SuPeR ReCiPiEs FoR SuPeR FoOdS

Delicious ways to get the power foods your body needs

There are some powerfully protective and health-promoting nutrients that we know about these days. Can you say lycopene, carotenoids, or vitamin C?

Some are vitamins or minerals, some are phytochemicals, and some are things that aren't even digested (soluble and insoluble fibers). And there are certain foods that -- because they contain impressive amounts of several powerhouse nutrients -- just seem to be "super" foods.

We aren't talking about spending money on megavitamin supplements or exotic plant extracts. If we map the food sources for all these super-nutrients, we find a clearly marked path toward certain fruits and vegetables, along with other plant foods like beans and whole grains.

But frankly, most people probably won't heed these life-enhancing suggestions if it means significantly changing what, where, or how they eat. Many people would rather pop a pill and call it a day. I hear it all the time. People say to me: "Just tell me what to take."

So let's get some inspiration going by proclaiming this Super-Foods Week -- and it's all about pumping particularly protective foods into your daily diet.

These foods are so chock full of protective nutrients and energy-boosting vitamins that eating them is almost like taking a vitamin supplement -- but better. The great part about these super-foods is that they come with a nature-made balance of nutrients, phytochemicals, and fiber. There are probably all sorts of health benefits to these components that we haven't even discovered yet. Just this month, the Journal of Nutrition published a study indicating that a phytochemical found in spinach may help protect against prostate cancer.

I've got my own mental list of what I would pick as the top 10 or 15 super-foods, but I was curious to find out what foods would make the lists of people who work for top nutrition organizations and health newsletters.

Melanie Polk, RD, director of nutrition education for the American Institute for Cancer Research, stresses the importance of eating a large variety of plant foods. But she was able to help me in my quest for the top 10 super-foods.

Calling on what she has read recently about various nutrients and cancer prevention, she gave me this list off the top of her head:

• Broccoli
• Sweet potatoes
• Beans of all types
• Kale (or other leafy greens like spinach)
• Red bell peppers
• Tomatoes, raw or cooked
• Whole wheat (or other whole grains like quinoa or bulgur)
• Oats
• Apples
• Berries

(Polk also noted that kiwi and cantaloupe would make her top 20 list)

The Environmental Nutrition Newsletter, meanwhile, named these 15 foods as "super foods for super health" in its April 2004 issue (listed alphabetically):

• Avocados
• Blueberries
• Brazil nuts
• Broccoli
• Butternut squash
• Edamame
• Flaxseed
• Kale
• Kiwi
• Lentils
• Onions
• Quinoa
• Sardines
• Tomatoes
• Yogurt

Did you see some things on the lists that you like? We'll help you get started today with three super-nutritious recipes, all of which contain several of the super-foods listed above.

Power Minestrone

Journal as: 1 cup hearty stew, chili, starches soup

5 cups low-sodium beef broth (canned or from a packet reconstituted with water)
3 carrots, diced
3 large outer stalks of celery, sliced on a diagonal
1 onion, chopped
3 to 4 cloves garlic, minced, or pressed
1 teaspoon dried basil, crushed
1/2 teaspoon dried oregano, crushed
1/4 teaspoon pepper
15-ounce can red kidney beans, drained and rinsed (or use Great Northern beans)
15-ounce can Italian-style stewed tomatoes (or use regular stewed tomatoes)
2 cups zucchini, halved lengthwise and sliced
1/2 cup whole-wheat or part whole-wheat macaroni (or similar pasta)
4 tablespoons freshly grated Parmesan cheese (optional)

• In a large saucepan, combine broth, carrot, celery, onion, garlic, basil, oregano, and pepper. Bring to a boil; reduce heat. Cover; simmer for 15 minutes.
• Stir in beans, tomatoes, zucchini, and macaroni. Return to boiling; cover and reduce heat to simmer. Cook 10 minutes more or until vegetables are tender.
• Ladle into serving bowls and sprinkle Parmesan cheese over each if desired.

Yield: 5 servings.

Per serving: 228 calories, 13.5 g protein, 38.5 g carbohydrate, 2.5 g fat, 0 g saturated fat, 0 mg cholesterol, 10.5 g fiber, 618 mg sodium (if using less-sodium beef broth). Calories from fat: 9%.

Nutrients: 161% Daily Value for vitamin A, 44% DV for vitamin C, 20% DV for selenium, 48% DV for folic acid.

Roasted Garlic & Chicken in Foil

Journal as: 1 serving lean meat with 1 teaspoon fat + 1 cup vegetables without added fat

Canola or olive oil nonstick cooking spray
2 boneless, skinless chicken breasts
Black pepper to taste
Seasoning salt to taste (optional)
2 teaspoons olive oil
6 garlic cloves, peeled
1/2 onion, sliced thin
1 1/2 medium sized carrots (or 1 large), sliced thin
1 medium potato, peeled and sliced thin (or use a sweet potato)
1 tomato, sliced
1 teaspoon dried chervil or other herb of your choice
2 tablespoons dry white wine, champagne, apple juice, or chicken broth

• Preheat oven to 350 degrees. Put a 2 1/2-foot-long piece of foil in a 9 x 13-inch baking pan. Coat top of foil with nonstick cooking spray.
• Lay chicken breasts in the middle of foil. Sprinkle tops with pepper and seasoning salt to taste, if desired. Put olive oil in a small cup. Peel garlic cloves and dip in oil. Drop 3 garlic cloves evenly over each chicken breast.
• Lay onion slices over the chicken. Spread carrots, then potato slices, over the top. Top with tomato slices.
• Sprinkle each piece with chervil. Drizzle remaining olive oil over the chicken, then drizzle with wine.
• Fold foil over to wrap chicken and vegetable mixture well. Bake for 1 hour or until done. Cut into center of chicken to make sure chicken is cooked through.
• To serve, make sure every portion has a chicken breast and a sampling of the various vegetables. Drizzle some of the juices over the top.
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To double this recipe, make two foil-wrapped chicken-and-vegetable packages. They will both fit in the 9 by 13-inch baking pan and will still bake for 1 hour.

Yield: 2 servings.

Per serving: 321 calories, 31 g protein, 33 g carbohydrate, 6.5 g fat, 68 mg cholesterol, 4 g fiber, 110 mg sodium (seasoning salt is optional). Calories from fat: 19%.

Nutrients: 196% Daily Value for vitamin A, 57% DV for vitamin C, 23% DV for vitamin E, 53% DV for selenium, 20% DV for folic acid.

Deluxe Spinach Salad

Journal as: 1 1/2 cups vegetables without added fat + 1/4 cup legumes without added fat + 1 ounce low-fat cheese + 1 ounce moderate-fat meat without added fat + 1 teaspoon oil
OR
1 small side salad, mixed

Salad:
2 cups Roma tomatoes, chopped
1 red or yellow bell pepper, seeded and finely chopped
15-oz can red kidney beans, rinsed and drained (1 3/4 cup)
6 green onions, sliced or chopped
6 oz. bottle artichoke hearts in water
2 1/4-oz. can sliced black olives, drained (optional)
1 cup fresh basil leaves, washed and patted dry (tear large leaves in half)
10 cups fresh spinach leaves, washed and patted dry (tear large leaves in half)
3 tablespoons grated Parmesan cheese
5 strips Louis Rich Less Fat Turkey Bacon, cooked over low heat until crisp, then crumbled

Balsamic Dijon Dressing:
1/4 cup balsamic vinegar (or red wine vinegar)
1 tablespoon honey
2 tablespoons low-fat or light mayonnaise
1 1/2 teaspoons Dijon-style mustard
1 tablespoon olive oil
1/2 teaspoons pepper
1 large or 2 small garlic cloves, pressed or minced

• In a bowl, toss tomatoes, bell pepper, beans, onions, artichoke hearts, and olives if desired. Refrigerate until needed.
• In small food processor, blender, or with a whisk in a bowl, mix dressing ingredients and blend until smooth. Refrigerate until needed.
• Right before serving, toss tomato-bean mixture with basil and spinach leaves. Drizzle with dressing (you may want to reserve a small amount of dressing in case someone wants to add more at the table). Sprinkle Parmesan cheese and turkey bits over the top.
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Yield: 5 servings.

Per serving: 229 calories, 12.5 g protein, 31.5 g carbohydrate, 7.5 g fat, 1.9 g saturated fat, 15.5 mg cholesterol, 12 g fiber, 558 mg sodium. Calories from fat: 28%.

Nutrients: 116% Daily Value for vitamin A, 144% DV for folic acid, 134% DV for vitamin C, 38% DV for vitamin E, 39% DV for iron, 45% DV for magnesium, 51% DV for potassium.