July 08, 2008

Good Food That Is Good For You

Found in The New York Times:
The 11 Best Foods You Aren’t Eating per Dr. Jony Bowden, nutritionist and author of “The 150 Healthiest Foods on Earth".

"1. Beets: Think of beets as red spinach, Dr. Bowden said, because they are a rich source of folate as well as natural red pigments that may be cancer fighters.
How to eat: Fresh, raw and grated to make a salad. Heating decreases the antioxidant power.
2. Cabbage: Loaded with nutrients like sulforaphane, a chemical said to boost cancer-fighting enzymes.
How to eat: Asian-style slaw or as a crunchy topping on burgers and sandwiches.
3. Swiss chard: A leafy green vegetable packed with carotenoids that protect aging eyes.
How to eat it: Chop and saute in olive oil.
4. Cinnamon: May help control blood sugar and cholesterol.
How to eat it: Sprinkle on coffee or oatmeal.
5. Pomegranate juice: Appears to lower blood pressure and loaded with antioxidants.
How to eat: Just drink it.
6. Dried plums: Okay, so they are really prunes, but packed with cancer-fighting antioxidants.
How to eat: Wrapped in prosciutto and baked.
7. Pumpkin seeds: The most nutritious part of the pumpkin and packed with magnesium; high levels of the mineral are associated with lower risk for early death.
How to eat: Roasted as a snack, or sprinkled on salad.
8. Sardines: Dr. Bowden calls them “health food in a can.'’ They are high in omega-3’s, contain virtually no mercury and are loaded with calcium. They also contain iron, magnesium, phosphorus, potassium, zinc, copper and manganese as well as a full complement of B vitamins.
How to eat: Choose sardines packed in olive or sardine oil. Eat plain, mixed with salad, on toast, or mashed with dijon mustard and onions as a spread.
9. Turmeric: The “superstar of spices,'’ it has anti-inflammatory and anti-cancer properties.
How to eat: Mix with scrambled eggs or in any vegetable dish.
10. Frozen blueberries: Even though freezing can degrade some of the nutrients in fruits and vegetables, frozen blueberries are available year-round and don’t spoil; associated with better memory in animal studies.
How to eat: Blended with yogurt or chocolate soy milk and sprinkled with crushed almonds.
11. Canned pumpkin: A low-calorie vegetable that is high in fiber and immune-stimulating vitamin A; fills you up on very few calories. How to eat: Mix with a little butter, cinnamon and nutmeg."

I personally like every item on this list. Fresh beets are sweet and delicious either roasted or steamed. But in a pinch, canned beets are terrific on salad or as a side dish.
There are so many varieties of cabbage, and I like them all, some in soups and some as side dish with soy sauce.
Swiss chard chopped and added to cooked cubed potatoes with onions is a one skillet meal.
Cinnamon is added to our homemade bread as well as a sprinkle in our coffee periodically. And of course a sprinkle on top of French toast is so....French!
Pomegranate juice has a flavor all its own, so sweet and natural, and you have to love the juice just for the fact it saves you from having to squeeze your own juice!
Prunes aren't just for elderly people anymore. They can be added to meat dishes with rice and onions and taste great as well as cut up on cold cereal.
Pumpkin seeds are a real treat all by themselves, tastier than sunflower seeds, and an amazing addition to salad or soup.
One of my favorite snacks happens to be smoked sardines with cheese and crackers.
Turmeric can be added to any dish, meat or vegetable to enhance flavor and add a little different taste.
Blueberries as a side dish are not only eye appealing, they are so healthy and taste incredible.
Canned pumpkin is something I have only used to make pumpkin bread, but I am going to eat it just like the article describes, maybe put some in a smoothie too.

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