The 33 Greatest Foods for Healthy Living
(Page 4 of 6)
February/March 2005
By David Feder
Root vegetables are easy to prepare for maximum flavor and health benefit, and combining two or more puts color as well as flavor and health on the menu. Steam a half pound each of peeled or scrubbed carrots and parsnips. Separate the carrots and parsnips and mash each with 2 teaspoons roasted peanut oil and a teaspoon of molasses. Then swirl the two together in a large serving bowl.
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Whole grains, beans, nuts and squash. Grains, beans, tree nuts and squash are excellent sources of complex carbohydrates, plus they are replete with protein, minerals and vitamins (especially the B vitamins). Nuts also are high in the good monounsaturated fats that support heart health along with satiety, and walnuts are one of the best plant sources of heart-healthy omega-3 fatty acids you can eat. All nuts have incredible value as a food when it comes to nutrient density.
On the grain side, toasted wheat berries are making amber waves for their versatility, functioning as a nutty-crunchy snack food, a sprinkle-on for salads instead of croutons and a stir-in for soups. Boiled, they add a flavor reminiscent of hazelnuts to slow-cooked hot cereals and pilafs. Another great grain given too little attention in our culture is barley. As grains go, barley has more fiber, protein and iron per gram than almost any other.
On the bean side, fava and garbanzo beans (chickpeas) have enjoyed increased popularity as the Mediterranean influence at our tables has grown. They are extremely good sources for fiber, iron and protein. Steam either or both kinds of beans with potatoes, and mash them with olive oil, sea salt and freshly ground pepper for an energy-rich meal.
The soybean has probably been written about more than any other food in recent memory. An unbeatable protein source and also vitamin-packed, soy is extremely versatile. The edamame craze that traveled to our shores from Japan a few years ago is the tofu-icing on the cake. Steamed edamame — green soy beans — are so fun to just pop in your mouth as a snack (or serve as a side dish) that they make this well-promoted legume fun again.
Acorn, butternut and other winter squashes are exceptional sources of complex carbohydrates and fiber. All squashes are also extremely versatile. You can grill or sauté them in olive oil. Try baking them with various types of stuffing.
Meat, poultry and fish. Your diet should include 50 to 65 grams (that’s only about 2 ounces) of protein every day, which you can get from red meat, poultry, fish, eggs, beans and nuts. (Most of us eat more protein than we need.) Chicken, turkey and fish are better protein sources than red meat because they contain less cholesterol and saturated fat. And pasture-raised poultry and eggs are even more nutritious (and often taste better, too). Meat and eggs from birds raised with access to pasture have higher amounts of vitamin E, vitamin A, folic acid, carotenoids and a better ratio of essential omega-3 fatty acids. Also, animals raised on pasture usually don’t require the routine antibiotics used in confinement systems — yet another reason that grass-fed poultry is a top healthy choice.
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