sweet potatoes can help your immune system resist viruses, so think of Baked Sweet Pota-toes with Chili-Lime Butter (page 141) when you feel a cold coming on.
ALLIUMSinclude onions, green onions, garlic, leeks, and shallots and all contain sulfur-based compounds that help control blood pressure and improve blood cholesterol levels. Yel-low onions add the antioxidant querce-tin, and red onions add anthocyanins for vision and neurological health. So many dishes use one or more alliums, cooked or raw, that including them in everyday cooking is easy. They even star in Roasted Tomato & Onion Soup (page 36).
VEGETABLE FRUITS
We call the ingredients that follow “vegetables” because of the ways we use them. But botanically speaking, all of them are fruits.
AVOCADOSare one of the most nutri-ent-dense vegetables. Their mostly monounsaturated fat and beta-sitos-terol, a phytonutrient, help balance blood cholesterol levels. Avocados show their culinary versatility in Choc-olate Avocado Mousse with Coconut Cream (page 166).
BELL PEPPERS provide good amounts of vitamins A and C. Ripe yellow, red, and orange ones contain the most, while unripe green peppers have the least. Each type of pepper gets its color from different combinations of antioxidant carotenoids. Bell pep-pers are part of the capsicum family that also includes chiles, but contain no capsaicin, the compound that gives chile peppers their heat. Smoky Black Bean Soup (page 42) showcases the flavor roasted bell peppers add to dishes.
TOMATOESare rich in lycopene, a par-ticularly potent form of carotene that helps protect against heart disease and reduces the risk of prostate, lung, and other cancers. Cooking tomatoes makes it easier for our bodies to utilize their lycopene. Heirloom tomatoes, old-fash-ioned varieties that were bred more for
flavor than for ease of shipping and stor-age, show off the unique personalities of each variety of this beloved nightshade family. Ripen tomatoes on the counter; do not refrigerate.
FRUITS
The natural sugar in fruit is a better wayto satisfy your sweet tooth. Fiber in fruit helps you absorb the sugar more slowly, so your blood sugar spikes less. The pig-ments that give fruits their vibrant colors also happen to be potent antioxidants. Along with serving fruits in desserts and for snacks, they can go well in savory dishes like Pan-Seared Scallops with Sautéed Citrus (page 85) and Cider-Braised Pork Tenderloin with Roasted Figs (page 108).
APPLEScome in numerous varieties and are rich in an array of antioxidants, from vitamin C to quercetin, a very useful anti-inflammatory. They also contain pectin, a form of soluble fiber that helps reduce blood cholesterol. Apples are good in savory dishes, particularly with pork and root vegetables, as well as in desserts and for snacking.
BERRIESare all good sources of fiber. Each kind of berry contains its own unique combination of the antioxidants known as anthocyanins, which also give them their red, blue and purple colors, so enjoy them all, from raspberries, strawberries, and cranberries to blue-berries and blackberries. When local berries are out of season, using frozen ones is a good choice. Go organic when-ever you can.
KIWIFRUITcontain even more vitamin C than oranges, plenty of potassium, and a useful amount of fiber. Eating them helps reduce inflammation, regulate blood pressure and blood sugar levels, and lutein, another antioxidant, helps lower the risk of cataracts. Kiwis get sweeter and soften when allowed to sit out at room temperature.
MANGOflesh gets its rich orange colorfrom a variety of antioxidant pigments, including anthocyanins and several kinds of carotene. Their fiber helps protect against type 2 diabetes. Yel-low-skinned mangoes are the sweetest varieties. Ripen mangoes on the counter; do not refrigerate. Include them in your Supercharged Kale Smoothie (page 179).
CITRUS FRUITS are rich in antioxidant vitamin C and potassium, which helps keep blood pressure even, plus a huge variety of phytochemicals—an orange contains about 170 different ones. Many overlap, but each kind of citrus has some unique phytochemicals. Cit-rus peel contains aromatic oils with health benefits, so grate the colorful zest over soups and salads and include some in salad dressings.
Good Food for Good Health13
protein power
Everycell in our bodies needs protein. Its amino acids helpbuildand maintain muscle, strengthen bones, repair damaged DNA, andmore. Animal protein, containingall nine essential amino acids, is complete. Vegans can benefitfromfoodswith complementary aminoacidsthat together provide the essential nine. Vegetarians can get complete protein by including some cheese, eggs, or dairy in meals.
Some animal foods eaten for protein—includingsalmonand other oily fish, pastured chicken and chicken eggs, andgrass-fedbeef—also provide fatty acidssuch asomega-3s.Importantinflammation fighters, omega-3s are necessaryin our diet because our bodies cannot makethem. Certain plant seeds, such as chia and flax, supply one type of omega-3s. Nuts are also a good source.
FISH & SEAFOOD
The omega-3 fats in fish and seafood help keep our memories sharp and our moods bright. Their anti-inflammatory benefits also help protect us from stroke and improve “good” HDL blood cholesterol. Oily fish, including salmon, sardines, albacore tuna, and mackerel are richest in omega-3s. Cod, trout, hal-ibut, shrimp, and mussels are other good sources. All fish are a super source of vita-min D, which is needed for strong bonesand a robust immune system; riboflavin (vitamin B-2), which helps cells function; and zinc, a trace mineral essential for a healthy immune system. Eating fish twice a week is often recommended for optimum health.
MEAT & POULTRY
To bring meat and poultry into yourdiet in the healthiest way, look for beef, pork, lamb, chicken, and tur-key that is raised organically and humanely. “Organic” means animals are given feed or grazed on land entirely without chemical pesticides or fertilizer, raised without hormones or antibiotics, and given outdoor access. Meat from lifestock that are grass fed or pastured and poultry that are free-range contains higher amounts of healthy omega-3 fatty acids, so opt for these when possible.
DAIRY
Dairy foods are great sources ofprotein, calcium, and an abundance of other nutrients, vitamins, and minerals. Their many forms and the complex flavors in cheese and other fermented dairy foods easily add variety to meals. Dairy foods with live cultures, like yogurt and kefir, also contribute greatly to our digestive and immune health.
EGGS
