Eggs provide top-quality protein, plus vitamins D and E, choline for brain and eye health, carotenes (a key antioxidant), and potassium, which supports good blood pressure, cardiovascular health, bone strength, and muscle strength. They also contain cholesterol, which is essen-tial togood health but detrimental in overabundance. Unless your body is cholesterol sensitive or insulin resistant, daily eggs are now considered to be a great addition to a healthy diet. Look for organic eggs, preferably from pasture-raised chickens for the highest levels of omega-3s and vitamins A and D.
BEANS & LENTILS
A main source of protein in manycultures, fiber-rich beans and len-tils promote a healthy gut and sta-ble blood sugar levels. Each kind of
legume has its own personality and combination of antioxidants. Black beans are rich in an antioxidant called kaempferol, thought to help prevent cancer. Lentils are loaded with folate, a B vitamin that helps reduce the risk of birth defects and breaks down homocystine, associated at high levels with depression. Look for locally grown beans, dried or fresh in season. Canned beans are nutritionally as good as dried and a perfect time-saver.
MUSHROOMS
In a class of their own, these ediblefungi offer good-quality protein useful in meatless meals. Mushrooms are rich in selenium, a mineral that reduces inflammation and boosts the immune system. Shiitakes are particularly ben-eficial. All mushrooms, cultivated and wild, add savory umami flavor and a “meaty” feel to dishes.
SOY FOODS
Soybeans are the vegetarian proteinchampion, providing complete, cho-lesterol-free protein in a wide variety of forms. Isoflavones, a plant form of estrogen in soy, help protect against osteoporosis and can help relieve the discomforts of menopause. Recipes in this book use traditional soy foods enjoyed for centuries in Asia: tofu, eda-mame, miso, and tamari.
14Good Food for Good Health
FIELDS OF GRAIN
Whole grains are important for provid-ing complex carbohydrates, fiber, and even protein, making them especially valuable for meatless meals. They are generally high in iron, magnesium, manganese, phosphorus, selenium, and B vitamins. Whole grains are so called because they still have all the parts nature gave them: the bran, or nutritious outer layer; the germ, or nutrient-rich embryo of the seed; and the endosperm, the germ’s energy-rich food supply. Simply switching to eat-ing whole grains in place of refined reduces the risk of diabetes, heart disease, stroke, and various cancers. Whole grains provide a welcome feel-ing of fullness. Their complex carbs enter the bloodstream more slowly than refined carbs, reducing blood sugar spikes. Fiber helps slow this absorption, too. Buying organic grains assures they are not grown using toxic chemicals. Recipes that make use of whole grains are noted in this book with a WGicon, and more details on
barley, bulgur, farro, oats, polenta, and
quinoa can be found on pages 188–191.
HERBS & SPICES
The recipes in this book aim to getyou cooking liberally with herbs and spices whenever possible. Whether you grow them at home or buy them at the store, fresh herbs are worth the effort for the freshness and flavor they bring to healthy cook-ing. And, you probably guessedit: herbs get their fragrance, fla-vor, and proven health benefits from phytochemicals and volatile essential oils. Their health-promoting characteristics in clinical tests encour-age the liberal use of both fresh and dried herbs.
As for spices, it’s a kind of miracle that the warm, room-filling fragrance and vibrant color of spices also come from antioxidant pigments and volatile oils with superpower health benefits. To enjoy and benefit fromthem most, buy ground spices in the smallest amount you can, as they lose flavor,fragrance, and nutrition quickly, even within months. Con-sider using a spice grinder to make your own freshlyground spices and bring out their flavor. Turn to pages 188–191 for details on the healthy side of specific herbs and spices.
FERMENTED FOODS
Fermentation breaks down the sugars and carbohydrates in cabbage in kimchi or soybeans in miso, making them eas-ier to digest. This process also makes kimchi taste bold and tangy, and miso savory and umami-rich.The live bac-teria in fermented foods join with the good microorganisms in your gut to strengthen your digestive and immune systems. These bacteria are heat-sen-sitive, so you benefit most when they are not cooked or when they are added towards theend in cooking and heated below boiling point. Yogurt and sauer-kraut are other naturally fermented foods rich in beneficial live bacteria.
NUTS & SEEDS
The mono- and polyunsaturated fats in nuts and seeds make eating them good for your heart and brain health by helping to reduce the inflamma-tion associated with heart disease and stroke. Nuts are also a source of plant stanols that help reduce “bad” LDL cholesterol. They contain a useful amount of protein and fiber that helps you feel satisfied. Long-term studies have found that people who snack
on a few nuts every day tend to live longer. Nut and seed oils provide some of the same benefits as the whole nut. For details on nut and seed powerhouses like almonds, chia seeds, flax seeds, hemp seeds, pump-kin seeds, sesame seeds, and walnuts, turn to pages 188–191.
HEALTHY OILS
The cooking fats used in this book,mainly olive oil and avocado oil, are high in anti-inflammatory fatty acids and low in saturated fat. Both consist mainly of heart-healthy oleic acid, a monounsaturated omega-9 fatty acid. Avocado oil is less well known than olive oil, but it’s great for high-heat cooking and has been found to have beneficial effects on cholesterol levels. Extra-virgin olive oil is full of phenolic antioxidants and adds deli-cious flavor to uncooked and cooked dishes. For high-heat cooking, both olive oil and avocado oil are resistant to breaking down and oxidizing, compared to a poly-unsaturated fat like canola or soybean oil. More details on avocado oil, coconut oil, olive oil, and grapeseed oil can be found on pages 188–191.
other healthy ingredients
15
star
