calories and virtually fat-free. It is also a rich source of phytonutrients. Carotenoid phytonutrients such as betacarotene, lutein and zeaxanthin provide antioxidant protection against damage to cell structures. Spinach also contains at least 13 different flavonoid phytonutrients that also function as powerful antioxidants. Spinach is an ideal food to add to your “Healthiest Way of Eating” not only because it is so richly endowed with nutrients, but also because it is low in calories: one cup of cooked Spinach contains only 41 calories.

Overcooked and canned Spinach lose much of their nutrients as well as their beautiful rich green color. So, although we know Popeye made himself strong from eating Spinach, think how much stronger he would have been if he hadn’t eaten it out of a can! (For more on the Health Benefits of Spinach and a complete analysis of its content of over 60 nutrients, see page 104.)

varieties of spinach

Spinach (Spinacea oleracea) is thought to have originated in ancient Persia (Iran) and was introduced into China in the 7th century when the king of Nepal sent it as a gift to the emperor. Spinach shares a similar taste profile to Swiss chard and beet greens as they all belong to the same family of vegetables (known as “goosefoot” or Chenopodiaceae). Spinach can be enjoyed both cooked and raw. The varieties of Spinach are not identified at most markets; they are merely labeled as Spinach.

CURLY OR SAVOY

This is the most popular variety of Spinach and is used for cooking. It is the variety featured in the photographs in the this chapter. Curly Spinach is usually sold in bunches and requires thorough cleaning. It has crisp, curly leaves with the root end sometimes having a reddish coloration. Because of its firm texture, this variety is usually served cooked and is not the best choice to use raw in Spinach salads.

FLAT-LEAF SPINACH

This variety is also served cooked. Its leaves are larger, smoother, more tender and sweeter than Curly Spinach; its stems are also more tender. Flat-leaf Spinach is similar in nutritional value to Curly Spinach.

Flat-leaf Spinach is often sold in bags with stems removed. Since there is little waste when using bagged Spinach, you will generally need to purchase less bagged Spinach than Spinach sold in bunches when following recipes calling for Spinach. Although it is prewashed, it is best to rinse before using.

BABY SPINACH

This type of Spinach is best for salads and is too tender for cooking. Baby Spinach is immature Flat-leaf Spinach that has been harvested much earlier in its lifecycle. It has a mildly sweet flavor with very tender leaves and is lower in oxalic acid (data for specific amounts is not available). Baby Spinach is usually packaged in bags or sold in bulk with the stems included, but the stems are very tender and don’t need to be removed.

NEW ZEALAND SPINACH

This native of New Zealand, Australia and Japan is not true Spinach but belongs to a different family called Aizoaceae and genus-species called Tetragonia tetragoniaides. It can be cooked in much the same way as true Spinach, is comparable in its vitamin C content and contains oxalic acid, but has slightly less betacarotene.

FROZEN SPINACH

Frozen Spinach is very popular. It has been well-cleaned and precooked (blanched), so all you have to do is heat it thoroughly, or just defrost it in the refrigerator if you are going to add it to a recipe. Although it is nutritionally comparable to fresh cooked Spinach, it has less flavor.

the peak season

Spinach is available throughout the year, but its flavor is at its peak during the cold months when the frost helps to develop a sweet flavor and crisp texture. In hotter months Spinach is less tender and will require around 30 seconds additional cooking time. The flavor of Baby Spinach does not vary throughout the year as it is harvested when it is very young.

biochemical considerations

Spinach is a highly concentrated source of oxalates, which might be of concern to certain individuals. It is one of the foods most commonly associated with allergic reactions in individuals with latex allergies. Spinach is one of the 12 foods on which pesticide residues have been most frequently found. (For more on: Oxalates, see page 725; Latex Food Allergies, see page 722; and Pesticide Residues, see page 726.)

4 steps for the best tasting and most nutritious spinach

Turning Spinach into a flavorful dish with the most nutrients is simple if you just follow my 4 easy steps:

1. The Best Way to Select

2. The Best Way to Store

3. The Best Way to Prepare

4. The Healthiest Way of Cooking

new scientific findings

HOW NUTRITIOUS ARE THE STEMS OF SPINACH?

Spinach stems are great for adding more fiber to your “Healthiest Way of Eating.” They contain more fiber than the leaves while still providing the other nutrients found in the leaves but in smaller quantities. The nutrient content of the stems fluctuates dramatically and is closely related to the age and growth status of the plant since the flow of nutrients through the stems depends upon the plant’s tasks at any given moment, including during its phases of growth.

1. the best way to select spinach

You can select the best tasting Spinach by looking for vibrant, bright green leaves with stems that look fresh and crisp. By selecting the best tasting Spinach, you will also enjoy Spinach with the highest nutritional value. As with all vegetables, I recommend selecting organically grown varieties whenever possible. (For more on Organic Foods, see page 113.)

Avoid Spinach that shows signs of yellowing or that has leaves that are wilted or bruised. A slimy coating on Spinach leaves is an indication of decay.

2. the best way to store spinach

Spinach is a delicate vegetable. Be sure to store it properly or else it can lose up to 30% of some of its vitamins as well as much of its flavor.

Spinach continues to respire even after it has been harvested; its respiration rate at room temperature (68°F/20°C) is 230 mg/kg/hr. Slowing down the respiration rate with proper storage is the key to extending its flavor and nutritional benefits. (For a Comparison of Respiration Rates for different vegetables, see page 91.)

Spinach Will Remain Fresh for Up to 5 Days When Properly Stored

1. Store Spinach in the refrigerator. The colder temperature will slow the respiration rate, helping to preserve its nutrients and keep Spinach fresh for a longer period of time.

2. Place Spinach in a plastic storage bag before refrigerating. I have found that it is best to wrap the bag tightly around the Spinach, squeezing out as much of the air from the bag as possible.

3. Do not wash Spinach before refrigeration because exposure to water will encourage Spinach to spoil.

COOKING INCREASES IRON ABSORPTION

Research presented at the annual meeting of the American Chemical Society in San Francisco in 2000 by investigators at Rutgers University measured the availability of iron from several different vegetables and found an average increase of about 10-15% in the absorption of iron in cooked vegetables compared to raw vegetables.

3. the best way to prepare spinach

Properly cleaning and cutting Spinach helps ensure that the Spinach you serve will have the best flavor and retain the greatest number of nutrients.

Cleaning Spinach

Spinach sold in bunches can often contain a large amount of soil and should be washed well. Before cleaning, reserve as much of the stem portion of the Spinach as possible by cutting only 1–2 inches off of the root end of the Spinach. You can save time by doing this in one cut before separating the bundle. Discard the outer leaves that may be tough, brown or slimy.

Place the Spinach in a large bowl of tepid water and swish the leaves around with your hands, dislodging as much of the soil as possible. To preserve nutrients, do not leave Spinach soaking or the water-soluble nutrients will leach into the water. Remove the leaves from the water, refill the bowl with fresh water and repeat this process until there is no longer any soil appearing in the water. Alternatively, once you have done this a couple of times, you can rinse it in a colander to remove any remaining soil. (For more on Washing Vegetables, see page 92.)

Spinach sold in bags has been pre-washed and only needs to be rinsed.

What to Do with Stems

Spinach stems are good to eat and add extra enjoyment to your “Healthiest Way of Eating.” They are usually small and tender and can be cooked along with the leaves. They give balance of flavor and texture. You may occasionally find stems that are larger and tougher than usual and require extra cooking. In this case, separate the stems from the leaves. If you would like, you can then cook them for 1–2 minutes before adding the leaves; however, I have never found it necessary to cook them separately.

4. the healthiest way of cooking spinach

Since research has shown that important nutrients can be lost or destroyed by the way a food is cooked, the “Healthiest Way of Cooking” Spinach is focused on enhancing its flavor while maximizing its vitamins, minerals and powerful antioxidants.

The Healthiest Way of Cooking Spinach: “Quick Boiling” for just 1 Minute

In my search to find the Healthiest Way to cook Spinach, I tested every possible cooking method, and discovered that “Quick Boiling” Curly or Flat-leaf Spinach for just 1 minute produced the best result. Although 1 minute may seem like an extremely short time, I found that this is all it needs because it is a very delicate vegetable. “Quick Boiling” reduces the acids found in Spinach, brings out its mild, sweet, distinctive flavor, retains its bright green color and maximizes its nutritional profile. The Step-by-Step Recipe will show you how easy it is to “Quick Boil” Spinach.

In Mediterranean countries, where Spinach is very popular, it is usually cooked uncovered in a pot of boiling water. “Quick Boiling” is the healthiest way to cook Spinach because it frees up some of the unwanted acids and allows them to leach out into the water. While boiling is not considered the best way of cooking most vegetables, Spinach is one of only three vegetables I recommend boiling because of its acid content. The other two are Swiss chard and beet greens, which belong to the same botanical family as Spinach. After boiling any of these three vegetables, be sure to discard the cooking water. Do not drink it or use it for stock because it will contain the unwanted acids leached from the vegetables. (For more on “Quick Boiling,” see page 61.)

How to Avoid Overcooking Spinach: Cook it Al Denté

One of the primary reasons that cooked Spinach loses its flavor and shrinks up to 80% is because it is overcooked. That is why I recommend you “Quick Boil” Spinach al denté for the best flavor. Spinach cooked al denté is tender because it is cooked just long enough to soften its cellulose and hemicellulose fibers; this makes it easier to digest and allows its health-promoting nutrients to become more readily available for absorption. Remember that testing Spinach with a fork is not an effective way to determine whether it is done.

Spinach is a delicate vegetable, so it is very important not to overcook it. Spinach cooked for as little as a minute longer than al denté will begin to lose its chlorophyll and its bright green color; it will take on a brownish hue, a sign that magnesium is being lost. Overcooking Spinach will cause it to become soft and mushy and significantly decrease its nutritional value: as much as 50% of some nutrients can be lost. (For more on Al Denté, see page 92.)

Cooking Methods Not Recommended for Spinach

STEAMING, SAUTÉING OR COOKING WITH OIL

An Easy Way to Prepare Spinach, Step-by-Step

CLEANING SPINACH

Image

1 Before loosening the bundle, cut 1 to 2 inches off of the stem end. 2 Fill bowl with tepid water and rinse Spinach. Refill the bowl with fresh water, and repeat this process until no more soil appears in water. 3 Drain in colander.

I don’t recommend steaming Spinach because I find steamed Spinach has a slightly bitter acid taste since it is not able to release as much of the acids as it does when it is boiled. It is best not to sauté because Spinach does not contain enough liquid to extract and reduce Spinach’s acid concentration. (For more information on Oxalates, see page 725.) I also don’t recommend cooking Spinach in oil because high-temperature heat can damage delicate oils and potentially create harmful free radicals.

Serving Ideas From Mediterranean Countries:

Traveling through the Mediterranean region, I found that Spinach was prepared in many different ways:

In Italy, they serve Spinach with pine nuts and raisins or anchovies.

In Greece, it is cooked with rice, feta cheese and mint.

In Spain, it is cooked with garlic, onion, paprika, olive oil, vinegar and cinnamon.

In North Africa, Spinach is made spicy with the addition of chili peppers, black pepper, cumin and garlic. They also add eggs, olive oil, tomato paste and lemon juice.

In France, it is served with pine nuts, garlic and nutmeg.

In Turkey, it is made into an appetizer called burek, a filled pastry.

Q I have heard that although Spinach is high in calcium, it also contains oxalates (oxalic acid) which block the calcium from being absorbed. Is there any truth to this?

A Spinach does contain calcium as well as oxalates. However, in every peer-reviewed research study I’ve seen, the ability of oxalates to lower calcium absorption definitely exists, but is relatively small, and definitely does not outweigh the ability of oxalate-containing foods to contribute calcium to the “Healthiest Way of Eating.” This relationship seems particularly true in the case of Spinach, which is incredibly calcium-rich (a cup of boiled Spinach contains over 240 mg). So while it’s true that Spinach is a relatively high oxalate food, and equally true that oxalates can bind with calcium and lower its absorption, the research does not seem to support the position that Spinach is a poor choice for increasing calcium in the “Healthiest Way of Eating.”

If you are still concerned about oxalates, cooking Spinach would actually be a way to reduce its oxalate content—by 5–15%—if it is cooked correctly. I recommend boiling Spinach without the top on the pot because this allows some of the oxalic acids to be liberated and therefore reduces the oxalate content of the Spinach. If you want to eat raw Spinach, use baby Spinach. Not only does baby Spinach have a sweeter flavor making it better suited for salads and other dishes where raw Spinach is called for, but it also has a lower oxalate content than mature Spinach.

Image how to enjoy fresh spinach without cooking

Spinach Salad: It is best to use Baby Spinach leaves rather than mature Spinach. Dress 6 cups of Baby Spinach with 3 TBS extra virgin olive oil, 1 TBS lemon juice, 1 clove chopped garlic, sea salt and pepper. The ratio of olive oil to lemon juice is 3:1. Too much dressing will wilt your Spinach. You will want the Spinach tender and not mushy.

Wilted Mediterranean Spinach Salad: Warm 1/4 cup of Mediterranean Dressing (page 103) and drizzle it over 6 cups of Baby Spinach. Be sure not to use too much dressing or it will cause the Spinach to become overly wilted. You can add thinly sliced black olives, boiled eggs, goat cheese, anchovies, thinly sliced red onions, cherry tomatoes and sliced mushrooms.

Citrus Spinach Salad: Place 6 cups of Baby Spinach in a large bowl. Add orange sections, a handful of walnuts and raisins and bits of gorgonzola or goat cheese (or pieces of chicken or turkey) for a delicious salad. To make a tasty dressing, use the juice of half an orange and half a lemon, sea salt, pepper and 3 TBS extra virgin olive oil.

STEP-BY-STEP RECIPE

The Healthiest Way of Cooking Spinach

1-Minute “Quick Boiled” Spinach

This Mediterranean way of preparing Spinach has the best flavor because it helps remove some of the acids found in Spinach and brings out its sweetness, while also enhancing its nutritional value. It tastes great served with the Mediterranean dressing.

1 lb fresh Spinach

Mediterranean Dressing:

3 TBS extra virgin olive oil

1 tsp lemon juice

1 medium clove garlic

Sea salt and pepper to taste

1. Use a large pot (3 quart) with lots of water. Bring water to a rapid boil.

2. While water is coming to a boil, press or chop garlic and let it sit for at least 5 minutes. (Why?, see page 261.)

3. Wash Spinach as directed under the The Best Way to Prepare Spinach.

4. When water is at full boil, place Spinach into the pot. Do not cover. Cooking uncovered helps the acids escape into the air. Cook Spinach for 1 minute; begin timing as soon as you drop the Spinach into the boiling water. Be extremely careful to avoid burning yourself when adding Spinach to the boiling water.

Image

“Quick Boiled” Spinach with Tomatoes

5. After the Spinach has been cooking for 1 minute, (do not wait for water to return to a boil), use a mesh strainer with a handle to remove the Spinach from the pot. Press out excess liquid with fork. This will keep the Spinach from diluting the flavor of your dressing. You want the Spinach to be tender, brightly colored and not mushy when it’s done. For information on Differences in Cooking Time, see page 94.

6. Transfer to a bowl. For more flavor, toss Spinach with the remaining ingredients while it is still hot. (Mediterranean Dressing does not need to be made separately.) Using a knife and fork, cut Spinach into small pieces. Research shows that carotenoids found in foods are best absorbed when consumed with oils.

SERVES 2

COOKING TIPS:

• To prevent overcooking Spinach, I highly recommend using a timer.

• Testing Spinach with a fork is not an effective way to determine whether it is done.

Flavor Tips: Try these 4 great serving suggestions with the recipe above. Image

1. Most Popular. Add a few drops of tamari (soy sauce) to mellow the taste of Spinach and sprinkle with sesame seeds.

2. Drizzle with balsamic vinegar and crumbled goat cheese.

3. Top with kalamata olives or anchovies.

4. Creamy Curry Spinach: Mix 1 cup low-fat cottage cheese, 1 tsp curry powder, and sea salt and pepper to taste in a large bowl. Immediately add 1-Minute “Quick Boiled” Spinach and stir until ingredients are well combined. For a special presentation, serve in a cored tomato.

Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Spinach, and I will share them with others through our website at www.whfoods.org.

health benefits of spinach

Promotes Energy and Vitality

Cooked Spinach is an excellent source of iron. Boosting iron stores with Spinach is a good idea, especially because in comparison to red meat—a well-known source of iron—Spinach provides iron for a lot less calories and is virtually fat-free. Iron is an integral component of hemoglobin, which transports oxygen from the lungs to all body cells, and is also part of key enzyme systems for energy production and metabolism.

Image

Image

Promotes Optimal Health

Researchers have identified at least 13 different flavonoid compounds in Spinach that function as antioxidants and as anticancer agents. (Many of these substances fall into a technical category of flavonoids known as methylene-dioxyflavonol glucuronides.) The anticancer properties of these Spinach flavonoids have been sufficiently impressive to prompt researchers to create specialized Spinach extracts that could be used in controlled studies. These Spinach extracts have been shown to slow down cell division in stomach cancer cells, and in studies with laboratory animals, to reduce skin cancers. A study on adult women also showed intake of Spinach to be inversely related to incidence of breast cancer. Spinach’s chemoprotective potential may also come from its concentration of carotenoid phytonutrients; carotenoid-rich diets have been found to be associated with a reduced risk of various types of cancer. A recent study just found that a novel carotenoid, neoxanthin, found in Spinach and other leafy vegetables, not only instructs prostate cancer cells to self-destruct but is also transformed into other molecules that prevent the cancer cells’ replication.

Promotes Heart Health

For atherosclerosis and diabetic heart disease, few foods compare to Spinach in their number of helpful nutrients. Spinach is an excellent source of vitamin C and vitamin A, the latter notably through Spinach’s concentration of betacarotene. These two nutrients are important antioxidants that work to reduce the amount of free radicals in the body; vitamin C works as a water-soluble antioxidant and betacarotene as a fat-soluble one. This water-and fat-soluble antioxidant team helps to prevent cholesterol from becoming oxidized, which can lead to the development of atherosclerosis. Spinach is also an excellent source of folic acid and vitamin B6, two B vitamins that help to keep homocysteine levels from becoming elevated. Homocysteine can directly damage artery walls and is a known risk factor for cardiovascular disease. Spinach is also an excellent source of magnesium and potassium, two minerals important for keeping blood pressure balanced.

In addition to its hefty supply of cardioprotective vitamins and minerals, a recent study revealed that an enzyme in Spinach contains protein components that inhibit angiotensin I-converting enzyme—the same enzyme blocked by ACE inhibitor drugs, which are used to lower blood pressure. When given to laboratory animals bred to be hypertensive, Spinach produced a blood pressure lowering effect within two to four hours.

Promotes Brain Health

In animal studies, researchers have found that Spinach may help protect the brain from oxidative stress and may reduce the effects of age-related declines in brain function. Researchers found that feeding aging laboratory animals Spinach-rich diets significantly improved both their learning capacity and motor skills.

Promotes Vision Health

In addition to being an excellent source of vitamin A, known as an important nutrient for eye health, Spinach is also one of the most concentrated sources of lutein and zeaxanthin, antioxidants suggested to play a very important role in promoting eye health. These carotenoid phytonutrients are thought to protect the eye from oxidative damage as well as promote the healthy distribution of epithelial tissue in the eye. Individuals who consume lutein/zeaxanthin-rich diets have been found to be at a lower risk for developing cataracts and age-related macular degeneration. Recent research has found that since these carotenoids are fat-soluble, consuming Spinach with some oil or fat-containing food like eggs or nuts may help to boost absorption of these important nutrients.

Additional Health-Promoting Benefits of Spinach

Spinach is also a concentrated source of other nutrients providing additional health-promoting benefits. These nutrients include free-radical-scavenging manganese, copper, zinc, vitamin E and selenium; energy-producing vitamin B1, B2 and niacin; bone-building calcium and phosphorus; digestive-health-promoting dietary fiber; muscle-building protein; inflammation-reducing omega-3 fatty acids; and sleep-promoting tryptophan. Since Spinach contains only 41 calories per one cup serving, it is an ideal food for healthy weight control.

Spinach and E.coli

Thorough washing of contaminated spinach cannot remove E. coli 0157:H7. According to the latest update statement issued by the U.S. Food and Drug Administration (FDA) on October 20, 2006, “Cooking fresh spinach at 160°F (71°C) for 15 seconds will kill any E. coli 0157:H7 present.” The cooking method we recommend on our website for spinach—a quick boil for approximately 1 minute—greatly exceeds this safety standard.

Is certified organic spinach an option here? While we certainly cannot call it a foolproof option, there’s definitely less chance of finding E. coli 0157:H7 bacteria in organically grown spinach than in conventionally grown spinach. The reason involves use of raw animal manure, which can be used at any time in the production of conventionally grown spinach. However, in the production of organically grown spinach, raw animal manure cannot be used less than 120 days prior to harvest if the food (like spinach) has an edible portion that comes into contact with the soil or soil surface. These restrictions on the use of raw animal manure help prevent crops like spinach from being contaminated with bacteria like E. coli 0157:H7.

Here is a question that I received from a reader of the whfoods.org website about Spinach:

Q Is there a difference nutritionally between raw and cooked Spinach? How about between regular size and Baby Spinach?

A There is little difference in the nutritional value between raw and cooked Spinach when “Quick Boiled” as I recommend since it is cooked for only a minute, and so there is little loss in vitamin content. However, Spinach is among a small number of foods that contain any measurable amount of oxalic acid, and cooking can help to reduce the oxalic acid content. This may be of importance to those who are sensitive to this compound, including those with certain kidney or gallbladder problems. If you do not have any of these health concerns, eating raw Spinach should present no problem.

When I want to enjoy Spinach raw, I usually choose Baby Spinach. From my understanding, Baby Spinach has a similar nutritional profile to regular Spinach, with one significant difference—it is lower in oxalic acid. Not only is this helpful to individuals concerned about intake of this compound, but the reduced acid content gives Baby Spinach a much sweeter taste. I also prefer the texture of raw Baby Spinach—it is more delicate and less chalky than mature Spinach. It also makes a nice presentation in salads because you can see the whole leaf compared to just a cut part of the leaf.

Baby Spinach is so convenient to use since it is widely available prewashed in bags at the grocery store. Using pre-washed Spinach can really cut down the time it takes to prepare a quick and easy salad.

If you like Baby Spinach as I do, you’ll be happy to know that it is becoming easier to find at restaurants. More and more restaurants are offering Baby Spinach on their menus, whether it be as part of a side or entrée salad or as an offering on their salad bars.

swiss chard

Image

highlights

Image

Image

Image

Swiss Chard has been renowned for its health-promoting properties since the time of the ancient Greeks and Romans. In fact, the Greek philosopher Aristotle wrote about Chard as early as the fourth century BC Swiss Chard is not native to Switzerland as its name might imply but was named by a 19th century Swiss botanist in honor of his homeland. While Chard remains one of the most popular vegetables in the Mediterranean region, it is still coming into its own in the United States. To help increase your appreciation for Swiss Chard, I want to share with you the “Healthiest Way of Cooking” al denté Chard. In just 3 minutes you can bring out its best flavor while maximizing the nutritional profile of this Mediterranean favorite. Its delicious, hearty flavor and many nutritional benefits make Swiss Chard a great substitute for spinach.

why swiss chard should be part of your healthiest way of eating

Calorie for calorie, Swiss Chard is one of the most nutritious vegetables around, featuring impressive concentrations of vitamins and minerals. Recent studies also show that Swiss Chard is a rich source of many newly discovered phytonutrients (plant nutrients). It is a concentrated source of carotenoids, such as betacarotene, lutein and zeaxanthin. These carotenoids, along with its flavonoid phytonutrients, including anthocyanins, provide powerful antioxidant protection. Research suggests that the high concentration of chlorophyll found in Swiss Chard is also health protective. Swiss Chard is an ideal food to add to your “Healthiest Way of Eating” not only because it is high in nutrients, but also because it is low in calories: one cup of cooked Swiss Chard contains only 35 calories. (For more on the Health Benefits of Swiss Chard and a complete analysis of its content of over 60 nutrients, see page 110.)

varieties of swiss chard

The term “Chard” describes a tall, leafy vegetable with a thick, crunchy stem to which wide, fan-like green leaves are attached. Swiss Chard (Beta vulgaris), along with kale, mustard greens and collard greens, are often referred to as “leafy greens,” and are among some of the most nutritious and health-promoting vegetables. Swiss Chard belongs to the same botanical family as beets and spinach. It is characterized by a bitter flavor with acidic undertones (due to its oxalic acid content), a full-bodied texture and an abundance of nutrients. Varieties of Swiss Chard can have either smooth or curly leaves with stems that are white, red, orange, purple, pink or yellow in color.

RAINBOW CHARD

The stems of this variety come in a rainbow of colors such as white, red, orange, purple, magenta, pink and yellow. This is the most popular variety of Swiss Chard and is the one featured in the photographs in this chapter. The mixture of colors in Rainbow Chard provides a good balance of flavors, with white-stemmed and yellow-stemmed Swiss Chard having a milder flavor than those with red stems. The leaves are tender and sweet, and I recommend enjoying the white stems along with the leaves. The colored stems are not edible; the red stems are exceptionally tough.

FORDHOOK

This variety of Swiss Chard has crinkly leaves and is widely available. The white stems of this variety are tender, succulent and enjoyable to eat.

BRIGHT YELLOW

This yellow-stemmed variety has a more bitter flavor than white-stemmed Chard but less than red-stemmed Swiss Chard.

RUBY RED OR RHUBARB

Slightly stronger tasting than the Fordhook variety, this is a crinkly-leafed Swiss Chard with thin stems. The stems of this red variety are too tough to eat.

BABY SWISS CHARD

This is immature Swiss Chard harvested early in its life cycle. Its small, mildly sweet, tender leaves are usually found in salad mixes and not sold on their own.

SILVER BEET

Silver Beet is a British/Australian term for Swiss Chard.

the peak season

Swiss Chard is available throughout the year, but its flavor is at its peak during the cold months when the frost helps to develop a sweet flavor and crisp texture. In hotter months, Swiss Chard is less tender and will require 1–2 minutes additional cooking time.

biochemical considerations

Swiss Chard is a concentrated source of oxalates, which might be of concern to certain individuals. (For more on Oxalates, see page 725.)

4 steps for the best tasting and most nutritious swiss chard

Turning Swiss Chard into a flavorful dish with the most nutrients is simple if you just follow my 4 easy steps:

1. The Best Way to Select

2. The Best Way to Store

3. The Best Way to Prepare

4. The Healthiest Way of Cooking

1. the best way to select swiss chard

You can select the best tasting Swiss Chard by looking for leaves that have a vibrant, bright green color and crisp stems. I have found that Swiss Chard that has been stored in a chilled display has a crunchier texture and sweeter taste. By selecting the best tasting Swiss Chard, you will also enjoy the highest nutritional value. As with all vegetables, I recommend selecting organically grown varieties whenever possible. (For more on Organic Foods, see page 113.)

Avoid Swiss Chard with stems that are blemished or leaves that show signs of browning, yellowing, or wilting or that have tiny holes that may have been caused by insects.

2. the best way to store swiss chard

Swiss Chard is not as delicate as its cousin spinach; however, it will lose its freshness if not stored properly. If you are not planning to use Swiss Chard immediately after bringing it home from the market, be sure to store it properly or else it can lose up to 30% of some of its vitamins as well as much of its flavor.

Swiss Chard continues to respire even after it has been harvested. Slowing down the respiration rate with proper storage is the key to extending its flavor and nutritional benefits. (For a Comparison of Respiration Rates for different vegetables, see page 91.)

Swiss Chard Will Remain Fresh for Up to 5 Days When Properly Stored

1. Store Swiss Chard in the refrigerator. The colder temperature will slow the respiration rate, helping to preserve its nutrients and keep Swiss Chard fresh for a longer period of time.

2. Place Swiss Chard in a plastic storage bag before refrigerating. I have found that it is best to wrap the bag tightly around the Swiss Chard, squeezing out as much of the air from the bag as possible.

3. Do not wash Swiss Chard before refrigeration because exposure to water will encourage Swiss Chard to spoil.

3. the best way to prepare swiss chard

Properly cleaning and cutting Swiss Chard helps to ensure that the Swiss Chard you serve will have the best flavor and retain the greatest number of nutrients.

Cleaning Swiss Chard

It is best to rinse Swiss Chard under cold running water just before cutting. To preserve nutrients, do not soak Swiss Chard or the water-soluble nutrients will leach into the water. Remove any part of leaves that may be brown, slimy or have holes. (For more on Washing Vegetables, see page 92.)

What to Do with the Stems

In many parts of the world, Fordhook Swiss Chard (the type with white stems) is highly regarded with recipes created especially for its use. Unfortunately, most people in this country throw the stems away. I highly recommend enjoying the stems of Fordhook Chard together with the leaves because their flavors complement each other well. Stems from other varieties of Swiss Chard (especially those that are red) are tougher and not as succulent; I don’t recommend eating them.

Cutting Swiss Chard

Slicing Swiss Chard helps it to cook more quickly. The thinner you slice it, the more quickly it will cook. Stack the leaves and cut them into 1-inch slices until you reach the stems. If you are using Fordhook Chard, cut the stems into thinner slices (1/2inch). Discard the bottom inch of the stems.

Depending on their width, the stems may require longer cooking time than the leaves. If the stems are not over 1-inch wide, you can cook them together with the leaves for the same length of time. However, if the stems are wider than 1 inch, you may want to cook them for 2 minutes before adding the leaves.

4. the healthiest way of cooking swiss chard

Since research has shown that important nutrients can be lost or destroyed by the way a food is cooked, the “Healthiest Way of Cooking” Swiss Chard is focused on enhancing its best flavor while maximizing its retention of vitamins, minerals and powerful antioxidants.

The Healthiest Way of Cooking Swiss Chard: “Quick Boiling” for just 3 Minutes

In my search to find the healthiest way to cook Swiss Chard, I tested every possible cooking method and discovered that “Quick Boiling” all varieties of Swiss Chard (including Rainbow, Fordhook, Bright Yellow and Ruby Red) for just 3 minutes delivered the best result. “Quick Boiling” brings out the mild, sweet, distinctive flavor of Swiss Chard and retains its bright green color while maximizing its nutrient profile. The Step-by-Step Recipe will show you how easy it is to “Quick Boil” Swiss Chard.

“Quick Boiling” is the healthiest way to cook Swiss Chard because it frees up some of the unwanted acids and allows them to leach out into the water. I’ve observed that in Mediterranean countries, where Swiss Chard is very popular, it is cooked uncovered in a pot of boiling water. While boiling is not considered the best way of cooking most vegetables, Swiss Chard is one of only three vegetables I recommend boiling because of its acid content. The other two are spinach and beet greens. After boiling any of these three vegetables, be sure to discard the cooking water. Do not drink it or use it for stock because it will contain the unwanted acids leached from the vegetables. (For more on “Quick Boiling,” see page 61.)

How to Avoid Overcooking Swiss Chard: Cook it Al Denté

One of the primary reasons for the loss of flavor when cooking Swiss Chard is overcooking. The traditional way of boiling Swiss Chard for 5–10 minutes, as is often recommended in cookbooks, is much too long. It not only destroys the color, flavor and texture of Swiss Chard, but most of its nutrients as well. That is why I recommend “Quick Boiling” Swiss Chard al denté for the best flavor. Swiss Chard cooked al denté is tender outside and slightly firm inside. Plus, Swiss Chard cooked al denté is cooked just long enough to soften its cellulose and hemicellulose fibers, which makes it easier to digest and allows its health-promoting nutrients to become more readily available for absorption. Remember that testing Swiss Chard with a fork is not an effective way to determine whether it is done.

Swiss Chard is a relatively delicate vegetable, so it is very important not to overcook it. Swiss Chard cooked for as little as a minute longer than al denté will begin to lose it chlorophyll and its bright green color; this is a sign that magnesium is being lost with the color of Swiss Chard slowly changing to a brownish hue. Overcooking Swiss Chard will cause it to become soft and mushy and significantly decrease its nutritional value: as much as 50% of some nutrients can be lost. (For more on Al Denté, see page 92.)

Cooking Methods Not Recommended for Swiss Chard

STEAMING OR COOKING WITH OIL

I don’t recommend steaming Swiss Chard because I find steamed Swiss Chard has a slightly bitter acid taste. This is because steaming does not immerse the Swiss Chard in water, which releases the acids. I also don’t recommend cooking Swiss Chard in oil because high-temperature heat can damage delicate oils and potentially create harmful free radicals.

Serving Ideas from Mediterranean Countries:

Traveling through the Mediterranean region, I discovered that Swiss Chard is prepared in many different ways:

In Italy, both the stems and leaves of Swiss Chard are served with olive oil and tomatoes; it is also a popular addition to minestrone soup.

In Greece, Swiss Chard is prepared with leeks and dill.

In Spain, the stems and leaves of Swiss Chard are served with olive oil, garlic, pine nuts and raisins.

In Lebanon, Swiss Chard is served with hummus; the stems are used for dipping.

In France (especially in Nice, a city in the south of France, which is considered to be the Swiss Chard capital), the stems and leaves of Chard are incorporated into many dishes throughout the day. Even some French desserts contain Swiss Chard; one example is tourte de blettes, which is made with Swiss Chard, raisins, pine nuts, apples and eggs.

An Easy Way to Prepare Swiss Chard, Step-by-Step

SLICED SWISS CHARD

Image

1 Stack Swiss Chard leaves one on top of the other. 2 Slice leaves into 1-inch slices. 3 Slice white stems into 1/2inch slices, discarding the last 1 inch of the stems.

health benefits of swiss chard

Promotes Digestive Health

Both the leaves and the roots of Swiss Chard have been the subject of fascinating health studies. Its combination of vitamins, minerals, phytonutrients (particularly anthocyanins), and dietary fiber may be protective in preventing digestive tract cancers. Several research studies on Swiss Chard have focused specifically on colon cancer, where the incidence of precancerous lesions in laboratory animals has been found to be significantly reduced following dietary intake of Swiss Chard extracts or fibers. Preliminary animal research also suggests that Swiss Chard may confer a protective effect on the kidneys of those with diabetes through reducing serum urea and creatinine levels.

Image

Image

Swiss Chard is an excellent source of vitamin C, the primary water-soluble antioxidant in the body. Vitamin C disarms free radicals and prevents oxidative damage, including damage to DNA, which can lead to cancer. Especially in areas of the body where cellular turnover is especially rapid, such as the digestive system, preventing DNA mutations translates into preventing cancer. This is why a good intake of vitamin C is associated with a reduced risk of colon cancer.

Swiss Chard is also an excellent source of dietary fiber, which can bind to cancer-causing chemicals, keeping them away from the cells lining the colon, providing yet another line of protection from colon cancer. The fiber in Swiss Chard also provides bulk that helps to keep people “regular.”

Promotes Bone Health

Swiss Chard is a very good non-dairy source of calcium, a is an vates eral essential for optimal bone health. Swiss Chard o an excellent source of vitamin K, which also plays portant role in maintaining bone health since it acti-osteocalcin, the major non-collagen protein in bone. Magnesium, yet another nutrient of which Swiss Chard is an excellent source, is also necessary for healthy bones. About two-thirds of the magnesium in the human body is cal ound in our bones. Some helps give bones their physistructure, while the rest is found on the surface of the bone where it is stored by the body to be drawn upon as needed.

Promotes Vision Health

Swiss Chard is an excellent source of vitamin A because of its concentration of betacarotene. Once inside the body, betacarotene can be converted into vitamin A, so when you eat Swiss Chard, it’s like getting both of these beneficial nutrients at once.

Both vitamin A and betacarotene are important vision nutrients. In a study of over 50,000 women, those who consumed the highest dietary amount of vitamin A had a 39% reduced risk of developing cataracts.

Swiss Chard is also a concentrated source of the carotenoids lutein and zeaxanthin, which are pivotal eye health nutrients. Lutein and zeaxanthin are powerful antioxidants that protect the lens and retina from oxidative damage. Dietary intake of these carotenoids has been found to reduce risk of developing cataracts and age-related macular degeneration.

Promotes Heart Health

Swiss Chard is packed with nutrients that are good for your heart. Magnesium and potassium, two minerals of which Swiss Chard is an excellent source, are both important for regulating healthy blood pressure. One study found that men who ate diets higher in potassium-rich foods, as well as foods high in magnesium and fiber—also well provided by Swiss Chard—had a substantially reduced risk of stroke.

Swiss Chard is also a concentrated source of the ACE antioxidants—vitamin A, vitamin C and vitamin E. These nutrients help to protect cholesterol from being oxidized, therefore reducing its potential to form plaques that can lead to atherosclerosis and stroke.

Promotes Energy Production

Swiss Chard is an excellent source of iron, a mineral so vital to the health of the human body that it is found in every human cell. Iron is primarily linked with protein to form the oxygen-carrying molecule hemoglobin, which is why insufficient iron can quickly translate into anemia. Iron enhances oxygen distribution throughout your body, keeps your immune system healthy and helps your body produce energy. Swiss Chard is also an excellent source of manganese, which protects the energy-producing mitochondria in your cells from being damaged by free radicals. In addition, Swiss Chard is also a very good source of vitamin B2 and a good source of vitamin B1, vitamin B6, niacin, biotin and phosphorus, nutrients that are all necessary for energy production.

Additional Health-Promoting Benefits of Swiss Chard

Swiss Chard is also a concentrated source of other nutrients providing additional health-promoting benefits. These nutrients include free-radical-scavenging copper and zinc, heart-healthy folic acid, muscle-building protein, and sleep-promoting tryptophan. Since cooked Swiss Chard contains only 35 calories per one cup serving, it is an ideal food for healthy weight control.

STEP-BY-STEP RECIPE

The Healthiest Way of Cooking Swiss Chard

3-Minute “Quick Boiled” Swiss Chard

“Quick Boiling” Swiss Chard is tastier and more nutritious because it helps remove some of the acids found in Swiss Chard and brings out its sweet flavor. Make sure that the water is at a rapid boil before adding the Swiss Chard.

1 lb Swiss Chard

Mediterranean Dressing:

3 TBS extra virgin olive oil

1 tsp lemon juice

1 medium clove garlic

Sea salt and pepper to taste

1. Use a large pot (3 quart) with lots of water. Make sure the water is at a rapid boil before adding Swiss Chard.

2. While water is coming to a boil, press or chop garlic, and let it sit for at least 5 minutes. (Why?, see page 261.)

3. Wash Swiss Chard as directed under The Best Way to Prepare Swiss Chard. Slice leaves 1-inch wide, slice white stems 1/2inch wide. If using Swiss Chard with colored stems, discard stems.

4. When water is at full boil, place Swiss Chard and stems into the pot. Do not cover. Cook Swiss Chard for 3 minutes; begin timing as soon as you drop the Swiss Chard into the boiling water. Be extremely careful to avoid burning yourself when adding Swiss Chard to the boiling water. For more information on Differences in Cooking Time, see page 94.

Image

“Quick Boiled” Swiss Chard with Salmon

5. After the Swiss Chard has been cooking for 3 minutes (do not wait for water to return to boil), use a mesh strainer with a handle to remove Swiss Chard from the pot. Press out excess liquid with fork. This will keep the Swiss Chard from diluting the flavor of your dressing. You want the Swiss Chard to be tender, brightly colored and not mushy when it’s done.

6. Transfer to a bowl. For more flavor, toss Swiss Chard with the remaining ingredients while it is still hot. (Mediterranean Dressing does not need to be made separately.) Using a knife and fork, cut Swiss Chard into small pieces. Research shows that carotenoids found in foods are best absorbed when consumed with oils.

SERVES 2

COOKING TIPS:

• To prevent overcooking Swiss Chard, I highly recommend using a timer.

• Testing Swiss Chard with a fork is not an effective way to determine whether it is done.

Flavor Tips: Try these 5 great serving suggestions with the recipe above. Image

1. Most Popular: Zorba the Greek Swiss Chard. Combine 1 medium chopped tomato, 6 chopped black olives (kalamata), 1/2 cup crumbled feta cheese and 1 tsp fresh or 1/2 tsp dried oregano. 3Add the hot 3-Minute “Quick Boiled” Swiss Chard recipe and gently toss together.

2. Top with grated Parmesan or Romano cheese and walnuts.

3. Add a few drops of tamari (soy sauce) to mellow the flavor of Swiss Chard.

4. Top with balsamic vinegar and crumbled goat cheese.

5. Swiss Chard Lasagna: For lasagna without pasta, prepare 3-Minute “Quick Boiled” Swiss Chard with Mediterranean Dressing. Place half of the Chard in a baking dish and top with plain low-fat cottage cheese mixed with dried basil, oregano, salt and pepper. Top with remaining Chard and cover with prepared tomato sauce and grated Parmesan. Place in 400°F (204°C) oven for 5 minutes to heat.

Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Swiss Chard, and I will share them with others through our website at www.whfoods.org.

Here are questions that I received from readers of the whfoods.org website about Swiss Chard, and weight-management, nutrient-rich foods and the immune system:

Q Swiss Chard is often referred to as having an acid-sweet taste. What kind of acid is in Swiss Chard?

A There are dozens of different organic acids, including carboxylic acids, which give Swiss Chard its delightful acidic bite. Additionally, Swiss Chard is a concentrated source of oxalic acid.

Q What is the relationship between weight-management, nutrient-rich foods and the immune system?

A Research and clinical observations suggest that obesity is associated with immune dysfunction. For example, increases in the incidence of infectious illness and infection-related mortality are found in obese people. An increase in inflammation has also been seen with an increase in weight in individuals. Some studies have shown an association between high cholesterol and susceptibility to infections as well. Therefore, maintaining a healthy weight and healthy cholesterol levels may also be beneficial to your immune system’s functioning.

Eating nutrient-rich whole foods is one way to provide your body with the full spectrum of nutrients it needs while keeping calorie intake to a healthy level. The World’s Healthiest Foods are analyzed for their nutrient-richness. Foods such as Swiss chard, crimini mushrooms, mustard greens, asparagus and romaine lettuce provide a broad spectrum of the key micronutrients that support healthy immune function and are therefore recommended as part of an immune-enhancing diet.

Q&A WHAT DOES IT MEAN IF A FOOD IS LABELLED AS ORGANIC?

OVERVIEW

Organic refers to an “earth-friendly” and health-supportive method of farming and processing foods. Weeds and pests are controlled using environmentally sound practices that sustain our personal health and the health of our planet. Use of renewable resources is a key principle in all organic production. The term “organic” applies to both animal and plant foods.

WHAT ARE THE BASIC ORGANIC STANDARDS FOR PLANT CROPS?

Organically produced crops must be grown on land which has been free of prohibited substances for three years prior to harvest. The Organic Foods Production Act covers organic agricultural methods and materials in great detail, including management of soil fertility, when and how manure may be applied to crops, crop rotation and composting. Organic farmers do not use chemicals (pesticides, fungicides or fertilizers) in an environmentally harmful manner. In fact, most conventional pesticides and fertilizers are totally prohibited in the cultivation of organic food. Instead, a blend of old and new technologies and scientific research is used to avoid disrupting the earth’s natural ecosystem.

Examples of organic farming methods include:

• Rotating crops. By alternating crops from year to year on any given piece of land, it is possible for one type of crop to restore nutrients to the soil that another type of crop has removed. It is also possible to interrupt the growth cycle of microorganisms or pests like insects that might cause damage to crops.

• Planting select bushes and flowers to attract beneficial insects, which ward off unwanted pests.

Organic farming produces nutrient-rich, fertile soil, which nourishes the plant and keeps chemicals off the land to protect water quality and wildlife. Organic farming also gives us food that is safer to eat and much more likely to keep us healthy.

WHAT ARE THE BASIC ORGANIC STANDARDS FOR LIVESTOCK (ANIMALS)?

Quite simply, organic livestock must be fed organic feed. The National Organic Standards Board recommends that conventional feed be allowed only if the organic feed supply has been compromised by a national, state or local weather emergency, or by fire or flood on an organic farm. Growth promoters and hormones, and plastic pellets for roughage in feed are prohibited. Antibiotics, wormers and other medications may not be used routinely as preventive measures. Synthetic vitamins and minerals are allowed. Healthy living conditions and attentive care are considered first steps in the prevention of illness. Therefore, animals must not be overcrowded and must be allowed periodic access to the outdoors and direct sunlight.

WHAT DOES THE “ORGANIC” LABEL MEAN?

The U.S. Department of Agriculture (USDA) sets, defines and regulates the use and meaning of “Organic” on food labels. It is the term used to describe raw or processed agricultural products and ingredients that have been (a) organically grown (farmed) and (b) handled in compliance with the standards of April 2001, which have been fully enforced since October 2002. These standards prohibit the use of:

• Most synthetic fertilizers and pesticides

• Sewer sludge fertilizers

• Genetic engineering

• Growth hormones

• Ionizing radiation (irradiation)

• Antibiotics

• Artificial ingredients

So, when you see foods that have the word “organic” on the packaging label, you can be assured that they meet these strict standards that were established for organic foods.

WHAT ARE THE FEDERALLY MANDATED LABELS THAT IDENTIFY “ORGANIC” PRODUCTS?

100% organic: A raw or processed agricultural product that contains (by weight or fluid volume, excluding water and salt) 100% organically produced ingredients.

Organic: A raw or processed agricultural product that contains (by weight or fluid volume, excluding water and salt) not less than 95% organically produced or organically processed agricultural products. Any time that the word “organic” is used to describe an entire product on the front of packaging, this requirement must be met.

Made with (specified) organic ingredients: A multi-ingredient agricultural product must contain at least 70% organically produced ingredients (by weight or fluid volume, excluding water and salt) that have been handled according to USDA organic standards. An example of this labeling requirement would be “Made with organic tomatoes.”

Organic ingredients listed individually: In a multi-ingredient agricultural product containing less than 70% organically produced ingredients, each organically produced ingredient can be identified as such on the side or back of the packaging; these ingredients cannot be advertised as organic on the front of the packaging.

USDA Organic Seal: The green USDA organics seal cannot be displayed on a product unless the 95% rule described above has been met.

crimini mushrooms

Image

highlights

Image

Image

Ever since ancient times, people have thought of Mushrooms as being endowed with special powers. The Egyptians believed that they granted immortality, and since only the pharaohs were felt to be worthy of this gift, the common people were not even allowed to touch Mushrooms, let alone eat them. The ancient Romans described them as “foods of the Gods” and believed they were created by the lightning bolts thrown to Earth during thunderstorms by the god Jupiter. Mushrooms are delicious, and their natural umami flavor enhances the taste of any food with which they are cooked. Proper preparation of Crimini Mushrooms is the key to bringing out their best flavor and maximizing their nutritional benefits. That is why I want to share with you the secret of the “Healthiest Way of Cooking” Crimini Mushrooms. In just 7 minutes, you will have a dish that complements many of your favorite entrées.

why crimini mushrooms should be part of your healthiest way of eating

Although Crimini Mushrooms are highly regarded as a side dish or salad addition, they are rarely acknowledged as a source of many health-promoting nutrients. Today, scientific research continues to discover why Mushrooms were once considered “food of the gods,” and the nutritional profile of Crimini Mushrooms clearly shows why they are included among the list of the World’s Healthiest Foods. Crimini Mushrooms have also been found to contain newly discovered, health-promoting polysaccharide phytonutrients, which function as powerful antioxidants, protecting against oxidative damage to cell structures and DNA. Crimini Mushrooms are an ideal food to add to your “Healthiest Way of Eating” not only because they are high in nutrients, but also because they are low in calories: one cup of Crimini Mushrooms contains only 31 calories. (For more on the Health Benefits of Crimini Mushrooms and a complete analysis of their content of over 60 nutrients, see page 118.)

varieties of mushrooms

Although Mushrooms are often considered a vegetable and are prepared like one, they are actually a fungus, a special type of living organism that has no roots, leaves, flowers or seeds. Crimini Mushrooms are one variety of button Mushrooms (Agaricus bisporus), which generally look like small cartoon umbrellas with a dense parasol-like cap attached to a stem that can be short and thick or thin and slightly curvy. Button Mushrooms have been growing wild since prehistoric times and were consumed as food by the early hunter-gatherers. Today, hunting for wild Mushrooms is a popular recreational activity, but you must be well informed and know which ones to pick as some types are poisonous.

CRIMINI MUSHROOMS

Crimini Mushrooms look very similar in shape and size to the white Button Mushrooms commonly found at your local market, but they have a darker coffee color and a deeper “Mushroomy” flavor. Crimini Mushrooms are especially good for making stuffed Mushrooms. These are the Mushrooms featured in the photographs in this chapter.

PORTOBELLO MUSHROOMS

The Portobello Mushroom, whose large size and meaty flavor make it a wonderful vegetarian entrée, is an overgrown Crimini Mushroom. They are especially good for grilling and roasting.

WHITE BUTTON MUSHROOMS

White Button Mushrooms are cousins of Crimini Mushrooms. These cream-colored Mushrooms are readily available, inexpensive and the variety most commonly found in markets. They are often served raw in salads and are especially good when combined with Crimini or Portobello Mushrooms.

PORCINI

Known as the “king of the wild Mushrooms” because of its popularity among wild Mushroom hunters, this Mushroom has a long, fleshy stalk and round, convex fleshy cap. Their distinguishing feature is the presence of vertical tube-like pores, instead of gills, on the underside of the cap. They have a woodsy aroma with a meaty texture and delicious flavor.

OYSTER

White, cream, yellow or reddish brown in color, they have a tender, velvety texture and mild flavor.

the peak season

available year-round.

biochemical considerations

Crimini mushrooms are a concentrated source of purines, which might be of concern to certain individuals. (For more on Purines, see page 727.)

4 steps for the best tasting and most nutritious crimini mushrooms

Turning Crimini Mushrooms into a flavorful dish with the most nutrients is simple if you just follow my 4 easy steps:

1. The Best Way to Select

2. The Best Way to Store

3. The Best Way to Prepare

4. The Healthiest Way of Cooking

Here are questions I received from readers of the whfoods.org website about Crimini Mushrooms:

Q I eat a lot of Portobello Mushrooms and was wondering whether they are considered a healthy food. I love every type of Mushroom, but I recently heard that Mushrooms aren’t good for you.

A Portobello Mushrooms are actually overgrown Crimini Mushrooms, the brown Mushrooms readily available in supermarkets. Many people don’t realize this because they have such a unique flavor. Portobello Mushrooms’ size and flavor make them so versatile in cooking—they can be used as meat substitutes for sandwiches, fajitas and more. Just like the smaller Crimini Mushroom, they are incredibly rich in vitamins and minerals. In addition, they contain powerful phytonutrients, such as lentinan, which are suggested to protect our DNA from damage. So yes, I would say that Portobello Mushrooms are a very healthy food.

While there are a variety of different edible Mushrooms, there are also some wild Mushrooms that are toxic like those that you find wild in nature, those that you may come across during a hike. Unless you are with an experienced Mushroom forager, are absolutely certain about identification of Mushrooms, and know for sure which Mushrooms are safe to eat, it is always advised not to pick wild Mushrooms.

Q I currently live in the UK, and I have not been able to find Crimini Mushrooms in the stores. Is it possible that they are labeled with a different name?

A Crimini Mushrooms are a variety of the common button Mushroom but instead of being white or cream in color, they have a brownish tone to them. If you identify them this way to your local grocer, he or she may be better able to locate them for you. I have noticed the term “portobellini” Mushroom used in some areas in Europe, so if you see Mushrooms by this name, they may in fact be Criminis. This name undoubtedly is in reference to a small Portobello Mushroom, since Portobello Mushrooms are none other than overgrown Criminis.

1. the best way to select crimini mushrooms

You can select the best tasting Crimini Mushrooms by looking for Mushrooms that are firm, plump and clean. If your recipe calls only for Mushroom caps, you can avoid waste by selecting Mushrooms that have short stems.

Young Crimini Mushrooms that have been harvested before maturity have a membrane that extends from the edge of the cap to the stem covering the gills that line the underside of the cap. These Crimini Mushrooms have a delicate taste. As they are stored, the membrane will open exposing the gills. The gills become increasingly dark the longer the Crimini Mushrooms are stored. Crimini Mushrooms with dark gills have a deep, rich flavor but must be used right away. Their robust flavor makes them a good choice for making soups and sauces.

By selecting the best tasting Crimini Mushrooms, you will also be getting Mushrooms with the highest nutritional value. I recommend selecting organically grown Mushrooms whenever possible; however, they are not readily available. (For more on Organic Foods, see page 113.)

Avoid Crimini Mushrooms that are wrinkled or have wet slimy spots.

2. the best way to store crimini mushrooms

Crimini Mushrooms do not store well and lose their freshness quickly if not stored properly, which can result in their losing their flavor and up to 30% of some of their vitamins.

Crimini Mushrooms continue to respire even after they have been harvested; their respiration rate at room temperature (68°F/20°C) is 313 mg/kg/hr. Slowing down the respiration rate with proper storage is the key to extending their flavor and nutritional benefits. (For a Comparison of Respiration Rates for different vegetables, see page 91.)

Crimini Mushrooms Will Remain Fresh for Up to 5 Days When Properly Stored

1. Store Crimini Mushrooms in the refrigerator. The colder temperature will slow the respiration rate, helping to preserve their nutrients and keeping Crimini Mushrooms fresh for a longer period of time.

2. Unlike many other vegetables, Crimini Mushrooms should not be stored in a plastic storage bag since this does not allow them to respire well. Instead, place them in a paper bag, which will allow for optimal respiration.

3. Do not wash Crimini Mushrooms before refrigeration because exposure to water will encourage Crimini Mushrooms to spoil.

4. While loose Crimini Mushrooms will stay fresh for up to 5 days, those that are prepackaged will last longer, about 7–10 days before the package is opened. That is because most of these packages have been vacuum sealed.

How to Store Dried Mushrooms

Dried Mushrooms should be stored in a tightly sealed container in either the refrigerator or freezer where they will stay fresh for six months to one year.

3. the best way to prepare crimini mushrooms

Properly cleaning and cutting Crimini Mushrooms helps to ensure that the Mushrooms you serve will have the best flavor and retain the greatest number of nutrients.

Cleaning Mushrooms: Wipe—Do Not Wash

Mushrooms are very porous and will quickly absorb water and become soggy if washed. The best way to clean Mushrooms, without sacrificing their texture and taste, is to clean them without water. To do this, simply wipe them well with a damp paper towel. You can also use a Mushroom brush, which you can find at most stores that sell kitchenware.

Cutting Mushrooms

Cutting Mushrooms into equal size pieces will help them to cook more evenly. Since the smaller you cut them, the more quickly they will cook, I recommend cutting Mushrooms into quarters or slicing them. The stems are also edible, so slice off the stem tip, and slice the rest of the stem along with the cap.

Dried Mushrooms must be reconstituted. Place 1 ounce of dried Mushrooms in 1 cup of hot water for 30 minutes. Most of the flavor will end up in the liquid, so be sure to save and substitute it for other liquids in the recipe. To retain more of the flavor in the Mushrooms, soak in cold water overnight.

4. the healthiest way of cooking crimini mushrooms

Since research has shown that important nutrients can be lost or destroyed by the way a food is cooked, the “Healthiest Way of Cooking” Crimini Mushrooms is focused on bringing out their best flavor while maximizing their vitamins, minerals and powerful antioxidants.

The Healthiest Way of Cooking Crimini Mushrooms: “Healthy Sautéing” for just 7 Minutes

In my search to find the healthiest way to cook Crimini Mushrooms, I tested every possible cooking method looking for the ways to bring out their best flavor and maximize the amount of their nutrients and discovered that “Healthy Sautéing” them for just 7 minutes delivered the best result. “Healthy Sautéed” Crimini Mushrooms are tender, have the best flavor and are extremely rich in nutrients. The Step-by-Step Recipe will show you how easy it is to “Healthy Sauté” Crimini Mushrooms. (For more on “Healthy Sauté,” see page 57.)

Grilled or Broiled Mushrooms

While grilled or broiled Crimini Mushrooms taste great, make sure they do not burn. It is best to grill Mushrooms on an area without a direct flame as the temperatures directly above or below the flame can reach as high as 500°F to 1000°F (260° to 538°C). When using a broiler, keep the Mushrooms about 4–5 inches away from the flame. Coating with olive oil before cooking will also produce harmful free radicals, so brush with extra virgin olive oil immediately after they are cooked. (For more on Grilling, see page 61.)

How to Avoid Overcooking Crimini Mushrooms

One of the primary reasons Crimini Mushrooms lose their flavor is because they are often overcooked. For the best flavor, I recommend “Healthy Sautéing” Crimini Mushrooms for 7 minutes. “Healthy Sautéed” Crimini Mushrooms are tender and cooked just long enough to soften their cellulose and hemicellulose fiber; this makes them easier to digest and allows their health-promoting nutrients to become more readily available for absorption.

Crimini Mushrooms cooked for as little as a couple of minutes longer than the recommended cooking time will begin to lose not only their texture and flavor, but also their nutrients. Overcooking Crimini Mushrooms will significantly decrease their nutritional value: as much as 50% of some nutrients can be lost.

Cooking Methods Not Recommended for Crimini Mushrooms

BOILING, STEAMING OR COOKING WITH OIL

I do not recommend boiling or steaming Crimini Mushrooms because these methods cause the Mushrooms to become watery and lose much of their flavor along with many of their nutrients; these include minerals, water-soluble vitamins (such as C and the B-complex vitamins) and powerful antioxidants unique to fruits and vegetables. I also don’t recommend cooking Crimini Mushrooms in oil because high-temperature heat can damage delicate oils and potentially create harmful free radicals.

An Easy Way to Prepare Crimini Mushrooms, Step-By-Step

SLICING CRIMINI MUSHROOMS

Image

1 Cut off the stem. The stem can be sliced either lengthwise or widthwise. 2 Starting at an end, cut a slice in the cap. 3 Carefully continue to slice the rest of the cap.

health benefits of crimini mushrooms

Promote Optimal Health

Preliminary research suggests that Crimini Mushrooms may be an important food in a diet that is geared towards protecting against cancer. Extracts of Crimini Mushrooms have been found to protect DNA from oxidative damage; oxygen radicals attacking our genetic material is a cause of mutations that can lead to cancer development. In addition, these Mushrooms may prevent circulating levels of estrogen in the body from becoming excessive by inhibiting the aromatase enzyme; excessive estrogen can spark the development of breast cancer in certain women.

Image

Image

Crimini Mushrooms’ ability to promote optimal health may come not only from their powerful lentinan phytonutrients, but also from their impressive array of antioxidant minerals, including selenium of which they are an excellent source. Selenium is a necessary cofactor of one of the body’s most important internally produced antioxidants, glutathione peroxidase and also works with vitamin E in numerous vital antioxidant systems throughout the body. Selenium is involved in DNA repair, which is yet another way in which adequate intake of this mineral is associated with a reduced risk for cancer.

Promote Energy Production

Crimini Mushrooms are an excellent source of riboflavin, pantothenic acid and niacin, as well as a very good source of thiamin and vitamin B6, and a good source of folic acid; all of these B vitamins are necessary for carbohydrate, protein and lipid metabolism.

Riboflavin (vitamin B2) plays at least two important roles in the body’s production of energy. It is part of a molecule that allows oxygen-based energy production to occur. It is also necessary for the recycling of glutathione, an antioxidant that protects the energy-producing mitochondria from oxidative damage.

Pantothenic acid (vitamin B5) also plays an important role in the prevention of fatigue since it supports the function of the adrenal glands, particularly in times of stress. Niacin (vitamin B3) is necessary for the conversion of the body’s proteins, fats and carbohydrates into usable energy.

Additional Health-Promoting Benefits of Crimini Mushrooms

Crimini Mushrooms are also a concentrated source of other nutrients providing additional health-promoting benefits. These nutrients include free-radical-scavenging zinc, copper and manganese; heart-healthy dietary fiber, magnesium and potassium; energy-producing iron; bone-building calcium and phosphorus; muscle-building protein; and sleep-promoting tryptophan. Since 5 ounces of raw Crimini Mushrooms contain only 31 calories, they are an ideal food for healthy weight control.

STEP-BY-STEP RECIPE

The Healthiest Way of Cooking Crimini Mushrooms

7-Minute “Healthy Sautéed” Crimini Mushrooms

If you like Crimini Mushrooms with great taste and a rich supply of nutrients, I recommend “Healthy Sautéing” them. It is fun to “Healthy Sauté,” and I think you will be wonderfully surprised by the flavor.

1 lb medium Crimini Mushrooms, sliced

3 TBS low-sodium chicken or vegetable broth

Mediterranean Dressing:

2 TBS extra virgin olive oil

1 tsp lemon juice

2 medium cloves garlic

Sea salt and pepper to taste

1. Chop or press garlic and let sit for at least 5 minutes. (Why?, see page 261.)

2. Heat 3 TBS broth over medium heat in a stainless steel skillet.

3. When broth begins to steam, add the sliced Mushrooms and sauté for 3 minutes. They will release liquid as they cook. Since Crimini Mushrooms are not as watery as other button Mushrooms, it is best to stir constantly for the last 4 minutes. The liquid will evaporate, and the Mushrooms will become golden brown but not burned. “Healthy Sauté” will concentrate both the flavor and nutrition of your Crimini Mushrooms. For information on Differences in Cooking Time, see page 94.

Image

“Healthy Sautéed” Crimini Mushrooms

4. Transfer to a bowl. For more flavor, toss Crimini Mushrooms with the remaining ingredients while they are still hot. The Mediterranean Dressing does not need to be made separately.

SERVES 2

COOKING TIPS:

• To prevent overcooking Crimini Mushrooms, I highly recommend using a timer.

• To mellow the flavor of garlic, add garlic to Crimini Mushrooms for the last 2 minutes of sautéing.

Flavor Tips: Try these 8 great serving suggestions with the recipe above. Image

1. Most Popular. Add 1 “Healthy Sautéed” onion (see page 273), 1/2 tsp fresh chopped rosemary and 1–2 tsp tamari (soy sauce).

2. Combine with cooked onions, fennel or peas.

3. Top with chopped pumpkin or sunflower seeds.

4. Add 7-Minute “Healthy Sautéed” Crimini Mushrooms to the beef, chicken or venison recipes of this book.

5. Add to your favorite cooked green vegetable such as broccoli or kale.

6. Add to pasta sauce.

7. Quick Mushroom Stroganoff: Combine the 7-Minute “Healthy Sautéed” Crimini Mushroom recipe with low-fat sour cream, dill weed, sea salt and pepper. Serve over polenta or brown rice.

8. Crimini Mushroom Sauce: Add onions, garlic, fresh Italian herbs and port wine to your 7-Minute “Healthy Sautéed” Crimini Mushroom recipe. It is a great sauce to serve over chicken, calf’s liver or lamb.

Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Crimini Mushrooms, and I will share them with others through our website at www.whfoods.org.

asparagus

Image

highlights

Image

Image

Image

The appreciation for Asparagus’s delicious flavor, as well as its medicinal properties, goes as far back as the time of ancient Rome when fleets of ships were sent to gather Asparagus for the emperors. Perhaps, this is one of the reasons it is sometimes referred to as the “aristocrat of vegetables.” Today, this slender, succulent vegetable is available for you to enjoy without requiring the resources of an emperor. Because proper preparation is the key to enjoying the best flavor and the many health benefits of Asparagus, I want to share with you the secret of cooking Asparagus al denté using the “Healthiest Way of Cooking” method. In just 5 minutes, you will be able to enhance its flavor while maximizing its nutritional value.

why asparagus should be part of your healthiest way of eating

Asparagus is renowned as an excellent source of folic acid, a B vitamin essential for proper cellular division and DNA synthesis as well as an essential nutrient for a healthy cardiovascular system. Asparagus also provides health-promoting carotenoid phytonutrients, such as betacarotene, lutein and zeaxanthin, which can function as powerful antioxidants that protect cells against the oxidative damage caused by free radicals. High in nutrients and low in calories, Asparagus is an ideal food to add to your “Healthiest Way of Eating” with one cup of cooked Asparagus containing only 43 calories. (For more on the Health Benefits of Asparagus and a complete analysis of its content of over 60 nutrients, see page 124.)

varieties of asparagus

Asparagus (Asparagus officinalis) is an almost leafless perennial belonging to the lily family. The spears are the shoots of an underground crown. It takes up to three years for the crowns to begin producing the edible shoots, after which they will continue to produce for up to 20 years.

There are over 300 varieties of Asparagus, although only 20 are edible. These fall into three categories:

GREEN

This variety is a delicately flavored, springtime favorite that grows to be about eight inches in height and is the type of Asparagus most commonly found in local markets. It is also the one featured in the photographs in this chapter.

WHITE

White Asparagus is much more expensive than other varieties because of the labor required to produce it. The spears are kept covered and out of the sunlight while they are growing, which prevents the formation of chlorophyll that gives Green Asparagus its color. While White Asparagus is more tender than its green or purple counterparts, it is also less flavorful; however, some chefs prefer it to make their dishes more unique and special.

PURPLE

One to three inches in height, this variety is almost fiber-free, and some say it is best enjoyed raw. It cooks quickly, has a fruity flavor and provides additional health-promoting benefits from phytonutrients called anthocyanins that give it its purple color. The purple color will disappear with prolonged cooking.

the peak season

The first Asparagus crops of the year are ready in California as early as February, with the peak of the season running from April through May. The growing season in the Midwest and East extends through July. These are the months when Asparagus’ concentration of nutrients and flavor are highest, and its cost is at its lowest. Although you can find imported Asparagus from South America in the fall and winter, it is more expensive then, and not as fresh as, locally grown varieties.

biochemical considerations

Asparagus is a concentrated source of purines, which might be of concern to certain individuals. (For more on Purines, see page 727.)

4 steps for the best tasting and most nutritious asparagus

Turning Asparagus into a flavorful dish with the most nutrients is simple if you just follow my 4 easy steps:

1. The Best Way to Select

2. The Best Way to Store

3. The Best Way to Prepare

4. The Healthiest Way of Cooking

scientific findings

Sulfur odor: Four in ten people notice that their urine has a strong sulfur odor after eating Asparagus. A variety of chemicals—many that fall within the thiol chemical family—are responsible for the “Asparagus smell.” Different people form different amounts of these compounds after eating Asparagus. These compounds have no adverse effects on the body.

1. the best way to select asparagus

You can select green Asparagus with the best flavor and most nutrients by looking for spears that are firm with a bright green color and tips that are closed. As with all vegetables, I recommend selecting organically grown Asparagus whenever possible. (For more on Organic Foods, see page 113.)

Avoid yellowish spears that appear to be on the verge of flowering and those with stems that are dried out and cracked at the base or are wrinkled and feel hollow; that is because this usually indicates they are old and have begun to lose their nutritional value. I also always check that the Asparagus smells fresh and does not have a questionable odor.

I am often asked whether Asparagus is best when the shoots are small and thin or large and thick. I actually find that medium-size Asparagus (about 1/2inch in diameter, the thickness of your little finger) is the best. Very thin spears can be easily overcooked. Very thick spears are woody, tough and stringy and often require peeling and more time to prepare. If you are using thick-stemmed Asparagus, peel them and cut them in half lengthwise to help cook them in the recommended amount of time. Spears should be as uniform in size as possible so they will cook evenly.

2. the best way to store asparagus

Asparagus will become limp and decline in quality if not stored properly. Make sure to follow proper storage guidelines in order to preserve its flavor and nutrients (it can quickly lose up to 30% of some of its vitamins if not stored correctly).

Asparagus continues to respire even after it has been harvested; its respiration rate at room temperature (68°F/20°C) is 270 mg/kg/hr. Slowing down the respiration rate with proper storage is the key to extending its flavor and nutritional benefits. (For a Comparison of Respiration Rates for different vegetables, see page 91.)

Asparagus Will Remain Fresh for Up to 7 Days When Properly Stored

1. Store fresh Asparagus in the refrigerator. The colder temperature will slow the respiration rate, helping to preserve its nutrients and keeping Asparagus fresh for a longer period of time.

2. Place Asparagus in a plastic storage bag before refrigerating. I have found that it is best to wrap the bag tightly around the Asparagus, squeezing out as much of the air from the bag as possible.

3. Do not wash Asparagus before refrigeration because exposure to water will encourage Asparagus to spoil.

3. the best way to prepare asparagus

Asparagus is very easy to prepare. Properly cleaning and cutting Asparagus will help ensure that the Asparagus you serve will have the best flavor and retain the greatest number of nutrients.

Cleaning Asparagus

Rinse well under cold running water before cutting. (For more on Washing Vegetables, see page 92.)

Peeling Asparagus

Thin Asparagus does not require peeling. Asparagus with thick stems requires extra work to prepare. Thick Asparagus requires peeling because the stems are usually tough and stringy. Remove the tough outer skin of the bottom portion of the stem (not the tips) with a vegetable peeler.

Cutting Asparagus

You can have fun by snapping off the bottom of each individual stalk. They tend to break naturally where the woody portion of the spear ends and the tender part begins. This is usually where the color changes from white to green.

You can also remove the bottom part of all of the Asparagus stems at one time by cutting with a knife while the Asparagus is still in a bunch. You can use the tough woody ends to make broth for soup.

Thick Asparagus stems should be sliced in half lengthwise. This provides greater surface area, which will help it cook more quickly.

Healthy Cooking Tip for Asparagus

If you want to make limp Asparagus more crisp before cooking, cut off the woody ends and place the spears in a glass of ice water for a few minutes before you cook them.

4. the healthiest way of cooking asparagus

Since research has shown that important nutrients can be lost or destroyed by the way a food is cooked, the “Healthiest Way of Cooking” Asparagus is focused on bringing out its best flavor while maximizing its vitamins, minerals and powerful antioxidants.

The Healthiest Way of Cooking Asparagus: “Healthy Sautéing” for Just 5 Minutes

In my search to find the healthiest way to cook Asparagus, I tested every possible cooking method and discovered that “Healthy Sautéing” Asparagus for just 5 minutes delivered the best result. “Healthy Sautéed” Asparagus has a mild, sweet flavor and has retained the maximum number of nutrients. I recommend using medium-size Asparagus because Asparagus with thick stems requires peeling, and very thin stems can be easily overcooked. Asparagus absorbs just enough moisture from the broth to make it tender. The Step-by-Step Recipe will show you how easy it is “Healthy Sauté” Asparagus. (For more on “Healthy Sauté,” see page 57.)

Grilling and Broiling Asparagus

It takes virtually no time to grill or broil Asparagus. Before grilling or broiling, sprinkle with lemon, sea salt and pepper to help protect against the formation of harmful compounds. Grilling gives Asparagus a delicious sweet and smokey flavor. To make sure that it does not burn, be careful not to place the Asparagus too close to the flame. The temperatures directly above or below the flame can reach as high as 500°F to 1000°F (260° to 538°C). When using a broiler, keep it about 4–5 inches away from the flame. Coating with oil before cooking will produce harmful free radicals, so brush with extra virgin olive oil or your favorite vinaigrette right after it is cooked.

How to Avoid Overcooking Asparagus: Cook it Al Denté

One of the primary reasons Asparagus loses its flavor is because it is often overcooked. For the best flavor, I recommend that you cook Asparagus al denté. Asparagus cooked al denté is tender outside and slightly crisp inside. Plus, Asparagus cooked al denté is cooked just long enough to soften its cellulose and hemicellulose, which makes it easier to digest and allows its health-promoting nutrients to become more readily available for absorption.

It is very important not to overcook Asparagus. Asparagus cooked for as little as a couple of minutes longer than al denté will begin to lose not only its texture and flavor, but also its nutrients. In purple varieties, you can see the purple color fade when it is overcooked, a reflection of the loss of its anthocyanin antioxidants. Overcooking Asparagus will significantly decrease its nutritional value: as much as 50% of some nutrients can be lost. (For more on Al Denté, see page 92.)

Cooking Methods Not Recommended for Asparagus

BOILING, STEAMING, BAKING OR COOKING WITH OIL

Boiling or steaming Asparagus increases its water absorption, causing it to become soggy and lose much of its flavor along with many of its nutrients; these include minerals, water-soluble vitamins (such as C and the B-complex vitamins) and health-promoting phytonutrients. Baked Asparagus gets mushy. I don’t recommend cooking Asparagus in oil because high-temperature heat can damage delicate oils and potentially create harmful free radicals.

Here is a question that I received from a reader of the whfoods.org website about Asparagus:

Q I heard that you should cook Asparagus in oil in order to retain its water-soluble nutrients and flavor. Is that true?

A While it is true that you will lose some water-soluble vitamins when cooking Asparagus in water, I don’t recommend cooking it in oil because heating oil can create undesirable free radicals that can compromise health. For more on Cooking with Oils, see page 52.

I have developed alternative methods to sautéing, a method that traditionally uses oil, by replacing the oil with broth. This “Healthy Sauté” method (page 57) is an excellent way to prepare Asparagus without the use of oil. It is quick and easy, and I believe that you will really enjoy the flavor and texture of Asparagus cooked this way.

As you point out, Asparagus, like other vegetables, contains water-soluble vitamins including vitamin C and the B vitamins. By “Healthy Sautéing,” for a short time you will lose no more than 5–10% of these vitamins and a minimal amount of minerals (less than 5%) while retaining the flavor and crispness of perfectly cooked Asparagus. This is because of the small amount of liquid used and the short cooking time.

An Easy Way to Prepare Asparagus—Step-By-Step

CUTTING ASPARAGUS

Image

1 Snap off the bottom of each Asparagus stalk. 2 Or cut off the bottom fourth of Asparagus and discard as it is tough and stringy. To save time, this can be done with one cut while Asparagus is still in a bunch. Asparagus stalks are good cooked whole if you have an Asparagus steamer.

health benefits of asparagus

Promotes Digestive Health

Asparagus contains a special kind of carbohydrate called inulin that we don’t digest, but the health-promoting friendly bacteria in our large intestine do. When our diet contains good amounts of inulin, the growth and activity of these friendly bacteria increase. And when populations of health-promoting bacteria are large, it is much more difficult for unfriendly bacteria to gain a hold in our intestinal tract. Asparagus is also a very good source of dietary fiber, which promotes intestinal regularity and may help protect against the development of colon cancer.

Natural Diuretic Properties

Asparagus is a very good source of potassium and quite low in sodium. Its mineral profile, combined with the amino acid asparagine it contains, gives Asparagus a strong diuretic effect. Historically, Asparagus has been used to treat problems involving swelling, such as arthritis and rheumatism, and may also be useful for PMS-related water retention.

Promotes Heart Health

Asparagus is an excellent source of folic acid and a very good source of vitamin B6, nutrients essential for a healthy

cardiovascular system through their beneficial effect on homocysteine levels. When levels of these B vitamins are low, blood levels of homocysteine rise—a situation that significantly increases the risk for heart disease. Homocysteine promotes atherosclerosis by reducing the integrity of blood vessel walls and by interfering with the formation of collagen. Elevations in homocysteine are found in approximately 20–40% of patients with heart disease. It is estimated that consumption of 400 mcg of folic acid daily would reduce the number of heart attacks suffered by Americans each year by 10%. Asparagus is also rich in other heart-health-promoting nutrients, including dietary fiber, potassium, magnesium and calcium.

Promotes Fetal Health

Especially if you’re thinking about becoming pregnant or are in the early stages of pregnancy, you may want to consider making Asparagus a frequent addition to your meals. That’s because the folic acid in Asparagus is essential for proper cellular division since it is necessary in DNA synthesis. Without folic acid, the fetus’ nervous system cells do not divide properly. Inadequate folic acid during pregnancy has been linked to several birth defects, including neural tube defects like spina bifida. Despite folic acid’s wide availability in food (its name comes from the Latin word folium, meaning “foliage,” because it’s found in green leafy vegetables), folic acid deficiency is the most common vitamin deficiency in the world.

Promotes Bone Health

Asparagus is also rich in bone-building nutrients. It is an excellent source of vitamin K and a good source of calcium and magnesium. In addition to its role in activating osteocalcin, which anchors calcium molecules inside of the bone, vitamin K is also important to maintaining proper blood coagulation.

Promotes Energy Production

Asparagus is a very good source of manganese, a trace mineral that is an essential cofactor of superoxide dismutase, an enzyme which disarms free radicals produced within the mitochondria and keeps energy production flowing. Asparagus is also a very good source of thiamin, riboflavin and niacin, three B vitamins that are essential for the conversion of the body’s proteins, fats and carbohydrates into usable energy. Asparagus is a very good source of phosphorus, which is an essential component of ATP, the fuel that cells use for energy. Additionally, it is also a good source of iron, a critical component of hemoglobin, a protein in blood that helps to transport oxygen throughout the body.

Image

Image

Promotes Optimal Antioxidant Status

Asparagus is an excellent source of vitamin C and vitamin A (through its concentration of carotenoids) and a good source of zinc and selenium. These nutrients help promote optimal health through their potent antioxidant activity, protects cells from free radical oxidative damage. Uncontrolled free radical activity has been linked to increased risk of chronic degenerative diseases, including cardiovascular disease, arthritis and certain forms of cancer.

Additional Health-Promoting Benefits of Asparagus

Asparagus is also a concentrated source of other nutrients providing additional health-promoting benefits. These nutrients include muscle-building protein, free-radical-scavenging copper and sleep-promoting tryptophan. Since Asparagus contains only 43 calories per one cup serving, it is an ideal food for healthy weight control.

Image how to enjoy fresh asparagus without cooking

Add thinly sliced pieces of Asparagus to your cold vegetable salad.

Serve raw Asparagus with extra virgin olive oil, garlic, lemon juice, sea salt and pepper, and sprinkle with Parmesan cheese or enjoy stalks of raw Asparagus with your favorite vegetable dip.

Add to vegetable sushi or your favorite wrap.

Marinated Asparagus Salad: Make a dressing of 1 part balsamic vinegar, 2 parts extra virgin olive oil, fresh herbs (rosemary, basil, dill, parsley) and sea salt and pepper to taste. Marinate Asparagus, red bell pepper slices, red onion slices, olives and feta cheese chunks (optional) in the dressing for 2–8 hours. Great side dish for chicken or fish!

STEP-BY-STEP RECIPE

The Healthiest Way of Cooking Asparagus

5-Minute “Healthy Sautéed” Asparagus

“Healthy Sauté” allows you to enjoy all of the great taste and health-promoting nutrients of Asparagus while the easy Mediterranean dressing enhances its delicate flavor.

1 lb of Asparagus

3 TBS low-sodium chicken or vegetable broth

Mediterranean Dressing:

3 TBS extra virgin olive oil

2 medium cloves garlic

2 tsp lemon juice

Sea salt and pepper to taste

1. Chop or press garlic and let it sit for at least 5 minutes, (Why?, see page 261.)

2. Heat 3 TBS broth over medium heat in a stainless steel skillet.

3. While broth is heating, snap off the woody bottom of Asparagus stems, then cut the spears into 2-inch lengths. Cutting them into short pieces of equal length ensures quick, even cooking.

4. When broth begins to steam, add Asparagus. Cover and cook for 5 minutes. The outside will be tender, and the inside will be crisp. Thinner spears will take about 3 minutes. “Healthy Sauté” will concentrate both the flavor and nutrition of Asparagus. For information on Differences in Cooking Time, see page 94.

Image

“Healthy Sautéed” Asparagus with Seafood

5. Transfer to a bowl. For more flavor, toss Asparagus with the remaining ingredients while it is still hot. (Mediterranean Dressing does not need to be made separately.) Research shows that carotenoids found in foods are best absorbed when consumed with oils.

OPTIONAL: To mellow the flavor of garlic, add garlic to Asparagus for the last 2 minutes of cooking.

SERVES 2

COOKING TIPS:

• To prevent overcooking Asparagus, I highly recommend using a timer.

• Testing Asparagus with a fork is not an effective way to determine whether it is done.

Flavor Tips: Try these 6 great serving suggestions with the recipe above. Image

1. Most Popular Asparagus with Dijon Caper Sauce. In a small bowl, combine the Mediterranean dressing recipe above with 1 TBS Dijon mustard, 1 tsp capers and 2 tsp minced fresh basil or parsley. Pour over hot Asparagus.

2. Top with grated sharp cheese such as Parmesan or Romano, fresh minced basil, parsley or oregano and lemon zest.

3. Add a few drops of tamari (soy sauce) to mellow the flavor of Asparagus.

4. Asparagus and omega-3 enriched eggs make a wonderful combination.

5. “Healthy Sautéed” Asparagus with Seafood: Combine 5-Minute “Healthly Sautéed” Asparagus recipe with “Healthy Sautéed” shrimp or fish, quartered cherry tomatoes, onions and mushrooms. Increase the Mediterranean Dressing as needed. Garnish with chopped parsley or cilantro (pictured above).

6. Cold Asparagus Salad: Asparagus as a cold vegetable salad is quick, easy and tastes great. Refrigerate the 5-Minute “Healthy Sautéed” Asparagus. Add other vegetables, such as roasted red peppers, and toss with your favorite vinaigrette and a small amount of pressed garlic.

Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Asparagus, and I will share them with others through our website at www.whfoods.org.

Here is a question that I received from a reader of the whfoods.org website about Asparagus:

Q Why do overcooked vegetables lose their bright green color?

One of the primary reasons for the change in color when green vegetables are cooked is the change in chlorophyll. Chlorophyll has a chemical structure that is quite similar to hemoglobin, which is found within our red blood cells. A basic difference is that chlorophyll contains magnesium at its center, while hemoglobin contains iron. When plants (e.g., green vegetables) are heated and/or exposed to acid, the magnesium gets removed from the center of this ring structure and replaced by an atom of hydrogen. In biochemical terms, the chlorophyll a gets turned into a molecule called pheophytin a, and the chlorophyll b gets turned into pheophytin b. With this one simple change, the color of the vegetable changes from bright green to olive-gray as the pheophytin a provides a green-gray color, and the pheophytin b provides an olive-green color. This color change is one of the reasons I have established the relatively short cooking times for green vegetables in the “Healthiest Way of Cooking” methods. These cooking methods are designed to preserve the unique concentrations of chlorophyll found in these vegetables.

Q&A WHY ARE ORGANIC FOODS NUTRITIONALLY SUPERIOR TO CONVENTIONALLY GROWN FOODS?

Proof of their superiority has been demonstrated in numerous studies. In 1998, a review of 34 studies comparing the nutritional content of organic versus conventionally grown was published in the peer-reviewed, MEDLINE-indexed journal, Alternative Therapies (Vol. 4, No. 1, pgs. 58–69). In this review, organic food was found to have higher protein quality in all comparisons, higher levels of vitamin C in 58% of all studies and 5–20% higher mineral levels for all but two minerals. In some cases, the mineral levels were dramatically higher in organically grown foods—as much as three times higher in one study involving iron content.

Organic foods may also contain more flavonoids than conventionally grown foods, according to Danish research published in the August 2003 issue of the Journal of Agricultural and Food Chemistry. In this study, 16 healthy nonsmoking participants ranging in age from 21–35 years were given either a diet high in organically grown or conventionally grown fruits and vegetables for 22 days, after which they were switched over to the other diet for another 22 days. After both dietary trials, the researchers analyzed levels of flavonoids and other markers of antioxidant defenses in the food and in the participants’ blood and urine samples. Results indicated a significantly higher content of the flavonoid quercitin in the organic produce and in the subjects’ urine samples when on the organic produce diet; the subjects’ urinary levels of another flavonoid, kaempferol, were also much higher when on the organically grown diet compared to the conventionally grown diet.

A review of 41 studies comparing the nutritional value of organically grown to conventionally grown fruits, vegetables and grains also indicates organic crops provide substantially more of several nutrients, including:

• 27% more vitamin C

• 21% more iron

• 29% more magnesium

• 14% more phosphorus

The review also found that while five servings of organically grown vegetables (lettuce, spinach, carrots, potatoes and cabbage) provided the daily recommended intake of vitamin C for men and women, their conventionally grown counterparts did not. Plus, organically grown foods contained 15% less nitrates than conventionally grown foods. Nitrates, a major constituent of chemical fertilizers, bind to hemoglobin and, particularly in infants, can significantly reduce the body’s ability to carry oxygen.

In another study whose findings are based on pesticide residue data collected by the U.S. Department of Agriculture, organic fruits and vegetables were shown to have only one-third as many pesticide residues as their conventionally grown counterparts. Study data, which covered more than 94,000 food samples from more than 20 crops, showed 73% of conventionally grown foods sampled had residue from at least one pesticide, while only 23% of organically grown samples had any residues. More than 90% of USDA’s samples of conventionally grown apples, peaches, pears, strawberries and celery had residues.

When it comes to choosing between organic or conventionally grown foods, size is definitely not everything, suggests another study published in Science Daily Magazine. Chemistry professor Theo Clark and undergraduate students at Truman State University in Mississippi found organically grown oranges contained up to 30% more vitamin C than those grown conventionally. Reporting the results at the June 2, 2002, meeting of the American Chemical Society, Clark said he had expected the conventionally grown oranges, which were twice as large, to have twice the vitamin C as the organic versions. Instead, chemical isolation combined with nuclear magnetic resonance spectroscopy revealed the much higher level in organic oranges.

Why the big difference? Clark speculated that “with conventional oranges, (farmers) use nitrogen fertilizers that cause an uptake of more water, so it sort of dilutes the orange. You get a great big orange, but it is full of water and doesn’t have as much nutritional value.”

Eating organic may also help protect against chronic inflammation, a major factor in both cardiovascular disease and colon cancer. Another study, published in the European Journal of Nutrition, found that organic soups sold in the United Kingdom contain almost six times as much salicylic acid as non-organic soups. Salicylic acid, the compound responsible for the anti-inflammatory action of aspirin, has been shown to help prevent hardening of the arteries as well as bowel cancer. Researchers compared the salicylic acid content of 11 brands of organic soup to that found in non-organic varieties. The average level of salicylic acid in 11 brands of organic vegetable soup was 117 nanograms per gram, compared with 20 nanograms per gram in 24 types of non-organic soup. The highest level (1,040 nanograms per gram) was found in an organic carrot and coriander soup. Four of the conventional soups had no detectable levels of salicylic acid.

broccoli

Image

highlights

Image

Image

Image

Broccoli originated in the Mediterranean region of Europe, and today is one of the most popular green vegetables in the United States because of its unique flavor and incredible nutritional value. It is one of those cruciferous vegetables that continues to make headlines as a super-food as more and more scientific research verifies its benefits. Proper preparation of Broccoli is the key to bringing out its best flavor and maximizing its nutritional benefits. That is why I want to share with you the secret of the “Healthiest Way of Cooking” Broccoli al denté. In just 5 minutes, you will be able to transform Broccoli into a flavorful vegetable while maximizing its nutritional value.

why broccoli should be part of your healthiest way of eating

Scientific studies now show that cruciferous vegetables, like Broccoli, are included among the vegetables that contain the largest concentrations of health-promoting sulfur compounds, such as sulforaphane and isothiocyanates (see page 153), which increase the liver’s ability to produce enzymes that neutralize potentially toxic substances. Broccoli is also rich in the powerful phytonutrient antioxidants lutein and zeaxanthin, carotenoids that are concentrated in the lens of the eye. Along with vitamins A and C, which provide powerful antioxidant protection, Broccoli is a rich source of folic acid, an important nutrient for a healthy heart. Broccoli is an ideal food to add to your “Healthiest Way of Eating” not only because it is high in nutrients, but also because it is low in calories: one cup of cooked Broccoli contains only 44 calories. (For more on the Health Benefits of Broccoli and a complete analysis of its content of over 60 nutrients, see page 134.)

varieties of broccoli

Broccoli is a member of the cruciferous (Brassica) family of vegetables that also includes cauliflower, kale, collard greens, cabbage, mustard greens and Brussels sprouts. Broccoli dates back to ancient Rome, when it was developed from wild Broccoli, a plant that resembled collard greens more than the Broccoli with which we are familiar today. Its name comes from the Italian word brachium, which means “branch.” Varieties of Broccoli include:

GREEN BROCCOLI

(ALSO KNOWN AS ITALIAN GREEN OR CALABRESE)

The most popular variety of Broccoli, this is the one most commonly found in your local market. It is the variety featured in the photographs in this chapter. Named after the Italian province of Calabria where it first grew, it has light green stalks topped with clusters of dark green, purplish florets.

BROCCOLINI

A baby Broccoli that is a cross between Broccoli and kale, this is the best type of Broccoli to serve raw.

BROCCOFLOWER

This is a cross between Broccoli and cauliflower, but it is more like cauliflower than Broccoli.

BROCCOLI RAAB

This variety has an intense flavor with pleasantly bitter and peppery highlights. Compared to Green Broccoli, it has more leaves and a longer stem. The stem is tender and does not need to be peeled, just cut into 1-inch thick slices and cook with the leaves and florets. Enjoy all but the bottom 2-inches of the stem, which is tough and woody and should be discarded. Broccoli Raab can be used in place of Green Broccoli in most recipes.

BROCCOLI SPROUTS

Sprouts from Broccoli seeds that have recently become popular for their high concentration of health-promoting phytonutrients (see page 153).

the peak season

Broccoli is available throughout the year, but its flavor is at its peak during the cold months when the frost helps to develop a sweet flavor. In hotter months, Broccoli is less tender and will require around 1 minute additional cooking time.

biochemical considerations

Broccoli is a concentrated source of goitrogens, which might be of concern to certain individuals. (For more on Goitrogens, see page 721.)

4 steps for the best tasting and most nutritious broccoli

Turning Broccoli into a flavorful dish with the most nutrients is simple if you just follow my 4 easy steps:

1. The Best Way to Select

2. The Best Way to Store

3. The Best Way to Prepare

4. The Healthiest Way of Cooking

Here is a question that I received from a reader of the whfoods.org website about Broccoli:

Q Which has more nutrients—the stems or florets of Broccoli?

A The florets and stems of Broccoli are very similar in their nutrient content. The amount of most B vitamins, minerals, and fiber is very similar in the two parts of the plant (on an ounce-for-ounce basis). The largest difference we’ve seen documented in the research literature involves betacarotene, which is about seven times more plentiful in the florets than in the stems. On an ounce-for-ounce basis, the darker green florets also contain more chlorophyll than the lighter green stalks. Stalks can take a little longer to steam than florets and should usually be started a little earlier in the steaming process for this reason.

Broccoli leaves are also excellent sources of nutrients. They are actually higher in betacarotene than the florets of the Broccoli plant, and they can contain other phytonutrients that aren’t found in the stems and florets.

1. the best way to select broccoli

You can select the best tasting Broccoli by looking for tightly closed floret clusters that are dark green or purplish in color. Dark green Broccoli contains more chlorophyll, betacarotene and vitamin C, while purple-colored heads of Broccoli contain higher concentrations of flavonoids. Stalks and stems should be firm, and the leaves should be attached, vibrant and not wilted. By selecting the best tasting Broccoli, you will also enjoy Broccoli with the highest nutritional value. As with all vegetables, I recommend selecting organically grown varieties whenever possible. (For more on Organic Foods, see page 113.)

Avoid Broccoli with florets that are not compact or uniformly colored. They should not be yellow, bruised or have yellow blossoms, an indication that they are overly mature. Do not purchase Broccoli with stalks that are too wide, woody or hollow, and be sure to check for areas that may be spoiled or have a sour smell.

2. the best way to store broccoli

If not stored properly, Broccoli will become limp, start to turn yellow and become bitter. If you are not going to enjoy Broccoli immediately after bringing it home from the market, be sure to store it properly to maintain its optimal flavor and nutrient concentration.

Broccoli continues to respire even after it has been harvested; its respiration rate at room temperature (68°F/20°C) is 300 mg/kg/hr. Slowing down the respiration rate with proper storage is the key to extending its flavor and nutritional benefits. (For a Comparison of Respiration Rates for different vegetables, see page 91.)

Broccoli Will Remain Fresh for Up to 10 Days When Properly Stored

1. Store fresh Broccoli in the refrigerator. The colder temperature will slow the respiration rate, helping to preserve its nutrients and keeping Broccoli fresh for a longer period of time.

2. Place Broccoli in a plastic storage bag before refrigerating. I have found that it is best to wrap the bag tightly around the Broccoli, squeezing out as much of the air from the bag as possible.

3. Do not wash Broccoli before refrigeration because exposure to water will encourage Broccoli to spoil.

How to Store a Partial Head of Broccoli

If you need to store a partial head of Broccoli, place it in a container with a well-sealed lid, or a plastic bag, and refrigerate. Since the vitamin C content starts to quickly degrade once the Broccoli has been cut, it is best to use the remainder within a couple of days.

3. the best way to prepare broccoli

I want to share with you the best way to prepare Broccoli. Properly cleaning and cutting Broccoli helps to ensure that the Broccoli you serve will have the best flavor and retain the greatest number of nutrients.

Cleaning Broccoli

Before cutting Broccoli, rinse well under cold running water. To preserve nutrients, do not soak Broccoli or the water-soluble nutrients will leach into the water. (For more on Washing Vegetables, see page 92.)

Cutting Broccoli

Cutting Broccoli florets into equal size pieces will help them to cook more evenly. The smaller you cut the florets, the more quickly they will cook. I recommend cutting florets into quarters. Cutting florets into smaller pieces also helps maximize the formation of health-promoting compounds when you let them sit for 5 minutes before cooking.

What to Do with Stem and Leaves

I usually include the stems and leaves when I prepare Broccoli. They are not only nutritious and taste great, but you will also get more Broccoli for your money if you enjoy them along with the florets. Stems and leaves provide a good balance of flavors.

There are several ways to peel the Broccoli stem: (1) peel the entire stalk with a knife by beginning at the top of the stalk and removing long strips of the peel, similar to removing the string from celery; (2) remove the florets, cut the stems into shorter lengths and peel with a sharp knife by standing them on end and cutting downward to remove the tough outer skin; or (3) peel the Broccoli stems with a vegetable peeler.

Slice the stems into 1/4-inch slices, and cook both the stems and leaves along with the florets.

4. the healthiest way of cooking broccoli

Since research has shown that important nutrients can be lost or destroyed by the way a food is cooked, the “Healthiest Way of Cooking” Broccoli is focused on enhancing its best flavor while maximizing its vitamins, minerals and powerful antioxidants.

The Healthiest Way of Cooking Broccoli: “Healthy Steaming” for just 5 Minutes

In my search to find the healthiest way to cook Broccoli, I tested every possible cooking method and discovered that “Healthy Steaming” all varieties of Broccoli for just 5 minutes delivered the best results. “Healthy Steaming” provides the moisture necessary to make Broccoli tender, bring out its peak flavor, retain its bright green color and maximize its nutritional profile. The Step-by-Step Recipe will show you how easy it is to “Healthy Steam” Broccoli. (For more on “Healthy Steaming,” see page 58.)

How to Avoid Overcooking Broccoli: Cook it Al Denté

One of the primary reasons people do not enjoy Broccoli is because it is often overcooked. For the best flavor, I recommend cooking Broccoli al denté. Broccoli cooked al denté is tender outside and slightly crisp inside. Plus, Broccoli cooked al denté is cooked just long enough to soften its cellulose and hemicellulose fiber; this makes it easier to digest and allows its health-promoting nutrients to become more readily available for absorption.

Although Broccoli is a hearty vegetable, it is very important not to overcook it. Broccoli cooked for as little as a couple of minutes longer than al denté will begin to lose not only its texture and flavor but also its nutrients. Overcooking Broccoli will significantly decrease its nutritional value: as much as 50% of some nutrients can be lost. (For more on Al Denté, see page 92.)

How to Prevent Strong Smells from Forming

Cutting Broccoli florets into quarters and cooking them al denté for only 5 minutes is my secret for preventing the formation of smelly compounds often associated with cooking Broccoli. When I cook my Broccoli, it never develops a strong smell. After 5 minutes of cooking, the texture of Broccoli, like all other cruciferous vegetables, begins to change, becoming increasingly soft and mushy. At this point, it also starts to lose more and more of its chlorophyll, causing its bright green color to fade and a brownish hue to appear. This is a sign that magnesium has been lost. This is when it starts to release hydrogen sulfide, the cause of the “rotten egg smell,” which also affects the flavor. After 7 minutes of cooking, Broccoli develops a more intense flavor, with the amount of strong smelling hydrogen sulfide doubling in quantity.

While it is important not to overcook Broccoli, cooking for less than 5 minutes is also not recommended because it takes about 5 minutes to soften its fibers and help increase its digestibility.

Cooking Methods Not Recommended for Broccoli

BOILING, BAKING, BROILING, GRILLING, ROASTING OR COOKING WITH OIL

An Easy Way to Prepare Broccoli, Step-by-Step

CUTTING BROCCOLI

Image

1 For larger florets, cut just above the thick stem so the smaller stems are free to separate. For smaller florets, cut closer to the head of each smaller stem. 2 Most florets will fall away into smaller pieces. For those that don’t, use knife a to separate. 3 Cut florets into quarters.

Boiling Broccoli increases its water absorption, causing it to become soggy and mushy. It then loses much of its flavor along with many of its nutrients, including minerals, water-soluble vitamins (such as C and the B-complex vitamins) and health-promoting phytonutrients. I don’t recommend baking, broiling, grilling or roasting Broccoli as they will cause it to dry up and shrivel. I don’t recommend cooking Broccoli in oil because heating oils to high temperatures can damage delicate oils and potentially create harmful free radicals.

Serving Ideas from Mediterranean Countries:

Traveling through the Mediterranean region, I found Broccoli was prepared in many different ways:

HOW TO BRING OUT THE HIDDEN HEALTH BENEFITS OF BROCCOLI

The latest scientific studies show that cutting Broccoli into small pieces breaks down cell walls and enhances the activation of an enzyme called myrosinase that slowly converts some of the plant nutrients into their active forms, which have been shown to contain health-promoting properties. So, to get the most health benefits from Broccoli, let it sit for a minimum of 5 minutes, optimally 10 minutes, after cutting, before eating or cooking.

Since ascorbic acid (vitamin C) increases myrosinase activity, you can sprinkle a little lemon juice on the Broccoli before letting it sit, in order to further enhance its beneficial phytonutrient concentration.

Heat will inactivate the effect of myrosinase, which is why it is important to allow the Broccoli to sit for 5–10 minutes before cooking to give the enzyme ample opportunity to enhance the concentration of active phytonutrients in your Broccoli. Cooking at low or medium heat for short periods of time (up to 15 minutes) should not destroy the active phytonutrients since once they are formed, they are fairly stable.

In Italy, Broccoli is served with anchovies, onions or Romano cheese.

In Greece, Broccoli is served with grated cheese.

Here is a question I received from a reader of the whfoods.org website about Broccoli:

Q What are the special phytonutrients for which Broccoli and other cruciferous vegetables have become famous?

A Broccoli, and other cruciferous vegetables, are replete with a host of different phytonutrients that contribute to their amazing health-promoting potential. Included in these are carotenoids and flavonoids as well as sulfur-containing phytonutrients that have been garnering a lot of recent attention for their cancer-prevention properties. Included among these sulfur-containing nutrients are glucosinolate, indole-3-carbinol and a group classified by their chemical family name, isothiocyanates.

While some health researchers group glucosinolate, isothiocyanates and indole-3-carbinol together and call them “indoles,” only the latter actually fits that classification. (The term “indole” refers to a chemical structure that some compounds have, featuring two specifically shaped carbon rings with an attached amino group. Other well-known indoles include the amino acid tryptophan and the neurotransmitters serotonin and melatonin.) Since glucosinolate, isothiocyanates, and indole-3-carbinol are technically classified in different chemical families, I think that the best way to refer to them collectively is by calling them “sulfur-containing phytonutrients.”

Image how to enjoy fresh broccoli without cooking

Raw Broccoli florets cut into quarters are a great addition to virtually any vegetable salad.

For a quick appetizer, serve raw Broccoli florets cut into quarters as crudités. Dip into extra virgin olive oil mixed with sea salt and freshly ground pepper.

Chopped Broccoli Salad:

An easy way to enjoy Broccoli raw. Serves 2

INGREDIENTS:

1 cup of Broccoli florets

1 medium carrot

1/2 medium avocado, diced

1 tomato, diced

12 kalamata olives, pitted and chopped

DRESS WITH MEDITERRANEAN DRESSING:

2 medium cloves garlic, 2 TBS lemon juice, 3 TBS extra virgin olive oil and salt and pepper to taste

OPTIONAL: diced chicken or turkey breast

DIRECTIONS:

1. Mince Broccoli and carrots using a knife or food processor. Place in a large salad bowl.

2. Add diced tomato, avocado and olives to the bowl and toss with dressing until well mixed. For a main course, add chicken or turkey.

STEP-BY-STEP RECIPE

The Healthiest Way of Cooking Broccoli

5-Minute “Healthy Steamed” Broccoli

“Healthy Steaming” is a gentle way to prepare Broccoli that enhances it flavor, brings out its color, makes it tender and preserves most of its nutrients. It tastes best when served the Mediterranean way with this easy dressing.

1 lb Broccoli

Mediterranean Dressing:

3 TBS extra virgin olive oil

2 tsp lemon juice

2 medium cloves garlic

Sea salt and pepper to taste

1. Fill bottom of steamer with 2 inches of water.

2. While steam is building up in steamer, cut Broccoli florets into quarters and let them sit, as described in How to Bring out the Hidden Health Benefits of Broccoli. Also cut stems into 1/4-inch pieces.

3. Press or chop garlic and let it sit for at least 5 minutes. (Why?, see page 261.)

4. For al denté Broccoli, steam florets and stems for no more than 5 minutes. If stems are cut thicker than 1/4-inch, they will require 1–2 minutes of cooking before adding the florets. For information on Differences in Cooking Time, see page 94.

Image

Asian-Flavored “Healthy Steamed” Broccoli with Tofu

5. Transfer to a bowl. For more flavor, toss Broccoli with the remaining ingredients while it is still hot. (Mediterranean Dressing does not need to be made separately.) Research shows that carotenoids found in foods are best absorbed when consumed with oils.

OPTIONAL: To mellow the flavor of garlic, add garlic to Broccoli for the last 2 minutes of steaming.

SERVES 2

COOKING TIPS:

• To prevent overcooking Broccoli, I highly recommend using a timer.

• Testing Broccoli with a fork is not an effective way to determine whether it is done.

Flavor Tips: Try these 8 great serving suggestions with the recipe above. Image

1. Most Popular: Add 1 TBS oil packed sundried tomatoes, 3 TBS crumbled feta cheese and 6 kalamata olives to the 5-Minute Healthy Steamed Broccoli recipe

2. Sprinkle with grated Parmesan, goat or feta cheese.

3. For a different flavor replace emon juice with 2 tsp b alsamic or r e negar

4. Add a few drops of tamari (soy sauce) to mellow the flavor of Broccoli.

5. Steam red onions with Broccoli and add chopped olives

6. Asian-Flavored Broccoli with Tofu: Prepare 5-Minute “Healthy Steamed” Broccoli with the Mediterranean Dressing. Add cooked carrots, tofu cubes, rice vinegar, tamari (soy sauce), grated ginger and red pepper flakes to taste (pictured above).

7. Broccoli with Mustard Tarragon Sauce: Prepare the 5-Minute “Healthy Steamed” Broccoli recipe adding 1 TBS Dijon mustard (or your favorite mustard) and 1 TBS fresh or 1/2 tsp dried tarragon to the Mediterranean Dressing.

8. 5-Minute Mediterranean Medley: Ingredients include: 2 cups Broccoli florets cut into quarters, 2 cups chopped curly kale, 1 medium carrot sliced into 1/2inch rounds, 2 cloves garlic (chopped or pressed), 3 TBS extra virgin olive oil, 2 tsp fresh lemon juice, and sea salt and pepper to taste. Bring steaming water to a boil. Add Broccoli, kale and carrots, cover, and steam for 5 minutes. Add garlic to the vegetables for the last 2 minutes of steaming. Transfer to a bowl and toss with remaining ingredients while vegetables are still hot.

Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Broccoli, and I will share them with others through our website at www.whfoods.org.

health benefits of broccoli

Promotes Optimal Health

Like other cruciferous vegetables, Broccoli contains phytonutrients thought to have anticancer effects. One group of these phytonutrients are the isothiocyanates, with research on one of its members, indole-3-carbinol, showing that it helps deactivate a potent estrogen metabolite (4-hydroxyestrone) that promotes tumor growth, especially in estrogen-sensitive breast cells. Indole-3-carbinol has been shown to suppress not only breast tumor cell growth but also cancer cell metastasis (the movement of cancerous cells to other parts of the body). Broccoli also contains the phytonutrient glucoraphanin, which is converted into sulforaphane in the body. Scientists have found that sulforaphane boosts the liver’s detoxification enzymes, helping to clear potentially carcinogenic substances more quickly. Animal research suggests that sulforaphane may protect against tumor development by inducing cancer cell apoptosis (programmed cell suicide).

Image

Image

New research has uncovered another way Brassica family vegetables such as Broccoli may help prevent cancer. When these vegetables are cut, chewed or digested, a sulfur-containing compound called sinigrin is brought into contact with the enzyme myrosinase, resulting in the release of special compounds, including isothiocyanates. Not only are these sulfur-containing phytonutrients potent inducers of liver enzymes that detoxify carcinogens, but recent research shows one of these compounds, allyl isothicyanate, also inhibits cell division and stimulates apoptosis in human tumor cells.

Broccoli sprouts definitely prove the adage, “Good things come in small packages.” Broccoli sprouts concentrate phytonutrients found in mature Broccoli; researchers estimate that Broccoli sprouts contain 10–100 times the power of mature Broccoli to boost enzymes that detoxify potential carcinogens!

Promotes Heart Health

Broccoli has been singled out as one of the small number of vegetables and fruits that contributed to the significant reduction in heart disease risk seen in a recent meta-analy-sis of seven prospective studies. Of the more than 100,000 individuals who participated in these studies, those whose diets most frequently included Broccoli, onions, apples and tea—the richest sources of flavonoids, such as quercetin—experienced a 20% reduction in their risk of heart disease. Animal studies suggest that eating Broccoli sprouts may also have a beneficial effect since their concentration of the phytonutrient glucoraphanin helps to quench free radicals and allay the inflammation that contributes to cardiovascular problems. In addition, Broccoli is a concentrated source of many other heart-healthy nutrients including dietary fiber, folic acid, vitamin B6, vitamin E, niacin, magnesium, potassium and omega-3 fatty acids.

Promotes Digestive Health

Research suggests that the phytonutrients contained in Broccoli and Broccoli sprouts may eradicate Helicobacter pylori, the bacterium not only responsible for most peptic ulcers but one that has also been found to increase a person’s risk of getting stomach cancer three to six-fold. In a recent animal study, sulforaphane completely eliminated H. pylori in 8 of 11 laboratory animals infected with bacterium. A follow-up human study found that daily consumption of 100 grams (about 3 ounces) of Broccoli sprouts over a two month period greatly suppressed H. pylori growth and markedly decreased pepsinogen (an indicator of stomach damage).

Promotes Vision Health

Broccoli and other leafy green vegetables contain powerful phytonutrient antioxidants in the carotenoid family called lutein and zeaxanthin, both of which are concentrated in large quantities in the lens of the eye. In a large-scale study involving over 30,000 individuals, those who ate Broccoli more than twice a week were found to have a 23% lower risk of cataracts compared to those who consumed this antioxidant-rich vegetable less than once a month. In addition to the antioxidant potential of Broccoli’s carotenoids, recent research has suggested that sulforaphane may also have antioxidant potential, being able to protect human eye cells from free radical stressors.

Promotes Bone Health

When it comes to building strong bones, Broccoli’s got it all for less. One cup of steamed Broccoli contains 74 mg of calcium, plus 123 mg of vitamin C, which significantly improves calcium’s absorption; all this for a total of only 44 calories with negligible amounts of fats. Dairy products, long touted as the most reliable source of calcium, contain no vitamin C, but do contain saturated fat. A glass of 2% milk contains 121 calories, and 42 of those calories come from fat.

Promotes Healthy Pregnancy

Especially if you are pregnant, be sure to eat Broccoli, an excellent source of folic acid, a B-vitamin essential for proper cellular division and DNA synthesis. Without folic acid, the fetus’ nervous system cells do not divide properly. Deficiency of folic acid during pregnancy has been linked to several birth defects, including neural tube defects like spina bifida. Despite folic acid’s widespread occurrence in food (its name comes from the Latin word folium, meaning ‘foliage’ because it’s found in green leafy vegetables), folic acid deficiency is the most common vitamin deficiency in the world. Folic acid has other benefits including supporting heart health through keeping homocysteine levels balanced.

Additional Health-Promoting Benefits of Broccoli

Broccoli is also a concentrated source of many other nutrients providing additional health-promoting benefits. These nutrients include energy-producing iron, vitamin B1, vitamin B2, vitamin B5 and phosphorus; free-radical-scavenging vitamin A, manganese and zinc; muscle-building protein; and sleep-promoting tryptophan. Since Broccoli contains only 44 calories per one cooked cup serving, it is an ideal food for healthy weight control.

Here is a question that I received from a reader of the whfoods.org website about Broccoli.

Q I’ve recently fallen in love with Broccoli raab. Is it as healthy as Broccoli?

A Broccoli raab is definitely a great vegetable to have fallen in love with. Not only is it delicious, but it is also a highly concentrated source of nutrients.

Like its cousin Broccoli, Broccoli raab (Brassica rapa) is a member of the Brassica family of vegetables. It is sometimes spelled Broccoli rabe and is also known as rapini. Like other Brassica vegetables, Broccoli raab contains health-promoting sulfur-containing phytonutrients such as glucosinolates and isothiocyanates, which have been found to help the liver detoxify chemicals that can act as carcinogens.

In addition to these phytonutrients, Broccoli raab is also a concentrated source of many vitamins and minerals. For example, 100 grams (about 3.5 ounces) provides an incredible 118 mg of calcium, 1.3 grams of iron, 2.5 mg of vitamin E, and 4533 IU of vitamin A, all for only 33 calories. In fact, on an equal weight basis, Broccoli raab actually provides significantly more calcium, iron, B vitamins, vitamin A and vitamin E than does Broccoli (although it does contain less vitamin C).

romaine lettuce

Image

highlights

Image

Image

Image

The cultivation of Lettuce may date as far back as 4,500 BC Depictions of Lettuce have been found on ancient Egyptian tombs, and it is believed that Lettuce was held in high esteem by the Greeks and Romans, both as a food and for its medicinal properties. The Chinese consider Lettuce a source of good luck and serve it on birthdays, New Year’s Day and other special occasions. In the West, Lettuce has become an important low-calorie food that is great for weight control. Think crisp leafy Lettuce and refreshing salads come to mind. And by combining a Lettuce salad with chicken, fish, beans, nuts and seeds, you can create a great meal that is limited only by your imagination.

why romaine lettuce should be part of your healthiest way of eating

Although Lettuce comes in many shapes, sizes and colors, Romaine Lettuce is one of the most nutritious. Highly regarded for its crunchy texture and low calorie count, its impressive nutritional profile is often overlooked. It is an excellent source of heart-healthy folic acid and chromium, a hard-to-find mineral that is important for maintaining healthy blood sugar levels. Additionally, Romaine Lettuce is a concentrated source of carotenoid phytonutrients, such as betacarotene, lutein and zeaxanthin, which have powerful antioxidant properties. nutrient-rich and low in calories, Romaine Lettuce is great for weight control and an ideal food to add to your “Healthiest Way of Eating”—two cups of fresh Romaine Lettuce contain only 16 calories! (For more on the Health Benefits of Romaine Lettuce and a complete analysis of its content of over 60 nutrients, see page 138.)

varieties of lettuce

Most varieties of Lettuce exude small amounts of a white, milky liquid when their leaves are broken. This “milk” gives Lettuce its slightly bitter flavor and its scientific name, Lactuca sativa, derived from the Latin word for milk. Lettuce is described as head Lettuce or leaf Lettuce. (For more on varieties of Lettuce, see Salads, page 141.)

the peak season

Most of the domestic harvest of Romaine Lettuce and other salad greens comes from California; they are available throughout the year.

biochemical considerations

Lettuce is one of the 12 foods on which pesticide residues have been most frequently found. (For more on Pesticide Residues, see page 726.)

3 steps for the best tasting and most nutritious romaine lettuce

Turning Romaine Lettuce into a flavorful dish with the most nutrients is simple if you just follow my 3 easy steps:

1. The Best Way to Select

2. The Best Way to Store

3. The Best Way to Prepare

1. the best way to select romaine lettuce

You can select the best tasting Romaine Lettuce by looking for compact heads with crisp leaves. By selecting the best tasting Romaine Lettuce, you will also enjoy Romaine Lettuce with the highest nutritional value. As with all vegetables, I recommend selecting organically grown varieties whenever possible. (For more on Organic Foods, see page 113.)

Avoid Lettuce with wilted leaves that may have dark or slimy spots. The edge of the leaves should not have brown or yellow discoloration, and the stem ends should not be too brown.

2. the best way to store romaine lettuce

Romaine Lettuce is a delicate vegetable, and if not stored properly, it will become limp and lose not only its freshness, but also up to 30% of some of its vitamins.

Romaine Lettuce continues to respire even after it has been harvested; its respiration rate at room temperature (68°F/20°C) is 101 mg/kg/hr. Slowing down the respiration rate with proper storage is the key to extending its flavor and nutritional benefits. (For a Comparison of Respiration Rates for different vegetables, see page 91.)

Romaine Lettuce Will Remain Fresh for Up to 7 Days When Properly Stored

1. Store fresh Romaine Lettuce in the refrigerator. The colder temperature will slow the respiration rate, helping to preserve its nutrients and keeping Romaine Lettuce fresh for a longer period of time.

2. Place Romaine Lettuce in a plastic storage bag before refrigerating. I have found that it is best to wrap the bag tightly around the Romaine Lettuce, squeezing out as much of the air from the bag as possible.

3. Do not wash Romaine Lettuce before refrigeration because exposure to water will encourage Romaine Lettuce to spoil.

4. Romaine hearts are usually more durable and will last longer in your refrigerator than the other leaves. If you’re uncertain about consuming your Romaine Lettuce within 7 days, you might want to purchase the romaine hearts.

3. the best way to prepare romaine lettuce

Properly cleaning and cutting Romaine Lettuce helps ensure that the Romaine Lettuce you serve will have the best flavor and retain the greatest number of nutrients.

Cleaning Lettuce

Rinse well under cold running water to remove any soil before cutting. A salad spinner works best to remove excess water; spin the Lettuce after it has been chopped. If you don’t have a spinner, pat leaves dry to remove excess water before chopping. To preserve nutrients, do not soak Lettuce or its water-soluble nutrients will leach into the water. (For more on Washing Vegetables, page 92.)

I recommend washing prepackaged Lettuce even if the package label says that it has been prewashed.

health benefits of romaine lettuce

Promotes Healthy Weight Control

Due to its extremely low calorie content and high water volume, Romaine Lettuce is often overlooked in the nutrition world as a very nutritious food. It is delicious, versatile and very filling, making it a very nutritious addition to a “Healthiest Way of Eating” geared towards healthy weight control.

Image

Image

Promotes Vision Health

Romaine Lettuce contains nutrients that are good for your eyes. It is an excellent source of vitamin A, which is necessary for the production of rhodopsin, a pigment that allows the eyes to detect small amounts of light. Additionally, Romaine Lettuce is a concentrated source of lutein and zeaxanthin, carotenoid phytonutrients that are thought to protect eyes from light-induced oxidative damage. Studies have found that higher dietary intake of lutein and zeaxanthin is related to a reduced risk of cataracts and age-related macular degeneration.

Promotes Balanced Blood Sugar Levels

Romaine Lettuce is an excellent source of chromium, an important mineral for blood sugar regulation. Chromium is a component of glucose tolerance factor (GTF), which helps to sensitize cells to the actions of insulin, the hormone that signals cells to allow glucose to enter. Most people don’t get enough chromium in their diet since food processing methods remove the naturally-occurring chromium in commonly consumed foods.

Promotes Heart Health

A recent study found that animals fed a Lettuce-rich diet received a beneficial effect upon cholesterol metabolism and antioxidant status. This may be no surprise when we reflect upon the wealth of heart-healthy nutrients contained in Lettuce. For example, Romaine Lettuce is also an excellent source of folic acid; if folic acid is deficient, it can lead to elevated levels of homocysteine, which damages artery walls, leading to atherosclerosis. Romaine Lettuce is also a good source of vitamin B6, which is also important in maintaining proper homocysteine levels. Romaine Lettuce is a concentrated source of other heart-healthy nutrients including dietary fiber, potassium, calcium, omega-3 fatty acids and niacin.

Additional Health-Promoting Benefits of Romaine Lettuce

Romaine Lettuce is also a concentrated source of many other nutrients providing additional health-promoting benefits. These nutrients include energy-producing iron, phosphorus, vitamin B1 and vitamin B2; muscle-building protein; free-radical-scavenging manganese; sulfite-detoxifying molybdenum; and sleep-promoting tryptophan. Since a two cup serving of Romaine Lettuce contains only 16 calories, it is an ideal food for healthy weight control.

STEP-BY-STEP RECIPE

The Healthiest Way to Enjoy Romaine Lettuce

10-Minute Romaine Salad

It just takes minutes to make this refreshing salad, which is a great accompaniment to almost any main dish. For a complete meal, you can add chicken, turkey or shrimp.

1 head Romaine Lettuce, chopped

1/2 medium avocado, diced

1 medium tomato, diced

2 TBS goat cheese, crumbled

2 TBS toasted walnuts, chopped

1 TBS fresh lemon juice

3 TBS extra virgin olive oil

1 tsp honey

Sea salt and pepper to taste

1. Combine Romaine Lettuce, avocado and tomato in a large bowl.

2. Top with crumbled goat cheese and chopped walnuts.

3. Whisk dressing ingredients in a small bowl until well combined.

Image

Romaine Salad

4. Toss dressing and salad ingredients together right before serving.

SERVES 2

Flavor Tips: Try these 4 great serving suggestions with the recipe above. Image

1. Add chopped anchovies or garlic.

2. Top with grated Parmesan cheese.

3. Romaine Turkey Salad: Add to 10-Minute Romaine recipe: 1 carrot diced, 3 stalks celery diced, and 1/2 cup sliced turkey pieces. Top with grated Parmesan cheese.

4. Spicy Caesar Dressing: Substitute this dressing for the dressing in the recipe: In a blender, combine 4 cloves garlic, the flesh of a deseeded jalapeño pepper, 1 TBS Dijon mustard, 1 TBS vinegar, 1/2 cup extra virgin olive oil, 2 TBS lemon juice and 2 anchovies (optional). Blend at high speed for 1 minute. Add 2 TBS Parmesan cheese and capers (optional) to the salad.

ADDITIONAL WAYS TO ENJOY ROMAINE LETTUCE:

• Add shredded Romaine Lettuce to tacos and burritos.

• Use Romaine leaves as a wrap instead of tortillas.

An Easy Way to Prepare Romaine Lettuce, Step-by-Step

SHREDDED LETTUCE

Image

1 Remove outer leaves from the head and discard as they are usually wilted and discolored. Cut tip off Romaine Lettuce head and discard as it is tough and bitter. 2 Make a cut lengthwise through the entire head of Romaine Lettuce. Turn cut side of head to the side and cut again, so that the head has been cut into fourths leaving root end intact. 3 Slice thinly up to the root end and discard hard end portion.

salads and dressings

Image

Image

Native to the eastern Mediterranean region and western Asia, the cultivation of lettuce is thought to date back to at least 4,500 BC In fact, depictions of lettuce appeared in ancient Egyptian tombs. Both the ancient Greeks and Romans held lettuce in high regard both as a food and for its therapeutic medicinal properties. The word “Salad” comes from the Latin word salata, meaning “salted.” During the time of the Roman Empire, a common meal consisted of vegetables that had been seasoned with brine, olive oil and vinegar; it was called herba salata, or “salted vegetables.” I like this original meaning of the word “Salad” because I think that vegetables are such an important part of what Salads are all about!

why salads should be part of your healthiest way of eating

A Salad containing a wide variety of vegetables—including root vegetables, green leafy vegetables, stalks, stems and flowers—makes a great foundation upon which to build a complete meal.

The use of seeds, nuts, and beans in Salads is extremely helpful in contributing protein, fiber, minerals and omega-3 fatty acids to the meal. Small amounts of “garnish” ingredients—like a tablespoon of pumpkin seeds or a sprinkling of walnuts—are a very worthwhile addition in terms of nutrients. Trace minerals and small amounts of high-quality omega-3 fats are nutrients of which most U.S. adults don’t get nearly enough, and it doesn’t take many pumpkin seeds or walnuts to bring at least some of these vital nutrients into the day’s meal plan.

A variety of lettuce and greens provide health-promoting phytonutrients. For example, different Salad greens offer distinct flavonoid phytonutrients. Green leaf varieties have the flavonoid quercetin, but you’ll need red leaves to get any of the cyanidin flavonoids. To get good supplies of kaempferol, you may want to include some endive. The different colors in the leaves may not seem significant, but each shading represents a different combination of flavonoids and other pigments; researchers are continually learning about different ways in which these flavonoids and pigments help prevent disease.

what makes a nutritious salad?

The best Salad includes a variety of different types of lettuce. Not only will including a variety of lettuces in your meal plan allow you to enjoy a host of different flavors and textures, but you can also enjoy the range of nutrients that each lettuce variety has to offer. And offer nutritional value they do! In fact, many lettuces really pack a punch when it comes to their vitamin and mineral content. As you see from the chart on the previous page, the different varieties are nutritionally distinct.

Fortunately, there’s an amazing variety to choose from. Lettuce can usually be divided into four basic varieties:

ROMAINE

Also known as Cos, this variety of head-forming lettuce has deep green, long leaves with a crisp texture and robust flavor. Paris Island is the most popular variety featuring a semi-dark green, stiff, upright leaf. Green Towers, with slightly larger leaves, and Cimmaron, an unusual dark red Cos type, are also available in some areas.

BUTTERHEAD

This type of lettuce features tender large leaves, which form a loosely arranged head that is easily separated from the stem. It has a sweet flavor and a soft texture. The best known varieties of Butterhead lettuce include Boston and Bibb.

LEAF LETTUCE

A favorite of many home gardeners. Featuring broad, curly leaves that are green and/or red, the leaf lettuces offer a delicate taste and a mildly crisp texture. This variety is much more delicate than the crisp-head variety and also much more diverse and flavorful. Best known varieties of leaf lettuce include green leaf and red leaf. Green leaf lettuces include Black-seeded Simpsons, Grand Rapids and Oak Leaf lettuce. Red leaf varieties include Red Fire, Red Sails and Ruby.

PREPACKAGED MIXED GREENS

These prewashed and ready-to-use greens save a lot of time. Organic mixed greens come in three varieties: Salad mix, spring mix and herb mix. They have a longer shelf life because packages are sealed so that the greens have no contact with the air.

Special names for mixed greens are, in fact, part of the everyday language in France and Italy. For the French, mixed greens are often described under the heading of “mesclumo.” Mesclumo is part of the Niçois dialect and means “mixture.” In the United States, mesclumo is usually referred to as “mesclun mix.”

The idea of a greens mix in France is not simply to get any old mixture of greens. The idea is to combine four basic flavor types through a careful mixing of greens: mild, bitter/tart, piquant and pepper/spicy. For the mild component, a leaf lettuce will typically be included. For the piquant, perhaps mustard greens. For the bitter/tart flavor, either radicchio, escarole, mizuna or curly endive. To round out the peppery/spicy component, usually included is either arugula or watercress.

Sprouts

Sprouts can make great toppings for Salads. They are also a great addition to sandwiches.

In the life of a plant, sprouting is a moment of great vitality and energy. The seed, after having remained quiet, often for a long period of time, becomes more and more active and begins its journey up through the topsoil and into the open air. When it sprouts, a healthy seed activates many different metabolic systems. It converts some of its sugar content into vitamin C to act as an antioxidant in the new open air environment. It also begins to synthesize a variety of new enzymes, many of them necessary to handle oxygen metabolism in the world above the soil. On a gram for gram basis, sprouts are richer in vitamin C than the older, more mature plants they eventually become because this moment in their lifecyle calls for a high level of vitality. Sprouts can definitely be good for you!

For you to get the benefit of healthy sprouts, the sprouts need to be very fresh and carefully refrigerated and handled. Most any kind of seed could also be sprouted at home, using one part seed to three parts water, a wide-mouth glass jar and a screened lid. Many health food stores and natural foods groceries have sprouting starter kits that make the process easy to understand and complete. It’s worth noting here that seeds are smart, and some will not do much sprouting in polluted tap water, making a cleaner water source (like bottled spring water or filtered water) a better choice when sprouting. Although mung bean sprouts and alfalfa sprouts are the most common commercially available sprouts, equally easy-to-sprout and healthy are red clover, radish, mustard, lentil, adzuki, garbanzo, pumpkin seeds and sunflower seeds. One word of caution about alfalfa: this seed has higher than usual amounts of an amino acid called canavanine, and some research studies have associated canavanine with worsening of inflammatory conditions including rheumatoid arthritis and systemic lupus erythematosus. Individuals with chronic inflammatory conditions, including autoimmune conditions, may want to avoid alfalfa sprouts for this reason.

If you decide to include raw sprouts in your “Healthiest Way of Eating” for their health benefits, here are some steps you can take to help make sure that they are safe to eat:

• Wash all sprouts thoroughly with filtered water before eating them.

• Look for the International Sprout Growers Association (ISGA) seal on the package. If you are buying bulk, ask your grocery if the sprouts are ISGA-approved.

• If the sprouts are prepackaged, only purchase if the sell-by date is current or even a few days ahead.

• If you’re buying in bulk, ask your grocery about the sell-by date.

• Examine the sprouts to make sure the roots are clean. If the stem color is not white or creamy, do not purchase them. Do not purchase sprouts if the buds are no longer attached, if they are dark in color or have a musty smell.

• Keep the sprouts refrigerated.

• After 2 days, compost them rather than consuming them yourself.

• If you are sprouting seeds at home, follow the same guidelines described above. Learn about the source of your seeds, their ISGA certification, and either have your grocery confirm high-quality standards for seed production or obtain contact information for the seed source and contact that company yourself.

• Follow the above guidelines regardless of the type of seeds you are sprouting, i.e., apply the guidelines to mung, alfalfa, radish, broccoli, lentil, sunflower and all other types of sprouts.

how to make a tasty salad

It is easy to make a tasty Salad. Salad greens are often premixed and prewashed (although I always like to wash them again). Since conventionally grown lettuce has been found to have a high concentration of pesticide residues, always try to buy organically grown varieties.

To make a good tasting Salad, I always start with crisp, vibrantly colored lettuce with no signs of yellowing or wilting. Cleaning lettuce and greens is pretty simple. If you are using a head variety lettuce, first remove the outer leaves. For all lettuces, you can slice off the tips of the leaves, since they tend to be bitter, and discard the bottom root portion. Chop the remaining lettuce, rinse and pat dry or use a Salad spinner, if you have one available, to remove the excess water.

Wash loose Salad greens like you would spinach. Trim their roots and separate the leaves, placing them in a large bowl of tepid water and swishing them around with your hands. This will allow any sand to become dislodged. Remove the leaves from the water, empty the bowl, refill with clean water and repeat this process until no dirt remains in the water (usually two or three times will do the trick).

Drying Salad greens well helps to prevent diluting your dressing. Dry Salad greens require less dressing and therefore will create a Salad that contains fewer calories and more flavor. To dry Salad greens, I love to use a Salad spinner.

Salad Spinners

One obstacle to eating fresh, raw vegetables is the time it takes to clean and chop them. Using a Salad spinner can help you throw together a fresh, nutritious Salad, even when you are in a hurry. Salad spinners are available at kitchen shops (a $25–$30 investment); make sure to get one with a tight fitting lid. All Salad spinners have the same basic design elements including an inner basket that fits into a larger bowl with gears that are connected to a mechanism on the lid. Turning or pumping a handle on the top of the lid causes the inner basket to spin rapidly; the resulting centrifugal force pulls the greens to the side of the basket and the water on the leaves into the outer bowl. The different types of spinners seem to work equally well for drying greens; using a Salad spinner definitely beats patting greens with a towel!

Chop or shred the lettuce into bite-size pieces and place the lettuce into the inner bowl of your spinner. Carefully wash the lettuce with cold water, and then return the inner bowl to fit inside the outer bowl and spin the lettuce dry in the Salad spinner. The spinning process only takes about one minute. Next, empty the liquid in the bottom of the Salad spinner—you can either keep it and use it for soup stock or just discard it into your vegetable garden. Then replace the lid on the spinner and put the whole container in the refrigerator until you are ready for Salad. When stored in your Salad spinner, this clean, chopped lettuce will keep in the refrigerator for two days.

With a bowl full of already washed and chopped lettuce, you’ll enjoy eating Salad with more and more meals. (One side note: if you decide to try spinning vegetables in your Salad spinner along with the lettuce, make sure you stick with the more solid, less watery type of vegetable. For example, green pepper slices and carrot slices can spin right along with the lettuce, but cucumbers and tomatoes can’t—their watery nature cannot withstand the pressure of the spinner, and they will break apart in the process.)

STEP-BY-STEP RECIPE

The Healthiest Way to Make Salad

5-Minute Green Salad with Healthy Vinaigrette

My preferred Salad dressing is made of one part freshly squeezed lemon juice to three parts extra virgin olive oil. I prefer lemon to vinegar because it is less acidic. Sea salt and freshly ground black pepper are good additions.

4 cups Salad greens (romaine, green leaf, red leaf, Boston, prepackaged mixed greens)

Healthy Vinaigrette Dressing:

3 TBS extra virgin olive oil

1 TBS fresh lemon juice or balsamic vinegar

Sea salt and pepper to taste

1. Combine lemon juice or balsamic vinegar, extra virgin olive oil and salt and pepper. Whisk in the olive oil a little at a time for a more well integrated dressing.

Image

Green Salad with Healthy Vinaigrette

2. Toss Salad greens with dressing just before serving.

SERVES 2

10 VARIATIONS for HEALTHY VINAIGRETTE DRESSING:

1. French: add 1 tsp of Dijon mustard

2. Asian: add a few drops of tamari (soy sauce)

3. Ginger: add 1/2 tsp of grated ginger

4. Parsley: add 1 TBS parsley

5. Chives: add 1 tsp of chives

6. Garlic: add 1 clove pressed garlic

7. Basil: add 6 leaves of fresh chopped basil

8. Italian Herb: add 2 tsp chopped fresh rosemary and 1 tsp chopped fresh oregano

9. Anchovy/Capers: add 5 anchovy fillets and 1 tsp capers

10. Creamy: add 2 TBS low-fat plain yogurt

HOW TO KEEP YOUR SALAD CRISP:

Because the ingredients in the dressing pull the moisture from your Salad greens, which causes them to wilt, I always like my dressing on the side, so I don’t have to dress my entire Salad at one time. Dressing only small sections of Salad at any one time prevents the lettuce from wilting and avoids using excessive amounts of dressing, which adds extra calories to your meal. Cold plates also help keep Salads crisp. Research shows that the carotenoids found in foods are best absorbed when consumed with oils.

Flavor Tips: Try these 11 great serving suggestions with the recipe above. Image

1. To boost the flavor, add arugula, watercress, endive, radicchio, dandelion, fennel, chicory, sprouts and escarole to your Salad greens.

2. Add herbs such as basil, cilantro, mint, rosemary or oregano.

3. For even more flavor, add tomatoes, cucumbers, red bell peppers, summer squash, peas, radishes, scallions, carrots, fennel, celery, mushrooms, beets or avocado.

4. You can also add vegetables such as baby spinach, Swiss chard, kale, napa cabbage or mustard greens.

For a complete meal:

5. Add beans, such as garbanzo beans or kidney beans.

6. Add grains, such as rice, barley, couscous or bulgur.

7. Add nuts, such as walnuts, peanuts, sliced almonds or cashews.

8. Add seeds, such as sunflower, pumpkin or ground flaxseeds.

9. Add shrimp, scallops, salmon, turkey or grilled chicken.

10. Add cheese, olives or eggs.

11. Add apricots, apples, raisins, pears, oranges, grapefruit or figs.

How to Make a Most Nutritious Salad

There are hundreds of ways to make your Salad more nutritious. You can mix in grated carrots, beets and jicama or just add sprouts on top. Thin slices of cucumber, small pieces of sweet red or green bell pepper, summer squash, radish, scallions, cherry tomatoes, a sprinkling of nuts or seeds, even a few freshly washed berries…any and all make tasty colorful additions. Make sure your Salad has a rainbow of colors to maximize not only eye appeal, but flavor and nutritional value. Here are several ideas for healthy salads and dressings.

Quick and Healthy Caesar Salad:

In a small bowl, combine 1 clove pressed garlic, 2 TBS fresh lemon juice, 2 TBS extra virgin olive oil, 2 minced anchovies, 1 TBS Parmesan cheese, and salt and pepper to taste. Toss 4 cups of romaine lettuce with dressing. Top with 1/4 cup walnuts.

Waldorf Salad:

Combine in a mixing bowl: 1 cup cooked diced chicken breast, 1 diced apple, 1 diced celery stalk, 1/4 cup chopped walnuts, 2 TBS chopped parsley, 3 TBS extra virgin olive oil, 2 TBS fresh lemon juice and sea salt and pepper to taste.

Minted Greek Salad:

Combine 4 cups Salad greens, 2 TBS chopped mint, 3 TBS crumbled feta cheese, 2 TBS chopped olives, and salt and pepper to taste. Toss with 3 TBS extra virgin olive oil and 1 TBS red wine vinegar. For a variation of this salad, see page 289.

Salad Niçoise:

This Salad is made with ingredients you have on hand. Be creative. Here are the basic ingredients: 2 cups of Salad greens, canned tuna, sliced tomatoes, chopped anchovies, chopped olives, chopped onions and capers. Top with your favorite vinaigrette. For more details, see page 181.

Tomato-Mozzarella Salad:

Slice 2 large, ripe tomatoes and arrange on a platter. Add one slice of fresh buffalo mozzarella cheese and one basil leaf to each tomato slice. Whisk together 1/4 cup extra virgin olive oil, 2 TBS balsamic vinegar, 2 cloves pressed garlic, and sea salt and pepper to taste. Drizzle dressing over tomato, cheese and basil mixture.

Healthy Chef’s Salad:

Top 4 cups of chopped mixed greens (spinach, romaine, arugula) with 4 oz chicken or turkey slices, 4 oz grated low-fat cheese (cheddar, goat cheese or blue cheese), and 1/4 cup each of cucumbers, tomatoes, bell peppers and celery. Sprinkle with 3 TBS walnuts and your favorite Healthy Vinaigrette (see page 143).

Blue Cheese Dressing and Dip:

Image

Put everything, except blue cheese, in blender and blend until smooth. Add blue cheese and pulse 2–3 times.

French Dressing:

Image

In a blender, blend all ingredients except olive oil and salt and pepper until smooth. With blender running, slowly pour in olive oil until emulsified. Season to taste with sea salt and pepper.

Q&A WHY IS IT IMPORTANT TO EAT NUTRIENT-RICH FOODS LIKE THE WORLD’S HEALTHIEST FOODS?

The World’s Healthiest Foods are concentrated in important nutrients that the body needs to promote optimal health. As an example, the chart below shows the nutrient richness of spinach and describes the essential functions of each nutrient and how it contributes to energy, health and vitality. 1 cup of boiled spinach: (180 grams): 41 calories

Image

Image

Image

collard greens

Image

highlights

Image

Image

Image

Collard Greens are native to the Mediterranean and were popular with both the ancient Greeks and Romans. Their smoky flavor and meaty texture have long made them a staple in the Southern United States, and they are now becoming increasingly popular throughout the rest of the country. If you are not familiar with Collard Greens, I highly recommend you try them. Proper preparation of Collard Greens is the key to bringing out their best flavor and maximizing their nutritional benefits. That is why I want to share with you the secret of the “Healthiest Way of Cooking” Collard Greens al denté. In just 5 minutes, you will be able to serve Collard Greens with the most flavor and the maximum nutritional value.

why collard greens should be part of your healthiest way of eating

Although cultivated since ancient times, Collard Greens’ many nutritional benefits have only been recently identified. Scientific studies now show that cruciferous vegetables, like Collard Greens, are included among the vegetables that contain the largest concentrations of health-promoting sulfur compounds such as glucosinolates and the methyl cysteine sulfoxides (see page 153), which increase the liver’s ability to produce enzymes that neutralize potentially toxic substances. Collard Greens are also an exceptional source of the powerful phytonutrient antioxidants lutein and zeaxanthin. And if you want to increase your calcium intake, Collard Greens are one of the best plant-based sources of this important mineral. Collard Greens are an ideal food to add to your “Healthiest Way of Eating” not only because they are high in nutrients, but also because they are low in calories: one cup of cooked Collard Greens contains only 49 calories. (For more on the Health Benefits of Collard Greens and a complete analysis of their content of over 60 nutrients, see page 150.)

varieties of collard greens

Collard Greens (Brassica Oleracea var. viridis) are one of the non-head forming members of the cruciferous family of vegetables, which also includes broccoli, cauliflower, kale, cabbage, mustard greens and Brussels sprouts. While Collard Greens and kale share the same botanical name, they each have their own distinctive qualities. The most popular and widely available variety of Collard Greens features dark, relatively broad, blue-green leaves, which are smooth in texture and lack the frilled edges characteristic of their cousin, kale. This is the variety featured in the photographs in this chapter.

the peak season

Collard Greens are available throughout the year, but their flavor is at its peak during the cold months when the frost helps to develop a sweet flavor. In hotter months, Collard Greens are less tender and will require around 1 minute additional cooking time.

biochemical considerations

Collard Greens are a concentrated source of goitrogens and oxalates, which might be of concern to certain individuals. (For more on: Goitrogens, see page 721; and Oxalates, see page 725.)

4 steps for the best tasting and most nutritious collard greens

Turning Collard Greens into a flavorful dish with the most nutrients is simple if you just follow my 4 easy steps:

1. The Best Way to Select

2. The Best Way to Store

3. The Best Way to Prepare

4. The Healthiest Way of Cooking

1. the best way to select collard greens

You can select the best tasting Collard Greens by looking for varieties that have firm, fresh leaves with a vivid, bright, deep green color. I have found that Collard Greens with smaller leaves are usually the best because they are more tender and have a milder flavor. By selecting the best tasting Collard Greens, you will also enjoy those with the highest nutritional value. As with all vegetables, I recommend selecting organically grown varieties whenever possible. (For more on Organic Foods, see page 113.)

Avoid Collard Greens that show signs of yellowing or browning.

2. the best way to store collard greens

Collard Greens are delicate and will wilt and turn yellow if not stored properly. If care is not taken with their storage, they can also lose much of their flavor and up to 30% of some of their vitamins.

Collard Greens continue to respire even after they have been harvested. Slowing down the respiration rate with proper storage is the key to extending their flavor and nutritional benefits. (For a Comparison of Respiration Rates for different vegetables, see page 91.)

Collard Greens Will Remain Fresh for Up to 5 Days When Properly Stored

1. Store Collard Greens in the refrigerator. The colder temperature will slow the respiration rate, helping to preserve their nutrients and keeping Collard Greens fresh for a longer period of time.

2. Place Collard Greens in a plastic storage bag before refrigerating. I have found that it is best to wrap the bag tightly around the Collard Greens, squeezing out as much of the air from the bag as possible.

3. Do not wash Collard Greens before refrigeration because exposure to water will encourage Collard Greens to spoil.

3. the best way to prepare collard greens

Whether you are going to enjoy Collard Greens raw or cooked, as a side dish or part of a main dish, I want to share with you the best way to prepare Collard Greens. Properly cleaning and cutting Collard Greens helps to ensure that the Collard Greens you serve will have the best flavor and retain the greatest number of nutrients.

Cleaning Collard Greens

Discard damaged and discolored leaves. Rinse well under cold running water before cutting. To preserve nutrients, do not soak Collard Greens or their water-soluble nutrients will leach into the water. (For more on Washing Vegetables, see page 92.)

Cutting Collard Greens

Separating the stems from leaves and throwing the stems away was the old method of preparing Collard Greens; I encourage you to eat the stems as they are juicy, succulent and enjoyable to eat. You can cut both the stems and leaves at the same time by using one of two methods. You can either stack the leaves or roll the entire bunch of Collard Greens and then cut the leafy portion into 1/2inch slices. Cut crosswise as well. To get the best flavor and texture, it is important to cut Collard Greens into small pieces.

When you reach the point where there is no more of the leafy portion to slice and only the stems remain, begin cutting thinner slices (1/4-inch) and continue cutting to within the bottom inch of the stem; discard the last bottom inch as it is fibrous. Let sit for at least 5 minutes after cutting.

Slicing Collard Greens thin will help them to cook more quickly. The thinner you slice them, the more quickly they will cook. Cutting the stems thinner than the leaves helps them to cook at the same rate and, unless the stems are very thick, allows you to cook them together. The stems and leaves provide a good balance of flavors.

What To Do with Thick Stems

If the stem portions below the leaf are thick, you may want to cook them for 2–3 minutes before adding the leaf portion of the Collard Greens. Discard stems that are woody and hollow.

4. the healthiest way of cooking collard greens

Since research has shown that important nutrients can be lost or destroyed by the way a food is cooked, the “Healthiest Way of Cooking” Collard Greens is focused on bringing out their best flavor while maximizing retention of their vitamins, minerals and powerful antioxidants.

The Healthiest Way of Cooking Collard Greens: “Healthy Steaming” for Just 5 Minutes

In my search to find the healthiest way to cook Collard Greens, I tested every possible cooking method and discovered that “Healthy Steaming” for just 5 minutes delivered the best result. “Healthy Steaming” provides the moisture necessary to make Collard Greens tender and brings out their peak flavor, retains their bright color and maximizes their nutritional profile. The Step-by-Step Recipe will show you how easy it is to “Healthy Steam” Collard Greens. (For more on “Healthy Steaming,” see page 58.)

How to Avoid Overcooking Collard Greens: Cook Them Al Denté

One of the primary reasons people do not enjoy Collard Greens is because they are often overcooked. For the best flavor and texture, I recommend cooking Collard Greens al denté. Collard Greens cooked al denté are tender outside and slightly firm inside. Plus, Collard Greens cooked al denté are cooked just long enough to soften their cellulose and hemicellulose; this makes them easier to digest and allows their health-promoting nutrients to become more readily available for assimilation. Remember that testing Collard Greens with a fork is not an effective way to determine whether they are done.

Although Collard Greens are a hearty vegetable, it is very important not to overcook them. Collard Greens cooked for as little as a couple of minutes longer than al denté will begin to lose not only their texture and flavor but also their nutrients. Overcooking Collard Greens will significantly decrease their nutritional value: as much as 50% of some nutrients can be lost. (For more on Al Denté, see page 92.)

How to Prevent Strong Smells from Forming

Slicing Collard Greens thin (1/2inch) and cooking them al denté for only 5 minutes is my secret for preventing the formation of smelly compounds often associated with cooking Collard Greens. When I cook my Collard Greens, they never develop a strong smell. After 5 minutes of cooking, the texture of Collard Greens, like all other cruciferous vegetables, begins to change, becoming increasingly soft and mushy. At this point, they also start to lose more and more of their chlorophyll, causing their bright green color to fade and a brownish hue to appear. This is a sign that magnesium has been lost. This is when they start to release hydrogen sulfide, the cause of the “rotten egg smell,” which also affects their flavor. After 7 minutes of cooking, Collard Greens develop a more intense flavor, with the amount of strong smelling hydrogen sulfide doubling in quantity.

While it is important not to overcook Collard Greens, cooking for less than 5 minutes is also not recommended because it takes about 5 minutes to soften their fibers and help increase their digestibility.

Cooking Methods Not Recommended for Collard Greens

SAUTÉING”, BOILING, BAKING OR COOKING WITH OIL

You will not get good results by “Healthy Sautéing” Collard Greens. They have a low moisture content, which causes them to dry out when sautéed and become scorched before they become tender. I do not recommend boiling Collard Greens because boiling increases their water absorption causing them to become soggy and lose much of their flavor along with many of their nutrients, including minerals, water-soluble vitamins (such as C and the B-complex vitamins) and health-promoting phytonutrients. Baking Collard Greens will cause them to dry up and shrivel.

I also don’t recommend cooking Collard Greens in oil because high temperature heat can damage delicate oils and potentially create harmful free radicals.

HOW TO BRING OUT THE HIDDEN HEALTH BENEFITS OF COLLARD GREENS

The latest scientific studies show that cutting Collard Greens into thin slices breaks down cell walls and enhances the activation of an enzyme called myrosinase that slowly converts some of the plant nutrients into their active forms, which have been shown to contain health-promoting properties. So, to get the most health benefits from Collard Greens, let them sit for a minimum of 5 minutes, and optimally 10 minutes, after cutting, before eating or cooking.

Since ascorbic acid (vitamin C) increases myrosinase activity, you can sprinkle a little lemon juice on the Collard Greens before letting them sit in order to further enhance their beneficial phytonutrient concentration.

Heat will inactivate the effect of myrosinase, which is why it is important to allow the Collard Greens to sit for 5–10 minutes before cooking to give the enzyme ample opportunity to enhance the concentration of active phytonutrients in your Collard Greens. Cooking at low or medium heat for short periods of time (up to 15 minutes) should not destroy the active phytonutrients since once they are formed, they are fairly stable.

An Easy Way to Prepare Collard Greens, Step-By-Step

Image

CHOPPED COLLARD GREENS

1 Stack Collard Greens, and either roll them or leave them stacked on top of each other. 2 Cut into 1/2inch slices until you reach the stem. 3 Cut stem portion into 1/4-inch slices.

health benefits of collard greens

Promote Optimal Health

As a Brassica vegetable, Collard Greens stand out as a food that has important health-promoting qualities. The organosulfur compounds in Collard Greens that have been the main subject of phytonutrient research are the glucosinolates and the methyl cysteine sulfoxides. Although there are over 100 different glucosinolates in plants, only 10–15 are present in Collard Greens and other Brassicas. Yet these 10–15 glucosinolates appear able to reduce the risk of a wide variety of cancers, including breast and ovarian cancers. Exactly how Collard Greens’ sulfur-containing phytonutrients prevent cancer is not clear, but several researchers point to the ability of the glucosinolates and cysteine sulfoxides to activate detoxifying enzymes in the liver that help neutralize potentially carcinogenic substances.

Promote Bone Health

If you are concerned about building or maintaining strong bones, Collard Greens are a great food for you. They are a dairy-free alternative for those seeking foods rich in calcium (they are an excellent source of this important nutrient). In addition, Collard Greens are also an excellent source of folic acid and a very good source of vitamin B6, nutrients that reduce levels of homocysteine; while homocysteine is usually associated with heart disease risk it has also been found to be damaging to bone structure as well.

New Scientific Finding

HOW NUTRITIOUS ARE THE STEMS OF COLLARD GREENS?

Collard Greens’ stems are great for adding more fiber to your “Healthiest Way of Eating.” They contain more fiber than the leaves, while still providing the other nutrients found in the leaves, but in smaller quantities. The nutrient content of the stems fluctuates dramatically and is closely related to the age and growth status of the plant since the flow of nutrients through the stems depends upon the plant’s tasks at any given moment (including growth).

Promote Antioxidant Protection

Collard Greens qualify as an excellent source of vitamin C and vitamin A (through their concentration of betacarotene) and a very good source of vitamin E. While water-soluble vitamin C protects all aqueous environments both inside and outside cells, the fat-soluble antioxidants, vitamin E and betacarotene, cover all fat-containing molecules and structures. They are also rich in manganese and zinc, two minerals that have important antioxidant properties.

Promote Vision Health

Collard Greens contain an abundance of lutein and zeaxanthin. In fact, they are the fourth most concentrated source of these carotenoids of all of the World’s Healthiest Foods. Lutein and zeaxanthin are powerful antioxidants that protect the eye from free-radical damage. Consumption of these carotenoids has been found to be associated with reduced risk of cataracts and age-related macular degeneration. Additionally, Collard Greens’ vitamin A also has vision health benefits, including promoting the eye’s adaptation to dark and light.

Additional Health-Promoting Benefits of Collard Greens

Collard Greens are also a concentrated source of many other nutrients providing additional health-promoting benefits. These nutrients include heart-healthy dietary fiber, omega-3 fatty acids, magnesium and potassium; energy-producing vitamin B1, vitamin B2, vitamin B5, niacin, phosphorus and iron; muscle-building protein; and sleep-promoting tryptophan. Since cooked Collard Greens contain only 49 calories per one cup serving, they are an ideal food for healthy weight control.

Image how to enjoy fresh collard greens without cooking

Marinated Collard Green Salad: Stack 3 Collard Green leaves. Tightly roll lengthwise and slice across in 1/8-inch strips. Place in a serving bowl. Toss with 1 TBS lemon juice, 3 TBS extra virgin olive oil, 1 tsp honey, and dill weed, sea salt and white pepper to taste. Let marinate 1 hour to overnight in the refrigerator. Garnish with chopped ripe olives and chopped ripe tomatoes. You will be surprised how tender Collard Greens can become.

Use fresh Collard Green leaves in place of tortillas for a low-carb wrap.

STEP-BY-STEP RECIPE

The Healthiest Way of Cooking Collard Greens

5-Minute “Healthy Steamed” Collard Greens

Traditionally, Collard Greens are overcooked, resulting in loss of flavor and nutritional value. “Healthy Steaming” retains their bright color, crisp texture and maximum number of nutrients. Their flavor is enhanced by the easy to prepare Mediterranean Dressing.

1 lb Collard Greens

Mediterranean Dressing:

3 TBS extra virgin olive oil

1 tsp lemon juice

1 medium clove garlic

Sea salt and pepper to taste

1. Fill bottom of steamer with 2 inches of water.

2. While steam is building up, slice Collard Greens leaves into 1/2inch slices, and cut again crosswise. Cut stems into 1/4-inch slices, and let sit as directed under the How to Bring out the Hidden Health Benefits of Collard Greens (page 149).

3. Chop or press garlic and let sit for at least 5 minutes. (Why?, see page 261.)

4. For al denté Collard Greens steam for no more than 5 minutes. (For information on Differences in Cooking Time, see page 91.)

Image

“Healthy Steamed” Collard Greens with Carrots and Zucchini

5. Transfer to a bowl. For more flavor, toss Collard Greens with the remaining ingredients while they are still hot. (Mediterranean Dressing does not need to be made separately.) Research shows that carotenoids found in foods are best absorbed when consumed with oils.

OPTIONAL: To mellow the flavor of garlic, add garlic to Collard Greens for the last 2 minutes of steaming.

SERVES 2

Flavor Tips: Try these 5 great serving suggestions with the recipe above. Image

1. Most Popular: Cook Collard Greens with onions (cook onions 2 minutes before adding Collard Greens) and add some tamari (soy sauce) to mellow the flavor.

2. Add onions to the “Healthy Steamed” Collard Greens recipe (cook onions 2 minutes before adding Collard Greens). Add hot sauce to the dressing.

3. Add Cajun spices such as cayenne, chopped chili peppers or hot sauce.

4. Serve with steamed sweet potatoes, sesame seeds, and dulse (sea vegetables) flakes.

5. Thai-Style Collard Greens: Heat 1 small can of coconut milk, 1 tsp grated ginger, 1 clove pressed garlic, a large pinch of red pepper flakes and tamari (soy sauce) or sea salt to taste. Add hot 5-Minute “Healthy Steamed” Collard Greens (omit the dressing).

Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Collard Greens, and I will share them with others through our website at www.whfoods.org.

Image

Image

Here are questions I received from readers of the whfoods.org website about Collard Greens:

Q Is it true that eating dark green veggies such as Collards, spinach and kale will have a negative effect if you are on blood thinning medication?

A Large amounts of food high in vitamin K, such as Collards, spinach and kale, as well as other members of the Brassica family, may change the way blood thinning medications work. It is sometimes recommended to keep the amount of these foods in your diet about the same from week to week. Ask you physician whether you need to limit your intake of vitamin K-concentrated foods if you are on blood-thinning medications.

Q Can you freeze cooked Collard Greens?

A Unfortunately, unlike many other vegetables, Collard Greens do not freeze well.

Q Does cooking vegetables alter their fiber amount or structure so as to impact blood sugar levels or digestibility?

A Cooking does alter the structure of the fiber content in foods. For example, one research study found that raw carrots’ soluble fiber has higher viscosity than blanched and microwaved carrots; this may be related to the finding that the raw carrots raised blood sugar less than their cooked counterparts. The changes in their fiber content and structure may be related to your varying response to cooked and raw vegetables.

When the cells are heated up, cellulose and other substances in the cell walls soften. The vegetable cell walls eventually collapse, opening up their structure and releasing water and other substances. That is why excessive cooking makes vegetables soft and mushy; for most vegetables, this happens within 10 minutes of heating at 98°C (about 209°F, just below boiling). That is why we recommend cooking most vegetables for about 5 minutes. Properly cooking vegetables can soften the cellulose and hemicellulose fiber just enough to make them easier to digest and allow health-promoting nutrients to become more readily available for absorption.

Plants also contain starch granules inside their cells, which they use to help store energy they capture from the sun. Starch swells when cooked in water—a process which is known as “gelatinization.”

Q&A WHAT ARE THE BENEFITS OF INCLUDING CRUCIFEROUS VEGETABLES IN MY “HEALTHIEST WAY OF EATING”?

Did you know that a study presented at the 4th Annual Conference on Frontiers in Cancer Prevention Research (October 30–November 2, 2005) found that Polish women emigrating to the United States increased their risk of breast cancer by 300% once they left their native country?

And did you know that one of the most important food habits they left behind was eating cabbage? Yes, cabbage, that seemingly simple and plain-looking food that’s found so often in the form of slaw or kraut and gets so little nutritional fanfare.

Cabbage was eaten to the tune of almost 30 pounds per year by these women growing up in Poland, but its consumption dropped to less than one-third of that amount when the women emigrated to the U.S. Along with this huge drop in cabbage consumption came a very significant increase in their risk of breast cancer.

Cabbage turns out to be one of many lesser-heralded vegetables that are actually grand champions of our health. It belongs to a family known as the “cruciferous vegetables,” and you are going to hear more and more about this family in the coming years as foods that have great potential for cancer prevention and other aspects of health promotion, including balancing hormones, protecting your skin and supporting heart health.

A Diverse Family of Vegetables

You may have eaten crucifers and not even known it! This botanical family, the “cruciferous vegetables” (their name in Latin is Cruciferae or Brassicaceae), includes many shapes, colors and sizes of vegetable. It’s only when these plants go to seed and flower that you might start to notice the family resemblance because when they flower, these plants produce a four-petal, crosslike design that gives them their name: crucifer, the Latin word for “cross-bearer.”

You’ll also hear this family of vegetables commonly referred to as “the mustards” or “mustard family” because mustards also belong to the Cruciferae.

The most important genus of plants belonging to the cruciferous family are the brassicas. (The Latin word “brassica” originally comes from the Celtic word for cabbage, bresic). Like mustard, cabbage is a very popular member of the crucifers, and you may also hear this group of foods referred to as “the cabbage family.”

Here is a More Extensive List of Vegetables That Belong to This Fascinating Family of Foods:

Cress, green cabbage, Napa cabbage, red cabbage, savoy cabbage, Chinese cabbage, bok choy, daikon (Chinese radish or Japanese radish), collard greens, mustard greens, mustard seeds, rutabaga, broccoli, Brussels sprouts, cauliflower, kohlrabi, turnip greens, turnip root, kale, rape (the source of rapeseed and canola oil), watercress, garden cress, horseradish, wasabi (Japanese horseradish), radish, collards, mizuna and arugula.

Sulfur Compounds and Our Health

The vast majority of research studies on cruciferous vegetables have focused on the unique sulfur-containing compounds found in these foods. (Sometimes these compounds are also called “organosulfur” compounds.)

In chemical terms, the main subtypes of sulfur compounds found in cruciferous vegetables are:

• glucosinolates

• thiocyanates (including the isothiocyanates and their star molecule, sulforaphane)

• thiosulfinates and their breakdown products, including the dithiins

• sulfoxides, including the methyl cysteine sulfoxides

• a variety of other sulfur and thiol-containing compounds (the term “thiol” always means “sulfur-containing,” and you will see it included in the chemical names of many sulfur-containing substances).

Indole-3-Carbinol

There is some confusion in the popular press about one very important phytonutrient found in the cruciferous vegetables, namely, indole-3-carbinol (I3C). This substance does not contain sulfur, but it is made from the first subtype of sulfur compound mentioned above, the glucosinolates. (An enzyme called myrosinase splits off I3C from its parent compound, indole-3-glucosinolate.) So while closely related to the sulfur compounds, I3C is not technically one of them.

Prevention of breast cancer and prostate cancer has been repeatedly associated with I3C intake from cruciferous vegetables. One of the ways that it may help promote health is by beneficially supporting the metabolism of estrogen. The liver metabolizes estrogen into either 16-alpha-hydroxyestrone (16-OH) or 2-hydroxyestrogen (2-OH) with the former suggest to promote, and the latter suggested to oppose, cancer development; their ratio is used as a biomarker for the risk of developing hormone-dependent cancers such as those of the uterus and breast. I3C promotes the conversion of 2-OH and decreases the amount of 16-OH, which confers a decreased cancer risk.

There are now a few animal studies suggesting that I3C may play a role in cancer treatment as well. There is also some debate in the research as to a direct role in cancer prevention, because I3C seems to be quickly converted during the process of digestion to a doubled form of itself called diindolylmethane (DIM).

You’ll see this debate in the world of dietary supplements, but not in the world of whole natural foods. Because in the food world, when we eat broccoli and cabbage and the other crucifers, we will be exposed to both sub-stances, both the I3C during digestion, and the DIM once our stomach acids create this substance from I3C.

Interestingly, the glucosinolates that provide us with both I3C and DIM were originally called “mustard oil glucosides” because of their discovery in mustard plants. Mustard seeds (which contain mustard oil) remain an excellent source of glucosinolates.

Sulforaphane

Along with I3C, sulforaphane is one of the best-studied cancer preventive agents in the crucifers. This isothiocyanate, which seems particularly protective against stomach cancer, was first discovered in broccoli sprouts.

Sulforaphane is the compound that has recently been shown to help repair the skin damage that can be caused by excessive exposure to UV light and is likely to be protective against stomach ulcer, and perhaps stomach cancer as well.

Since sulforaphane is chemically derived from a glucosinolate (glucoraphanin), it is sometimes referred to as a glucosinolate as well as an isothiocyanate.

Methyl Cysteine Sulfoxides

While given less attention in the popular press, these sulfur-containing compounds have been carefully studied in the cruciferous vegetables, particularly in the radishes.

These compounds appear to be created most extensively during the period of plant germination, so, like sulforaphane in broccoli sprouts, they seem to be most concentrated during the radish sprouting stage. Also like sulforaphane and I3C, their intake from food has been associated with cancer prevention and is a subject of much ongoing research interest.

When It Comes to Cruciferous Vegetables, Where Should I Start?

One of the easiest, least expensive and most nutritious places to begin is with cabbage. This familiar crucifer is available in organic form in many supermarkets year-round, and when you purchase organic, you’ll not only get all of cabbage’s cancer-protective sulfur compounds, you’ll get about 40% more vitamin C and increased amounts of other vitamins and minerals as well!

Whether it’s Napa, Rainbow, Bozi cabbage in Asia, Galician cabbage in the Mediterranean, tender Savoy or just plain old “red” and “green” as many of us would describe what we see in the market, cabbage is universally available as a fresh cruciferous vegetable.

And recipes for this cancer-preventive food abound. In addition to dry krauts, sauerkrauts and slaws, cabbage is delicious in soups, healthy sautés and many “sweet and sour” dishes.

I also encourage you to treat cabbage as a “crucifer for all seasons.” In the winter and cooler months, you can take advantage of its warmth in cabbage soups—a common practice especially in many Northern European countries. In the summer and warmer months, crisp, fresh cabbage can be used as the base for a cool, refreshing salad—such as Chinese Cabbage Salad (page 224).

From a nutritional standpoint, the beauty of taking a whole, natural food like cabbage (or any of the other cruciferous vegetables) is that it provides a full spectrum of nutrients. You don’t have to worry about the difference between I3C and DIM. You can just enjoy the vibrant colors and rich flavors and be certain that your health is being optimally supported.

With the cruciferous vegetables, you also get the option of choosing from flowers and florets, leaves, stems, stalks and roots, giving you a potpourri of textures and also maximizing the dollar value of yourfood purchase.

Although research studies have confirmed the presence of sulfur-containing substances throughout these plants, you’ll definitely want to follow my specific preparation instructions to get the maximum benefit from these sulfur compounds. The steps I take you through are extremely quick and simple, and don’t require any unusual cookware or skills. (For details, see pages 222-227.)

You’ll want to avoid overcooking any of the crucifers, but light cooking, especially my easy healthy sauté and steaming techniques, will work perfectly. As long as you remember to do a good job of chewing, these vegetables will also add excellent nutritional value to raw salads and make tasty stand-alone snacks. In every case, you’ll be taking an important step toward your healthiest way of eating.

kale

Image

highlights

Image

Image

Image

Like other cruciferous vegetables, Kale is a descendent of the wild cabbage, a plant thought to have originated in Asia Minor and to have been brought to Europe around 600 BC by groups of Celtic wanderers. Both the ancient Greeks and Romans are known to have grown Kale. Although most varieties of Kale have been grown for thousands of years, there are now new varieties, such as “Lacinato” Kale, with even more robust flavor. Proper preparation is the key to enjoying the best flavor and nutritional benefits from Kale. That is why I want to share with you the secret of the “Healthiest Way of Cooking” Kale al denté. In just 5 minutes, you will be able to transform Kale into a flavorful vegetable while maximizing its nutritional value.

why kale should be part of your healthiest way of eating

Scientific studies now show that cruciferous vegetables, like Kale, are included among the vegetables that contain the largest concentrations of health-promoting sulfur compounds, such as sulforaphane and isothiocyanates (see page 153), which increase the liver’s ability to produce enzymes that neutralize potentially toxic substances. Kale is also rich in the powerful phytonutrient antioxidants lutein and zeaxanthin, carotenoids that protect the lens of the eye. Kale is an ideal food to add to your “Healthiest Way of Eating” not only because it is high in nutrients, but also because it is low in calories; one cup of cooked Kale contains only 36 calories, making it a great choice for weight control. (For more on the Health Benefits of Kale and a complete profile of its content of over 60 nutrients, see page 158.)

varieties of kale

Kale is a member of the cruciferous family of vegetables, which also includes broccoli, cauliflower, cabbage, collard greens, mustard greens and Brussels sprouts. Its botanical name is Brassica oleracea, variety acephala, which translates to “cabbage of the vegetable garden without a head,” an appropriate description of this descendent of the wild cabbage. Kale comes in many varieties, which differ in taste, texture and appearance:

CURLY KALE

This is the variety most widely found in your local market. The frilly edged leaves and long stems come in a wide variety of colors (including green, deep blue Russian red and black) and are sold in bunches. It has a lively bitter flavor with delicious, peppery qualities. Curly Kale grown in the cold winter months is sweeter and more tender.

LACINATO

Lacinato Kale is also known as Tuscan Kale, Cavalo Nero (black cabbage) or Dinosaur Kale. It was developed in Italy in the late 19th century and features dark blue-green leaves that have an embossed texture and a slightly sweeter and more delicate flavor (with a peppery undertone) than Curly Kale.

ORNAMENTAL KALE

Originally a decorative garden plant, this variety was first cultivated commercially in the 1980s in California and is oftentimes referred to as Salad Savoy. Its leaves can be green, white or purple, and its stalks coalesce to form a loosely knit head. It has a more mellow flavor, and its texture is more tender than Curly Kale.

the peak season

Kale is available throughout the year, but its flavor is at its peak during the cold months when the frost helps to develop a sweeter flavor and crisp texture. In hotter months, Kale is less tender and will require around 30 seconds additional cooking time.

biochemical considerations

Kale is a concentrated source of goitrogens and oxalates, which might be of concern to certain individuals. (For more on: Goitrogens, see page 721; and Oxalates, see page 725.)

4 steps for the best tasting and most nutritious kale

Turning Kale into a flavorful dish with the most nutrients is simple if you just follow my 4 easy steps:

1. The Best Way to Select

2. The Best Way to Store

3. The Best Way to Prepare

4. The Healthiest Way of Cooking

1. the best way to select kale

You can select the best tasting Kale by looking for varieties that have firm, bright, deeply colored green leaves and moist hardy stems. I have found that smaller leaves are more tender and have a milder flavor than larger leaves. By selecting the best tasting Kale, you will also enjoy Kale with the highest nutritional value. As with all vegetables, I recommend selecting organically grown varieties whenever possible. (For more on Organic Foods, see page 113.)

Avoid Kale that is wilted, shows signs of browning or yellowing, or has small holes.

2. the best way to store kale

Kale is a delicate vegetable that will become yellow and bitter if not stored properly. If you are not planning on using it immediately after bringing it home from the market, make sure to store it properly as it can lose up to 30% of some of its vitamins as well as much of its flavor.

Kale continues to respire even after it has been harvested. Slowing down the respiration rate with proper storage is the key to extending its flavor and nutritional benefits. (For a Comparison of Respiration Rates for different vegetables, see page 91.)

Kale Will Remain Fresh for Up to 5 Days When Properly Stored

1. Store Kale in the refrigerator. The colder temperature will slow the respiration rate, helping to preserve its nutrients and keeping Kale fresh for a longer period of time.

2. Place Kale in a plastic storage bag before refrigerating. I have found that it is best to wrap the bag tightly around the Kale, squeezing out as much of the air from the bag as possible.

3. Do not wash Kale before refrigeration because exposure to water will encourage Kale to spoil.

3. the best way to prepare kale

Properly cleaning and cutting Kale helps to ensure that the Kale you serve will have the best flavor and retain the greatest number of nutrients.

Cleaning Kale

Discard damaged and discolored leaves. Rinse Kale under cold running water before cutting. To preserve nutrients, do not soak Kale or its water-soluble nutrients will leach into the water. (For more on Washing Vegetables, page 92.)

Cutting Kale

Kale’s juicy, succulent stems are rich in fiber and enjoyable to eat, which is why I offer you tips on how to prepare both the leaves and the stems. Stack the leaves, cutting the leafy portion into 1/2inch slices. When you reach the point where the leaves end and just the stems remain, make thinner slices (1/4-inch) and continue cutting to within the bottom inch of the stem; discard the last bottom inch as it is fibrous.

Slicing Kale will help it to cook more quickly. The thinner you slice it, the more quickly it will cook. Cutting the stems thinner than the leaves will help the stems and leaves cook evenly together. The combination of stems and leaves provides a good balance of flavors. After cutting, let sit for 5 minutes before cooking.

What to Do with Thick Stems

If the stem portions below the leaves are quite thick, you may want to cook them for 2–3 minutes before adding the rest of the Kale. Discard stems that are woody and hollow.

4. the healthiest way of cooking kale

Since research has shown that important nutrients can be lost or destroyed by the way a food is cooked, the “Healthiest Way of Cooking” Kale is focused on bringing out its best flavor while maximizing its vitamins, minerals and powerful antioxidants.

The Healthiest Way of Cooking Kale: “Healthy Steaming” for just 5 Minutes

In my search to find the healthiest way to cook Kale, I tested every possible cooking method and discovered that “Healthy Steaming” Kale for just 5 minutes delivered the best result. “Healthy Steaming” provides the moisture necessary to make Kale tender, bring out its peak flavor, retain its bright green color and maximize its nutritional profile. While it is important not to overcook Kale, cooking for less than 5 minutes is also not recommended because it takes about 5 minutes to soften its fibers and help increase its digestibility. The Step-by-Step Recipe will show you how easy it is to “Healthy Steam” Kale.

How to Avoid Overcooking Kale: Cook it Al Denté

One of the primary reasons people do not enjoy Kale is because it is often overcooked. For the best flavor, I recommend that you cook Kale al denté. Kale cooked al denté is tender outside and slightly firm inside. Plus, Kale cooked al denté is cooked just long enough to soften its cellulose and hemicellulose fiber; this makes it easier to digest and allows its health-promoting nutrients to become more readily available for absorption. Remember that testing Kale with a fork is not an effective way to determine whether it is done.

Although Kale is a hearty vegetable, it is very important not to overcook it. Kale cooked for as little as a couple of minutes longer than al denté will begin to lose not only its texture and flavor but also its nutrients. Overcooking Kale will significantly decrease its nutritional value: as much as 50% of some nutrients can be lost. (For more on Al Denté, see page 92.)

How to Prevent Strong Smells from Forming

Slicing Kale thin (1/2inch slices) and cooking it al denté is my secret for preventing the formation of smelly compounds often associated with cooking Kale. When I cook my Kale, it never develops a strong smell. After 5 minutes of cooking, the texture of Kale, like all other cruciferous vegetables, begins to change, becoming increasingly soft and mushy. At this point, it also starts to lose more and more of its chlorophyll, causing its rich green color to fade and a brownish hue to appear. This is a sign that magnesium has been lost. This is when it starts to release hydrogen sulfide, the cause of the “rotten egg smell,” which also affects the flavor. After 7 minutes of cooking, Kale develops a more intense flavor, with the amount of strong smelling hydrogen sulfide doubling in quantity.

Cooking Methods Not Recommended for Kale

SAUTÉING, BOILING, BAKING OR COOKING WITH OIL

You will not get good results by “Healthy Sautéing” Kale. Kale has a low moisture content, which causes it to dry out when sautéed, so it will become scorched before it becomes tender. Boiling Kale increases its water absorption, causing it to become soggy and lose much of its flavor along with many of its nutrients, including minerals, water-soluble vitamins (such as C and the B-complex vitamins) and health-promoting phytonutrients. I also don’t recommend cooking Kale in oil because high temperature heat can damage delicate oils and create harmful free radicals.

New Scientific Findings

HOW NUTRITIOUS ARE THE STEMS OF KALE?

Kale stems are great for adding more fiber to your “Healthiest Way of Eating.” They contain more fiber than the leaves, while still providing the other nutrients found in the leaves, but in smaller quantities. The nutrient content of the stems fluctuates dramatically and is closely related to the age and growth status of the plant since the flow of nutrients through the stems depends upon the plant’s tasks of any given moment (including growth).

Here is a question that I received from a reader of the whfoods.org website about Kale:

Q Can Kale be frozen?

A Unfortunately, unlike other vegetables, fresh Kale does not freeze well. Yet, if you have prepared a Kale recipe, you can freeze it in an airtight container. It may not taste as fresh as it was when originally prepared, but at least you will still be able to enjoy it at a later date.

HOW TO BRING OUT THE HIDDEN HEALTH BENEFITS OF KALE

The latest scientific studies show that cutting Kale into thin slices breaks down cell walls and enhances the activation of an enzyme called myrosinase that slowly converts some of the plant nutrients into their active forms, which have been shown to contain health-promoting properties. So, to get the most health benefits from Kale, let it sit for a minimum of 5 minutes, optimally 10 minutes, after cutting, before eating or cooking.

Since ascorbic acid (vitamin C) increases myrosinase activity, you can sprinkle a little lemon juice on the Kale before letting it sit in order to further enhance its beneficial phytonutrient concentration.

Heat will inactivate the effect of myrosinase, which is why it is important to allow the Kale to sit for 5–10 minutes before cooking to give the enzyme ample opportunity to enhance the concentration of active phytonutrients in your Kale. Cooking at low or medium heat for short periods of time should not destroy the active phytonutrients since once they are formed, they are fairly stable.

An Easy Way to Prepare Kale, Step-By-Step

Image

1 Stack Kale leaves, so you can cut all the leaves at the same time. 2 Cut widthwise into 1/2inch slices starting from the tip until you reach the stems. 3 Cut the stems into 1/4-inch wide slices.

health benefits of kale

Promotes Optimal Health

As a Brassica vegetable, Kale stands out as a food that may protect against cancer. Its organosulfur phytonutrient compounds, including the glucosinolates and the methyl cysteine sulfoxides, have been the main subject of Brassicavegetable research. Exactly how Kale’s sulfur-containing phytonutrients prevent cancer is not clear, but several researchers point to the ability of these compounds to activate detoxifying enzymes in the liver that help neutralize potentially carcinogenic substances. For example, scientists have found that sulforaphane, a potent glucosinolate phytonutrient found in Kale and other Brassica vegetables, boosts the body’s detoxification enzymes, possibly by altering gene expression, thus helping to clear potentially carcinogenic substances more quickly.

Promotes Vision Health

Kale is the most concentrated source of the carotenoids lutein and zeaxanthin of all of the World’s Healthiest Foods. These carotenoids act like sunglasses, filtering ultraviolet light and preventing damage to the eyes from excessive exposure to it. Studies have shown the protective effect of these nutrients against the risk of cataracts. In one study, people who had a diet history of eating lutein-rich foods like Kale had a 50% lower risk for new cataracts. Kale is also an excellent source of vitamin A, notably through its rich supply of betacarotene. Vitamin A is also very important to promoting optimal vision health.

Promotes Antioxidant Protection

In addition to being a rich source of the antioxidants lutein, zeaxanthin and betacarotene, Kale is also an excellent source of vitamin C, the body’s primary water-soluble antioxidant. Vitamin C can disarm free radicals and prevent damage in the aqueous environment both inside and outside cells. It helps protect many different bodily components from oxidative damage including our DNA as well as our cholesterol (oxidized cholesterol can lead to atherosclerosis). In addition, vitamin C helps to keep our immune system strong.

Additional Health-Promoting Benefits of Kale

Kale is a concentrated source of many other nutrients providing additional health promoting benefits. These nutrients include free-radical-scavenging manganese and copper; heart-healthy omega-3 fatty acids, dietary fiber, folic acid, vitamin B6, vitamin E and potassium; bone-building calcium, magnesium and phosphorus; energy-producing iron, vitamin B1, vitamin B2 and niacin; muscle-building protein; and sleep-promoting tryptophan. Since Kale contains only 36 calories per one cup serving, it is an ideal food for healthy weight control.

Image

Image

Image how to enjoy fresh kale without cooking

Kale Avocado Salad: Combine 1 lb fresh Kale cut into 1/4-inch strips, 1 medium avocado cut into chunks, 2 tsp lemon juice, 2 TBS extra virgin olive oil and sea salt to taste. Mix thoroughly and let sit in refrigerator for 1/2 hour to tenderize. Add 2 cups chopped arugula, and mix well. Garnish with 1/2 cup chopped tomatoes.

Kale-Apple Smoothie: Blend 4 chopped Kale leaves, juice of 1 lemon, 2-inch piece of fresh ginger sliced thin, 2 small chopped apples or pears and 2 cups pure water for 2 minutes. Pour into a glass and enjoy. (Serves 2)

Kale Pesto: Ingredients: 1 bunch of Kale sliced into 1/2inch strips, 1 clove garlic, sea salt to taste, 1/2 cup extra virgin olive oil, 2 TBS lemon juice and 1/4 cup walnuts. In a blender, drop the garlic through the feed hole while blender is running. Cover the hole with your hand while blending. Add walnuts through the feed hole one at a time. Stop blender and remove lid. Add extra virgin olive oil, lemon juice, sea salt and a small handful of Kale slices. Run blender, stopping to mix as needed. As the Kale is incorporated into the mixture, add another handful until all the Kale is incorporated and the purée is smooth. You will be surprised how tender Kale can become.

Marinated Raw Kale: Cut 1/2 bunch Lacinato Kale into 1/4-inch strips and cut crosswise 4–5 times. Combine with 2 TBS extra virgin olive oil, 1 TBS balsamic vinegar, 2 tsp tamari (soy sauce), 1 TBS apple juice and 1/2 tsp sea salt. Let marinate 1 hour before serving.

STEP-BY-STEP RECIPE

The Healthiest Way of Cooking Kale

5-Minute “Healthy Steamed” Kale

To prepare Kale with the best flavor and maximum amount of nutrients, I recommend the “Healthy Steaming” method. It is delicious with the Mediterranean Dressing.

1 lb Kale

Mediterranean Dressing:

3 TBS extra virgin olive oil

2 tsp lemon juice

1 medium clove garlic

Sea salt and pepper to taste

1. Fill bottom of steamer with 2 inches of water.

2. While steam is building up, slice Kale leaves into 1/2inch slices, and cut again crosswise. Cut stems into 1/4-inch slices, and let sit as directed under the How to Bring out the Hidden Health Benefits ofKale.

2. Chop or press garlic and let sit for at least 5 minutes. (Why?, see page 261.)

3. For al denté Kale, steam for no more than 5 minutes. (For information on Differences in Cooking Time, see page 94.)

Image

“Healthy Steamed” Kale with Winter Squash

4. Transfer to a bowl. For more flavor, toss Kale with the remaining ingredients while it is still hot. (Mediterranean Dressing does not need to be made separately.) Using a knife and fork, cut Kale into small pieces. Research shows that carotenoids found in foods are best absorbed when consumed with oils.

OPTIONAL: To mellow the flavor of garlic, add garlic to Kale for the last 2 minutes of steaming.

SERVES 2

COOKING TIPS:

• To prevent overcooking Kale, I highly recommend using a timer.

• Testing Kale with a fork is not an effective way to determine whether it is done.

Flavor Tips: Try these 6 great serving suggestions with the recipe above. Image

1. Most Popular: Cook with onions (cook onions 2 minutes before adding Kale) and add a few drops of tamari (soy sauce) to mellow the flavor of Kale.

2. Add 2 TBS jarred roasted red peppers and grated Parmesan cheese.

3. For a different flavor, replace lemon juice with balsamic vinegar.

4. Add soaked hijiki (sea vegetable), sesame seeds and finely chopped fresh red bell pepper.

5. Serve Kale with sweet potatoes or winter squash (like butternut squash), which provide a nice flavor complement (pictured above).

6. Spiced Moroccan Kale: Add 1/4 tsp allspice, 1/4 tsp ground coriander, 1/4 tsp cinnamon and a pinch of ground cloves to the 5-Minute “Healthy Steamed” Kale recipe. Top with raisins and chopped toasted almonds.

Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Kale, and I will share them with others through our website at www.whfoods.org.

Q&A ARE VEGETABLES AND FRUITS EQUALLY GOOD FOR MY HEALTH?

When you compare fruits and vegetables on a nutritional basis, there is no question that vegetables are more nutrient-rich and contain a much wider variety of nutrients than fruits. If you think about the lives of the plants, this difference makes sense. In the world of vegetables, we eat many parts of the plants that either grow very close to the soil (like stems and stalks) or beneath the ground itself (like roots). This closeness to the soil brings the plant into contact with the diversity of soil minerals, and almost all vegetables are richer in minerals than fruits for this reason. Fruits are also more of an end-stage occurrence: in the case of an apple tree, for example, the tree has already lived and developed for a good number of years before it produces a significant amount of edible fruit. Unlike a root, which is in charge of nutrient delivery from the soil up into the rest of the plant, the fruit—like an apple—is not nearly as active in supporting the life of the plant (although its seeds are dramatically important in allowing the tree to produce new offspring and create future generations of apple trees). Because the stems, stalks and roots are more involved in the plant’s life support, they also tend to have a greater variety of vitamins, especially B-complex vitamins, than fruits.

Most fruits have a concentrated amount of sugar, and for this reason, are higher in calories and less nutrient-rich than most vegetables. Starchy root vegetables like potatoes are closer to fruits in calorie content, but green leafy vegetables are enormously lower in calories and greater in nutrient-richness.

In summary, if you had to choose between fruits and vegetables as a foundation for your health, you would do best to select vegetables because of their greater nutrient diversity and nutrient-richness. Luckily, however, it is not an either-or situation, and you can take pleasure in the delights of both fruits and vegetables while increasing your reliance on the World’s Healthiest Foods!

Q&A ARE BITTER VEGETABLES BETTER FOR YOU?

Bitter, a characteristic also known as pungent, is one of our four basic tastes (along with sweet, salty, and sour). We have between 20,000 and 50,000 taste buds on our tongue, and some of these taste buds—especially the ones across the back of the tongue—have receptors for bitter taste. A bitter taste can function like a warning signal and help prevent us from eating foods that would be toxic to us. But bitter foods can also be good for us.

The reason some vegetables have a bitter taste does not mean that there is anything wrong with them. Bitterness can represent something natural and healthy, and bitter vegetables can be a great addition to your “Healthiest Way of Eating”! For example, many of the health-promoting phytonutrients that act as powerful antioxidants (including glucopyranosides like salicins, some flavonoids and polyphenols) can add a bitter flavor to your vegetables. Most vegetables contain antioxidant nutrients, and most of these antioxidant nutrients are bitter.

Fresh raw vegetables are rarely bitter. Sometimes the bitter flavor of some vegetables is developed with prolonged cooking. This is the reason I recommend steaming or sautéing your vegetables, methods that cook your vegetables very quickly.

Some vegetable flavors intensify when they are overcooked. More than likely one of the reasons that the Chinese eat more vegetables than Americans is because they cook them very lightly, and doing so makes them much more enjoyable. When you overcook vegetables, they can become mushy, lose their enjoyable flavors and may become undesirably bitter. Cruciferous vegetables like broccoli, kale, Brussels sprouts and especially mustard greens are good examples how overcooking your vegetables can make them more bitter. Although mustard greens are bitter even when they are raw, overcooking will add to their bitter taste. When cruciferous vegetables are overcooked, they begin to produce sulfur compounds and emit that rotten egg smell that is closely associated with an increasingly bitter flavor.

Here are some suggestions for the 30% of the population who can’t tolerate the bitter taste of vegetables:

Young Vegetables are Less Bitter

Young vegetables are less bitter and, because they are more tender, require less cooking. Baby bok choy, baby eggplant, baby spinach, baby squash and baby carrots are examples of very young vegetables that are rarely bitter. (Most of the bagged baby carrots sold in markets are not actually baby carrots but are formed to look like baby carrots. Baby carrots can be identified since they are usually sold with their tops on.) But remember that while young vegetables are less bitter, they are also less nutritious because young vegetables are not developed fully, and they have not yet reached their peak nutritional value. Restaurants solve the bitter problem by serving baby vegetables.

Select the Right Dressing

Selecting a dressing that satisfies your personal taste can help mellow the bitter taste of your vegetables. I have found that using dressing with extra virgin olive oil is the best way to blend the rich taste of vegetables. Olive oil makes your vegetables tasty and satisfying, especially when the olive oil binds with the flavors of lemon, garlic, salt and pepper in the favorite Mediterranean tradition. In my experience, tamari (soy sauce) also tames a bitter taste. Adding a few drops of tamari to your vegetables, especially cruciferous vegetables, gives them a mellow, sweeter flavor.

mustard greens

Image

highlights

Image

Image

Image

Spunky and soulful, Mustard Greens are native to Asia and are pungent members of the cruciferous family of vegetables with a very intense flavor. Brown seeds from this plant are used to make the condiment mustard.

why mustard greens should be part of your healthiest way of eating

Scientific studies now show that cruciferous vegetables, like Mustard Greens, are included among the vegetables that contain the largest concentrations of health-promoting sulfur compounds, such as glucosinolates and isothiocyanates (see page 153); these phytonutrients increase the liver’s ability to produce enzymes that neutralize potentially toxic substances. Mustard Greens are also rich in the powerful phytonutrient antioxidants lutein and zeaxanthin, carotenoids that are concentrated in the lens of the eye.

varieties of mustard greens

Mustard Greens are a member of the cruciferous family of vegetables, which also includes broccoli, cauliflower, kale, collard greens, cabbage and Brussels sprouts, and are well-known for their many health-promoting properties. Mustard Greens are the leaves of the mustard plant, Brassica juncea. Mizuna is a Japanese Mustard Green with a jagged edge, green leaves and a mild peppery flavor. It is a popular salad green.

the peak season available year-round.

biochemical considerations

Mustard Greens contain goitrogens and oxalates, which might be of concern to certain individuals. (For more on Goitrogens, see page 721; and Oxalates, see page 725.)

STEP-BY-STEP RECIPE

The Healthiest Way of Cooking Mustard Greens

3-Minute “Healthy Sautéed” Mustard Greens

I discovered that “Healthy Sautéing” Mustard Greens for just 5 minutes delivers the best results. “Healthy Sautéed” Mustard Greens are tender, have the best flavor and have retained the maximum number of nutrients.

1 lb Mustard Greens

1 onion (preferably yellow), sliced

3 TBS low-sodium chicken or vegetable broth

Mediterranean Dressing:

3 TBS extra virgin olive oil

2 tsp lemon juice

1 medium garlic clove

Sea salt and pepper to taste

1. Chop or press garlic. Slice onion and let them sit for at least 5 minutes. (Why?, see page 261.)

2. Roll the entire bunch of Mustard Greens lengthwise, cut into 1/2inch slices, and let sit for 10 minutes to enhance the concentration of their health-promoting phytonutrients. Stems are usually tender and do not have to separated from the leaves.

3. Heat 3 tablespoons broth over medium heat in a stainless steel skillet. (For more details on the Differences in Cooking Time, see page 94.)

Image

“Healthy Sautéed” Mustard Greens with Tomatoes

4. When broth begins to steam, add Mustard Greens and onions and cover. Onions will mellow the flavor of Mustard Greens. Cook no more than 3 minutes for al denté Mustard Greens.

• For fuller flavor, dress Mustard Greens while they are still hot.

• To bring out the flavor and tenderize Mustard Greens, cut them into small pieces immediately after dressing.

SERVES 2

Flavor Tips: Try these 5 great serving suggestions with the recipe above. Image

1. Sprinkle with Parmesan cheese.

2. Combine with chopped olives.

3. Mustard Greens go well with tomatoes. The acid content of the tomatoes mellows the flavor of the Mustard Greens while still letting their spiciness come through (pictured above).

4. Add a few drops of tamari (soy sauce) to mellow the taste. If you add tamari, you will want to reduce the amount of sea salt.

5. Add toasted sesame seeds or sunflower seeds to cooked Mustard Greens.

Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Mustard Greens, and I will share them with others through our website at www.whfoods.org.

An Easy Way to Prepare Mustard Greens, Step-by-Step

CHOPPED MUSTARD GREENS—You can enjoy the stems since they are succulent and tender.

Image

1 Roll the entire bunch of Mustard Greens. 2 Cut into 1/2inch slices until you reach the stem. 3 Cut stem portion into 1/4 -inch slices. To bring out the Hidden Health Benefits, see Kale (page 157).

tomatoes

Image

highlights

Image

Image

Image

Are Tomatoes really a vegetable or are they a fruit? The confusion arises from the fact that although Tomatoes are typically enjoyed as a vegetable, botanically they are classified as a fruit. Historically, this question caused such controversy due to a tariff dispute (different tariffs were imposed on fruits versus vegetables) that it finally took a decision by the United States Supreme Court in 1893 to declare that Tomatoes would be officially considered a vegetable! While fresh raw Tomatoes are nutritious favorites in green salads and sandwiches, scientific research is now discovering that you may derive even more health benefits from Tomatoes by enjoying them cooked. That is why I want to share with you a quick and easy way to prepare Tomatoes. By using the “Healthiest Way of Cooking” Tomatoes, you can maximize the availability of their important carotenoids and enhance their flavor in just 5 minutes!

why tomatoes should be part of your healthiest way of eating

Tomatoes contain health-promoting carotenoid phytonutrients, including betacarotene, lutein, zeaxanthin and lycopene, which provide antioxidant protection. In the area of food and phytonutrient research over the last five years, few nutrients have received as much attention as lycopene. While lycopene has been found to protect cells, DNA and LDL cholesterol from oxidation, as well as provide Tomatoes with their brilliant red color, it is the synergy of the entire complement of nutrients found in Tomatoes that provides them with their optimal health-promoting benefits. Additionally, they are an excellent source of both vitamins A (because of their carotenoids) and C, powerful antioxidants that provide anti-inflammatory protection and neutralize free radicals that damage cells.

Tomatoes are an ideal food to add to your “Healthiest Way of Eating” not only because they are high in nutrients, but also because they are low in calories: one cup of raw Tomatoes contains only 38 calories, so they are great for weight control. (For more on the Health Benefits of Tomatoes and a complete analysis of their content of over 60 nutrients, see page 168.)

varieties of tomatoes

Although Tomatoes are closely associated with Italian cuisine, they were originally native to South America. Tomatoes are members of the Solanaceae (Nightshade) family of vegetables and come in shades of red, yellow, orange, green or brown. The Tomato is the fruit of the plant Lycopersicon lycopersicum. The leaves of the plant are inedible as they contain toxic alkaloids. There are literally thousands of different varieties of Tomatoes, but those most commonly found at local markets fall into five categories:

CHERRY TOMATOES

Red, orange or yellow in color, these round, bite-sized Tomatoes are most often used in salads and as a garnish.

PLUM TOMATOES OR ROMA/ITALIAN TOMATOES

These small, red, egg-shaped Tomatoes contain less juice than slicing Tomatoes, making them an ideal choice for cooking, especially if you are making Tomato sauce.

SLICING TOMATOES

These red, round, juicy varieties are the ones most commonly found at your local market and include the flatter beefsteak Tomato. This is the variety featured in the photographs in this chapter.

HEIRLOOM TOMATOES

Although there is no standard definition for Heirloom Tomatoes, most experts consider them to be varieties that have been passed down through several generations of a family and developed to bring out their best characteristics. Besides offering a wonderful rainbow of colors, shapes and tastes in hundreds of varieties, Heirloom Tomatoes are important because they help preserve the natural biodiversity found in nature. They are soft Tomatoes with limited shelf life, so they are not generally widely distributed, but they can be found at farmer’s markets, natural food stores and supermarkets with more expansive produce sections.

GREEN TOMATOES

Green Tomatoes are unripe Tomatoes and have less nutritional value than ripe Tomatoes because the concentrations of phytonutrients that impart the red coloration to ripe Tomatoes have not yet developed.

the peak season

Although Tomatoes are available throughout the year, their peak season runs from July through October. These are the months when their concentration of nutrients and flavor are highest, and their cost is at its lowest.

biochemical considerations

Tomatoes are members of the nightshade family of vegetables, which might be of concern to certain individuals. Tomatoes are also one of the foods most commonly associated with allergic reactions and are one of the foods suspected to cause a reaction in individuals with latex allergies. (For more on: Nightshades, see page 723; Food Allergies, see page 719; and Latex Food Allergies, see page 722.)

4 steps for the best tasting and most nutritious tomatoes

Turning Tomatoes into a flavorful dish with the most nutrients is simple if you just follow my 4 easy steps:

1. The Best Way to Select

2. The Best Way to Store

3. The Best Way to Prepare

4. The Healthiest Way of Cooking

1. the best way to select tomatoes

You can select the best tasting Tomatoes by looking for ones that are deeply and evenly colored as well as firm and heavy for their size. These are signs of a delicious tasting Tomato, and those with a rich red color have a greater supply of the health-promoting phytonutrient, lycopene. Tomatoes should be well shaped and smooth skinned. Ripe Tomatoes will yield to slight pressure and have a noticeably sweet smell.

It is impossible to ship fully ripened Tomatoes without damaging them; therefore, most Tomatoes are picked green and are exposed to ethylene gas to make them red after they have reached their destination. That is one more reason why Tomatoes from local farmers will usually have better flavor because they are not picked prematurely and are allowed to remain on the vine until ripe. By selecting the best tasting Tomatoes, you will enjoy Tomatoes with the highest nutritional value.

As with all vegetables, I recommend selecting organically grown varieties of Tomatoes whenever possible. Organically grown Tomatoes are not exposed to ethylene gas and are not covered with the wax coating used on conventionally grown Tomatoes to extend their shelf life. If you purchase conventionally grown Tomatoes, it is best to peel off the skin. (For more on Organic Foods, see page 113.)

Avoid pale Tomatoes with wrinkles, cracks, bruises or soft spots. I have found that ones with a puffy appearance seem to have inferior flavor and will cause excess waste during preparation.

When purchasing canned Tomatoes, it is best to purchase brands that are produced in the United States; many foreign countries do not have the same high standards for controlling the lead content of the containers. This is an especially important consideration with canned Tomatoes because their high acid content can corrode the container’s metal and result in migration of lead into the food.

2. the best way to store tomatoes

For optimal freshness and nutrition, it is best to use Tomatoes the same day you purchase them. If you are not going to use them immediately after bringing them home from the market, be sure to store them properly as they can quickly lose their flavor as well as up to 30% of some of their vitamins.

Tomatoes continue to respire even after they have been harvested; their respiration rate at room temperature (68°F/20°C) is 35 mg/kg/hr. Slowing down the respiration rate with proper storage is the key to extending their flavor and nutritional benefits. (For a Comparison of Respiration Rates for different vegetables, see page 91.)

Tomatoes Will Remain Fresh for Up to 10 Days When Properly Stored

Most Tomatoes picked in the field are green, but they will continue to ripen after they are harvested. When you bring them home, it is best to store your Tomatoes at room temperature and out of direct exposure to sunlight. They will keep for up to 10 days depending upon variety and how ripe they are when purchased.

Refrigerating unripe Tomatoes will destroy their flavor and cause them to become spongy. Tomatoes are sensitive to cold; refrigeration impedes their ripening process as well as reduces their flavor by diminishing flavor components like (2)-3-dexenal.

If Tomatoes begin to become overripe at room temperature, and you are not yet ready to eat them, you can store them in the refrigerator. If possible, place them in the butter compartment, which is the warmest part of the refrigerator, where they will keep for one or two more days. Remove them from the refrigerator about 30 minutes before using them so that they can regain their maximum flavor and juiciness.

How to Store Tomatoes That Are Already Sliced

To store a Tomato that has been cut, place it in an airtight container or a storage bag, with all excess air removed from the bag, and refrigerate. Since the vitamin C content starts to quickly degrade once the Tomato has been cut, you should use it within one to two days.

How to Ripen Tomatoes

To hasten the ripening process, place Tomatoes in a paper bag with a banana or apple. The ethylene gas emitted by these fruits will help speed up the ripening process. When ripening Tomatoes, it is best to place them stem side down.

3. the best way to prepare tomatoes

Whether you are going to enjoy your Tomatoes raw or cooked, I want to share with you the best way to prepare them. Properly cleaning and cutting your Tomatoes helps to ensure that the Tomatoes you serve will have the best flavor and retain the greatest number of nutrients.

Cleaning Tomatoes

Rinse Tomatoes well under clear running water before cutting. (See Washing Vegetables, page 92.)

Removing Pulp and Seeds

If you want to preserve the visual appeal of a broth that contains Tomatoes, remove the pulp and seeds from the Tomatoes before cooking. This will prevent the broth from turning opaque. The excess pulp can be saved to use in soup. (Details on how to remove the pulp and seeds can be found in the Step-by-Step on the bottom of page 169.)

Chopping Tomatoes

Cut the Tomato into quarters or eighths and then cut across the wedges (this can be done with or without seeds and pulp removed).

Slicing Tomatoes

With a sharp knife, cut out stem of the Tomato using a circular motion. Cut across the circumference of the Tomato into slices of desired thickness.

Peeling Tomatoes

To peel Tomatoes, plunge them into boiling water for 20–30 seconds. The peel will come off easily after you dry them.

Preparing Sun-Dried Tomatoes

Sun-dried Tomatoes have deep intense flavor but must be rehydrated before using. Place them in hot water for 10–15 minutes or until soft, or let them sit in extra virgin olive oil overnight.

4. the healthiest way of cooking tomatoes

For the best flavor, I recommend enjoying Tomatoes raw. They are a great addition to salads or sandwiches and can be used as a garnish or made into a salsa. However, studies are now finding that cooked Tomatoes can provide you with nutritional benefits not found in raw Tomatoes.

The Healthiest Way of Cooking Tomatoes: “Healthy Sautéing” for just 5 Minutes

In my search to find the healthiest way to cook Tomatoes, I tested every possible cooking method and discovered that “Healthy Sautéing” Tomatoes for just 5 minutes delivered the best result. “Healthy Sautéing” retains their bright color and maximizes their nutritional profile. (For more on “Healthy Sauté,” see page 57.)

Cooking Methods Not Recommended for Tomatoes

DON’T COOK TOMATOES WITH OIL

I don’t recommend cooking Tomatoes with oil because high temperature heat can damage delicate oils and potentially create harmful free radicals. My commitment to the “Healthiest Way of Cooking” includes avoiding the formation of free radicals whenever possible because they can cause inflammation. Adding extra virgin olive oil to Tomatoes immediately after they have been cooked is a wonderful way to enhance their flavor, as well as your absorption of their carotenoid phytonutrients, without increasing your exposure to free radicals. (For more on Why It Is Important to Cook Without Heated Oils, see page 52.)

Serving Ideas from Mediterranean Countries:

Traveling through the Mediterranean region, I found that Tomatoes were prepared in many different ways:

In Spain, gazpacho (cold Tomato soup) is their most famous cold soup.

Italians made the Tomato sauce served on pasta famous.

In France, ratatouille (Tomato and eggplant) is a favorite dish.

In Greece, besides using them raw in salads, they like to bake Tomatoes with onions.

In Turkey, they stuff Tomatoes with rice, pine nuts and cinnamon.

An Additional Way to Enjoy Cooked Tomatoes:

Quick Broiled Tomatoes: Cut Tomatoes in half horizontally. Sprinkle with fresh herbs, such as basil, oregano or parsley. Place them 5 inches from the broiler, with cut side up and broil for about 5 minutes. Tomatoes are done when they are tender, yet still holding their shape. Take care not to burn them. Drizzle with lemon, extra virgin olive oil, garlic, salt and pepper. Garnish with goat cheese.

Here is a question I received from readers of the whfoods.org website about Tomatoes:

Q Aren’t Tomatoes fruits and not vegetables, as you have them classified?

A You are correct: from a botanical perspective, Tomatoes are considered to be fruits. Yet, like other fruits that are used in savory dishes—such as avocados and bell peppers—Tomatoes are considered vegetables from a culinary perspective. When I chose to create food categorizations for the World’s Healthiest Foods, I needed to decide whether to do so based upon botanical guidelines or culinary guidelines. I chose the latter because I felt that it would be of better service to people since most people are used to thinking of food in terms of how they use it in a meal rather than in terms of scientific explanations. This is the reason that I put Tomatoes (and avocados and bell peppers) under the Vegetables category. It is also the reason that I chose to include foods such as quinoa and buckwheat, which are not botanically “grains,” in the grains section as that is the way that people think of them from a culinary perspective.

health benefits of tomatoes

Promote Antioxidant Protection

Tomatoes are extremely rich in nutrients that have antioxidant activity. They are an excellent source of vitamin C as well as vitamin A, owing to their concentration of provitamin A carotenoids such as alpha- and betacarotene. Tomatoes also contain the carotenoids lutein, zeaxanthin and lycopene. It is because of lycopene that Tomatoes have recently been gaining center stage in the nutrition research arena as it is an important antioxidant, able to protect cells, lipoproteins and DNA from oxygen damage. Yet, while lycopene is a nutritional star on its own merits, researchers are finding out that it is not lycopene alone, but the entire array of important nutrients found in Tomatoes, which delivers the incredible health protection associated with eating Tomatoes.

Promote Heart Health

More and more studies are finding that there is an important link between Tomatoes and heart health. Studies have found that regularly eating Tomatoes or Tomato-based products (including Tomato sauce/paste or ketchup) provides protection against LDL oxidation, one of the first steps in the progression of atherosclerosis, while also conferring a reduced risk of developing cardiovascular disease (CVD). Higher blood levels of lycopene have also been found to be protective against CVD. In addition to lycopene, Tomatoes provide numerous other heart-healthy nutrients such as betacarotene, vitamin C, potassium, folic acid, dietary fiber and vitamin B6.

Promote Optimal Health

Tomatoes may play an important role in cancer prevention. In a recent meta-analysis that combined the results of 21 studies, men consuming the highest amounts of raw Tomatoes were found to have an 11% reduction in their risk for prostate cancer, while those eating the most cooked Tomato products had a 19% reduction in prostate cancer risk. While lycopene seems to play a role in cancer prevention, including its suggested ability to activate cancer-preventive liver enzymes, researchers now believe that it is the whole array of health-promoting nutrients in Tomatoes, not just lycopene, which provides optimal cancer protection benefits.

Additional Health-Promoting Benefits of Tomatoes

Tomatoes are also a concentrated source of other nutrients providing additional health-promoting benefits. These nutrients include bone-building vitamin K, magnesium and phosphorus; sulfite-detoxifying molybdenum; free-radical-scavenging manganese, copper and vitamin E; blood sugar-regulating chromium; energy-producing vitamin B1, vitamin B2, vitamin B5, niacin and iron; muscle-building protein; and sleep-promoting tryptophan. Since Tomatoes contain only 38 calories per one cup serving, they are an ideal food for healthy weight control.

Image

Image

Image how to enjoy fresh tomatoes without cooking

Fresh parsley, tarragon, dill and rosemary complement the flavor of Tomatoes.

Mediterranean Tomato Salad: This basic salad can be served as a first course. Combine 3 large ripe Tomatoes cut into chunks, 1 medium sliced red onion, 1 TBS vinegar or lemon juice, 2 minced garlic cloves, 3 TBS extra virgin olive oil, 10 fresh torn basil leaves, and sea salt and pepper to taste. You can add mozzarella cheese for extra flavor or anchovies, capers and chopped olives for more excitement.

Seafood Tomato Salad: For a complete meal, combine 2 medium chopped Tomatoes with 1 medium cubed avocado, 1 cup shrimp or scallops, 1 chopped medium cucumber, 1 chopped red bell pepper, 1 sliced boiled egg and 6 sliced black or Kalamata olives. Serve with your favorite vinaigrette, page 143.

Quick Salsa: Mix 2 diced medium Tomatoes with 1/2 medium chopped onion, 3 cloves chopped garlic, 1 medium deseeded minced jalapeño, 1 TBS fresh lime juice, 3 TBS chopped cilantro, and sea salt and pepper to taste.

Tomato Relish: Add a pinch of chili powder and 1 TBS vinegar to 1 large chopped Tomato and 1/2 medium chopped sweet onion. Serve with seafood or poultry.

Fresh Tomato Dip: Combine 2 medium Tomatoes chopped into small pieces, 3 cloves crushed garlic, 2 TBS fresh minced basil, 1 TBS sliced scallions, 3 TBS extra virgin olive oil, and sea salt and pepper to taste. Refrigerate for 1 hour. Serve with Italian bread for dipping or combine with Parmesan cheese and pour over hot pasta for a delicious fresh pasta sauce.

No Cook Stuffed Tomato: Cut a 1/4-inch slice off the top of 4 ripe Tomatoes and a sliver off the bottom of each. Scoop out the seeds and membrane inside. Stuff with tuna salad or low-fat cottage cheese. Top with feta cheese, chopped kalamata olives and basil leaves.

5-Minute Tomato Salad Dressing: Place the following ingredients in a blender and blend for 1 minute until well combined: 1 medium ripe Tomato cut into chunks, 1 tsp apple cider vinegar, 1-inch piece of ginger peeled and sliced, 1/2 medium avocado, 3 TBS extra virgin olive oil, 2 tsp fresh oregano, 2 cloves garlic, 1½ tsp tamari (soy sauce), and sea salt and pepper to taste. Serve on leafy greens or cooked grains like rice, pasta or barley.

STEP-BY-STEP RECIPE

The Healthiest Way of Cooking Tomatoes

Homemade Tomato Sauce

If you know you have fully ripened Tomatoes that have not been picked green, or you have home-grown Tomatoes, you can make the best homemade Tomato sauce. It takes just minutes to prepare.

Ingredients:

2 TBS low-sodium chicken or vegetable broth

1/2 small onion, finely chopped

1 lb ripe Tomatoes

2 cloves garlic

1 tsp honey

1 tsp dried oregano

3 TBS extra virgin olive oil

3 TBS fresh basil leaves, minced

Sea salt and pepper to taste

1. Chop garlic and onions and let sit for at least 5 minutes. (Why?, see page 261.)

2. Peel, seed and dice Tomatoes as directed under The Best Way to Prepare Tomatoes.

3. Heat 2 TBS of broth in a stainless steel skillet over medium-low heat.

4. When broth begins to steam, add onions and sauté for 5 minutes.

Image

Eggplant with Tomato Sauce and Parmesan

5. Add Tomatoes, garlic, honey, oregano, salt and pepper.

6. Simmer covered until the Tomatoes are soft, about 5 minutes. (For information on Differences in Cooking Time, see page 94.)

7. Remove from burner. Add olive oil and fresh basil and mix well, breaking up any large pieces of Tomato. For richer flavor, you may want to add more olive oil.

SERVES 2

COOKING TIP: To prevent overcooking Tomatoes, I highly recommend using a timer.

Flavor Tips: 5 Ways to Enjoy Homemade Tomato Sauce Image

1. Add Parmesan cheese.

2. Add chopped olives, anchovies or capers.

3. Add “Healthy Sautéed” mushrooms and serve over pasta, chicken, fish or meat.

4. “Healthy Sauté” eggplant slices and top with Homemade Tomato Sauce and Mozzarella or Parmesan cheese (pictured above).

5. Fresh parsley, basil, dill and rosemary complement the flavor of Tomatoes.

Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Tomatoes, and I will share them with others through our website at www.whfoods.org.

An Easy Way to Prepare Tomatoes, Step-By-Step

REMOVE PULP AND SEEDS FROM TOMATOES

Image

1 Remove stem. 2 Cut Tomato in half horizontally so the stem side is on one half. 3 Gently squeeze each Tomato half to remove seeds and excess juice.

Here are questions I received from readers of the whfoods.org website about Tomatoes:

Q Are Tomato skins good for you to eat? Do they provide any special benefits?

A The skins of Tomatoes are definitely good to eat. They contain many nutrients including fiber and lycopene. Additionally, Tomato skins are a concentrated source of flavonoid phytonutrients. A recent study found that 98% of flavonols—a specific type of flavonoid—contained in Tomatoes are actually found in the skin. Extracts made from Tomato skins have also been found to have anti-aller-genic properties, probably because of their concentration of another flavonoid called naringenin chalcone.

Q I keep on hearing about the health benefits of lycopene. Is lycopene the reason that Tomatoes are so good for us?

A Tomatoes have become well regarded for their concentration of lycopene, a carotenoid phytonutrient whose antioxidant strength is even greater than that of betacarotene, capable of protecting cells, cholesterol and DNA from oxidative damage. Yet, recent research has suggested that the benefits of Tomatoes may be anything but lycopene-limited. Study after study shows that intake of Tomatoes or Tomato-based foods is associated with better health status, yet the results have not been as consistent for isolated lycopene, For example, in research when animals were given either lycopene or Tomatoes, those given the whole food were found to be better protected from disease.

The Tomato-lycopene link is a great example of how whole foods may be richly endowed with a particular superstar nutrient, yet it may be the food’s whole matrix of nutrients, rather than just isolated ones, that provide the most benefit. So, the next time you think of taking lycopene supplements, you may want to add some sliced Tomatoes to your salad or sandwich instead.

Q&A CAN ORGANIC FOODS REALLY IMPROVE MY HEALTH?

Yes. Organically grown food is your best way of reducing exposure to toxins used in conventional agricultural practices. These toxins include not only pesticides, many of which have been federally classified as potential cancer-causing agents, but also heavy metals such as lead and mercury, and solvents like benzene and toluene. Minimizing exposure to these toxins is of major benefit to your health. Heavy metals damage nerve function, contribute to diseases such as multiple sclerosis, lower IQ and also block hemoglobin production, causing anemia. Solvents damage white cells, lowering the immune system’s ability to resist infections. In addition to significantly lessening your exposure to these health-robbing substances, organically grown foods have been shown to contain substantially higher levels of nutrients such as protein, vitamin C and many minerals.

How do organic foods benefit cellular health?

DNA: Eating organically grown foods may help to better sustain health since recent test tube and animal research suggests that certain agricultural chemicals used in the conventional method of growing food may have the ability to cause genetic mutations that can lead to the development of cancer. One example is penta-chlorophenol (PCP) that has been found to cause DNA fragmentation in animals.

Mitochondria: Eating organically grown foods may help to better promote cellular health since several agricultural chemicals used in the conventional growing of foods have been shown to have a negative effect upon mitochondrial function. These chemicals include paraquat, parathion, dinoseb and 2,4-D; they have been found to affect the mitochondria and cellular energy production in a variety of ways including increasing membrane permeability, which exposes the mitochondria to damaging free radicals, and inhibiting a process known as coupling that is integral to the efficient production of ATP.

Cell Membrane: Since certain agricultural chemicals may damage the structure and function of the cellular membrane, eating organically grown foods can help to protect cellular health. The insecticide endosulfan and the herbicide paraquat have been shown to oxidize lipid molecules and therefore may damage the phospholipid component of the cellular membrane. In animal studies, pesticides such as chlopyrifos, endrin and fenthion have been shown to overstimulate enzymes involved in chemical signaling, causing imbalance that has been linked to conditions such as atherosclerosis, psoriasis and inflammation.

How can organic foods contribute to children’s health?

The negative health effects of conventionally grown foods, and therefore the benefits of consuming organic foods, are not just limited to adults. In fact, many experts feel that organic foods may be of paramount importance in safeguarding the health of our children.

In two separate reports, both the Natural Resources Defense Council (1989) and the Environmental Working Group (1998) found that millions of American children are exposed to levels of pesticides through their food that surpass limits considered to be safe. Some of these pesticides are known to be neurotoxic, able to cause harm to the developing brain and nervous system. Additionally, some researchers feel that children and adolescents may be especially vulnerable to the cancer-causing effects of certain pesticides since the body is more sensitive to the impact of these materials during periods of high growth rates and breast development.

The concern for the effects of agricultural chemicals on children’s health seems so evident that the U.S. government has taken steps to protect our nation’s young. In 1996, Congress passed the Food Quality Protection Act requiring that all pesticides applied to foods be safe for infants and children.

Organic foods that are strictly controlled for substances harmful to health can play a major role in assuring the health of our children.

brussels sprouts

Image

highlights

Image

Image

Image

Originating in northern Europe, Brussels Sprouts were named for the capital of Belgium, where they still remain an important local crop. They were introduced to England and France in the nineteenth century, and the French who settled in Louisiana brought them to the United States.

As with all vegetables, proper preparation is the key to bringing out the best flavor and nutritional benefits from Brussels Sprouts. That is why I want to share with you the secret of the “Healthiest Way of Cooking” Brussels Sprouts al denté. Because Brussels Sprouts are such a hearty vegetable, many people have the misconception that they take a long time to prepare, but in just 5 minutes, you can bring out their best flavor, maximize their nutritional value and transform Brussels Sprouts into a flavorful vegetable you will enjoy.

why brussels sprouts should be part of your healthiest way of eating

Although they may look like small cabbages, Brussels Sprouts are anything but small when it comes to nutritional value. Along with vitamins C, A and E, which provide powerful antioxidant and anti-inflammatory protection, Brussels Sprouts are very rich in vitamin K and folate. Additionally, scientific studies now show that cruciferous vegetables, like Brussels Sprouts, contain large concentrations of health-promoting sulfur compounds such as glu-cosinolates and isothiocyanates (see page 153), which increase the liver’s ability to produce enzymes that neutralize potentially toxic substances. Brussels Sprouts are also rich in the powerful phytonutrient antioxidants lutein and zeaxanthin. (For more on the Health Benefits of Brussels Sprouts and a complete analysis of their content of over 60 nutrients, see page 176.)

Brussels Sprouts are an ideal food to add to your “Healthiest Way of Eating” not only because they are high in nutrients, but also because they are low in calories: one cup of cooked Brussels Sprouts contains only 61 calories.

varieties of brussels sprouts

Brussels Sprouts are a member of the cruciferous family of vegetables which also includes broccoli, cauliflower, kale, collard greens, cabbage and mustard greens. The most popular and widely available variety of Brussels Sprouts are sage green in color. This is the variety featured in the photographs in this chapter. There are also some varieties with a red hue. Although Brussels Sprouts are usually removed from the stem and sold individually, you may occasionally find them at the market still attached to the stem.

the peak season

Brussels Sprouts are available throughout the year, but their flavor is at its peak during the cold months when the frost helps to develop a sweeter flavor. In hotter months, Brussels Sprouts are less tender and will require around 1 minute additional cooking time.

biochemical considerations

Brussels Sprouts are a concentrated source of goitrogens, which might be of concern to certain individuals. (For more on Goitrogens, see page 721.)

4 steps for the best tasting and most nutritious brussels sprouts

Turning Brussels Sprouts into a flavorful dish with the most nutrients is simple if you just follow my 4 easy steps:

1. The Best Way to Select

2. The Best Way to Store

3. The Best Way to Prepare

4. The Healthiest Way of Cooking

1. the best way to select brussels sprouts

You can select the best tasting Brussels Sprouts by looking for ones that are firm and compact with a vibrant, bright green color. Since most Brussels Sprouts are sold off the stem, it is a good idea to select ones of comparable size so that they will cook in a similar amount of time. By selecting the best tasting Brussels Sprouts, you will also enjoy Brussels Sprouts with the highest nutritional value. As with all vegetables, I recommend selecting organically grown varieties of Brussels Sprouts whenever possible. (For more on Organic Foods, see page 113.)

Avoid Brussels Sprouts that are yellow or have wilted leaves. Be sure they are not puffy or soft in texture.

2. the best way to store brussels sprouts

Brussels Sprouts will turn soft, yellow and bitter if not stored properly. Make sure to store them well so that they will retain their flavor and nutrient concentrations.

Brussels Sprouts continue to respire even after they have been harvested; their respiration rate at room temperature (68°F/20°C) is 276 mg/kg/hr. Slowing down the respiration rate with proper storage is the key to extending their flavor and nutritional benefits. (For a Comparison of Respiration Rates for different vegetables, see page 91.)

Brussels Sprouts Will Remain Fresh for Up to 10 Days When Properly Stored

1. Store fresh Brussels Sprouts in the refrigerator. The colder temperature will slow the respiration rate, helping to preserve their nutrients and keeping Brussels Sprouts fresh for a longer period of time.

2. Place Brussels Sprouts in a plastic storage bag before refrigerating. I have found that it is best to wrap the bag tightly around the Brussels Sprouts, squeezing out as much of the air from the bag as possible.

3. Do not wash Brussels Sprouts before refrigeration because exposure to water will encourage Brussels Sprouts to spoil.

3. the best way to prepare brussels sprouts

Properly cleaning and cutting Brussels Sprouts helps to ensure that the Brussels Sprouts you serve will have the best flavor and retain the greatest number of nutrients.

Cleaning Brussels Sprouts

Before washing Brussels Sprouts, remove stems and any yellow leaves. Rinse them well under cool running water. To preserve nutrients, do not soak Brussels Sprouts or the water-soluble nutrients will leach into the water. (For more on Washing Vegetables, page 92.)

Cutting Brussels Sprouts

Cutting Brussels Sprouts into equal size pieces will help them to cook more evenly. Since the smaller you cut Brussels Sprouts, the more quickly they will cook, I recommend cutting Brussels Sprouts into quarters. Cutting the Sprouts into smaller pieces helps maximize the formation of health-promoting compounds when you let them sit for at least 5 minutes before cooking.

4. the healthiest way of cooking brussels sprouts

Since research has shown that important nutrients can be lost or destroyed by the way a food is cooked, the “Healthiest Way of Cooking” Brussels Sprouts is focused on bringing out their best flavor while maximizing their vitamins, minerals and powerful antioxidants.

The Healthiest Way of Cooking Brussels Sprouts: “Healthy Steaming” for Just 5 Minutes

In my search to find the healthiest way to cook Brussels Sprouts, I tested every possible cooking method and discovered that “Healthy Steaming” for just 5 minutes produced the best result. “Healthy Steaming” provides the moisture necessary to make Brussels Sprouts tender, brings out their peak flavor, retains their bright color and maximizes their nutritional profile. The Step-by-Step Recipe will show you how easy it is to “Healthy Steam” Brussels Sprouts. (For more on “Healthy Steaming,” see page 58.)

How to Avoid Overcooking Brussels Sprouts: Cook Them Al Denté

One of the primary reasons people do not enjoy Brussels Sprouts is because they are often overcooked. For the best flavor, I recommend that you cook Brussels Sprouts al denté. Brussels Sprouts cooked al denté are tender outside and slightly firm inside. Plus, Brussels Sprouts cooked al denté are cooked just long enough to soften their cellulose and hemicellulose fiber; this makes them easier to digest and allows their health-promoting nutrients to become more readily available for assimilation.

Although Brussels Sprouts are a hearty vegetable, it is very important not to overcook them. Brussels Sprouts cooked for as little as a couple of minutes longer than al denté will begin to lose not only their texture and flavor, but also their nutrients. Overcooking Brussels Sprouts will significantly decrease their nutritional value: as much as 50% of some nutrients can be lost. (For more on Al Denté, see page 92.)

An Easy Way to Prepare Brussels Sprouts, Step-By-Step

CUTTING BRUSSELS SPROUTS

Image

1 Remove a thin slice from bottom of Brussels Sprouts. 2 Remove any yellow outer leaves. 3 Cut Brussels Sprouts into quarters.

How to Prevent Strong Smells from Forming

Cutting Brussels Sprouts into quarters and cooking them al denté for only 5 minutes is my secret for preventing the formation of smelly compounds often associated with cooking Brussels Sprouts. When I cook my Brussels Sprouts, they never develop a strong smell. After 5 minutes of cooking, the texture of Brussels Sprouts, like all other cruciferous vegetables, begins to change, becoming increasingly soft and mushy. At this point, they also start to lose more and more of their chlorophyll, causing their bright green color to fade and a brownish hue to appear. This is a sign that magnesium has been lost. This is when they start to release hydrogen sulfide, the cause of the “rotten egg smell,” which also affects the flavor. After 7 minutes of cooking, Brussels Sprouts develop a more intense flavor, with the amount of strong smelling hydrogen sulfide doubling in quantity.

While it is important not to overcook Brussels Sprouts, cooking for less than 5 minutes is also not recommended, because it takes about 5 minutes to soften their fibers and help increase their digestibility.

Cooking Methods Not Recommended for Brussels Sprouts

BOILING, BAKING OR COOKING WITH OIL

Boiling Brussels Sprouts increases their water absorption causing them to become soggy and lose much of their flavor along with many of their nutrients, including minerals, water-soluble vitamins (such as C and the B-complex vitamins) and health-promoting phytonutrients. I don’t recommend baking Brussels Sprouts as they will dry up and shrivel. I also don’t recommend cooking Brussels Sprouts in oil because high temperature heat can damage delicate oils and potentially create harmful free radicals.

HOW TO BRING OUT THE HIDDEN HEALTH BENEFITS OF BRUSSELS SPROUTS

The latest scientific studies show that cutting Brussels Sprouts into small pieces, such as quarters, breaks down cell walls and enhances the activation of an enzyme called myrosinase that slowly converts some of the plant nutrients into their active forms, which have been shown to contain health-promoting properties. So, to get the most health benefits from Brussels Sprouts, let them sit for a minimum of 5 minutes, optimally 10 minutes, after cutting, before eating or cooking.

Since ascorbic acid (vitamin C) increases myrosinase activity, you can sprinkle a little lemon juice on the Brussels Sprouts before letting them sit in order to further enhance their beneficial phytonutrient concentration.

Heat will inactivate the effect of myrosinase, which is why it is important to allow the Brussels Sprouts to sit for 5–10 minutes before cooking to give the enzyme ample opportunity to enhance the concentration of active phytonutrients in your Brussels Sprouts. Cooking at low or medium heat for short periods of time should not destroy the active phytonutrients since once they are formed, they are fairly stable.

Q&A WHAT DO YOU THINK ABOUT BLANCHING?

While blanching is often used as a preliminary step for freezing vegetables, it’s important to realize that the vegetables experience nutrient loss when blanched. Commenting on her study that found that microwaving broccoli caused a great loss in flavonoids than steaming, study co-author, Dr. Cristina Garcia-Viguera, noted that “Most of the bioactive compounds in vegetables are water-soluble; during heating, they leach in a high percentage into the cooking water. Because of this, it is recommended to cook vegetables in the minimum amount of water (as in steaming) in order to retain their nutritional benefits.” A second study, published in the same issue of the Journal of the Science of Food and Agriculture, provides similar evidence. In this study, Finnish researchers found that blanching vegetables prior to freezing caused losses of up to a third of their antioxidant content. Although slight further losses occurred during frozen storage, most bioactive compounds including antioxidants remained stable. The bottomline: how you prepare and cook your food may have a major impact on its nutrient-richness and blanching can lead to additional nutrient loss. While I would not say that you should never freeze your vegetables if you have an extra supply on hand, I think that this research further supports how fresh vegetables cooked in minimal amounts of time with the least amount of water exposure is the best way to prepare them with respect to retaining optimal nutrient concentrations.

health benefits of brussels sprouts

Promote Optimal Health

Plant phytonutrients found in Brussels Sprouts enhance the activity of the body’s natural defense systems to protect against disease, including cancer. Scientists have found that sulforaphane, a potent compound created in the body from the glucoraphanin phytonutrient contained in Brussels Sprouts and other Brassica family vegetables, boosts the body’s detoxification enzymes, helping to clear potentially carcinogenic substances more quickly. Sulforaphane has been found to inhibit chemically induced breast cancers in animal studies and induce colon cancer cells to commit suicide.

Image

Image

In addition, men who consume Brussels Sprouts have been found to have less measured DNA damage than those who do not consume any cruciferous vegetables. Reduced DNA damage may translate to a reduced risk of cancer since mutations in DNA allow cancer cells to develop. Other beneficial sulfur-containing compounds in Brussels Sprouts include indoles and isothiocyanates.

Promote Healthy Skin

Brussels Sprouts are an excellent source of vitamin C, the body’s primary water-soluble antioxidant. Vitamin C supports immune function and the manufacture of collagen, a protein that forms the ground substance of body structures including the skin, connective tissue, cartilage, and tendons. In addition, Brussels Sprouts are a very good source of vitamin A, through their concentration of betacarotene; both of these nutrients play important roles in defending the body against infection and promoting supple, glowing skin. Brussels Sprouts are also a good source of the omega-3 fatty acid, alpha-linolenic acid; among its many important functions, alpha-linolenic acid supports skin health.

Promote Digestive Health

Add Brussels Sprouts to your diet, and you’ll increase your intake of both soluble and insoluble fiber. Dietary fiber nourishes the cells lining the walls of your colon, which promotes colon health. Feeding Brussels Sprouts to research animals was found to beneficially affect their intestinal flora and the production of short chain fatty acids, both of which promote digestive heatlh.

Additional Health-Promoting Benefits of Brussels Sprouts

Brussels Sprouts are also a concentrated source of many other nutrients providing additional health-promoting benefits. These nutrients include bone-building calcium, magnesium, vitamin K, copper and manganese; heart-healthy folate, vitamin B6, potassium and vitamin E; energy-producing iron, vitamin B1, vitamin B2 and phosphorus; muscle-building protein; and sleep-promoting tryptophan. Since Brussels Sprouts contain only 61 calories per serving, they are an ideal food for healthy weight control.

STEP-BY-STEP RECIPE

The Healthiest Way of Cooking Brussels Sprouts

5-Minute “Healthy Steamed” Brussels Sprouts

Cooking whole Brussels Sprouts takes a long time and can produce a strong smell. I discovered that cutting them in quarters and steaming them helps to make them sweeter with no odor. The easy Mediterranean Dressing enhances their flavor.

1 lb Brussels Sprouts

Mediterranean Dressing:

3 TBS extra virgin olive oil

2 tsp lemon juice

2 medium cloves garlic

Sea salt and black pepper to taste

1. Fill the bottom of the steamer with 2 inches of water.

2. While steam is building up in steamer, cut Brussels Sprouts into quarters and let sit as directed under How to Bring out the Hidden Health Benefits of Brussels Sprouts.

3. Chop or press garlic and let sit for at least 5 minutes. (Why?, see page 261.)

4. Steam Brussels Sprouts for 5 minutes. (For information on Differences in Cooking Time, see page 94.)

Image

“Healthy Steamed” Brussels Sprouts with Mediterranean Dressing

5. Transfer to a bowl. For more flavor, toss Brussels Sprouts with the remaining ingredients while they are still hot. (Mediterranean Dressing does not need to be made separately.) Research shows that carotenoids found in foods are best absorbed when consumed with oils.

OPTIONAL: To mellow the flavor of garlic, add garlic to Brussels Sprouts for the last 2 minutes of steaming.

SERVES 2

COOKING TIPS:

• To prevent overcooking Brussels Sprouts, I highly recommend using a timer.

• Testing Brussels Sprouts with a fork is not an effective way to determine whether they are done.

Flavor Tips: Try these 7 great serving suggestions with the recipe above. Image

1. Most Popular: Brussels Sprouts with Dijon Caper Sauce. In a small bowl, combine the Mediterranean dressing recipe above with 1 TBS Dijon mustard, 1 tsp capers and 2 tsp minced fresh basil or parsley. Pour over hot Brussels Sprouts.

2. Sprinkle with chopped, toasted nuts or sunflower seeds.

3. Drizzle with balsamic vinegar, basil and goat cheese.

4. Spicy Brussels Sprouts: Cook the 5-Minute “Healthy Steamed” Brussels Sprouts with diced onions. Add raw red pepper strips and red pepper flakes. Toss with your favorite vinaigrette (see page 143 for ideas).

5. Brussels Sprouts and Apples: Cook the 5-Minute “Healthy Steamed” Brussels Sprouts with chopped onions and combine with finely chopped raw apples and toasted walnuts.

6. Nutty Brussels Sprouts: Combine the 5-Minute “Healthy Steamed” Brussels Sprouts with grated Parmesan cheese and chopped toasted almonds.

7. Asian Sauce: Whisk together 1 TBS tamari (soy sauce), 1 TBS honey, 1 TBS rice vinegar, 2 tsp sesame seeds and 1 tsp grated ginger. Toss with 5-Minute “Healthy Steamed” Brussels Sprouts.

Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Brussels Sprouts, and I will share them with others through our website at www.whfoods.org.

green beans

Image

highlights

Image

Image

Image

Green Beans are one of only a few varieties of beans that can be eaten fresh. They are delicious and versatile—great as a side dish, incorporated into a salad or served as crudités. Yet, while they are well known, I don’t think Green Beans are as well appreciated as they could be, since they are so often overcooked. Proper preparation is key to enjoying Green Beans. So, for a vibrantly colored, great tasting dish try the “Healthiest Way of Cooking” Green Beans. In just 5 minutes, you can bring out their best flavor while maximizing their nutritional value by cooking Green Beans al denté.

why green beans should be part of your healthiest way of eating

Green Beans contain carotenoid phytonutrients such as betacarotene, lutein and zeaxanthin, which provide anti-inflammatory properties. They are a concentrated source of vitamin K, which is essential for bone mineralization, and also of vitamins A and C, which provide powerful antioxidant protection and reduce the number of free radicals in the body. Green Beans are an ideal food to add to your “Healthiest Way of Eating” because they are high in nutrients and low in calories: one cup of cooked Green Beans contains only 44 calories, great for healthy weight loss. (For more on the Health Benefits of Green Beans and a complete analysis of their content of over 60 nutrients, see page 182.)

varieties of green beans

Green Beans and other beans, such as kidney beans, navy beans and black beans, are all known scientifically as Phaseolus vulgaris. What sets Green Beans apart from their cousins is that the entire bean (pods and seeds) can be eaten. Some of the most common varieties include:

SNAP BEANS

This is the most popular variety of Green Beans and the one featured in the photographs in this chapter. Their name was derived from the sound that occurs when the ends are snapped off to remove the tough string that runs along the seam of older varieties of Snap Beans. Most of the Snap Beans you find in the market today no longer have strings.

CHINESE LONG BEANS

Also known as Yard-Long or Asparagus Beans, these thin Green Beans can measure up to 18 inches in length. They have a mild flavor and are a good choice for stir-fry dishes.

HARICOT VERTS

These are a slender French version of the American Snap Bean.

ROMANO BEANS

Also known as Italian Green Beans, they have broad, flat, bright green pods. They are most commonly found frozen.

SCARLET RUNNER BEANS

They have broad, flat, green pods that contain scarlet seeds.

the peak season

Although Green Beans are available throughout the year, their peak season runs from summer through early fall. These are the months when their concentration of nutrients and flavor are highest, and their cost is at its lowest.

biochemical considerations

Green Beans are a concentrated source of oxalates, which may be of concern to some individuals. (For more on Oxalates, see page 725.)

4 steps for the best tasting and most nutritious green beans

Turning Green Beans into a flavorful dish with the most nutrients is simple if you just follow my 4 easy steps:

1. The Best Way to Select

2. The Best Way to Store

3. The Best Way to Prepare

4. The Healthiest Way of Cooking

1. the best way to select green beans

It is best when Green Beans are sold loose, so you can sort through them and select the best quality beans. The best tasting beans feel smooth, have a vibrant green color, are firm and “snap” when bent. I recommend selecting beans of similar size to ensure uniform cooking. By selecting the best tasting Green Beans, you will also be getting beans with the highest nutritional value. Like all vegetables, it is best to select organically grown Green Beans whenever possible. (For more on Organic Foods, see page 113.)

Avoid Green Beans that have brown spots or areas that are soft, bruised, wrinkled or have tough skin. Beans that are beginning to turn yellow are no longer fresh.

2. the best way to store green beans

Green Beans will become limp and lose their freshness if not stored properly. If you are not going to prepare them the day you bring them home from the market, store them properly so as to preserve their flavor and their nutrients.

Green Beans continue to respire even after they have been harvested; their respiration rate at room temperature (68°F/20°C) is 130 mg/kg/hr. Slowing down the respiration rate with proper storage is the key to extending their flavor and nutritional benefits. (For a Comparison of Respiration Rates for different vegetables, see page 91.)

Green Beans Will Remain Fresh for Up to 7 Days When Properly Stored

1. Store fresh Green Beans in the refrigerator. The colder temperature will slow the respiration rate, helping to preserve their nutrients and keeping Green Beans fresh for a longer period of time.

2. Place Green Beans in a plastic storage bag before refrigerating. I have found that it is best to wrap the bag tightly around the Green Beans, squeezing out as much of the air from the bag as possible.

3. Do not wash Green Beans before refrigeration because exposure to water will encourage Green Beans to spoil.

3. the best way to prepare green beans

Properly cleaning and cutting Green Beans help to ensure that the Green Beans you serve will have the best flavor and retain the greatest number of nutrients.

Cleaning Green Beans

Rinse well in a colander under running water after cutting off ends. To preserve nutrients, do not soak Green Beans or their water-soluble nutrients will leach into the water. (For more on Washing Vegetables, see page 92.)

Cutting Green Beans

Most Green Beans no longer have strings; therefore, you do not have to snap off the ends of each bean individually to remove the string. To cut off the ends, take a handful of beans and align the ends by tapping them on the cutting board so that you can cut off the ends all at one time. Turn the beans around, aligning the opposite ends and cut off ends. Green Beans are best cooked whole.

4. the healthiest way of cooking green beans

Since research has shown that important nutrients can be lost or destroyed by the way a food is cooked, the “Healthiest Way of Cooking” Green Beans is focused on bringing out their best flavor while maximizing their vitamins, minerals and powerful antioxidants.

The Healthiest Way of Cooking Green Beans: “Healthy Steaming” for just 5 Minutes

In my search to find the healthiest way to cook Green Beans, I tested every possible cooking method and discovered that “Healthy Steaming” Green Beans for just 5 minutes delivered the best result. “Healthy Steaming” provides the moisture necessary to make Green Beans tender, brings out their peak flavor, retains their bright color and maximizes their nutritional profile. It is best to cook Green Beans whole to ensure that they will cook evenly. The Step-by-Step Recipe will show you how easy it is to prepare “Healthy Steamed” Green Beans.

Green Beans that are cut into small pieces are more likely to become mushy because the cut ends allow more heat to penetrate the soft inner portion, which will cook more quickly than the outer skin. (For more on “Healthy Steaming,” see page 58.)

How to Avoid Overcooking Green Beans: Cook Them Al Denté

One of the primary reasons Green Beans lose their flavor is because they are overcooked. For the best flavor, I recommend cooking Green Beans al denté. Green Beans cooked al denté are tender outside and slightly firm inside. Plus, Green Beans cooked al denté are cooked just long enough to soften their cellulose and hemicellulose fiber; this makes them easier to digest and allows their health-promoting nutrients to become more readily available for absorption.

Although Green Beans are a hearty vegetable, it is very important not to overcook them. Green Beans cooked for as little as a couple of minutes longer than al denté will begin to lose not only their texture and flavor, but also their nutrients. Overcooking Green Beans will significantly decrease their nutritional value: as much as 50% of some nutrients can be lost. (For more on Al Denté, see page 92.)

Cooking Methods Not Recommended for Green Beans

BOILING OR COOKING WITH OIL

I do not recommend boiling Green Beans because boiling increases their water absorption, causing them to become soggy and lose much of their flavor along with many of their nutrients including minerals, water-soluble vitamins (such as C and the B-complex vitamins) and health-promoting phytonutrients. I also don’t recommend cooking Green Beans in oil because high temperature heat can damage delicate oils and potentially create harmful free radicals.

An Easy Way to Prepare Green Beans, Step-by-Step

CUTTING GREEN BEANS

Image

1 Take a handful of Green Beans and tap the ends on cutting board to even them out. Cut ends of a handful of beans all at once. 2 Turn beans around and tap on cutting board and cut off ends. 3 Green Beans are best cooked whole.

STEP-BY-STEP RECIPE

The Healthiest Way of Cooking Green Beans

5-Minute “Healthy Steamed” Green Beans

The traditional method of boiling Green Beans causes a loss of many of their health-promoting nutrients, while the “Healthy Steaming” method retains the maximum number of nutrients. Combining them with the Mediterranean Dressing enhances their delicate flavor.

1 lb Green Beans

Mediterranean Dressing:

3 TBS extra virgin olive oil

2 tsp lemon juice

2 medium cloves garlic

Sea salt and ground pepper to taste

1. Chop or press garlic and let sit for at least 5 minutes. (Why?, see page 261.)

2. Fill the bottom of the steamer with 2 inches of water.

3. While steam is building up in steamer, cut ends off Green Beans.

4. Steam for 5 minutes. A fork should pierce them easily when they are done. (For information on Differences in Cooking Time, see page 94.)

Image

Marinated Bean Salad

5. Transfer to a bowl. For more flavor, toss Green Beans with the remaining ingredients while they are still hot. (Mediterranean Dressing does not need to be made separately.) Research shows that carotenoids found in foods are best absorbed when consumed with oils.

OPTIONAL: To mellow the flavor of garlic, add garlic to Green Beans for the last 2 minutes of steaming.

SERVES 2

COOKING TIPS:

• To prevent overcooking Green Beans, I highly recommend using a timer.

Flavor Tips: Try these 8 great serving suggestions with the recipe above. Image

1. Most Popular Replace the lemon juice with the juice and zest of 1 orange and top with toasted, sliced almonds.

2. Top with chopped basil, minced red bell pepper and goat cheese.

3. Add a few drops of tamari (soy sauce) to mellow the flavor of Green Beans.

4. Add “Healthy Sautéed” onions and shiitake mushrooms and tamari (soy sauce).

5. Asian Flavored Green Beans: Combine 5-Minute “Healthy Steamed” Green Beans (omit dressing) with 1 TBS tamari (soy sauce), 1 TBS grated ginger, 1 TBS rice vinegar, 1 TBS honey and chopped fresh cilantro or sesame seeds.

6. Salad Niçoise: Combine 1 can tuna, 1/2 cup kalamata olives, 1 sliced boiled egg, 1 chopped tomato and 5-Minute “Healthy Steamed” Green Beans and dressing with 1 TBS Dijon mustard and 2 TBS fresh chopped herbs, such as basil, parsley or dill.

7. Marinated Bean Salad: Combine 5-Minute “Healthy Steamed” Green Beans (omit dressing) with 15 oz cans of drained kidney and lima beans, 1 sliced red bell pepper and 1 cup minced red onion. Toss with 1/2 cup olive oil, 1/2 cup red wine or cider vinegar, 1 tsp sea salt, 1/2 tsp black pepper, 1/2 cup minced parsley and 3 cloves pressed garlic. Let mixture marinate overnight in refrigerator (pictured above).

8. Indian Curry Green Beans: In a large bowl, whisk together 2 tsp lemon juice, 1/4 cup extra virgin olive oil, 1 tsp curry powder and 2 tsp tamari (soy sauce). Toss warm 5-Minute “Healthy Steamed” Green Beans with the sauce and garnish with toasted sesame seeds and cilantro leaves.

Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Green Beans, and I will share them with others through our website at www.whfoods.org.

health benefits of green beans

Promote Bone Health

Green Beans are an excellent source of vitamin K, a nutrient important for maintaining strong bones. Vitamin K1 activates osteocalcin, the major non-collagen protein in bone, which anchors calcium molecules inside of the bone. Green Beans are also a good source of bone-building calcium, magnesium and phosphorus.

Image

Image

Promote Heart Health

Green Beans provide a cornucopia of heart healthy nutrients. They are a very good source of vitamin A, notably through their concentration of betacarotene, and an excellent source of vitamin C. These two nutrients are important antioxidants that work to reduce the amount of free radicals in the body. This water- and fat-soluble antioxidant team helps to prevent cholesterol from becoming oxidized, the first step in the process through which cholesterol becomes able to stick to and build up in blood vessels where it can cause blocked arteries, heart attack or stroke.

The magnesium and potassium found in Green Beans work together to help lower high blood pressure, while their folate is needed to convert homocysteine into other benign molecules. Since homocysteine can directly damage blood vessel walls if not promptly converted, high levels are associated with a significantly increased risk of heart attack and stroke. The fiber found in Green Beans has also been shown to help lower high cholesterol levels.

Promote Energy Production

Green Beans are a very good source of iron, an especially important mineral for menstruating women, who are more at risk for iron deficiency. Iron is an integral component of hemoglobin, which transports oxygen from the lungs to all body cells and is also part of key enzyme systems for energy production and metabolism. Since hemoglobin synthesis also relies on copper, without this mineral, iron cannot be properly utilized in red blood cells. Fortunately, Green Beans are a good source of copper. Green beans’ manganese, along with its copper, are essential cofactors of a key oxidative enzyme called superoxide dismutase, which disarms free radicals produced within our cells.

Additional Health-Promoting Benefits of Green Beans

Green Beans are also a concentrated source of other nutrients providing additional health-promoting benefits. These nutrients include heart-healthy omega-3 fatty acids and potassium; energy-producing vitamin B1, vitamin B2 and niacin; muscle-building protein; and sleep-promoting tryptophan. Since Green Beans contain only 44 calories per one cup serving, they are an ideal food for healthy weight control.

Q&A CAN I RELY ON MY TASTE BUDS TO TELL ME WHAT MY BODY NEEDS?

Yes, if you work at it, you can rely on your taste buds to tell you what your body does and doesn’t need. For most of us, however, trusting our taste buds is something that we will have to learn how to do, not something we can do right away. Here’s why:

Our Taste Buds Detect Four Basic Flavors

First, when it comes to our body chemistry, we don’t have taste buds for avocado flavor, or olive oil flavor, or strawberry flavor. Our taste buds are designed to detect only four basic flavors: sweet, salty, sour, and bitter. (New research is suggesting that umami, the sensation of savoriness, may be the “fifth basic taste.”) Because we don’t have taste buds for specific food flavors, our taste buds can’t tell us directly which foods we need and which ones we don’t. Sometimes we might crave something sweet and find out that our bodies were telling us that our blood sugar was low, and that we needed to eat some sugar-containing food to raise our blood sugar quickly. This kind of situation, however, would be the exception and not the rule. Most of the time when we crave something sweet, our blood sugar level is normal, and we’re just in the mood for a treat.

All Our Senses Enjoy Food

Second, the taste of a food is not determined exclusively from the reaction of our taste buds. The smell of a food, the visual appearance of a food, how we expect the food to taste, and how often we’ve eaten it previously all affect what we actually taste. When we sit down to enjoy a meal, it’s not simply a question of our taste buds detecting four basic flavors. It’s all our senses that enable us to enjoy our food, not just our taste buds.

Children Know Best

Some very interesting research studies of young, preschool age children have tried to determine just how much our taste buds can be trusted. Children in these studies were selected because of their known, pre-existing vitamin deficiencies. For example, one study looked at children who were known to be low in vitamin D. These children were given a choice of several foods, but only one of the foods was high in vitamin D. For example, given a choice of orange juice (no vitamin D), soda pop (no vitamin D), and cod liver oil (high vitamin D), most of the kids actually chose cod liver oil! In other words, they seemed to be able to trust their taste buds. Many other studies, however, have repeatedly shown that even at a very early age, children tend to prefer the foods that their parents or brothers and sisters eat, and that the opinions of their family influence the way food tastes to them.

In addition, by the time we get to be adults, we’ve seen thousands of food commercials on television; we’ve accepted responsibilities that can make our week highly stressful; and we’ve had years and years of eating without trying to foster an awareness of our body’s reactions to food and what it needs.

What Adults Should Do

How can we learn, as adults, to trust our taste buds? This task requires us to get back in touch with food. We have to give our taste buds a rest from all of the artificial flavors and artificial textures that are characteristic of processed food. We can’t get back in touch with food unless we know what real food actually tastes like! The recipes in this book focus exclusively on real food. They are not only free from artificial flavors of any kind, but they are also created exclusively from whole, nutrient-rich foods. These foods will get you back in touch with real food and its taste. Careful handling and preparation of all foods is also emphasized in this book. The taste of real foods can be destroyed if the foods are not handled and prepared well. Getting back in touch with food means visiting the produce section of the grocery store more often and spending more time in our own kitchens.

Practical Tips

If you’ve had a hectic, stressful day where you didn’t even get to sit down to lunch, and you stop at the gas station on the way home to get gas and see a bar of chocolate on the way out, you’re in a very poor situation to trust your taste buds. In this kind of situation, your taste buds are going to tell you that a bar of chocolate is exactly what you need. But it isn’t! What we all need is to respect ourselves and take the half hour lunch needed during our day to nourish our bodies with real food. But our taste buds can’t tell us that.

At the other end of the spectrum, if we’ve made most of our day’s food selections form the World’s Healthiest Foods, and we have taken time during the day to nourish ourselves with these foods, the opinion of our taste buds becomes much more reliable.

Which sounds better? Salmon with Ginger Mint Salsa or Healthy Sautéed Cabbage? Under this different set of circumstances, if it’s the salmon that tempts our taste buds, perhaps our cells are more in need of omega-3 fatty acids found in fresh salmon. If the Healthy Sautéed Cabbage sounds better, perhaps our taste buds are calling out for the sulfur compounds in the cabbage and garlic. The World’s Healthiest Foods give us a starting point for trusting our taste buds. We have to do the rest by getting back in touch with these foods on a day-to-day basis.

summer squash

Image

highlights

Image

Image

Image

Squash has been consumed for over 10,000 years, but it was not until it was cultivated throughout the Americas that this once bitter vegetable, with very little flesh, developed into the sweet-flavored variety we enjoy today. Summer Squash was historically distinguished from winter squash because it was available only during the summer months. While it is now available in markets throughout the year, Summer Squash remains a popular summer vegetable and an easy-to-grow favorite in summer vegetable gardens. Unlike winter squash, Summer Squash has thin edible skin, soft seeds and a high water content. Proper preparation is the key to bringing out the best flavor from Summer Squash and maximizing its nutritional benefits. That is why I want to share with you the secret of the “Healthiest Way of Cooking” Summer Squash al denté. By preparing Summer Squash al denté, you will have the best tasting, most nutritious Summer Squash in just 3 minutes!

why summer squash should be part of your healthiest way of eating

Summer Squash is an excellent source of manganese, which helps facilitate protein and carbohydrate metabolism and activate enzymes that are responsible for the utilization of important nutrients such as biotin, thiamin and choline. Its vitamin C functions as a powerful antioxidant that has great benefits for heart health.

Summer Squash is also a notable source of the phytonutrients lutein and zeaxanthin, a pair of carotenoids that act as powerful antioxidants. It is an ideal food to add to your “Healthiest Way of Eating,” especially if you are interested in losing weight or maintaining your optimal weight, because it is not only high in nutrients, but also quite low in calories: one cup of Summer Squash contains only 36 calories. (For more on the Health Benefits of Summer Squashand a complete analysis of its content of over 60 nutrients, see page 188.)

varieties of summer squash

The Summer Squash (Cucurbita pepo) we are familiar with today developed from wild squash that grew in an area between Guatemala and Mexico. Summer Squash belongs to the Cucurbitaceae family and is related to both the melon and the cucumber. There are many varieties of Summer Squash that differ in shape, color, size and flavor; however, they do have one thing in common—you can enjoy the flesh, seeds and skin of all of them, so you don’t have to peel them. Some even have edible flowers. The more popular varieties of Summer Squash include:

ZUCCHINI

Probably the best-known variety of Summer Squash, it is long and narrow. It resembles a cucumber in size and shape with smooth, thin skin that is green and may be striped or speckled. Its tender flesh is creamy white in color and features numerous seeds, and its edible flowers (usually called Squash blossoms) are often used in French and Italian cooking. It is the variety featured in the photographs in this chapter.

CROOKNECK AND STRAIGHTNECK SQUASH

Both of these varieties usually have creamy white flesh and yellow skin, although green-skinned varieties are sometimes available. Crookneck Squash is straight with a swan-like neck. It was crossbred to produce its straight neck cousin.

PATTYPAN SQUASH

This small saucer-shaped Squash features pale green or golden yellow skin and cream-colored flesh that is denser and slightly sweeter than Zucchini. It is best to select ones that are no larger than 4 inches in diameter.

the peak season

Although Summer Squash is now widely cultivated and available throughout the year, its peak season runs from May through July. These are the months when its concentration of nutrients and flavor are highest, and its cost is at its lowest.

biochemical considerations

Summer Squash is a concentrated source of oxalates, which might be of concern to certain individuals. (For more on Oxalates, see page 725.)

4 steps for the best tasting and most nutritious summer squash

Turning Summer Squash into a flavorful dish with the most nutrients is simple if you just follow my 4 easy steps:

1. The Best Way to Select

2. The Best Way to Store

3. The Best Way to Prepare

4. The Healthiest Way of Cooking

1. the best way to select summer squash

You can select the best tasting Summer Squash by looking for ones that are heavy for their size, firm and have shiny, unblemished rinds. Small Zucchini that are less than 6 inches long have fewer seeds and a sweeter taste. By selecting the best tasting Summer Squash, you will also be enjoying Summer Squash with the highest nutritional value. As with all of vegetables, I recommend selecting organically grown varieties whenever possible. (For more on Organic Foods, see page 113.)

Avoid large, overly mature or small, immature Summer Squash. Overly mature Summer Squash has a hard outer rind with large seeds and stringy flesh. Overly small or immature Summer Squash tends to be inferior in taste.

2. the best way to store summer squash

Summer Squash is a delicate vegetable that stores well but will become soft, lose its flavor and up to 30% of some of its vitamins if not stored properly.

Summer Squash continues to respire even after it has been harvested; its respiration rate at room temperature (68°F/20°C) is 164 mg/kg/hr. Slowing down the respiration rate with proper storage is the key to extending its flavor and nutritional benefits. (For a Comparison of Respiration Rates for different vegetables, see page 91.)

Summer Squash Will Remain Fresh for Up to 10 Days When Properly Stored

1. Store Summer Squash in the refrigerator. The colder temperature will slow the respiration rate, helping to preserve its nutrients and keeping Summer Squash fresh for a longer period of time.

2. Place Summer Squash in a plastic storage bag before refrigerating. I have found that it is best to wrap the bag tightly around the Summer Squash, squeezing out as much of the air from the bag as possible.

3. Do not wash Summer Squash before refrigeration because exposure to water will encourage Summer Squash to spoil.

3. the best way to prepare summer squash

Whether you are going to enjoy Summer Squash raw or cooked, I want to share with you the best way to prepare Summer Squash. Properly cleaning and cutting Summer Squash helps to ensure that it will have the best flavor and retain the greatest number of nutrients.

Cleaning Summer Squash

Rinse Summer Squash under cold running water before cutting. It is best not to peel Summer Squash because the skin contains powerful carotenoid antioxidants, including lutein, which have many health-promoting benefits. Purchasing organically grown Summer Squash allows you to enjoy the skin without concern over pesticide residues. To preserve nutrients, do not soak Summer Squash or its water-soluble nutrients will leach into the water. (For more on Washing Vegetables, see page 92.)

Cutting Summer Squash

Cutting Summer Squash into slices of equal thickness will help them to cook more evenly. Slicing them thin will help them to cook more quickly. For al denté Summer Squash, cut into 1/4-inch slices.

Here is a question I received from a reader of the whfoods.org website about Summer Squash:

Q We have a lot of Zucchini left over from our summer garden and wondered whether we could freeze it?

A Because of its high water content, raw Zucchini does not freeze well. One idea for preserving your extra Zucchini would be to prepare Zucchini-containing recipes (such as ratatouille) and freeze them.

An Easy Way to Prepare Summer Squash, Step-By-Step

DICED SUMMER SQUASH

Image

1 Slice Summer Squash lengthwise 1/4-inch thick. 2 Stack slices and cut lengthwise into 1/4-inch thick slices. 3 Cut across slices at 1/4-inch intervals for 1/4-inch cubes.

4. the healthiest way of cooking summer squash

Since research has shown that important nutrients can be lost or destroyed by the way a food is cooked, the “Healthiest Way of Cooking” Summer Squash is focused on bringing out its best flavor while maximizing its vitamins, minerals and powerful antioxidants.

Healthiest Way of Cooking Summer Squash: “Healthy Sautéing” for just 3 Minutes

In my search to find the healthiest way to cook Summer Squash, I tested every possible cooking method and discovered that “Healthy Sautéing” all varieties of Summer Squash (Zucchini, Crookneck, Straightneck and Pattypan) for 3 minutes delivered the best result. “Healthy Sautéing” provides the moisture necessary to make Summer Squash tender, bring out its best flavor and brightest color and maximize its nutritional profile. The Step-by-Step Recipe will show you how easy it is to “Healthy Sauté” Summer Squash, for a vegetable with a delightful al denté texture. Remember that testing Summer Squash with a fork is not an effective way to determine whether it is done.

How to Avoid Overcooking Summer Squash: Cook it Al Denté

One of the primary reasons that cooked Summer Squash loses its flavor is because it is overcooked. For the best flavor, I recommend cooking Summer Squash al denté. Summer Squash cooked al denté is tender and cooked just long enough to soften its cellulose and hemicellulose fiber; this makes it easier to digest and allows its health-promoting nutrients to become more readily available for absorption.

It is important not to overcook Summer Squash; if it is cooked for as little as a couple of minutes longer than al denté, it will begin to lose not only its texture and flavor, but also its nutrients. Overcooking Summer Squash will significantly decrease its nutritional value: as much as 50% of some nutrients can be lost. (For more on Al Denté, see page 92.)

Cooking Methods Not Recommended for Summer Squash

BOILING, STEAMING OR COOKING WITH OIL

Boiling and steaming Summer Squash results in excessive water absorption and the loss of much of its flavor along with many of its nutrients, including minerals, water-soluble vitamins (such as C and the B-complex vitamins) and health-promoting phytonutrients. I also don’t recommend cooking Summer Squash in oil because high temperature heat can damage delicate oils and potentially create free radicals.

Serving Ideas from Mediterranean Countries:

Traveling through the Mediterranean region, I found that Summer Squash was prepared in many different ways:

Summer Squash is very popular both raw and cooked; stuffed Summer Squash is a favorite way of serving this vegetable.

In Italy, Summer Squash is stuffed with grated cheese, tuna and tomato or with mushrooms and Parmesan cheese.

In Greece, Summer Squash is stuffed with a mixture of garlic, raisins, mint and dill.

In Turkey, Summer Squash is stuffed with a mixture of rice, raisins, mint and dill.

Image how to enjoy fresh summer squash without cooking

Summer Squash makes great crudités served with your favorite dip. Toss grated raw Summer Squash in salads for a fresh taste and texture.

Cool Zucchini Salad: Grate 2 medium Zucchini and 2 medium carrots. Toss with 1 tsp each chopped fresh mint and oregano, sea salt and pepper to taste and 3 TBS extra virgin olive oil for a delicious side dish. For a creamy dressing, 1 cup low-fat plain yogurt may be added.

Zucchini Boat: Use Zucchini as a boat for fillings such as tuna or cottage cheese. Remove the stem, cut the vegetable lengthwise and remove seeds with a spoon or knife. Add filling and sprinkle with your favorite herbal seasoning. Serve raw.

Marinated Zucchini: Slice 2 medium Zucchini in half lengthwise, then into 1/4-inch slices. In a bowl, whisk together 1/4 cup of extra virgin olive oil, 2 TBS balsamic vinegar, 1 tsp fresh chopped rosemary, 1/2 tsp crushed red pepper flakes and sea salt and pepper to taste. Let marinate for 1–3 hours.

health benefits of summer squash

Promotes Bone Health

When many people think of foods good for bone health, they think of dairy products and maybe nuts and seeds. Yet, vegetables, including Summer Squash, can be an important component of a diet aimed at building and maintaining healthy bones. The benefit of Summer Squash is that it supplies a wide array of many nutrients necessary to bone health, not just calcium. It is a very good source of magnesium and phosphorus, two minerals important for strengthening the bone matrix. It is also an excellent source of manganese and a very good source of copper, two trace minerals that are cofactors of enzymes necessary for bone metabolism.

Image

Image

Promotes Heart Health

Summer Squash is an excellent source of vitamin C, a powerful antioxidant that has great benefits for cardiovascular health. Not only does vitamin C protect LDL cholesterol from becoming oxidized (which is the way in which it can lead to atherosclerosis), but it improves the activity of nitric oxide, a chemical important for maintaining relaxed blood vessels. Summer Squash also contains vitamin A carotenoids that help to protect LDL from oxidation. It is a very good source of magnesium and potassium, two minerals that help to keep blood pressure balanced. And there’s more…while you are enjoying eating Summer Squash, your cardiovascular system will enjoy receiving its concentrations of dietary fiber, folate and vitamin B6, all necessary to keep it operating at its best.

Promotes Healthy Weight Control

Like most vegetables, Summer Squash is a great food for people interested in losing weight or maintaining a healthy weight. One cup of this delicious vegetable contains only 36 calories, yet it is filled with nutrients, providing over 10% of the daily value for 5 nutrients—manganese, vitamin C, vitamin A, magnesium and dietary fiber.

Additional Health-Promoting Benefits of Summer Squash

Summer Squash is also a concentrated source of other nutrients providing additional health-promoting benefits. These nutrients include anti-inflammatory omega-3 fatty acids; energy-producing vitamin B1, vitamin B2, iron and niacin; immune-supporting zinc; muscle-building protein; and sleep-promoting tryptophan. Since Summer Squash contains only 36 calories per one cup serving, it is an ideal food for healthy weight control.

STEP-BY-STEP RECIPE

The Healthiest Way of Cooking Summer Squash

3-Minute “Healthy Sautéed” Summer Squash

For delicately flavored Summer Squash, try “Healthy Sautéing” to retain its crisp texture and maximum amount of nutrients. The easy Mediterranean Dressing adds extra flavor.

1 lb of medium Summer Squash

3 TBS low-sodium chicken or vegetable broth

Mediterranean Dressing:

3 TBS extra virgin olive oil

2 tsp lemon juice

2 medium cloves garlic

Sea salt and pepper to taste

1. Chop garlic and let it sit for at least 5 minutes. (Why?, see page 261.)

2. Heat broth over medium heat in a stainless steel skillet.

3. While broth is heating, wash and cut Summer Squash in half lengthwise, then into 1/4-inch slices.

4. When broth begins to steam, add Summer Squash and cook for 3 minutes. “Healthy Sautéed” Summer Squash will be tender. If it becomes translucent, it is overcooked. (For information on Differences in Cooking Time, see page 94.)

Image

Mediterranean Summer Squash

5. Transfer to a bowl. For more flavor, toss Summer Squash with the remaining ingredients while it is still hot. (Mediterranean Dressing does not need to be made separately.) Research shows that carotenoids found in foods are best absorbed when consumed with oils.

OPTIONAL: To mellow the flavor of garlic, add garlic to Summer Squash for the last 2 minutes of sautéing.

SERVES 2

COOKING TIPS:

• To prevent overcooking Summer Squash, I highly recommend using a timer.

Flavor Tips: Try these 4 great serving suggestions with the recipe above. Image

1. Most Popular: Top with grated Parmesan cheese and minced fresh basil.

2. Top with a mixture of 8 kalamata olives, 1 chopped tomato, 1/2 cup red bell pepper and 1/4 cup red onion (both thinly sliced) and 1 tsp dried Italian herbs.

3. Basil, dill, oregano and rosemary complement the flavor of Summer Squash.

4. Mediterranean Summer Squash: Prepare the 3-Minute “Healthy Sautéed” Summer Squash recipe using yellow and green Summer Squash. Combine with “Healthy Sautéed” onions and red bell pepper. Make the Mediterranean Dressing using 4-5 TBS of olive oil, 3 cloves garlic, 4 tsp lemon juice and sea salt and pepper to taste. Toss the vegetables with dressing while they are still hot and sprinkle with chopped fresh basil or oregano (pictured above).

Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Summer Squash, and I will share them with others through our website at www.whfoods.org.

bell peppers

Image

highlights

Image

Image

Image

Like many other foods native to South America, Bell Peppers were introduced to the rest of the world by Spanish and Portuguese explorers. Bell Peppers are easy to cultivate, versatile and add a beautiful range of colors to your table. They are the essential flavoring for Louisiana Creole dishes, have become a staple in central Europe where they are dried for paprika and are a key ingredient in both Mexican and Portuguese cooking. I would to like to share with you how raw Bell Peppers make a wonderful, crunchy, colorful and healthy addition to green salads as well as how to enjoy cooked Bell Peppers. The key to enjoying the best flavor and maximizing the nutritional benefits of cooked Bell Peppers is proper preparation. That is why I want to share with you the secret of the “Healthiest Way of Cooking” Bell Peppers al denté. And it only takes 7 minutes!

why bell peppers should be part of your healthiest way of eating

The splash of color that Bell Peppers add to your meals is not only a feast for your eyes, but also for your health as well. Bell Peppers are a concentrated source of carotenoid phytonutrients that are responsible for their variation in color as well as providing powerful antioxidant protection against the oxidative damage to cells caused by free radicals. The lycopene and beta-cryptoxanthin found in red Bell Peppers are associated with promoting a healthy heart and lungs, while their lutein and zeaxanthin promote vision health. Bell Peppers are also rich in numerous other nutrients, including vitamin C. Bell Peppers are an ideal food to add to your “Healthiest Way of Eating” not only because they are high in nutrients, but also because they are low in calories: one cup of raw Red Bell Peppers contains only 25 calories. (For more on the Health Benefits of Bell Peppers and a complete analysis of their content of over 60 nutrients, see page 194.)

varieties of bell peppers

Bell Peppers (Capsicum annuum) are members of the nightshade family of vegetables along with potatoes, tomatoes and eggplants. Like chili peppers, Bell Peppers originated in South America where seeds of a wild variety are believed to date back to 5,000 BC The various colored Bell Peppers all come from the same plant, but differ in their level of maturity:

GREEN PEPPERS

Green Bell Peppers are harvested before they are fully ripe, one reason they are less expensive than other varieties. Green Bell Peppers will continue to first turn yellow and then red if they are left on the plant to mature. They have a slightly bitter flavor and will never have the sweet taste of their red, yellow and orange counterparts.

ORANGE AND YELLOW PEPPERS

More mature than Green Bell Peppers, Orange and Yellow Peppers have a fruity taste but are not as commonly found in local markets as Green and Red Bell Peppers. Yellow ones are rich in lutein and zeaxanthin carotenoids while orange ones are rich in alpha- and gamma-carotene

RED PEPPERS

These are more mature than Green, Orange or Yellow Bell Peppers. They are rich in carotenoid phytonutrients and contain almost 11 times more betacarotene than green Bell Peppers as well as one and a half times more vitamin C. Red Bell Peppers have a sweet, almost fruity taste. Pimento and paprika are both prepared from Red Bell Peppers.

the peak season

Although Bell Peppers are available throughout the year, their peak season runs through the summer months. These are the months when their concentration of nutrients and flavor are highest, and their cost is at their lowest.

biochemical considerations

Bell Peppers are a concentrated source of oxalates and a member of the nightshade family of vegetables, which might be of concern to certain individuals. Conventionally grown Bell Peppers often have a wax coating to help protect their surface and increase their shelf life. Bell Peppers are also among the 12 foods on which pesticide residues have been most frequently found. (For more on: Oxalates, see page 725; Nightshades, see page 723; Wax Coatings, see page 732; and Pesticide Residues, see page 726.)

4 steps for the best tasting and most nutritious bell peppers

Turning Bell Peppers into a flavorful dish with the most nutrients is simple if you just follow my 4 easy steps:

1. The Best Way to Select

2. The Best Way to Store

3. The Best Way to Prepare

4. The Healthiest Way of Cooking

Image

1. the best way to select bell peppers

You can select the best tasting Bell Peppers by looking for ones that have deep, vivid colors and taut skin. The stems should be green and fresh looking. I have found that the best Bell Peppers are heavy for their size and firm. By selecting the best tasting Bell Peppers, you will also be getting Bell Peppers with the highest nutritional value. As with all vegetables, I recommend selecting organically grown Bell Peppers whenever possible. You can enjoy the nutrient-rich skin of organically grown varieties without concern about consuming the wax coatings that are often used on conventionally grown Bell Peppers to reduce moisture loss and increase shelf life. (For more on Organic Foods, see page 113.)

Avoid Bell Peppers that have signs of decay, including injuries to the skin or water-soaked areas. Be sure they are free of soft spots, wrinkles, blemishes and darkened areas.

It is good to consider the shape when you are purchasing Bell Peppers, even though it does not generally affect the quality. Oddly shaped peppers may not be suitable for certain recipe preparations or may result in excessive waste.

2. the best way to store bell peppers

Bell Peppers will start to become soft and bitter if not stored properly. Since they can lose their flavor and up to 30% of some of their vitamins, make sure to store them properly.

Bell Peppers continue to respire even after they have been harvested. Slowing down the respiration rate with proper storage is the key to extending their flavor and nutritional benefits. (For a Comparison of Respiration Rates for different vegetables, see page 91.)

Bell Peppers Will Remain Fresh for Up to 7 Days When Properly Stored

1. Store Bell Peppers in the refrigerator. The colder temperature will slow the respiration rate, helping to preserve their nutrients and keeping Bell Peppers fresh for a longer period of time.

2. Place Bell Peppers in a plastic storage bag before refrigerating. I have found that it is best to wrap the bag tightly around the Bell Peppers, squeezing out as much of the air from the bag as possible.

3. Do not wash Bell Peppers before refrigeration because exposure to water will encourage Bell Peppers to spoil.

How to Store Cut Bell Peppers

Store cut Bell Peppers in a container with a well-sealed lid or wrapped tightly in a plastic bag and refrigerate. Since the vitamin C content degrades quickly once the Bell Peppers have been cut, it is best to use the remainder within a day or two.

3. the best way to prepare bell peppers

Whether you are going to enjoy Bell Peppers raw or cooked, I want to share with you the best way to prepare them. Properly cleaning and cutting Bell Peppers helps to ensure that the Bell Peppers you serve will have the best flavor and retain the greatest number of nutrients.

Cleaning Bell Peppers

It is best to rinse Bell Peppers under cold running water before cutting. To preserve nutrients, do not soak Bell Peppers or their water-soluble nutrients will leach into the water. (For more on Washing Vegetables, see page 92.)

Cutting Bell Peppers

Cutting Bell Peppers into equal size pieces will help them to cook more evenly. Cutting them into smaller pieces will make them cook more quickly. I recommend slicing Bell Peppers into 1/4-inch strips or dicing them into 1/4-inch squares to cook them al denté.

You don’t need to remove the stem and seeds before you cut Bell Peppers. Just stand the Bell Pepper on a cutting board, and carefully cut it on all four sides. You’ll end up with four pieces that, once you cut away the rib on the inside of each, can be cut into the size and shape of your choice. The stem and seed cavity can be discarded. For more details, see the Step-by-Step below.

An Easy Way to Prepare Bell Peppers, Step-by-Step

DICING BELL PEPPERS

Image

1 Cut pepper lengthwise on all four sides, so you end up with four pieces, then cut the rib out of the inside of each piece. 2 Cut the pieces into thin 1/4-inch strips. 3 Cut across the strips every 1/4-inch to end up with small 1/4-inch squares. You can use this same process for any size pieces.

4. the healthiest way of cooking bell peppers

Since research has shown that important nutrients can be lost or destroyed by the way a food is cooked, the “Healthiest Way of Cooking” Bell Peppers is focused on bringing out their best flavor while maximizing their vitamins, minerals and powerful antioxidants.

The Healthiest Way of Cooking Bell Peppers: “Healthy Sautéing” for just 7 Minutes

In my search to find the healthiest way to cook Bell Peppers, I tested every possible cooking method and discovered that “Healthy Sautéing” Bell Peppers for just 7 minutes delivered the best result. “Healthy Sautéing” concentrates their sweet flavor and retains the greatest number of nutrients. The Step-by-Step Recipe will show you how easy it is to “Healthy Sauté” Bell Peppers. (For more on “Healthy Sauté,” see page 57.)

Easy Roasting

For rich flavor I recommend roasting Bell Peppers. It makes the flesh become very tender. The heat makes the skin darker and causes it to dry out, which enables you to easily remove it after it is finished roasting. To roast, preheat the oven to 500°F (260°C) and place whole Bell Peppers in a roasting dish and roast for 30 to 40 minutes or until they collapse. When they are finished cooking, peel away skin and remove the seeds.

Broiling That Takes Only 15 Minutes

Quartered Red Bell Peppers can be broiled without turning or using any oil. Place Bell Peppers about 4 inches from the heat source. You want the skin to be somewhat darkened, but not burnt, and you don’t want the flesh to become overcooked. Broil for about 15 minutes, but keep an eye on them to make sure they are not cooking too much. After broiling, place the Bell Peppers in a bowl covered with plastic wrap (making sure the plastic does not touch the peppers) for about 15 minutes. This allows them to steam and the skins to slip away easily. Dress with extra virgin olive oil, garlic, lemon juice, and sea salt and pepper to taste.

How to Avoid Overcooking Bell Peppers: Cook Them Al Denté

One of the primary reasons people do not enjoy cooked Bell Peppers is because they are often overcooked. For the best flavor, I recommend cooking Bell Peppers until they are tender. Tender Bell Peppers have been cooked just long enough to soften their cellulose and hemicellulose fiber; this makes them easier to digest and allows their health-promoting nutrients to become more readily available for absorption.

It is important not to overcook Bell Peppers. Bell Peppers cooked for as little as a couple of minutes longer than the recommended cooking time will begin to lose not only their texture and flavor but also their nutrients. Overcooking Bell Peppers will significantly decrease their nutritional value: as much as 50% of some nutrients can be lost.

Cooking Methods Not Recommended for Bell Peppers

BOILING, STEAMING OR COOKING WITH OIL

I do not recommend boiling or steaming Bell Peppers because these methods increase their water absorption causing them to become soggy and lose much of their flavor along with many of their nutrients including minerals, water-soluble vitamins (such as C and the B-complex vitamins) and health-promoting phytonutrients. I also don’t recommend cooking Bell Peppers in oil because high temperature heat can damage delicate oils and potentially create harmful free radicals.

Image how to enjoy fresh bell peppers without cooking

Bell Peppers make a wonderful addition to salads; red, orange and yellow varieties are easier to digest than green and are therefore best to use when eating raw Bell Peppers.

Serve Red Bell Peppers as crudités. Dip into a mixture of extra virgin olive, sea salt and pepper.

Red Pepper Vinaigrette: In a blender, combine a seeded sweet Red Bell Pepper, 2 TBS lemon juice, 1/2 cup extra virgin olive oil, 3 cloves garlic, a pinch of cayenne, 1/2 tsp sea salt and 1/3 cup water. Blend for 1 minute. Add more water as needed to keep the blender vortex going so that the dressing becomes creamy. Serve on your favorite green salad.

health benefits of bell peppers

Promote Vision Health

Bell Peppers may have a protective effect against cataracts, possibly due to their vitamin C and betacarotene content. When researchers compared the diets of those with and without cataracts, they found that eating certain vegetables, including Bell Peppers, significantly reduced the risk of needing cataract surgery. Red Bell Peppers also contain the carotenoid phytonutrients lutein and zeaxanthin, which have been found to protect against macular degeneration, the main cause of blindness in the elderly.

Image

Image

Promote Heart Health

Bell Peppers are an excellent source of vitamin B6 and a very good source of folate. These two nutrients are essential for reducing high levels of homocysteine, a compound that can cause damage to blood vessels and is associated with a greatly increased risk of heart attack and stroke. Bell Peppers are also a very good source of dietary fiber, which can help lower high cholesterol levels, another risk factor for heart attack and stroke. Additionally, Red Bell Peppers are one of the few foods that are a concentrated source of lycopene. This carotenoid phytonutrient is believed to play a role in the prevention of heart disease through its ability to inhibit free-radical damage to LDL cholesterol, which, if allowed to progress, can lead to atherosclerosis. Bell Peppers are also a good source of potassium, a mineral important for maintaining normal blood pressure.

Promote Optimal Health

Bell Peppers are rich sources of some of the best health-promoting nutrients available, including those with powerful antioxidant activity. Bell Peppers are excellent sources of vitamin C, good sources of vitamin E and the red varieties have the added benefit of supplying large quantities of carotenoids. Both vitamin C and betacarotene are powerful antioxidants that work together to effectively neutralize free radicals, which can travel through the body causing damage to cells. Over time, this damage can manifest in a variety of diseases including cardiovascular disease, asthma, arthritis and cancer.

Two other nutrients found specifically in Red Bell Peppers—the carotenoids lycopene and beta-cryptoxanthin—may also help to promote optimal cellular health. Recent studies suggest that individuals whose diets are low in lycopene-rich foods are at greater risk for developing cancer of the prostate, cervix, bladder and pancreas. Red Bell Peppers’ beta-cryptoxanthin is suggested to offer protection against the development of lung cancer.

Additional Health-Promoting Benefits of Bell Peppers

Bell Peppers are a concentrated source of many other nutrients providing additional health benefits. These nutrients include bone-building vitamin K, energy-producing vitamin B1 and vitamin B2, free radical scavenging manganese and copper, and sulfite-detoxifying molybdenum. Since Bell Peppers contain only 25 calories per one cup serving, they are an ideal food for healthy weight control.

STEP-BY-STEP RECIPE

The Healthiest Way of Cooking Bell Peppers

7-Minute “Healthy Sautéed” Bell Peppers

“Healthy Sauté” is a great way to bring out the delicate, sweet flavor of Red Bell Pepper while maximizing the number of nutrients. The easy-to-prepare Mediterranean Dressing adds even more flavor and nutrition.

1 lb Red Bell Peppers (3–4 medium peppers)

3 TBS + 2 TBS low-sodium chicken or vegetable broth

Mediterranean Dressing:

3 TBS extra virgin olive oil

2 tsp lemon juice

2 medium garlic cloves

Sea salt and pepper to taste

1. Chop garlic and let it sit for at least 5 minutes. (Why?, see page 261.)

2. Heat 3 TBS of broth over medium heat in a stainless steel skillet.

3. While broth is heating, slice Red Bell Peppers 1/4-inch thick. (Don’t use Green Bell Peppers since they become bitter when cooked.)

4. When broth begins to steam, add Red Bell Peppers and cover.

5. After 3 minutes, stir and add 2 TBS broth, then cook uncovered on low heat for another 4 minutes. If the pan starts to scorch, add a little more liquid. (For information on Differences in Cooking Time, see page 94.)

Image

“Healthy Sautéed” Bell Peppers

6. Transfer to a bowl. For more flavor, toss Bell Peppers with the remaining ingredients while they are still hot. (Mediterranean Dressing does not need to be made separately.) Research shows that carotenoids found in foods are best absorbed when consumed with oils.

OPTIONAL: To mellow the flavor of garlic, add garlic to Bell Peppers for the last 2 minutes of sautéing. You may need to add a little more liquid to keep garlic from sticking to pan.

SERVES 2

COOKING TIP:

• To prevent overcooking Bell Peppers, I highly recommend using a timer.

Flavor Tips: Try these 5 great serving suggestions with the recipe above. Image

1. Most Popular: Top 7-Minute “Healthy Sautéed” Bell Peppers with fresh basil and crumbled goat or feta cheese. Sprinkle with a few drops of balsamic vinegar.

2. Top chicken, fish or meat with “Healthy Sautéed” Bell Peppers.

3. “Healthy Sauté” Bell Peppers with onions.

4. Goat and feta cheese complement the flavor of Bell Peppers.

5. Healthy Fajita: Add sliced onions to your 7-Minute “Healthy Sautéed” Bell Pepper recipe. During the last minute of cooking, add strips of cooked chicken or tofu, 1 tsp chili powder, 1 tsp cumin and sea salt to taste. Heat thoroughly. Add Mediterranean Dressing, using lime juice instead of lemon juice, immediately after removing the vegetables from the heat. Wrap in a whole wheat tortilla with fresh chopped cilantro.

Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Bell Peppers, and I will share them with others through our website at www.whfoods.org.

cauliflower

Image

highlights

Image

Image

Image

Originating in the Mediterranean region of Europe, Cauliflower is a versatile vegetable that can be eaten raw in a salad or as a snack, cooked as a side dish, or combined with other foods in a variety of different recipes. Ribbed, coarse green leaves protect the Cauliflower head from sunlight, preventing the production of the chlorophyll that makes vegetables green. Although Cauliflower may lack the bright green color of broccoli and its other cruciferous cousins, it is far from lacking in nutritional value or flavor. Proper preparation of Cauliflower is the key to bringing out its best flavor and maximizing its nutritional benefits. That is why I want to share with you the secret of the “Healthiest Way of Cooking” Cauliflower al denté. In just 5 minutes, you will be able to transform Cauliflower into a flavorful vegetable while maximizing its nutritional value.

why cauliflower should be part of your healthiest way of eating

Scientific studies now show that cruciferous vegetables, like Cauliflower, are included among the vegetables that contain the largest concentrations of health-promoting sulfur compounds, such as sulforaphane and isothiocyanates (see page 153), which increase the liver’s ability to produce enzymes that neutralize potentially toxic substances. Cauliflower is also rich in vitamin C; one cup contains almost as much as a medium orange. Cauliflower is an ideal food to add to your “Healthiest Way of Eating” not only because it is high in nutrients, but also because it is low in calories and good for weight control: one cup of cooked Cauliflower contains only 29 calories. (For more on the Health Benefits of Cauliflower and a complete analysis of its content of over 60 nutrients, see page 200.)

varieties of cauliflower

Cauliflower (Brassica oleracea var. botcytis) is a member of the cruciferous family of vegetables, which also includes broccoli, kale, collard greens, cabbage, mustard greens and Brussels sprouts. Its ancestry can be traced back to the wild cabbage, which looked more like kale or collard greens than the Cauliflower we are familiar with today. Cauliflower comes in a few different varieties:

WHITE

This is the most widely available and most commonly used variety of Cauliflower. It is the one featured in the photographs in this chapter.

LIGHT GREEN, PURPLE OR ORANGE

These are newly developed varieties of Cauliflower that are becoming increasingly popular and easier to find in your local market.

BROCCOFLOWER

This recently developed variety is a cross between Cauliflower and its close relative, broccoli. Its curd (compact head) is green and less dense than White Cauliflower, and it has a milder taste and cooks more quickly.

the peak season

Cauliflower is available throughout the year, but its flavor is at its peak during the cold months when the frost helps to develop a sweeter flavor.

biochemical considerations

Cauliflower is a concentrated source of goitrogens and purines, which might be of concern to certain individuals. (For more on: Goitrogens, see page 721; and Purines, see page 727.)

4 steps for the best tasting and most nutritious cauliflower

Turning Cauliflower into a flavorful dish with the most nutrients is simple if you just follow my 4 easy steps:

1. The Best Way to Select

2. The Best Way to Store

3. The Best Way to Prepare

4. The Healthiest Way of Cooking

1. the best way to select cauliflower

You can select the best tasting Cauliflower by looking for heads that are clean, with creamy white, compact curds, and bud clusters that are not separated. I have found that heads that are surrounded by many thick green leaves are better protected and are usually fresher. Since size is not related to the quality of Cauliflower, choose one that best suits your needs. By selecting the best tasting Cauliflower, you will also enjoy Cauliflower with the highest nutritional value. As with all vegetables, I recommend selecting organically grown varieties whenever possible. (For more on Organic Foods, see page 113.)

Avoid Cauliflower heads that have brown spots, dull coloration or small flowers; these are indications that the Cauliflower is old and no longer fresh.

2. the best way to store cauliflower

Cauliflower is a sturdy vegetable that can keep well if stored properly. If not, it will become soft, lose its freshness and flavor and up to 30% of some of its vitamins.

Cauliflower continues to respire even after it has been harvested; its respiration rate at room temperature (68°F/20°C) is 79 mg/kg/hr. Slowing down the respiration rate with proper storage is the key to extending its flavor and nutritional benefits. (For Comparison of Respiration Rates for different vegetables, see page 91.)

Cauliflower Will Remain Fresh for Up to 7 Days When Properly Stored

1. Store Cauliflower in the refrigerator. The colder temperature will slow the respiration rate, helping to preserve its nutrients and keeping Cauliflower fresh for a longer period of time.

2 Place Cauliflower in a plastic storage bag before refrigerating. I have found that it is best to wrap the bag tightly around the Cauliflower, squeezing out as much of the air from the bag as possible.

3. Do not wash Cauliflower before refrigeration because exposure to water will encourage Cauliflower to spoil.

How to Store a Partial Head of Cauliflower

If you need to store a partial head of Cauliflower, place it in a container with a well-sealed lid, or a plastic bag, and refrigerate. Since the vitamin C content starts to quickly degrade once Cauliflower has been cut, you should use it within a couple of days.

3. the best way to prepare cauliflower

Whether you are going to enjoy Cauliflower raw or cooked, I want to share with you the best way to prepare Cauliflower. Properly cleaning and cutting Cauliflower helps ensure that the Cauliflower you serve will have the best flavor and retain the greatest number of nutrients.

Cleaning Cauliflower

Remove any brown discolored areas and rinse well under cold running water before cutting. To preserve nutrients, do not soak Cauliflower or its water-soluble nutrients will leach into the water. (For more on Washing Vegetables, see page 92.)

Cutting Cauliflower

Discard the outer leaves. Cutting Cauliflower florets into equal size pieces will help them to cook more evenly. The smaller you cut the Cauliflower florets, the more quickly they will cook, so I recommend cutting the florets into quarters. Cutting florets into quarters will also help maximize the formation of health-promoting compounds when you let them sit for a minimum of 5 minutes before cooking.

What to do with the Core

Discard the core of the Cauliflower because it is usually hard and inedible.

4. the healthiest way of cooking cauliflower

Since research has shown that important nutrients can be lost or destroyed by the way a food is cooked, the “Healthiest Way of Cooking” Cauliflower is focused on bringing out its best flavor while maximizing its vitamins, minerals and powerful antioxidants.

The Healthiest Way of Cooking Cauliflower: “Healthy Sautéing” for just 5 Minutes

In my search to find the healthiest way to cook Cauliflower, I tested every possible cooking method looking for the ways to bring out its best flavor and preserve the maximum amount of nutrients and discovered that “Healthy Sautéing” Cauliflower for just 5 minutes delivered the best result. “Healthy Sautéing” Cauliflower brings out its mild, sweet, creamy, almost nutty flavor and maximizes its nutritional profile. Cauliflower absorbs just enough moisture from the broth to make it creamy and tender. The Step-by-Step Recipe will show you how easy it is to “Healthy Sauté” Cauliflower.

How to Avoid Overcooking Cauliflower: Cook It Al Denté

One of the primary reasons people do not enjoy Cauliflower is because it is often overcooked. For the best flavor, I recommend that you cook Cauliflower al denté. Cauliflower cooked al denté is tender outside and slightly crisp inside. Plus, Cauliflower cooked al denté is cooked just long enough to soften its cellulose and hemicellulose fiber; this makes it easier to digest and allows its health-promoting nutrients to become more readily available for assimilation.

Although Cauliflower is a sturdy vegetable, it is very important not to overcook it. Cauliflower cooked for as little as a couple of minutes longer than al denté will begin to lose not only its texture and flavor but also its nutrients. Overcooking Cauliflower will significantly decrease its nutritional value: as much as 50% of some nutrients can be lost. (For more on Al Denté, see page 92.)

Image how to enjoy fresh cauliflower without cooking

Add minced Cauliflower to tossed salads.

For an appetizer, serve raw Cauliflower as crudités. Dip into extra virgin olive oil, sea salt and pepper. Sprinkle with Parmesan cheese.

Cauliflower goes well with creamy dips.

Marinated Cauliflower: Mince Cauliflower finely, and mix with 2 parts extra virgin olive oil, 1 part rice vinegar and 1 part tamari (soy sauce). Marinate 4–8 hours.

How to Prevent Strong Smells from Forming

Cutting Cauliflower florets into quarters and cooking them al denté is my secret for preventing the formation of smelly compounds often associated with cooking Cauliflower. When I cook my Cauliflower, it never develops a strong smell. After 5 minutes of cooking, the texture of Cauliflower, like all other cruciferous vegetables, begins to change, becoming increasingly soft and mushy. This is when it starts to release hydrogen sulfide, the cause of the “rotten egg smell,” which also affects its flavor. After 7 minutes of cooking, Cauliflower develops a more intense flavor, with the amount of strong smelling hydrogen sulfide doubling in quantity.

While it is important not to overcook Cauliflower, cooking for less than 5 minutes is also not recommended because it takes about 5 minutes to soften its fibers and help increase its digestibility.

Cooking Methods Not Recommended for Cauliflower

BOILING, STEAMING, BAKING OR COOKING WITH OIL

Boiling and steaming Cauliflower increases its water absorption, causing it to become soggy and lose much of its flavor along with many of its nutrients, including minerals, water-soluble vitamins (such as C and the B-complex vitamins) and health-promoting phytonutrients. I don’t recommend baking, broiling, grilling or roasting Cauliflower because these methods will cause it to dry up and shrivel. I also don’t recommend cooking Cauliflower in oil as high temperature heat can damage delicate oils and potentially create harmful free radicals.

Serving Ideas from Mediterranean Countries:

Traveling through the Mediterranean region, I found Cauliflower was prepared in many different ways:

In Italy, Cauliflower is served with anchovies, onions or Romano cheese.

In Greece, Cauliflower is served with grated Parmesan cheese.

HOW TO BRING OUT THE HIDDEN HEALTH BENEFITS OF CAULIFLOWER

The latest scientific studies show that cutting Cauliflower florets into small pieces, such as quarters, breaks down cell walls and enhances the activation of an enzyme called myrosinase that slowly converts some of the plant nutrients into their active forms, which have been shown to contain health-promoting properties. So, to get the most health benefits from Cauliflower, let it sit for a minimum of 5 minutes, optimally 10 minutes, after cutting, before eating or cooking.

Since ascorbic acid (vitamin C) increases myrosinase activity, you can sprinkle a little lemon juice on the Cauliflower before letting it sit in order to further enhance its beneficial phytonutrient concentration.

Heat will inactivate the effect of myrosinase, which is why it is important to allow the Cauliflower to sit for 5–10 minutes before cooking to give the enzyme ample opportunity to enhance the concentration of active phytonutrients in your Cauliflower. Cooking at low or medium heat for short periods of time should not destroy the active phytonutrients since once they are formed, they are fairly stable.

An Easy Way to Prepare Cauliflower, Step by Step

CAULIFLOWER FLORETS

Image

1 Remove the leaves from the Cauliflower. Cut around the underside of the head, removing most of the core. 2 Detach the florets where they join at the center. Separate the florets by cutting through the base to make smaller florets. 3 Cut Cauliflower florets in quarters and let sit for 5 minutes before eating or cooking.

health benefits of cauliflower

Promotes Optimal Health

Epidemiological studies have long suggested a connection between Brassica vegetables, like Cauliflower, and resistance to cancer. However, only in the past decade have we begun to understand how the Brassica vegetables exert their protective effects.

Image

Image

Cauliflower and other cruciferous vegetables, such as broccoli, cabbage and kale, contain compounds that may help prevent cancer. These compounds—including both glucosinolates and thiocyanates (such as sulforaphane)—appear to stop enzymes from activating cancer-causing agents in the body, and they increase the activity of liver enzymes that disable and eliminate carcinogens.

If potentially toxic molecules are not properly and rapidly detoxified in the liver, they can damage cell membranes and molecules, such as DNA within the cell nucleus. Such damage can start a chain reaction that may eventually lead to carcinogenesis—cell deregulation and uncontrolled growth.

Many enzymes found in Cauliflower also help with the detoxifying process. These enzymes include glutathione transferase, glucuronosyl transferase and quinone reductase. Plus, both animal and human studies show increased detoxification enzyme levels from diets providing high levels of the glucosinolates found in Cauliflower.

Promotes Heart Health

Cauliflower is a great food to add to your “Healthiest Way of Eating” if you are looking to support your heart. It is an excellent source of folic acid and a very good source of vitamin B6, two nutrients necessary for properly metabolizing homocysteine and therefore preventing levels of this dangerous compound from rising in the bloodstream; homocysteine can damage arterial walls and high blood levels are associated with increased risk of cardiovascular disease. Cauliflower can also make a great contribution to your daily dietary fiber goals since it is an excellent source of this important nutrient. Fiber has numerous benefits, including its ability to keep cholesterol levels in check. Cauliflower is also a very good source of the omega-3 essential fatty acid, alpha-linolenic acid, a nutrient that has been found to help reduce biomarkers of cardiovascular disease. Dietary intake of alpha-linolenic acid has also been associated with reduced risk of heart disease. Cauliflower is a low-calorie source of other heart-friendly nutrients as well, including vitamin C, potassium, magnesium and niacin.

Additional Health-Promoting Benefits of Cauliflower

Cauliflower is also a concentrated source of many other nutrients providing additional health-promoting benefits. These nutrients include energy-producing vitamin B1, vitamin B2, vitamin B5 and phosphorus; free-radical-scavenging manganese; muscle-building protein; and sleep-promoting tryptophan. Since steamed Cauliflower contains only 29 calories per one cup serving, it is an ideal food for healthy weight control.

STEP-BY-STEP RECIPE

The Healthiest Way of Cooking Cauliflower

5-Minute “Healthy Sautéed” Cauliflower

If you normally steam Cauliflower, I highly recommend trying the “Healthy Sauté” method. I think you will be wonderfully surprised by the extra flavor and nutrition you will enjoy when you “Healthy Sauté.”

1 lb Cauliflower

5 TBS low-sodium chicken or vegetable broth

Mediterranean Dressing:

3 TBS extra virgin olive oil

2 tsp lemon juice

2 medium cloves garlic

Sea salt and pepper to taste

1. Cut Cauliflower florets into quarters and let sit as directed under How to Bring out the Hidden Health Benefits of Cauliflower.

2. Press or chop garlic and let sit for at least 5 minutes. (Why?, see page 261.)

3. Heat 5 TBS broth in a stainless steel skillet on medium high.

4. When broth begins to steam, add Cauliflower and cover. For al denté Cauliflower, cook for no more than 5 minutes. (For more information on Differences in Cooking Tme, see page 94.)

Image

Curried Cauliflower

5. Transfer to a bowl. For more flavor, toss Cauliflower with the remaining ingredients while it is still hot. (Mediterranean Dressing does not need to be made separately.) Research shows that carotenoids found in foods are best absorbed when consumed with oils.

OPTIONAL: To mellow the flavor of garlic, add garlic to Cauliflower for the last 2 minutes of sautéing. You may need to add a little more liquid to keep garlic from sticking to pan.

SERVES 2

COOKING TIPS:

• To prevent overcooking Cauliflower, I highly recommend using a timer.

• Testing Cauliflower with a fork is not an effective way to determine whether it is done.

Flavor Tips: Try these 4 great serving suggestions with the recipe above. Image

1. Most Popular. Curried (Turmeric) Cauliflower. Nothing enhances the flavor of Cauliflower better than curry or turmeric. They give it a creamy, rich flavor. Sprinkle curry or turmeric (curry is usually spicier) over Cauliflower after it is added to the steaming broth. Top with cilantro (pictured above).

2. Savory Cauliflower: In a small bowl, whisk 1 TBS Dijon mustard and 2 TBS olive oil until well combined. Pour over cooked 5-Minute “Healthy Sautéed” Cauliflower, and garnish with 1 TBS capers or minced anchovies. Reduce the amount of olive oil if desired.

3. Mashed Cauliflower: Mash 5-Minute “Healthy Sautéed” Cauliflower with a potato masher or blend in a food processor until it attains the consistency of mashed potatoes. Sprinkle with finely sliced scallions or minced parsley and Parmesan cheese.

4. Creamy Cauliflower Soup: Combine 1 cup of the 5-Minute “Healthy Sautéed” Cauliflower recipe with 1 cup warm low-fat milk (or coconut milk) and 2 TBS grated Parmesan cheese in a blender until smooth. Place in a serving bowl and garnish with grated Parmesan cheese and minced parsley for a filling soup.

Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Cauliflower, and I will share them with others through our website at www.whfoods.org.

celery

Image

highlights

Image

Image

Image

Celery has a long and prestigious history of use, first as a medicine and later as a food. The initial mention of the medicinal properties of Celery leaves appeared in The Odyssey, the famous epic by the Greek poet, Homer, which dates back to the 9th century BC Celery’s use as a food began with the ancient Romans, who used it as a seasoning because of its distinct aromatic flavor. This tradition has been carried on to this day as we continue to enjoy Celery as a flavor enhancer in soups and stews. Today, raw Celery is also very popular. It adds crunch to a favorite salad and is great served as crudités with a favorite dip or as a convenient low-calorie snack for those watching their weight. When cooking Celery, it is important to prepare it properly to obtain the best flavor and maximize its nutritional value; that is why I want to share with you the “Healthiest Way of Cooking” Celery for a tasty 5-minute dish that will complement almost any meal.

why celery should be part of your healthiest way of eating

Today, science is discovering why Celery has long been considered such a health-promoting vegetable. Calorie for calorie, Celery provides a surprising number of nutrients. Its low-calorie count (19 calories per cup) combined with its high-fiber content, which helps provide a feeling of satiation, make Celery an excellent food for promoting weight control. Celery also contains antioxidant compounds known as coumarins, which support the immune system’s ability to eliminate potentially harmful cells, and pthalides, which may help reduce blood pressure. It also contains flavonoids, such as apigenin, luteolin and quercetin, which promote optimal health. (For more on the Health Benefits of Celery and a complete analysis of its content of over 60 nutrients, see page 206.)

varieties of celery

Celery (Apium graveolens) is thought to have its origins in the Mediterranean regions of northern Africa and southern Europe. It is also native to areas extending east to the Himalayas. Unlike the Celery we are familiar with today, the original wild Celery had fewer stalks and more leaves.

Celery is a biennial vegetable that belongs to the Umbelliferae family, which also includes fennel, parsley and dill. Celery grows to a height of 12 to 16 inches and is composed of leaf-topped stalks that are arranged in a conical shape and joined at a common base. The stalks have a crunchy texture and a delicate, but mildly salty, taste. The stalks in the center are called the heart and are the most tender portion of the Celery. Varieties of Celery include:

PASCAL CELERY

This is the well-known green variety found in most supermarkets and the one featured in the photographs in this chapter.

WHITE CELERY

In addition to green Celery, Europeans enjoy a variety that is white in color. Similar to white asparagus, white Celery is grown in an environment shaded from direct sunlight. This inhibits the production of the chlorophyll that would otherwise make it green.

CHINESE CELERY

Typically found in Asian markets, this variety looks like a cross between parsley and Celery and is very flavorful.

CELERIAC

This variety, also known as Celery root, is eaten raw or cooked and puréed.

the peak season

Although Celery from California and Florida is available year-round, locally grown Celery is harvested during the summer months. The months when Celery is in season are the months when its concentration of nutrients and flavor are highest, and its cost is at its lowest.

biochemical considerations

Celery is a concentrated source of oxalates, which might be of concern to certain individuals. It is one of the 12 foods on which pesticide residues have been most frequently found and is one of the foods most commonly associated with allergic reactions in individuals with latex allergies. (For more on Oxalates, see page 725; Pesticide Residues, see page 726; and Latex Food Allergies, see page 722.)

4 steps for the best tasting and most nutritious celery

Turning Celery into a flavorful dish with the most nutrients is simple if you just follow my 4 easy steps:

1. The Best Way to Select

2. The Best Way to Store

3. The Best Way to Prepare

4. The Healthiest Way of Cooking

1. the best way to select celery

You can select the best tasting Celery by looking for ones with stalks that are relatively tight, compact and do not splay out. The stalks should be crisp and look like they would snap easily when pulled apart; the leaves should be green in color. By selecting the best tasting Celery, you will also enjoy Celery with the highest nutritional value. As with all vegetables, I recommend selecting organically grown varieties whenever possible. (For more on Organic Foods, see page 113.)

Avoid Celery with stalks that have yellow or brown patches. Dry stalks become stringy. I have found Celery with seedstems are often more bitter in flavor (seedstems are a round stem in the place of the smaller tender stalks usually found in the center of the Celery). It is also good to separate the stalks and check for brown or black discoloration, which may indicate a condition caused by insects called “blackheart.” Avoid bruised or damaged Celery or Celery that has any evidence of rot.

Q Celery has a reputation among some persons as being a high-sodium vegetable, vegetable, so how much impact does it have on sodium intake and raising blood pressure?

A There are approximately 100 mg of sodium in a full cup of chopped celery—that’s about 2 stalk’s worth. The U.S. Food and Drug Administration’s Daily Value for sodium intake is 2,400 mg—the equivalent of about 24 cups, or 48 stalks of celery. Since two stalks of celery only provide about 4% of the sodium DV, most individuals would be able to include two or even more stalks of celery in a day’s diet while keeping their total sodium intake below the DV by sticking with other low-sodium foods. The phthalides in celery have actually been found to have blood pressure lowering effects in test animals, however the exact amount of celery needed to achieve these effects cannot be determined until clinical trials are conducted on humans using the food instead of celery extracts.

2. the best way to store celery

Celery is a sturdy vegetable, but it will become yellow and lose its crispness if not stored properly. Be sure to store Celery properly as it can quickly lose up to 30% of some of its vitamins as well as much of its flavor.

Celery continues to respire even after it has been harvested; its respiration rate at room temperature (68°F/20°C) is 71 mg/kg/hr. Slowing down the respiration rate with proper storage is the key to extending its flavor and nutritional benefits. (For a Comparison of Respiration Rates for different vegetables, see page 91.)

Celery Will Remain Fresh for Up to 2 Weeks When Properly Stored

1. Store Celery in the refrigerator. The colder temperature will slow the respiration rate, helping to preserve vitamins and keeping Celery fresh for a longer period of time.

2. Place Celery in a plastic storage bag before refrigerating. I have found that it is best to wrap the bag tightly around the Celery, squeezing out as much of the air from the bag as possible.

3. Do not wash Celery before refrigeration because exposure to water will encourage Celery to spoil.

3. the best way to prepare celery

Whether you are going to enjoy Celery raw or cooked, I want to share with you the best way to prepare Celery. Properly cleaning and cutting Celery helps to ensure that the Celery you serve will have the best flavor and retain the greatest number of nutrients.

Cleaning Celery

To clean Celery, cut off the base and leaves, and wash the stalks under cold running water. To preserve nutrients, do not soak Celery or the water-soluble nutrients will leach into the water. (For more on Washing Vegetables, see page 92.)

How to Remove Celery’s Strings

Remove any strings in Celery before eating. Pull the strings down along the length of the stalk. You can use a knife or vegetable peeler to peel and remove strings from the outer surface of Celery. Young Celery is not as stringy as old Celery.

Cutting Celery

Cut off bottom 1-inch portion of the Celery stalks and discard. Cut off tips and leaves; tips are bitter and usually dry. Diagonally cut Celery into 1-inch pieces.

4. the healthiest way of cooking celery

Since research has shown that important nutrients can be lost or destroyed by the way a food is cooked, the “Healthiest Way of Cooking” Celery is focused on bringing out its best flavor while maximizing its vitamins, minerals and powerful antioxidants.

The Healthiest Way of Cooking Celery: “Healthy Sautéing” for just 5 Minutes

In my search to find the healthiest way to cook Celery, I tested every possible cooking method looking for the ways to bring out its best flavor and preserve the maximum amount of nutrients and discovered that “Healthy Sautéeing” Celery for just 5 minutes delivered the best results. “Healthy Sautéed” Celery has a mild flavor and retains the maximum number of nutrients. The Step-by-Step Recipe will show you how easy it is to “Healthy Sauté” Celery.

How to Avoid Overcooking Celery: Cook it Al Denté

One of the primary reasons people do not enjoy cooked Celery is because it is often overcooked. For the best flavor, I recommend that you cook Celery al denté. Celery cooked al denté is tender and is cooked just long enough to soften its cellulose and hemicellulose fiber; this makes it easier to digest and allows its health-promoting nutrients to become more readily available for absorption.

Although Celery is a hearty vegetable, it is very important not to overcook it. Celery cooked for as little as a couple of minutes longer than al denté will begin to lose not only its texture and flavor but also its nutrients. Overcooking Celery will significantly decrease its nutritional value: as much as 50% of some nutrients can be lost. (For more on Al Denté, see page 92.)

Celery in Soups and Stews

Celery is also a popular flavor enhancer in soups and stews. When making soups and stews, you want to transfer the flavors into the liquid, and the way to do this is to start cooking your Celery in cold water. Cold water that is heated up gradually allows the pores of Celery to remain open and most of its nutrients and flavor to leach into the water. That is why Celery cooked this way has little flavor and is usually discarded once the flavor has been extracted.

Cooking Methods Not Recommended for Celery

BOILING, STEAMING, BROILING, GRILLING OR COOKING WITH OIL

I do not recommend boiling or steaming Celery because these methods increase its water absorption, causing the Celery to become soggy and mushy. Celery then loses much of its flavor along with many of its nutrients including minerals, water-soluble vitamins (such as C and the B-complex vitamins) and health-promoting phytonutrients. Broiling or grilling Celery also results in a loss of much of Celery’s flavor. I don’t recommend cooking Celery in oil because high temperature heat can damage delicate oils and potentially create harmful free radicals.

Here are questions I received from readers of the whfoods.org website about Celery:

Q What are Celery seeds?

A Celery seeds are the dried fruit of a plant known as Apium graviolens. While the Celery that we eat is also known botanically by the same name, they are not the same plant, but rather relatives. Celery seeds are small in size and green-brown in color and, not surprisingly, have a Celery-like flavor. Celery seeds are often used in tomato dishes, curries, breads and pickling blends. Preliminary research suggest that they may have health-promoting properties, including antioxidant and anti-inflammatory activity.

Q Is juicing Celery as healthy as eating it raw?

A In general, juicing Celery (or other vegetables) is not nearly as healthy as eating it raw. That’s because juicers usually separate the juice from the solids in the leaves or stems or stalks (which some people call the pulp), all of which are then discarded. Unfortunately, these portions of the vegetable often contain a majority—and even a large majority—of the total nutrients, including fiber, and many phytonutrients including certain carotenoids and flavonoids.

Image how to enjoy fresh celery without cooking

Add diced Celery whenever you want your tuna, shrimp or chicken salad to have an extra crunch.

Raw Celery is great in salads and as crudités for a healthy appetizer or a between-meal snack.

Serve as crudités dressed with extra virgin olive oil, sea salt and pepper.

Fill Celery stalks with your favorite soft cheese or low-fat cottage cheese and sprinkle with Celery sea salt.

Serve Celery sticks with 3-Minute Avocado Dip (see page 301) or Garlic Dip (see page 263).

Most Popular: Nut Butter Celery Snacks: Fill the Celery stalk with nut butter and then cut into 2-inch pieces. Dot with raisins and enjoy!

Celery Salad: Combine 3 stalks of sliced Celery, 1 medium cubed pear or apple, 2 TBS chopped walnuts, 1 tsp lemon juice, 1 TBS Parmesan cheese, 1 TBS extra virgin olive oil, and sea salt and pepper to taste.

Refreshing Celery Salad with Yogurt: Combine 1 cup low-fat yogurt, 1 cup chopped Celery, 1/2 cup chopped cucumber, 1 medium chopped tomato and 1 tsp each minced mint and basil.

Celery Relish: Combine 2 cups diced Celery, 1/2 cup diced red bell peppers, 1/4 cup chopped scallions and 1 TBS capers. Mix with 3 TBS extra virgin olive oil, 1 TBS cider vinegar, and sea salt and pepper to taste.

health benefits of celery

Promotes Heart Health

Celery’s ability to reduce blood pressure has long been recognized by Chinese medicine practitioners. Celery contains compounds called phthalides, which relax the muscles of the arteries that regulate blood pressure and allow the vessels to dilate. When researchers injected phthalides into test animals, they found that the animals’ blood pressure dropped 12 to 14 percent. In addition, Celery is a very good source of potassium, a mineral that is necessary for maintaining healthy blood pressure. Celery is also a very good source of folate and vitamin B6, which can reduce cardiovascular disease risk through their role in guarding against elevated levels of homocysteine. Diets high in fiber-rich foods, like Celery, have been associated with reduced levels of heart disease.

Celery’s suggested ability to lower cholesterol has been demonstrated in animals bred to have high cholesterol levels. Water-based solutions of Celery (such as Celery juice) fed to these animals for eight weeks significantly lowered their total cholesterol by increasing the secretion of bile acid, which helps to remove cholesterol from the body.

Celery is an excellent source of vitamin C, a nutrient that may help to protect against chronic disease. In one large-scale study, researchers found that men with the highest vitamin C levels in their blood (a reflection of dietary intake) had a 71% reduced risk of dying from heart disease, while women with the highest levels had a 59% reduced risk.

Promotes Optimal Health

Celery also contains antioxidant compounds called coumarins, which enhance the activity of certain white blood cells, immune defenders that target and eliminate potentially harmful cells, including cancer cells. In addition, compounds in Celery called acetylenics have been shown to stop the growth of tumor cells.

Diuretic Activity

Traditionally, the seeds of wild Celery, which first grew around the Mediterranean, were widely used as a diuretic. Today, we understand how the potassium and sodium found in Celery help regulate fluid balance, stimulate urine production and rid the body of excess fluid.

Additional Health-Promoting Benefits of Celery

Celery is also a concentrated source of many other nutrients providing additional health-promoting benefits. These nutrients include bone-building calcium and magnesium; sulfite-detoxifying molybdenum; free-radical-scavenging vitamin A and manganese; energy-producing vitamin B1, vitamin B2, phosphorus and iron; and sleep-promoting tryptophan. Since Celery contains only 19 calories per one cup serving, it is an ideal food for healthy weight control.

(See Page 208 for Nutritional Analysis Chart)

Image

Image

Here is a question I received from a reader of the whfoods.org website about Celery:

Q Does Chinese Celery also contain phthalides?

A Your question is a very good one—and one for which, unfortunately, I do not have a full answer. I tried to find measurements of the phthalides in the Celery that we are familiar with in the West as well as Chinese Celery and could not find any resources that had this information. Yet, that being said, I am pretty confident that Chinese Celery would have these phytonutrients since Celery for hypertension has a long and revered place in traditional Chinese medicine, and I assume they were using the Chinese version.

“Healthy Sautéed Cod with Celery & Olives

(Pictured on page 207.)

Recipe takes about 25 minutes to prepare.

2 TBS + 1/2 cup low-sodium chicken or vegetable broth

1 medium onion

6 cloves garlic

2 cups celery, cut into 1-inch pieces on the diagonal

1 15-oz can diced tomatoes, drained

3/4 cup green olives, sliced

1 lb cod, cut into 2-inch pieces

1 TBS lemon juice

Pinch red chili flakes

Sea salt and pepper to taste

Extra virgin olive oil

Chopped cilantro

1. Slice onion into thin strips and slice garlic. Let sit for 5 minutes. (Why? See page 276.)

2. Heat 2 TBS broth in a stainless steel sauté pan. Add onion and sauté, covered, over medium heat for 5 minutes.

3. Add sliced garlic and celery and sauté covered for 1 minute.

4. Add tomatoes, olives and remaining broth. Simmer covered on medium-low for 15 minutes.

5. Add cod, lemon juice, chili flakes and salt and pepper to top of celery mixture. Cover and continue cooking on medium for 5 minutes or until fish is cooked.

6. Transfer to a serving dish and drizzle with olive oil and cilantro.

SERVES 2

An Easy Way to Prepare Celery, Step-by-Step

DICED CELERY

Image

1 Cut each stalk in half lengthwise. 2 Cut each half and make thin strips about 1/4-inch wide. 3 Turn and cut slices crosswise about 1/4-inch apart, ending up with small 1/4-inch square pieces.

STEP-BY-STEP RECIPE

the Healthiest Way of Cooking Celery

5-Minute “Healthy Sautéed” Celery

“Healthy Sauté” tenderizes Celery, brings out its mellow taste and produces a richly flavored broth. It is a great side dish for your favorite entrée.

4 large stalks Celery

1/4 cup low-sodium vegetable broth

Mediterranean Dressing:

1 TBS extra virgin olive oil

1 clove garlic

1 tsp lemon juice

Sea salt and pepper to taste

1. Press or chop garlic. Let sit for at least 5 minutes. (Why?, see page 261.)

2. Heat broth in a stainless steel skillet over medium heat until it begins to steam.

3. While broth is heating, cut Celery into 1-inch slices as directed under The Best Way to Prepare Celery.

4. Add Celery and cook for 5 minutes over medium heat. (For information on Differences in Cooking Time, see page 94.)

Image

“Healthy Sautéed” Cod with Celery & Olives

5. Transfer to a bowl. For more flavor, toss Celery with the remaining ingredients while it is still hot. (Mediterranean Dressing does not need to be made separately.) Research shows that carotenoids found in foods are best absorbed when consumed with oils.

OPTIONAL: To mellow the flavor of garlic, add garlic to Celery for the last 2 minutes of “Healthy Sautéing.”

SERVES 2

COOKING TIPS:

• To prevent overcooking Celery, I highly recommend using a timer.

• Testing Celery with a fork is not an effective way to determine whether it is done.

Flavor Tips: Try these 3 great serving suggestions with the recipe above. Image

1. Most Popular “Healthy Sautéed” Cod with Celery & Olives—(see recipe on next page).

2. Sicilian Celery: Toss the 5-Minute “Healthy Sautéed” Celery recipe with 6 mashed anchovies and 2 additional TBS of extra virgin olive oil.

3. Celery with Shiitake Mushrooms: Add 1 cup cooked and sliced shiitake mushrooms, 1 TBS tamari and 1 TBS grated ginger to the 5-Minute “Healthy Sautéed” Celery recipe.

Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Celery, and I will share them with others through our website at www.whfoods.org.

Homemade

VEGETABLE BROTH

Many recipes in this book call for vegetable broth. It’s easy to make your own broth that is full of flavor and nutrients. Make a double batch and freeze it for later use. It’s best to use organic vegetables for this recipe.

1 LARGE CARROT, scrubbed and cut into 1/2–inch slices

3 LARGE CELERY STALKS, cut into 1/2inch slices

1 MEDIUM YELLOW ONION, cut into large pieces

2 LARGE BAY LEAVES

10 FRESH PARSLEY SPRIGS (1 small bunch), left whole

8 CUPS FILTERED WATER

OPTIONAL: 4–5 whole cloves garlic, smashed

1/2 tsp sea salt

1/2 cup tomato sauce (for tangy broth)

1. Place vegetables, herbs and any optional ingredients desired in a large stock pot with water.

2. Cover pot and bring to a boil. It’s important to cover the vegetables with water before heating it, so that the nutrients from the vegetables go into the water.

3. When broth boils, reduce heat to low and continue cooking, covered, for 45 minutes to 1 hour. It’s important to keep the pot covered during this time so the broth won’t evaporate.

4. Strain out vegetables and herbs and discard. The broth is now ready to use or store. Broth will store in the refrigerator for a week to 10 days. If longer than 10 days, you can store broth in the freezer in ice cube trays; this makes it very convenient to use.

Many recipes in this book call for vegetable broth. Cans and aseptic packages of broth are widely available in food markets; if possible look for ones that are organic and/or don’t include additives.

Q Can you please tell me about broth? What can I use as a substitute? Can I use hot water with a small amount of yeast extract added?

A “Healthy Sauté” is a cooking method that does not use heated fats or oils. I have discovered that you can have the wonderful flavor of sautéed foods by cooking with chicken or vegetable broth.

By testing recipes many times using many different cooking methods I have found that chicken broth is an excellent substitute for fats and oils. Good chicken broth has a nice flavor and aroma and enhances the flavor of your food. Here are some tips to help select the best chicken broth:

• Look for low-sodium versions without MSG.

• Aseptically packaged cartons of chicken broth are preferable to cans of broth. Canned products are traditionally heated for 1 hour for sterilization. Aseptic packaging uses a flash heating method that better preserves both flavor and nutrients. After opening, aseptic packages of broth will last for up to 2 weeks; canned broth will last for 5-6 days.

• Chicken flavored bouillon cubes are very salty and most contain MSG.

• Read labels for undesirable ingredients especially in dried forms of broth.

• Homemade chicken broth is the best. You can freeze it and use it as required. Ice cube trays are a good way to store broth; one cube contains about 1-2 tablespoon.

Vegetable broth is good if you want to make a vegetarian dish. You can find vegetable broth in cartons, cans and in the form of bouillon cubes; once again, I prefer the aseptically packaged cartons. Vegetable broth is sweet, cloudy and thin and has a tendency to be very salty so I prefer to buy the low-or no-sodium variety. For selecting vegetable broth, use the same tips listed above for chicken broth.

If you do not have either of these on hand, a little hot water with a small amount of yeast extract or 1 teaspoon of miso paste would be a great substitute. Plain hot water also works but, of course, the broth adds a little extra flavor.

fennel

Image

highlights

Image

Image

During medieval times, Fennel meant “flattery.” Some believe it earned that name because monks in the Middle Ages cooked with Fennel, and it won their dishes great praise. Fennel seeds are actually the fruits of the Fennel plant. They are available year-round and can be stored the same way as celery seeds.

Fennel is a member of the Umbellifereae family of plants, which also includes celery, parsley, dill and coriander. Fennel is also a relative of anise (licorice), with which it is often confused because of its similarity in appearance and aroma.

why fennel should be part of your healthiest way of eating

Science has discovered that Fennel contains many health-promoting antioxidant phytonutrients, such as quercetin, kaempferol and rutin, which protect cells from oxidative damage. One of Fennel’s unique phytonutrients, anethole, is the primary component of its volatile oil and functions not only as an antioxidant, but also as an anti-inflammatory compound. The vitamin C found in Fennel bulb has antimicrobial properties and is also needed for the proper function of the immune system.

how to enjoy fresh fennel without cooking

• Sliced raw Fennel is a great addition to green salads.

• Cut Fennel bulb into thin strips and add to citrus salads.

• Thinly sliced Fennel bulb is a wonderful addition to sandwiches, such as tuna, or avocado, lettuce and tomato.

• In the Mediterranean region, Fennel is served in salads with anchovy fillets and olives.

BEET FENNEL SALAD: Combine Fennel with steamed beets. Toss with dressing made with equal parts fresh lemon juice and extra virgin olive oil, complemented with sea salt and black pepper to taste.

APPLE FENNEL SALAD: Combine 1 tsp fresh lemon juice, 1 TBS of honey, 1 TBS Dijon mustard, 1 tsp Fennel seeds, 3 TBS extra virgin olive oil and sea salt and pepper to taste in a large mixing bowl. Add 1 very thinly sliced medium-size apple and thinly sliced Fennel bulb, including the fine leaves. Toss until well coated.

STEP-BY-STEP RECIPE

The Healthiest Way of Cooking Fennel

7-Minute “Healthy Sautéed” Fennel

In my search to find the healthiest way to cook Fennel, I discovered that “Healthy Sautéing” Fennel for just 7 minutes delivered the best results.

1 Fennel bulb, sliced thin (1/4-inch)

2 + 2 TBS low-sodium chicken or vegetable broth

Mediterranean Dressing:

3 TBS extra virgin olive oil

2 tsp lemon juice

2 medium cloves garlic

Sea salt and black pepper to taste

1. Chop garlic and let it sit for at least 5 minutes. (Why?, see page 261.)

2. Heat 2 TBS broth over medium heat in a stainless steel skillet.

3. Slice Fennel bulb thin (1/4-inch) to cook al denté.

4. When broth begins to steam, add Fennel, cover and sauté for 4 minutes. Remove cover, stir and add 2 TBS of broth, and cook uncovered for 3 more minutes over medium heat. (For information on Differences in Cooking Time, see page 94.)

Image

Fish with “Healthy Sautéed” Fennel and Carrots

5. Transfer to a bowl. For more flavor, toss Fennel with the remaining ingredients while it is still hot. (Mediterranean Dressing does not need to be made separately.) Research shows that carotenoids found in foods are best absorbed when consumed with oils.

SERVES 2

Flavor Tips: Try these 3 great serving suggestions with the recipe above. Image

1. Most Popular: “Healthy Sautéd” Fennel with sliced red bell peppers and top with feta or grated parmesan cheese.

2. Fennel Mashed Potatoes: Combine 7-Minute “Healthy Sautéed” Fennel with 2 steamed potatoes, 2 TBS extra virgin olive oil and 2 TBS fresh dill in the food processor. Add salt and pepper to taste.

3. Fish with Sautéed Fennel and Carrots: Combine 7-Minute “Healthy Sautéed” Fennel recipe with cooked fish pieces (cod, tuna or salmon) and cooked carrots and cauliflower (pictured above).

Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Fennel, and I will share them with others through our website at www.whfoods.org.

An Easy Way to Prepare Fennel, Step-By-Step

Image

1 Take a thin slice off of the bottom end of the Fennel bulb. 2 Peel the outer part of the bulb with a potato peeler if it is tough. 3 For al denté be sure to slice thin (about 1/4-inch), starting at the root end and cutting up to the stalks. Save stalks for use in vegetable broth. Use leaves as garnish.

SLICED FENNEL BULB—Rinse Fennel under cold running water before cutting.

green peas

garden, snow and sugar snap peas

Image

highlights

Image

Image

Image

Peas date as far back as Biblical times. Archeologists have found them in Egyptian tombs, and they are known to have been prized by the ancient Greeks and Romans. But it was not until tender varieties were developed in the 16th century that Green Peas were popularized by the French King Louis XIV. Today, you too can enjoy Green Peas fit for a king by using the “Healthiest Way of Cooking” Green Peas al denté. Cooking Green Peas al denté will not only help maximize their nutritional value but will bring out their best flavor and vibrant green color for a great tasting dish that only takes 3 minutes to prepare!

why green peas should be part of your healthiest way of eating

Green Peas are an especially rich source of B vitamins, including B1, B2, B3, B6 and folate, which are essential for the proper metabolism of fats, proteins and carbohydrates. They are also rich in health-protective carotenoid phytonutrients, including lutein and zeaxanthin, which provide antioxidant protection against the oxidative damage to cellular structures that can be caused by free radicals. (For more on the Health Benefits of Green Peas and a complete profile of their content of over 60 nutrients, see page 216.)

varieties of green peas

Peas (Pisum Sativum) are a member of the legume family of plants. Legumes bear fruit in the form of pods enclosing the fleshy seeds we know as beans. Peas are one of the few legumes that are sold and cooked as fresh vegetables. All varieties of Green Peas are available as fresh or frozen. Frozen Peas are often sweeter than fresh Peas because they are frozen at the peak of their freshness.

There are two types of Green Peas: fresh shelled Garden Peas and Peas with edible pods such as Snow Peas and Snap Peas.

GARDEN PEAS

Garden Peas need to be shelled before eating. Fresh Garden Peas have rounded pods that are usually slightly curved in shape with a smooth texture and vibrant green color. This is the variety of Green Peas featured in the photographs in this chapter. Inside Garden Peas are green rounded Pea seeds that are sweet and starchy in taste and can be eaten raw or cooked. Garden Peas have more nutrients and more calories than Snow Peas or Sugar Snap Peas. However, they require more work to prepare because they must be shelled before eating. As most people do not want to spend the extra time to shell their Peas, the demand for fresh Garden Peas is very low, and they can be more difficult to find than other varieties of Peas. Garden Peas are sweet and succulent for three to four days after they are picked but tend to become mealy and starchy very quickly if they are not cooked soon after harvesting.

Ninety-five percent of Garden Peas are sold either frozen or canned. Frozen Garden Peas are a good substitute for fresh Garden Peas. They are already shelled, and because they are blanched before freezing, they take no time to prepare—just heat and serve. They also retain their flavor and nutritional value because they are frozen soon after they are picked. Frozen Peas are more flavorful, contain less sodium and have more nutritional value than canned Peas.

SNOW PEAS OR CHINESE PEA PODS

Sometimes called Chinese Pea Pods, this variety is usually used in stir-fries. Snow Peas are flat with edible pods through which you can usually see the shadows of the flat Pea seeds inside; they are never shelled. Overall, they are not as nutritious as Garden Peas, but they do have a higher concentration of vitamin C and fewer calories. Fresh and frozen Snow Peas are available.

SUGAR SNAP PEAS

A cross between the Garden and Snow Pea, they have plump edible pods with a crisp, snappy texture; they are not shelled. Both Snow Peas and Snap Peas feature a slightly sweeter and cooler taste than the Garden Pea. Like Snow Peas, Snap Peas have fewer nutrients and calories than Garden Peas. Fresh and frozen Sugar Snap Peas are available.

the peak season

Fresh Garden Peas are generally available from spring through the beginning of winter. Fresh Snow Peas can usually be found throughout the year in Asian markets and from spring through the beginning of winter in supermarkets. Fresh Sugar Snap Peas are generally only available from late spring through early summer. The times when they are in season are when their concentration of nutrients and flavor are highest, and their cost is at its lowest.

biochemical considerations

Green peas are a concentrated source of purines, which might be of concern to certain individuals. (For more on Purines, see page 727.)

4 steps for the best tasting and most nutritious green peas

Turning Green Peas into a flavorful dish with the most nutrients is simple if you just follow my 4 easy steps:

1. The Best Way to Select

2. The Best Way to Store

3. The Best Way to Prepare

4. The Healthiest Way of Cooking

1. the best way to select green peas

Garden Peas

You can select the best tasting fresh Garden Peas in the shell by looking for ones that are firm, velvety and smooth with a lively medium-green color. It is best if they have been stored in the refrigerated section of your market because warm temperatures hasten the conversion of their sugars to starch, which reduces their flavor.

Avoid Garden Peas that have shells that are exceptionally light or dark green in color or that are yellow, whitish or speckled with gray. They should not be puffy, water-soaked or have mildew residue. I have also found that pods that make a slight rattling sound when shaken are more likely to contain fewer Pea seeds inside.

Snow Peas

Unlike the rounded pods of Garden Peas, the pods of Snow Peas are flat. If you can see the shape of the Peas through the non-opaque shiny pod and the pods snap when you bend them in half, you will be selecting the freshest Snow Peas with the best flavor. I also find that smaller Snow Peas tend to be sweeter.

Sugar Snap Peas

The best tasting Sugar Snap Peas are fresh, bright green, firm and plump. To test for freshness of Snap Peas, snap one open to see whether it is crisp.

By selecting the best tasting, sweetest, fresh Green Peas you will also be enjoying Peas with the highest nutritional value. Like all vegetables, I recommend selecting organically grown varieties whenever possible. (For more on Organic Foods, see page 113.)

2. the best way to store green peas

Green Peas lose their freshness quickly if not stored properly, which can result in their losing their flavor and up to 30% of some of their vitamins.

Green Peas continue to respire even after they have been harvested; their respiration rate at room temperature (68°F/20°C) is 313 mg/kg/hr. Slowing down the respiration rate with proper storage is the key to extending their flavor and nutritional benefits. (For a Comparison of Respiration Rates for different vegetables, see page 91.)

Frozen Peas can be kept in the freezer for about 1 year.

Green Peas Will Remain Fresh for Up to 10 Days When Properly Stored

1. Store fresh Green Peas in the refrigerator. The colder temperature will slow the respiration rate, helping to preserve vitamins and keeping Green Peas fresh for a longer period of time.

2. Place Green Peas in a plastic storage bag before refrigerating. I have found that it is best to wrap the bag tightly around the Green Peas, squeezing out as much of the air from the bag as possible.

3. Do not wash Green Peas before refrigeration because exposure to water will encourage your Green Peas to spoil.

3. the best way to prepare green peas

Whether you are going to enjoy Green Peas raw or cooked, in a salad, as a side dish or part of a main dish, I want to share with you the best way to prepare Green Peas. Properly preparing Green Peas helps ensure that they will have the best flavor and retain the greatest number of nutrients.

Cleaning and Shelling Green Peas

It is best to rinse Garden Peas, Snow Peas and Sugar Snap Peas under cold running water before cooking. To preserve nutrients, do not soak Green Peas or their water-soluble nutrients will leach into the water. (See Washing Vegetables, page 92.)

GARDEN PEAS

Rinse Garden Peas briefly under running water before removing them from their pods. To shell them easily, snap off the top and bottom of the pod, and then gently pull off the “thread” that lines the seam of most pods. For those that do not have “threads,” carefully cut through the seam, making sure not to cut into the Pea seeds. Gently open the pods to remove the seeds; the seeds do not need to be washed since they have been encased in the pod.

The Pea pods are edible. They can be steamed and enjoyed as part of the vegetable, or you can save them to make soup stock.

SNOW PEAS AND SUGAR SNAP PEAS

Most Snow Peas do not have strings, but if you find yours do, it is best to remove them before cooking. Sugar Snap Peas do not have strings.

4. the healthiest way of cooking green peas

Since research has shown that important nutrients can be lost or destroyed by the way a food is cooked, the “Healthiest Way of Cooking” Green Peas is focused on bringing out their best flavor while maximizing their vitamins, minerals and powerful antioxidants.

The Healthiest Way of Cooking Green Peas: “Healthy Sauté” for just 3 Minutes

In my search to find the healthiest way to cook Green Peas, I tested every possible cooking method and discovered that “Healthy Sautéing” all varieties of Green Peas (Garden Peas, Snow Peas and Sugar Snap Peas) for just 3 minutes delivered the best result. “Healthy Sautéed” Green Peas are tender, have sweet flavor and have retained the maximum number of nutrients. The Step-by-Step Recipe will show you how easy it is to “Healthy Sauté” Green Peas. (For more on “Healthy Sauté,” see page 57.)

How to Avoid Overcooking Green Peas: Cook Them Al Denté

One of the primary reasons Green Peas lose their flavor is because they are overcooked. For the best flavor, I recommend that you cook Green Peas al denté. Green Peas cooked al denté are tender and cooked just long enough to soften their cellulose and hemicellulose fiber; this makes them easier to digest and allows their health-promoting nutrients to become more readily available for absorption. Remember that testing Green Peas with a fork is not an effective way to determine whether they are done.

Green Peas are a delicate vegetable, so it is very important not to overcook them. Green Peas cooked for as little as a couple of minutes longer than al denté will begin to lose not only their texture and flavor, but also their nutrients. Overcooking Green Peas will significantly decrease their nutritional value: as much as 50% of some nutrients can be lost. (For more on Al Denté, see page 92.)

Cooking Methods Not Recommended for Green Peas

BOILING, STEAMING OR COOKING WITH OIL

I don’t recommend boiling or steaming Green Peas because these methods increase water absorption, causing them to become soggy and mushy. They then lose much of their flavor along with many of their nutrients including minerals, water-soluble vitamins (such as C and the B-complex vitamins) and health-promoting phytonutrients. I don’t recommend cooking Green Peas in oil because high temperature heat can damage delicate oils and potentially create harmful free radicals.

Healthy Cooking Tips for Green Peas

• If you are using frozen Peas for your recipe, a 10 ounce package of Peas will equal 1½ pounds of fresh shelling Peas in the pod.

• Pea pods are edible and can be steamed for 2–5 minutes or used for soup stock.

Here is a question I received from a reader of the whfoods.org website about Green Peas:

Q I prepare Peas by microwaving frozen ones with a little water. Is this an OK way to prepare them from a nutritional perspective?

A Cooking, no matter what the method, can alter the nutrient profile of vegetables including Green Peas. The actual change depends upon the nutrient itself, how long the food is cooked, and how much water is used. The fact that microwaving takes less time than boiling, for example, doesn’t necessarily mean that microwaved Peas would contain an enhanced nutrient content. Research seems to indicate that microwaving decreases the phytonutrient content of vegetables, and using excessive amounts of water when microwaving results in a large loss of vitamins and minerals. At this point, I have not seen adequate comparative information to tell you for certain the quantitative differences by nutrient for microwaving compared to boiling or steaming Peas. A good clue to nutrient retention is to enjoy Peas that maintain a vibrant green color and al denté texture; In other words, be sure they are not overcooked.

An Easy Way to Prepare Green Peas, Step-By-Step

Image

1 Snap off top and bottom ends of pod, and gently pull off the string (if they have a string). 2 Open pods. 3 Remove Peas.

SHELLING GREEN PEAS

health benefits of green peas

Promote Bone Health

Green Peas provide nutrients that are important for maintaining bone health. They are a very good source of vitamin K1, which activates osteocalcin, the major non-collagen protein in bone. When osteocalcin levels are inadequate, bone mineralization is impaired. Green Peas also serve as a very good source of folate and a good source of vitamin B6. These two nutrients help to reduce the buildup of a metabolic by-product called homocysteine, a dangerous molecule that can obstruct collagen cross-linking, resulting in poor bone matrix and osteoporosis.

3-Minute “Healthy Sautéed” Snow Peas or Sugar Snap Peas

For the best flavor and maximum amount of nutrients, “Healthy Sauté” your Snow Peas and Sugar Snap Peas.

1 lb Snow Peas or Sugar Snap Peas, unshelled

1 TBS low-sodium chicken or vegetable broth

Mediterranean Dressing:

2–3 TBS extra virgin olive oil

1–2 medium cloves garlic

1 tsp lemon juice

Sea salt and pepper to taste

1. Chop or press garlic and let sit for at least 5 minutes. (Why?, see page 261.)

2. Prepare Snow Peas or Sugar Snap Peas as directed under The Best Ways to Prepare.

3. Heat 1 TBS broth over medium high heat until steam begins to rise.

4. Add Snow Peas or Sugar Snap Peas and stir frequently for 3 minutes. Peas will remain fresh and crisp. “Healthy Sauté” will concentrate both the flavor and nutrition of Peas.

5. Transfer to a bowl and toss with the Mediterranean Dressing while Peas are still hot.

OPTIONAL: To mellow the flavor of garlic, add garlic to Peas for the last 2 minutes of sautéing.

SERVES 2

Promote Heart Health

In addition to affecting bone health, homocysteine contributes to atherosclerosis through its ability to damage the blood vessels, keeping them in a constant state of injury. Therefore, the folic acid and vitamin B6 in Green Peas are supportive of cardiovascular health as well as helpful in maintaining bone health. Yet, the contributions of Green Peas to heart health do not stop there; the vitamin K featured in Green Peas is instrumental to the body’s healthy blood clotting ability, while their potassium and magnesium help regulate blood pressure, and their dietary fiber helps to keep cholesterol levels in check.

Promote Vision Health

Green Peas can be an important part of a diet aimed at promoting eye health. They are a good source of vitamin A through their concentration of betacarotene. Additionally, they are rich in the carotenoids lutein and zeaxanthin, antioxidant phytonutrients that promote eye cell health by protecting against oxidative damage. Studies have found that those who consume lutein- and zeaxanthin-rich diets have less risk of developing cataracts and age-related macular degeneration.

Promote Energy Production

Green Peas provide nutrients that help support the energy-producing cells and systems of the body. Green Peas are a very good source of vitamin B1, and a good source of vitamin B2, vitamin B6 and niacin, nutrients that are necessary for carbohydrate, protein and lipid metabolism. They are also a good source of iron, a mineral necessary for normal blood cell formation and function, whose deficiency results in anemia, fatigue, decreased immune function and learning problems.

Additional Health-Promoting Benefits of Green Peas

Green Peas are also a concentrated source of many other nutrients providing additional health-promoting benefits. These nutrients include free-radical-scavenging vitamin C, manganese and copper, energy-promoting phosphorus, muscle-building protein, immune-supportive zinc, and sleep-promoting tryptophan.

Image how to enjoy fresh green peas without cooking

All varieties of Peas can be eaten raw. Just rinse under cool water and enjoy.

Fresh Garden Peas are a great addition to green salads. Snap Peas are a delicious addition to a crudités platter.

STEP-BY-STEP RECIPE

The Healthiest Way of Cooking Garden Peas

3-Minute “Healthy Sautéed” Garden Peas

Garden Peas have to be shelled and come both fresh or frozen. If you like Garden Peas with a mildly sweet flavor and the maximum amount of nutrients, I recommend “Healthy Sautéing” your Peas.

1 lb fresh or frozen Garden Peas

3 TBS low-sodium chicken or vegetable broth

Mediterranean Dressing:

3 TBS extra virgin olive oil

2 tsp lemon juice

2 medium cloves garlic

Sea salt and pepper to taste

1. Chop or press garlic and let sit for at least 5 minutes. (Why?, see page 261)

2. If using fresh Garden Peas, prepare as directed under The Best Way to Prepare Green Peas.

3. Heat 3 TBS broth in a stainless steel skillet over medium heat until steam begins to rise.

4. Add fresh or frozen Garden Peas. Cook fresh Peas for only 3 minutes so that they will remain bright green and crisp. Frozen Peas just take 1–2 minutes as they have already been blanched. (For information on Differences in Cooking Time, see page 94.)

Image

“Healthy Sauteed” Garden Peas and Carrots

5. Transfer to a bowl. For more flavor, toss Garden Peas with the remaining ingredients while they are still hot. (Mediterranean Dressing does not need to be made separately.) Research shows that carotenoids found in foods are best absorbed when consumed with oils.

OPTIONAL: To mellow the flavor of garlic, add garlic to Garden Peas for the last 2 minutes of sautéing. You may need to add a little more liquid to keep the garlic from sticking to the pan.

SERVES 2

COOKING TIP:

• To prevent overcooking Garden Peas, I highly recommend using a timer.

Flavor Tips: Try these 9 great serving suggestions with the recipe above. Image

1. Most Popular Asian Peas and Shiitakes. “Healthy Sauté” Garden Peas with onion, garlic, ginger and shiitake mushrooms. Sprinkle with rice vinegar and tamari (soy sauce) to serve.

2. Thyme and mint are perfect matches for Peas.

3. Add rice vinegar, grated ginger and sesame seeds.

4. Add a few drops of tamari (soy sauce).

5. Garden Peas combine well with mushrooms, lamb, chicken, fish or rice.

6. “Healthy Sautéed” Garden Peas and Carrots: “Healthy Sauté” diced carrots and onions for 5 minutes. Add “Healthy Sautéed” Garden Peas and sauté 1 minute (pictured above).

7. Peas and Chicken Salad: Add shredded carrots to the 3-Minute “Healthy Sautéed” Garden Peas recipe. Add to Chicken Salad (page 579) and season with chopped fresh tarragon.

8. 3-Minute Garden Pea Soup: Heat 1 cup low-fat milk with 2 cups “Healthy Sautéed” Garden Peas. Blend until creamy. Garnish with minced fresh mint. Serve immediately.

9. Honey-Mustard Sauce: Whisk together 1 TBS honey, 1 TBS Dijon mustard, 1 tsp grated ginger, 1 tsp lemon juice, 3 TBS extra virgin olive oil, 1 TBS water, and sea salt and white pepper to taste in a small bowl. Serve over 3-Minute “Healthy Sautéed” Garden Peas. Omit Mediterranean Dressing.

Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Green Peas, and I will share them with others through our website at www.whfoods.org.

Image

Image

Here are questions I received from readers of the whfoods.org website about Green Peas:

Q Are Green Peas considered a starch, vegetable or protein?

A Green Peas are considered a vegetable, although one with a good amount of protein. One cup of boiled Green Peas supplies 17% of the daily value (DV) for protein. It also provides 9% of the DV for carbohydrates.

Q I usually see dried Peas listed as a purine-containing food. What about fresh Peas?

A From my understanding, both fresh garden Peas and dried Peas contain purines. Many individuals with gout are counseled to limit their intake of purines.

Q How does freezing affect the nutritional quality of foods, such as Green Peas?

A While you do lose some flavor when food is frozen, freezing can be a very good way to preserve the nutritional value, texture and flavor of many foods. The initial quality of the food and the length of time between harvest and freezing are important factors. As long as the food was grown in a high-quality way (for example, organically grown) and was fairly fresh at the time of freezing, the overall nutrient retention in a frozen food can be quite high. In other words, many of the vitamins and minerals will keep fairly well in frozen foods.

While some of the phytonutrients found in food may also keep fairly well, one of the main concerns for nutrient loss associated with freezing seems to be related to the blanching process that oftentimes occurs prior to freezing. About 25% of the vitamin C and a greater percentage of folate are lost during the blanching process that occurs before foods are frozen. About 10% of thiamin (vitamin B1) is also lost during blanching. It’s important to remember that these percentages of nutrient loss are very general and can be different with different foods.

Since we have seen some research that suggests that thawing degrades part of the vitamin C content, you may want to avoid this step when cooking frozen vegetables. Storing frozen foods properly for no more than 6 months will also help maintain the nutritional value of frozen foods.

Q&A DO ALL VEGETABLES AND SALAD GREENS NEED WASHINGEVEN ORGANIC?

To keep your family’s food safe to eat, you need to wash all fruits and vegetables thoroughly. Even if there is no visible soil clinging to your produce, bacteria can be present. Once ingested, that bacteria could cause illness. It’s a good idea to always wash your hands and produce before preparing any meal or snack.

Washing Technique

The good news is, you do not need to spend money on a special rinse to make your produce safe to eat—but you do need to use proper techniques. The goal of washing is to remove any potentially harmful organisms such as bacteria, soil and spray residue. Washing does not remove toxins that may have been absorbed by the plant while growing.

There are several options for washing lettuce and leafy green vegetables:

1. You can gently rub each leaf while holding it under a strong stream of water, washing both sides.

2. You can put the separated leaves in a sink full of water (make sure the sink has been cleaned and rinsed thoroughly first). Swish the greens around, lift out of the sink and rinse. Do not let the water drain out of the sink with the greens still in the water, as they will fall to the bottom and pick up sand and dirt that may be left as the water drains away.

3. Using a salad spinner is a great way to clean greens. Remove the inner basket from the spinner. Tear or cut greens into pieces, placing them in the inner basket and rinse them with water for a minute or so, then replace the inner basket and spin dry.

You can get rid of bacteria on fruits and vegetables other than leafy greens by holding them under a strong stream of water and using the appropriate scrub brush. Don’t skimp here, trickling water does not have enough force to help dislodge and wash away offending bacteria. Scrub produce while holding it under the water and then give it a final rinse. Use a soft brush for tender items, such as summer squash, so you don’t damage the skin. Use a firm brush for tougher items, such as apples and melons.

It is also very important to wash produce with thick skins, such as citrus fruit, melons and winter squashes, with their skin or rind still intact. Bacteria from the soil, fieldworkers’ hands and other shopper’s hands can accumulate on the skin.

If you peel an orange and eat it without washing it or your hands after peeling, you run the risk of ingesting bacteria. If you slice into a melon, the knife blade can carry potentially harmful bacteria into the center of the melon, which makes a perfect growing medium for bacteria, especially if left at room temperature. So always wash produce, even the fruits and vegetables you plan to peel.

Very fragile items, such as berries, should be washed in a colander or strainer, using a moderate flow of water while gently tossing the fruits. To avoid rapid spoilage, wait to rinse berries until right before using and do not rinse beforehand.

If you use a mild detergent to wash conventionally grown produce, don’t use too much. Detergent residue, consumed in large enough quantities, can cause gastrointestinal upset or diarrhea.

Many conventionally grown produce items have a thin layer of wax applied to prevent them from drying out—check out the list of waxed produce at your grocery store; it is often posted near the door to the back room of the produce department. Although washing will not remove wax or any bacteria trapped beneath it, waxed produce is washed before the wax is applied. The most effective way to remove the wax is to peel the produce. If you choose to do this, use a peeler that takes only a thin layer of skin, as many healthy vitamins and minerals lie right below the skin.

EVEN ORGANIC?

Even organic fruits and vegetables need a good washing, as described above, so it is a good idea to get in the habit of washing your fruits and vegetables under a strong stream of running water. All soil contains bacteria. In addition, the natural fertilizers used in organic agricultural may also contain bacteria. Properly aged manure no longer harbors harmful bacteria, but why take the chance that some of the natural fertilizers coming into contact with your produce may not have been aged long enough?

Although organically grown salad mixes in bags often are prewashed, they still need to be rinsed. It’s always a good idea to rinse all produce, even “prewashed” greens, under a strong stream of running water, then toss or spin dry. The process only takes a minute, and you’ll be certain your greens have been properly cleaned. To ensure the produce you eat delivers only the building blocks of good health into your body even your organic fruits and vegetables should be washed thoroughly.

cabbage

Image

highlights

Image

Image

Native to the Mediterranean region of Europe, Cabbage has been cultivated for more than 4,000 years. Chinese scrolls dating as far back as 1,000 BC mentioned the health benefits of Cabbage. Today, one of the most popular vegetables in the world, Cabbage is considered the national food of Russia where they eat seven times more Cabbage than the average North American. Many Chinese could not imagine a stir-fry without Cabbage, and in Germany, people eat so much sauerkraut that they have often been referred to as “Krauts.” If Green Cabbage is not your favorite, try Red Cabbage, which you will find to have more flavor. Proper preparation of Cabbage is the key to bringing out its best flavor and maximizing its nutritional benefits. That is why I want to share with you the secret of the “Healthiest Way of Cooking” Cabbage al denté. In just 5 minutes, you will be able to transform Cabbage into a flavorful vegetable while maximizing its nutritional value.

why cabbage should be a part of your healthiest way of eating

Long before scientists discovered vitamin C, sauerkraut (a dish made from fermented Cabbage) was prized by Dutch sailors, who consumed it during extended exploration voyages as they knew it would prevent scurvy and save many lives. Scientific studies now show that cruciferous vegetables, like Cabbage, are included among the vegetables that contain the largest concentrations of health-promoting sulfur compounds, such as sulforaphane and isothiocyanates (see page 153), which increase the liver’s ability to produce enzymes that neutralize potentially toxic substances. (For more on the Health Benefits of Cabbage and a complete analysis of its content of over 60 nutrients, see page 228.)

Cabbage is an ideal food to add to your “Healthiest Way of Eating” not only because it is high in nutrients, but also because it is low in calories making it great for weight control: one cup of cooked Cabbage contains only 33 calories.

varieties of cabbage

The cruciferous (Brassica) family of vegetables, which includes Cabbage, broccoli, cauliflower, kale, collard greens and Brussels sprouts, originated from the wild cabbage and is well-known for its many health-promoting properties. Unlike the varieties we are familiar with today, wild Cabbage looked more like collard greens or kale having leaves that did not form a head. The name Cabbage comes from caboche, the French word for head.

Although there are hundreds of varieties of Cabbage, the five most popular are listed below:

RED CABBAGE

Red Cabbage contains almost twice the vitamin C as Green Cabbage and is rich in anthocyanins, powerful antioxidants that are responsible for its vibrant reddish-purple color. It has 23 mg of anthocyanins per 100 grams while Green Cabbage has virtually none. One hundred grams also contains 190 mg polyphenous versus the 45 mg found in Green Cabbage. Red Cabbage has a deep hearty flavor that I highly recommend.

GREEN CABBAGE

This is the most popular cruciferous vegetable and ranges in color from pale to dark green. It has smooth textured leaves. Since the inner leaves are protected from sunlight, they are often lighter in color. Green Cabbage is an excellent source of powerful antioxidants that help protect against harmful free radicals.

SAVOY CABBAGE

Distinguished by its frilly ruffled leaves that are yellow-green in color, Savoy Cabbage contains more betacarotene than either Red or Green Cabbage and has a more delicate texture and superior flavor. Unfortunately, Savoy Cabbage is not as readily available as Red or Green Cabbage.

CHINESE (OR NAPA) CABBAGE

Napa Cabbage is my favorite choice for salads. Oblong in shape with pale green ruffled leaves, Napa Cabbage stalks join in a milky white base. Not only is it slightly softer in texture than other varieties, but it has a really wonderful, delicate flavor. It is a great choice for those who prefer a milder tasting variety of Cabbage. Napa also boasts the highest concentration of the B vitamin, folate, and incredible amounts of zinc; one cup of cooked Napa cabbage contains over 4 grams (27% DV) for this important mineral.

BOK CHOY/BABY BOK CHOY

This variety is characterized by a loose, bulbous cluster of dark green leaves with firm stems. Bok Choy has a very mild flavor and a higher concentration of betacarotene and vitamin A than any other variety of Cabbage. Baby Bok Choy has a lower concentration of nutrients because it is harvested when it is still immature.

the peak season

Red, Green and Napa Cabbage, as well as Bok Choy, are available throughout the year. Savoy Cabbage is less common and is most widely available from September through December. The flavor of Cabbage is at its peak during the cold months when the frost helps to develop a sweet flavor and crisp texture. In hotter months, Cabbage is less tender and will require an additional minute of cooking time.

biochemical considerations

Cabbage is a concentrated source of goitrogens, which might be of concern to certain individuals. (For more on Goitrogens, see page 721.)

4 steps for the best tasting and most nutritious cabbage

Turning Cabbage into a flavorful dish with the most nutrients is simple if you just follow my 4 easy steps:

1. The Best Way to Select

2. The Best Way to Store

3. The Best Way to Prepare

4. The Healthiest Way of Cooking

1. the best way to select cabbage

You can select the best tasting Cabbage by choosing heads that have a vibrant, bright color and are firm, heavy and dense. Only a few of the outer leaves should be loose, and they should still be attached to the stem; leaves that are detached from the stem usually have undesirable texture and taste. By selecting the best tasting Cabbage, you will also enjoy the highest nutritional value. As with all vegetables, I recommend selecting organically grown Cabbage whenever possible. (For more on Organic Foods, see page 113.) Avoid purchasing Cabbage that is cracked, bruised or blemished. Severe damage to the outer leaves often indicates damage from worms or decay that may also infest the inner core. I don’t recommend purchasing precut halves or shredded Cabbage because Cabbage begins to lose its valuable vitamin content as soon as it is cut.

2. the best way to store cabbage

Although Cabbage is a hearty vegetable, it will become limp and begin to lose its freshness if not stored properly. If you are not planning to use Cabbage the day you purchase it, make sure to store it properly as it can lose up to 30% of some of its vitamins as well as much of its flavor.

Cabbage continues to respire even after it has been harvested; its respiration rate at room temperature (68°F/20°C) is 42 mg/kg/hr. Slowing down the respiration rate with proper storage is the key to extending its flavor and nutritional benefits.

While whole-head Cabbage can be stored for 7 to 10 days, a partly cut head of Cabbage should be tightly covered and kept for no more than 3–5 days

Cabbage Will Remain Fresh for Up to 7 to 10 Days When Properly Stored

1. Store Cabbage in the refrigerator. The colder temperature will slow the respiration rate, helping to preserve its nutrients and keeping Cabbage fresh for a longer period of time.

2. Place Cabbage in a plastic storage bag before refrigerating. I have found that it is best to wrap the bag tightly around the Cabbage, squeezing out as much of the air from the bag as possible.

3. Do not wash Cabbage before refrigeration because exposure to water will encourage Cabbage to spoil.

3. the best way to prepare cabbage

Whether you are going to enjoy your Cabbage raw or cooked, I want to share with you the best way to prepare Cabbage. Properly cleaning and cutting your Cabbage helps to ensure that the Cabbage you serve will have the best flavor and retain the greatest number of nutrients.

Cleaning Cabbage

Although you don’t need to wash head Cabbage because it has never been exposed to the outside environment and is clean inside, it is a good idea to remove the outer leaves. However, if you prefer to wash all your vegetables, rinse head Cabbage under running water after cutting. (For more on Washing Vegetables, see page 92.)

Cutting Cabbage

Cutting your Cabbage into slices of equal thickness will help it to cook more evenly. Because thinly sliced Cabbage cooks more quickly, I recommend cutting Cabbage into 1/4-inch slices to cook it al denté. Let sit for 5–10 minutes before cooking. (See bottom of next page for details.)

Preparing Bok Choy

Bok Choy should be rinsed well under cold running water before cutting. To preserve nutrients, do not soak Bok Choy or its water-soluble nutrients will leach into the water.

Cut off and discard the tough bottom inch of the bunch of Bok Choy. Wash the individual leaves, which will now be separated. Stack the leaves and cut into 1/4-inch slices; cut stems into 3/4-inch pieces. Put the leaves in one bowl and the stems in another; they require different cooking times. Let the cut Bok Choy sit for 5 minutes to increase its health-promoting benefits before cooking. Bok Choy doesn’t shrink down as much as some other green leafy vegetables. You can enjoy both the stalks and leafy green portions of Bok Choy.

How to Store a Partial Head of Cabbage

If you need to store a partial head of Cabbage, place it in a container with a well-sealed lid or a plastic bag and refrigerate. Since the vitamin C content starts to quickly degrade once the Cabbage has been cut, you should use the remainder within a couple of days.

HOW TO BRING OUT THE HIDDEN HEALTH BENEFITS OF CABBAGE

The latest scientific studies show that cutting Cabbage into thin slices breaks down cell walls and enhances the activation of an enzyme called myrosinase that slowly converts some of the plant nutrients into their active forms, which have been shown to contain health-promoting properties. So, to get the most health benefits from Cabbage, let it sit for a minimum of 5 minutes, optimally 10 minutes, after cutting, before eating or cooking.

Since ascorbic acid (vitamin C) increases myrosinase activity, you can sprinkle a little lemon juice on the Cabbage before letting it sit in order to further enhance its beneficial phytonutrient concentration.

Heat will inactivate the effect of myrosinase, which is why it is important to allow the Cabbage to sit for 5–10 minutes before cooking to give the enzyme ample opportunity to enhance the concentration of active phytonutrients. Cooking at low or medium heat for short periods of time should not destroy the active phytonutrients since once they are formed, they are fairly stable.

4. the healthiest way of cooking cabbage

Since research has shown that important nutrients can be lost or destroyed by the way a food is cooked, the “Healthiest Way of Cooking” Cabbage is focused on bringing out its best flavor while maximizing its vitamins, minerals and powerful antioxidants.

The Healthiest Way of Cooking Cabbage: “Healthy Sautéing” for just 5 Minutes

In my search to find the healthiest way to cook Cabbage, I tested every possible cooking method, and I discovered that “Healthy Sautéing” Red Cabbage and Bok Choy concentrated their flavor and “Healthy Steaming” Green Cabbage and Savoy Cabbage made them the most tender. Both methods will give you delicious al denté Cabbage in just 5 minutes. Cabbage cooked al denté is succulent with a mild sweet flavor and bright color. The Step-by-Step Recipe will show you how easy it is to “Healthy Sauté” Cabbage. (For more on “Healthy Sautéing,” see page 57 and for “Healthy Steaming,” see page 58.)

How to Avoid Overcooking Cabbage: Cook It Al Denté

One of the primary reasons people do not enjoy cooked Cabbage is because it is often overcooked. For the best flavor and texture, I recommend that you cook your Cabbage al denté. Cabbage cooked al denté is tender outside and slightly crisp inside. Plus, Cabbage cooked al denté is cooked just long enough to soften its cellulose and hemicellulose; this makes it easier to digest and allows its health-promoting nutrients to become more readily available for assimilation.

Although Cabbage is a hearty vegetable, it is very important not to overcook it. Cabbage cooked for as little as a couple of minutes longer than al denté will begin to lose not only its texture and flavor but also its nutrients. Overcooking Cabbage will significantly decrease its nutritional value: as much as 50% of some nutrients can be lost. (For more on Al Denté, see page 92.)

Cooking Methods Not Recommended for Cabbage

BOILING, BAKING, BROILING, GRILLING, ROASTING OR COOKING WITH OIL

Boiling Cabbage increases its water absorption, causing it to become soggy and lose much of its flavor along with many of its nutrients, including minerals, water-soluble vitamins (such as C and the B-complex vitamins) and health-promoting phytonutrients. I don’t recommend baking, broiling, grilling or roasting Cabbage because these methods will cause it to dry up and shrivel. I also don’t recommend cooking Cabbage in oil because high temperature heat can damage delicate oils and create harmful free radicals.

CABBAGE TASTES SWEET WHEN COOKED AL DENTÉ

Raw Cabbage is a naturally sweet-tasting vegetable, which can be enjoyed as coleslaw or in Chinese chicken salad. Cooking your Cabbage al denté will help you retain the sweetness of raw Cabbage and increase its digestibility. The strong smell and unpleasant taste often associated with cooked Cabbage (the reasons I believe to be responsible for its decline in popularity in the U.S.) can also be avoided by cooking it al denté. Cabbage is a great tasting, inexpensive and nutritious vegetable. I highly recommend enjoying Cabbage as part of your “Healthiest Way of Eating” at least once a week.

An Easy Way to Prepare Cabbage, Step-By-Step

Image

1 Remove outer leaves of Cabbage head as they are usually bitter and discolored. Cut in half. 2 Cut head into quarters and cut out core. 3 Slice into 1/4-inch slices and let sit for 5 minutes.

How to Prevent Strong Smells from Forming

Cutting Cabbage thin (1/4-inch) slices and cooking it al denté for only 5 minutes is my secret for preventing the formation of smelly compounds often associated with cooking Cabbage. When I cook my Cabbage, it never develops a strong smell. After 5 minutes of cooking, the texture of Cabbage, like all other cruciferous vegetables, begins to change, becoming increasingly soft and mushy. At this point, it also starts to lose more and more of its chlorophyll, causing its bright green or purple color to fade and a brownish hue to appear. This is a sign that magnesium has been lost. This is when it starts to release hydrogen sulfide, the cause of the “rotten egg smell,” which also affects the flavor. After 7 minutes of cooking, Cabbage develops a more intense flavor, with the amount of strong smelling hydrogen sulfide doubling in quantity.

Image

While it is important not to overcook Cabbage, cooking for less than 5 minutes is also not recommended because it takes about 5 minutes to soften its fibers and help increase its digestibility.

Healthy Cooking Tips

Pots containing iron, tin and non-anodized aluminum turn the chlorophyll in Cabbage from green to brown. Pots containing copper preserve the vivid green, but copper can leach into food, and too much copper in the diet is not advisable. I recommend cookware lined with stainless steel.

Use only stainless steel knives when cutting Cabbage; a knife made from carbon steel will discolor your Cabbage.

Baby Bok Choy

You do not need to separate leaves and stems. Slice 1/2inch thick. “Healthy Sauté” for 3 minutes.

Chinese (or Napa) Cabbage

Chinese (Napa) Cabbage has a crisp, crunchy texture with a slightly sweet flavor and is best used in salads.

Red Cabbage

I highly recommend incorporating Red Cabbage into your “Healthiest Way of Eating.” It has a deep full flavor and a brilliant color that reflects its concentration of health-promoting anthocyanin phytonutrients. Anthocyanins are red, blue and violet pigments that have potent antioxidant properties, which have been shown to protect against free-radical damage to cell structures and DNA.

HOW TO KEEP CABBAGE RED

If you want to keep Red Cabbage red, add one teaspoon of lemon juice or vinegar per cup of cooking liquid, or cook the Cabbage with an apple to increase its acid content. If you are steaming or sautéing Red Cabbage, sprinkle it with lemon juice or vinegar before cooking. If you forget to do this, you can add the lemon juice or vinegar after cooking, and it will return to its red color. Don’t forget that Red Cabbage may take a minute longer to cook than other varieties of Cabbage because it has a sturdier structure. But what’s a minute when it comes to great flavor, color and nutrition?

WHY RED CABBAGE CHANGES ITS COLOR WHEN IT IS COOKED

The different colors of the anthocyanin pigments reflect differences in pH. The red pigments are enhanced in the more acid environment of raw Red Cabbage. As Red Cabbage is cooked, the acids begin to evaporate, the pH increases, and the Cabbage becomes more alkaline. This results in the decline of red anthocyanin pigments and an increase in the blue and violet pigments.

Enjoy Sauerkraut

Sauerkraut is fermented and can be eaten raw or lightly warmed. But please, don’t cook sauerkraut. Cooking will destroy the friendly lactobacilli added during the fermentation process that transformed the Cabbage into sauerkraut. Called probiotics (meaning life-supporting), these lactobacilli are responsible for many of the important health benefits of sauerkraut: they help aid digestion, increase the availability of vitamins, produce a variety of enzymes beneficial to the body and promote the growth of healthy flora throughout the digestive tract.

The best sauerkraut is usually found in jars rather than in cans; look for jars that do not contain preservatives and are located in the refrigerated section of your market. If possible, purchase sauerkraut that is sold in bulk because it will not contain preservatives and is fresher than packaged varieties. You can rinse sauerkraut to help reduce its salt content.

Serving Ideas from Mediterranean Countries

Traveling through the Mediterranean region, I found that Cabbage was prepared in many different ways:

In Spain, Cabbage is served with chestnuts.

In Italy, Cabbage leaves are stuffed with mozzarella cheese and cooked in tomato sauce.

In Greece, shredded Cabbage is flavored with yogurt and dill.

In France, Cabbage leaves are stuffed with rice, peas and tomatoes.

Image how to enjoy fresh cabbage without cooking

Mayonnaise-Free Coleslaw: Shred half of a medium head of Red or Green Cabbage and 2 carrots in a food processor. In a large bowl, mix together with 2 TBS vinegar, 4 TBS extra virgin olive oil, sea salt to taste and 1 TBS chopped fresh dill. Sprinkle with diced scallions and caraway seeds to make a great alternative to the usual coleslaw made with mayonnaise.

Marinated Cabbage Salad: Green Cabbage makes a delicious salad. Shred 1/2 of a medium head of Cabbage and 1 medium carrot. Dress with 3 TBS extra virgin olive oil, 2 TBS rice vinegar, 1/2 cup chopped cilantro, 1 TBS sesame seeds, sea salt and a touch of honey. Let marinate for 1/2 hour in refrigerator.

Cabbage Spring Roll: Napa Cabbage leaves make a great spring roll wrapper! First make a sauce by combining 1 TBS peanut or almond butter, 1 tsp honey or maple syrup, 1 tsp tamari (soy sauce), 1 tsp lemon juice and a dash of cayenne in a small bowl. Spread on 2 large Napa Cabbage leaves. Add shredded carrots, thinly sliced cucumbers, cubed avocados and sprouts. Roll as a wrap.

Chinese Cabbage Salad: Dress 4 cups thinly sliced Napa Cabbage with 3 TBS extra virgin olive oil, 2 TBS rice vinegar, 1 tsp tamari, 1 TBS minced fresh ginger, 1 medium clove garlic (pressed) and 2 TBS chopped cilantro. For Chinese Chicken Salad, add cooked chicken pieces.

Use finely grated Cabbage on tacos in place of lettuce.

STEP-BY-STEP RECIPE

The Healthiest Way of Cooking Cabbage

5-Minute “Healthy Sautéed” Red Cabbage

Even if sautéing is not the way you would usually prepare Cabbage, I suggest you try it. It is fun to “Healthy Sauté” Cabbage, and I think you will be wonderfully surprised by the extra flavor. The easy to prepare Mediterranean Dressing will enhance its rich sweet flavor.

1 small head of Red Cabbage

5 TBS low-sodium chicken or vegetable broth

Mediterranean Dressing:

3 TBS extra virgin olive oil

1 TBS + 1 TBS lemon juice

1 medium clove garlic

Sea salt and pepper to taste

1. Quarter Cabbage, slice into 1/4-inch strips and let sit as directed under the How to Bring out the Hidden Health Benefits of Cabbage. You should have approximately 4 cups of sliced Red Cabbage.

2. Chop or press garlic and let sit for at least 5 minutes. (Why?, see page 261.)

3. Sprinkle Cabbage with 1 TBS lemon juice before cooking to prevent it from turning blue.

Image

“Healthy Sautéed” Red Cabbage

4. Heat 5 TBS broth over medium heat in a stainless steel skillet. When broth begins to steam, add Cabbage and cover. For al denté Red Cabbage, cook for no more than 5 minutes. (For information on Differences in Cooking Time, see page 94.)

5. Transfer to a bowl. For more flavor, toss Cabbage with the remaining ingredients while it is still hot. (Mediterranean Dressing does not need to be made separately.) Research shows that carotenoids found in foods are best absorbed when consumed with oils.

OPTIONAL: To mellow the flavor of garlic, add garlic to Cabbage for the last 2 minutes of sautéing.

SERVES 4

Flavor Tips: Try these 3 great serving suggestions with the recipe above. Image

1. Most Popular: Prepare 5-Minute “Healthy Sautéed Red Cabbage and add grated ginger, rice or cider vinegar, tamari (soy sauce) and sesame seeds or toasted sunflower seeds.

2. Add goat cheese or feta cheese to cooked Cabbage.

3. Caraway Cabbage: Place 5-Minute “Healthy Sautéed” Red Cabbage recipe in a large bowl with 1 tsp caraway seeds and 1 TBS Dijon mustard. Stir until well coated.

ADDITIONAL WAYS TO COOK CABBAGE:

Easy Spicy Burrito: Lightly steam whole Cabbage leaves for 2 minutes. Stuff with black beans, rice, chopped cilantro, and salt and pepper to taste. Place on a dish and cover with spicy salsa.

Stuffed Cabbage Leaves: Lightly steam whole Cabbage leaves and stuff them with your favorite rice and vegetable mixture. Top with ready-made tomato sauce and grated Parmesan cheese. Place under broiler for 5 minutes.

Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Cabbage, and I will share them with others through our website at www.whfoods.org.

5-Minute “Healthy Steamed” Cabbage

When I was in Russia, I discovered that Cabbage was their most popular vegetable. If you are looking for the best flavor from Green or Savoy Cabbage, I recommend trying the “Healthy Steaming” method. It only takes 5 minutes and is a gentle, moist way of cooking Cabbage that enhances its flavor, brings out its color, keeps it tender and preserves most of its nutrients.

1 small head of Green or Savoy Cabbage

2 – 3 TBS extra virgin olive oil

1 TBS lemon juice

1 medium clove garlic

Sea salt and pepper, to taste

1. Add 2 inches of water to the bottom of the steamer.

2. While steam is building up in steamer, slice Cabbage thin (1/4-inch) and let sit as directed under How to Bring out the Hidden Health Benefits of Cabbage. You should have about 4 cups of Cabbage.

3. Chop or press garlic and let sit for at least 5 minutes. (Why?, see page 261.)

4. When water is at a full boil, add Cabbage to steamer and cover.

5. Cook Green or Savoy Cabbage for no more than 5 minutes for al denté Cabbage.

Dress with olive oil, lemon juice, garlic, and sea salt and pepper to taste. For added flavor, you may want to add more olive oil.

For fuller flavor, dress Cabbage while it is still hot, and cut into small pieces.

SERVES 4

5-Minute “Healthy Sautéed” Red Cabbage with Apples

“Healthy Sautéing” Red Cabbage with apples for just 5 minutes will not only preserve many nutrients but adds great flavor to your Cabbage.

1 small head of Red Cabbage

1/2 Jonathan or Granny Smith apple, cored with skin on

5 TBS chicken or vegetable broth

1 tsp lemon juice

1 TBS apple cider vinegar

2 TBS honey

2–3 TBS extra virgin olive oil

Sea salt to taste

1. Slice Cabbage thin (1/4-inch) and let sit as directed under the How to Bring out the Hidden Health Benefits of Cabbage. You should have about 4 cups of Cabbage. Sprinkle Red Cabbage with lemon juice before cooking to prevent it from turning blue.

2. Slice apple into 1/2inch slices.

3. Heat 5 TBS broth in stainless steel skillet over medium heat.

4. When broth begins to steam, add Cabbage and apples, top with vinegar and honey. Mix, cover and cook for 5 minutes.

5. Dress with extra virgin olive oil and sea salt and cut Cabbage into small pieces.

SERVES 4

4-Minute “Healthy Sautéed” Bok Choy

“Healthy Sauté” will concentrate both the flavor and nutrition of your Bok Choy.

1 medium bunch of Bok Choy

3 TBS low-sodium chicken or vegetable broth

2–3 TBS extra virgin olive oil

1 tsp lemon juice

1 medium clove garlic

Sea salt and pepper to taste

1. Cut the leafy portion into 1/4-inch slices to ensure they cook al denté. Cut stems into 3/4-inch slices because if they are cut too thin, they will become watery. Let stems and leaves sit as directed under How to Bring out the Hidden Health Benefits of Cabbage.

2. Chop or press garlic, and let sit for at least 5 minutes. (Why?, see page 261.)

3. Heat 3 TBS broth over medium heat in a stainless steel skillet.

4. When broth begins to steam, add stems and cook uncovered for 1 minute. Add leaves, cover and continue cooking for 3 more minutes.

Stems will become creamy, and the leaves will develop a robust flavor. The outside will be tender while the inside will be crisp.

If stems become translucent or watery, you know you have overcooked them. For more enjoyment, you may want to add more olive oil.

For best flavor, dress Bok Choy while it is still hot.

SERVES 2

Here is a question I received from a reader of the whfoods.org website about Cabbage:

Q I recently heard that Cabbage juice is very good for me. What can you tell me about this?

A Cabbage juice has a long history of use for promoting wellness, and research has supported its effectiveness in the treatment of peptic ulcers. Human clinical trials conducted by Dr. Garnett Cheney at Stanford University’s School of Medicine in 1952 demonstrated that fresh Cabbage juice (1 liter daily) is highly beneficial in healing peptic ulcers with measurable effects usually seen in less than 7 days. Attempting to explain why, researchers initially dubbed what was then a mysterious anti-ulcer. I would recommend that anyone thinking of using Cabbage juice therapeutically discuss it with his or her physician. You can juice either Green or Red Cabbage. To do so, just cut it into pieces small enough to fit into the feed of your juicer. Cabbage juice has a nice, sweet taste. As with all of my vegetables, I prefer to use organically grown Cabbage.

health benefits of cabbage

Promotes Optimal Health

Reviewing 94 studies that evaluated the relationship between Brassica vegetables and cancer, researchers found that in 67% of the case control studies, eating these vegetables was associated with a reduced risk of cancer. In 70% of the studies, Cabbage consumption was associated with a lower risk of cancer, especially of the lung, stomach and colon. Cabbage is an excellent source of vitamin C, an antioxidant that helps protect cells from harmful free radicals.

Image

Image

Promotes Women’s Health

Much research has focused on the beneficial phytonutrients in Cabbage, particularly its indole-3-carbinole (I3C) and sulforaphane. These compounds help activate and stabilize the body’s antioxidant and detoxification mechanisms that dismantle and eliminate cancer-producing substances. I3C has been shown to improve estrogen detoxification and to reduce the incidence of breast cancer. In one small human study, researchers found that after I3C was given for 7 days, the rate at which estrogen was broken down through the liver’s detoxification pathway increased nearly 50%. In addition, recent research is showing that it’s not only how much estrogen a woman has that puts her at risk for breast cancer, but also how her estrogen is metabolized. The route of estrogen metabolism via 2-OH (2-hydroxylation), 4-OH or 16-OH pathways determines how active, and possibly mutagenic, a woman’s estrogen actually is. I3C has been shown to promote the formation of the most benign estrogen metabolite, the 2-OH form.

A recent case control study confirmed that women who eat more Brassica family vegetables have a much lower risk of breast cancer. In this study in China (where Brassica vegetables such as Chinese Cabbage are frequently consumed), the women’s urinary levels of isothiocyanates (a type of beneficial compound found in Brassica vegetables) directly correlated with their breast cancer risk. Those women with the highest isothiocyanate levels (i.e., those women consuming the most Brassica vegetables) had a 45% lower risk for breast cancer compared to those with the lowest levels of isothiocyanates.

This significant protective effect is not all that surprising considering that the isothiocyanates provided by Brassica vegetables, such as Cabbage, are capable of numerous breast cancer-inhibiting actions. These include activating liver enzymes that remove carcinogenic compounds from the body, inducing cancer cells to self-destruct and affecting the way that steroid hormones, such as estrogen, are metabolized as well as the way that estrogen receptors on cells respond to the hormone.

Sulforaphane, potentially by altering gene expression, increases the production of antioxidants and detoxification enzymes, both of which help eliminate carcinogenic compounds, thus preventing tumors. A recent laboratory study shows sulforaphane even helps stop the proliferation of breast cancer cells in the later stages of their growth.

Promotes Digestive Health

Raw Cabbage juice is documented as being effective in treating peptic ulcers. In one study, 1 liter of the fresh juice per day, taken in divided doses, resulted in total ulcer healing in an average of 10 days. Cabbage’s high content of glutamine, an amino acid that is the preferred fuel for the cells that line the stomach and small intestine, is likely the reason for Cabbage juice’s efficacy in healing ulcers.

Additionally, Brassica vegetables like Cabbage may also provide protection from colon cancer. This may come not only from it being a very good source of dietary fiber but also from some of its unique phytonutrients. When Cabbage is cut, chewed or digested, a sulfur-containing compound called sinigrin is brought into contact with the enzyme myrosinase, resulting in the release of isothiocyanates. Isothiocyanates are not only potent inducers of the liver’s Phase II enzymes, which detoxify carcinogens, but recent laboratory research suggests that they may be able to inhibit cell division of colon cancer cells.

Additional Health-Promoting Benefits of Cabbage

Cabbage is also a concentrated source of many other nutrients providing additional health-promoting benefits. These nutrients include bone-building calcium, magnesium and manganese; heart-healthy folic acid, vitamin B6, omega-3 fatty acids, potassium and vitamin A; energy-producing vitamin B1 and vitamin B2; muscle-building protein; and sleep-promoting tryptophan. Since steamed Cabbage contains only 33 calories per one cup serving, it is an ideal food for healthy weight control.

Q&A WHAT SUBSTANCES DO WE AVOID BY EATING ORGANIC FOOD?

Over 3,000 high-risk toxins routinely present in the U.S. food supply are, by law, excluded from organic food, including:

Pesticides: By far the largest group of toxins to be largely prohibited from organically grown foods are synthetic pesticides, which are found virtually everywhere else in the food supply. Several hundred different chemicals and several thousand brand-name pesticide products are legally used in commercial food production under the U.S. Act of 1992; the Environmental Protection Agency has classified 73 pesticides authorized for agricultural use as potential carcinogens (cancer-causing agents). And pesticides don’t just remain where they are applied. A 1996 study by the Environmental Working Group found 96% of all water samples taken from 748 towns across the U.S. contained the pesticide atrazine, and at least 20 different chemical pesticides are routinely present in municipal tap water across the U.S.

Heavy metals: The toxic metals cadmium, lead and mercury enter the food supply through industrial pollution of soil and groundwater and through machinery used in food processing and packaging. Cadmium, which can be concentrated in plant tissues at levels higher than those in soil, has been linked to lung, prostate and testicular cancers. Despite lead’s long-recognized serious adverse impact on health, especially that of young children, lead solder is still used to seal tin cans, imparting the lead residues found in many canned foods. Even low levels of lead are harmful and are associated with decreased intelligence, impaired neurobehavioral development, decreased stature and growth, and impaired hearing. Mercury is toxic to brain cells and has been linked to autism and Alzheimer’s disease.

Solvents: Used to dissolve food components and produce food additives, solvents are also virtually omnipresent in commercially processed food. Solvents, such as benzene and toluene, have been linked to numerous cancers. Benzene, specifically, has been repeatedly associated with rheumatoid arthritis—an auto-immune condition involving pain and degeneration in the joints that affects over 2 million adults in the U.S.

Not only are these toxic substances harmful singly, but when combined, as they are in commercially grown and processed food and in the human body where they accumulate, their effects have been found to be magnified as much as a 1,000-fold.

carrots

Image

highlights

Image

Image

The earliest ancestor of our modern day Carrots can be traced back to central Asia and the Middle East and was purple in color! It was not until pre-Hellenic times that Carrots appeared in Afghanistan where they were cultivated and developed into an early version of the orange Carrots we are familiar with today. Regardless of their color, crunchy raw Carrots have long been a convenient and healthy appetizer and between-meal snack. Proper preparation of Carrots is the key to enjoying their best flavor and maximizing their nutritional benefits. That is why I want to share with you the “Healthiest Way of Cooking” Carrots al denté in just 5 minutes. Lightly cooking Carrots this way not only enhances their flavor but also increases their digestibility so that we are able to more readily absorb their many health-protective nutrients.

why carrots should be part of your healthiest way of eating

Thanks to that Carrot-eating icon, Bugs Bunny, generations of American children have grown up with the knowledge that Carrots are good for health, and one look at Carrots’ nutritional profile clearly shows you why.

Carrots are one of the richest vegetable sources of the provitamin A carotenoids, including alpha- and betacarotene, which can be converted into an active form of vitamin A, a nutrient that helps support vision health and boost the immune system. The carotenoids found in Carrots not only provide this vegetable’s rich orange color, but its powerful antioxidant protection as well. Easy to carry and easy to pack, nutrient-rich Carrots are an ideal food to add to your “Healthiest Way of Eating” not only because they are high in nutrients, but also because they are low in calories: one cup of raw Carrots contains only 52 calories. (For more on the Health Benefits of Carrots and a complete analysis of their content of over 60 nutrients, see page 236.)

varieties of carrots

Carrots (Daucus carota) belong to the Umbelliferae family, which includes parsnips, fennel, caraway, cumin and dill. Plants in this family produce umbrella-like flower clusters from which their name is derived. Carrot roots have a crunchy texture and a sweet, minty, aromatic taste. Carrot greens are fresh-tasting and slightly bitter.

There are over 100 different varieties of Carrots varying in size and color. Carrots can be as short as 2 inches in length or as long as 3 feet, ranging in diameter from 1/2inch to over 2 inches. While we usually think of Carrots as being bright orange in color, there are varieties that come in other colors including white, yellow, red, and purple. Varieties of Carrots include:

COMMON ORANGE CARROTS

Long, orange and cylindrical, this is the variety of Carrots you most commonly find in your local market and is the one featured in the photographs in this chapter. They can vary greatly in length and diameter.

BABY CARROTS

Neither the “baby Carrots” found at farmer’s markets nor the bags of “baby Carrots” in the supermarkets are actually baby Carrots. The variety found at farmer’s markets and specialty shops are a variety of Carrot that is fully grown but very small in size. Those found at supermarkets are pieces of regular Carrots that are sculpted into their miniature size.

BETA III

This variety has five times more betacarotene than regular Carrots.

MAROON CARROTS

Sweeter than regular Carrots, this variety has a maroon exterior and a bright orange interior.

WHITE CARROTS

This variety is mildly flavored, thin and white in color with less betacarotene than orange Carrots.

the peak season

Although Carrots from California are available throughout the year, locally grown Carrots are harvested in the summer and fall. These are the months when their concentration of nutrients and flavor are highest, and their cost is at its lowest.

biochemical considerations

Carrots are one of the foods most commonly associated with allergic reactions in individuals with latex allergies. (For more on Latex Food Allergies, see page 722.)

Carotenodermia

This is a condition that results from excessive consumption of carotene-rich foods. It causes the skin in parts of the body to develop a yellow or orange cast. This yellowing of the skin is presumably related to carotenemia, excessive levels of carotene in the blood. The health impact of carotenemia is not well researched. Eating or juicing large quantities of foods rich in carotene, like Carrots, may overtax the body’s ability to convert carotenes to vitamin A; as the body slowly converts carotene to vitamin A, extra carotene is stored, usually in the palms, soles of the feet or behind the ears. If the cause of the carotenodermia is a result of eating excessively large quantities of foods like Carrots, the condition will usually disappear after reducing consumption. If the condition does not improve in two to three days, a health care practitioner should be consulted.

4 steps for the best tasting and most nutritious carrots

Turning Carrots into a flavorful dish with the most nutrients is simple if you just follow my 4 easy steps:

1. The Best Way to Select

2. The Best Way to Store

3. The Best Way to Prepare

4. The Healthiest Way of Cooking

1. the best way to select carrots

You can select the best tasting Carrots by looking for ones that are firm, relatively straight and bright in color. The depth of the orange coloration reflects the amount of carotenoids present. The sugar found in Carrots is concentrated in the core, so thicker Carrots, which generally have a larger core, will also tend to be sweeter. If the greens are still attached, be sure that they are brightly colored, feathery and not wilted. By selecting the best tasting Carrots, you will also enjoy Carrots with the highest nutritional value. As with all vegetables, I recommend selecting organically grown varieties whenever possible. (For more on Organic Foods, see page 113.)

Avoid purchasing Carrots that are excessively cracked or forked since most of the Carrot will end up being discarded and wasted. Limp or rubbery Carrots should also be avoided as these are indications that they are past their prime. When the greens have been removed, I also check the top of the Carrots for dark coloration, an indication that they are no longer fresh.

2. the best way to store carrots

Carrots will begin to sprout and become bitter if not stored properly. Since they can lose their flavor and up to 30% of some of their vitamins, make sure to store them properly if you are not going to consume them right after bringing them home from the market.

Carrots continue to respire even after they have been harvested; their respiration rate at room temperature (68°F/20°C) is 25 mg/kg/hr. Slowing down the respiration rate with proper storage is the key to extending their flavor and nutritional benefits. (For a Comparison of Respiration Rates for different vegetables, see page 91.)

Carrots Will Remain Fresh for Up to 2 Weeks When Properly Stored

1. Store Carrots in the refrigerator. The colder temperature will slow the respiration rate, helping to preserve their nutrients and keeping Carrots fresh for a longer period of time.

2. Place Carrots in a plastic storage bag before refrigerating. I have found that it is best to wrap the bag tightly around the Carrots, squeezing out as much of the air from the bag as possible.

3. Do not wash Carrots before refrigeration because exposure to water will encourage your Carrots to spoil.

4. Store Carrots away from apples, pears and potatoes since the ethylene gas that these foods produce will cause the Carrots to become bitter.

3. the best way to prepare carrots

Whether you are going to enjoy Carrots raw or cooked, I want to share with you the best way to prepare Carrots. Properly cleaning and cutting Carrots helps to ensure that the Carrots you serve will have the best flavor and retain the greatest number of nutrients.

Cleaning Carrots

Rinse Carrots under cold running water. To preserve nutrients, do not soak Carrots or their water-soluble nutrients will leach into the water. (For more on Washing Vegetables, see page 92.)

Peeling and Cutting Carrots

Most Carrots require peeling because the skin is often bitter. It is not necessary to peel them if they are young and fresh; however, they should be well scrubbed.

Make sure you have a sharp knife when cutting Carrots. Ironically, it is easier to cut yourself when cutting through a Carrot with a dull knife. Cutting your Carrots into slices of equal thickness will help them to cook more evenly. Slicing them thinly will help them to cook more quickly. For al denté Carrots in 5 minutes, cut into 1/4-inch slices.

If Carrots are to be eaten raw, it is best to shred them for easier digestibility.

An Easy Way to Prepare Carrots, Step-by-Step

Image

1 Cut washed and peeled Carrots into 1–2 inch sections. Slice lengthwise on one side of the Carrot. Place cut side of Carrot down, so it doesn’t roll when cutting. 2 Cut Carrot into thin slices lengthwise. 3 Stack a few slices on top of each other and slice again lengthwise. You will end up with thin matchsticks.

JULIENNED CARROTS

4. the healthiest way of cooking carrots

Since research has shown that important nutrients can be lost or destroyed by the way a food is cooked, the “Healthiest Way of Cooking” Carrots is focused on bringing out the their best flavor while maximizing their vitamins, minerals and powerful antioxidants.

The Healthiest Way of Cooking Carrots: “Healthy Steaming” for just 5 Minutes

In my search to find the healthiest way to cook Carrots, I tested every possible cooking method and discovered that “Healthy Steaming” Carrots for just 5 minutes delivered the best results. “Healthy Steaming” provides the moisture necessary to make Carrots tender and bring out their peak flavor. That’s when their color is at its brightest and they have retained the maximum amount of nutrients. The Step-by-Step Recipe will show you how easy it is to “Healthy Steam” Carrots. (For more on “Healthy Steaming,” see page 58.)

How to Avoid Overcooking Carrots: Cook them Al Denté

One of the primary reasons people do not enjoy cooked Carrots is because they are often overcooked. For the best flavor, I recommend that you cook Carrots al denté. Carrots cooked al denté are tender outside and slightly firm inside. Plus, Carrots cooked al denté are cooked just long enough to soften their cellulose and hemicellulose; this makes them easier to digest and allows their health-promoting nutrients to become more readily available for absorption. Remember that testing Carrots with a fork is an effective way to determine whether they are done.

Although Carrots are a hearty vegetable, it is very important not to overcook them. Carrots cooked for as little as a couple of minutes longer than al denté will begin to lose their texture and flavor. Overcooking Carrots will significantly decrease their nutritional value: as much as 50% of some nutrients can be lost. (For more on Al Denté, see page 92.)

Cooking Methods Not Recommended for Carrots

BOILING, ROASTING, GRILLING OR COOKING WITH OIL

I do not recommend boiling Carrots because boiling increases their water absorption, causing them to become soggy and lose much of their flavor along with many of their nutrients, including minerals, water-soluble vitamins (such as C and the B-complex vitamins) and health-promoting phytonutrients. Roasting Carrots makes them sweeter, but the longer cooking time also results in a greater loss of nutrients. Grilling Carrots will cause them to dry up and shrivel. I also don’t recommend cooking Carrots in oil because high temperature heat can damage delicate oils and potentially create harmful free radicals.

Image how to enjoy fresh carrots without cooking

Raw Carrots are best to use in salads, as crudités for a healthy appetizer and as a between-meal snack.

Mediterranean Carrot Salad: Grate 3 medium Carrots and combine with 2 TBS minced parsley, 1 TBS extra virgin olive oil, 1 tsp lemon juice, 1 clove garlic, 1/3 cup raisins and sea salt to taste.

Herbed Carrot Salad: Grate 3 medium Carrots and 1 medium zucchini. Combine with 1/4 cup each sliced scallion, mint and cilantro. Toss with 2–3 TBS extra virgin olive oil and 2 tsp lemon juice. Add sea salt and pepper to taste.

Tahini Carrot Salad: In a small bowl, whisk 2 TBS each of tamari (soy sauce), tahini and lemon juice. Add water until the mixture is the consistency of heavy cream.

Grate 3–4 medium Carrots and place in a shallow serving dish. Pour the dressing over the Carrots and garnish with sesame seeds and minced cilantro or parsley. Serve with chicken or seafood (such as shrimp or scallops).

Pickled Carrot Chips: Cut 2 large Carrots into 1/8” slices cut on the diagonal. Place in bowl with 1 tsp sea salt and 1/2 cup water. Let sit for 2 hours. Drain. Add 1/2 cup vinegar, 1 tsp honey and 1 TBS fresh dill weed. Let sit for at least 2 hours. Keeps for 2 weeks in a glass jar in refrigerator. Drain to serve.

Ginger Carrot Zinger: Combine 1½ cups Carrot juice, 1/2 cup apple juice and 1 TBS grated ginger.

Here are questions I received from readers of the whfoods.org website about Carrots:

Q Is it true that slightly cooked Carrots are better for you than raw Carrots?

A Cooking can make certain foods, such as Carrots, easier to digest for some people; yet, it can also reduce the amount of some of the nutrients that the food offers. Quickly cooking vegetables, such as Carrots, using the techniques that I focus on in this book, makes them more digestible but won’t result in too much nutrient loss.

Yet, I would hesitate to say that cooked Carrots are better than raw since, for people who don’t have any challenge digesting raw Carrots, the additional nutrients from raw Carrots would be beneficial. What I can definitely say is that lightly cooked Carrots (and all vegetables) are much better for you than Carrots (and all vegetables) cooked for a longer period of time, since cooking time is definitely related to nutrient loss.

By the way, studies have shown that carotenoids are better enhanced when carotenoid-rich foods are eaten in the presence of fat or oil. Therefore, to maximize the absorption of betacarotene, alpha-carotene and other carotenoids in your Carrots, you may want to consider eating them with some nuts or a little flaxseed oil or olive oil dressing.

Q How do I make “turned Carrots”? I have seen this term used in recipes and I am unsure how to prepare them.

A Here is how to cut turned Carrots: First peel and cut off ends of Carrot. Make a diagonal cut about 1/2inch from tip of Carrot. Turn the Carrot so the diagonal cut is going the opposite direction from your knife and make another cut. Try to make the Carrot pieces a similar size. Turn the Carrot again so the diagonal cut is going the opposite way and cut again. As you approach the thicker part of the Carrot make cuts a little closer so you can still have similar size pieces.

Q How do juice Carrots differ from regular Carrots?

A While some stores label some Carrots as “juice Carrots,” in fact they are actually no different than regular Carrots, except that they are usually larger in size. Larger Carrots tend to be sweeter than smaller ones, which would be of benefit when making juice.

Q Is there a significant difference in the nutritional value of regular Carrots vs. baby Carrots?

A Since the baby Carrots that we typically find at the market are nothing more than regular Carrots cut into small-sized pieces, ounce for ounce they should have the same nutritional profile as larger-sized Carrots. So that you can better estimate their nutrition, the weight of a cup of regular-sized Carrots is approximately the same as for 12 medium-sized baby Carrots.

Q Can drinking Carrot juice turn the skin yellow or orange? A few months ago, I started drinking a lot of Carrot juice daily and have noticed that my skin, especially on the palms of my hands, has taken on a yellowish-orange coloration.

A You may be experiencing carotenodermia, a reversible condition that results from excessive consumption of carotene-rich foods such as Carrots and causes the skin to take on a yellow or orange hue.

It takes a good bit of carotenes (like betacarotene) from food, however, and some time before you can see a skin change caused by diet. In studies on skin accumulation of betacarotene, about 51 grams of betacarotene per day are required, and up to two weeks before skin changes become visible. Since there are only 5–6 mg of betacarotene in one carrot, we’re talking about 9–10 carrots per day as the amount required, as evidenced in most studies, to see skin changes.

The impact of carotenemia, the excessive levels of carotenes in the bloodstream that causes carotenodermia, has not been well researched. Researchers suggest that the reason that the coloration occurs is that excess carotenoids may overtax the body’s ability to convert it into vitamin A. The excess carotenes are stored in the body awaiting conversion and cause the Carrot-like coloration. The condition will usually disappear after a person reduces his or her intake of carotene-rich foods, so I suggest cutting back on your intake of Carrot juice and seeing if this does the trick.

STEP-BY-STEP RECIPE

The Healthiest Way of Cooking Carrots

5-Minute “Healthy Steamed” Carrots

Carrots don’t need to take a long time to cook. By cutting them into 1/4-inch slices and “Healthy Steaming” them, they will be ready in only 5 minutes. The “Healthy Steaming” method is a gentle, moist way of preparing Carrots that enhances their flavor.

1 lb medium Carrots

3 TBS extra virgin olive oil

1 tsp lemon juice

Sea salt and pepper to taste

1. Add 2 inches of water to the bottom of the steamer.

2. While steam is building up in steamer, cut Carrots into 1/4-inch slices. Carrots cut thicker will take longer to cook.

3. For al denté Carrots, steam covered for no more than 5 minutes. A fork will pierce them easily when they are done.

Image

Super Carrot Raisin Salad

4. Transfer to a bowl. For more flavor, toss Carrots with the remaining ingredients while they are still hot. Research shows that carotenoids found in foods are best absorbed when consumed with oils.

COOKING TIPS:

• To prevent overcooking Carrots, I highly recommend using a timer.

• Testing Carrots with a fork is an effective way to determine whether they are done.

SERVES 2

Flavor Tips: Try these 4 great serving suggestions with the recipe above. Image

1. Most Popular: Honey Mustard Sauce. Combine 1 TBS Dijon mustard, 2 tsp honey and 2 TBS of extra virgin olive oil. Drizzle over the 5-Minute “Healthy Steamed” Carrots recipe. Reduce amount of olive oil if desired.

2. Orange Carrots: Add zest and juice of 1 orange and 2 TBS fresh mint, basil or cilantro to 5-Minute “Healthy Steamed” Carrot recipe.

3. Curried Carrot Salad: Combine the 5-Minute “Healthy Steamed” Carrots recipe, 1 TBS capers, 1/2 minced red onion, 1 cup yogurt, 1 tsp curry, 1/2 tsp cumin, and red pepper flakes. Chill for a savory salad.

4. Greek Carrots: For a delicious side dish, toss the 5-Minute “Healthy Steamed” Carrots recipe with dill weed and crumbled feta cheese.

ADDITIONAL IDEA FOR RAW CARROTS:

Super Carrot Raisin Salad: Peel and shred 2–medium Carrots. Combine them with 1/2 cup raisins and 1/2 cup chopped fresh or canned pineapple (pictured above). Toss with “Healthy Vinaigrette” Dressing (see page 143).

Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Carrots, and I will share them with others through our website at www.whfoods.org.

health benefits of carrots

Promote Heart Health

Carrots are an excellent source of antioxidant compounds and one of the richest vegetable sources of the pro-vitamin A carotenoids. One serving of Carrots provides the greatest amount of alpha-carotene and the fifth greatest amount of betacarotene compared to all of the other World’s Healthiest Fruits and Vegetables. Just one cup provides a supply of carotenoids equal to roughly 680% of the DV for vitamin A.

Image

Image

The antioxidant compounds found in Carrots have numerous health benefits, including helping to protect against cardiovascular disease. A review of six epidemiological studies revealed that high-carotenoid diets are associated with a reduced risk of heart disease. In one study that examined the diets of more than a thousand individuals, those who had at least one serving of Carrots and/or squash each day had a 60% reduction in their risk of heart attacks compared to those who ate less than one serving of these carotenoid-rich foods per day. Carrots are also rich in other heart-healthy nutrients including vitamin C, dietary fiber, potassium, vitamin B6, niacin, magnesium and folate.

Promote Lung Health

Vitamin A has long been known to be associated with healthy lungs. This is because it is needed to maintain the optimal structure and function of the tissues that line the lungs. Recent research has further explored the relationship between vitamin A, lung health and smoking. When experimental animals were fed a vitamin A-deficient diet, they were found to develop the lung condition emphysema. In addition, when animals were exposed to cigarette smoke, researchers found that the development of emphysema was related to a reduction in their body levels of vitamin A (it turns out that a common carcinogen in smoke, benzo(a)pyrene, causes vitamin A deficiency). In another study, smoke-exposed animals given a vitamin A-rich diet had less emphysema than those given the standard diet. This research highly suggests that vitamin A-rich foods, such as Carrots, are an important food to include in your diet if you are concerned about the health of your lungs, especially if you are a smoker or are exposed to second-hand smoke.

Additional Health-Promoting Benefits of Carrots

Carrots are also a concentrated source of many other nutrients providing additional health-promoting benefits. These nutrients include bone-building vitamin K and phosphorus, free-radical-scavenging manganese, energy-producing vitamin B1, and sulfite-detoxifying molybdenum. Since Carrots are rich in fiber, which makes them filling, and contain only 52 calories per one cup serving, they are an ideal food for healthy weight control.

Winter Squash

Image

highlights

Image

Image

Modern day Squash was developed from wild Squash that grew in an area between Guatemala and Mexico. The Native Americans held Winter Squash in such high regard that they buried it along with their dead to provide them nourishment on their final journey. Winter Squash was originally cultivated for its seeds because the fruit had little flesh and was very bitter, in contrast to the abundance of finely textured sweet flesh that we are familiar with today. Proper preparation of Winter Squash is the key to bringing out its best flavor and maximizing its nutritional benefits. That is why I want to share with you the secret of the “Healthiest Way of Cooking” Winter Squash, which takes only 7 minutes.

why winter squash should be part of your healthiest way of eating

My regard for Winter Squash continues to grow as science discovers the increasing number of carotenoid phytonutrients (plant nutrients) it contains, which are not only responsible for its characteristic orange color, but many of its health-promoting benefits. These include alpha- and betacarotene, known as “provitamin A” compounds because they can be converted into an active form of vitamin A. These carotenoid phytonutrients also function as powerful antioxidant and anti-inflammatory agents. Winter Squash is an ideal food to add to your “Healthiest Way of Eating” not only because it is high in nutrients but also because it is low in calories: one cup of cooked Winter Squash contains only 80 calories. (For more on the Health Benefits of Winter Squash and a complete analysis of its content of over 60 nutrients, see page 242.)

varieties of winter squash

Winter Squash (Cucurbita maxima) is a member of the Cucurbitaceae family, a relative of both the melon and the cucumber, and comes in many different shapes and sizes. While the different varieties of Winter Squash are distinctive in both their appearance and flavor, they all share some common characteristics, including a hard protective skin that is difficult to pierce; this accounts for Winter Squash’s long storage life of 3–4 weeks. They are also mildly sweet with finely textured flesh and a hollow inner cavity that contains seeds. Some of the more popular varieties include:

BUTTERNUT SQUASH

Shaped like a large pear, this variety has cream-colored skin, deep orange-colored flesh and sweet flavor.

ACORN SQUASH

With harvest-green skin speckled with orange patches and pale yellow-orange flesh, Acorn Squash has a unique flavor that is a combination of sweet, nutty and peppery.

HUBBARD SQUASH

A large Squash that can be dark green, grey-blue or orange-red in color, Hubbard Squash is not as sweet as many other varieties of Winter Squash.

TURBAN OR BUTTERCUP SQUASH

Green in color with speckles or stripes, Turban Squash has an orange-yellow flesh and a taste reminiscent of hazelnuts.

KABOCHA

Kabocha is the generic named used for varieties of Japanese Winter Squash that are becoming increasingly available in markets throughout the United States. They have a taste similar to sweet potatoes and are richer, sweeter and creamier than other varieties of Winter Squash. Best of all, you don’t have to remove the skin! It gets soft when cooked and tastes great. If you have not heard of Kabocha or have not tried this variety of Winter Squash, you are missing a special treat.

SPAGHETTI SQUASH

Lightly sweet and yellow in color with a thin hard shell, this Winter Squash has an inside texture similar to strands of spaghetti.

PUMPKINS

Ninety-nine percent of the Pumpkins marketed in the United States are used for Halloween jack-o-lanterns. The varieties used for this purpose are usually too stringy to eat. Sugar Pumpkins are a smaller variety that are sweeter and have close-grained flesh, which makes them a much better choice for cooking.

the peak season

Although Winter Squash is available from August through March, its peak season is in the fall during the months of October and November. These are the months when its concentration of nutrients and flavor are highest and its cost is at its lowest.

4 steps to the best tasting and most nutritious winter squash

Turning Winter Squash into a flavorful dish with the most nutrients is simple if you just follow my 4 easy steps:

1. The Best Way to Select

2. The Best Way to Store

3. The Best Way to Prepare

4. The Healthiest Way of Cooking

1. the best way to select winter squash

You can select the best tasting Winter Squash by looking for ones that are firm, heavy for their size and have dull (not glossy) rinds. By selecting the best tasting Winter Squash, you will also be enjoying Winter Squash with the highest nutritional value. As with all vegetables, I recommend selecting organically grown varieties whenever possible. (For more on Organic Foods, see page 113.)

Avoid Winter Squash with soft rinds, an indication that the Squash may be watery and lacking in flavor, and those that have water-soaked or moldy areas, which are signs of decay. Winter Squash spoils easily when damaged.

Here is a question I received from a reader of the whfoods.org website about Winter Squash:

Q Do you lose a lot of nutrients when you cook Winter Squash in a microwave?

A Loss of nutrients in the microwave depends on the same factors involved with loss of nutrients on the stovetop. To predict the nutrient loss, it’s important to know answers to questions like: “Is the vegetable placed in water? How much water? To what temperature are the vegetable and water heated? For how long?”

I’ve seen studies showing minimal loss of nutrients from microwaved vegetables, and I’ve also seen studies showing substantial loss. In general, I much prefer stovetop steaming of Winter Squash to microwaving; it only takes 7 minutes if you cut it into cubes and therefore is a quick and easy way to prepare this great vegetable.

2. the best way to store winter squash

Winter Squash is a hearty vegetable and stores well. Winter Squash continues to respire even after it has been harvested. Slowing down the respiration rate with proper storage is the key to extending its flavor and nutritional benefits. (For a Comparison of Respiration Rates for different vegetables, see page 91.)

Winter Squash Will Remain Fresh for Up to 3–4 Weeks When Properly Stored

The best way to store uncut Winter Squash is in a cool, dark place, away from heat and bright light. Winter Squash should not be subjected to extreme heat or extreme cold. The ideal temperature for storing Winter Squash is between 50°F and 60°F (10°–16°C).

How to Store Cut Winter Squash

Once it is cut, place Winter Squash in an airtight container or plastic storage bag with excess air removed, and store it in the crisper section of your refrigerator where the temperature ranges from 33°F–40°F (1°– 4°C). This will limit its exposure to air flow, help reduce its respiration rate and retard spoilage; it also helps Winter Squash maintain its internal (cellular) moisture. Since the vitamin C content starts to quickly degrade once the Winter Squash has been cut, it is best to use the cut Squash within a couple of days.

3. the best way to prepare winter squash

Whether you are going to enjoy steaming or baking Winter Squash, I want to share with you the best ways to prepare it. Properly preparing Winter Squash helps to ensure that the Winter Squash you serve will have the best flavor and have retained the greatest number of nutrients.

Cleaning Winter Squash

Rinse Winter Squash under cold running water before cutting. (For more on Washing Vegetables, see page 92.)

Peeling Winter Squash

All varieties of Winter Squash require peeling for steaming except for Kabocha and Butternut Squash. You can peel Winter Squash with a potato peeler or a knife.

Cubed Butternut Squash

Butternut Squash has a unique shape that requires a special approach to cutting. To cut into cubes, it is best to first cut it in half between the neck and bulb. This makes peeling it much easier. (For instructions on how to cube the neck portion of the Squash, see bottom of next page.) Cut bulb in half and scoop out seeds. Slice into 1-inch slices and make 1-inch cuts across slices for 1-inch cubes.

Prepare Winter Squash for Baking

You don’t have to peel Winter Squash when baking or slow roasting. Cut the ends off, cut the Squash in half lengthwise down the middle, scoop out the seeds and bake. Alternatively, you can leave the Squash whole, pierce a few times with a fork or tip of a paring knife, bake and scoop out the seeds after it has been cooked. You can peel cooked Squash easily with a knife and then cut into pieces of desired size.

4. the healthiest way of cooking winter squash

Since research has shown that important nutrients can be lost or destroyed by the way a food is cooked, the “Healthiest Way of Cooking” Winter Squash is focused on bringing out its best flavor while maximizing its vitamins, minerals and powerful antioxidants.

The Healthiest Way of Cooking Winter Squash: “Healthy Steaming” for just 7 Minutes

In my search to find the healthiest way to cook Winter Squash, I tested every possible cooking method and discovered that “Healthy Steaming” all varieties of Winter Squash for just 7 minutes delivered the best result. “Healthy Steaming” provides the moisture necessary to make Winter Squash tender and brings out its peak flavor. While Winter Squash is a hearty vegetable, “Healthy Steaming” allows it to cook quickly, so you can enjoy it without spending too much time cooking it. “Healthy Steamed” Winter Squash is dense, firm and sweet, and has retained a maximum amount of nutrients. The Step-by-Step Recipe will show you how easy it is to “Healthy Steam” Winter Squash. (For more on “Healthy Steaming,” see page 58.)

How to Avoid Overcooking Winter Squash

One of the primary reasons Winter Squash loses its flavor is because it is overcooked. “Healthy Steamed” Winter Squash is tender, has the best flavor and is cooked just long enough to soften its cellulose and hemicellulose; this makes it easier to digest and allows its health-promoting nutrients to become more readily available for absorption. The shorter cooking time required for “Healthy Steamed” Winter Squash will help to keep its glycemic index low because less of the starches will have turned to sugar. Testing Winter Squash with a fork is an effective way to determine whether it is done.

Cooking Methods Not Recommended for Winter Squash

BOILING

I do not recommend boiling Winter Squash because boiling increases its water absorption and dilutes its flavor. It also causes the loss of many of its nutrients, including minerals, water-soluble vitamins (such as C and the B-complex vitamins) and health-promoting phytonutrients.

Here is a question I received from a reader of the whfoods.org website about Winter Squash:

Q Can I eat the skin of Winter Squash?

A While from a nutritional perspective it’s fine to eat the skin of Winter Squash, you may find that it is very tough and fibrous. Kabocha and Butternut Squash are the only ones I know of that have a skin enjoyable to eat. That being said, how you prepare the Squash may also have an effect on the edibility of the skin. Baking it for a long period of time may soften the outer skin enough to make it more palatable. If you are going to eat the skin, I’d strongly recommend selecting organic Squash, since the skin is the site of many potential toxic residues in the case of non-organically grown Squash. There are many nutrients in the skin of a Squash, including different types of fiber, some vitamins, some minerals and some phytonutrients.

Slow Baked Winter Squash

I have found that “Slow Baking” brings out the best flavor.

1. Pierce the Squash near the stem with a knife to allow any steam to escape.

2. Place Squash in a shallow pan with a little water in the bottom to keep it from drying out and bake in a preheated 350°F (175°C) oven for about 50–60 minutes, until a knife can easily be inserted near the stem.

3. Cut Squash in half and scoop out seeds. Cut in half again (so Squash is quartered) and serve with the peel on.

• If you are short on time, you can “Slow Roast” Squash. To do so, cut squash in half, remove seeds, place the Squash (cut side down) in a baking dish and bake at 350°F (175°C) for 45 minutes.

• “Slow Roasting” Winter Squash will increase its glycemic index because starches turn into sugar.

• Seeds from all varieties of Winter Squash are edible after they have been roasted. (For more on Roasting Seeds, see page 508.)

An Easy Way to Prepare Winter Squash, Step-by-Step

Image

CUBED BUTTERNUT SQUASH (NECK PORTION)

1 Follow the directions for peeling on previous page and cut neck in half. 2 If you want 1-inch cubes, slice each half of the neck into 1-inch thick slices. Turn and make 1-inch cuts across the slices. 3 Cut across strips for 1-inch cubes.

health benefits of winter squash

Promotes Heart Health

Winter Squash is one of the most concentrated vegetable sources of alpha-linolenic acid (ALA), an omega-3 essential fatty acid that is very good for heart health. Not only is it converted to EPA, the fatty acid concentrated in fish that has been found to lower triglycerides and prevent erratic heart rhythms, but recent research also suggests that dietary ALA itself reduces risk of cardiovascular disease.

Image

Image

Winter Squash’s deep orange and yellow colors are a reflection of the carotenoid phytonutrients—alpha-carotene, betacarotene, lutein, zeaxanthin and beta-cryptoxanthin—that it contains. In addition to being an excellent source of vitamin A through its concentration of pro-vitamin carotenoids, it is also a very good source of vitamin C. This antioxidant partnership benefits overall health, including heart health, since these nutrients can help to protect against the initiation of events that lead to atherosclerosis. Yet, its cardiovascular benefits don’t stop there since Winter Squash is also a concentrated source of other nutrients that will help keep your circulatory system functioning at its best—it is a very good source of dietary fiber and potassium, and a good source of folate, vitamin B6 and niacin.

Promotes Respiratory Health

Vitamin A is a very important nutrient for lung health since it is instrumental for the growth and development of the tissues that line this important organ. Recent research also suggests that vitamin A may play an important role in protecting the lungs from the damaging effects of smoking, as evidenced by laboratory animal studies that showed that smoking depletes vitamin A stores; animals with reduced vitamin A were more likely to develop emphysema. Additionally, certain types of Winter Squash—such as Pumpkin and Butternut—are concentrated sources of beta-cryptoxanthin, a very powerful carotenoid antioxidant found to be especially protective of lung health. A recent study just found that those who ate the most cryptoxanthin-rich foods had a significantly reduced risk of developing lung cancer.

Additional Health-Promoting Benefits of Winter Squash

Winter Squash is also a rich source of other nutrients providing additional health-promoting benefits. These nutrients include free-radical-scavenging manganese and copper, energy-producing vitamins B1 and B5, and sleep-promoting tryptophan. Since Winter Squash contains only 80 calories per one cup serving, it is an ideal food for healthy weight control.

STEP-BY-STEP RECIPE

The Healthiest Way of Cooking Winter Squash

7-Minute “Healthy Steamed” Butternut Squash

Whole Butternut Squash (or Kabocha or Hubbard) takes about one hour to cook, but I discovered that by cutting it into 1-inch cubes and using the “Healthy Steaming” method, it will cook in just 7 minutes. “Healthy Steamed” Butternut Squash also has the greatest number of nutrients.

2 cups Butternut Squash

3 TBS extra virgin olive oil

1 tsp lemon juice

Sea salt and pepper to taste

1. Fill the bottom of the steamer with 2 inches of water.

2. While steam is building up in steamer, cut Butternut Squash into 1-inch cubes as described under The Best to Way to Prepare Winter Squash.

3. Steam covered for 7 minutes. Butternut Squash is done when it is tender, yet still firm enough to hold its shape. (For information on Differences in Cooking Time, see page 94.)

Image

“Healthy Steamed” Winter Squash

4. Transfer to a bowl. For more flavor, toss Butternut Squash with the oil, lemon juice, salt and pepper while it is still hot. Research shows that carotenoids found in foods are best absorbed when consumed with oils.

SERVES 2

COOKING TIPS:

• To prevent overcooking Winter Squash, I highly recommend using a timer.

• Testing Winter Squash with a fork is an effective way to determine whether it is done.

Flavor Tips: Try these 5 great serving suggestions with the recipe above. Image

1. Most Popular: Add crumbled feta and chopped fresh rosemary, sage or thyme to the 7-Minute “Healthy Steamed” Butternut Squash recipe.

2. Pumpkin with Sea Vegetables: Soak hijiki (sea vegetable, see page 311) for 10 minutes. Drain and combine in a large bowl with the 7-Minute “Healthy Steamed” Butternut Squash recipe (use sugar pumpkin (Kabocha) instead of butternut), 1/2 medium red onion sliced, 1 tsp tamari (soy sauce), 1 tsp ginger juice, a pinch of cayenne pepper and 1 TBS rice wine vinegar. The more ginger and cayenne, the spicier it will be. Delicious warm or cold as a salad.

3. Add 1 TBS honey and sprinkle with ground cinnamon and nutmeg.

4. 3-Minute Squash Soup: Combine the 7-Minute Steamed Butter Squash recipe in a pan with 1½ cups of chicken or vegetable broth, 3 TBS of canned premium coconut milk, 1 TBS chopped fresh ginger, 1 tsp turmeric and salt and pepper to taste. Bring it to boil. Transfer to a blender and blend for 1 minute.

5. Mashed Butternut Squash: Mash the 7-Minute “Healthy Steamed” Butternut Squash recipe and 2 cloves of pressed garlic with a potato masher, and serve in place of mashed potatoes. Alternatively, you can purée in a blender. Ginger or garam masala adds great flavor to mashed Butternut Squash.

Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Winter Squash, and I will share them with others through our website at www.whfoods.org

beets and beet greens

Image

highlights

Image

Image

The ancient Romans were among the first to cultivate Beets for food, and the tribes that invaded Rome were responsible for introducing Beets throughout northern Europe, where they were used for animal fodder. However, it wasn’t until the 16th century that Beets became popular for human consumption. Beets are a two-in-one vegetable as you can enjoy both their roots and leaves. (I will refer to Beet roots as Beets and the leaves as Beet Greens.) In fact, at one time, the Beet Greens were the preferred portion of the plant for consumption. This comes as no surprise since they are delicious, as well as nutritious, so I am always surprised when I see them discarded. Proper preparation of Beets is the key to enjoying their best flavor and maximizing their nutritional benefits. That is why I want to share with you the secret of the “Healthiest Way of Cooking” them al denté. You can enjoy the creamy buttery texture of Beets by steaming or roasting.

why beets should be part of your healthiest way of eating

Beets contain unique phytonutrient pigments. Betacyanin is the red pigment found in red Beets, and betaxanthin is the yellow pigment found in yellow Beets. Both of these pigments can provide powerful antioxidant protection. In a study comparing Beets to onions, celery, spinach, broccoli and carrots, they were found to have more polyphenolic content as well as higher antioxidant ability. Beets are also particularly rich in folate, a B vitamin important for a healthy heart and essential for normal tissue growth.

Beets are ideal to add to your “Healthiest Way of Eating” not only because they are high in nutrients, but also because they are low in calories: one cup of cooked Beets contains 75 calories. (For more on the Health Benefits of Beetsand a complete analysis of their content of over 60 nutrients, see page 251.)

varieties of beets

Beet consumption is thought to have originated in prehistoric times in North Africa, but wild Beets also grew along the Asian and European seashores. The sweet taste of Beets reflects their high sugar content, which makes them an important raw material in the production of refined sugar.

Beets come in a variety of colors including red, yellow and white speckled with pink. The three varieties below represent the bulk of Beets marketed today:

TABLE BEETS

Table Beets come in red, yellow or a white/pink combination. This is the most popular variety of Beets and the ones most commonly found in local markets. Red Beets contain a health-promoting phytonutrient called betacyanin, which provides extra nutritional benefits not found in yellow or rainbow-colored Beets. This is the variety featured in the photographs in this chapter.

SUGAR BEETS

Grown specifically for the production of refined sugar and alcohol, these large white Beets are not generally eaten as a vegetable. Their sugar content is more than twice that of red Beets (20% compared to 8% in red Beets), and they lack many of their nutritional benefits.

MANGELWURZEL OR FODDER BEETS

A type of beet used for animal feed.

the peak season

Although Beets are available throughout the year, their peak season runs June through October. These are the months when their concentration of nutrients and flavor are highest and their cost is at its lowest.

biochemical considerations

Beets are a concentrated source of oxalates, which might be of concern to certain individuals. (For more on Oxalates, see page 725.)

Beeturia

If you start to see red when you increase your consumption of Beets, don’t be alarmed. You’re just experiencing beeturia, or a red or pink color of your urine or stool. No need to panic; the condition is harmless.

4 steps for the best tasting and most nutritious beets

Turning Beets into a flavorful dish with the most nutrients is simple if you just follow my 4 easy steps:

1. The Best Way to Select

2. The Best Way to Store

3. The Best Way to Prepare

4. The Healthiest Way of Cooking

1. the best way to select beets

You can select the best tasting Beets by looking for medium-sized Beets with firm roots, smooth skin and deep color. By selecting the best tasting Beets, you will also be getting Beets with the highest nutritional value. As with all vegetables, I recommend selecting organically grown varieties of Beets whenever possible. (For more on Organic Foods, see page 113.)

Avoid Beets that have spots, bruises or soft, wet areas, all of which indicate spoilage. Shriveled or flabby Beets are aged, tough and fibrous.

2. the best way to store beets

Beets will become soft and lose their freshness if not stored properly. If you are not planning to use Beets immediately after bringing them home from the market, be sure to store them properly as they can lose up to 30% of some of their vitamins as well as much of their flavor.

Beets continue to respire even after they have been harvested; their respiration rate at room temperature (68°F/20°C) is 60 mg/kg/hr. Slowing down the respiration rate with proper storage is the key to extending their flavor and nutritional benefits. (For a Comparison of Respiration Rates for different vegetables, see page 91.)

Beets Will Remain Fresh for Up to 3 Weeks When Properly Stored

1. Store fresh Beets in the refrigerator. The colder temperature will slow the respiration rate, helping to preserve their nutrients and keeping Beets fresh for a longer period of time.

2. Cut off the stems before storing Beets and then place Beets in a plastic storage bag before refrigerating. I have found that it is best to wrap the bag tightly around the Beets, squeezing out as much of the air from the bag as possible.

3. Do not wash Beets before refrigeration because exposure to water will encourage Beets to spoil.

3. the best way to prepare beets

Properly cleaning and cutting Beets will help to ensure that they have the best flavor and retain the greatest number of nutrients.

Cleaning Beets

To minimize bleeding, wash Beets gently under cool running water, taking care not to tear the skin; the tough outer layer helps keep most of Beets’ health-promoting pigments inside the vegetable. (See Washing Vegetables, page 92.)

Peeling Beets

If you are going to roast or steam your Beets, it is best not to peel Beets until after they have been cooked. When bruised or pierced, Beets bleed, lose much of their vibrant color and turn a dull brownish-red.

Small, young Beets may be so tender after they are cooked that peeling may be unnecessary.

4. the healthiest way of cooking beets

Since research has shown that important nutrients can be lost or destroyed by the way a food is cooked, the “Healthiest Way of Cooking” Beets is focused on bringing out the their best flavor while maximizing their vitamins, minerals and powerful antioxidants.

The Healthiest Way of Cooking Beets: “Healthy Steaming” for just 15 Minutes

In my search to find the healthiest way to cook Beets, I tested every possible cooking method and discovered that “Healthy Steaming” medium-size Beets (cut into pieces) for 15 minutes delivered the best result. “Healthy Steaming” makes Beets tender, brings out their rich flavor and maximizes their nutritional profile. The Step-by-Step Recipe will show you how easy it is to “Healthy Steam” Beets. (For more on “Healthy Steaming,” see page 58.)

How to Avoid Overcooking Beets

“Healthy Steamed” Beets are tender, have the best flavor and are cooked just long enough to soften their cellulose and hemicellulose; this makes them easier to digest and allows their health-promoting nutrients to become more readily available for assimilation.

Roasting Beets

Beets get sweeter and more creamy the longer they are cooked. To roast Beets, just wash and trim off the roots, cover and place in oven at 400°F (200°C) for 1 to 1½ hours depending on their size. Never use aluminum foil. When cooked, rub with a paper towel to remove the skin.

Healthy Cooking Tips for Beets

• Beet juice can stain your skin and nails. Wearing kitchen gloves is a good idea when handling Beets.

• If your hands become stained during the cleaning and cooking process, rubbing them a few times with some lemon juice will remove the stain.

• Another way to minimize your handling of the Beets is to peel cooked whole Beets while holding them with a fork.

• The color of Beets can be modified during cooking. Adding an acidic ingredient such as lemon juice or vinegar will brighten the color, while an alkaline substance such as baking soda will often cause them to turn a deeper purple. Salt will blunt Beets’ color, so add it only at the end of cooking if desired.

An Easy Way to Prepare Beets, Step-By-Step

Image

PREPARE BEETS FOR STEAMING

1 Leave 1 inch of the tap root intact. 2 Leave 1 inch of stems above the root. 3 Cut Beets into pieces.

STEP-BY-STEP RECIPE

The Healthiest Way of Cooking Beets

15-Minute “Healthy Steamed” Beets

Boiling whole Beets takes from 1–2 hours, but I have discovered that by cutting them into quarters, they will be ready in a fraction of the time. The Mediterranean Dressing adds great flavor as well as extra nutrition.

1 lb medium size Beets

Mediterranean Dressing:

3 TBS extra virgin olive oil

2 tsp lemon juice

1 medium clove garlic

Sea salt and pepper to taste

1. Fill the bottom of the steamer with 2 inches of water.

2. While the water is coming to a boil, chop or press garlic and let it sit for at least 5 minutes. (Why?, see page 261.)

2. Wash Beets, leaving 2 inches of tap root and 1 inch of the stem on the Beets. Cut Beets into quarters. Do not peel.

3. Steam covered for 15 minutes. Beets are cooked when you can easily insert a fork or the tip of a knife into the Beet. Although some of their colorful phytonutrients are lost to the steaming water, there is plenty of color and nutrients left in the Beets. (For information on Differences in Cooking Time, see page 94.)

Image

“Healthy Steamed” Beets with Goat Cheese

4. Peel beets by setting them on a cutting board and rubbing skin off with a paper towel. Wearing kitchen gloves will help prevent staining your hands.

5. Transfer to a bowl. For more flavor, toss Beets with the remaining ingredients while they are still hot. (Mediterranean Dressing does not need to be made separately.) Research shows that carotenoids found in foods are best absorbed when consumed with oils.

OPTIONAL: To mellow the flavor of garlic, add garlic to Beets for the last 2 minutes of steaming.

SERVES 2

COOKING TIPS:

• To prevent overcooking Beets, I highly recommend using a timer.

• Testing Beets with a fork is an effective way to determine whether they are done.

Flavor Tips: Try these 7 great serving suggestions with the recipe above. Image

1. Most Popular. Add 1 TBS balsamic vinegar to Mediterranean Dressing. Pour dressing over hot Beets and top with minced fresh basil and goat cheese (pictured above).

2. Top Beets with plain yogurt mixed with fresh or dried dill.

3. Serve Beets with “Healthy Sautéed” Fennel.

4. Serve Beets on a platter with cooked sliced eggs and thinly sliced red onion. Top with Mediterranean Dressing and fresh dill.

5. Creamy Horseradish Beets: Combine 1 tsp horseradish, 2 tsp honey, 1/2 cup plain low-fat yogurt and dill weed to taste in a mixing bowl. Add 15-Minute “Healthy Steamed” Beets recipe and toss lightly until Beets are coated with the sauce.

6. Orange Spiced Beets: Combine hot 15-Minute “Healthy Steamed” Beets recipe with the segments of 2 oranges, zest from 1 orange, 1 tsp fresh grated ginger, a pinch of cloves and 1 TBS honey.

7. Mustard Beets: Combine 1 TBS Dijon mustard, 2 tsp honey, 1/2 cup plain low-fat yogurt, 1 TBS fresh tarragon and sea salt and pepper to taste in a mixing bowl. Add 15-Minute “Healthy Steamed” Beets recipe and mix lightly until Beets are coated with sauce.

Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Beets, and I will share them with others through our website at www.whfoods.org.

Image how to enjoy fresh beets without cooking

It is best to grate Beets if you are going to eat them raw. It makes them easier to digest. For the sweetest flavor, peel before shredding. A food processor is a quick and easy way to grate Beets.

Grated Beet Salad: Grate 3 medium Beets. Combine with 1 TBS Dijon mustard, 1 TBS lemon juice, 3 TBS extra virgin olive oil and sea salt to taste. Place on a bed of fresh salad greens.

Mediterranean Beets: Grate 3 medium Beets. Place in a serving bowl and toss with 3 TBS extra virgin olive oil, 2 tsp lemon juice, 2 TBS mixed herbs (such as basil, oregano and rosemary), and sea salt and pepper to taste.

Raw Borscht Soup: In a blender, combine 1 peeled Beet cut into chunks, 1 cucumber cut into chunks (peel if skin is tough), 1 avocado cubed, 2 green onions sliced, juice of 1 lemon and a handful of dill. Add extra virgin olive oil, salt and pepper to taste. Blend until smooth. Add water to thin.

Marinated Beet Salad

6 medium Beets, diced

1/2 medium onion, thinly sliced

1/2 cup water

1 TBS vinegar

1/4 cup walnuts, chopped

1 TBS parsley, chopped

1/2 cup extra virgin olive oil

1/4 cup cider vinegar

2 TBS Dijon mustard

2 TBS honey

1 tsp sea salt

1/2 tsp black pepper

1. “Healthy Steam” the diced Beets until tender. This will take about 15 minutes.

2. “Healthy Sauté” the thinly sliced onion in the water and vinegar for about 2 minutes.

3. Strain onion and place in a bowl with the beets. Toss with the chopped walnuts, chopped parsley, extra virgin olive oil, cider vinegar, Dijon mustard, honey, sea salt and black pepper.

4. Mix well.

5. Serve warm or chilled.

SERVES 4–6

Here are questions I received from readers of the whfoods.org website about Beets:

Q Does canning affect the nutrient levels of vegetables?

A Vegetables are especially important sources of vitamins, minerals, and phytonutrients like carotenoids and flavonoids. In some cases, these particular nutrients can be very difficult to obtain from any other food group (except fruit). Vitamins and phytonutrients are especially susceptible to degradation from heat. This combination of vegetable’s food group uniqueness and heat susceptibility makes the canning of vegetables a fairly high-risk process in terms of nourishment.

Because canning most often involves high heat, it can rob foods of vast amounts of nutrients. For example, in the process of canning mixed vegetables, the vitamin C loss can be as high as 67%. During the canning of tomato juice, up to 70% of the original folic acid can be lost

beet greens

Image

highlights

Image

Image

Image

Don’t throw away the Beet Greens when preparing Beets—they are a rich source of nutrients. Beet Greens are similar in taste and texture to spinach and Swiss chard, which is not surprising since they belong to the same plant family.

why beet greens should be part of your healthiest way of eating

Similar to spinach and Swiss chard, Beet Greens are an extremely nutritious vegetable. They are an excellent source of vitamins A and C, which provide powerful antioxidant protection from oxidative damage to cellular structures and DNA. They are also a rich source of lutein and zeaxanthin, carotenoid phytonutrients important for healthy vision. Beet Greens are an ideal food to add to your “Healthiest Way of Eating” not only because they are high in nutrients, but also because they are low in calories: one cup of cooked Beet Greens contains only 39 calories.

varieties of beet greens

There are as many varieties of Beet Greens as there are Beets. (See “Varieties” of Beets on page 244.)

the peak season

Beet Greens are available throughout the year; however, the peak of their season runs from June through October. These are the months when their concentration of nutrients and flavor are highest and their cost is at its lowest.

biochemical considerations

Beet Greens are a concentrated source of oxalates, which might be of concern to certain individuals. (For more on Oxalates, see page 725.)

1. the best way to select beet greens

Beet Greens almost always come with the Beet roots; they are seldom sold separately. Although the quality of the greens does not reflect that of the roots, you can select the best tasting Beet Greens by looking for those that appear fresh, have a lively green color and are not limp. Be sure to enjoy this very nutritious part of the plant. As with all vegetables, I recommend selecting organically grown varieties of Beet Greens whenever possible. (For more on Organic Foods, see page 113.)

Avoid Beet Greens that have turned yellow and are wilted as this is an indication that they have lost some nutritional value.

2. the best way to store beet greens

It is important to refrigerate Beet Greens. I have found that it is best to place Beet Greens in a plastic storage bag like those you get free in the vegetable section of your local market. (Beet Greens may be cut away from the roots or left attached.) Squeeze out as much of the air from the bag as possible by wrapping the bag tightly around the greens. This will help to extend the storage life of Beet Greens and keep them fresh for about 4 days. (For more details on storing, see Spinach, page 100.)

3. the best way to prepare beet greens

Rinse under cool running water. Prepare Beet Greens as you would Swiss chard by stacking the leaves and cutting them into 1-inch slices. Thin stems are sweet and tender and can be prepared with the leaves.

4. the healthiest way of cooking beet greens

The Healthiest Way of Cooking Beet Greens: “Quick Boiling” for Just 1 Minute

“Quick Boiling” is the healthiest way to cook Beet Greens because it frees up some of the unwanted acids and allows them to leach out into the water. It takes only 1 minute to “Quick Boil” Beet Greens. While boiling is not considered the best way of cooking most vegetables, Beet Greens are one of only three vegetables I recommend boiling because of their acid content. The other two are Swiss chard and spinach. After boiling any of these three vegetables, be sure to discard the cooking water. Do not drink it or use it for stock because it will contain the unwanted acids leached from the vegetables. (For more on “Quick Boiling,” see page 61.)

Since Beet Greens can be prepared in the same way as spinach, refer to the Spinach chapter (page 98) for instructions and recipe.

Here are questions I received from readers of the whfoods.org website about Beets:

Q Can you eat Beets raw?

A You absolutely can eat Beets raw. Some ideas include adding julienned red Beets to a salad, adding shaved yellow Beets to coleslaw or making a “napoleon” of layered thinly sliced Beets goat cheese, chopped walnuts and chopped mint.

Q Do “pickled” Beets still contain nutrients in them?

A Pickled Beets provide some of the same nutritional benefits of raw Beets, including being a rich source of dietary fiber, folate, selenium and antioxidant phytonutrients such as betacyanins. For some people, the concern with pickled Beets would be that they oftentimes have a high sodium content.

health benefits of beets and beet greens

Promote Optimal Health

Beet roots contain a unique class of phytonutrients called betalains. Currently, betalains have only been identified in a few plant foods, and Beets are those that are the most commonly consumed. Betacyanin, a red pigment that is concentrated in red Beets, and betaxanthin, the yellow-orange pigment found in yellow Beets, are two examples of betalain phytonutrients that have been found to offer potent antioxidant protection.

These health-promoting phytonutrient pigments may be partially responsible for Beets’ suggested role as a chemoprotective food. In one study, liver antioxidant enzymes increased in laboratory animals that were fed Beet fiber. Since these enzymes protect the liver from free radicals, they are thought to prevent the beginnings of cancerous activity. In another study, scientists noted that animals fed Beet fiber had an increase in their number of large intestine CD8 cells, special immune cells that detect and eliminate abnormal cells and protect animals against precancerous cellular abnormalities. In a human clinical trial, Beet juice was found to be a potent inhibitor of cell mutations that are normally caused by nitrosamines, metabolic byproducts of nitrates, which are chemical preservatives commonly used in processed meats.

It turns out that Beet Roots are not the only part of the plant offering protection against free-radical damage—Beet Greens also have amazing antioxidant potential. In one study that compared them to spinach, broccoli, carrots, onions and celery, Beet Greens were found to have the highest phenolic phytonutrient content as well as the greatest ability to absorb oxygen radicals (a marker of their antioxidant capacity).

Promote Heart Health

Beets may be a great food when it comes to promoting heart health. Animals consuming diets high in Beet fiber were found to have 30% lower total cholesterol levels, 40% lower triglyceride levels and significantly increased HDL (beneficial cholesterol) levels. In addition to fiber, other heart-healthy nutrients concentrated in Beets include folate, potassium, magnesium and vitamin C. And owing to their antioxidant abilities, Beet phytonutrient pigments have been found to prevent the oxidation of LDL, which is one of the initiating steps in the development of atherosclerosis.

Additional Health-Promoting Benefits of Beets

Beets are also a concentrated source of many other nutrients providing additional health-promoting benefits. These nutrients include free-radical-scavenging manganese and copper, energy-producing iron, bone-building phosphorus, and sleep-promoting tryptophan. Since Beets contain only 74 calories per one cup serving, and cooked Beet Greens contain only 39 calories per one cup serving, they are an ideal food for healthy weight control.

Image

Image

eggplant

Image

highlights

Image

Image

Eggplant originally grew wild in India and was first cultivated in China in the 5th century BC Although it has become an esteemed vegetable, especially in Mediterranean countries, Eggplant did not gain popularity until many centuries after its introduction to Europe because of its overly bitter taste. It was only after the development of new varieties in the 18th century that Eggplant lost both its bitter taste and bitter reputation. As with all vegetables, proper preparation of Eggplant is the key to bringing out its best flavor and maximizing its nutritional benefits. That is why I want to share with you the secret of the “Healthiest Way of Cooking” Eggplant. In just 7 minutes, you will be able to enhance its flavor and enjoy its soft, creamy texture while maximizing its nutritional value.

why eggplant should be part of your healthiest way of eating

In addition to the vitamins and minerals that it contains, Eggplant’s health-promoting properties are also provided by an anthocyanin called nasunin; this phytonutrient provides protection from oxidative damage to cellular structures and also provides Eggplant with its deep rich color and distinctive flavor. Eggplant is an ideal food to add to your “Healthiest Way of Eating” because it is not only high in nutrients but is low in calories: one cup of cooked Eggplant contains only 28 calories. (For more on the Health Benefits of Eggplant and a complete analysis of its content of over 60 nutrients, see page 256.)

varieties of eggplant

Eggplant (Solanum melongena) belongs to the nightshade family of vegetables, which also includes tomatoes, peppers and potatoes. While different varieties of Eggplant vary slightly in taste and texture, they can generally be described as having a pleasantly bitter taste and spongy texture. Its unique texture makes Eggplant a versatile vegetable that can be used in many different types of recipes. Eggplant is also available in a cornucopia of colors—ranging from lavender to jade green, orange, and yellow-white—and in a variety of shapes and sizes.

AMERICAN EGGPLANT

This is the most popular variety of Eggplant in the United States, and the one featured in the photographs in this chapter. It is shaped like a cross between a pear and an egg, the characteristic form from which its name is derived. Its skin is glossy and deep purple in color, while its flesh is cream colored and spongy in consistency. Contained within the flesh are seeds arranged in a conical pattern.

ITALIAN OR BABY EGGPLANT

A miniature variety of Eggplant that is deep purple and round or oval in shape.

CHINESE EGGPLANT

A miniature variety of Eggplant that is slim and pale violet in color.

ITALIAN ROSA BIANCOS

A miniature variety of Eggplant that ranges from violet to white in color.

JAPANESE EGGPLANT

Longer and more slender than American Eggplant, it has a thinner skin and sweeter, more delicate flavor. It is most commonly purple but can range in color from lavender to pink, green and white.

the peak season

Although Eggplant is available throughout the year, its peak season runs from August through October. These are the months when its concentration of nutrients and flavor are highest, and its cost is at its lowest.

biochemical considerations

Eggplant is a concentrated source of oxalates and is also a member of the nightshade family of vegetables, which might be of concern to certain individuals. Conventionally grown Eggplants often have a wax coating to help protect their surface and increase their shelf life. (For more on: Oxalates, see page 725; Nightshades, see page 723; and Wax Coatings, see page 732.)

4 steps for the best tasting and most nutritious eggplant

Turning Eggplant into a flavorful dish with the most nutrients is simple if you just follow my 4 easy steps:

1. The Best Way to Select

2. The Best Way to Store

3. The Best Way to Prepare

4. The Healthiest Way of Cooking

1. the best way to select eggplant

You can select the best tasting Eggplant by looking for ones that are firm, feel heavy for their size and have smooth, shiny skin. There is usually a bright green stem and cap on one end of the Eggplant. Ripe Eggplants have the best flavor. I test Eggplants for ripeness by gently pressing the skin with the pad of my thumb. If it springs back, the Eggplant is ripe; if an indentation remains, it is not ripe. By selecting the best tasting Eggplant, you will also enjoy Eggplant with the highest nutritional value. As with all vegetables, I recommend selecting organically grown varieties whenever possible. (For more on Organic Foods, see page 113.)

Conventionally grown Eggplants are often waxed to prevent moisture loss and increase their shelf life. Organically grown varieties allow you to enjoy the benefits found in the skin without concern about ingesting wax or any contaminants that might be trapped in the wax.

Avoid Eggplant that is shriveled, wrinkled, discolored, scarred or bruised. These are indications that the flesh beneath has become damaged or decayed.

2. the best way to store eggplant

Eggplant is a delicate vegetable and will become bitter and lose its freshness quickly if not stored properly and it can lose up to 30% of some of its vitamins.

Eggplant continues to respire even after it has been harvested. Slowing down the respiration rate with proper storage is the key to extending its flavor and nutritional benefits. (For a Comparison of Respiration Rates for different vegetables, see page 91.)

Eggplant Will Remain Fresh for Up to 7 Days When Properly Stored

1. Store Eggplant in the refrigerator. The colder temperature will slow the respiration rate, helping to preserve vitamins and keeping Eggplant fresh for a longer period of time.

2. Place Eggplant in a plastic storage bag before refrigerating. I have found that it is best to wrap the bag tightly around the Eggplant, squeezing out as much of the air from the bag as possible.

3. Do not wash Eggplant before refrigeration because exposure to water will encourage Eggplant to spoil.

How to Store Cut Eggplant

If you need to store Eggplant that has been cut, place it in a plastic bag or a container with a well-sealed lid and refrigerate. Eggplants start to quickly degrade once they have been cut, so it is best to use the remainder within a couple of days.

3. the best way to prepare eggplant

Properly cleaning and cutting Eggplant will help to ensure that it has the best flavor and retains the greatest number of nutrients.

Cleaning Eggplant

Rinse under cold running water before cutting. (For more on Washing Vegetables, see page 92.)

Peeling Eggplant

You do not need to peel Eggplant unless it is coated with wax. Organically grown varieties do not have a wax coating. If you want to peel Eggplant, use a vegetable peeler after cutting off the ends. Avoid peeling if possible since Eggplant’s nasunin phytonutrient is found in its skin.

Cutting Eggplant

Cut off ends and slice the remainder of the Eggplant into 1/2inch slices. Cutting Eggplant into slices of equal thickness will help it to cook more evenly. Slicing it thin will help it to cook more quickly. It is good to brush the slices with a little lemon juice to keep them from turning brown when they are exposed to the air.

How to Reduce Bitterness from Eggplant

After slicing the Eggplant and tossing with lemon juice, sprinkle with coarse salt (fine salt will make Eggplant too salty), and allow it to sit for about an hour to draw out excess moisture. This will also reduce bitterness. Rinse the slices to remove the excess salt. If you need to restrict sodium intake, alternative methods would be to soak the Eggplant in cool water for 10–15 minutes.

4. the healthiest way of cooking eggplant

Since research has shown that important nutrients can be lost or destroyed by the way a food is cooked, the “Healthiest Way of Cooking” Eggplant is focused on bringing out its best flavor while maximizing its vitamins, minerals and powerful antioxidants.

The Healthiest Way of Cooking Eggplant: “Healthy Sauté” for just 7 Minutes

In my search to find the healthiest way to cook Eggplant, I tested every possible cooking method and discovered that “Healthy Sautéing” Eggplant for just 7 minutes retained the best flavor and maximized its nutritional profile. The Step-by-Step Recipe will show you how easy it is to “Healthy Sauté” Eggplant. (For more on “Healthy Sauté,” see page 57.)

An Easy Way to Prepare Eggplant, Step-By-Step

Image

1 Cut off top end of Eggplant. 2 Turn Eggplant and cut off bottom end. 3 Cut into 1/2inch slices.

SLICED EGGPLANT

How to Avoid Overcooking Eggplant

7-Minute “Healthy Sautéed” Eggplant is tender, has the best flavor and is cooked just long enough to soften its cellulose and hemicellulose; this makes it easier to digest and allows its health-promoting nutrients to become more readily available for absorption. It is important not to overcook Eggplant; overcooking Eggplant will significantly decrease its nutritional value (as much as 50% of some nutrients can be lost). Remember that testing Eggplant with a fork is not an effective way to determine whether it is done.

Cooking Methods Not Recommended for Eggplant

STEAMING, BOILING, BROILING, GRILLING OR COOKING WITH OIL

I do not recommend steaming or boiling Eggplant because these methods result in the Eggplant becoming soggy and losing much of its flavor along with many of its nutrients including minerals, water-soluble vitamins (such as C and the B-complex vitamins) and health-promoting phytonutrients. Broiling or grilling Eggplant will cause it to become dry and shriveled. I don’t recommend cooking Eggplant in oil because high temperature heat can damage delicate oils and potentially create harmful free radicals.

According to an Australian study, Eggplant absorbs more fat in cooking than any other vegetable. When researchers deep-fried a serving of Eggplant, they found that it absorbed 83 grams of fat in just 70 seconds, four times as much as an equal portion of potatoes. That is yet another reason why the “Healthy Sauté” method of cooking is a great way to prepare Eggplant. You can enjoy the taste and health benefits of Eggplant without the use of oil.

Here are questions that I received from readers of the whfoods.org website about Eggplant:

Q Can you eat Eggplant raw?

A I have not seen any research showing that cooking is required to denature or remove any potential toxic substances in Eggplant. Like other nightshade vegetables, Eggplant contains alkaloid substances that are problematic for some individuals in terms of allergic-type reactions and increased inflammatory response. Yet, I haven’t seen any research showing differences in allergic response to cooked versus raw Eggplant. If you do consume raw Eggplant with the skin, I would highly recommend organically-grown Eggplant so that you will not be exposed to the pesticide residues found in conventionally grown Eggplant. If you want to eat raw eggplant, I would cut it into small pieces since it has a spongy texture.

Q What is nasunin and is Eggplant the only vegetable that contains it?

A Nasunin is a colorful pigment that is found in the skin of Eggplants. While I have yet to see a study positively identifying it in other foods, I would not be surprised if researchers find other foods that contain it. That’s because nasunin is technically classified as an anthocyanin, a type of flavonoid pigment found in a variety of foods; this is why I would expect that there is nasunin in other fruits and vegetables. Yet, until that time, if you are looking to benefit from this powerful antioxidant, Eggplant would be your food of choice.

Q I eat more vegetables, and less fruit, than recommended. Should I eat fewer vegetables?

A No, you should not decrease your consumption of vegetables in order to eat more fruit! In fact, if I were absolutely forced to pick only one category of food, I would pick vegetables over fruit every time. Although both of these food groups contain some fantastic antioxidant nutrients, fibers, vitamin C and unique phytonutrients, you’re not going to find significant protein, diverse mineral sources, diverse B vitamin sources, or many fat-soluble vitamin sources among the fruit. Alternatively, vegetables (as a group) can provide all of these nutrients in significant amounts. That being said, I would never want to choose only one of these food categories, because both can make such fantastic contributions to an optimal diet.

While fruits and vegetables contain some similar nutrients, there are ones found in each food group that are unique. Therefore, it would be optimal if you can find some fruits that you can enjoy. If you are generally healthy and are meeting your nutrient needs by your present day diet, then concerning yourself over a few daily servings of fruit while you are enjoying an abundance of vegetables may not be necessary; should you have more specific concerns about the details of your diet, we would suggest you consult with a licensed healthcare practitioner skilled in nutrition who can provide you with insights on how to best meet your individual dietary and health goals.

health benefits of eggplant

Promotes Heart Health

When rabbits with high cholesterol were given Eggplant juice, their blood cholesterol, the cholesterol in their artery walls and the cholesterol in their aortas (the aorta is the main artery that carries blood to the body) were significantly reduced; the walls of their blood vessels also relaxed, improving blood flow. These positive effects are supported by the many heart-healthy nutrients contained in Eggplant including dietary fiber, folate, vitamin B3, vitamin B6, magnesium and potassium. In addition, Eggplant contains many phytonutrients including nasunin, an anthocyanin phytonutrient found in its skin. Nasunin is a powerful free radical scavenger that has been shown to protect cells from oxidative damage.

Image

Image

Promotes Central Nervous System Health

In animal studies, nasunin has been found to protect the lipids (fats) in brain cell membranes from oxidative damage. Cell membranes are almost entirely composed of lipids and are responsible for protecting the cell from free radicals, letting nutrients in and wastes out, and receiving instructions from messenger molecules that tell the cell which activities it should perform. If nasunin can protect brain cell membrane lipids, it may greatly help to preserve the structure and function of the brain. Eggplant may also benefit central nervous system health since it is a very good source of vitamin B1, which is an integral cofactor in the synthesis of acetylcholine, a neurotransmitter that is used by the nervous system to relay messages between the nerves and the muscles.

Promotes Optimal Antioxidant Status

Part of nasunin’s antioxidant activity may come from its being an iron chelator. Although iron is an essential nutrient and is necessary for oxygen transport, normal immune function and collagen synthesis, too much iron is not a good thing as it can increase the production of free radicals. By chelating iron, nasunin reduces free radical formation with numerous beneficial results, including protecting blood cholesterol from peroxidation, preventing cellular damage that can promote cancer and decreasing free-radical damage in joints, a primary factor in causing rheumatoid arthritis. In addition to its nasunin, Eggplant also contains other nutrients that help scavenge free radicals. It is a very good source of both manganese and copper, two minerals necessary for the function of the antioxidant enzyme superoxide dismutase (SOD).

Additional Health-Promoting Benefits of Eggplant

Eggplant is also a concentrated source of other nutrients providing additional health-promoting benefits, including sleep-promoting tryptophan. Since Eggplant contains only 28 calories per one cup serving, it is an ideal food for healthy weight control.

STEP-BY-STEP RECIPE

The Healthiest Way of Cooking Eggplant

7-Minute “Healthy Sautéed” Eggplant

Eggplant can take a long time to cook, but I have found that it only takes minutes using the “Healthy Sauté” method. The Mediterranean Dressing will add even more flavor and extra nutrition to this dish.

1 medium Eggplant

3 TBS + 3 TBS low-sodium chicken or vegetable broth

Mediterranean Dressing:

3 TBS extra virgin olive oil

2 medium cloves garlic

2 tsp lemon juice

Sea salt and pepper to taste

1. Chop or press garlic and let it sit for at least 5 minutes. (Why?, see page 261.)

2. Heat 3 tablespoons broth over medium heat in a stainless steel skillet.

3. While broth is heating, cut whole Eggplant into 1/2inch slices.

4. When broth begins to steam, add Eggplant slices, cover and sauté for 4 minutes. Turn Eggplant, add 3 TBS broth, reduce heat to low and sauté uncovered for 3 more minutes. This will result in tender, creamy, flavorful Eggplant slices. Eggplant has a texture that can substitute for meat if you want to make a recipe vegetarian. (For information on Differences in Cooking Time, see page 94.)

Image

“Healthy Sautéed” Eggplant with Bell Peppers

5. Transfer to a bowl. For more flavor, toss Eggplant with the remaining ingredients while it is still hot. (Mediterranean Dressing does not need to be made separately.) Research shows that carotenoids found in foods are best absorbed when consumed with oils. OPTIONAL: To mellow the flavor of garlic, add garlic to Eggplant for the last 2 minutes of sautéing. You may need to add a little more liquid to prevent the garlic from sticking to the pan.

SERVES 2

COOKING TIP:

• To prevent overcooking Eggplant, I highly recommend using a timer.

Flavor Tips: Try these 7 great serving suggestions with the recipe above. Image

1. Most Popular: After Eggplant is “Healthy Sautéed” for 4 minutes and turned, top with mozzarella cheese, a tomato slice and Parmesan and/or goat cheese. Continue cooking as directed.

2. Add a few drops of tamari (soy sauce) to mellow the taste of Eggplant. If you add tamari, you will want to reduce the amount of sea salt you use.

3. Add raisins and sliced onions while you are sautéing Eggplant. Garnish with chopped fresh parsley.

4 Add chopped fresh tomatoes, chopped black olives, minced basil and crumbled goat cheese to cooked Eggplant.

5. “Healthy Sauté” red bell peppers with your Eggplant (pictured above)—they cook in the same amount of time.

6. Quick Eggplant Parmesan: Combine 3-5 TBS extra virgin olive oil, 2 cloves minced garlic, 1/4 cup minced fresh basil and sea salt to taste in a small mixing bowl for a tasty basil sauce. “Healthy Sauté” Eggplant for 5 minutes. Top each slice of Eggplant with a thin slice of tomato and 1½ TBS low-fat ricotta cheese. Continue to sauté covered for 2 more minutes. Remove Eggplant from pan and arrange on a serving plate. Top each slice with 1 tsp basil sauce. Grate Parmesan cheese over it and serve.

7. Eggplant Dip: “Healthy Sauté” Eggplant and let cool. Purée in food processor or blender with 1–2 cloves garlic,1 TBS tahini, 2 tsp lemon juice, sea salt to taste and 3 TBS extra virgin olive oil. Makes a great dip for vegetables or a spread for sandwiches.

Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Eggplant, and I will share them with others through our website at www.whfoods.org.

garlic

Image

highlights

Image

Image

The ancient Egyptians believed Garlic was not only bestowed with sacred qualities but enhanced the endurance and strength of the slaves that built the Pyramids. Throughout the millennia, Garlic has been used for both culinary and medicinal purposes. Its unique taste is like no other. It hits the palate with a hot pungency that is shadowed by a subtle background sweetness. Garlic is indispensable to almost all of the cuisines throughout the world and adds great flavor to your favorite savory dish. Its aroma fills the kitchen and adds both extra flavor and nutrition to your “Healthiest Way of Cooking.”

why garlic should be part of your healthiest way of eating

In addition to it being a rich source of many vitamins and minerals, garlic also contains unique sulfur compounds that contribute to its healthy benefits. One of its sulfur compounds is allicin, which promotes antioxidant activity and functions as a powerful antibacterial and antiviral agent that joins forces with vitamin C to help kill harmful microbes. And since it is also responsible for the strong smell of Garlic, you’ll now appreciate its pungent smell as a reflection of its health-promoting properties! (For more on the Health Benefits of Garlic and a complete analysis of its content of over 60 nutrients, see page 265.)

varieties of garlic

Garlic (Allium sativum) is native to central Asia and is one of the oldest cultivated plants in the world, dating back over 5,000 years. Although over 300 varieties of Garlic are grown worldwide, most Garlic consumed in the United States is either “early” or “late” Garlic and is grown in California, Mexico and Chile. A typical Garlic bulb is made up of 8–20 cloves. Garlic is classified under the following categories:

SOFT NECK GARLIC

Sometimes called artichoke Garlic, this is the type most commonly found in your market. It stores well and does not have the strong pungent taste of Hard Neck Garlic. The variety of Soft Neck Garlic most commonly used in Garlic braids is called Silverskin.

HARD NECK GARLIC

This type of Garlic has a thick, unbendable stem emerging from the center of the Garlic bulb and has a more complex and intense flavor than Soft Neck Garlic. There are several varieties of Hard Neck Garlic. The rich well-balanced flavor of Rocambole makes it one of the most popular with chefs. Garlic imported from Mexico has a reddish skin and sharp taste, while Purple-Stripe Garlic is a hard neck variety with rosy purple and white stripes on the skin. It is easy to confuse the large size and smaller number of cloves of Porcelain Garlic with Elephant Garlic; however, unlike Elephant Garlic, Porcelain Garlic has a very pungent taste.

SENSITIVITY TO THE SMELL OF GARLIC

The Garlic bulb itself has little smell to most people. It is not until the cloves have been crushed, sliced or chopped that the enzymes in Garlic are activated and transform the sulfur compounds into the form assumed to be responsible for the characteristically strong odor of Garlic.

In most people, the adverse reaction to the smell of Garlic is probably related to overstimulation of the nerves involved in smell since the sulfur-containing compounds are extremely pungent. In rare cases, individuals who are overly sensitive to the smell of Garlic, as well as the smell of other compounds, may have allergies, asthma, chemical sensitivities or seasonal affective disorders.

Cooking Garlic for 30 to 50 minutes will help to eliminate most of the smell, although this will also reduce its nutritional benefits. Chewing on parsley, fennel seed and mint helps to eliminate the smell of Garlic breath after eating as does chlorophyll tablets or enjoying a scoop of lemon-lime sorbet.

GREEN GARLIC

This is baby Garlic that is harvested before the cloves have formed. It does not have the same health-promoting properties as fully matured Garlic.

ELEPHANT GARLIC

Elephant Garlic is actually not a true Garlic. It is more closely related to leeks and does not offer the full flavor or health benefits of regular Garlic.

the peak season

Although Garlic is available throughout the year, the peak season for California Garlic begins in June and runs through December, while Garlic from Mexico becomes available shortly afterwards. These are the months when its concentration of nutrients and flavor are highest, and its cost is at its lowest.

4 steps for the best tasting and most nutritious garlic

To enhance the flavor and nutrients of Garlic just follow my 4 easy steps:

1. The Best Way to Select

2. The Best Way to Store

3. The Best Way to Prepare

4. The Healthiest Way of Cooking

1. the best way to select garlic

You can select the most flavorful and nutritionally rich Garlic by looking for bulbs that are plump. Gently squeeze the bulb between your fingers; fresh Garlic will feel firm with no trace of dampness. Select large cloves whenever possible to make peeling easier. As with all vegetables, I recommend selecting organically grown varieties whenever possible. (For more on Organic Foods, see page 113.)

Avoid Garlic that is soft, shriveled and moldy or has begun to sprout. These may be indications of decay that will cause excess waste and inferior flavor and texture.

Although Garlic in flake, powder or paste form may be more convenient, you will find that it has less flavor.

2. the best way to store garlic

Although Garlic is a sturdy vegetable, it will become soft and start to mold if not stored properly. Proper storage will help to preserve its nutrients and flavor.

Garlic continues to respire even after it has been harvested; its respiration rate at room temperature (68°F/20°C) is 20 mg/kg/hr. Slowing down the respiration rate with proper storage is the key to extending its flavor and nutritional benefits. (For a Comparison of Respiration Rates for different vegetables, see page 91.)

Garlic Will Remain Fresh for Up to 1 Month When Properly Stored

1. The best way to store Garlic is in an uncovered or loosely covered container in a cool dark place away from heat and bright light. This will minimize its respiration rate.

2. Do not refrigerate Garlic since moisture in the refrigerator will cause Garlic to spoil. Refrigerating Garlic causes it to soften and sprout, producing a bitter taste.

3. Be sure to inspect the bulb frequently and remove any cloves that appear to be dried out or moldy. Once you break the head of Garlic and use some of the cloves, its shelf life becomes greatly reduced, and it will last only up to two weeks.

3. the best way to prepare garlic

Peeling Garlic

The first step to using Garlic is to separate the individual cloves. An easy way to do this is to place the bulb on a cutting board and gently, but firmly, apply pressure with the palm of your hand at an angle. This will cause the layers of skin that hold the bulb together to separate. If you prefer, you can insert a knife between the individual cloves, and they will separate from the rest of the bulb.

Place the side of a chef’s knife on the Garlic clove and give it a quick whack with the palm of your hand. This loosens the skin, making it easier to remove. Or if you prefer, you can peel it with a paring knife. It is best to peel and prep Garlic as needed because stored chopped Garlic loses its volatile oils with time.

Removing Garlic Odor

To remove the odor from your fingers, rub them on a stainless steel spoon under cold running water.

What to Do With Sprouted Garlic?

Don’t throw it away. Warm, unventilated conditions can cause Garlic to sprout. Sometimes you may not see the sprouts until you break open the bulb. The sprouts actually contain flavonoids (health-promoting phytonutrients) that also give them their bitter, and sometimes metallic, taste. But if you don’t mind a little bitterness, you can use the sprouts to gain extra nutrition. If you don’t want to use the sprouts, you can cut them off and just use the clove. The flavor of the cloves will mellow as the sprouts become increasingly bitter. Cooked sprouts are more bitter than raw sprouts.

If you see green spots on the surface of the cloves, it is best to cut them off as they will have a bitter flavor. If you don’t mind the bitterness, go ahead and use these cloves, but I have found that it is best when you cut these areas off.

4. the healthiest way of cooking garlic

You will find Garlic used in many of the recipes in this book. It is an important seasoning that adds aroma to your food and extra flavor and nutrition to your meal.

Throughout the book, I suggest adding chopped or pressed fresh raw garlic to most vegetables because cooking definitely has an effect on the health benefits you derive from Garlic. Garlic is most pungent when eaten raw and milder when quickly cooked. For those individuals who cannot tolerate raw garlic, I suggest you add chopped garlic to your vegetables while they are cooking. To retain the maximum flavor and nutrition, add Garlic towards the end of the cooking process.

An Easy Way to Prepare Garlic, Step-by-Step

Image

1 Loosen the skin of garlic by whacking the side of a knife (placed on garlic clove) w/the palm of your hand. 2 Slice Garlic. 3 To chop, cut across the slices of Garlic using a rocking motion with your knife, chopping into the desired size. For minced Garlic, chop fine. Let sit for 5-10 minutes before cooking.

CHOPPED GARLIC

Both flavor and nutrition diminish as Garlic cooks. Too much heat for too long will reduce the activity of the health-promoting sulfur compounds that have formed when you let the Garlic sit for 5–10 minutes before cooking. It will also make the Garlic bitter. Therefore, exposing the Garlic to heat for as little time as possible (5–15 minutes) is critical to preserving the maximum amount of sulfur-containing molecules. (See How to Bring out the Hidden Health Benefits of Garlic below.)

Cooking Methods Not Recommended for Garlic

DON’T COOK GARLIC WITH OIL

I don’t recommend cooking Garlic in oil because high-temperature heat can damage delicate oils and potentially create harmful free radicals.

WHAT HAPPENS WHEN YOU ROAST GARLIC?

Roasting Garlic brings out its mild, sweet flavor. It is no wonder hundreds of recipes have been written describing the best ways to roast Garlic. While Garlic roasted in a 350°F oven for 45 minutes will lose its pungency and become sweeter as its starches turn to sugar, it will also lose most of its health-promoting sulfur compounds. The longer it is cooked, the more sulfur compounds it will lose.

Here are questions I received from readers of the whfoods.org website about Garlic:

Q How do I maximize Garlic’s health benefits?

A Garlic contains numerous nutrients that have health-promoting properties. One well-known phytonutrient in Garlic is the sulfur-containing compound alliin, which upon its conversion to the active phytonutrient allicin, has been shown to have cancer-protective properties. This conversion occurs when Garlic is chopped or pressed since this allows for the release of the enzyme alliinase, which serves as the catalyst for the synthesis of allicin. Therefore, to enhance the health benefits that you receive from Garlic it is important to chop or press the Garlic before eating it so that the maximum amount of allicin can be formed. (Chewing will also release the alliinase enzyme, but since most people don’t chew thoroughly, I think it is better to chop it first.)

HOW TO BRING OUT THE HIDDEN HEALTH BENEFITS OF GARLIC

Why chopping Garlic is important

The latest scientific research tells us that slicing, chopping, mincing or pressing Garlic before cooking will enhance its health-promoting properties. A sulfur-based compound called alliin and an enzyme called alliinase are separated in the Garlic’s cell structure when it is whole. Cutting Garlic ruptures the cells and releases these elements, allowing them to come in contact and form a powerful new compound called allicin; this phytonutrient not only adds to Garlic’s health-promoting benefits but is also the culprit behind its pungent aroma and gives Garlic its “bite.”

By chopping Garlic more finely, more allicin may be produced. Pressing Garlic or mincing it into a smooth paste will give you the strongest flavor and may also result in an increased amount of allicin. So, the next time you chop, mince or press your Garlic, you will know that the more pungent the smell, the better it probably is for your health.

Why you should let Garlic sit for 5–10 minutes

To get the most health benefits from Garlic, let it sit for a minimum of 5 minutes, optimally 10 minutes, after cutting and before eating or cooking. Waiting 5–10 minutes allows the health-promoting allicin to form. If you do not let it sit, allicin is never formed, so it is worth the wait.

How cooking affects the nutrients in Garlic

Heating Garlic without letting it sit has been found to deactivate the enzyme that is responsible for the formation of allicin. However, if you have allowed your Garlic to sit for 5–10 minutes, you can cook it on low or medium heat for a short period of time (up to 15 minutes) without destroying the allicin. This is because letting it sit not only ensures the maximum synthesis of the allicin, but also makes it more stable and resistant to the heat of cooking.

Research on Garlic reinforces the validity of this practice. When crushed Garlic was heated, its ability to inhibit cancer development in animals was blocked; yet, when the researchers allowed the crushed Garlic to sit for 10 minutes before heating, its anticancer activity was preserved.

Cooking for:

5−15 minutes: minimal loss of nutrients

15−30 minutes: moderate loss of nutrients

45+ minutes: substantial loss of nutrients

WHY CHOPPING IS SO IMPORTANT WHEN YOU ARE COOKING GARLIC

While it is important to cut or press Garlic before consuming it raw, it is of even more importance to do so before cooking it. That’s because heating Garlic has been found to deactivate the alliinase enzyme, thwarting allicin’s ability to prevent against genetic damage that can lead to cancer. Yet, exciting new research has found that letting Garlic sit for 10 minutes (after chopping it and before heating it) helps to preserve much of the Garlic’s cancer-protective properties. Why? Because it takes time for alliinase to catalyze the conversion of alliin, and allowing the Garlic to sit before heating allows for the optimal transformation to occur.

As you will notice, throughout the book I recommend letting Garlic sit for between 5 –10 minutes before eating or cooking it. While 10 minutes may be ideal, 5 minutes will still allow for a substantial amount of allicin to be formed and may work better for people who have less time to cook. I also recommend this process for Garlic that is going to be used raw in a recipe so as to maximize its potential.

THE EFFECT OF COOKING TIME ON SULFUR-CONTAINING PHYTONUTRIENTS

Once Garlic’s active sulfur-containing phytonutrients are formed they seem to be somewhat resistant to moderate heat for a short period of time. Low-heat cooking for shorter periods of time (15–30 minutes) seems to preserve more of their activity than longer term cooking (for example, 45 minutes cooking time) where substantial loss of activity has been found to occur.

It is important to remember that when we think about the effect of heat and cooking time on Garlic, we need not limit ourselves to only considering allicin and Garlic’s other sulfur-containing nutrients. Overcooking has a general effect on Garlic’s nutrient content, and therefore careful preparation is the key to maintaining its overall nutritional integrity.

Q Do Garlic supplements provide the same benefits as eating fresh Garlic?

A Garlic has been attributed with numerous health benefits—promoting cardiovascular health, lowering blood pressure and reducing total cholesterol, to name a few. With the wide supply of Garlic supplements on the market, many people ask me why they should eat fresh Garlic and not just take a Garlic pill. Here are my thoughts on this subject:

While Garlic supplements are promoted as containing allicin, the compound to which many of Garlic’s health-promoting properties are attributed, supplements rarely contain the complement of nutrients provided in the whole food that work synergistically to promote good health. Additionally, the active compounds in Garlic are so delicate that most techniques used to create Garlic supplements don’t preserve the full vitality of Garlic’s compounds. This is the reason why my recommendation is to enjoy one clove of fresh Garlic per day (which usually contains from 4–12 mg of allicin) as opposed to taking Garlic supplements.

Q What is responsible for the pungent smell and taste of Garlic and why does it change throughout the cooking process?

A If you notice, before you cut Garlic, its smell is pretty tempered. It is not until you start chopping it that its famously penetrating odor begins to waft through the air. Here’s why:

Image how to enjoy fresh garlic without cooking

Spicy Guacamole: Mix together 2 cloves pressed garlic, 2 medium mashed avocados, 1 small diced tomato, 1/4 minced red onion, juice of 1/2 lime, 1/2 tsp cumin, pinch of cayenne and sea salt to taste. Serve with tortilla chips or vegetables.

Eggplant Garlic Dip: Remove skin from medium cooked eggplant and place flesh in a mixing bowl. Mash with a fork. For more nutrition you can leave skin on. Add 4 cloves finely minced Garlic, 2 TBS minced cured olives, salt to taste. Mash with the eggplant. Spread on a deep plate. Sprinkle generously with minced parsley and drizzle with olive oil. Serve with crudités.

STEP-BY-STEP RECIPE

The Healthiest Ways of Using Garlic

Garlic Dip

This is a quick and easy dip that goes great with crudités.

2 cups cooked or canned garbanzo beans

1 TBS fresh lemon juice

3 cloves Garlic, chopped

1/4 cup chicken or vegetable broth

3 TBS extra virgin olive oil

Sea salt and pepper to taste

1. Combine all ingredients in a blender and blend until smooth.

Serve with carrot sticks, celery sticks or any raw vegetable of your choice.

SERVES 8

Image

Garlic Dip

Flavor Tips: 6 Ways to add Flavor and Nutrition with Garlic. Image

1. Most Popular Bruschetta. Toast slices of whole wheat baguette or foccacia. In a bowl, combine 3–4 cloves pressed Garlic, 1 TBS chopped basil, 1 tsp oregano, 1 tsp rosemary, 1/2 cup of extra virgin olive oil and sea salt and pepper to taste. Brush tops of bread with this mixture and then top each piece with finely chopped tomatoes and feta cheese. Also try topping bruschetta with Garlic mixture and different cheeses such as Asiago or Parmesan, finely minced vegetables, or roasted red bell peppers or eggplant. Many delicious bruschetta combinations are possible using Garlic.

2. Use Garlic as a seasoning for chicken, meat, fish, pasta or your favorite vegetables because it adds great flavor to many foods.

3. To mellow the flavor of Garlic, add Garlic to whatever you are cooking for the last 2 minutes of the cooking time. To prevent overcooking Garlic, I highly recommend using a timer.

4. Garlic Rice: Add 1 TBS chopped Garlic and 1 TBS fresh minced ginger at the end of cooking rice.

5. Baked Garlic Chicken: Rub chicken with lemon juice and place sliced Garlic pieces and fresh rosemary under the skin of the chicken. Season the top of the skin with sea salt and black pepper to taste. Cover and marinate in the refrigerator for 1-12 hours. Bake or use “Quick Broil” method to cook (see page 60).

6. Garlic Mashed Potatoes: Press 3 medium cloves Garlic and add to 4 cups mashed potatoes, along with extra virgin olive oil, and sea salt and pepper to taste.

Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Garlic, and I will share them with others through our website at www.whfoods.org

While both the sulfur-containing compound alliin and the enzyme alliinase are naturally found in Garlic, they reside in different cells. Therefore, they cannot interact to form the powerful phytonutrient allicin unless the cells are broken, which is accomplished through chopping, pressing or even chewing. Yet, not only is allicin responsible for many of Garlic’s health-promoting benefits, but through its conversion to other compounds, notably diallyl disulfide, it is also responsible for much of the famous smell and flavor of the “stinking rose.”

THE EFFECT OF TIME AND TEMPERATURE

Allicin, diallyl disulfide and their metabolites are fairly unstable and are affected by both time and heat. Eventually, when enough time passes, the smell of Garlic begins to soften, reflecting that these sulfur-compounds have transformed themselves into other ones, which have different sensory properties. The volatility of these compounds is also one of the main reasons that cooking Garlic tempers its flavor since many sulfur-containing compounds, including allicin, will begin to deactivate during prolonged exposure to heat. As they deactivate and the sugars in Garlic begin to caramelize, Garlic takes on a sweeter, mellower flavor.

THE EFFECT ON HEALTH BENEFITS

Yet, what you lose in pungent flavor, you may also lose in health benefits. That is why I suggest you only cook Garlic for short periods of time (at the very most 15 minutes). This way you will temper Garlic’s bite but you will still preserve more of the benefits of these powerful sulfur-containing phytonutrients.

Q Sometimes when I pickle Garlic, I notice that some of the pieces turn bluish-green. Can you tell me why this happens?

A I have also had this experience while pickling Garlic. I did some research, and what I found was that one of the main reasons for the appearance of this blue-green color is that it reflects the formation of a compound called copper-sulfate. The copper-sulfate is naturally formed from the copper and sulfur that are contained in the Garlic itself, with enzymes in the Garlic triggering a reaction between these two. The concentration of copper-sulfate would match the intensity of the color; therefore, a very bright-blue green color would correspond to a much higher copper-sulfate concentration than a dull blue-green. I am not aware of any health risks related to the formation of copper-sulfate during the pickling of food. The amount of copper involved would be very small and not enough to pose a risk of copper toxicity. While copper-sulfate formation may be the most likely reason for the blue-green coloration, there could be other reasons. For example, sunlight can cause Garlic to develop some green shades of color and can sometimes trigger a bitter taste in the Garlic.

Q What can I do to preserve Garlic? Would these preservation methods affect the nutritional quality of the Garlic?

A When carefully done, freezing, drying or freeze-drying of Garlic has minimal impact on its nutritional value. The age of the Garlic that was frozen or dried would be important to consider, as food undergoes a reduction in its nutritional value over time. For example, Garlic that was frozen soon after it was purchased would feature a superior nutritional profile to Garlic that has been first stored for months at room temperature before being frozen.

FREEZING GARLIC

There are two easy ways I know to freeze Garlic. You can chop the Garlic, wrap it tightly in a plastic freezer bag or in plastic wrap and then freeze. Or just freeze the Garlic unpeeled and remove the cloves as needed. To use, grate or break off the amount needed.

DRYING GARLIC

Dry only fresh, firm Garlic cloves that have no bruises. To prepare, separate and peel the cloves. Cut in half lengthwise and let sit for 5 minutes (optimally 10 minutes) before drying. No additional pre-drying treatment is necessary. Dry at 140°F (60°C) for 2 hours, then reduce heat to 130°F (55°C) until completely dry or crisp. Please note that dried Garlic may have less sulfur compounds, such as allicin, than fresh Garlic.

If desired, Garlic salt may be made from dried Garlic. Powder dried Garlic by processing in a blender or food processor until fine. Add 4 parts sea salt to 1 part Garlic powder and blend 1 to 2 seconds. If blended longer, the salt will become too fine and cake together in clumps.

STORING GARLIC IN OIL

Extreme care must be taken when preparing flavored oils with Garlic or when storing Garlic in oil. Peeled Garlic cloves may be submerged in oil and stored in the freezer for several months but definitely do not store Garlic in oil at room temperature. Garlic-in-oil mixtures stored at room temperature provide perfect conditions for producing botulism toxin. The same hazard exists for roasted Garlic stored in oil. At least three outbreaks of botulism associated with Garlic-in-oil mixtures have been reported in North America.

By law, commercially prepared Garlic in oil has been prepared using strict guidelines and must contain citric or phosphoric acid to increase the acidity. Unfortunately, there is no easy or reliable method to acidify Garlic at home. Acidifying Garlic in vinegar is a lengthy and highly variable process; a whole clove of Garlic covered with vinegar can take from 3 days to more than 1 week to sufficiently acidify. As an alternative, properly dried Garlic cloves may be safely added to flavor oils.

Here is an easy way to make a Garlic-in-oil mixture that you can store in the freezer:

Peel Garlic cloves and purée them with oil in a blender or food processor using 2 parts oil to 1 part Garlic. Place in an airtight container and place immediately in the freezer. The purée will stay soft enough in the freezer to scrape out parts to use in your recipes.

health benefits of garlic

Promotes Heart Health

Numerous studies have demonstrated that regular consumption of Garlic lowers blood pressure and decreases platelet aggregation, serum triglycerides and LDL-cholesterol, while increasing serum HDL-cholesterol and fibrinolysis (the process through which the body breaks up blood clots). As a result of these beneficial actions, Garlic may help prevent atherosclerosis and diabetic heart disease and reduce the risk of heart attack or stroke. Garlic’s positive cardiovascular effects are probably due not only to its sulfur compounds, but its vitamin C, vitamin B6, selenium and manganese as well.

Promotes Optimal Inflammatory Status

Garlic, like onions, contains sulfur containing phytonutrient compounds that inhibit lipoxygenase and cyclooxygenase (the enzymes that generate inflammatory prostaglandins and thromboxanes), thus markedly reducing inflammation. These anti-inflammatory compounds, along with Garlic’s vitamin C, make it useful for helping to protect against attacks in some cases of asthma and may also help contribute to its usefulness in reducing the pain and inflammation of osteoarthritis and rheumatoid arthritis.

Promotes Optimal Health

Allicin, one of the sulfur compounds responsible for Garlic’s characteristic odor, is a powerful antibacterial and antiviral agent that joins forces with vitamin C to help kill harmful microbes. In laboratory research, allicin has been shown to be effective against common infections like colds, flu, stomach viruses and Candida yeast.

Researchers suggest that one reason Garlic may be a potent remedy against the common cold is its ability to reduce the activity of a chemical mediator of inflammation called NF-Kappa B. Recent research also supports Garlic’s antibiotic potential, even among bacterial strains that have become resistant to many drugs. In one of these studies, Garlic extract was found to protect laboratory animals from infection from methicillin-resistant Staphylococcus aureus (MSRA).

Other studies have shown that as few as two or more servings of Garlic a week may help protect against colon cancer. Substances found in Garlic, such as allicin, have been shown to not only protect colon cells from the toxic effects of cancer-causing chemicals, but also to stop the growth of cancer cells once they develop. While more research is needed to confirm these effects, recent animal research also suggests that Garlic may confer protection against the development of stomach cancer through its potential ability to decrease H. pylori-induced gastritis.

Promotes Healthy Weight Control

The most potent active constituent in Garlic, allicin, has been shown to not only lower blood pressure, insulin and triglycerides in laboratory animals fed a fructose-rich diet, but also to prevent weight gain, according to a recent study.

Image

Image

In this study, three groups of animals were fed the same diet, except that two groups were also given allicin. While those in the control group gained weight, those that received the Garlic phytonutrient were found to have either stable or slightly reduced weight levels. In addition to its unique phytonutrients, which may contribute to its healthy weight control benefits, Garlic is naturally low in calories—one ounce contains only 42 calories (one ounce equals approximately 3 medium cloves).

Promotes Optimal Antioxidant Status

Garlic is naturally replete with vitamins and minerals that act as powerful antioxidants; these include vitamin C, selenium, manganese and copper. Additionally, its sulfur-containing phytonutrients also promote antioxidant activity. For example, animal research has shown that feeding animals the Garlic phytonutrients allicin and diallyl disulfide causes a substantial elevation in the stomach and small intestines of the critically important antioxidant glutathione-S-transferase.

Additional Health-Promoting Benefits of Garlic

Garlic is also a concentrated source of other nutrients providing additional health-promoting benefits. These nutrients include bone-building calcium, energy-producing vitamin B1 and phosphorus, muscle-building protein, and sleep-promoting tryptophan.

Aglio E Olio

This is traditional Italian comfort food. Use whole wheat pasta and the very best olive oil for nutrition and great flavor. The optional ingredients can be used in combination and create a satisfying meal.

5 oz (about 1/3 lb) whole wheat spaghetti or spaghettini

4 TBS low-sodium vegetable broth

4 cloves garlic

Red pepper flakes to taste

3 TBS extra virgin olive oil or to taste

Sea salt and pepper to taste

1. Cook spaghetti al denté according to package directions.

2. Chop or press garlic and let sit 5 minutes. (Why? see page 261.)

3. Heat broth in a stainless steel skillet over medium heat. When broth begins to steam, add garlic and red pepper flakes, cover, and sauté 2–3 minutes. This will mellow the garlic flavor and infuse the broth.

4. Turn off heat and add hot pasta, extra virgin olive oil, and salt and pepper to taste. Toss well and serve.

SERVES 2

Flavor Tips:

Add any combination of these ingredients to increase the flavor and nutrition of Aglio E Olio:

1. Freshly grated Parmesan or Romano cheese.

2. Fresh baby spinach or arugula leaves (add to hot broth and garlic mixture just before adding pasta).

3. Fresh chopped tomato.

4. Chopped fresh basil and oregano leaves.

5. High quality black olives.

6. Cooked chicken or shrimp.

Here are questions I received from readers of the whfoods.org website about Garlic:

Q Are vitamins like vitamin C completely destroyed when vegetables are cooked?

A In general, cooking does reduce the amount of nutrients in food, although while they may be reduced, they will not necessarily be completely destroyed. The amount of nutrient loss will be affected by a few factors including heat, time and the amount of water. For example, cooking of vegetables and fruits for longer periods of time (10–20 minutes) can result in a loss of over one half the total vitamin C content. The nutrient loss that can occur with cooking is the reason that I emphasize short cooking times with minimal exposure to water. These cooking methods help to create vegetables that have enhanced taste and texture and the best-preserved nutrient content.

Q&A CAN YOU TELL ME MORE ABOUT THE DIETARY FIBER AND RESISTANT STARCHES FOUND IN WHOLE GRAINS AND OTHER WHOLE FOODS?

Dietary fiber and resistant starches are included among the macronutrient family called carbohydrates. Yet, unlike other types of carbohydrates, they are not used in the body for energy. Rather, they play important health-promoting roles in your gastrointestinal tract, supporting digestion and absorption and helping you eliminate toxins and waste products.

Dietary Fiber

Since dietary fibers are classified as polysaccharides they are considered complex carbohydrates; however, the sugar units in fiber are linked (bonded) together in such a way that your body can’t break the bonds and digest them. Instead, fibers transit through your small intestine and make it all the way to your large intestine intact. This ability to move through your system to your large intestine helps speed the transit time of wastes excreted from your body; for this reason, fiber helps support your health by reducing constipation and promoting the excretion of toxins and wastes.

Fibers that promote overall healthy digestion and waste excretion are found in vegetables, whole grains, and legumes and are well represented in whole foods. Often, when processed, foods have these fibers removed. For example, bran contains high levels of fibers but it is removed when grains are processed. Fruit skins are also high in fiber but are often removed when the fruit is processed for a fruit-containing product.

Much has been written about the health-promoting benefits of fiber, and ample numbers of studies support an association between high-fiber diets and a decrease in risk of many types of cancers, including colon cancer and breast cancer. Some of this benefit comes from the ability of fiber to bind and remove toxins and to promote healthy digestion. Recent research suggests, however, that fiber provides its health-protecting benefits in other ways as well, and one of the most important appears to be its ability to promote healthy intestinal-tract bacteria.

Your large intestine contains a multitude of beneficial bacteria that are required for your body’s health. They are called the “friendly flora” and they support the health of your whole body by promoting healthy immune function and providing important molecules to your intestinal tract cells to promote their growth, thus sustaining overall intestinal tract integrity. These bacteria use some of the fibers you eat as fuel for their own growth and through their own metabolism produce molecules called short-chain fatty acids (SCFA). SCFA production by these “friendly flora” has been associated with a decrease in cancerous colonic cells, reduction of serum cholesterol and maintenance of healthy blood sugar levels and healthy intestinal tract cell walls.

Yet, not all fiber is fermented by the “friendly flora” in your intestinal tract. Some, as discussed above, goes through your entire system unchanged, binding toxins and waste products as it goes and promoting healthy elimination. Some fibers can be fermented by bacteria of all types while other fibers are preferentially fermented by the “friendly flora,” the bacteria that are most beneficial to your body, including Bifidobacteria and Lactobacillus. When these friendly bacteria are given their favorite types of fibers, called “prebiotic fibers,” they will flourish, significantly improving the health of your digestive tract. Excellent sources of these prebiotic fibers include foods such as Jerusalem artichoke, chicory, rice fiber and soy fiber.

The classical way of talking about fiber is to divide it into two types, soluble or insoluble fiber, a classification determined by how much water a type of fiber holds. New research, however, suggests that fiber has a multitude of activities besides holding water and that this classical distinction is not adequate. Providing a full range of all types of fibers, including prebiotic fibers, will support your immune system and enhance healthy digestion, absorption and the removal of wastes and toxins. In fact, the health of your gastrointestinal tract is dependent upon your consumption of the variety of fibers well represented in the World’s Healthiest Foods.

Resistant Starch

Resistant starch is another type of polysaccharide, or complex carbohydrate. It gets its name because, although it is starch, it is resistant to digestion in the small intestine. The result of this resistance is that this type of starch acts more like fiber than starch and travels through the intestinal tract until it reaches the large intestine where, like fiber, it may be fermented by the bacteria in the colon. Research has shown that resistant starch promotes the generation of SCFAs by the bacteria in the large intestine and, therefore, has many of the same health-promoting abilities as fiber. Resistant starch is found in whole grains such as brown rice, barley, whole wheat and buckwheat.

onions

Image

highlights

Image

Image

The ancient Egyptians had such a high regard for Onions that they were used as currency to pay the workers who built the pyramids. They were also deemed to have such great spiritual significance that they were placed in the tombs of the Pharaohs to accompany them to the afterlife. Today, these humble white, red and yellow bulbs, with their paper-thin skins, play a unique role in the cuisine of almost every region of the world. Although cutting Onions may bring a tear to your eye, they will also bring delight to your taste buds by adding their aromatic flavor to your “Healthiest Way of Eating.” Proper preparation of Onions is the key to enjoying their best flavor and maximizing their nutritional benefits. That is why I want to share with you my easy and convenient “Healthiest Way of Cooking” Onions. In just 7 minutes, you can enjoy great tasting Onions with the maximum nutritional value.

why onions should be part of your healthiest way of eating

Regular consumption of Onions has been associated with a number of health benefits including reducing risk of heart disease, lowering cholesterol levels and reducing blood pressure. Many of these benefits have been attributed to the health-promoting phytonutrients found in Onions. Sulfur-containing phytonutrients, such as allyl propyl sulfoxides, help maintain healthy blood sugar levels and are also responsible for the smell of Onions and their irritating effect on your eyes. In fact, it has been found that the stronger the smell and the more they affect your eyes, the more health-promoting nutrients they contain! Onions are also a concentrated source of flavonoid phytonutrients, such as quercetin, which have anti-inflammatory benefits and have been suggested to promote heart health. Additionally, they are a very good source of chromium, a hard-to-find mineral that is important for balancing blood sugar levels. Onions are an ideal food to add to your “Healthiest Way of Eating” not only because they are rich in nutrients, but also because they are low in calories: one cup of raw Onions contains only 61 calories. (For more on the Health Benefits of Onions and a complete analysis of their content of over 60 nutrients, see page 275.)

varieties of onions

Onions (Allium cepa) are native to Asia and the Middle East and have been cultivated for over 5,000 years. The word Onion comes from the Latin word unio, meaning “single” or “one.” The name helps distinguish the Onion, which produces a single bulb, from its cousin, garlic, which produces many small bulbs. The name also describes the union (also from unio) of the many separate, concentrically arranged layers of the Onion.

Onions range in size, color and taste depending upon their variety. There are generally two types of large, globe-shaped Onions:

STORAGE ONIONS

These Onions are known as Storage Onions because they store for a long period of time. They are grown in colder climates; because they are dried for a period of several months after harvesting, their skin is dry and crisp. They generally have a more pungent flavor than Spring/Summer Onions and are usually named by their color: yellow, red or white. Spanish Onions also fall into this classification.

YELLOW Storage Onions are very flavorful and the most commonly used variety of Onions. They also contain the highest concentration of the powerful antioxidant called quercetin, which gives them their yellow color.

SPANISH Onions are large yellow Onions with a very mild taste.

RED OR BERMUDA Onions are the hottest and sweetest of the Storage Onions. They are high in quercetin and also contain health-promoting anthocyanins, which give them their red color.

WHITE Onions are not too sweet and have a mild taste.

PEAR OR BOILING Onions are a smaller version of Storage Onions. Prepare pearl Onions by dropping them in boiling water for 1 minute. After they are cooked, pinch the root and the Onion will slip from the peel.

SPRING/SUMMER ONIONS

These juicy Onions are grown in warm climates. Since they remain in the soil longer than Storage Onions, much of their carbohydrates turn to sugar, giving them their characteristically mild, sweet taste. The extended time in the soil also results in the reduction of their nutritional value due to the loss of many of their health-promoting compounds, including sulfur-containing phytonutrients. This is the reason Spring/Summer Onions do will not bring tears to your eyes like Storage Onions.

Varieties of Spring/Summer Onions include: Walla Walla, Vidalia and Maui Sweet Onions. They are generally not used in cooking but are enjoyed raw in salads and sandwiches. Unlike Storage Onions, Spring/Summer Onions do not store well, so it is best not to keep them longer than one week.

Other Varieties of Onions:

SCALLIONS OR GREEN ONIONS

They are bright green in color with long, narrow hollow leaves and a small, pear-shaped white bulb. Both leaves and bulb are enjoyed in cooking.

the peak season

Although Storage Onions are available throughout the year, Spring/Summer Onions have a more limited growing season and are available only a few months out of the year:

Maui Onions – April through June

Vidalia Onions – May and June

Walla Walla – July and August

4 steps for the best tasting and most nutritious onions

Turning Onions into a flavorful dish with the most nutrients is simple if you just follow my 4 easy steps:

1. The Best Way to Select

2. The Best Way to Store

3. The Best Way to Prepare

4. The Healthiest Way of Cooking

New Scientific Findings

WHICH ONIONS ARE THE MOST NUTRITIOUS?

Of the Storage Onions, white Onions have the least number of nutrients. Yellow and red Storage Onions are a concentrated source of quercetin, a powerful antioxidant, and have the greatest amount of health-promoting sulfur compounds. Red Onions also contain anthocyanin phytonutrients that function as powerful antioxidants. Spring/Summer Onions contain fewer nutrients than Storage Onions.

1. the best way to select onions

You can select the best tasting Onions by looking for ones that are clean and well shaped, have no opening at the neck and feature crisp, dry outer skins. By selecting the best tasting Onions, you will also enjoy Onions with the highest nutritional value. As with all vegetables, I recommend selecting organically grown varieties whenever possible because conventionally grown Onions are often irradiated to prevent them from sprouting. (For more on Organic Foods, see page 113.)

Avoid selecting Onions that are sprouting or have signs of mold. Soft spots, moisture at their neck and dark patches may be indications of decay and reflect inferior quality.

When purchasing scallions or green Onions, I look for ones that have fresh-looking green tops that appear crisp and tender. The base should have two to three inches of whitish color. Avoid green Onions and scallions that have wilted or yellowed tops.

2. the best way to store onions

Onions are a hearty vegetable and store well. If you are not planning to cook Onions immediately after bringing them home from the market, be sure to store them properly to preserve their vitamins and flavor.

Onions continue to respire even after they have been harvested; their respiration rate at room temperature (68°F/20°C) is 8 mg/kg/hr. Slowing down the respiration rate with proper storage is the key to extending their flavor and nutritional benefits. (For a Comparison of Respiration Rates for different vegetables, see page 91.)

Onions Will Remain Fresh for Up to 1 Month When Properly Stored, Depending on Variety

The length of time you can store Onions will depend on the variety. Varieties that are more pungent in flavor, such as yellow Onions, can be stored longer than those with a sweeter taste, such as white Onions. The compounds that give yellow Onions their sharp taste also help to preserve them.

1. The best way to store Storage and Spring/Summer Onions is in a cool, dark place, away from heat and bright light. Be sure that they are well ventilated and do not put them in plastic bags. You can put them in a wire hanging basket or a perforated bowl with a raised base so that air can circulate underneath. This will minimize their respiration rate.

2. Do not refrigerate uncut Storage and Spring/Summer Onions since moisture in the refrigerator will cause Onions to spoil.

3. Be sure that all Storage and Spring/Summer Onions are stored away from potatoes, as they will absorb their moisture, and the potatoes’ ethylene gas will cause the Onions to spoil more quickly.

4. Store Scallions in the refrigerator in a plastic storage bag that is wrapped tightly around them. The colder temperature will slow the respiration rate, helping to preserve their nutrients and keeping Scallions fresh for a longer period of time. Do not wash Scallions before refrigeration because exposure to water will encourage Scallions to spoil.

How to Store Onions That Have Been Cut

The unused portion of a cut Onion should be placed in a sealed container to limit its exposure to airflow and stored in the crisper section of your refrigerator. A cut Onion should be used within a day or two since it tends to oxidize and lose its nutrient content very quickly.

3. the best way to prepare onions

While most people love to eat Onions, most dread cutting them since this process usually brings tears to their eyes. The compound that causes eyes to burn is a phytonutrient known as allyl sulfate, which is produced when sulfur compounds are released when the Onion is cut and the Onion’s cells are ruptured.

Cutting Onions

Cutting Onions into slices of equal thickness will help them to cook more evenly. The thinner they are sliced, the more quickly they will cook. I recommend cutting Onions into 1/4-inch slices to cook them al denté. Let them sit for 5 minutes before cooking.

Preventing Onions from Irritating Your Eyes

There are a few methods you can use if cutting Onions irritates your eyes. Chilling the Onions for an hour or so before cutting will slow the activity of the enzyme that produces the allyl sulfate responsible for eye irritation. While this compound may be irritating to the eyes, it is also one of the phytonutrients most responsible for Onion’s significant health benefits. Chilling is a better alternative to the more traditional method of cutting Onion under running water, which may dilute the amount of allyl sulfate.

Some people also put a slice of bread or metal spoon in their mouth while cutting Onions as they find this helps neutralize the irritating compounds.

The method I use to avoid eye irritation is to make sure my kitchen windows are open. I cut the Onion while standing, pulling my head back and keeping my eyes as far away from the Onions as possible.

If cutting Onions really makes you cry, consider wearing swimming goggles.

To Remove Odor of Onions from Your Hands

Rubbing your fingertips on a stainless steel spoon under warm running water will help to reduce the odor that the Onions may have imparted.

4. the healthiest way of cooking onions

Onions are a kitchen staple and are used in more recipes than any other ingredient. They are one of the most important seasonings, adding both aroma to your meal and extra sweetness and nutrition to your dishes. Although Onions are usually used as a flavoring agent, I want to share with you ways to also enjoy them as a vegetable side dish.

Since research has shown that important nutrients can be lost or destroyed by the way a food is cooked, the “Healthiest Way of Cooking” Onions is focused on bringing out the their best flavor while maximizing their vitamins, minerals and powerful antioxidants.

The Healthiest Way of Cooking Onions: “Healthy Sautéing” for just 5 Minutes

In my search to find the healthiest way to cook Onions, I tested every possible cooking method and discovered that “Healthy Sautéing” Onions for just 7 minutes delivered the best result. “Healthy Sautéing” Onions brings out their sweet flavor and retains the greatest amount of nutrients. The Step-by-Step Recipe will show you how easy it is to “Healthy Sauté” Onions. (For more on “Healthy Sauté,” see page 57.)

GRILLING AND BROILING ONIONS

Before grilling or broiling, sprinkle Onions with lemon juice, sea salt and pepper to help protect against the formation of harmful compounds. While grilled or broiled Onions have a nice smoky flavor, take care that they do not burn. It is best to grill Onions on an area without a direct flame as the temperatures directly above or below the flame can reach as high as 500°F to 1000˚F (260° to 538°C). When using a broiler, keep the Onions about 4–5 inches away from the flame. Coating with oil before cooking will also produce harmful free radicals, so brush with extra virgin olive oil immediately after it is cooked. (For more on Grilling, see page 61.)

An Easy Way to Prepare Onions, Step-by-Step

Image

CHOPPED ONION

1 Place a peeled Onion half in front of you with the root end away from you, and slice the Onion from side to side just short of the root end, leaving it intact. The slices can be made large or small depending on the size cut you want to end up with. 2 Slice horizontally through the slices, 2-3 times, again leaving the root intact. 3 Slice the Onion crosswise down through the other cuts. The Onion will fall into pieces. Let sit for at least 5 minutes.

Avoid Overcooking Onions

Although Onions are a hearty vegetable, it is very important not to overcook them. Onions cooked for as little as a couple of minutes longer than recommended will begin to lose their nutrients. Overcooking Onions will significantly decrease their nutritional value: as much as 50% of some nutrients can be lost.

Cooking Methods Not Recommended for Onions

ROASTING, COOKING WITH OIL OR CARAMELIZING

While Onions roasted at 350°F (175°C) for 1 to 1½ hours will lose their pungency and become sweeter as their starches turn to sugar, they will also lose most of their health-promoting sulfur compounds. The longer they are cooked, the more sulfur compounds they will lose. I also don’t recommend cooking Onions in oil because high temperature heat can damage delicate oils and potentially create harmful free radicals.

Hundreds of recipes have been written on caramelizing Onions because it tames their flavor and make them sweeter. Caramelized Onions have a beautiful brown tone and become sweet as their starch turns to sugar. While the brown coloration indicates they have lost their pungency, it also is a sign that they have become oxidized, lost many beneficial nutrients and formed free radicals that have been found to be harmful to your health. The healthiest alternative to caramelizing your Onions is using the “Healthy Sauté” method of cooking (see page 273).

Here are questions I received from readers of the whfoods.org website about Onions:

Q What gets released when Onions are sautéed—is it oil or water?

A When Onions are sautéed, they primarily release water. Onions are virtually fat-free but are significantly endowed with water; in fact, they are about 90% water by weight. When Onions are exposed to heat during the sauté process, their cell walls break down, and the water they contain is released.

Q Is there anything special I need to know when preparing Onions?

A Like their cousin garlic, Onions contain beneficial sulfur-containing compounds, although in lesser amounts. As in garlic, upon cutting and exposure to oxygen, these phytonutrients are converted into compounds that have health-promoting properties. Therefore, it would be beneficial to allow Onions to sit for about 10 minutes after you have chopped them before cooking them. This procedure will allow you to enjoy the most health benefits from one of the World’s Healthiest Foods.

Q Do the nutritional benefits of Onions vary depending upon their color?

A Since the groundbreaking research that found the intake of flavonoid-rich Onions to be related to reduced risk of certain chronic diseases, researchers have been testing different types of Onions to determine whether any are more richly endowed with these potent antioxidant phytonutrients. Research studies so far have found that red Onions and yellow Onions seem to contain more flavonoids than their white cultivar cousins. In one study that tested 10 different types of Onions, as well as shallots, a wide range in flavonoids and antioxidant activity was found. For example, Western Yellow Onions were found to have 11 times greater flavonoid concentrations than the Western White variety, while shallots had 6 times more phenolic content than Vidalias.

Image how to enjoy fresh onions without cooking

Onion Spinach Salad: In a large bowl, slice half of a sweet (Spring/Summer) yellow Onion into very thin slices. Combine with the segments of 2 oranges, 2 TBS red wine vinegar, 4 TBS extra virgin olive oil, 1/2 tsp finely minced fresh rosemary, 1/4 tsp sea salt and black pepper to taste. Let sit for 1 hour and toss with 10 oz of baby spinach.

Marinated Onions: Cover thinly sliced onions with balsamic vinegar and 1 TBS honey and marinate 1–12 hours refrigerated. Drain and add to a green salad, to sliced cucumbers for a delicious cucumber salad or use as an accompaniment to cooked fish.

STEP-BY-STEP RECIPE

The Healthiest Way of Cooking Onions

7-Minute “Healthy Sautéed” Onions

The traditional way of sautéing Onions until brown (caramelized) destroys many of their health benefits. I discovered that “Healthy Sautéing” brings out their sweet flavor and preserves the maximum number of nutrients.

1 medium Onion, thinly sliced

2 TBS + 2 TBS low-sodium chicken or vegetable broth

3 TBS extra virgin olive oil

Sea salt and pepper to taste

1. Slice onions and let them sit for at least 5 minutes as described under How to Bring out the Hidden Health Benefits of Onions (page 276).

2. Heat 2 TBS broth over medium heat in a stainless steel skillet.

3. When broth begins to steam, add Onions and cover for 3 minutes. The Onions wil release a small amount of liquid. Uncover, add another 2 TBS broth and continue to stir for 4 minutes, leaving the lid off.

Image

Spiced Onion Soup

4. Remove from heat when Onions become translucent, about 7 minutes, depending on the thickness of the slices. If you would like your Onions more tender, cook for 2 to 3 more minutes uncovered, and stir frequently. (For Differences in Cooking Time, see page 94.)

5. Transfer to a bowl. For more flavor, toss Onions with the remaining ingredients while they are still hot.

SERVES 2

COOKING TIPS:

• To prevent overcooking Onions, I highly recommend using a timer.

Flavor Tips: Try these 6 great serving suggestions with the recipe above. Image

1. Most Popular. Add a few drops of tamari (soy sauce) to mellow the taste of the Onions. If you add tamari, you will want to reduce the amount of sea salt.

2. Sprinkle with balsamic vinegar, chopped walnuts and dill.

3. For an Asian flavor, add rice vinegar and tamari to the 7-Minute “Healthy Sautéed” Onions recipe. Serve over chicken, liver or fish.

4. Onions share the same cooking time and method as bell peppers, eggplant and shiitake mushrooms.

5. Onions, Potatoes and Olives: Combine the 7-Minute “Healthy Sautéed” Onions recipe with steamed cubed potatoes and cured olives.

6. Spiced Onion Soup: Bring the following to a boil: 3 cups chicken or vegetable broth, 1/2 inch sliced ginger, 1 star anise, 1 bay leaf and a cinnamon stick. Cover, reduce heat and simmer 10 minutes. “Healthy Sauté” one large thinly sliced Onion on medium heat for 15 minutes, adding broth as needed to prevent it from sticking. Keep sauté pan covered. Add 2 cloves sliced garlic for last 3 minutes. Strain spices out of broth and add Onions and garlic, 1 tsp tarmari (soy sauce) and 1 tsp maple syrup and continue to cook 5 minutes on low (pictured above).

Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Onions, and I will share them with others through our website at www.whfoods.org.

PREPARATION FOR COOKING

The latest scientific research tells us that slicing, chopping or mincing Onions and letting them sit before cooking will enhance their health-promoting properties. A sulfur-based compound called S-alk(en)yl-L-cysteine sulfoxide and an enzyme called sulfoxide lyase (also known as alliinase) are separated in the Onion’s cell structure when it is whole. Cutting Onion ruptures the cells and releases these elements, allowing them to come in contact with each other to form a powerful new compound called thiopropanal sulfoxide. This new compound not only increases Onions’ health-promoting properties, but is also the culprit behind their pungent aroma and the cause of the eye irritation that results from cutting Onions.

The finer the Onion is cut, the more extensive is the transformation of the sulfur compounds. The stronger the smell and the more they affect your eyes, the more health-promoting nutrients they provide. So the next time you cut your Onions, you will have a greater appreciation of their “irritating” effects, knowing that the pungent smell that makes you cry will also make you healthy!

To get the most health benefits from Onions, let them sit for a minimum of 5 minutes, and optimally for 10 minutes, after cutting, before eating or cooking. This is to ensure the maximum synthesis of the sulfur compounds.

Heat will inactivate the effect of alliinase, which is why it is important to allow the Onions to sit for 5–10 minutes before cooking to give the enzyme ample opportunity to enhance the concentration of active phytonutrients in your Onions. Cooking at low or medium heat for short periods of time (up to 15 minutes), such as with methods like “Healthy Sauté,” should not destroy the active phytonutrients since once they are formed, they are fairly stable.

Research on garlic, a close relative of Onion, reinforces the validity of this practice. When crushed garlic was heated, its ability to inhibit cancer development in animals was blocked; yet, when the researchers allowed the chopped garlic to ‘stand’ for 10 minutes before heating, its anticancer activity was preserved.

Here are questions I received from readers of the whfoods.org website about Onions:

Q How can you guarantee that the mineral values that you report for Onions (as well as other foods) if the soil has been depleted of those minerals, as most farm soils are?

A With respect to nutrient data—including mineral data—for any food (not just Onions), our website used the “gold standard” software in clinical nutrition, an application called “Food Processor” with a database published by ESHA Research, Inc. in Salem, Oregon. We are also familiar with many nutrient databases, including the USDA’s SR19 foods database.

The nutrient data in any nutritional database uses statistical averages. Sometimes the averages involve testing of a very small number of food samples. Sometimes hundreds of samples are tested. These samples may take into account a variety of different growing conditions, or they may not take into account any differences in growing conditions. The only responsible way to view these database estimates is with a “ballpark” approach. At best, the data in a nutrient database give you a ballpark estimate of the nutrient contents of a particular food. Differences in soil quality definitely affect mineral content of foods.

The bottom line here is that you cannot guarantee that every serving of a food that you enjoy contains exactly the amount of nutrients that we report on our website or is reported in any nutrition database. However, you can guarantee that Onions and other of the World’s Healthiest Foods are a good place to look if you are trying to increase your mineral intake.

We don’t know a better place to start to up the chances of healthy soil than buying organic. The Organic Foods Production Act contains extensive soil requirements, and most of the requirements promote not only immediate soil health but soil sustainability. Soil quality is one of the reasons we support organically grown foods so strongly. There are quality requirements for fertilization and use of compost in organic farming that would give these Onions (and other foods) their best chance to provide the minerals they are naturally capable of providing.

health benefits of onions

Promote Blood Sugar Balance

The higher the intake of Onions, the lower the level of glucose found during glucose tolerance tests. Experimental and clinical evidence suggests that allyl propyl disulfide, one of the important sulfur-containing phytonutrients contained in Onions, is responsible for this effect and lowers blood sugar levels by increasing the amount of free insulin available. Allyl propyl disulfide does this by competing with insulin, which is also a disulphide, to occupy the sites in the liver where insulin is inactivated. This results in an increase in the amount of insulin available to usher glucose into cells, causing a lowering of blood sugar.

In addition, Onions are a very good source of chromium, the mineral component in glucose tolerance factor, a molecule that helps cells respond appropriately to insulin. Clinical studies of diabetics have shown that chromium can decrease fasting blood glucose levels, improve glucose tolerance, lower insulin levels and decrease total cholesterol and triglyceride levels while increasing good HDL-cholesterol levels.

Promote Heart Health

The regular consumption of Onions has been shown to lower high cholesterol levels and high blood pressure, both actions that can help prevent atherosclerosis and diabetic heart disease, and reduce the risk of heart attack or stroke. These beneficial effects are likely due to Onions’ sulfur compounds, chromium, folate and vitamin B6; the latter two help prevent heart disease by lowering high homocysteine levels, another significant risk factor for heart attack and stroke.

Onions are also very rich in the flavonoid phytonutrient, quercetin. In a meta-analysis of seven prospective studies, Onions were singled out as one of the small number of vegetables and fruits that contributed to a significant reduction in heart disease. Of the more than 100,000 individuals who participated in these studies, those whose diets most frequently included Onions, tea, apples and broccoli—the richest sources of flavonoids—enjoyed a 20% reduction in their risk of heart disease.

Promote Digestive Health

The regular consumption of Onions, as little as two or more times per week, is associated with a significantly reduced risk of developing colon cancer. Onions contain a number of flavonoids, the most studied of which is quercetin, which have been shown to halt the growth of tumors in animals and protect colon cells from the damaging effects of certain cancer-causing substances. Cooking meats with Onions may help reduce the amount of carcinogens produced when meat is cooked with high-heat methods. Onions are also a very good source of dietary fiber, which is important for colonic health.

Image

Image

Promote Inflammatory Balance and Immune Health

Several anti-inflammatory agents in Onions render them helpful in reducing the severity of symptoms associated with inflammatory conditions, such as the pain and swelling of osteoarthritis and rheumatoid arthritis, the allergic inflammatory response of asthma and the respiratory congestion associated with the common cold. Onions contain compounds that inhibit lipoxygenase and cyclooxygenase(the enzymes that generate inflammatory pro-staglandins and thromboxanes), thus markedly reducing inflammation. Onions’ anti-inflammatory effects are due not only to their vitamin C and quercetin, but also to other active components called isothiocyanates. These compounds work synergistically to spell relief from inflammation. In addition, quercetin and other flavonoids found in Onions work with vitamin C to help kill harmful bacteria, making Onions an especially good addition to soups and stews during cold and flu season.

Additional Health-Promoting Benefits of Onions

Onions are also a concentrated source of other nutrients providing additional health-promoting benefits. These nutrients include free-radical-scavenging manganese and copper, sulfite-detoxifying molybdenum, heart-healthy potassium, energy-promoting phosphorus and sleep-promoting tryptophan. Since Onions contain only 61 calories per one cup serving, they are an ideal food for healthy weight control.

HOW TO BRING OUT THE HIDDEN HEALTH BENEFITS OF ONIONS

Onions are a wonderful reservoir of many important nutrients. Not only are they a concentrated source of vitamin C, vitamin B6, chromium and the flavonoid quercetin, but they also contain important phytonutrients known as allyl sulfides. These sulfur-containing phytonutrients are the compounds that give the Onions so many of their health-promoting qualities. Among these phytonutrients are those known as alliin and ajeone as well as the allyl propyl disulfides including allicin, diallyl disulfide and diallyl trisulfide.

The striking difference in flavor and aroma that exists between cooked and raw Onions is largely due to the effect of cooking on the allyl sulfide phytonutrients; not only do they contribute to the Onion’s nutritional qualities, but they also give them their pungent flavor and aroma. Thanks to scientific research, we have learned tips on how we can best cook Onions so as to maximize their sulfur-containing phytonutrient profile.

The latest scientific research tells us that slicing, chopping or mincing Onions before cooking will enhance their health-promoting properties. A sulfur-based compound called alliin and an enzyme called alliinase are separated in the Onion’s cell structure when it is whole. Cutting Onion ruptures the cells and releases these elements, allowing them to come in contact with each other to form a powerful new compound called thiopropanal sulfoxide. This new compound not only increases Onions’ health-promoting properties but is also the culprit behind their pungent aroma and the cause of the eye irritation that results from cutting Onions.

The finer the Onion is cut, the more extensive is the transformation of the sulfur compounds. The stronger the smell and the more they affect your eyes, the more health-promoting nutrients they contain. So, the next time you cut your Onions, you will have a greater appreciation of their “irritating” effects, knowing that the pungent smell that makes you cry will also make you healthy!

To get the most health benefits from Onions, let them sit for a minimum of 5 minutes, optimally 10 minutes, after cutting, before eating or cooking. This will ensure the maximum synthesis of the sulfur compounds.

Heat will inactivate the effect of alliinase, which is why it is important to allow the Onions to sit for 5-10 minutes before cooking to give the enzyme ample opportunity to enhance the concentration of active phytonutrients in your Onions. Cooking at low or medium heat for short periods of time (up to 15 minutes) should not destroy the active phytonutrients since, once they are formed, they are fairly stable.

Heat can actually increase the breadth of sulfur-containing phytonutrients in Onions since it catalyzes some chemical reactions responsible for their creation. Yet, too much heat for too much time can also reduce the activity of the enzymes responsible for converting the sulfoxides into active sulfur-containing molecules. This is because some of these enzymes can become denatured at 158°F (70°C), which is likely to be lower than the temperatures used in most every method of cooking Onions. Therefore, exposing the Onions to the heat for as little time as possible during cooking, such as with methods like “Healthy Sauté,” is critical as it will help to retain as much enzyme activity as possible while preserving the maximum amount of sulfur-containing molecules.

Research on garlic, a close relative of Onion, reinforces the validity of this practice. When crushed garlic was heated, its ability to inhibit cancer development in animals was blocked; yet, when the researchers allowed the chopped garlic to sit for 10 minutes before heating, anticancer activity was preserved.

Mediterranean Feast in Minutes

In Mediterranean Countries they know how to prepare tasty vegetables. This is the reason why they enjoy them daily.

“Healthy Sautéed” Mediterranean Feast

Try these great combinations of “Healthy Sautéed” vegetables that will make your meals quicker and easier to prepare because they share the same cooking time. Place the following combinations in the pan together. Toss with Mediterranean dressing, page 331 after cooking.

3-MINUTE “HEALTHY SAUTÉED”

1 cup garden peas, 1 medium sliced summer squash (zucchini), 1 medium chopped tomato.

5-MINUTE “HEALTHY SAUTÉED”

1 medium head sliced red cabbage, 1 medium cauliflower (florets cut into quarters), 10 whole medium asparagus spears.

MINUTE “HEALTHY SAUTÉED”

1 medium sliced onion, 10 sliced crimini mushrooms, 1 medium sliced bell pepper. Or another good combination is 3 1/2inch slices eggplant, 2 sliced leeks, 8 sliced shiitake mushrooms.

“Healthy Steamed” Mediterranean Feast

“Healthy Steaming” preserves the nutrients and enhances the flavor of vegetables. “Healthy Steam” these vegetables together and toss with Mediterranean dressing, page 331 after cooking.

5-MINUTE “HEALTHY STEAMED”

1 lb broccoli, 2 medium sliced carrots, 2 cups of sliced collard greens or kale. Or corn on the cob, 1 medium head sliced green cabbage, 6 Brussels sprouts (cut into quarters).

Another good combination is cooking 5-Minute “Healthy Steamed” onions, broccoli, collard greens and green beans together. If you like your onions and green beans soft, cook them 2 minutes before adding the other vegetables.

7-MINUTE “HEALTHY STEAMED”

2 cups cubed sweet potatoes or winter squash. Add 2 cups of sliced kale or collard greens for the last 5 minutes of cooking time.

SERVES 2

Mediterranean Feast with Seafood

Fish and shellfish cook quickly and take only minutes to prepare depending on size and thickness. For a complete meal that takes only 3, 5 or 7 minutes, include “Healthy Sautéed” or “Healthy Steamed” seafood with your favorite Mediterranean Feast combination.

For 3-MINUTE “Healthy Sautéed” or “Healthy Steamed” combinations: Use small shrimp, cod, salmon, flounder or thin sole fillets (less than 1/2inch thick) and cook on top of 3-Minute vegetables.

For 5-MINUTE “Healthy Sautéed” or “Healthy Steamed” combinations: Use medium shrimp, cod, or salmon fillets (3/4-inch thick) and cook on top of 5-Minute vegetables.

For 7-MINUTE “Healthy Sautéed” or “Healthy Steamed” combinations: Use large Shrimp, salmon, or cod fillets (1-inch thick) and place on top of 7-Minute vegetables.

* Make sure you cover the pan for the entire cooking time.

** For more details on the preparation of vegetables, see individual food chapters, page 85 or the Guide to the Healthiest Way of Cooking Vegetables, page 96.

Use any combination of vegetables that are prepared with the same cooking method to create a Feast that will suit your personal taste. If a vegetable you like requires a longer cooking time than the others, just begin by cooking it first and add the other vegetables when the appropriate number of minutes have elapsed. This is a great method to not only save time and energy but you will have all of your vegetables hot and ready to serve at the same time.

NOTE: I recommend cutting your vegetables into equal size pieces to ensure even cooking. Also, when steaming carrots and Brussels sprouts, it is best to place them in the bottom of the steamer to help them cook evenly.

leeks

Image

highlights

Image

Image

Leeks have been cultivated in the Mediterranean region and Central Asia for thousands of years. The Greek philosopher Aristotle credited the clear voice of the partridge to a diet of Leeks, while the Roman emperor Nero supposedly ate Leeks every day to make his voice stronger.

why leeks should be part of your healthiest way of eating

While Leeks are more delicate and milder in flavor than their cousins, onions and garlic, they are similiar to them in that they also contain health-protective, sulfur-containing phytonutrients, such as thiopropanal sulfoxides.

Although most of the research on Allium vegetables and their role in reducing the risk of atherosclerosis and heart disease has been conducted on onions and garlic, Leeks also appear to contain many of the same protective qualities.

varieties of leeks

Leeks are in the same family as garlic, onions, shallots and scallions. Cultivated Leeks are the variety most commonly found in markets and the one featured in the photographs in this chapter. Ramps are wild Leeks that are a great delicacy, but they are very seasonal, only available in the spring.

the peak season available year-round.

biochemical considerations

Leeks are considered to have a small amount of oxalates, which might be of concern to certain individuals. (For more on Oxalates, see page 725.)

the best way to select leeks

You can select the best tasting Leeks by looking for ones that are firm and straight with dark green leaves and long white necks. They should be between 1/2 and 1 inch in diameter.

Avoid Leeks that are yellow, wilted or have bulbs that are cracked or bruised. Also avoid overly large Leeks since they are generally more fibrous.

the best way to store leeks

LEEKS WILL REMAIN FRESH FOR UP TO 7 DAYS WHEN PROPERLY STORED

Place Leeks in a plastic storage bag before refrigerating. I have found that it is best to wrap the bag tightly around the Leeks, squeezing out as much of the air from the bag as possible.

Cleaning Leeks

After they are cut in half lengthwise, fan out the Leeks and rinse again. Do not wash Leeks before refrigeration because exposure to water will encourage your Leeks to spoil.

STEP-BY-STEP RECIPE

The Healthiest Way of Cooking Leeks

7-Minute “Healthy Sautéed” Leeks

In my search to find the healthiest way to cook Leeks, I tested every possible cooking method. I discovered that “Healthy Sautéing” Leeks for just 7 minutes delivered the best results.

1 lb medium size Leeks (approximately 1/2 to 1 inch in diameter)

3 TBS + 2 TBS low-sodium chicken or vegetable broth

2 TBS extra virgin olive oil

1 tsp lemon juice

Sea salt and pepper to taste

1. Clean and slice Leeks very thin (1/8-inch), and let sit for at least 5 minutes. Do not use the green portion of the Leeks.

2. Heat 3 TBS broth over medium heat in a stainless steel skillet until it begins to steam.

3. Add Leeks, cover, and sauté for 4 minutes. Add 2 TBS broth, reduce heat to medium low and sauté for 3 minutes, uncovered, while stirring frequently. They are done when tender. “Healthy Sauté” will concentrate both the flavor and nutrition of Leeks.

Image

“Healthy Sautéed” Leeks with Salmon

4. Transfer to a bowl. For more flavor, toss Leeks with the remaining ingredients while they are still hot. Research shows that carotenoids found in foods are best absorbed when consumed with oils.

SERVES 2

COOKING TIP: To prevent overcooking Leeks, I highly recommend using a timer.

Flavor Tips: Try these 5 great serving suggestions with the recipe above. Image

1. Top with grated Parmesan cheese.

2. Top with balsamic vinegar or your favorite vinaigrette.

3. Sprinkle with fresh grated ginger.

4. Dill and chives complement the flavor of Leeks.

5. Quick Creamy Leek and Potato Soup: In a blender, combine the 7-Minute “Healthy Sautéed” Leeks recipe and 1 cup steamed potatoes with 1 cup warm low-fat milk, 2 TBS Parmesan cheese and 1/2 tsp dill weed. Blend for 1 minute.

Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Leeks, and I will share them with others through our website at www.whfoods.org.

An Easy Way to Prepare Leeks, Step-by-Step

Image

1. Cut off green tops and roots of Leeks and remove outer tough leaves. 2. Cut white, tender part of Leeks in half lengthwise. 3. Cut the Leeks into about 2-inch lengths. Cut each 2-inch section lengthwise into very thin strips. Let them sit for 5-10 minutes to bring out Hidden Health Benefits (see pg 276).

LEEKS, CUT LENGTHWISE

sweet potatoes including yams

Image

highlights

Image

Image

Although researchers have found Sweet Potato relics deep in Peruvian caves dating back 10,000 years, this delicious vegetable was not introduced to Europe until 1492 when Christopher Columbus brought it back from his voyage to the New World. Today, Sweet Potatoes are considered one of the most nutritious vegetables around. While they have become synonymous with the traditional Thanksgiving feast, I want to share with you the “Healthiest Way of Cooking” Sweet Potatoes that will not only maximize their nutritional value but also bring out the best of their unique sweet flavor, so that you will want to enjoy these great vegetables throughout the year.

why sweet potatoes should be part of your healthiest way of eating

Sweet Potatoes are not just a sweet version of regular potatoes; they have a very different nutritional profile. Sweet Potatoes are exceptionally rich in betacarotene, the carotenoid phytonutrient that not only provides their characteristic yellow/orange color, but also many of their health-promoting benefits. They also have unique root storage proteins that provide powerful antioxidant protection. Additionally, unlike potatoes, sweet potatoes do not belong to the nightshade family of vegetables. (For more on the Health Benefits of Sweet Potatoes and a complete analysis of their content of over 60 nutrients, see page 285.)

varieties of sweet potatoes

Sweet Potatoes are native to Central America and are one of the oldest vegetables known to man. They have a characteristically starchy, sweet taste with the different varieties exhibiting unique flavor profiles. The flesh may range in color from white to yellow to orange; their skin colors may be white, yellow, orange, red or purple. Sweet Potatoes belong to the Convolvulaceae family of vegetables and are known by the scientific name Ipomoea batatas.

BROWNISH-PURPLE-SKINNED SWEET POTATOES (OFTEN CALLED YAMS)

These Sweet Potatoes have a plump shape with soft, moist, orange-colored flesh when cooked. While they are typically called yams, they are not related to the “true yam” (members of the Dioscoreaefamily), a starchy root vegetable that plays an important role in the cuisines of South America, Africa, the Pacific Islands and the West Indies. Yams are typically the Sweet Potato varieties most commonly enjoyed at Thanksgiving. Distinct varieties include: CHRISTMAS BEAUREGARD—smooth skin and deep orange flesh; GARNETS—garnet-colored skin with orange-yellow flesh; and JEWELS—orange skin and deep orange flesh. The latter is the type of Sweet Potato featured in the photographs in this chapter.

BEIGE-SKINNED SWEET POTATOES

These Sweet Potatoes are characterized by their yellow flesh. Varieties include Nancy Hall and Juicy Yellow.

PURPLE-SKINNED SWEET POTATOES

Known as Okinawan Sweet Potatoes, they are not as moist as other varieties. Their purple pigment provides extra health-promoting anthocyanin antioxidants.

the peak season

Although Sweet Potatoes are available throughout the year, their peak season is November and December. These are the months when their concentration of nutrients and flavor are highest and their cost is at their lowest.

biochemical considerations

Sweet Potatoes are a concentrated source of oxalates, which might be of concern to certain individuals. (For more on Oxalates, see page 725.)

4 steps for the best tasting and most nutritious sweet potatoes

Turning Sweet Potatoes into a flavorful dish with the most nutrients is simple if you just follow my 4 easy steps:

1. The Best Way to Select

2. The Best Way to Store

3. The Best Way to Prepare

4. The Healthiest Way of Cooking

1. the best way to select sweet potatoes

The best tasting Sweet Potatoes are ones that are firm and free of any cracks, bruises or soft spots. By selecting the best tasting Sweet Potatoes, you will also enjoy Sweet Potatoes with the highest nutritional value. As with all vegetables, I recommend selecting organically grown varieties whenever possible. (For more on Organic Foods, see page 113.)

Avoid Sweet Potatoes that are displayed in the refrigerated section of the produce department because the cold temperature negatively alters their taste. Be sure they have not sprouted and are not wrinkled.

2. the best way to store sweet potatoes

Sweet Potatoes are a sturdy vegetable that stores well. Yet, it is still important to store them properly to preserve their nutrients and flavor.

Sweet Potatoes continue to respire even after they have been harvested. Slowing down the respiration rate with proper storage is the key to extending their flavor and nutritional benefits. (For a Comparison of Respiration Rates for different vegetables, see page 91.)

Sweet Potatoes Will Remain Fresh for Up to 1 Month When Properly Stored

Sweet Potatoes should not be stored in the refrigerator as they will develop an undesirable taste. The refrigerator’s temperature (about 40°F, or 4°C) isn’t the problem since Sweet Potatoes like temperatures ranging from 40°–45°F (4°–7°C); that’s why they are so happy in root cellars. It is the moisture of the refrigerator that can be a problem for Sweet Potatoes since it increases the conversion of some of their starches into sugars. Moisture, as well as light, will also encourage Sweet Potatoes to sprout, which is another reason why a very cool, dark, dry place like a root cellar is the perfect place for storing these root vegetables.

If you don’t have a root cellar, it is best to store loose Sweet Potatoes in a cool, dark and well-ventilated cupboard where they will keep fresh for one month. Do not store in plastic bags. Exposure to sunlight or temperatures above 60°F (15°C) will cause them to sprout and ferment.

How to Store Cooked Sweet Potatoes

Place cooked Sweet Potatoes in an airtight container in the refrigerator; they will keep for several days.

3. the best way to prepare sweet potatoes

Properly cleaning and cutting Sweet Potatoes will help to ensure that they have the best flavor and retain the greatest number of nutrients.

Cleaning and Peeling Sweet Potatoes

Rinse them thoroughly under cold running water. (See Washing Vegetables, page 92.)

If you purchase organically grown Sweet Potatoes, you can enjoy both the flesh and skin. If you buy conventionally grown Sweet Potatoes, it is best to peel them before eating to avoid pesticide residues and the dye or wax with which they are sometimes treated.

Prevent Sweet Potatoes From Turning Brown

To prevent Sweet Potatoes from turning brown after cutting, place them in two cups of water combined with one tablespoon of lemon juice.

Cutting Sweet Potatoes

Cutting Sweet Potatoes into small pieces will help them to cook more quickly, while cutting them into equal size pieces will help them to cook more evenly. I recommend cutting them into 1/2inch cubes.

4. the healthiest way of cooking sweet potatoes

Since research has shown that important nutrients can be lost or destroyed by the way a food is cooked, the “Healthiest Way of Cooking” Sweet Potatoes is focused on bringing out the best flavor while maximizing their vitamins, minerals and powerful antioxidants.

The Healthiest Way of Cooking Sweet Potatoes: “Healthy Steaming” for just 7 Minutes

In my search to find the healthiest way to cook Sweet Potatoes, I tested every possible cooking method and discovered that “Healthy Steaming” 1/2inch cubes of Sweet Potatoes for just 7 minutes delivered the best results. “Healthy Steaming” Sweet Potatoes makes them tender, brings out their best flavor and maximizes their nutritional profile. The Step-by-Step Recipe will show you how easy it is to “Healthy Steam” Sweet Potatoes. (For more on “Healthy Steaming,” see page 58.)

How to Avoid Overcooking Sweet Potatoes

Overcooked Sweet Potatoes will lose their flavor. “Healthy Steamed” Sweet Potatoes are tender, have the best flavor and are cooked just long enough to soften their cellulose and hemicellulose. This makes them easier to digest and allows their health-promoting nutrients to become more readily available for assimilation.

Cooking Methods Not Recommended for Sweet Potatoes

BOILING OR COOKING WITH OIL

Boiling Sweet Potatoes increases their water absorption, causing them to become soggy and lose much of their flavor along with many of their nutrients including minerals, water-soluble vitamins (such as C and the B-complex vitamins) and health-promoting phytonutrients. I don’t recommend cooking Sweet Potatoes in oil because high temperature heat can damage delicate oils and potentially create harmful free radicals.

How to Include the 7-Minute “Healthy Steamed” Sweet Potatoes as Part of Your Lunch or Dinner, or Even Breakfast

• Like dessert for breakfast? Try the Sweet Potato Pudding.

• For a nutritious lunch, serve the “Healthy Steamed” Sweet Potatoes with Swiss chard and pumpkin seeds.

• For a quick healthy dinner, try the Sweet Potatoes and’ Black Beans with brown rice.

An Easy Way to Prepare Sweet Potatoes, Step-by-Step

Image

CUBED SWEET POTATOES

1 Cut a slice lengthwise off one side of the Sweet Potato and turn it so that it lies flat. Cut it lengthwise into 1/2inch slices. 2 Stack a few slices on top of each other and cut the width of the Sweet Potato lengthwise again into 1/2inch strips. 3 Turn Sweet Potato so you can now make 1/2inch wide cuts across the lengthwise strips to create 1/2inch cubes.

STEP-BY-STEP RECIPE

The Healthiest Way of Cooking Sweet Potatoes

7-Minute “Healthy Steamed” Sweet Potatoes

Boiled Sweet Potatoes get watery and lose their flavor. I discovered that “Healthy Steaming” Sweet Potatoes not only takes just 7 minutes but also enhances their flavor and preserves their nutrients.

2 medium Sweet Potatoes

3 TBS extra virgin olive oil

2 medium cloves garlic

Sea salt and pepper to taste

1. Fill the bottom of the steamer with 2 inches of water.

2. While steam is building up, chop or press garlic and let sit for at least 5 minutes. (Why?, see page 261.)

3. Cut Sweet Potatoes into 1/2inch cubes.

4. Steam for 7 minutes. Sweet Potatoes are done when you can easily penetrate them with a fork. (For information on Differences in Cooking Time, see page 94.)

Image

Mashed “Healthy Steamed” Sweet Potatoes

5. Transfer to a bowl. For more flavor, toss Sweet Potatoes with the remaining ingredients while they are still hot. Research shows that carotenoids found in foods are best absorbed when consumed with oils.

OPTIONAL: To mellow the flavor of garlic, add garlic to Sweet Potatoes for the last 2 minutes of steaming.

SERVES 2

COOKING TIPS:

• To prevent overcooking Sweet Potatoes, I highly recommend using a timer.

• Testing Sweet Potatoes with a fork is an effective way to determine whether they are done.

Flavor Tips: Try these 6 great serving suggestions with the recipe above. Image

1. Most Popular. Top with chopped fresh rosemary and ground pumpkin seeds. (Grind pumpkin seeds in coffee grinder or blender.)

2. Cinnamon, cloves and nutmeg all complement the flavor of Sweet Potatoes.

3. For spicy Sweet Potatoes, combine with 1-2 tsp mashed canned chipotle peppers.

4. Mashed “Healthy Steamed” Sweet Potatoes: For mashed sweet potatoes, peel potatoes before steaming. Mash cooked potatoes with potato masher, and stir in remaining ingredients (pictured above).

5. Sweet Potatoes and Black Beans: Combine the 7-Minute “Healthy Steamed” Sweet Potatoes recipe with one 15-oz can black beans and 1 tsp cumin powder. Top with 2 TBS goat cheese.

6. Sweet Potato Pudding: Make the 7-Minute “Healthy Steamed” Sweet Potatoes using two Sweet Potatoes. Omit olive oil, garlic and salt. Combine 1/4 cup honey or maple syrup, 1 tsp pumpkin pie spice, 1/2 tsp nutmeg, 3 TBS extra virgin olive oil and cooked Sweet Potatoes. Whip until creamy with a hand mixer. Put in individual dessert dishes and garnish with chopped toasted pecans.

RICH, FLAVORFUL RECIPE FOR SWEET POTATOES

• “Slow Baked” Sweet Potatoes: Wash 2 Sweet Potatoes and pierce with a fork or knife before baking to allow steam to escape and prevent the Sweet Potatoes from bursting. Place in a 400°F (200°C) degree oven for 45-60 minutes. Check for doneness by squeezing. There will be a slight give to the Sweet Potato when it is done. Dress with 3 TBS extra virgin olive oil, 1 tsp rosemary, and salt and pepper to taste. Recipe serves 2. (If you cut the Sweet Potatoes in half, the receipe will take half the time.)

Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Sweet Potatoes, and I will share them with others through our website at www.whfoods.org.

Here are questions I received from readers of the whfoods.org website about Sweet Potatoes:

Q Are Sweet Potatoes just orange-colored regular potatoes?

A Sweet Potatoes and regular potatoes are completely different foods. In fact, they are not even in the same botanical family; Sweet Potatoes belong to the Convolvulaceae plant family, while the potato belongs to the Solanaceaefamily. While each is an important vegetable, deserving of a place in a healthy diet, these two foods feature different tastes and unique nutritional benefits. Sweet potatoes are considered an “anti-diabetic food,” offering a host of nutrients and an impressive array of antioxidants. They taste delicious, are easy to prepare and can be used in a variety of dishes, even in some that call for white potatoes. And, unlike regular potatoes, Sweet Potatoes are not considered a nightshade vegetable and therefore are not of the same concern for those who need to limit their consumption of these types of foods.

Q Is the sweetness of Sweet Potatoes a concern for those who worry about their blood sugar?

A Actually, Sweet Potatoes may be more supportive of blood sugar regulation than regular white potatoes, even though they are sweeter. The “sweet” part of the Sweet Potato is fascinating from a health perspective. Without a doubt, cooked Sweet Potatoes taste sweeter than cooked “white” potatoes. Usually when one food tastes sweeter than another, it’s because it contains more sugar, which also gives it the potential to make our blood sugar less stable. With sweet versus regular potatoes, it’s exactly the opposite. Sweet Potatoes, despite their sweetness, appear to act almost like an “anti-diabetic” food in some respects and do not appear to place our blood sugar at risk as much as their more common counterpart.

This “blood-sugar-friendly” character of Sweet Potato seems related to two aspects of its composition. First, Sweet Potatoes are about twice as high in dietary fiber as ordinary Russet Burbank white baking potatoes, and this doubled fiber slows down digestion and the release of sugar. Second, Sweet Potatoes have actually been examined in the lab for their specific “anti-diabetic” effects. In a laboratory animal study, Sweet Potatoes were shown to be comparable to a prescription drug in enhancing the effectiveness of insulin under certain circumstances.

Q I am trying to eat foods rich in antioxidants. Should I include Sweet Potatoes in my diet?

A Sweet Potatoes actually feature many antioxidant nutrients. They are a concentrated source of vitamin C, as well as an excellent source of vitamin A, in the form of betacarotene. The vitamin C and betacarotene in the Sweet Potatoes work as powerful antioxidants to help eliminate free radicals, molecules that damage cells and cell membranes, and that are associated with the development of conditions such as colon cancer, atherosclerosis and diabetic heart disease.

Yet, the antioxidant profile of Sweet Potatoes extends even further. Some of the proteins found in Sweet Potatoes, usually referred to as root storage proteins, have been found to have antioxidant activity. In fact, one of the compounds studied has been shown to be about one-third as active as glutathione, one of the most active antioxidant compounds in the body. So yes, if you’re looking to boost the antioxidant potential of your body, Sweet Potatoes would be a sweet addition.

SWEET POTATOES ARE NOT A SWEET VERSION OF REGULAR POTATOES

Sweet Potatoes are an entirely different vegetable than regular potatoes. Sweet Potatoes do not contain nightshade alkaloids and belong to the Convolvulaceae family unlike regular potatoes, which are members of the Solanaceaefamily. Regular potatoes and their cousins, including tomatoes, eggplants and peppers, are referred to as nightshade vegetables. Individuals sensitive to the alkaloid compounds found in nightshade vegetables may find that Sweet Potatoes are a good substitute in recipes calling for regular potatoes.

health benefits of sweet potatoes

Promote Blood Sugar Balance

Sweet Potatoes have been recently classified as an “anti-diabetic” food. They have been given this label because of recent animal studies in which Sweet Potatoes helped stabilize blood sugar levels and lowered insulin resistance. Some of Sweet Potatoes’ blood sugar regulatory properties may come from their concentration of carotenoids, such as betacarotene. Research has suggested that physiological levels, as well as dietary intake, of carotenoids may be inversely associated with insulin resistance and high blood sugar levels. More research is needed in this area, but the stage is set for Sweet Potatoes to show unique healing properties in the area of blood sugar control.

Promote Antioxidant Protection

Sweet Potatoes are rich in many nutrients that have antioxidant activity. They are an excellent source of vitamin A (through their concentration of betacarotene) and a very good source of vitamin C. They are also a good source of both copper and manganese, minerals that are cofactors of superoxide dismutase, one of the body’s most powerful antioxidant enzymes. Recent research has also found that Sweet Potatoes have unique root storage proteins that may offer protection against oxidative damage. In one study, these proteins had about one-third the antioxidant activity of glutathione—one of the body’s most impressive internally produced antioxidants.

Promote Lung Health

Vitamin A has long been known to be associated with healthy lungs. That is because it is needed to maintain the optimal structure and function of the tissues that line the lungs.

Recent research further supports this, finding a relationship between vitamin A, smoking and lung health. Experimental animals fed a vitamin A-deficient diet have been found to develop the lung condition, emphysema. When animals were exposed to cigarette smoke, not only did they develop emphysema, but their vitamin A levels decreased (it turns out that a common carcinogen in smoke, benzo(a)pyrene, causes vitamin A deficiency). In another study, smoke-exposed laboratory animals given a vitamin A-rich diet had less emphysema than those given the standard diet. From this research, all results point to the importance of vitamin A-rich foods, like Sweet Potatoes, in the diets of everyone concerned about protecting their lung health, especially smokers.

Additional Health-Promoting Benefits of Sweet Potatoes

Sweet Potatoes are also a concentrated source of many other nutrients providing additional health-promoting benefits. These nutrients include energy-producing iron, heart-healthy vitamin B6 and potassium, and digestive-health-promoting dietary fiber.

Image

Image

cucumbers

Image

highlights

Image

Image

Cucumbers were thought to have originated over 10,000 years ago in southern Asia and were introduced to India and other parts of Asia by early explorers and travelers. The popularity of Cucumbers dates back to the ancient civilizations of Egypt, Greece and Rome, where they were used not only as a food, but were also held in high esteem for their skin healing properties. Although it is unlikely that “cool as a Cucumber” was a popular phrase in ancient times, it is highly likely that their unique moisture levels and cooling properties were very much appreciated. Crunchy, refreshing and nutritious, Cucumbers are easy to prepare. Serve as an appetizer with your favorite dip or as an addition to almost any salad.

why cucumbers should be part of your healthiest way of eating

High in nutrients, low in calories and very filling, Cucumbers are an ideal food to add to your “Healthiest Way of Eating,” and with one cup of Cucumbers containing only 14 calories, they are also an excellent choice for healthy weight control. Scientific research has also identified phytonutrient compounds in Cucumbers, such as caffeic acid, which help soothe irritated skin and reduce swelling, confirming the ancient wisdom that Cucumbers are truly good for the skin. (For more on the Health Benefits of Cucumbers and a complete analysis of their content of over 60 nutrients, see page 290.)

varieties of cucumbers

Scientifically known as Cucumis sativus, Cucumbers are grown to be enjoyed fresh or used for pickling. Louis XIV was very fond of Cucumbers, and it was during his reign that the greenhouse cultivation of Cucumbers originated. While it is unknown when the pickling process was developed, researchers speculate that the gherkin variety of Cucumber used for pickling was developed from a plant native to Africa.

COMMON CUCUMBERS (ALSO KNOWN AS SLICING CUCUMBERS)

This variety is cultivated to be eaten fresh. They are cylindrical in shape and can vary greatly in size, although they most commonly range from six to nine inches in length and are larger in diameter than English Cucumbers. They have thick, dark green skin that may be either smooth or ridged. The flesh of the Cucumber is very pale green and has a dense, aqueous and crunchy texture. The center is comprised of numerous fleshy edible seeds. This is the variety most commonly found in markets and the one featured in the photographs in this chapter. Conventionally grown varieties are commonly waxed to extend their shelf life; organically grown Cucumbers are not waxed.

ENGLISH CUCUMBERS (ALSO KNOWN AS EUROPEAN CUCUMBERS)

Sometimes called Hothouse Cucumbers, this variety is grown in greenhouses. They are almost always seedless, have thinner skins and are longer in length (usually between 12 and 20 inches) than most other varieties. They are often referred to as “burpless” Cucumbers since people find them easier to digest than other varieties.

PICKLING CUCUMBERS

These are commonly called gherkins. They are a smaller, squatter variety developed for pickling that have bumpy light green skins. Pickled Cucumbers have a high sodium content with 4 ounces of pickled Cucumbers containing over 1,500 mg of sodium.

JAPANESE CUCUMBERS

They are long and slender with wart-like bumps and few seeds.

ARMENIAN CUCUMBERS

This variety is very crisp and has pale green skin, soft seeds and curled ends.

SFRAN CUCUMBERS

These are extra crisp, compact Cucumbers from the Persian Gulf.

the peak season

Although Cucumbers are available throughout the year, their peak season is from May through July. These are the months when their concentration of nutrients and flavor are highest and their cost is at its lowest.

biochemical considerations

Conventionally grown Cucumbers often have a wax coating to help protect their surface and increase their shelf life. (For more on Wax Coatings, see page 732.)

3 steps to the best tasting and most nutritious cucumbers

Turning Cucumbers into a flavorful dish with the most nutrients is simple if you just follow my 3 easy steps:

1. The Best Way to Select

2. The Best Way to Store

3. The Best Way to Prepare

1. the best way to select cucumbers

As Cucumbers are very sensitive to heat, it is best to select Cucumbers displayed in the refrigerated section of your local market. The best tasting Cucumbers are firm, with rounded ends (except for the Armenian variety which should have curled ends) and a bright color that ranges from medium to dark green. I have found that thinner Cucumbers generally have fewer seeds than ones that are thick. By selecting the best tasting Cucumbers, you will also enjoy Cucumbers with the highest nutritional value.

As with all vegetables, I recommend selecting organically grown varieties whenever possible. The skin is the source of many nutrients and organically grown varieties can be enjoyed without concern about ingesting wax or any chemicals that may be trapped in the skin. (For more on Organic Foods, see page 113.)

Avoid Cucumbers that are yellow, puffy or those that have sunken water-soaked areas or are wrinkled at their tips. These may be indications that they are old or spoiled.

2. the best way to store cucumbers

Cucumbers will become soft and lose their freshness if not stored properly. If you are not planning to use Cucumbers immediately after you bring them home from the market, be sure to store them properly as they can lose up to 30% of some of their vitamins as well as much of their flavor.

Cucumbers continue to respire even after they have been harvested; their respiration rate at room temperature (68°F/20°C) is 31 mg/kg/hr. Slowing down the respiration rate with proper storage is the key to extending their flavor and nutritional benefits. (For a Comparison of Respiration Rates for different vegetables, see page 91.)

Cucumbers Will Remain Fresh for Up to 10 Days When Properly Stored

1. Store Cucumbers in the refrigerator. The colder temperature will slow the respiration rate, helping to preserve their nutrients and keeping Cucumbers fresh for a longer period of time.

2. Place Cucumbers in a plastic storage bag before refrigerating. I have found that it is best to wrap the bag tightly around the Cucumbers, squeezing out as much of the air from the bag as possible.

3. Do not wash Cucumbers before refrigeration because exposure to water will encourage Cucumbers to spoil.

How to Store Cut Cucumbers

If you need to store a Cucumber that has been cut, place it in a container with a well-sealed lid, or a plastic bag, and refrigerate. Since the vitamin C content starts to quickly degrade after it has been cut, you should use the remainder within a couple of days.

3. the best way to prepare cucumbers

Whether you are going to enjoy Cucumbers in a salad, as an appetizer or with a dip, I want to share with you the best way to prepare Cucumbers. Properly cleaning and cutting Cucumbers help to ensure that the Cucumbers you serve will have the best flavor and retain the greatest number of nutrients.

Cleaning Cucumbers

Rinse Cucumbers under cold running water before slicing. (For more on Washing Vegetables, see page 92.)

Cutting Cucumbers

There are many different ways to cut Cucumbers, depending on how you will be serving them:

SLICED CUCUMBERS: Cut off and discard ends and peel Cucumbers if they are not organically grown. Cut the Cucumber widthwise to achieve the desired thickness. For some salads, you will want thicker slices than others. If your salad will be sitting in dressing for awhile, it is best to slice the Cucumbers a little thicker, so that they don’t get soggy.

DICED CUCUMBERS: To dice Cucumbers, first cut off ends and discard, then peel if they are not organically grown. Cut in half lengthwise, and using a small spoon, carefully scoop out the seeds. Take the hollowed Cucumber and cut strips lengthwise. Depending on the size you want, you can cut these strips either 1/4-inch or 1/2inch wide. Turn Cucumber so that you can cut across strips again either 1/4-inch or 1/2inch wide for cubes of the same size.

SEEDS SCOOPED OUT AND SLICED: Cut off and discard ends, then peel Cucumber if not organically grown. Cut in half lengthwise. Scoop out seeds with a small spoon, turn over and slice.

Salting Cucumbers

Cucumbers are sometimes salted to draw out excess liquid. I don’t recommend salting Cucumbers because they become limp and overly salty.

Here is a question I received from a reader of the whfoods.org website about Cucumbers:

Q Does soaking Cucumbers in vinegar take away from the quality of the vegetable?

A Soaking Cucumbers in vinegar will give them nice flavor, but if soaked for more than three to four minutes, the nutrients will begin to leach out into the vinegar, and they will also lose their nice, crisp texture.

Image how to enjoy fresh cucumbers in quick refreshing drinks

Refreshing Pick-Me-Up Drink: Combine peeled Cucumber and the flesh of your favorite melon in a blender. Blend for 1 minute. Serve in a chilled glass for a light start to the day or a mid-afternoon pick-me-up.

Easy Summer Cooler: In a large pitcher of water, place one whole organic lemon sliced very thin, a whole organic Cucumber sliced very thin, and a handful of mint leaves. Place in the refrigerator for 1 hour or more. You will be amazed how refreshing this is!

Tangy Gazpacho: Blend together until chunky: 1 Cucumber cut into large chunks, 3–4 tomatoes, 1 green bell pepper cut into chunks, 1/2 sliced red onion, 1 TBS red wine vinegar, 1/2 tsp red pepper flakes and sea salt to taste. For gazpacho that delivers extra vitamin C, add some orange or tangerine sections.

STEP-BY-STEP RECIPE

The Healthiest Way of Preparing Cucumbers

5-Minute Cold Cucumber Salad

Cucumbers are most often enjoyed in warm weather when they are served fresh and cold, providing refreshing enjoyment during the summer months. Cucumbers are best eaten raw in salads or served with dips.

1 Cucumber

1 medium tomato or red bell pepper

1 small red onion

Mediterranean Dressing:

2 TBS extra virgin olive oil

2 tsp lemon juice or wine vinegar

1 medium clove garlic

Sea salt and pepper to taste

Optional: 2 TBS fresh or 1 tsp dried dill

1. Slice onion, press garlic, and let sit for at least 5 minutes. (Why?, see page 276.)

2. Slice Cucumbers as described under The Best Way to Prepare Cucumbers.

3. Dice tomatoes, or slice bell pepper.

Image

Cold Cucumber Salad with Dill

4. Combine onions, garlic, Cucumbers, and tomatoes or bell pepper in a bowl and dress with lemon juice or vinegar, garlic, olive oil, and salt and pepper to taste.

SERVES 2

Flavor Tips: Try these 6 great serving suggestions with the recipe above. Image

1. Most Popular: Greek Salad. Add goat cheese or feta cheese, kalamata olives, green bell peppers and oregano to the 5-Minute Cold Cucumber Salad recipe. Increase lemon juice or vinegar and olive oil as needed. For a nutritious lunch or a quick, low-calorie dinner, serve the Greek Salad with your favorite entrée.

2. For a sweet and sour flavor replace lemon juice with 2 tsp balsamic vinegar.

3. Add 1 diced avocado to the recipe.

4. Add capers or chopped anchovies to the recipe.

5. Asian Salad: Replace lemon juice with rice vinegar, add 2 tsp tamari (soy sauce), 1/2 cup soaked hijiki (see page 311) and 2 TBS chopped fresh cilantro.

6. Yogurt Cucumber Salad: Combine the 5-Minute Cold Cucumber Salad recipe with non-fat plain yogurt, minced fresh mint, minced fennel rib, and red pepper flakes. Refrigerate for 1/2 hour. Stir and serve immediately.

Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Cucumbers, and I will share them with others through our website at www.whfoods.org.

An Easy Way to Prepare Cucumbers, Step-by-Step

Image

DICED CUCUMBERS

1 Cut in half lengthwise. 2 Cut off ends. Scoop out seeds using a small spoon 3 Cut into 1/4-inch slices.

health benefits of cucumbers

Promote Healthy Skin

Cucumbers are known for their concentration of silica, a mineral that is an essential component of collagen. Therefore, Cucumber juice is often recommended as a source of silica to improve the complexion and health of the skin. Additionally, Cucumber’s high water content makes it naturally hydrating—a must for glowing skin. Cucumbers are also used topically for various types of skin problems, including swelling under the eyes and sunburn. Two compounds in Cucumbers, vitamin C (of which they are a very good source) and the phytonutrient caffeic acid, prevent water retention; this may explain why Cucumbers applied topically are often helpful for swollen eyes, burns and dermatitis. Muscles, tendons, ligaments, cartilage and bone also have silica-containing connective tissue.

Image

Image

Promote Healthy Weight Control

Like most vegetables, Cucumbers are a great food for people interested in losing weight or maintaining a healthy weight. This is because they are very nutrient rich. They contain many different nutrients but do not contain many calories—only 14 calories per cup! Since Cucumbers have such a high water content, they are satiating and refreshing.

Promote Heart Health

Cucumbers are a good source of potassium, magnesium and fiber. When individuals following the DASH diet (low-fat dairy foods, seafood, lean meat and poultry) added more foods rich in these nutrients, their blood pressure dropped to healthier levels: they lowered their systolic blood pressure (the top number) by 5.5 points and their diastolic blood pressure (the bottom number) by 3.0 points. In addition, Cucumbers are also a good source of folate, a B vitamin critical to heart health because it helps to keep homocysteine levels in check.

Promote Healthy Digestion

Trying to get adequate dietary fiber on a daily basis is a challenge for many Americans. Adding a crunchy, cool Cucumber to salads is an especially good way to increase fiber intake because Cucumbers come naturally prepackaged with the extra fluid needed when consuming more fiber. Fiber has many benefits including promoting healthy digestion.

Additional Health-Promoting Benefits of Cucumbers

Cucumbers are also a concentrated source of many other nutrients providing additional health-promoting benefits. These nutrients include free-radical-scavenging vitamin A and manganese, sulfite-detoxifying molybdenum, and sleep-promoting tryptophan.

Q If I use a veggie wash to clean my conventionally grown Cucumbers, will it remove the wax coating?

A From my experience and understanding, the only real way to get the wax off of the the skin of Cucumbers, as well as other vegetables and fruits, is to remove the skin by peeling. While there are many produce washes and sprays available in the marketplace that make claims about removing waxes (as well as pesticides), I have yet to see any published research in the scientific literature supporting these claims. By the way, organically grown Cucumbers should not have a wax coating, so you may want to see if your market sells them.

Q&A WHAT DO YOU DO WHEN YOU CAN’T BUY ORGANIC FOODS?

As you know, I am a strong supporter of organic farming, and I encourage you to purchase organically grown foods whenever possible. But what should you do when it’s not possible to buy organic? Here are some recommendations:

1. Make sure you’ve exhausted all of your local options. Check farmer’s markets, community-supported farms, even roadside food stands. Locally grown foods may or may not be lower in pesticides and other contaminants, but it’s easy enough to ask, and you may be surprised how many local growers you’ll find within driving distance and how close to organic some of their foods may turn out to be. Sometimes local growers simply don’t have the money to fund an organic certification process, even though they practice organic techniques in the way they grow their crops.

2. Talk to your local grocers. You may be surprised at their willingness to experiment with new foods, particularly if you are a patron of the store. In addition, ask questions about their conventionally grown produce and conventionally raised meats. These foods may turn out to be very different in terms of their quality. What information does the buyer have from the supplier? Can the buyer get more information? Could you contact the supplier yourself?

3. Shop online. There are many websites that offer a good selection of organic foods.

4. Read the ingredient lists on all non-organic food packaging. Although you cannot trust the terms “natural” or “all natural” on the front of the package, you can trust the ingredient lists to include most of the substances added to the food. Look for the terms “artificial flavor” and “artificial color.” Also look for the FD&C colorings (for example, Yellow 5). Of course, you won’t find pesticides, heavy metals or other potentially toxic residues listed on ingredient lists. But watching out for other potential toxins is still very worthwhile.

5. Rinse your produce thoroughly and use a vegetable brush to help remove potential toxins found on the surface of the food. If you don’t have a water filter installed on your kitchen sink, consider installing one so that you can rinse your vegetables with high quality water.

6. Peel all waxed fruits. Also peel any fruits you know or suspect to be heavily sprayed.

7. Continue to use all of the other World’s Healthiest Foods’ principles in your food selection. For example, continue to choose 100% whole grain products, even when they are not organic. Similarly, continue to choose cold pressed olive oil, lean meats, cold-water fish and a wide variety of natural spices and seasonings.

8. Enjoy the delicious flavors and textures of your food. Even when you aren’t able to buy organic, take satisfaction in the selections you’ve made and recognize the benefits of nutrient-rich, minimally processed foods—one-of-a-kind foods!

potatoes

Image

highlights

Image

Image

Potatoes have been cultivated by South American Indians for over 4,000 years and have played an important role as a food source throughout history. Today, Potatoes remain relatively inexpensive and are the number one vegetable crop, not only in the United States, but throughout the world! When cooked properly, Potatoes can be surprisingly healthy, with a neutral starchy flavor that can complement many different types of food. That is why I would like to share with you the “Healthiest Way of Cooking” Potatoes. In just 10 minutes, you will have a healthy version of this popular vegetable that not only preserves its nutritional value but that features its best flavor.

why potatoes should be part of your healthiest way of eating

Spanish explorers “discovered” that Potatoes helped prevent scurvy on their long oversea voyages, but what they did not know was that it was Potatoes’ high concentration of vitamin C that prevented the disease. Today we know that vitamin C is the primary water-soluble antioxidant in the body, protecting against damage to cellular structures, including DNA. Potatoes’ nutritional value, combined with their ready availability in almost any market, are among the reasons that they have been included as one of the World’s Healthiest Foods. And remember that many of the health-promoting properties of Potatoes are found in the skin, so be sure to include the skin as a part of your “Healthiest Way of Eating.” (For more on the Health Benefits of Potatoes and a complete analysis of their content of over 60 nutrients, see page 296.)

varieties of potatoes

Potatoes (Solanum tuberosum) originated in the Andean mountain region of South America. The Potato belongs to the Solanaceae or nightshade family, which also includes tomatoes, eggplants, peppers and tomatillos. They are the swollen portion of an underground stem (called a tuber) and provide food for the green leafy portion of the plant. If allowed to flower and fruit, the Potato plant will bear an inedible fruit resembling a tomato.

There are approximately a hundred different varieties of edible Potatoes that feature a wide range of sizes, shapes, colors, starch contents and flavors. Most of those that we are familiar with belong to one of the following classifications:

LONG RUSSETS

These are the favorite Potatoes for baking. They weigh up to 18 ounces and have a hard brown skin and starchy flesh. The Russet Burbank is the most commonly grown variety of Long Russets.

LONG WHITES

The WHITE ROSE is the most well-known of the Long Whites. They weigh up to one-half pound and have a thin waxy skin when mature.

NEW POTATOES (OR ROUND REDS)

RED LESODA and RED PONTIAC are two varieties of New Potatoes. They are harvested before maturity and are small in size. They have smooth red skin and are good for boiling. This is the type of Potatoes featured in the photographs in this chapter.

ROUND WHITES

These are multi-purpose Potatoes that are smaller than the Long Whites, weighing about one-third of a pound each. Katahdin is a popular Round White variety.

OTHER VARIETIES

FINNISH YELLOW WAX Potatoes have a deep yellow flesh with a rich buttery flavor. The BLUE CARIB and ALL BLUE have grey-blue skin and dark blue flesh with a delicate flavor. Yellow Potatoes possess greater quantities of carotenoids, including betacarotene, while the blue varieties contain more flavonoid anthocyanin phytonutrients.

the peak season

Potatoes are available year-round as they are harvested somewhere in the United States every month of the year.

biochemical considerations

Potatoes are considered to be a member of the nightshade family of vegetables, which might be of concern to certain individuals. Potatoes are also one of the 12 foods on which pesticide residues have been most frequently found and are also one of the foods most commonly associated with allergic reactions in individuals with latex allergies. Processed dehydrated and peeled raw Potatoes may contain sulfite preservatives. (For more on Nightshades, see page 723; Pesticide Residues, see page 726; Latex Food Allergies, see page 722; and Sulfites, see page 729.)

Care should be taken not to eat Potatoes that have sprouted or have a green coloration because they contain a compound known as solanine, a toxic alkaloid compound that not only imparts an undesirable taste, but may cause a host of different health conditions such as circulatory and respiratory depression, headaches and diarrhea. Cut away the affected area before preparing the Potatoes; if there is a large amount of greening and/or sprouting, discard the whole Potato.

4 steps for the best tasting and most nutritious potatoes

Turning Potatoes into a flavorful dish with the most nutrients is simple if you just follow my 4 easy steps:

1. The Best Way to Select

2. The Best Way to Store

3. The Best Way to Prepare

4. The Healthiest Way of Cooking

1. the best way to select potatoes

You can select the best tasting Potatoes by looking for ones that are firm, well-shaped and relatively smooth. I prefer to buy individually Potatoes from a bulk display rather than those that are prepackaged in plastic bags. Not only does this allow you to inspect the Potatoes for signs of decay or damage, but many times the plastic bags are not perforated, which causes a build up of moisture that can negatively affect the Potatoes. By selecting the best tasting Potatoes, you will also enjoy Potatoes with the highest nutritional value. As with all vegetables, I recommend selecting organically grown varieties whenever possible. This is especially important with Potatoes since their skin contains many nutrients. You can enjoy the skin without concern about pesticide residues and other contaminants that may remain on the skin if you select organically grown Potatoes. (For more on Organic Foods, see page 113.)

Avoid Potatoes that look decayed with wet or dry rot. In addition, they should not be sprouting or have green coloration since this indicates that they may contain the toxic alkaloid solanine.

New Potatoes are harvested before they are fully mature, making them much more susceptible to damage. Be especially careful when purchasing them, and look for ones that are free from discoloration and injury.

2. the best way to store potatoes

Although Potatoes are a hearty vegetable that store well, it is still important to use proper storage techniques in order to best preserve their flavor and nutrients.

Potatoes continue to respire even after they have been harvested. Slowing down the respiration rate with proper storage is the key to extending their flavor and nutritional benefits. (For a Comparison of Respiration Rates for different vegetables, see page 91.)

Potatoes Will Remain Fresh for Up to 1 Month When Properly Stored

Potatoes should not be stored in the refrigerator as they will develop an undesirable taste. It isn’t the temperature of the refrigerator (about 40°F/4°C) that’s the problem since Potatoes like temperatures ranging from 40°– 45°F (4°–7°C), which is why they are so happy in root cellars. The problem is the moisture in the refrigerator, which increases conversion of some of the Potatoes’ starches to sugars and adversely affects their flavor. Both light and moisture will also encourage the Potatoes to sprout; once again, is why a very cool, dry, dark spot like a root cellar is the perfect place for storing Potatoes.

Place Potatoes in a burlap or paper bag, and store them in a cool, dark place. Keep them out of the light, as light will cause them to turn green. If you store them in a plastic bag, be sure that it is perforated to allow moisture to escape. It is also important not to store Potatoes near onions as the gases that they each emit will cause the degradation of both vegetables.

Check Potatoes frequently and remove any that have sprouted or shriveled since they can quickly affect the quality of the others. New Potatoes are much more perishable and will only keep for 1 week.

How to Store Cooked Potatoes

Place cooked Potatoes in a tightly sealed container and store in the refrigerator where they will keep for several days.

3. the best way to prepare potatoes

Properly cleaning and cutting Potatoes will help to ensure that they have the best flavor and retain the greatest number of nutrients.

Cleaning Potatoes

The Potato skin is a concentrated source of dietary fiber and many nutrients. If you purchase organically grown Potatoes, you can enjoy both the flesh and skin. Just scrub Potatoes under cold running water right before cooking and then remove any deep eyes or bruises with a paring knife. (For more on Washing Vegetables, see page 92.)

Peeling Potatoes

If you buy conventionally grown Potatoes, it is best to not eat the peel in order to avoid pesticide residues and the dye or wax with which they are sometimes treated. If you peel them, do so carefully with a vegetable peeler, removing only a thin layer of the skin and therefore retaining the nutrients that lie just below the skin. Be sure to cut off any green portion of the Potato. But remember that even mashed Potatoes taste good with the peels, so if you use organically grown Potatoes, consider using the whole vegetable.

Cutting Potatoes

Potatoes should be cleaned and cut right before cooking in order to avoid the discoloration that occurs with exposure to air. Be sure to remove any sprouted areas of the Potato before cutting. If you cannot cook them immediately after cutting, place them in a bowl of cold water with a little lemon juice (2 cups of water to 1 TBS of lemon juice) as this will prevent their flesh from darkening and will also help to maintain their shape during cooking.

Cutting Potatoes into small pieces will help them to cook more quickly, while cutting them into equal size pieces will help them to cook more evenly. I recommend cutting them into 1/2inch cubes.

Here is a question I have received from a reader of the whfoods.org website about Potatoes:

Q What should I do if my Potatoes start to sprout?

A If Potatoes are stored for too long or not stored in ideal conditions, they can develop a green coloration or can begin to sprout. These changes reflect the accumulation of solanine, a toxic alkaloid compound that not only imparts an undesirable taste but can also cause a host of different health conditions such as circulatory and respiratory depression, headaches and diarrhea. Cut away the affected area before preparing the Potatoes; if there is a large amount of greening and/or sprouting, discard the whole Potato.

4. the healthiest way of cooking potatoes

Since research has shown that important nutrients can be lost or destroyed by the way a food is cooked, the “Healthiest Way of Cooking” Potatoes is focused on bringing out their best flavor while maximizing their vitamins, minerals and powerful antioxidants.

The Healthiest Way of Cooking Potatoes: “Healthy Steaming” for Just 10 Minutes

In my search to find the healthiest way to cook Potatoes, I tested every possible cooking method and discovered that “Healthy Steaming” Potatoes (cut into 1/2inch cubes) for just 10 minutes delivered the best result. “Healthy Steaming” makes Potatoes tender, brings out their best flavor and maximizes their nutritional profile. The Step-by-Step Recipe will show you how easy it is to “Healthy Steam” Potatoes. (For more on “Healthy Steaming,” see page 58.)

Slow Baked Potatoes

If you are looking for richer flavor from your Potatoes, I recommend baking. Pierce the Potato with a fork or knife before baking to allow steam to escape and prevent the Potato from bursting. Place in a 400°F (200°C) oven for 45–60 minutes. Check for doneness by squeezing. There will be a slight give to the Potato if it is done.

How to Avoid Overcooking Potatoes

Overcooked Potatoes will lose their flavor, so for the best flavor, I recommend “Healthy Steaming” Potatoes (cut into 1/2-cubes) for just 10 minutes. “Healthy Steamed” Potatoes are tender and cooked just long enough to soften their cellulose and hemicellulose, which makes them easier to digest and allows their health-promoting nutrients to become more readily available for absorption.

Cooking Methods Not Recommended for Potatoes

BOILING OR COOKING WITH OIL

Boiling Potatoes increases their water absorption causing them to become soggy and lose much of their flavor along with many of their nutrients, including minerals, water-soluble vitamins (such as C and the B-complex vitamins) and health-promoting phytonutrients. I don’t recommend cooking Potatoes in oil because high temperature heat can damage delicate oils and potentially create harmful free radicals.

Add Extra Flavor to Baked Potatoes

• Liberally cover a baked Potato with spicy chili.

• Top baked Potatoes with “Healthy Sautéed” crimini mushrooms and extra virgin olive oil, instead of the usual butter and sour cream, and season with salt and pepper to taste.

Stuffed Potato: Cut a cooked Potato in half and remove the flesh from each side saving the skin. In a bowl, mix the Potato flesh together with goat cheese, low-fat milk, dill weed, and sea salt and pepper to taste. Spoon back into the Potato skin and serve.

Here are questions I have received from readers of the whfoods.org website about Potatoes:

Q Are Potatoes a good food to eat for someone with blood sugar concerns?

A Potatoes—whether they be baked, boiled or steamed—are considered to be moderately high glycemic index foods. Therefore, individuals concerned about maintaining balanced blood sugar levels should probably be careful about eating Potatoes. Potatoes should not be eaten alone or in a meal that has other high-carbohydrate foods or those that are not nutrient rich. Yet, if Potatoes are included as part of a meal that also features high-fiber, low-glycemic load foods (such as green vegetables) as well as protein foods, the impact on blood sugar of the overall meal will be less; therefore, this may be a way for people to still enjoy including some Potatoes in their Healthiest Way of Eating. For more on Glycemic Index, see page 342.

Q Can I store Potatoes in the refrigerator?

A Potatoes are among the few vegetables that don’t like to be stored in the refrigerator. It’s not that the temperature of the refrigerator is the problem; in fact, Potatoes thrive in 40–45°F (4°–7°C) temperature, within the range which most refrigerators are set and the reason potatoes are so happy in a root cellar. The incompatibility between Potatoes and refrigerators has to do with the fact that refrigerators are moist environments, and the moisture increases the conversion of some of the Potato starches into sugar, giving them an undesirable taste and reducing their storage time. In addition, both moisture and light will encourage Potatoes to sprout, which is why a very cool, dark, dry place like a root cellar is the perfect place for storing Potatoes.

health benefits of potatoes

Ways to Promote Potatoes’ Health-Promoting Benefits

Potatoes are a very popular food source. Unfortunately, most people eat Potatoes in the form of greasy French fries or Potato chips; even baked Potatoes are often loaded with fat-filled fixings. Such treatment can make even the healthy Potato—a concentrated source of vitamin B6, vitamin C, dietary fiber, potassium and many minerals—into a nemesis of good health. That’s why it’s important to serve Potatoes with healthy toppings.

Image

Image

Promote Cellular Health

If only for its high concentration of vitamin B6—a cup of baked Potato contains about one-fifth of the daily value for this important nutrient—the Potato earns high marks as a health-promoting food. Since vitamin B6 is involved in more than 100 enzymatic reactions, it is active virtually everywhere in the body. Vitamin B6 is necessary for the synthesis of amino acids and nucleic acids (and therefore our DNA), so it is essential for the formation of new cells in the body.

Promote Nervous System Health

Vitamin B6 is necessary for the creation of many neurotransmitters including serotonin, a lack of which is linked to depression; melatonin, the hormone needed for a good night’s sleep; epinephrine and norepinephrine, hormones that help us respond to stress; and GABA, which is needed for normal brain function.

Promote Heart Health

Vitamin B6 plays a critically important role in keeping homocysteine levels in check. Since homocysteine can directly damage blood vessel walls, greatly increasing the progression of atherosclerosis, high homocysteine levels are associated with a significantly increased risk for heart attack and stroke. Potatoes are also a good source of potassium, a mineral that is important for regulating blood pressure. In addition, they contain concentrated amounts of dietary fiber, which mostly resides in the skin. So, if you want the cholesterol-lowering (and digestive-health-promoting) effects of fiber, be sure to eat the Potato’s flavorful skin as well as its creamy center.

Promote Antioxidant Protection

If you’re looking for a food with a good supply of antioxidants, don’t forget about Potatoes. They are a very good source of vitamin C, providing over one-quarter of the daily value for this important nutrient. In addition, Potatoes are a good source of copper and manganese, trace minerals that are necessary for the functioning of the superoxide dismutase antioxidant enzyme.

Additional Health-Promoting Benefits of Potatoes

Since a large Potato is rich in fiber, it is very filling, yet a one cup serving contains only 133 calories. Enjoyed without lots of added fat, satisfying Potatoes can play a role in a diet geared towards healthy weight control.

STEP-BY-STEP RECIPE

The Healthiest Way of Cooking Potatoes

10-Minute “Healthy Steamed” Potatoes

While boiled Potatoes become watery and lose some of their flavor, I have found that “Healthy Steaming” Potatoes enhances their flavor and preserves most of their nutrients. But hold the butter and sour cream!

2 medium-sized Potatoes

3 TBS extra virgin olive oil

1 medium clove garlic

Sea salt and pepper to taste

1. Fill the bottom of the steamer with 2 inches of water.

2. While steam is building up in steamer, press or chop garlic and let it sit at least 5 minutes. (Why?, see page 261.)

3. Cut Potatoes into 1/2inch cubes with skin on as described under The Best Way to Prepare Potatoes.

4. Steam for 10 minutes. Potatoes are done when you can easily penetrate them with a fork. (For information on Differences in Cooking Time, see page 94.)

Image

Smashed Potatoes with Garlic

5. Transfer to a bowl. For more flavor, toss the Potatoes with the remaining ingredients while they are still hot.

SERVES 2

COOKING TIPS:

• To prevent overcooking Potatoes, I highly recommend using a timer.

Flavor Tips: Try these 5 great serving suggestions with the recipe above. Image

1. Most Popular Smashed Potatoes with Garlic. Prepare 10-Minute “Healthy Steamed” Potatoes using peeled potatoes. Mash with 3 TBS extra virgin olive oil, 3 cloves pressed garlic, 3 TBS soy or low-fat milk, and sea salt and pepper to taste (pictured above).

2. Chopped fresh rosemary, parsley, dill and chives are wonderful additions to Potatoes.

3. Mix steamed Potatoes with the Swiss chard, spinach, broccoli or green beans recipes.

4. Warm Potato Salad #1: Mix 10-Minute “Healthy Steamed” Potatoes with 1 chopped boiled egg, 8–10 slices kalamata olives, 1 TBS capers, 2 TBS flat-leaf parsley, 1 TBS red wine vinegar, 2 TBS extra virgin olive oil, and salt and pepper to taste.

5. Warm Potato Salad #2: Mix 10-Minute “Healthy Steamed” Potatoes with 1 cup chopped celery, 1/2 cup diced green apple, 1 small shredded carrot, 1/2-1 TBS lemon juice, 1 TBS extra virgin olive oil, 1 TBS fresh dill, and salt and pepper to taste.

Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Potatoes, and I will share them with others through our website at www.whfoods.org.

An Easy Way to Prepare Potatoes, Step-By-Step

Image

DICED POTATOES

1 Cut a slice lengthwise off the Potato and lay it flat on the cut side so that it doesn’t roll. Cut lengthwise into 1/2inch slices. 2 Stack a few slices on top of each other and cut lengthwise into 1/2inch wide pieces. 3 Turn Potato. Cut across lengthwise every 1/2 inch. You will end up with 1/2inch cubes.

avocados

Image

highlights

Image

Image

A vocados are native to Central and South America and have been cultivated since 8,000 BC. Although they are usually served as vegetables, Avocados are actually a type of tropical fruit with a smooth, buttery texture and rich, distinctive flavor. Best eaten raw, Avocados can be enjoyed in a number of ways. Add them to a salad, use them as a creamy replacement for mayonnaise or prepare them as a dip that will be sure to delight both you and your friends. Proper storage and preparation are keys to enjoying the best flavor and nutritional benefits from Avocados. That is why I want to share with you the secrets to enhancing the flavor and preserving the nutrients of Avocados.

why avocados should be part of your healthiest way of eating

While the majority of Avocados’ calories do come from fat, almost two-thirds of the fats they contain are the heart-healthy monounsaturated fats, like those found in olive oil. Monounsaturated fats have been noted as one of the reasons for the healthfulness of the Mediterranean diet, which features monounsaturated-fat-rich foods such as olive oil, olives and nuts. Avocados are a great tasting and nutritious food and, when eaten in moderation, can be an important part of your “Healthiest Way of Eating.” (For more on Health Benefits of Avocados and a complete analysis of their content of over 60 nutrients, see page 302.)

varieties of avocados

Botanically classified as a fruit, Avocados are usually served as vegetables. Some of the most common varieties include:

HASS

Grown in California, this variety makes up over 75% of the U.S. Avocado crop. About the size of a pear, they have pebbly, brown-black skin when ripe. Their edible, yellow-green flesh has the consistency of butter and a subtle, nutty flavor. This is the variety featured in the photographs in this chapter.

FUERTE

These Florida-grown Avocados are larger than the Hass variety with a more defined pear-like shape and smooth, bright green skin. Because their flesh is more watery, fibrous and contains half the fat of Hass Avocados, they are also lower in calories.

ZUTANO AND BACON

These varieties have similar characteristics to the Fuerte, but they are less commonly available.

COCKTAIL AVOCADO

Weighing a modest one to two ounces, these small Avocados have no pit. They are difficult to find but well worth the search.

the peak season

The peak season for Avocados varies with the different varieties. Hass Avocados are generally available throughout the year, although the peak of their season runs from spring through summer. The season for most Fuerte Avocados extends from June to March and peaks in October. Bacon and Zutano are available during the fall and winter months. The months they are in season are the months when their concentration of nutrients and flavor is highest, and their cost is at its lowest.

biochemical considerations

Avocados are one of the foods most commonly associated with allergic reactions in individuals with latex allergies. (For more on Latex Allergies, see page 722.)

3 steps for the best tasting and most nutritious avocados

Turning Avocados into a flavorful dish with the most nutrients is simple if you just follow my 3 easy steps:

1. The Best Way to Select

2. The Best Way to Store

3. The Best Way to Prepare

1. the best way to select avocados

A friend of mine once planted an Avocado tree, and as the Avocados would grow to full size, she would let them sit on the tree, waiting and waiting for them to get soft before harvesting them; but they never got soft. The lesson: Avocados do not ripen on the tree, but only after they have been harvested. This is the reason that Avocados found at the market are often still hard and will need to be ripened after you take them home. Hard Avocados are not a sign of inferior fruit. In fact, unless you are going to be serving the Avocado immediately after purchasing, it is better to buy one that is still hard, so you can control the ripening process and have one ready when you want to consume it.

Avoid overripe Avocados and ones that have dark sunken spots or cracks. Be sure not to purchase Avocados that rattle when you shake themsaute since this is a sign that the pit has pulled away from the flesh and it is overripe. You should not eat overripe Avocados because the brown coloration of the overripe fruit indicates the formation of free radicals.

How Do You Know Which Avocados are Ready to Eat?

Although most of the Avocados that you find at the store are hard, some stores do carry ripe, ready-to-eat Avocados. Whether you are selecting ripe Avocados at the store or ripening them at home, you can tell that an Avocado is ripe and ready to eat when its skin has turned from green to a dark brown-green or almost black color and “gives” slightly under gentle pressure. The best tasting, ripe and ready-to-eat Avocados are slightly soft and should be eaten within a day or two.

2. the best way to store avocados

If you have more ripe Avocados than you can consume, it is best to refrigerate them as this will halt the ripening process. They can be kept in the refrigerator for up to 2 days. If left for longer than 2 days, they will begin to lose their flavor and they will begin to turn dark in color. Avoid slicing Avocados before refrigerating since they will turn brown after they are cut.

Avocados continue to respire even after they have been harvested; their respiration rate at room temperature (68°F/20°C) is 190 mg/kg/hr. Slowing down the respiration rate with proper storage is the key to extending their flavor and nutritional benefits. (For a Comparison of Respiration Rates for different vegetables, see page 91.)

Avocados Will Remain Fresh for Up to 7 Days When Properly Stored

If you purchase unripe (hard) Avocados, you should store them at room temperature where they will last for up to 7 days. As they ripen, their skin color will darken. Do not refrigerate unripe Avocados as they will never ripen but merely rot in the cold environment of the refrigerator.

How to Ripen Avocados

If you want to hasten the ripening process of Avocados, you can place them in a paper bag for several days (check on them frequently to ensure that they do not get overripe). The paper bag traps the ethylene gas produced by the Avocados; ethylene gas helps the Avocados to ripen more quickly, while the paper bag allows for healthy oxygen exchange with the environment (as opposed to plastic bags, which limit oxygen exchange and will lead to premature rotting). Keep the paper bag in a dark, cool place as excessive heat will also cause the Avocados to rot rather than ripen. If you want to speed up the ripening even more, you can add a banana or apple to the bag since it will increase the amount of ethylene produced.

3. the best way to prepare avocados

Avocados are easy to prepare: just slice and eat. Once they are cut, Avocados are very susceptible to oxidation, which turns them brown as they come in contact with oxygen in the air.

How to Prevent Avocados From Turning Brown

One way to prevent cut Avocados from turning brown is to sprinkle them with lime or lemon juice. The antioxidants found in citrus fruits help prevent the oxidation responsible for the change in color. It is best to cut away and discard any areas that have turned brown before eating, as they are an indication of the formation of free radicals.

When Avocados are sprinkled with lime or lemon juice, the surface sometimes does not remain well coated with the juice, causing it to still turn brown. If you have half an Avocado to store, you can avoid this problem by gently removing the pit, placing the Avocado cut side down in a bowl that contains 1 TBS lemon juice and 1 cup of water, covering with plastic wrap and refrigerating it. The skin will protect the outer surface from browning. This technique should help reduce most, if not all, of the browning. Remove any brown areas gently with a knife before eating.

Kitchen folklore purports that leaving the pit in halved Avocados or adding the pit to mashed Avocados will prevent them from browning. Unfortunately, this only holds true for the small area surrounding the pit—the rest of the Avocado will still turn brown.

Here are questions that I received from readers of the whfoods.org website about Avocados:

Q I make a dish with dark greens, broccoli, lemon juice and Avocado. I then refrigerate any leftovers I have. Is this OK even though you say on your website that refrigerated Avocado slices will turn brown?

A The reason I don’t recommend refrigerating sliced Avocados is because once they are cut, they become easily oxidized (causing brown coloration), which reflects the formation of free radicals in the Avocados. The lemon in your mixture should prevent the Avocados from oxidizing, and it should be fine in your refrigerator if you do not keep it for too long.

Q If Avocados are full of fat, why are they still so good for us?

A While the majority of Avocados’ calories do come from fat, almost two-thirds of the fat that they contain are the heart-healthy monounsaturated fats, like those found in olive oil. Monounsaturated fats are associated with reduced risk of heart disease and have been noted as one of the reasons for the healthfulness of the Mediterranean diet, which features foods rich in monounsaturated fat such as olive oil, olives and nuts. A recent study even showed that adding Avocados or Avocado oil to a salad enhanced the absorption of carotenoid phytonutrients from the vegetables, supporting another health benefit of this delicious food. In addition to being a storehouse of healthy fatty acids, Avocados are also a concentrated source of fiber, folic acid, vitamin B6, potassium and copper. Their wonderful nutrient profile may be the reason that researchers found that after just seven days on an Avocado-rich diet, individuals with moderately high cholesterol were found to have reduced levels of total and LDL cholesterol and increased levels of HDL cholesterol. Avocados are a great tasting and nutritious food and, if eaten in moderation, can be an important part of your “Healthiest Way of Eating.”

Q Why can’t you grate and eat an avocado pit?

A Avocado pits are inedible. They contain tannins, which are released when the pit is grated or bitten into. These tannins interact with substances in the mouth and alter them in a way similar to the process that occurs when leather is tanned.

Q A friend just told me that adding Avocados to salad is healthy as it has been found to enhance absorption of the nutrients from the salad greens. Is this true?

A Your friend must have heard about the study reported in the March 2005 edition of the Journal of Nutrition. This study found that adding Avocados to salad increased the absorption of carotenoids in the bloodstream of the lucky individuals eating the delicious salad. Compared to when they ate the Avocado-free salad, the study participants experienced a greater absorption of alpha-carotene (7.2 times), betacarotene (15.3 times) and lutein (5.1 times) when they ate salad containing Avocado. The amount of Avocado used was 150 grams, which is about 1 cup. While that seems like a lot of Avocado to add to your salad on a regular basis (it would contain over 230 calories), adding even some of that should have a great effect on carotenoid absorption as well.

Researchers also tested the effect of adding Avocado to tomato-containing salsa (since tomatoes are a concentrated source of the lycopene carotenoid) and found that once again the Avocado enhanced carotenoid absorption—4.4 times greater absorption of lycopene and 2.6 times greater absorption of betacarotene was found in those eating the Avocado-enriched salsa than the Avocado-free salsa.

The reason for the Avocado’s benefit on carotenoids is probably due to its fat content, since carotenoids are fat-soluble. So, the next time you make a salad, salsa or any carotenoid-containing dish, consider adding some Avocado. Not only is it filled with many important nutrients itself, but the enhancement of carotenoid absorption means more antioxidant activity happening in your body, which is a great thing for health promotion. Not only that, but Avocados taste great too.

Q Is is OK to eat Avocado each day?

A Whether eating avocado each day will be supportive of your health from an overall fat and caloric intake perspective really depends upon your individual fat and caloric intake goals as well as the rest of your diet. Since it is difficult to know how large your avocados are and since you are probably mashing your avocados for your sandwich I have based this answer on 1/2 cup of mashed avocado. One-half cup of mashed avocado contains 184 calories and 16.86 grams of total fat with 11.27 of these being monounsaturated fats. So the question is whether this amount of calories fits into your overall nutritional goals and whether your diet has room for this amount of fat. Given a 2,000 calorie diet with 30% fat intake would mean that 600 of the day’s calories could come from fat, which is about 67 grams. So, if these were your individual goals and the rest of your day’s diet didn’t exceed about 49 grams of fat then you would be in target. The other thing that would further support that eating avocado every day is health supportive would be to ensure that the rest of your diet provides you with the other nutrients in which avocadoes are not concentrated. For example, while they are concentrated in nutrients such as folate, vitamin E, vitamin B3 and vitamin B5, there are other nutrients (for example, calcium) of which they do not necessarily contain a great concentration.

An Easy Way to Prepare Avocados, Step-By-Step

Image

CUBED AVOCADO

1 Cut Avocado in half and then into quarters. Remove pit and cut away peel. 2 Cut Avocado sections lengthwise into slices about 1/4-inch or 1/2inch wide, depending on size of desired cubes. 3 Cut across slices to make cubes. Toss with lemon or lime juice to keep from browning.

STEP-BY-STEP RECIPE

The Healthiest Way to Enjoy Avocados

3-Minute Avocado Dip

Avocados are best eaten raw in salads and dips as they turn bitter if they are cooked. The only place I have seen Avocados as part of a cooked dish was in Mexico where they are sliced and added to chicken soup before serving; but even then, the Avocados themselves were not cooked. Guacamole is very popular in Mexican and Southwestern cuisines. This tasty version takes only 3 minutes to make!

1 medium ripe Avocado

1 TBS lemon or lime juice

1/2 cup cilantro, chopped

Sea salt and pepper to taste

Combine all ingredients in a blender and blend for 1 minute.

Alternatively, you can mash the Avocado with a potato masher or fork and then add rest of ingredients.

Image

Avocado Dip with Tomatoes

SERVES 2

Flavor Tips: 9 Ways to Enjoy the Avocado Dip and Avocados. Image

1. Most Popular Add 1 small diced tomato, 2 thinly sliced scallions (green onions) and 1 tsp chopped canned chipotle peppers to Avocado Dip. Serve with baked tortilla chips or crudités (raw vegetables).

2. The creamy texture of Avocados makes them an excellent substitute for mayonnaise. Add pressed garlic to the Avocado Dip for a great spread.

3. Fill half an Avocado with tuna salad and serve with green salad for lunch.

4. Add chunks of Avocado to chicken salad.

5. Sprinkle Avocado slices with tamari (soy sauce) and lemon juice for a simple treat.

6. Avocado Tomato Salad: Alternate slices of tomatoes and Avocado, and drizzle with your favorite salad dressing.

7. Quick Avocado Salad Dressing: Mash one-quarter of a large Avocado with your favorite vinaigrette. Stir until creamy.

8. Mexican Avocado Dressing or Dip: In a blender, combine 3/4 cup water, juice of 1/2 lemon, 1 small diced tomato, 1 medium Avocado, 1/2 cup cilantro leaves, 1 tsp maple syrup, 1 tsp chili powder, cayenne pepper and sea salt to taste. Blend for 1 minute on high speed until creamy. Use as a salad dressing or as a dip with crudités.

9. Papaya Avocado Salsa: Combine 1 diced medium Avocado, 1 diced medium papaya, 1 diced small sweet onion, 1 TBS minced cilantro, 2 tsp minced fresh ginger, 1 TBS lime juice and sea salt to taste. Serve with chicken or fish.

Please write (address on the back cover flap) or e-mail me at info@whfoods.org with your favorite ideas for preparing Avocados, and I will share them with others through our website at www.whfoods.org.

Q I would like to know the sugar content of Avocados. Does it vary based upon where it is grown?

A According to the nutritional analysis program that we use on the website, one cup of Avocados contains 1.31 grams of sugar. While this amount may vary a little with variety and where it is grown, I feel that this is a pretty good gauge for the sugar content of Avocados. While I have not come across a glycemic index value for Avocados, it is a food that is high in fats (good fats, actually) and high in fiber; in general, these factors would suggest it should not cause a rapid rise in blood sugar levels.

health benefits of avocados

Promote Heart Health

Avocados are a rich source of oleic acid, with 59% of their total fat content represented by this heart-healthy monounsaturated fat. In one study of people with moderately high cholesterol levels, individuals who ate a diet rich in Avocados showed clear health improvements. After seven days on the Avocado-rich diet, they had significant decreases in total cholesterol and LDL cholesterol, along with an 11% increase in health-promoting HDL cholesterol.

Avocados are also a good source of potassium, a mineral that helps regulate blood pressure. Adequate intake of potassium can help to guard against circulatory diseases, like high blood pressure, heart disease or stroke. In fact, the U.S. Food and Drug Association has authorized a health claim that states: “Diets containing foods that are good sources of potassium and low in sodium may reduce the risk of high blood pressure and stroke.”

Avocados are also good sources of two heart-healthy B-vitamins, folic acid and vitamin B6. Inadequate levels of these nutrients are related to elevated homocysteine levels. Since homocysteine can damage artery walls, promoting atherosclerosis, and is an independent risk factor for cardiovascular disease, these two B vitamins are of great importance to heart health.

Further cardiovascular protection is provided by the dietary fiber contained in Avocados. In addition to its well-known benefit to digestive health, fiber has been found to lower blood cholesterol levels.

Promote Optimal Antioxidant Status

Avocados are a good source of copper and vitamin C. These nutrients help to promote optimal health since they provide potent antioxidant activity and therefore protect cells from free radical oxidative damage. Copper is an essential cofactor of the superoxide dismutase enzyme, which disarms free radicals produced in the lungs and red blood cells. Vitamin C is a powerful antioxidant that works its magic in the water-soluble components of the body. Uncontrolled free radical activity has been linked to increased risk of diseases including cardiovascular disease, arthritis and certain forms of cancer.

Promote Blood and Bone Health

Avocados are a good source of vitamin K, which plays a role in proper blood and bone function. Vitamin K is needed to activate a variety of clotting factors in the blood; without adequate supplies, the blood may become too thin, leading to excess bleeding. Since certain bone proteins have also been found to be vitamin K-dependent, this nutrient is important in the process of bone mineralization, which creates and maintains structural integrity.

Image

Image

corn

Image

highlights

Image

Image

Corn has been a time-honored food staple for 7,000 years! It provided food, shelter, fuel and decoration for the ancient Mayan, Aztec and Incan civilizations. Today, Corn continues to play a vital role in Native American cultures and is one of the most popular summer vegetables. Any local farmer or gardener will tell you that one moment’s delay from the Corn stalk to the pot results in the loss of flavor in fresh Corn. But since most of us are not able to grow our own Corn, I want to share with you the “Healthiest Way of Cooking” Corn that will help bring out its best flavor while maximizing its nutritional value.

why corn should be part of your healthiest way of eating

Early varieties of Corn featured red, yellow, white and even black kernels, but our choices today are usually limited to white and yellow Corn. Although I enjoy the extra sweetness of white Corn, I prefer to get the extra health benefits derived from the carotenoids found in the yellow variety. Corn also provides other phytonutrients, such as phenolics, which function as powerful antioxidants and work in many different ways to promote health. In addition, Corn is a concentrated source of many other nutients, including vitamins B1, B5 and folate. (For more on the Health Benefits of Corn and a complete analysis of its content of over 60 nutrients, see page 308.)

varieties of corn

An important food plant native to the Americas, Corn is thought to have originated in either Mexico or Central America. Corn is known scientifically as Zea mays, a moniker that reflects its traditional name, maize, by which it is known throughout many areas of the world. Varieties of Corn fall under two main categories:

SWEET CORN

Produced for human consumption, it is tender, juicy and sweet. It comes in a variety of colors including yellow, blue, black and white.

DENT CORN

Mainly used to feed livestock, this variety is low in sugar and high in starch.

the peak season

Although Corn is available throughout the year, its peak season runs from late summer to early fall when Corn is produced throughout the United States. Winter Corn from Florida is available from fall to spring. The months that it is in season are the months when its concentration of nutrients and flavor are highest, and its cost is at its lowest.

Image

biochemical considerations

Corn is a concentrated source of oxalates and one of the foods most commonly associated with allergic reactions. (For more on Oxalates, see page 725; and Food Allergies, see page 719.)

4 steps for the best tasting and most nutritious corn

Turning Corn into a flavorful dish with the most nutrients is simple if you just follow my 4 easy steps:

1. The Best Way to Select

2. The Best Way to Store

3. The Best Way to Prepare

4. The Healthiest Way of Cooking

1. the best way to select corn

You can select the best tasting Corn by looking for ears of Corn that are displayed in the refrigerated section of your local market since warm temperatures will change the sugars in Corn to starch and reduce their level of sweetness. If you are purchasing Corn at a farmer’s market or a roadside stand, and the Corn has not been refrigerated, make sure it has at least been kept in the shade and out of direct sunlight. The husks should be fresh, bright green and envelop the ear, and the silk should be moist and flowing. You can examine the kernels by pulling back part of the husk and checking to see if they are plump and arranged tightly in rows. Corn will squirt a white milky substance if you take your fingernail and press on a kernel. This means the Corn is just right for eating. By selecting the best tasting sweet Corn, you will also enjoy Corn with the highest nutritional value.

As with all vegetables, I recommend selecting organically grown varieties of Corn whenever possible. Because most of us cannot pick our Corn straight from the stalk, the next best alternative is to purchase organically grown Corn on the same day you are planning to cook it. (For more on Organic Foods, see page 113.)

Avoid Corn that looks dried out, has husks that fit too loosely around the ear or silk that is dry and turning brown.

2. the best way to store corn

For optimal flavor and nutrition, it is best to cook Corn the same day you purchase it. If you are not planning on cooking it the same day that you bring it home from the market, make sure to store it properly so that it will retain its optimal flavor and nutrient concentration.

Fresh Corn continues to respire even after it has been harvested. Slowing down the respiration rate with proper storage is the key to extending its flavor and nutritional benefits. (For a Comparison of Respiration Rates for different vegetables, see page 91.)

Corn Will Remain Fresh for Up to 2–3 Days When Properly Stored

1. Store fresh Corn in the refrigerator. The colder temperature will slow the respiration rate, helping to preserve nutrients and keeping Corn fresh for a longer period of time.

2. Place Corn in a plastic storage bag before refrigerating. I have found that it is best to wrap the bag tightly around the Corn, squeezing out as much of the air from the bag as possible.

3. Do not wash fresh Corn before refrigeration because exposure to water will encourage Corn to spoil.

3. the best way to prepare corn

When you are ready to cook Corn, remove the husks, then rub the ears with a damp paper towel. The silk will stick to the towel and come right off. You can leave the Corn whole and just cut off the tips or cut the ears into lengths you desire.

4. the healthiest way of cooking corn

Since research has shown that important nutrients can be lost or destroyed by the way a food is cooked, the “Healthiest Way of Cooking” Corn is focused on bringing out its best flavor while maximizing its vitamins, minerals and powerful antioxidants.

The Healthiest Way of Cooking Corn: “Healthy Steaming” for just 5 Minutes

In my search for the healthiest way to cook Corn, I tested every possible cooking method and discovered that “Healthy Steaming” Corn for just 5 minutes delivered the best result. “Healthy Steaming” Corn not only brings out its sweet flavor, but it also maximizes its nutritional profile. The Step-by-Step Recipe will show you how easy it is to “Healthy Steam” Corn. (For more on “Healthy Steaming,” see page 58.)

Grilling or Broiling Fresh Sweet Corn

Before grilling or broiling, sprinkle Corn with lemon juice, sea salt and pepper to help protect against the formation of harmful compounds. While grilled or broiled Corn tastes great, make sure it does not burn. It is best to grill ears of Corn on an area without a direct flame as the temperatures directly above or below the flame can reach as high as 500°F to 1000˚F (260°–538°C). When using a broiler, keep the Corn about 4–5 inches away from the flame. Coating with oil before cooking will produce harmful free radicals, so brush with extra virgin olive oil immediately after it is cooked. (For more on Grilling, see page 61.)

How to Avoid Overcooking Corn

One of the primary reasons that Corn loses its flavor is because it is overcooked. To prevent overcooking Corn, I highly recommend using a timer. Since Corn takes only 5 minutes to cook, it is important to begin timing as soon as you place it into the steamer.

Cooking Methods Not Recommended for Corn

BOILING

Boiling Corn results in a loss of its flavor along with many of its nutrients, including minerals, water-soluble vitamins (such as C and the B-complex vitamins) and health-promoting phytonutrients.

Image how to enjoy fresh corn without cooking

Cut kernels off the cob and add to your favorite salad or salsa.

Seaweed Corn Salad: Toss together kernels of 1 ear of Corn, 1 grated carrot, 3/4 cup soaked arame or hijiki sea vegetable (measure after soaking), 1 diced red bell pepper, 2 thinly sliced green onions, 1 tsp sesame seeds, 1/2 tsp toasted sesame oil, 1/2 tsp sea salt and 2 tsp rice vinegar. Serve immediately.

Corn Salsa: In a medium mixing bowl, combine kernels from 2 ears of Corn, 1 small diced red pepper, 1/2 diced sweet onion, 1 diced jalapeño with seeds and pith removed, 2 tsp lime juice, 1 tsp chili powder, 2 tsp extra virgin olive oil, 1 TBS chopped cilantro and sea salt to taste.

An Easy Way to Prepare Fresh Corn, Step-By-Step

Image

1 Remove the husk and Corn silk. 2 Rub the ears with a damp paper towel. 3 Cut off the tips.

STEP-BY-STEP RECIPE

The Healthiest Way of Cooking Corn

5-Minute “Healthy Steamed” Corn

I discovered that you get the sweetest tasting Corn by “Healthy Steaming” for 5 minutes. It is a gentle, moist way of preparing Corn that enhances its flavor and retains its nutritional value. Serve with olive oil and hold the butter!

2 ears fresh Corn on the cob

1 TBS extra virgin olive oil

Sea salt and black pepper to taste

1. Fill the bottom of the steamer with 2 inches of water.

2. While steam is building up, remove husk from Corn.

3. Steam Corn for 5 minutes. (For information on Differences in Cooking Time, see page 94.)

4. To enhance the flavor of Corn, dress with extra virgin olive oil, and sea salt and extra pepper to taste. For added flavor you may want to use more olive oil.

Image

Mexican Corn on the Cob

SERVES 2

COOKING TIPS:

• To prevent overcooking Corn, I highly recommend using a timer.

Flavor Tips: Try these 8 great serving suggestions with the recipe above. Image

1. Most Popular Add extra black pepper to taste and a squeeze of fresh lemon or lime juice.

2. Sprinkle with grated Parmesan cheese.

3. Brush with your favorite vinaigrette and sprinkle with 1 TBS of fresh chopped herbs such as cilantro, parsley or oregano.

4. Mexican Corn on the Cob: Add chili powder, cumin and a squeeze of lime.

5. Corn, Avocado and Tomato Salad: Combine 2 cups of cooked Corn, 1 diced avocado and 1 medium chopped tomato in a bowl. Whisk together 2 TBS extra virgin olive oil, 1 TBS lemon or lime juice, 1/2 cup chopped cilantro and sea salt and black pepper to taste. Add to Corn mixture.

6. Corn Frittata: Blend 1/2 cup fresh cooked Corn kernels, 1 TBS chopped cilantro and 1 medium chopped tomato into a frittata (see page 635).

7. Cheesy Corn Soup: In a blender, combine cooked Corn kernels, warm low-fat milk (enough to cover the corn), low-fat Parmesan cheese and ground pepper and salt to taste. Blend on medium speed for 2 minutes.

8. Spicy Corn Chowder: In a blender, combine 2 cups warm low-fat milk, 1 cup of warm cooked Corn kernels, 1 TBS diced onion, 1 tsp chili powder, 1/2 jalapeño pepper (with or with out the seeds depending upon how hot you want it; seeds increase hotness) and sea salt to taste. Blend for 2 minutes on medium speed. Pour into serving bowls and garnish with finely sliced green onions, Corn kernels and a sprinkle of chili powder.

Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Corn, and I will share them with others through our website at www.whfoods.org.

health benefits of corn

Promotes Antioxidant Protection

Recent research has found that whole grains, such as Yellow Corn, contain many powerful phytonutrients whose activity has gone unrecognized until this point because traditional research methods have overlooked them. This new research has found that most of the phenolic phytonutrients found in Corn and other whole grains are in their “bound” form versus the “free” form in which they are typically found in fruits and vegetables; most studies have only measured the “free” form of phenolics. Yet, in this new research where total antioxidant activity was measured, Corn scored on par with other fruits and vegetables. These findings may help explain why studies have shown that populations eating diets high in fiber-rich whole grains consistently have lower risk for colon cancer, yet short-term clinical trials that have focused on fiber alone in lowering colon cancer risk, often to the point of giving subjects isolated fiber supplements, yield inconsistent results. The explanation is most likely that these studies have not taken into account the interactive effects of all the nutrients in whole grains—not just their fiber, but also their many phytonutrients.

Image

Image

Promotes Lung Health

Consuming foods rich in beta-cryptoxanthin, an orange-red carotenoid found in yellow Corn, may benefit lung health. An analysis that combined the results of seven different studies found that intake of beta-cryptoxanthin was inversely related to risk of developing lung cancer—the higher the beta-cryptoxanthin in the diet, the less risk for developing the disease.

Promotes Heart Health

Corn contains significant amounts of folate, a B vitamin that helps to promote heart health through lowering levels of homocysteine, an amino acid that can directly damage blood vessels. Elevated levels of homocysteine have been found to be an independent risk factor for heart attack, stroke or peripheral vascular disease, and are found in 20–40% of patients with heart disease. Corn’s ability to promote heart health also comes from its concentration of dietary fiber, which helps to reduce cholesterol levels.

Promotes Energy Production

Corn is a good source of two B vitamins—thiamin and pantothenic acid—which are important for energy production. Its thiamin is integral to the process of converting sugar into usable energy. Its pantothenic acid is necessary for carbohydrate, protein and lipid metabolism; it is an especially valuable B-vitamin when you’re under stress since it supports the function of the adrenal glands.

Additional Health-Promoting Benefits of Corn

Corn is also a concentrated source of other nutrients providing additional health-promoting benefits. These nutrients include free-radical-scavenging vitamin C and bone-building phosphorus and manganese.

Here are questions I received from readers of the whfoods.org website about Corn:

Q What do you think of Corn oil?

A While Corn oil is a concentrated source of polyunsaturated fats, almost all of them are an omega-6 fat called linoleic acid. Linoleic acid is an essential fatty acid (meaning our bodies cannot make it and we need to get it from our diets), but it is already very commonplace in our diet. Many medical researchers and healthcare practitioners advise the public that instead of increasing their intake of linoleic acid, they should limit it and increase their intake of omega-3 fatty acids, such as alpha-linolenic acid, which serves to thwart linoleic acid’s potential inflammatory nature. Oils that would be good sources of alpha-linolenic acid include flax oil, walnut oil and canola oil. Thus, while I consider Corn to be one of the World’s Healthiest Foods, I would not consider Corn oil to be one. Extra virgin olive oil is the only oil that I include in the World’s Healthiest Foods.

Q I am confused about high fructose Corn syrup? Do you think it is a good sweetener?

A Unfortunately, names can be deceiving. While Corn syrup may originate as Corn, its nutrient profile does not resemble Corn at all. Unfortunately, Corn syrup is basically a storehouse of calories and sugar—and not much else. It is found in so many processed foods, and some researchers feel that its commonplace role in the diets of many people may be anything but beneficial. While it is from a whole, natural food, I don’t consider Corn syrup to be a whole, natural food and avoid it when I can. The body supposedly does not process high fructose Corn syrup in the same way it does cane or beet sugar. This not only affects the way that metabolic hormones function, but also causes the liver to send more fat into the bloodstream.

Q Do the anthocyanins in blue tortilla chips survive the baking process?

A We are confident that there would be benefits in eating blue tortilla chips in relationship to their anthocyanin content, and some form of the anthocyanins clearly remain in the baked chips. The color of the chips, all by itself, indicates the presence of anthocyanins in some form. We assume that there may be some loss of anthocyanins compared to the fresh Corn, yet we are uncertain as to what that may be. Stability of anthocyanins has to do with factors such as pH and heat; according to research in other anthocyanin-containing foods, these flavonoids are very stable at temperatures between 80°–150°F (27°–66°C) while at temperatures between 150°–212°F (66°–100°C), the stability of anthocyanins in the foods studied decreases in a gradual and steady way.

Q How is puffed Corn cereal made?

A Puffed Corn cereal is usually made from Corn starch or Corn flour and not from the whole Corn grain. Additionally, it may have other ingredients added to it as well. As such, puffed Corn would not be a whole food like whole Corn grain, which would have a superior nutrient content.

Q Does stone ground cornmeal, like that found in some Corn tortilla chips, have the nutrients that are present in Corn?

A You will definitely get some of the benefits from consuming cornmeal that you would get from whole Corn, yet it is important to remember that a processed form of a food will never have quite the same level of nutrients as the original form. The answer to how much nutritional benefit you will get depends upon the specifics of the cornmeal used since there are various types. Some cornmeals are degermed, with some of them being enriched while others are nonenriched; the enriched one would obviously offer more nutrients. The best type of cornmeal from a nutritional perspective would be whole grain cornmeal, which hasn’t been degermed.

Q Can you tell me more about the beta-cryptoxanthin phytonutrient found in Corn and other foods?

A Beta-cryptoxanthin is one of the most abundant carotenoids in the North American diet. It is a “provitamin A” compound, one of approximately 50 carotenoids able to be converted in the body into retinol, an active form of vitamin A. Beta-cryptoxanthin has approximately one-half of the vitamin A activity of betacarotene. It provides plants with yellow-orange coloring and, in addition to Corn, is found in foods such as oranges, carrots, papaya and apricots.

In addition to being a source of vitamin A, beta-cryptoxanthin is also a powerful antioxidant, protecting cells from free-radical damage. Researchers believe that there may be a link between beta-cryptoxanthin intake and lung health. Since carotenoids, like beta-cryptoxanthin, are fat-soluble, a very low-fat diet may lead to a deficiency. You can enhance your absorption of this and other carotenoids by consuming a little oil or fat-containing food when you eat carotenoid-rich foods; for example, research has shown that carotenoids from salad are better absorbed when the salad is accompanied by a regular salad dressing made with oil rather than with a fat-free version.

sea vegetables

Image

highlights

Image

Image

The consumption of Sea Vegetables (also called seaweed) enjoys a long history throughout the world. Archaeological evidence suggests that Japanese cultures have been consuming Sea Vegetables for more than 10,000 years. In ancient China, Sea Vegetables were a delicacy served to honored guests and royalty. Since Sea Vegetables are becoming increasingly popular in the West, I would like to share with you quick and easy ideas of how to add the best flavor and nutritional benefits from Sea Vegetables to your “Healthiest Way of Eating.”

why sea vegetables should be part of your healthiest way of eating

One of Nature’s best sources of iodine, a mineral essential for proper thyroid function, Sea Vegetables also contain health-promoting lignans and carbohydrate-related nutrients called fucans, which have been studied for their anti-inflammatory and phytoestrogenic properties. Sea Vegetables are an ideal food to add to your “Healthiest Way of Eating” not only because of their unique nutritional profile, but also because 1/4 cup of Sea Vegetables, such as Kelp, contains only 9 calories and therefore can be important for healthy weight control. (For more on the Health Benefits of Sea Vegetables and a complete analysis of their content of over 60 nutrients, see page 312.)

varieties of sea vegetables

Sea Vegetables grow both in saltwater oceans and freshwater lakes. They commonly grow on coral reefs or in rocky landscapes and can be found at great depths as long as the sunlight can penetrate deep enough for them to survive. They are not classified as either a plant or animal but belong to a group or organisms known as algae.

The thousands of varieties of Sea Vegetables are categorized as either red-brown or green. Not all Sea Vegetables are edible; however, there are a wide variety of edible Sea Vegetables, each having a uniquely different shape, taste and texture. The following are some of the most popular:

DULSE

Dulse is soft, chewy and reddish-brown in color. I find Dulse to be the easiest Sea Vegetable to incorporate into the “Healthiest Way of Eating.” Just chop it and sprinkle it on your food.

KELP

Light brown to dark green in color, Kelp is commonly found in powder form.

HIKIJI

Hijiki looks like small strands of black wiry pasta and has a strong flavor.

NORI

Nori has a dark purple-black color that turns phosphorescent green when toasted and is famous for its role as the wrapper used in making sushi rolls.

KOMBU

Very dark in color and generally sold in strips or sheets that are very thick in comparison to nori, it is often used as a flavoring for soups and beans.

WAKAME

Very dark in color, it is commonly used in Japanese miso soup.

ARAME

This lacy, wiry sea vegetable is sweeter and milder in taste than many of the other varieties.

the peak season

Sea Vegetables are available throughout the year.

3 steps for the best tasting and most nutritious sea vegetables

Turning Sea Vegetables into a flavorful dish with the most nutrients is simple if you just follow my 3 easy steps:

1. The Best Way to Select

2. The Best Way to Store

3. The Best Way to Prepare

1. the best way to select sea vegetables

Most Sea Vegetables are dried. Some are ready to eat, while others just need to be reconstituted. The best way to select them is to be sure that they come in a tightly sealed package. Sea Vegetables come in sheets, flakes or powders. Choose the form of Sea Vegetables that will best suit your taste and recipe needs. Natural foods stores and Asian markets oftentimes have the best selection of Sea Vegetables.

Avoid packages of Sea Vegetables that have evidence of excessive moisture.

2. the best way to store sea vegetables

Store Sea Vegetables in a tightly sealed container at room temperature where they will stay fresh for at least several months.

3. the best way to prepare sea vegetables

Although Sea Vegetables can be a delicious addition to cooked dishes, none of them require cooking. Sprinkling vegetables, grains or legumes with Sea Vegetables is an excellent way to increase the nutritional value of virtually any dish. Soaking Sea Vegetables (except Nori) will help reduce its sodium content.

DULSE: It is very simple to use dulse as it does not require any preparation. Just chop and sprinkle on vegetables, grains or legumes for extra flavor. Dulse is sold as flakes, which do not even require chopping, but I have found that their flavor is inferior.

KELP: Kelp is available as flakes and powder and requires no preparation. Just add to vegetables, grains or legumes.

HIJIKI: Soak for 10 minutes, rinse and then chop to desired size and serve on salads or vegetables. If adding to a cooked dish, be sure to add at the end of the cooking time.

NORI: Nori can be purchased toasted or untoasted. If it is not toasted, you can either toast it in a 350°F (175°C) oven for about 1–2 minutes or hold a sheet about 1 inch above the flame of your stove with a pair of tongs for about 2 minutes (or until it changes color). It is not necessary to toast nori to make sushi.

KOMBU: It makes a great soup base (it is one of the ingredients used to make the Japanese soup base known as dashi). Just follow the package directions for instructions on how to prepare it.

WAKAME: Wakame softens quickly. Soak in fresh water for 5–15 minutes and add to salads or use in vegetable dishes. It requires only 5–10 minutes of cooking when added to soups.

ARAME: Soak in cold water for 15 minutes. Chop and add to rice and vegetable dishes. It can also be added to soups.

Healthy Preparation Tip for Sea Vegetables

The water in which you soak Sea Vegetables is very nutritious and can be used in the recipe you are making. Use as much soaking water as can be used in the recipe to maximize its flavor and nutritional value.

health benefits of sea vegetables

Promote Healthy Thyroid Function

Sea Vegetables, especially kelp, are some of nature’s richest sources of iodine. Since it is a component of the thyroid hormones triiodothyronine (T3) and thyroxine (T4), iodine is essential to human life. Without sufficient iodine, your body cannot synthesize these hormones. Because these thyroid hormones regulate metabolism in every cell of the body and play a role in virtually all physiological functions, an iodine deficiency can have a devastating impact on your health and well-being. A common sign of thyroid deficiency is an enlarged thyroid gland, commonly called a goiter.

Image

Image

Promote Women’s Health

Sea Vegetables contain lignan phytonutrients that have phytoestrogenic activity. In fact, dried Sea Vegetables were rated second behind flaxseeds as the food that contains the highest amounts of these substances, ahead of legumes and whole grains. These lignans are converted in the body to compounds such as enterolactone and enterodiol, which have weak estrogenic activity. They can act like estrogen when the body stores of this hormone are low, like in menopause, potentially relieving associated symptoms. Additionally, they also provide benefits when estrogen levels are too high since they can weakly bind to estrogen receptors, crowding out the endogenous hormone and therefore minimizing its effects. This may have benefit in the treatment of PMS and in the prevention of breast cancer since some forms of both conditions are sparked by excess estrogen.

Promote Optimal Health

Some Sea Vegetables have been shown to be unique sources of carbohydrate-like substances called fucans, which have numerous beneficial properties including reducing the body’s inflammatory response. They are also suggested to have antithrombotic activity, the ability to inhibit blood clots. These important phytonutrients have also been found to have antiviral activity in laboratory studies. Additionally, other studies have suggested that fucans from Sea Vegetables may have the ability to inhibit the development of tumors; this may also help explain why the Sea Vegetable wakame has been found to inhibit the growth of breast cancer in experimental animals.

Additional Health-Promoting Benefits of Sea Vegetables

Sea Vegetables are also a concentrated source of other nutrients providing additional health-promoting benefits. These nutrients include energy-producing iron, bone-building calcium and magnesium, heart-healthy folate, and sleep-promoting tryptophan. Since Sea Vegetables contain only 9 calories per 1/4 cup serving, they are an ideal food for healthy weight control.

STEP-BY-STEP RECIPE

The Healthiest Ways to Enjoy Sea Vegetables

Hijiki Cucumber Salad

This is a quick and easy way to add Sea Vegetables to your “Healthiest Way of Eating.”

1 TBS dried organic Hijiki

2 medium cucumbers

1/2 small red onion

1 TBS rice vinegar

2 TBS extra virgin olive oil Sea salt and pepper to taste

1. Soak Hijiki in warm water for 10 minutes while preparing rest of ingredients.

2. Slice onions thin and let sit for at least 5 minutes. (Why? See page 276.)

3. Slice cucumbers and cut in half lengthwise. Scoop out seeds with a small spoon and then cut cucumber into thin slices.

4. Whisk rest of ingredients together. Squeeze out excess water from seaweed. Chop if necessary: you don’t want Hijiki pieces to be too large. Combine cucumbers with Hijiki and onions, toss with dressing and serve immediately.

Image

Quick Miso Soup

Flavor Tips: 6 Ways to Enjoy Hijiki. Image

1. Add tamari (soy sauce) to the salad recipe. If you add tamari, you will want to reduce the amount of sea salt you use.

2. Add ginger or cilantro to the Hijiki Cucumber Salad for a nice kick.

3. Any of the Sea Vegetables can be used as a topping on salads, mixed in rice dishes or added to soups, legumes or and vegetable dishes.

4. Hijiki Sweet Potatoes: Soak 2 TBS Hijiki in water for 10 minutes. In a small mixing bowl, whisk 1 tsp tamari, 3 TBS extra virgin olive oil, 2 tsp minced ginger, 2 TBS lemon juice, 2 tsp white miso, 1 TBS brown rice vinegar and sea salt to taste. Combine 2 cooked medium sweet potatoes with Hijiki and the dressing, and serve with chicken or fish.

5. Nori Wrap: Wrap nut spread or hummus, sprouts, grated carrot and marinated onion (page 272) in a Nori sheet. Serve with Hijiki Cucumber Salad.

6. Quick Miso Soup: Bring 10 oz. water to a boil and then take off heat. Add 1 TBS light-colored miso, stirring to dissolve. Add 1/4 cup soaked Arame or Hijiki and 2 TBS sliced scallions to serving bowl and then pour hot broth over. Optional: add cubed tofu and cooked soba noodles (pictured above).

* Dulse can also be used in any of these suggestions.

Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Sea Vegetables, and I will share them with others through our website at www.whfoods.org.

An Easy Way to Prepare Hijiki, Step-By-Step

Image

SOAKING HIJIKI

1 Soak Hijiki in warm water for about 10-15 minutes. 2 Pour off the water. 3 Rinse under cold running water.

Q Are Sea Vegetables plants?

A Scientists are now beginning to agree that Sea Vegetables are algae, and not plants. Algae themselves are fascinating to scientists because they lie somewhere in between the world of plants and the world of animals. As scientists learn more and more about the unique biological category in which Sea Vegetables belong, I am certain that we will learn more about their amazing nutritional qualities and that Sea Vegetables will become more popular, which will definitely be a boon for everyone’s “Healthiest Way of Eating.”

Q What is so special about

A Consider the fact that our earth, containing vast expanses of oceans, is about 60% water and that our bodies are also about 60% water (from the fluids in and around our cells and our blood). Then examine the mineral profile of the oceans, the Sea Vegetables that grow in these oceans, and our blood. It turns out that it is difficult to find any category of food that has as diverse a mineral composition as Sea Vegetables. It’s also difficult to find any category of food whose overall mineral composition better matches that of human blood. It is a wonderful mineral match.

Q Do you have to worry about contamination with Sea Vegetables like you do with fish?

A You do have to worry about contamination of Sea Vegetables just like with other food you consume. For example, during the period 2000–2005, the governments of England, New Zealand and Canada issued public health recommendations advising against consumption of hijiki sea vegetable unless verified as containing low levels of arsenic. These recommendations came after determination of high arsenic levels in hijiki harvested off the coasts of Korea and Japan. There are organic hijiki products in the marketplace with verified low levels of arsenic, and these products would be a good choice when choosing this particular sea vegetable.

However, in general, the risk of pollutant contamination of Sea Vegetables is usually less than the risks posed by fish since toxins can accumulate in fish (through a process called biomagnification) in a way that does not occur with algae, such as Sea Vegetables. If you are concerned about this, organic Sea Vegetables may be the best way to go. If you are having trouble finding these products in your area, there are resources on the Internet through which you can purchase them.

Q Are Sea Vegetables a good source of iodine?

A No food group serves as a better iodine source than Sea Vegetables. According to the Institute of Medicine at the National Academy of Sciences, adults need 150 mcg (micrograms) of iodine each day to meet their health needs. Depending upon the specific type of Sea Vegetable, this guideline can be met by a 1–2 gram serving—the amount contained in about to 2/3–1 teaspoon.

Compared to ordinary table salt, Sea Vegetables have a higher iodine content. A gram of iodized table salt typically contains about 65 mcg of iodine. For Sea Vegetables, the range is 79–300 mcg.

Image

It is important to note that Sea Vegetables vary greatly in their iodine content, depending on the circumstances in which they grow. Even state-of-the-art databases, like the Food Processor Software that I used for this book and the World’s Healthiest Foods website, do not provide iodine values for Sea Vegetables. The reason is simple: the iodine content of most Sea Vegetables is just too variable.

Variations in Sea Vegetables’ iodine content are due to two factors. First, the iodine content of marine water undergoes much greater natural change than the iodine content of soil. And secondly, unlike other minerals, which usually get hooked onto other substances in Sea Vegetables, iodine does not hook onto other substances very readily but tends to stay in its free, water-soluble form. In studies of Pacific Sea Vegetables, for example, about 10% of the total iodine content is hooked onto other substances (usually parts of protein, called amino acids) while the other 90% remains in its free, water-soluble form. Since most of the iodine remains water-soluble, even when it’s inside the Sea Vegetable, it can easily move back and forth between the ocean and the “plant.” This constant movement of iodine in its water-soluble form means that some Sea Vegetables can increase or decrease their iodine content by as much as 10-fold depending on ocean conditions. For this reason, it’s best to think of Sea Vegetables as providing a high amount of iodine that falls within a general range, rather than a specific, pinpoint amount.

Q How can I incorporate more Sea Vegetables into my diet?

A It’s great that you are thinking about how to enjoy more Sea Vegetables since they are rich in many nutrients, including iodine, a mineral that is hard to find in most other foods. Here are some of my favorite ideas for enjoying more Sea Vegetables:

• Keep a shaker of granulated/ground dulse, kelp or nori (available at many natural food stores) on the table and use it instead of salt.

• Flavor soups with Sea Vegetables such as arame, kombu and wakame.

• Add strips of nori to rice or cooked vegetable dishes.

Q&A WHAT ARE SOME ALTERNATIVES TO SALT?

Most Americans, especially those eating the Standard American Diet, love salt! We consume significant amounts of salt-laden packaged and processed foods and have grown so accustomed to the salty flavor of foods that we add it to most of our foods—even fruits and vegetables! For some people, excessive consumption of salt has very few health consequences. For others, however, excessive consumption of dietary sodium (from table salt and packaged foods), coupled with a low dietary intake of potassium, is a common cause of high blood pressure (known as the “silent killer”), especially in “salt-sensitive” individuals.

Of course, sodium is an essential mineral, necessary for maintaining proper water and electrolyte balance in the body. Therefore we do need to consume some sodium every day. Since there is enough naturally occurring sodium in vegetables, most people can get a sufficient amount of sodium without adding any extra salt to their food. But, unfortunately, only 5% of the sodium intake consumed by people living in the United States comes from the natural ingredients in food. Prepared foods contribute 45 percent of our sodium intake, 45 percent is added in cooking and another 5 percent is obtained through condiments (e.g., ketchup, mustard, relish, salad dressings).

As you begin (or continue!) your journey to discovering the wonders of the World’s Healthiest Foods, you will naturally decrease the amount of salt you consume. This is because in place of table salt and other seasonings that contain sodium or monosodium glutamate you may begin to use a variety of herbs that will add tremendous flavor, freshness and zest to your food that allow you to experience the full flavor of the food itself. Increasing the amount of herbs you use in cooking provides a double benefit. Not only will you decrease your sodium intake, but the scientific community continues to uncover the powerful health benefits of herbs. Recent studies by researchers at the U.S. Department of Agriculture reveal that common herbs are loaded with antioxidants, critical for good health. They include a wide variety of plant-derived compounds that prevent cellular damage caused by an excess of free radicals, corrosive molecules produced during normal metabolic processes and which are also generated by many external sources including pesticides, smoking and exhaust fumes. Free radicals have been implicated as major contributing factors in the development of virtually all chronic and age-related diseases. Not only is the antioxidant activity of some herbs studied higher than that reported for vitamin E, these herbs even surpass foods well-known for their antioxidant content such as vegetables, berries and other fruits. In one particular study, oregano emerged the clear winner. In addition to oregano, a number of other herbs also pack a significant antioxidant punch. Among the more familiar—ranked in order—are dill, garden thyme, rosemary and peppermint. Less familiar herbs with comparable antioxidant power include rose geranium, sweet bay, purple amaranth, winter savory and Vietnamese coriander.

Sea vegetables, also among the World’s Healthiest Foods, can provide a salty flavor to recipes. Sea vegetables are rich sources of a vast array of minerals and also contain lignans, plant compounds with cancer-protective properties. Kelp is commonly used as an alternative to salt as it is available in flakes that can be added easily to most foods during cooking or at the table.

So, take a step toward better health by cutting back on your salt intake, and take advantage of the flavor and health benefits of herbs and sea vegetables.

shiitake mushrooms

Image

highlights

Image

Image

For almost 3,000 years, people in Asia have known about the medicinal properties of Shiitake Mushrooms and have regarded them as a symbol of longevity. Ancient traditions prescribed Shiitakes to improve the life energy they called chi, and Chinese herbalists used them for a wide variety of health problems ranging from colds and flu to headaches, measles and liver problems. They also prescribed them for improving circulation and increasing vitality. Their name is derived from the Japanese word shii, the hardwood host tree under which they grow, and take, which means Mushroom. As Shiitake Mushrooms, with their wonderfully hearty, smoky flavor and meaty texture, are now becoming increasingly popular in the West, I want to share with you the “Healthiest Way of Cooking” them. In just 7 minutes, you will not only bring out their best flavor but maximize their nutritional value.

why shiitake mushrooms should be part of your healthiest way of eating

While Shiitake Mushrooms are a very good source of iron and a good source of protein, extensive research has found them to have other unique health-promoting compounds that may be responsible for many of their legendary health benefits. These include eritadenine, a cholesterol-lowering compound, and lentinan, an immune-stimulating phytonutrient. Shiitake Mushrooms are an ideal food to add to your “Healthiest Way of Eating” not only because they are high in nutrients, but also because they are low in calories and can promote healthy weight control: 8 ounces (net weight) of raw Shiitake Mushrooms contains only 87 calories. (For more on the Health Benefits of Shiitake Mushrooms and a complete analysis of their content of over 60 nutrients, see page 320.)

varieties of shiitake mushrooms

Shiitake Mushrooms (Lentinus edodes) and other Japanese mushrooms have grown wild since prehistoric times. Shiitake Mushrooms are the most popular of the Japanese specialty Mushrooms and the variety that is most easily found in local markets. Flavorful and meaty with a smoky aroma, they have slightly convex caps that range in diameter from about two to four inches.

Other Varieties of Japanese Mushrooms

MAITAKE

Like Shiitakes, this variety has a delicious flavor. They grow as a cluster of brownish-colored, overlapping, fan-shaped caps and are commonly known as “Hen of the Woods.”

REISHI

They are woody and bitter and not as enjoyable to eat; however, they are highly revered for their medicinal properties. They are usually shaped like an antler or rounded fan. They come in six different colors with the red variety being the most popular.

All varieties of Japanese specialty Mushrooms are available dried and are easily reconstituted.

the peak season

Once grown only in Japan, Shiitake Mushrooms are now grown in the U.S. in many states and are available year-round.

4 steps for the best tasting and most nutritious shiitake mushrooms

Turning Shiitake Mushrooms into a flavorful dish with the most nutrients is simple if you just follow my 4 easy steps:

1. The Best Way to Select

2. The Best Way to Store

3. The Best Way to Prepare

4. The Healthiest Way of Cooking

1. the best way to select shiitake mushrooms

You can select the best tasting Shiitake Mushrooms by looking for ones that are firm, plump and dry. As Shiitake Mushrooms are stored, the center portion of the cap will turn darker in color, and the Mushroom will develop a richer flavor. This is also an indication that they should be used as soon as possible. By selecting the best tasting Shiitake Mushrooms, you will also enjoy Mushrooms with the highest nutritional value.

Avoid Shiitake Mushrooms that are wrinkled or have wet slimy spots.

As the popularity of Shiitake Mushrooms grows, they are becoming more common in many grocery stores. If your grocery store does not carry them, you can usually find them at natural foods stores or Asian markets.

2. the best way to store shiitake mushrooms

Shiitake Mushrooms are very perishable and do not store well. For optimal freshness and nutrition, it is best to cook them the same day you purchase them; but if you cannot, you should ensure that you store them properly so that they will best retain their nutrients and flavor.

Shiitake Mushrooms continue to respire even after they have been harvested. Slowing down the respiration rate with proper storage is the key to extending their flavor and nutritional benefits. (For a Comparison of Respiration Ratesfor different vegetables, see page 91.)

Shiitake Mushrooms Will Remain Fresh for Up to 5 Days When Properly Stored

1. Store fresh Shiitake Mushrooms in the refrigerator. The colder temperature will slow the respiration rate, helping to preserve vitamins and keeping Shiitake Mushrooms fresh for a longer period of time.

2. I have found it is best to either wrap Shiitake Mushrooms in a damp cloth and place them in a loosely closed paper bag or lay them out on a glass dish and cover with a moist cloth.

3. Do not wash Shiitake Mushrooms before refrigeration because exposure to water will encourage Shiitake Mushrooms to spoil.

How to Store Dried Shiitake Mushrooms

Dried Shiitake Mushrooms should be stored in a tightly sealed container in either the refrigerator or freezer where they will stay fresh for six months to one year.

3. the best way to prepare shiitake mushrooms

I want to share with you the best way to prepare Shiitake Mushrooms. Properly cleaning and cutting Mushrooms helps ensure that they will have the best flavor and retain the greatest number of nutrients.

Cleaning Shiitake Mushrooms: Wipe but Do Not Wash

Mushrooms are very porous, so if they are exposed to too much water, they will quickly absorb the water and become soggy. Therefore, the best way to clean Mushrooms without sacrificing their texture and taste, is to clean them without water. To do this, simply wipe them well with a damp paper towel. You can also use a Mushroom brush, which you can purchase at most kitchenware stores.

Cutting Shiitake Mushrooms

FRESH SHIITAKE MUSHROOMS

To cut fresh Shiitake Mushrooms, lay mushrooms upside down and cut off stem, and then slice the cap. Discard stems or save for soup stock. See the Step-by-Step below for more details.

DRIED SHIITAKE MUSHROOMS

Rinse dried Shiitakes with water. Place in a bowl with just enough hot water to cover; this water can be incorporated into the recipe you are making and will add a lot of flavor to it.

Let Mushrooms sit in the hot water for about 10 minutes or until they are soft.

Squeeze out excess water, slice Mushrooms up to the stem on all sides and discard the stem since it is usually too tough to eat (or use them to make a stock).

4. the healthiest way of cooking shiitake mushrooms

Since research has shown that important nutrients can be lost or destroyed by the way a food is cooked, the “Healthiest Way of Cooking” Shiitake Mushrooms is focused on bringing out their best flavor while maximizing their vitamins, minerals and powerful antioxidants.

The Healthiest Way of Cooking Shiitake Mushrooms: “Healthy Sautéing” for just 7 minutes

In my search to find the healthiest way to cook Shiitake Mushrooms, I tested every possible cooking method and discovered that “Healthy Sautéing” Shiitake Mushrooms for 7 minutes delivered the best result. “Healthy Sautéing” provides the moisture necessary to make Shiitake Mushrooms tender, bring out their best flavor and maximize their nutritional profile. The Step-by-Step Recipe will show you how easy it is to “Healthy Sauté” Shiitake Mushrooms. (For more on “Healthy Sautéing,” see page 57.)

How to Avoid Overcooking Shiitake Mushrooms

For the best flavor, I recommend “Healthy Sautéing” Shiitake Mushrooms for 7 minutes. This method allows them to become tender and cook just long enough to soften their cellulose and hemicellulose fibers; this makes them easier to digest and allows their health-promoting nutrients to become more readily available for absorption.

Cooking Methods Not Recommended for Shiitake Mushrooms

BOILING, STEAMING OR COOKING WITH OIL

Boiling and steaming Shiitake Mushrooms results in excessive water absorption, which causes them to lose much of their flavor. Additionally, it leads to a reduction of many of their nutrients, including minerals, water-soluble vitamins (such as C and the B-complex vitamins) and health-promoting phytonutrients. I also don’t recommend cooking Shiitake Mushrooms in oil because high temperature heat can damage delicate oils and potentially create free radicals.

An Easy Way to Prepare Shiitake Mushrooms, Step-by-Step

Image

1 Wipe Shiitake Mushrooms and cut off stem. 2 Lay Mushrooms upside down and slice into desired thickness. 3 Slice entire cap but discard stem as it is too tough to eat.

SLICING SHIITAKE MUSHROOMS

STEP-BY-STEP RECIPE

The Healthiest Way of Cooking Shiitake Mushrooms

7-Minute “Healthy Sautéed” Shiitake Mushrooms

If you like Shiitake Mushrooms with a rich flavor, a tender and meaty texture and the maximum amount of nutrients, I recommend “Healthy Sautéing.” It is fun to “Healthy Sauté,” and I think you will be wonderfully surprised by the extra flavor.

1 lb of Shiitake Mushrooms, tough stems removed

3 TBS low-sodium chicken or vegetable broth

2 TBS extra virgin olive oil

2 medium cloves garlic

Sea salt and pepper to taste

1. Chop garlic and let it sit for at least 5 minutes. (Why?, see page 261.)

2. Clean Mushrooms and slice as directed under The Best Way to Prepare Shiitake Mushrooms.

3. Heat 3 TBS broth in a stainless steel skillet over medium heat until it begins to steam.

4. Add Shiitake Mushrooms and sauté covered for 4 minutes. They will begin to release liquid after 2 minutes. After 4 minutes, reduce the heat to low, and continue to cook uncovered for 3 more minutes stirring constantly. (For information on Differences in Cooking Time, see page 94.)

Image

Shiitake Soup

5. Transfer to a bowl. For more flavor, toss Shiitake Mushrooms with the remaining ingredients while they are still hot.

OPTIONAL: To mellow the flavor of garlic, add garlic to Shiitake Mushroom for the last 2 minutes of sautéing. You may need to add a little more liquid to prevent garlic from sticking to pan.

COOKING TIPS:

• To prevent overcooking Shiitake Mushrooms, I highly recommend using a timer.

Flavor Tips: Try these 7 great serving suggestions with the recipe above. Image

1. Most Popular Shiitakes with Onions. “Healthy Sauté” 1 small sliced onion with Shiitake Mushrooms (these two share the same cooking time) and omit dressing. Sprinkle with tamari, rice vinegar and 3 TBS extra virgin olive oil. Add grated ginger and red pepper flakes for a spicy kick.

2. Add a few drops of tamari (soy sauce). If you add tamari, you will want to reduce the amount of sea salt.

3. Top with anchovy fillets.

4. Top with rosemary for great flavor.

5. Top with balsamic vinegar or your favorite vinaigrette.

6. For a Greek flavor, add oregano and feta cheese.

7. Shiitake Soup: Make Miso soup by combining 4 cups boiling water with 4 TBS miso paste. Add 7-Minute “Healthy Sautéed” Shiitake Mushrooms, (omit dressing) sautéed onion, thin strips of nori (sea vegetable) and thinly sliced green onions. Add tamari to taste (pictured above).

Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Shiitake Mushrooms, and I will share them with others through our website at www.whfoods.org.

health benefits of shiitake mushrooms

Promote Optimal Health

A symbol of longevity in Asia because of their health-promoting properties, Shiitake Mushrooms have been used medicinally by the Chinese for more than 6,000 years. Recent studies have traced some of Shiitake Mushrooms’ legendary benefits to an active compound contained in these Mushrooms called lentinan. Among lentinan’s healing benefits is the ability to power up the immune system, strengthening its ability to fight infection and disease. In test tube studies against influenza and other viruses, lentinan has been shown to be even more effective than some prescription drugs; in studies, it even improved the immune status of individuals infected with HIV, the virus that can cause AIDS. Lentinan, which is technically classified as a polysaccharide and referred to as a branched beta-glucan, has also been shown to have anticancer activity. When lentinan was given for human gastric cancer, special cells called reticular fibers developed in tumor sites; reticular cells are immune cells that have the ability to ingest bacteria, particulate matter and worn out or cancerous cells. When lentinan was administered, not only was there a proliferation of reticular cells in gastric tumor sites, but many T-lymphocytes (another type of immune defender) were drawn to these cancer sites with the result that the cancer cell nests were fragmented and destroyed.

Promote Heart Health

Numerous animal studies conducted over the last ten years have shown that eritadenine, another active component in Shiitake Mushrooms, lowers cholesterol levels, regardless of the type of fat in the diet. Eritadenine has been found to lower plasma cholesterol levels in a dose-dependent manner; in other words, the more eritadenine, the more the cholesterol levels drop. Preliminary animal research also suggests that in addition to its hypocholesterolemic properties, the eritadenine in Shiitake Mushrooms may be anti-atherogenic; when animals were fed Shiitake Mushrooms, they were found to have less development of atherosclerosis on their artery walls. Shiitake Mushrooms’ vitamin C and dietary fiber also offer additional heart-health benefits.

Additional Health-Promoting Benefits of Shiitake Mushrooms

Shiitake Mushrooms are also a concentrated source of other nutrients providing additional health-promoting benefits. These nutrients include energy-producing iron and muscle-building protein. Since an 8 ounce (net weight) serving of raw Shiitake Mushrooms contains only 87 calories, they are an ideal food for healthy weight control.

Image

Image

Here are some questions I received from readers of the whfoods.org website about Shiitake Mushrooms:

Q Would it make any difference if I seek out organic Shiitake Mushrooms or is it OK to buy the regular ones available at my local supermarket?

A Organically grown Shiitake Mushrooms would be superior because the strict standards employed with organic farming help to enhance soil quality. Yet, organically grown Shiitake Mushrooms are oftentimes difficult to find. While I prefer to purchase them whenever possible, I oftentimes buy conventionally grown Shiitake Mushrooms since that is what is usually available.

Q Are dehydrated Shiitake Mushrooms as healthy as fresh ones? It is much more convenient for me to buy the dehydrated ones.

A In general, I prefer fresh foods to non-fresh foods (such as canned or dehydrated foods). Yet, that being said, dehydrated Shiitake Mushrooms are a wonderful way to enjoy this very healthy food as they still retain great nutritional value. I like to think about nutrition not just from an ideal perspective but from a realistic perspective as well. Even if the dehydrated Shiitake Mushrooms have a bit less nutritional value, if buying them in this form will enable and inspire you to use them more than if relying upon the fresh ones, than I am all for buying/using dehydrated Shiitake Mushrooms.

Q&A WHY ARE ORGANICALLY GROWN FOODS BETTER FOR THE HEALTH OF OUR PLANET?

Organically grown foods are cultivated using farming practices that work to preserve and protect the environment.

Most conventional farming methods used today adhere to a chemical-dependent model of agribusiness. Residues from conventional farming methods use toxic chemicals that remain in the soil, leach into groundwater, and frequently end up either on the skin or become internal constituents of commercially grown foods. The predominant use of this model has resulted in adversely affecting the earth’s environment and the health of its inhabitants. These methods have adversely affected soil quality, water purity, biodiversity, safety and health of farm workers, survival of small and family farms, connection to the land, and taste and quality of foods.

Organic farming is seen as the alternative to chemical farming. It is often inaccurately and simplistically described as farming without the use of pesticides. More accurately, it is a method of farming that partners with nature rather than altering or controlling natural processes that includes:

• Not applying dangerous synthetic pesticides, herbicides and chemical fertilizers

• Improving soil quality

• Conserving and keeping up water quality

• Encouraging biodiversity

• Minimalizing the health and occupational hazards to farm workers

• Maintaining a restorative and sustainable biosystem

WHAT IS SUSTAINABLE AGRICULTURE?

Sustainable agriculture is farming practices that preserve and protect the future productivity and health of the environment. In 1992, during the UN Conference on Environment and Development, a number of non-governmental organizations (NGO) drafted their own Sustainable Agriculture Treaty that states:

“Sustainable Agriculture is a model of social and economic organization based on equitable and participatory vision of development which recognizes the environment and natural resources as the foundation of economic activity. Agriculture is sustainable when it is ecologically sound, economically viable, socially just, culturally appropriate and based on a holistic scientific approach.

Sustainable Agriculture preserves biodiversity, maintains soil, fertility and water purity, conserves and improves the chemical, physical and biological qualities of the soil, recycles natural resources and conserves energy.

Sustainable Agriculture uses locally available renewable resources, appropriate and affordable technologies, and minimizes the use of external and purchased inputs, thereby increasing local independence and self sufficiency and insuring a source of stable income for peasants, family small farmers and rural communities, and integrates humans with their environment. Sustainable Agriculture respects the ecological principles of diversity and interdependence and uses the insights of modern science to improve rather than displace the traditional wisdom accumulated over centuries by innumerable farmers around the world.

Organic farmers use sustainable agricultural practices in the production of organically grown foods.”

olives

Image

highlights

Image

Image

Olives are one of the oldest foods and are believed to have originated in Crete between 5,000 and 7,000 years ago. Since ancient times, the Olive tree has been a source of food, fuel, timber and medicine; it has been regarded as a symbol of both peace and wisdom. Olives cannot be eaten right off of the tree. Only after they have gone through special processing methods that reduce the intrinsic bitterness concentrated in their skin do they acquire their delicious taste. The length of time the Olives remain on the tree combined with the processing method used to cure them are some of the factors that determine their variety. Sour to bitter, piquant to sweet, the tangy taste of Olives is an easy and enjoyable addition to your “Healthiest Way of Eating.”

why olives should be part of your healthiest way of eating

Olives are fruits of the Olea europaea tree. Olea is the Latin word for “oil,” reflecting the Olive’s very high fat content (over 80%), of which approximately 75% is made up of oleic acid, a health-promoting monounsaturated fat that supports heart health. Olives are also a good source of vitamin E, the body’s primary fat-soluble antioxidant, which protects cells from the oxidative damage that can be caused by free radicals. Olives contain phenolic phytonutrients (plant nutrients) including oleuropein and hydroxytyrosol, which have strong antioxidant potential, and are one of the foods that researchers feel gives the Mediterranean diet its impressive health-promoting properties. (For more on the Health Benefits of Olives and a complete analysis of their content of over 60 nutrients, see page 326.)

varieties of olives

Olives can be produced from both ripe and unripe Olives. Olives are not edible before they are cured because of their high levels of oleuropein, which gives uncured Olives a very bitter flavor. Curing Olives reduces enough of the oleuropein to eliminate most of their bitterness while retaining much of oleuropein’s protective antioxidant qualities. The color and taste of Olives are determined by their ripeness when picked and how they are processed, which involves fermentation and/or curing in oil, brine or salt. These methods not only cause the Olives to turn black, purple, brown, red or yellow, but they also affect their skin texture and determine whether they will be smooth or shiny. While fully ripened Olives are black in color, green unripe Olives can also turn black due to processing.

In addition to varying in size and appearance, the flavor of Olives spans a range from sour to smoky to bitter to acidic. Olives are often very salty because they are cured in salt brine. You can wash them before eating to reduce the salt content. Olives come whole with seeds, pitted or stuffed with ingredients such as almonds, garlic or pimentos. Additionally, specialty stores offer Olives that are marinated with ingredients such as lemon peel, herbs and hot peppers.

Curing Methods Using Ripe Olives

GREEK METHOD

Fully ripened, dark purple or black Olives are gradually fermented in brine (saltwater) to leach out their bitter taste. They are sweeter and richer with a more complex taste than other varieties. Because caustic soda solutions, which speed up the curing time, are not permitted in Greece, fermentation takes eight to ten months. Kalamata Olives are cured using red wine vinegar or red wine to give them their distinctive flavor.

DRY CURED

Fully ripened black Olives that are rubbed with coarse salt and left to cure for months, resulting in their characteristically wrinkled appearance. The salt is removed before the Olives are sold.

SUN CURED

Fully ripe black Olives that are left on the tree to dry.

OIL CURED

Fully ripe black Olives that are soaked in oil for a few months.

Curing Methods Using Unripe Olives

SPANISH METHOD

Unripe, light green Olives are soaked in a fast-acting lye solution (caustic soda) for six to sixteen hours to leach out the oleuropein, the phytonutrient that gives them their bitter taste. This method of using a lye solution to cure Olives was invented in Spain. Olives cured this way have a crisp texture and nutty flavor.

WHAT ARE THE BEST OLIVES?

I believe the best Olives are those that are tree ripened because they are nutritionally mature, and their black color reflects their rich content of phytonutrients. Green Olives are less nutritious because they are not allowed to fully ripen. I believe that the best varieties are Kalamata from Greece, Liguria from Italy and Niçoise from France. All of these are carefully harvested and hand-picked, so they do not have bruises, soft spots or bitter taste, and they are never cured in lye. Be sure to read the ingredients on the label.

AMERICAN METHOD

Half-ripe, yellow-red-colored Olives are soaked in an alkaline lye solution without fermentation. A flow of air bubbled through the olive-lye solution is used to oxidize the Olives and give them their characteristic black color. Cold water rinses are used after curing to remove as much of the curing solution as possible. Iron is also added (in the form of ferrous gluconate) to preserve the dark color. Some varieties of American Olives, which are produced in California, include Sevillano and Queens. Mission Olives are dry-cured.

Canned Olives

Canned black Olives are made from unripe Olives, which are picked green, cured in lye and pumped with oxygen to make them black. Canned Green Olives are cured in lye. Canned Olives are soft in texture and flat in flavor.

the peak season

Olives are available throughout the year.

3 steps for the best tasting and most nutritious olives

Adding Olives to your favorite meal is simple if you just follow my 3 easy steps:

1. The Best Way to Select

2. The Best Way to Store

3. The Best Way to Prepare

Here is a question I received from a reader of the whfoods.org website about Olives:

Q I was told that the peppery taste and deep color of Olives was good for my health. Is this true?

A The peppery taste and rich color of olives are part of what makes Olives so good for your health. For example, the color in Green Olives comes primarily from chlorophyll in combination with various carotenoids, phytonutrients that have been shown to have health-supportive properties. The taste of Olives reflects some fairly complicated chemistry involving phytonutrients such as polyphenols, tannins and secoiridoid derivatives. Particularly in the polyphenol category, there is fairly extensive research on their health benefits. In general, the phytonutrient components of a food often provide it with its color and taste. These components also frequently function as antioxidant and anti-inflammatory compounds in our bodies after we’ve enjoyed the great taste of the Olives or their oil.

1. the best way to select olives

Olives have been traditionally sold in jars and cans, but you can now find Olives in bulk in many local markets. I find that buying Olives in bulk allows you to try many different types of Olives without having to purchase large quantities of any one kind. You can choose from whole Olives with seeds, pitted Olives or those that are stuffed with peppers, garlic or almonds. If you purchase Olives in bulk, make sure that the store has a good turnover and keeps its Olives immersed in brine or oil for freshness and moisture.

2. the best way to store olives

Refrigerate

Olives remain the freshest if stored in an airtight container in the refrigerator. Make sure the Olives are stored in a liquid, such as the brine or oil in which they were preserved, so they do not dry out. If there is not enough liquid in the container in which you are storing the Olives, you can add Olive oil to increase the amount of liquid.

3. the best way to prepare olives

If you find Olives a bit too salty, you can rinse them under cold water them before using them.

If you want to remove the pits, use the flat side of a large heavy knife and press the Olives to crush them. This will make it easier to remove pits.

Here is a question that I received from a reader of the whfoods.org website about Olives:

Q Can Olives be eaten right off the tree? And do they look the same on the tree as they do when I purchase them in a store?

A Olives actually cannot be eaten right off of the tree. They require special processing to reduce their intrinsic bitterness, caused by the glycoside phytonutrient oleuropein, which is concentrated in their skin. These processing methods vary with the olive variety, cultivation region and the desired taste, texture and color to be created.

Some olives are picked green and unripe, while others are allowed to fully ripen on the tree to a black color. Yet, not all of the black olives that you may purchase actually began with a black color. Some processing methods expose unripe greens olives to the air, and the subsequent oxidation turns them a dark color. Wrinkled Olives, such as those that have been dry cured, do not start out with that raisin-like appearance; these ripened black Olives have been rubbed with coarse salt, which draws out their moisture, leaving them with their signature appearance.

An Easy Way to Prepare Olives, Step-By-Step

Image

1 To remove pit, cut one side of the Olive alongside the pit. 2 Turn and do this on all four sides, removing as much meat as possible. 3 Discard the pit. Using a rocking motion with your knife, chop meat into the desired size.

CHOPPED OLIVES

STEP-BY-STEP RECIPE

The Healthiest Ways to Enjoy Olives

Olive Tapenade

Olive Tapenade is delicious, easy to make and can be used as a dip, sandwich spread or topping for fish and poultry. Make a batch to keep in the refrigerator for enhancing your meals throughout the week.

8 oz Kalamata Olives, pitted and minced

3 garlic cloves, minced

2 TBS capers, rinsed and drained

2 TBS minced fresh Italian parsley

1 minced anchovy fillet (optional)

2 tsp minced lemon peel Freshly ground black pepper to taste

3 TBS extra virgin Olive oil

1. In a small bowl, combine Olives, garlic, capers, parsley, anchovy, lemon peel and black pepper.

2. Add extra virgin Olive oil and mix thoroughly. Research shows that carotenoids found in foods are best absorbed when consumed with oils.

Kitchen Hint:

The Olives, capers, garlic and parsley may be minced at the same time in a food processor.

Image

Olive Tapenade with Cod

Additional Ways to use Olive Tapenade:

• Stir into vinaigrette dressing.

• Use as topping on sliced tomatoes.

• Combine with “Healthy Steamed” Broccoli or “Healthy Sautéed” Eggplant.

• Add to a wrap.

• Use as a topping on “Quick Broiled” chicken or fish.

MAKES 1/2 CUP

Flavor Tips: Try these 5 great serving suggestions with the recipe above. Image

1. Blend minced Kalamata Olives into your favorite vinaigrette.

2. Add chopped Olives to your favorite tuna or chicken salad recipe.

3. Italian Tuna Salad: Combine 1 can of tuna, 1 diced celery stalk, 1/2 minced medium onion, 1 tsp rinsed capers, 8 chopped cured Olives, 1 clove of crushed garlic and 3 TBS extra virgin Olive oil to make a robust tuna salad.

4. Marinated Olives: Marinate Olives in a cup of extra virgin Olive oil, 1 tsp lemon zest, 1 tsp coriander seeds and 1 tsp cumin seeds.

5. Appetizer: Set out a small plate of Olives on the dinner table along with some vegetable crudités for your family to enjoy with the meal.

ADDITIONAL RECIPES

Spicy Putenesca Sauce: In a sauce pan, combine: 1 small can of mashed anchovies, 2 large diced tomatoes, 3 cloves pressed garlic, 3 TBS capers, 3 TBS chopped cured Olives and plenty of freshly ground black pepper. Sauté for 5 minutes, stirring frequently. Mix with “Healthy Steamed” Broccoli or use on your favorite pasta or polenta.

Olive Crostini: Slice Italian bread into 1/4-inch diagonal slices. Bake in a 400°F (200°C) degree oven for 3 minutes on each side. As soon as they come out of the oven, rub with a crushed garlic clove. Top with chopped Kalamata Olives, minced fresh rosemary, and crumbled feta cheese. Place back in the oven for 1 minute. Drizzle with extra virgin Olive oil and serve.

Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Olives, and I will share them with others through our website at www.whfoods.org.

health benefits of olives

Promote Cellular Health

Olives, a staple of the disease-preventive Mediterranean diet, are a concentrated source of monounsaturated fats, notably oleic acid. Monounsaturated fats are an important component of the cell membrane, and since they are less easily damaged than polyunsaturated fats, they have a protective effect on the cell and can lower the risk of cellular damage and inflammation. Olives are also a good source of vitamin E, the body’s primary fat-soluble antioxidant. Vitamin E protects the cells from the damage that can be caused by free radicals in the fat-rich components of the body, which include the brain and cell membranes.

Image

Image

In addition to monounsaturated fats and vitamin E, Olives contain a variety of phytonutrients that have potent antioxidant activity and can therefore protect cellular health. These include the polyphenolic compounds, oleuropein and hydroxytyrosol. Research has suggested that the antioxidant potential of these phenolic phytonutrients is at least equal to that of vitamin E and vitamin C.

Promote Heart Health

Individuals who follow the Mediterranean diet have been found to have lower risk of heart disease. While the Mediterranean Diet contains many healthful foods (including fruits, vegetables, nuts, seeds, whole grains and fish), Olives and Olive oil have been shown to play a very important role. Some of the benefit may come from the ability of antioxidant compounds in Olives to protect LDL molecules from oxidation (this is one of the first steps in the development of atherosclerosis). While vitamin E’s ability to protect fat-containing molecules such as LDL cholesterol has been long known, recent research has shown that the polyphenolics, hydroxytyrosol and oleuropein, also have the same benefit.

Promote Optimal Inflammatory Balance

Vitamin E, oleic acid, and the polyphenolic compounds, hydroxytyrosol and oleuropein, have all been found to inhibit markers of inflammation. Since health conditions such as asthma, osteoarthritis and rheumatoid arthritis have been associated with high levels of free radicals, the anti-inflammatory actions of these compounds found in Olives may help reduce the severity of these health conditions. This benefit is further supported by research showing that populations who consumed oil made from Olives had a reduced risk of rheumatoid arthritis compared to those not consuming this oil.

Additional Health-Promoting Benefits of Olives

Olives are also a concentrated source of many other nutrients providing additional health-promoting benefits. These nutrients include energy-producing iron, free-radical-scavenging copper, and digestive-health-promoting fiber.

Q&A CAN YOU TELL ME MORE ABOUT THE MEDITERRANEAN DIET?

What Are the Mediterranean Food Traditions?

Many countries border along the Mediterranean Sea, and many different food traditions are represented in these countries. While several Middle Eastern and North African countries border the Mediterranean, it is usually the foods from the countries of Italy, Greece, Spain, Portugal and (southern) France that are referred to as “Mediterranean” cuisines.

Olive Oil

If you’ve purchased olive oil in the grocery store, you may have noticed that virtually all of it comes from one of three countries: Italy, Spain or Greece. In fact, over 75% of all olive oil worldwide comes from the three Mediterranean countries. Olive trees are native to this area of the world, and it would be impossible to follow a Mediterranean diet tradition without including olives and their oil.

Mediterranean diets have been especially interesting to researchers in relationship to heart disease. Given the total amount of fat in many Mediterranean foods (including olives and nuts), it might seem logical to expect a higher incidence of heart disease in Mediterranean countries than actually occurs. One reason for the lower-than-expected rates of heart disease is olive oil (and olives). Olives are very high in monounsaturated fat, a type of fat that often escapes damage by free radicals and is therefore more heart healthy. Oleic acid accounts for most of the monounsaturated fat in olives, and diets containing significant amounts of this fatty acid have also been shown to help lower LDL cholesterol and homocysteine levels in the body. Both of these changes are considered protective of the heart and circulation.

Olives also contain some unique phytonutrients called polyphenols. Oleuropein is the best studied of these polyphenols. This phenolic substance in olives has been found to help lower blood fats, prevent interruption of blood flow and function as an antioxidant that helps protect the blood vessels.

Mediterranean Climate, Vegetables and Fruits

The climate around the Mediterranean Sea is often referred to as “dry summer subtropical.” This climate is ideal for a wide variety of fresh, locally grown vegetables including an abundance of tomatoes and peppers. Figs and pomegranates are also unique fruits widely available in this region. The Mediterranean climate leaves populations in this part of the world with an especially rich vegetable-and-fruit platform for building a delicious and optimally nourishing food plan.

Fish

All of the Mediterranean countries share an active stretch of coastline along the Mediterranean Sea. For this reason, fish are a staple part of the Mediterranean diet. Bass, blue whiting, striped mullet, skate, shark, shad, sturgeon and tuna are all common to this region. Many of the fish contribute to the much better-than-average intake of omega-3 fatty acids in the Mediterranean diet. The omega-3 fatty acids are not only helpful in prevention of heart disease, but also in support of most organ systems in the body.

Red Wine

Italy, Spain, and France are countries famous world wide for their production of red wine. Regular consumption of red wine would be considered part of most Mediterranean diets, and like olive oil, red wine supplies civilizations along the Mediterranean with ample supplies of several unique phytonutrients. Resveratrol is one of the best-studied polyphenols in red wine. This substance has been shown to improve blood flow to the brain and to help keep heart muscle flexible. Tannin and saponin glycosides are other substances in red wine that are clearly heart-protective due to their total cholesterol-lowering and HDL-cholesterol-increasing effects. The saponins in red wine also help prevent unwanted clumping together of red blood cells.

The Rich and Authentic Taste of Real Food

Devotion to taste is one final topic that’s impossible to avoid when describing the Mediterranean diet. Culture traditions in this region of the world prize the deliciousness of food in a way that is almost legendary. One of the reasons that fast food, processed food and hydrogenated oils play a smaller role in this region than in the United States is because of these cultures’ reverence of the taste of fresh food. To inhabitants of the Mediterranean, there is just nothing like the spectacular taste of fresh, regionally grown foods seasoned and prepared with the utmost of care. Everything else falls short. The simplicity of good taste is a key factor in the healthiness of the Mediterranean diet. It’s also one reason why there is so much overlap between this way of eating and the “Healthiest Way of Eating” I recommend based on the World’s Healthiest Foods.

Fresh vegetables, fruits, extra virgin olive oil, nuts, seeds, fish…all staples of the Mediterranean diet and the World’s Healthiest Foods. So enjoy the “Healthiest Way of Eating” with the World’s Healthiest Foods and you’ll gain benefits like those who enjoy the Mediterranean diet.

olive oil, extra virgin

Image

highlights

Image

Image

Olive trees are well suited to the region along the Mediterranean Sea where they have been cultivated since the time this area of the world was settled. Some of the olive groves in Spain are older than 1,000 years as olive trees have a very long life. So, it is no surprise that Olive Oil has long been associated with the cooking and flavors of Mediterranean food. Olive Oil comes in a wide range of colors from yellow to smoky green, each having its own unique taste. Along with its wonderful flavor, Olive Oil has been found to have many nutritional benefits and is a great addition to both cold salads and hot entrées. There are hundreds of delicious ways to include it in your “Healthiest Way of Eating.”

why olive oil should be part of your healthiest way of eating

A high-fat diet and a low rate of heart disease (in fact, the lowest of all countries studied) was the fascinating anomaly that researchers found in Crete, an island in Greece. It turns out that the major contributor of fat to the Cretan diet is Olive Oil. Research is finding that Olive Oil, with its concentration of monounsaturated fats (such as oleic acid), vitamin E and powerful antioxidant phenolic phytonutrients, can play a major role in a heart-healthy diet. The vitamin E contained in Olive Oil serves as a natural preservative, preventing the Olive Oil from going rancid. Of the different varieties of Olive Oil, Extra Virgin Olive Oil is the least refined and retains the most nutrients, including antioxidants such as oleuropein and hydroxytyrosol, from the olives from which it is pressed. (For more on the Health Benefits of Olive Oil and a complete analysis of its content of over 60 nutrients, see page 332.)

varieties of olive oil

Olives were brought to America by the Spanish and Portuguese explorers during the 15th and 16th centuries and were introduced into California by the Franciscan missionaries in the late 18th century. Olive Oil is made from the crushing and then subsequent pressing of olives. The fact that olives are rich in oil is reflected in the botanical name of the olive tree—Olea europaea—as oleas means “oil” in Latin.

EXTRA VIRGIN OLIVE OIL

“Extra virgin” is the most superior and pure form of Olive Oil and the only type that I recommend. It has the most delicate, yet complex, flavor. It also has the most abundant nutrient profile, featuring concentrated levels of polyphenolic antioxidant compounds. Extra Virgin Olive Oil is made using only mechanical or physical pressing methods. Only 1% of the oil extracted from olives can be called Extra Virgin Olive Oil. The olives are not exposed to heat, solvents or other treatments that may alter their oil’s composition. Among virgin Olive Oils, extra virgin is the one that is closest to the natural state of the olive since it is made from the first pressing of the olives. It is the finest type of Olive Oil, featuring premiere quality and having the lowest level of acidity (under 1%) of all Olive Oils. As the most unrefined of all Olive Oils, it also has the lowest smoke point. (See page 52 for more on the smoke point of Extra Virgin Olive Oil.) I prefer to purchase Extra Virgin Olive Oil that is made from organically grown olives, whenever possible.

OTHER VARIETIES OF OLIVE OIL

Many varieties of Olive Oil can be found at the market. I have included this information to provide you a comparison between the different types of Olive Oil, so you can better understand why Extra Virgin Olive Oil is the best choice and the one I recommend:

Virgin Olive Oil: Virgin Olive Oil is also derived from the first pressing of the olives but contains an acidity level that can be more than double that of Extra Virgin Olive Oil. Therefore, it has a much less delicate and complex flavor. Additionally, Virgin Olive Oil has been found to have less antioxidant phytonutrients than Extra Virgin Olive Oil.

Pure Olive Oil: Pure Olive oil is a refined oil. Unlike Extra Virgin and Virgin Olive Oils, which are only pressed by mechanical means, refined oil is created by using charcoal and/or chemicals to filter the oil. Refined oils are usually produced from poorer quality olives. Refined oils have a higher smoke point, approximately 438°F (225°C).

Light Olive Oil: When it comes to Olive Oil, don’t be fooled by the term “light.” Its caloric and fat content is the same as other oils. “Light” refers to its light taste and light color; it is devoid of the peppery flavor and green color of the best Extra Virgin Olive Oils and of far inferior quality. The term is one that manufacturers have developed for marketing appeal and not one that is officially used to define Olive Oil.

the peak season available year-round.

3 steps for the best tasting and most nutritious extra virgin olive oil

Enjoying the best tasting Extra Virgin Olive Oil with the most nutrients is simple if you just follow my 3 easy steps:

1. The Best Way to Select

2. The Best Way to Store

3. The Best Way to Prepare

THE MORE FLAVOR IN OLIVE OIL, THE GREATER ITS HEALTH BENEFITS

The flavor of Olive Oil does more than just enhance the taste of your food. Extra Virgin Olive Oils differ in both color and flavor. Yellow-colored oils are rich in betacarotene and have a fruity flavor. Green-colored oils are rich in health-promoting cholorophyll and polyphenolic compounds that provide antioxidant protection as well as a peppery bite to the oil. The more intense the flavor, the more health benefits they contain. I recommend selecting Extra Virgin Olive Oil because not only does additional refining of Olive Oil reduce its flavor, but it also reduces the amount of its health-promoting compounds. People of the Mediterranean region love the peppery taste and the green color of Extra Virgin Olive Oil.

1. the best way to select extra virgin olive oil

Since Extra Virgin Olive Oil is very delicate and can become rancid from exposure to light and heat, there are some important purchasing criteria to ensure buying a better quality product. I look for Extra Virgin Olive Oils that are sold in darkly tinted bottles since the packaging will help protect the oil from oxidation caused by exposure to light. I never buy Extra Virgin Olive Oil in clear or lightly tinted bottles because the oil will become rancid so much more quickly. In addition, I make sure the oil is displayed in a cool area, away from any direct or indirect contact with heat. Additionally, I never buy more than I am going to use within a 90 day period once the bottle is opened because I want to enjoy the freshest oil possible.

What you should know about the labeling of Extra Virgin Olive Oil

Unfortunately, the United States Department of Agriculture (USDA) does not have labeling laws for Olive Oil that define what “extra virgin” means; rather, they make a differentiation for Olive Oil manufacturers using terms like “fancy” or “choice.” Since there is not full agreement and worldwide adoption of Olive Oil definitions, this means that you may buy two bottles of Extra Virgin Olive Oil, and they could have been processed differently.

In order to feel confident that you are getting the highest quality product, I recommend purchasing organic Extra Virgin Olive Oil from companies that subscribe to the International Olive Oil Council’s definition of “extra virgin,” which will be indicated on the label. These are standards that have been adopted by most other countries for Extra Virgin Olive Oil. According to this definition, an Extra Virgin Olive Oil only undergoes cold, mechanical processing (“cold pressing”) and is not made using methods that involve the use of solvents or re-esterification. Extra Virgin Olive Oil can only contain up to 0.8% free oleic acid, while Virgin Olive Oil can contain up to 2.0%. (The difference in free oleic acid relates to its overall acidity—Extra Virgin having less—rather than its monounsaturated fat content.) It is important to find companies that follow these standards since U.S. importers of European oils not subscribing to these definitions can label hexane-extracted oil as Extra Virgin (and hexane is certainly not a compound to which I would want the Olive Oil I consume to be exposed).

2. the best way to store extra virgin olive oil

Proper storage techniques for Extra Virgin Olive Oil are very important not only to preserve the delicate taste of the oil but also to ensure that it does not spoil and become rancid, which will have a negative effect on its nutritional profile. While it may be convenient to keep Extra Virgin Olive Oil in a container near the stove, the exposure to extra heat will increase its rate of spoilage. It is best to store Olive Oil in a darkly tinted glass container in a dark cool cupboard until opening. After that, it can be stored in the refrigerator to further preserve its freshness. It will typically remain fresh for 1 year from the time it is bottled, so it is best to follow the expiration date on the bottle.

3. the best way to prepare extra virgin olive oil

Olive Oil needs little, if anything, in the way of preparation. It can be used straight from the bottle. Some people refrigerate their Olive Oil, which is a personal preference. If Olive Oil is refrigerated, it should be allowed to come to room temperature before being used as the cold temperatures of the refrigerator causes it to become thick and cloudy.

Here are questions that I received from readers of the whfoods.org website about Olive Oil:

Q Can Olive Oil lower high cholesterol? If so, why?

A Olive oil is suggested to not only reduce cholesterol levels but to protect LDL cholesterol from oxidizing; LDL oxidation is one of the first steps in the development of atherosclerosis. While many studies have found the cholesterol-lowering benefit to occur when Olive Oil replaced saturated fats in the diet, more recent studies suggest that its benefits may not be limited to this and that just adding Olive Oil to the diet may instill a benefit. Researchers believe that the benefits of Olive Oil on cholesterol and heart health come from an interplay of many of its nutrients including oleic acid (its monounsaturated fat), vitamin E and polyphenolic antioxidant phytonutrients such as hydroxytyrosol and oleuropein. For example, all help to reduce the potential of LDL cholesterol from becoming oxidized.

Q I use a great deal of Extra Virgin Olive Oil. I know it is good for me but is there such a thing as too much?

A Yes, there is such a thing as too much, even of something as healthy as Extra Virgin Olive Oil. Extra Virgin Olive Oil, like virtually all plant oils, contains about 250 calories per ounce and 28 grams of fat. If a person wanted his or her diet to contain about 20% fat and that person ate about 1,800 calories per day, he or she would need to consume no more than 40 grams of fat for the entire day. That level would allow for about 1.5 ounces of Olive Oil (three tablespoons) but no more fat in the entire day. In addition, those three tablespoons of Olive Oil would be providing about 375 out of 1,800 calories, or about 21% of all calories. So, think about that amount as the upper limit for a diet of that caloric and percentage fat pattern.

STEP-BY-STEP RECIPES

The Healthiest Ways of Using Extra Virgin Olive Oil

Mediterranean Dressing

Time Saver: This dressing can be made ahead and used on many of the vegetable recipes in this book.

1 cup Extra Virgin Olive Oil

1/3 cup fresh lemon juice

4–5 cloves garlic

Sea salt and pepper to taste

1. Press garlic and let sit for 5 minutes (Why?, see page 261.)

2. Whisk together the lemon juice, garlic, sea salt and pepper.

3. Slowly pour the Extra Virgin Olive Oil into the mixture while whisking constantly. The more slowly you pour and the faster you whisk, the thicker and creamier the dressing will be.

This dressing will store in the refrigerator for up to 10 days. It will solidify, so you will need to bring it back to room temperature before using.

Image

Kidney Bean Salad with Mediterranean Dressing

To add additional flavor and nutrition to the dressing, you can add any of the following: minced basil or cilantro, minced onion, curry powder, honey, finely diced avocado or red bell pepper (if using avocado or bell pepper, use dressing immediately).

Alternative: Dressing ingredients can be added directly to vegetables or salads without whisking.

YIELDS ABOUT 1image CUPS

Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Extra Virgin Olive Oil, and I will share them with others through our website at www.whfoods.org.

10 QUICK SERVING IDEAS for EXTRA VIRGIN OLIVE OIL and MEDITERRANEAN DRESSING:

1. Most Popular: Better than Butter Olive Oil Dip. Instead of putting the butter dish out on the table, place Extra Virgin Olive Oil on a butter dish to use on your bread or rolls. For extra flavor, try adding a little balsamic vinegar, salt and pepper, or any of your favorite fresh herbs and spices, such as rosemary, oregano or basil.

2. Drizzle Extra Virgin Olive Oil over healthy sautéed vegetables before serving.

3. Drizzle Olive Oil on your favorite egg dish after cooking.

4. Top salmon with Extra Virgin Olive Oil, minced garlic and minced fresh ginger.

5. Garlic Bean Dip: Purée 5 TBS Extra Virgin Olive Oil, 3 medium cloves garlic and 2 cups of navy beans together in a food processor. Add sea salt and pepper to taste and serve as a dip or sandwich spread.

6. Kidney Bean Salad with Mediterranean Dressing: Combine 1 ear of raw corn kernels, 1/4 cup minced red onion, one 14 oz can kidney beans, rinsed and drained, 1 chopped medium tomato and 2 TBS minced fresh parsley or cilantro. Dress salad with 1/2 cup Mediterranean Dressing (pictured above).

7. Healthy Tuna Salad: Combine 1/4 cup Mediterranean Dressing recipe (above) with rinsed capers and minced parsley. Add cooked tuna chunks and coat with dressing. Serve on a bed of fresh greens.

8. Italian Tomato Salad: Combine 2 sliced ripe tomatoes, 2 sliced scallions, 1/4 cup chopped basil, 1 clove pressed garlic, 3 TBS Extra Virgin Olive Oil, and sea salt and pepper to taste. Best when refrigerated 1/2 hour before eating.

9. Bruschetta: See page 263.

10. Herbed Potatoes with Olive Oil: Toss “Healthy Steamed” Potatoes (page 297) with fresh parsley, basil and oregano. Mix with 5 TBS Extra Virgin Olive Oil, 1 tsp lemon juice, 1/2 tsp sea salt and 1/4 tsp pepper.

health benefits of extra virgin olive oil

Promotes Optimal Health

In many parts of the world, a high fat intake is associated with the development of chronic degenerative diseases. But in the Mediterranean region where Olive Oil is the main fat used, rates of chronic disease are lower than in cultures where the main fat sources are animal fats, hydrogenated fats, soy oil and corn oil. In the Mediterranean region, people who use Olive Oil regularly, especially in place of other fats, have been found to have much lower rates of heart disease, atherosclerosis, diabetes, colon cancer and asthma.

Image

Image

Promotes Heart Health

Studies on Olive Oil and atherosclerosis reveal that particles of LDL cholesterol that contain the monounsaturated fats found in Olive Oil are less likely to become oxidized. Additionally, Extra Virgin Olive Oil contains polyphenolic phytonutrients—such as oleuropein and hydroxytyrosol—that further protect LDL from becoming oxidized. Since only oxidized cholesterol sticks to artery walls, preventing the oxidation of cholesterol is a good way to help prevent atherosclerosis.

Promotes Balanced Blood Sugar

Studies in diabetic patients have shown that healthy meals that contained some Olive Oil had better effects on blood sugar than even healthy meals that were low in fat. When Olive Oil is used to enhance a low-saturated fat, high-carbohydrate diabetic diet, the diet still has beneficial effects on blood sugar control. In addition to this, a good diabetic diet with some Olive Oil added helps to keep triglyceride levels low. Triglyceride levels tend to be high in diabetic patients, which is a problem since high levels of these fatcarrying molecules also contribute to the development of heart disease.

Anti-Inflammatory Benefits

Regular use of Olive Oil has been associated with lower rates of asthma and rheumatoid arthritis. Researchers have proposed several mechanisms for Olive Oil’s anti-inflammatory benefits, including that oleic acid may inhibit the production of inflammatory compounds and that oleuropein’s and hydroxytyrosol’s antioxidant activity may reduce the expression of inflammation.

Promotes Healthy Weight Control

A preliminary study focused on overweight men suggests that substituting Olive Oil, a monounsaturated fat, for saturated fat in your diet, without changing anything else about your diet or increasing your physical activity, can translate into a small but significant loss of both body weight and fat mass. Additional support for Olive Oil’s fat-burning effects comes from a recent animal study that suggests that the monounsaturated fats found in Olive Oil cause an increase in the breakdown of fats in fat cells.

Q&A CAN YOU HELP ME DIFFERENTIATE BETWEEN DIFFERENT TYPES OF FATS?

Fats are probably the most complex of the macromolecules in foods because there are so many different types. Unfortunately, fats have been given a bad reputation, in part because fat is the way we store excess calories, and in part because saturated fats, trans-fatty acids and cholesterol have been associated with health conditions like cardiovascular disease and obesity. The facts are, however, that not only are all fats not bad, some fats have been shown to be health promoting, and some fats are absolutely essential for your health. So, when you think about fats, the quality of the fat, and therefore the quality of the food from which you are getting the fat, really matters.

One extremely important role that fats play is their inclusion in all the membranes in your cells. Your cell membranes contain all different kinds of fats; however, they are needed in different amounts. Your cells primarily need polyunsaturated fats along with some monounsaturated fat to keep your membranes, and therefore your cells, flexible and moveable. When levels of saturated fat are too high, cell membranes become inflexible and don’t function well, so they can’t protect the internal parts of the cell, such as its DNA, as well.

Saturated Fats and the Controversy of the “Bad” Fats

Excessive consumption of saturated fats can negatively affect your health since the fat you eat gets directly into your cell membranes. Minimizing the consumption of saturated fats is a good idea, but minimizing the consumption of all fats is not. Consider that your brain is approximately 70% fat. In addition, diets low in all types of fats have been associated with increased risk of hormone abnormalities, cardiovascular disease and decreased brain and immune function. So, the real question is not how to indiscriminately avoid all fats, but which fats, in which amounts, are good for you?

Monounsaturated Fats

Monounsaturated fats caught the attention of research scientists after they first noticed that people who eat a traditional Mediterranean diet have a lower risk of developing cardiovascular disease, certain types of cancer and rheumatoid arthritis. Traditional Mediterranean diets contain high amounts of olive oil, which is high in oleic acid, a monounsaturated fatty acid. Other monounsaturated fats include myristoleic and palmitoleic acids. In addition to olive oil, other food sources for monounsaturated fatty acids include avocados, almonds, cashews and canola oil. Research continues to support the theory that diets high in monounsaturated fats are health promoting.

Polyunsaturated Fats

The polyunsaturated fats (PUFAs) are molecules that contain many unsaturated bonds, a characteristic that distinguishes them chemically from the other fats. In practical terms, this chemical structure is the reason these fats are liquid even when cold. Many different polyunsaturated fats exist, but the ones getting the most attention from research scientists are the essential fats, linoleic acid (LA) and alpha-linolenic acid (ALA), as well as the long-chain omega-3 fatty acids.

Your body can make all the different fats it needs from two starting molecules, the two essential fats: LA (an omega-6 fatty acid) and ALA (an omega-3 fatty acid). Because these are essential fats, meaning your body can’t make them, you must get them from your diet. All other PUFAs can be made from these fats.

LA is plentiful in the diet of most Americans. This fat is found at high levels in oils from grains, nuts and legumes; it is often provided in your diet by sunflower, safflower, sesame, corn, soy and peanut oils. Few people are deficient in omega-6 fatty acids not only because of the high intake of vegetable oils but also because the Western diet contains a lot of meat, which is a concentrated source of the omega-6 arachidonic acid.

Long-chain omega-3 fats such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are produced in your body from the essential omega-3 fat, ALA; they have generated much interest since studies continue to show that diets low in omega-3 fats are associated with many health conditions. ALA is found in high quantities in walnuts, flaxseeds and their oil, and some leafy vegetables. EPA and DHA can be obtained directly from the diet as well. Excellent sources for EPA and DHA are fish and algae.

For good health, it is vital to consider the ratio of omega-6 to omega-3 fats in your diet. The proper balance of omega-3 to omega-6 is extremely important not only for healthy cell membranes, but also because omega-6 fats are the precursors for proinflammatory molecules—the molecules that promote and maintain inflammatory reactions. In order to achieve a more beneficial ratio, it is important to decrease the amount of omega-6 fatty acids in your diet, while increasing the amount of omega-3 fatty acids like EPA, DHA, and ALA.

Q&A WHAT IS CHLOROPHYLL AND IN WHAT FOODS IS IT FOUND?

Although it’s not very well-known in the world of nutrition, chlorophyll couldn’t be more important in the world of biology and plants. All green plants contain at least one type of chlorophyll (chlorophyll a). Plants that evolved at a later point in history (“higher plants”) also contain a second type of chlorophyll (chlorophyll b). There are also forms of chlorophyll called chlorophyll c1, c2 and c3, as well as a chlorophyll d, but these forms are much less widely distributed in the plant world. Chlorophyll is the single most critical substance in plants that allows them to absorb light from the sun and convert that light into usable energy. (In biochemistry, it’s called the primary photo-receptor pigment.)

In many vegetables, there is slightly more chlorophyll a than chlorophyll b, and this slight edge in favor of chlorophyll a tends to decrease as the plant ages. However, research studies have yet to clarify what the exact health significance is of this ratio of chlorophyll a to chlorophyll b.

The Color of Chlorophyll

It’s usually easy to tell when a food has significant amounts of chlorophyll because chlorophyll provides the green color that is found in grasses, leaves and many of the vegetables that we eat. These plants and foods would not be green without their chlorophyll, since chlorophyll pigments reflect sunlight at the exact appropriate wavelengths for our eyes to detect them as green. The chlorophyll a molecule actually reflects light in a blue-green range (about 685 nanometer wavelengths), while chlorophyll b reflects light in a more yellow-green color (about 735 nanometer wavelengths). The overall effect, however, is for us to see varying shades of a color we would simply call “green.”

Foods That Contain Chlorophyll

While all green plants contain chlorophyll a, and most vegetables that we eat contain both chlorophyll a and chlorophyll b, some vegetables contain particularly high amounts of total chlorophyll. Best studied of all the vegetables is spinach which contains about 300–600 mcg per ounce.

To understand how high in chlorophyll this amount turns out to be, compare the chlorophyll content of spinach to another of the World’s Healthiest Foods—olives. Chlorophyll is one of the primary pigments in olives, but olives contain only 30–300 micrograms per ounce (about 1/1000th as much as spinach). Some olive oil producers deliberately allow olive tree leaves to be placed in the olive presses to increase the chlorophyll and “grassiness” of the olive oil.

All of the green vegetables in the World’s Healthiest Foods—asparagus, bell peppers, broccoli, Brussels sprouts, green cabbage, celery, collard greens, green beans, green peas, kale, green olives, parsley, romaine lettuce, sea vegetables, spinach and Swiss chard among others—are concentrated sources of chlorophyll.

Chlorophyll and Health

Research on the health benefits of chlorophyll has focused on the area of cancer (including treatment and prevention). This research got underway when damage to genes (or more precisely, to the genes’ DNA) by carcinogenic substances called aflatoxins (or more precisely aflatoxin B1, or AFB1), was found to be prevented by chlorophyllin, a derivative of chlorophyll in which the magnesium in its center is removed—usually by placing it in an acid bath in a science lab—and replaced with copper. Research on the prevention and treatment of various types of cancer in relationship to chlorophyll is still in the early stages and is being investigated.

Effect of Cooking on Chlorophyll

The jury is definitely still out on the impact of cooking on chlorophyll. On one end of the spectrum, it’s totally clear that dramatic loss of chlorophyll occurs after prolonged cooking. In studies on broccoli, for example, about two-thirds of the chlorophyll was removed after 20 minutes of boiling. Researchers have also determined that there are steadily increasing losses of both chlorophyll a and chlorophyll bwhen the boiling time for broccoli is increased from 5 to 20 minutes. However, at cooking times less than 5 minutes, the research is not as clear, and some studies suggest that brief steaming of vegetables like spinach actually increases the amount of chlorophyll that can be absorbed into our body.

Whenever a vegetable is cooked long enough to cause a change in color from bright green to olive-gray, we know that some of the chlorophyll a and chlorophyll b has changed to pheophytins a and b. This color change is one of the reasons I have established the relatively short cooking times for green vegetables in the “Healthiest Way of Cooking” techniques! These cooking methods are designed to preserve the unique concentrations of chlorophyll found in these vegetables.



If you find an error or have any questions, please email us at admin@doctorlib.org. Thank you!