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1098765432

ISBN978-1-4723-8478-2

Createdandproducedbymade-to-measure-books

NewphotographybyCliveStreeter

Nutritionalconsultant:JudithWills

NutritionaldataobtainedfromtheUSDAnationalnutrientdatabase.

NotesfortheReader

Thisbookusesstandardkitchenmeasuringspoonsandcups.Allspoonandcupmeasurementsarelevelunlessotherwiseindicated.Unlessotherwisestated,milkisassumedtobewhole,eggsarelarge,individualvegetablesaremedium,andpepperisfreshlygroundblackpepper.Unlessotherwisestated,allrootvegetablesshouldbepeeledpriortousing.

Garnishes,decorations,andservingsuggestionsarealloptionalandnotnecessarilyincludedintherecipeingredientsormethod.Thetimesgivenareonlyanapproximateguide.Preparationtimesdifferaccordingtothetechniquesusedbydifferentpeopleandthecookingtimesmayalsovaryfromthosegiven.Optionalingredients,variations,orservingsuggestionshavenotbeenincludedinthetimecalculations.

Whiletheauthorhasmadeallreasonableeffortstoensurethattheinformationcontainedinthisbookisaccurateanduptodateatthetimeofpublication,anyonereadingthisbookshouldnotethefollowingimportantpoints:

Medicalandpharmaceuticalknowledgeisconstantlychangingandtheauthorandthepublishercannotanddonotguaranteetheaccuracyorappropriatenessofthecontentsofthisbook.

Inanyevent,thisbookisnotintendedtobe,andshouldnotbereliedupon,asasubstitute

forappropriate,tailoredprofessionaladvice.Boththeauthorandthepublisherstronglyrecommendthatahealthcarepractitionerisconsultedbeforemakingmajordietarychanges.

Forthereasonssetoutabove,andtothefullestextentpermittedbylaw,theauthorandpublisher:(i)cannotanddonotacceptanylegaldutyofcareorresponsibilityinrelationtotheaccuracyorappropriatenessofthecontentsofthisbook,evenwhereexpressedas“advice”orusingotherwordstothiseffect;and(ii)disclaimanyliability,loss,damage,orriskthatmaybeclaimedorincurredasaconsequence—directlyorindirectly—oftheuseand/orapplicationofanyofthecontentsofthisbook.

CONTENTSIntroduction

Glossary

1Grainsandflours2Legumes3Nutsandseeds4Fruits5Vegetables6Meat,fish,anddairy

Index

INTRODUCTIONCeliacdisease—anautoimmunediseasethatcausesthebodytoproduceantibodiestoreacttogluten—affectsaround1in100peoplethroughouttheworld.Theonlycureistoavoidglutencompletely.Forlife.Glutenisoneoftheproteinsfoundinwheat,barley,andrye,anditisalsoinmanyprocessedfoods,but,thankfully,thereisnoneedtofeeldeprivedwhenyouareonagluten-freediet.Withalittleknow-how,youcanhaveavaried,nutritionallybalanced,andenjoyablediet.

CeliacdiseasedamagesthesmallIntestineandcanresultinunpleasantsymptoms,suchasnausea,bloating/gas,diarrhea,andconstipation,whichcanbedebilitating.Theresultingdamagetotheintestinecausesmalabsorptionofnutrients,leadingtoothersymptoms,suchastiredness,headaches,cankersores,hairloss,anemia,osteoporosis,andweightloss,soitisimportantthatitisproperlydiagnosed.Anyonerecentlydiagnosedwithceliacdiseaseneedsasnutritiousandbeneficialadietaspossible,becausetheymayhavebeenexperiencingpoornutrientabsorptionforsometime.

Somepeoplewhodon’thaveceliacdiseasealsofollowagluten-freediet,andthenumberofthosewhowanttocutglutenfromtheirdietisincreasing.Thesepeoplemayexperiencebloating,gas,indigestion,andirritablebowelsyndrome,forexample,andfeelagluten-freediethelpsminimizethesesymptoms.Oritmaybeapersonalchoice,becausetheymaysimplyfeelmorehealthyonagluten-freediet.

Aswellasbeinginwheat,barley,andrye,glutenisalsofoundinmanyprocessedfoodsthatcontainsmallamountsofthesegrainsandtheirby-products.Somepeoplearealsosensitivetoavenin,aproteinsimilartoglutenfoundinoats.Manyoatsmayalsobecontaminatedwithglutenbecausetheyarepackagedinthesamefactoriesaswheat,barley,orrye,somostceliacsavoidoats,too.Lookforoatslabeledasgluten-freeifyoustillwanttoincludetheminyourdiet.

Foodstoavoidonagluten-freedietThemostobviousfoodsthatmaycontainglutenarethosethatnormallycontainwheat,suchasbreads,crackers,breakfastcereals,pasta,flour,pastry,cakes,andcookies.Manyotherfoodscontainwheat,rye,orbarleyinsmalleramounts;forexample,breadedandbatteredfishandnuggets,beveragessuchasbeer,desserts,confectionery,packagedandcannedsoupsandstocks.Thisisn’tacomprehensivelist.Formoreinformation,contactasupportorganization(suchasCeliac.com)fordetailsoffoodsthatcontainglutenandthosethataregluten-free,aswellastolearnaboutnewgluten-freelabelinginformation.

Foodchoicesonagluten-freedietTherearemanychoicesofgrainsand“pseudograins”thatdonotcontainglutenandmanyofthese,suchasquinoa,teff,amaranth,rice,andbuckwheat,areactuallyricherinhealth-protectingandhealth-promotingnutrients.

Aswellasthesegreatgluten-freegrains,thereisalsoawidechoiceofothernaturallygluten-freefoodstoprovidecarbsinyourdiet.Legumes(beans,lentils,andsplitpeas)arerichinstarchandcomewithhigherlevelsofmanyofthevitaminsandminerals,too.Severalvegetablesarehigh-carb—forexample,sweetpotatoes,parsnips,andbeets—andtheseofferadditionalhealthbenefitsbecausemostarerichinphytochemicals.Researchintotheseplantchemicalsshowsthattheyareimportantinhelpingtopreventourmostprevalentdiseasesandmanyhealthproblemsassociatedwithaging.Othervegetablesandsomefruitsareusefulsourcesofcarbohydrates,sothereisplentyofchoice.

Thereismuchbenefitinchoosingadietthatisbasicallynaturalinsteadofhighlyprocessed.Thenaturalfoodshighlightedinthisbookdon’tcomewithlongingredientsliststhatyouneedtocheckforgluten,andareprobablymorenutritious.However,supermarketsarestockingmoreandmoreingredientsandprocessedfoodsthataregluten-freeitems.Gluten-freepastas,breads,crackers,andcerealscanaddvarietyandconveniencetoyourdiet.

GetplentyofvitaminsandmineralsThereareseveralkeynutrientsthatpeoplefollowingagluten-freedietoftenlack:VitaminsA,B1,B2,niacin,folate,B12,D,E,andKandthemineralscalcium,iron,magnesium,phosphorous,andzinc.

Bychoosingawiderangeoffoodsfromthisbooktoeatregularly,youwillalmostcertainlygetyourrecommendeddailyallowancesofvitaminsandminerals,aswellasalltheothernutrientsandcompoundsweneedforhealth.Forexample,amixofgluten-freegrainsandlegumeswillprovidecarbs,protein,folate,andmagnesiuminabundance;fruitandvegetablesarepackedwithphytochemicals,potassium,andvitaminCandleafygreensarerichinvitaminK.Nutsandseedsarerichinunsaturatedfatsandzinc,whilemeatprovideshigh-qualityprotein,iron,phosphorous,andtheBvitamins.FromeggswegetvitaminsA,D,andE;fromfishandshellfishseleniumandomega-3fats;andfromyogurtandcheese,calcium.And,ofcourse,allthesefoodscontainmanyothernutrients,too.

UsingthisbookWithinthesepagesyouwillfinddetailedadviceaboutwhichfoodstochoosetoboostyourintakeofanyparticularnutrient.Whenafoodisaparticularlygoodsourceofthatnutrient,we’vehighlighteditandyou’llalsofindalistofthemajornutrientsthateachfoodcontains.

Wehavepaidparticularattentiontofoodsthathelppromotedigestivehealth.Some,suchascannellinibeans,bananas,andpears,areparticularlysuitableforasensitivedigestivetractandcanhelpreducebloating,improvethedigestivetractfloraandhelpwithconditionssuchasIrritablebowelsyndrome.Manyfoodsherealsoofferprotectionagainstcolonandbowelcancers.We’vecomeupwith100greatgluten-freerecipesandideashereforhowtouseourtop100foods,butweareallindividuals,alldifferent,andthereisnoonedietthatisthe“perfect”diet.Aslongasyougetagoodvarietyandrangeoffoods,simplychoosethefoodsyouenjoy.

HealthyeatingtipsHereareafewhealthyeatingtipsthatwillhelpyougetthebestoutofyourgluten-freediet.

•Trytoeatatleastfiveportionsadayofvegetablesandfruit.(Starchyrootvegetables,suchaspotatoes,don’tcount.)Trytohaveatleastoneportionadayofaleafygreenvegetableandoneofmixedsalad.

•Aimtohaveatleastasmanyvegetableportionsadayasyoudofruit(don’thaveallyourfivejustasfruit).

•Chooseaselectionofdifferent-coloredfruitsandvegetablestomakesureyougetawideselectionofplantchemicals.

•Trytoeataroundthreeservingsofacarb-richfood(suchasrice,corn,sweetpotatoes,gluten-freebread)eachday.

•Havearoundthreeservingsadayofahigh-proteinfood(suchasleanmeat,fish,shellfish,hardcheese,tofu,lentils,nuts,legumes,yogurt).

•Choosefoodsrichinhealthyfats(suchasoliveoil,nuts,salmon,pumpkinseeds)everyday.

•Fordigestivehealth—andmorepleasurewheneating-trytoeatregularly,chewfoodthoroughly,andrelaxwhileyoueat.Littleandoftenmayalsobeagoodmantra.

GLOSSARYALAAlpha-linolenicacid,oneoftheessentialfattyacidsweneedinsmall,regularamounts,becauseitcan’tbeproducedinthebody,isoneoftheomega-3groupofpolyunsaturatedfats.ALAcanbeconvertedintoDHAandEPA(seeopposite)byourbodies.

AminoacidsThe22“buildingblocks”ofprotein,whicharecontainedinmanyfoodsinvaryingcombinationsandamounts.Eightoftheseareessential(nineinkids)becausetheycan’tbemadefromotherfoodstuffsinthediet.

Anti-inflammatoryHavingtheabilitytoreduceinflammationinthebody.Manyimmunesystemdisorders,includingceliacdisease,resultinabnormalinflammation.Rheumatoidarthritisisaninflammatorydisease,butheartdisease,asthma,andotherconditionsmayallhaveinflammationasafactor.

AntioxidantsSubstances,suchassomevitaminsandmineralsandmanyphytochemicals,thatprotectthebodyagainsttheeffectsoffreeradicals,toxins,andpollutantsbyhelpingtopreventoxidizationinfoodsandinthebody.Oxidizationisbelievedtodamagebodycellsandislinkedwithdiseaseandaging.

BloodlipidsTypesoffatsthatcanbefoundinthebloodstream,sometimesbindingwithproteinstomake,forexample,LDLandHDL(seeopposite).Highlevelsintheblood—oranimbalanceinthetypes—canbeariskfactorforcardiovascularandotherdiseases.

CholesterolAfattysubstanceinmanyfoods,suchasmeat,fish,anddairyproduce,andalsomanufacturedintheliver,cholesterolisessentialtothebodybutmayalsobeanimportantriskfactorincardiovasculardisease.(AlsoseeHDLandLDL.)

CompleteproteinAfoodthatcontainstheeightessentialaminoacidsinidealamounts.Essentialaminoacidsarevitaltohelpmaintainandbuildmuscle,forcellmaintenanceandrepair,andformanyotherbodyfunctions.

DHAandEPADocosahexaenoicacidandeicosapentaenoicacidareboth

“longchain”omega-3fattyacidsfoundinonlythefattytissuesinfish.Theyappeartohelpreducetheriskofcardiovasculardiseaseandhighbloodpressure.

FattyacidsThecomponentsofthetypesoffatinourfood;thereare25fattyacidtypes,mostofwhichcanbemadeinthebody.Two,theessentialfattyacidslinoleicacid(oneoftheomega-6group)andalpha-linolenicacid(oneoftheomega-3group),cannotandmustbeprovidedthroughdiet.

FlavonoidsAgroupofseveralthousandantioxidantcompoundsfoundinfruits,vegetables,andotherplantfoods.

FreeradicalsHighlyreactive,unstableatomsormoleculesinthebodythatareanormalby-productofmetabolismbutwhichmay,inexcess,beatriggerfactorfordiseaseandaging.

GlycemicindexAsystemofrankingcarbohydratefoodsaccordingtotheireffectonbloodsugarlevels.Arankof100isthehighest—glucose(thepureformofsugar)is100andreachesthebloodstreamquickly.Peoplewithinsulinresistanceandtype-2diabetesareadvisedtofollowalowGlycemicIndex(lowGI)diet.

HDLHigh-densitylipoproteins(amixtureoffattycholesterolandproteins)travelthroughtheblood,helpingtoremoveharmfulLDLcholesterolandkeeparteriesclear,reducingtheriskofcardiovasculardisease.

HomocysteineAnaminoacidproducedbythebody.Highlevelscandamagethearteryliningsandmakeithardforbloodtoclotproperly,increasingtheriskofheartdiseaseandstrokes.

InsolublefiberConsistingmainlyofcellulose,thistypeofdietaryfiberisfoundinmanyplantfoods—grainsandvegetablesareparticularlygoodsources.Ithelpstokeepthedigestivesystemworkingproperlywithregularbowelmovements.

InsulinAhormoneproducedinthepancreasthatcontrolstheamountofglucoseinthebloodandhelpsthebodyuseitforenergy.Peoplewithtype-2diabetes(themostcommontype)maynotproduceenoughinsulinormaybe

resistanttothehormone.

LDLLow-densitylipoproteinsaremicroscopicparticlesofproteinthattransportcholesterolintheblood.Highlevelsarelinkedwiththeformationofplaques,narrowingofthearteries,andcoronaryarterydisease.

PhytochemicalsChemicalsandcompoundsfoundinfoodsthatcanhavemanypositiveeffectsonhealthanddiseaseprevention.Vegetables,fruits,grains,andlegumesareourmajorsources.

PolyphenolsAgroupofantioxidantplantchemicalsfoundinmanyplantfoods,withaproveneffectinreducingtheriskofsomecancersandheartdisease.

PrebioticsIndigestiblecarbohydrates,foundincertainfoods,suchasonionsandasparagus,thathelppromotethegrowthof“friendly”bacteriainthedigestivetract.

ProbioticsTheseare“friendly”bacteria,suchasand,foundincertainfoods,suchasyogurtwithliveculturesandmiso,thathelpboosttheimmunesystemandhaveotherhealthbenefits.

PseudograinsStarchycarbohydratefoodsthatareusuallyclassifiedwithinthegraingroupoffoodsbutarenottruegrains—theymaybeafruit(suchasbuckwheat)oraseed(suchasquinoa).

SolublefiberAtypeofdietaryfiberthat,withwater,turnstogelduringdigestionandhelpsslowdowntherateatwhichittravelsthroughthedigestivetract.Itmayhelpeasedigestivedisordersandlowercholesterol.Somegrains,nuts,seeds,andsomefruitsareparticularlygoodsources.

TransfatsMosttransfatshavebeenhardenedfromoilsintosolidfatsinaprocesscalledhydrogenation,andtheyhavebeenmuchusedinmassfoodproduction.TheyraiseLDLandlowerHDLcholesterol.Somefoods,suchaslambandregulardairyproducts,containsmallamountsoftransfatsnaturally.

1GrainsandfloursAgluten-freedietdoesn’tmeanthatyouneedtobedeprivedofhealthyandversatilegrains.AlthoughsomeofthemostcommonlyusedgrainsintheUnitedStatesdocontaingluten,thereisagoodrangeofgrainsandpseudograinsthatcanreplacethemperfectly.Mostarenutritionallysuperioraswell—manyarerichinhigh-qualityprotein,aswellascarbohydrate,andcontainanexcellentrangeofmineralsandhealth-protectingplantchemicals.

CHighincarbohydrate

FGoodsourceoffiber

VRichinvitaminsandminerals

DParticularlygoodfordigestivehealth

PHighinprotein

NNutrientboostforgluten-freediet

01AMARANTHThesetinyseedsarehighinproteinandcarbohydrateandrichinawiderangeofvitaminsandminerals.

Alongwithquinoa,amaranthseedsareoneofthefewplantfoodstocontainalltheessentialaminoacidsinagoodbalance,makingthemavaluablesourceofhigh-qualityproteinandausefulgrainsubstituteforgluten-freeeating.TheirgenerousB-vitaminandmineralcontentincreasestheirnutritionalvalue.Theyarehighinoxygen-transportingiron—a1/3-cup/21/4-ounceportionwillgiveyouone-thirdofyourRDA—andcontainhalfyourRDAofmagnesium,whichboostsheartandbonehealth.Studieshaveshownamaranthhasapowerfulcholesterol-loweringeffectandthecholineintheseedsisknowntoremoveharmfulhomocysteine(associatedwithheartdisease)fromtheblood.

Agoodsourceofhigh-qualityprotein.Highcarbohydratecontentidealforthegluten-freediet.RichinseveraloftheBvitamins,includingcholine.Lowerscholesterol.

Practicaltips:

Cookseedsin21/2timestheirweightofwaterforupto30minutes,oruntilthewaterisabsorbed.Sprinklethecookedgrainsintosaladsandonvegetables,stirintosoup,orserveasasidedish.Theyalsomakeadeliciousporridgeandcanevenbepoppedlikecorn.Addamaranthflour,whichhasanutlikeflavor,toagluten-freemixedflourforbreads,pancakes,andmuffins.

DIDYOUKNOW?

TheleavesoftheamaranthplantareeatenasavegetableinMexicoandCentralandSouthAmericancountries,whereitisnative.

Chileandamaranthcornbread

MAKES1LOAFCVN

2–3freshredchiles,ortotaste

3/4cupamaranthflour

3/4cupgluten-freewhiteflourmix

3/4cupcoarsecornmeal

1tablespoongluten-freebakingpowder

1teaspoongluten-freebakingsoda

11/2teaspoonssalt

1/4cupsugar

1cupshreddedcheddarcheese

3eggs

1cupbuttermilk

5tablespoonsbutter,meltedandcooledslightly,plusextraforgreasing

1/3cupfreshorfrozencornkernels,thawediffrozen

Method

1. Preheattheovento400°F.Preheatthebroiler.Greasea9x5x3-inchloafpan.

2. Placethechilesunderthepreheatedbroilerandcook,turningoccasionally,for5–7minutes,untilblackenedallover.Removetheskinsandseedsandfinelychoptheflesh.

3. Sifttogethertheamaranthflour,whiteflourmix,cornmeal,bakingpowder,bakingsoda,andsaltintoalargebowl.Stirinthesugarandcheese.

4. Whisktheeggswiththebuttermilkandmeltedbutteruntilwellblended.5. Makeawellinthecenteroftheflourmixtureandpourintheegg

mixture.Combinewithafork,graduallydrawinginthedryingredientsfromtheside.

6. Stirinthechilesandcornandspoonthebatterintothepreparedpan,levelingthesurface.Bakeinthepreheatedovenfor40–45minutes,untilatoothpickinsertedintothecentercomesoutclean.

7. Letcoolinthepanforabout10minutes,thenturnoutontoawirerackandletcoolcompletely.

02BUCKWHEATOneofthemostnutrient-richgrainsavailable,buckwheathasbeenlinkedwithmanyhealthbenefits.Thenutty,richtastelendsitselftomanyuses.

Buckwheatisn’tatruecereal,butitcanbeusedinasimilarwaytowheat.RegularconsumptioncanlowertotalcholesterolandLDLcholesterol,anditcanimprovebloodflowtotheheart.Thismaybeduetoitshighcontentoftheblood-pressureloweringmineralpotassiumanditsmassivemagnesiumcontent(manygluten-freedietsarelowinmagnesium).Becauseofitsrelativelyhighfiber,andhigh-qualityproteincontent,it’salsoagreatgrainfordiabetics,loweringbothinsulinresponseandbloodsugars.

Richinmanyheartandcirculation-friendlyvitamins,minerals,andplantcompounds.Regularconsumptionlowersriskofdiabetesandinsulinresistance.Containsahighlevelofzinc,foracarbohydrate,whichisimportantforahealthyimmunesystem.AgoodsourceofvitaminB2andniacin,bothofwhichcanbeinshortsupplyonagluten-freediet.

Practicaltips:

Cookbuckwheatlikericetoaccompanycasseroles;addtosoupsandstews;orcoolanduseinsaladstoboosttheproteincontent.Buckwheatflourmakesgreatpancakesforbreakfastandisthetraditionalflourusedinblinisandsobanoodles.Theflourisalsogoodincakeandbreadflours,whilebuckwheatflakesmakeatastyadditiontoahomemademuesliorgranola.

DIDYOUKNOW?

Buckwheatisthefruitseedofaplantthatisrelatedtorhubarbandsorrel;itwaswidelycultivatedinChinamorethan1,000yearsago.

Goldenpilaf

SERVES4CFVN

2cupsgluten-freevegetableorchickenstock

11/4cupstoastedbuckwheat

3tablespoonsoliveoil

1onion,thinlysliced

2garliccloves,thinlysliced

3/4-inchpiecefreshginger,thinlysliced

1/2teaspoongroundturmeric

1/2teaspoongroundcinnamon

1/4cuporangejuice

1/2cupgoldenraisins

2carrots,coarselygrated

1/3cuppinenuts,toasted

saltandpepper,totaste

freshcilantro,togarnish

Method

1. Bringthestocktoaboilinalargesaucepanandaddthebuckwheat.Simmerfor5–6minutes,untilmostoftheliquidisabsorbed,thenadd1tablespoonoftheoil,cover,andletcookoverlowheatfor10minutes,untiltender.

2. Heattheremainingoilinalargeskilletandsautétheonionovermediumheatfor5–6minutes,stirringoccasionally,untilsoftandgoldenbrown.

3. Addthegarlicandgingerandstirfor1minute,thenstirintheturmeric,cinnamon,orangejuice,andgoldenraisinsandcookfor1minute.Addthecarrots,cookedbuckwheat,andpinenuts,stirringuntilevenlyheated.Seasonwithsaltandpepper.

4. Pilethepilafontoawarmservingplateandgarnishwithcilantro.

03CORNOneofthemostpopularstarchyfoodsacrosstheWesternworld,brightyellowandnaturallysweet,cornisanidealandadaptablecerealforanygluten-freediet.

Cornnotonlytastesgood,italsocontainsawidevarietyofantioxidantchemicals,includingthecarotenesluteinandzeaxanthin(vitalforgoodvision)andothercarotenesthatourbodiesconverttovitaminA,whichisdeficientinmanypeoplefollowingagluten-freediet.Anotherantioxidantincorniscoumarinforcancerprevention,ahealthyvascularsystem,andlowerbloodpressure.Cornisagoodsourceofcholine,amemberoftheB-vitamingroup(whichhelpstoregulatefatmetabolism,supportstheliver,brainfunction,andnervoussystem,andisananti-inflammatory)andalsoofvitaminB5pantothenicacid,whichhelpsreleaseenergyfromsugars,starches,andfats.

Richincarotenes,includingluteinandzeaxanthin,foreyehealth.Containscoumarinforcancerpreventionandvascularhealth.Highinpotassiumandantioxidantstocontrolbloodpressure.FreshcornisausefulsourceofvitaminC.

Practicaltips:

EatfreshorfrozencornkernelsorcobsforthehighestlevelsoftheBandCvitamins.GritsisaSoutherndishmadewithcornmeal(driedandgroundcorn)boiledintoacreamyporridge—idealasasidedishformeat,chicken,orothermaindishes.TheItalian-stylepolentaissimilar,andaquick-cookingversionisavailableinlargersupermarkets.Usecoarsecornmealtocoatfishorchickenbeforebakingorfrying,ortomakecornbreadorcornfritters.Cornstarch,whichisgenerallyusedasathickenerforsaucesorasabulkingagent,haslittlenutritionalvalue.

DIDYOUKNOW?

Anothernameforcorn—astaplefoodinSouthAmericaandAfrica—ismaize.Bothcorn

andmaizerefertothegrassclassifiedasZeamays.

Vegetabletartwithacornmealcrust

SERVES4CN

oliveoil,forgreasingandbrushing

31/2cupsboilingwater

11/2cupsquick-cookpolentaorcornmeal

1tablespoonchoppedfreshoregano,plusextratogarnish

1smallyellowbellpepper,seededandthinlysliced

1smallredonion,thinlysliced

1smallzucchini,thinlysliced

2tomatoes,sliced

4ouncesmozzarellacheese,diced

8blackripeolives,pittedandhalved

saltandpepper,totaste

Method

1. Preheattheovento400°F.Greasealargebakingsheet.Pourthewaterintoalargesaucepan,addapinchofsalt,andbringtoaboiloverhighheat.Addthepolentainasteadystream,stirringcontinuouslyuntilsmooth.Reducetheheatandstirconstantlyfor4–5minutes,oruntilthepolentaisthickandsmooth.Alternatively,preparethecornmealaccordingtothepackagedirections.

2. Removefromtheheatandstirintheoregano.Seasontotastewithpepper.Spoonthecornmealontothepreparedbakingsheetandspreadoutina12-inchcircle,raisingtheedgesslightly.

3. Arrangethebellpepper,onion,zucchini,andtomatoesoverthecrustandaddthemozzarella.Topthetartwiththeolivesandbrushlightlywitholiveoil.

4. Bakeinthepreheatedovenfor15–20minutes,oruntilbubblingandgoldenbrown.Garnishwithoreganoandserveimmediately.

04MILLETTinymilletgrainsareversatileandpackanutritionalpunch.Theycontainseveralnutrientsthatcanbeinshortsupplyonagluten-freediet.

Milletisparticularlyhighinphosphorous—oneofthenutrientshighlightedasbeinginpotentialshortsupplyonagluten-freediet.Itplaysanimportantroleinboneandnervoussystemmaintenance,energyconversionfromfood,andinfatmetabolism.A1/3-cup/21/4-ounceportionofmilletwillgiveyouaroundone-fifthofyourdailyneeds.MilletisalsoaverygoodsourceofmagnesiumandBvitamins,whichcanbelowinagluten-freediet.Magnesiumisessentialforhearthealth,whilevitaminB5helpsyourmetabolismandfolatehelpsproperbrainfunction.

Containsagoodrangeofnutrientsknowntobelowintheaveragegluten-freediet.Richinphosphorousforbonehealthandfatmetabolism.Agoodsourceoffiberandiron.Containspotassiumforbloodpressurecontrolandmusclefunction.

Practicaltips:

Cookmilletasyouwouldrice—inboilingwater—untiltender.Useithotasanaccompanimenttomeats,poultry,andfishoruseitcoldinsalads.Creamedmillet,simmeredinamixtureofmilkandwateruntiltenderandcreamy,isgoodwithanydishinwhichyou’dusecornmeal(seeCorn).Addshreddedcheese/choppedherbsforextraflavor.Addmilletflourtoyourbakedgoods,includingbreadandmuffins,ormakeintoaflatbread.

DIDYOUKNOW?

MilletwasfirsteatenmanythousandsofyearsagoinNorthAfrica,whereitisstillastaplegraintoday.

Salmonpackageswithmilletandspinach

SERVES4VPN

3/4cupmillet,rinsed

4salmonfillets,eachabout6ouncesand11/4inchesthick

6-inchpieceofleek,cutintomatchsticks

1carrot,cutintomatchsticks

1celerystalk,cutintomatchsticks

1tablespoonsnippedfreshchives

6tablespoonsbutter

7cupsbabyspinach

saltandpepper,totaste

Method

1. Preheattheovento425°Fandplaceabakingpaninside.Cutoutfour

13-inchsquaresofparchmentpaper.2. Bringasaucepanofwatertoaboil.Addthemilletand1/2teaspoonof

salt.Bringbacktoaboil,thenreducetheheatandsimmerbrisklyfor10minutes.Drainandsetaside.

3. Placeasalmonfilletinthecenterofeachparchmentpapersquare.Arrangetheleek,carrot,andceleryontopandsprinklewiththechives.Seasonwithsaltandpepperanddotwithhalfthebutter.Rolluptheedgesofthepapersecurely,allowingroominthepackageforsteamtocirculate.

4. Placethepackagesinthepreheatedbakingpanandbakeinthepreheatedovenfor12minutes.

5. Meanwhile,heattheremainingbutterinaskilletovermedium–highheat.Stirinthecookedmilletandthespinachandheatuntilthespinachhasjustwilted.Seasonwithsaltandpepper.

6. Dividethemilletandspinachamongfourplatesandtransferthecontentsofoneofthepackagesontopofeach.Serveimmediately.

05QUINOAThislittlepseudograinfromSouthAmericaisaperfectfoodtoincludeonagluten-freediet,becauseithasasuperbnutritionalprofileandagreatflavor.

Quinoaisoneofthefew“completeprotein”plantfoods,meaningitcontainsallnineessentialaminoacids.It’saparticularlygoodplantsourceoflysine,whichhelpsusabsorbcalciumandmakehormones.Calciumisespeciallyconcentratedinquinoa—itcontainsmorethantwicetheamountfoundinwheat.Theseedsarerichinantioxidantcompounds,includingimmune-boostingquercetinandanti-inflammatorykaempferol.Unlikeothergrainfoods,quinoaisagoodsourceofhealthyfats.One-quarterisoleicacid(aheart-healthyfat)anditalsocontainsalpha-linolenicacid(ALA),theomega-3fatthatcanhelpreducehighcholesterolandbloodpressure.Quinoaisalsooneoftheeasiestgrainstodigest,makingitparticularlyusefulforanyonewithdigestiveproblems.

Acompletesourceofprotein.Ausefulsourceofcalcium,antioxidants,andhealthyfats.Agoodsourceofpotassium,iron,magnesium,andzinc.AgoodsourceoftheB-vitamingroup,especiallyfolateandB1.

Practicaltips:

Boilquinoaseedsinwateruntiltender.Foranuttierflavor,dryroastordry-fryfor5minutesbeforeboiling.Combinecooked,chilledquinoawithchoppedvegetables,salads,beans,andherbsorspicesforahealthymeal.Useinsteadofwheatintabbouleh.Youcanbuyquinoanoodlesandflourasahealthysubstituteforwheatgrainsinyourbakedgoods.Quinoaiseasytosproutorpuff(followthedirectionsgivenonpackaging)orbuyalreadyprepared.

DIDYOUKNOW?

Quinoaisnotacerealgrain(agrass)atall,buttheseedofamemberofthebeetfamily.

Alongwithamaranthandbuckwheat,itissometimestermeda“pseudocereal”—aproductthatlookslikeandcanreplaceatruecerealinthediet.

Fruitypuffedquinoa

SERVES1CFVDN

1/2cuppuffedquinoa

1/2cupapplejuice

1smallbanana,thinlysliced

1/2crisp,red-skinnedapple,slicedintothinsegments

2teaspoonspumpkinseeds

honey,fordrizzling

Greekyogurt,toserve(optional)

Method

1. Putthepuffedquinoaintoaservingbowl.Stirintheapplejuice,makingsurethepuffsaresubmerged.Letstandforafewminutes.

2. Arrangethebananaslicesandapplesegmentsontopofthequinoa.3. Sprinklewiththepumpkinseedsanddrizzlewithalittlehoney.Serve

immediatelywithyogurt,ifusing.

06TEFFOneofthegrainshighestinprotein,teffisalsorichinmineralsandcontainsatypeofstarchyfiberthatisgoodforyourdigestivehealth.

Teffrankswithquinoaandamaranthinitshighproteincontent,althoughitisn’tregardedasacompleteprotein.Itishighinbone-buildingcalciumandinirontohelpbeatfatigueandforhealthyblood.Perhapsmostinterestingisthefiberfoundinteff.Around30percentofteff’sfiberisresistantstarch,arelativelyrecentlyresearchedtypeoffiberthatishelpfulfordiabetics,peoplewithinsulinresistance,andforanyonetryingtoloseweight,becauseithelpscontrolinsulinandbloodsugarlevelsandkeepshungeratbayforlonger.Teffisalsotheidealgrainforcolonhealth—resistantstarchproducesasubstancecalledbutyrateinthecolon,whichisassociatedwithareducedriskofcolondiseases,includingcancer.

Oneofthegrainshighestinprotein.Richincalciumandiron.Highinresistantstarchtohelpmaintainbloodsugarlevelsandahealthycolon.Highlevelsofpotassiumtohelpregulatebloodpressure.

Practicaltips:

Traditionally,teffisgroundintoflourandusedtomakeaspongyflatbreadcalledinjera.Tryitasasingleflourormixwithothergluten-freefloursforpancakes,cookies,andwraps.Ivory-colorteffhasthemildestflavor;darkervarietieshaveastrongertaste.Simmerthegrainsinwater,asyouwouldrice,andaddtosoupsandstews.

DIDYOUKNOW?

TinyteffseedshavelongbeengrowninEthiopiaandcangrowincoldandwetareaswhereothergrainsdon’tthrive.Thefamedlong-distancerunnersofEthiopiaeatteffforitsabilitytoprovidelong-termenergy.

Chocolateandgingercookies

MAKES12CN

2/3cupwhole-grainteffflour

2tablespoonsgluten-freeall-purposeflour

2teaspoonsunsweetenedglutenfreecocoapowder

1teaspoongroundginger

1/2teaspoongluten-freebakingpowder

1/3cupfirmlypackedlightbrownsugar

4tablespoonsbutter,atroomtemperature

1extra-largeegg,beaten

1ouncegluten-freesemisweetchocolate,chopped

2piecesofpreservedgingerinsyrup,drainedandchopped

2teaspoonsgingersyrup

Method

1. Preheattheovento350°Fandlineabakingsheetwithparchmentpaper.Puttheflours,cocoapowder,ginger,andbakingpowderintoamixing

bowlandcombinethoroughlywithafork.2. Inanotherbowl,beattogetherthesugarandbutterwithawoodenspoon

untilpaleandcreamy—ifthebutterissoftitisquickandeasytodothis.Addtheegg,littlebylittle,andbeatuntilcombined.Addaspoonfuloftheflourmixtureifitlookslikeitiscurdling.

3. Addtheremainingflourmixtureandcombinewiththewoodenspoon.Stirinthechocolate,gingerpieces,andgingersyrup.Useatablespoontodrop12spoonfulsofthedoughontothepreparedbakingsheet,leavingplentyofspacebetweeneachbecausethecookieswillspread.Placethesheetinthepreheatedovenandbakefor12minutes.

4. Removefromtheovenanduseaspatulatotransfertoawireracktocoolcompletely.

07SORGHUMSorghum,agrainthathasbeencultivatedforthousandsofyears,isarichsourceofseveralhealth-promotingplantchemicals.

Itisonlyinrecentyearsthatthehealthbenefitsofsorghumhavebeenresearched,anditseemsthisgrainhasbigpotentialtoprotectusfrommanydiseases.Itisrichinphytochemicals,includingtannins,phenolicacids,anthocyanins,phytosterols,andpolicosanols.Policosanolsarethoughttobeaseffectiveasstatinsinloweringcholesterol,whileacompoundinsorghumcalled3-DXAappearstostopthespreadofcoloncancercells.Sorghumalsocontainsantioxidantphenolslinkedwithareductioninthecomplicationsbothofinsulinresistanceanddiabetes,whilethegrain’stanninsaresaidtoreducecalorieabsorption.Andbecausesorghumisalow-GIfooditmaybeusefulforanyonewatchingtheirweight.

Richinplantchemicalslinkedwithavarietyofhealthbenefits.Highinacompoundeffectiveatreducingcholesterol.Maybehelpfultothosewatchingtheirweight.

Practicaltips:

Usesorghuminvariousdishesinsteadofrice,andcookitinasimilarway.Tryitinatabboulehwithfreshherbs.Youcanalsopopsorghumgrainsasyouwouldcornforahealthysnack—trythemsprinkledwithpaprika.Sorghumflour(thewhole-grainversioncontainsmostnutrients)hasamildflavorandisexcellentaddedtoanygluten-free,mixed-grainflourforbaking,becauseitcanhelpimprovethetexture.

DIDYOUKNOW?

Sorghumisthefifthmostimportantcerealintheworld,firstharvestedabout8,000yearsagoinEgyptandarrivingintheUnitedStatesinthenineteenthcentury.

Seven-grainbread

MAKES1LOAFCFVDN

butter,forgreasing

1/2cupamaranthflour

3/4cupbrownriceflour

2/3cupsorghumflour

1/2cupcornstarch

1/2cuptapioca(cassava)flour

4teaspoonsgroundchiaseeds

1cupgroundflaxseed

2teaspoonsxanthangum

2teaspoonsactivedryyeast

1teaspoonsalt

3eggs

1tablespoonvegetableoil

2tablespoonssugar

1cuplukewarmwater

1tablespoonsunflowerseeds

Method

1. Greasean81/2x41/2x21/2-inchloafpan.2. Combinetogethertheflours,chiaseeds,flaxseed,xanthangum,yeast,

andsaltinabowl.3. Inaseparatebowl,mixtogethertheeggs,oil,sugar,andwateruntilwell

combined.Addthedryingredientstotheeggmixtureandmixtoformasoftdough.

4. Putthedoughintothepreparedpan,sprinklewiththesunflowerseeds,andcoverwithaclean,dampdishtowelfor1houroruntilthedoughrises.Preheattheovento350°F.

5. Baketheloafinthepreheatedovenfor40–45minutes,untilgoldenbrown.Letcoolinthepanfor5minutes,thenturnoutontoawireracktocoolcompletely.

08CHICKPEAFLOURHighinproteinandwithabroadrangeofimportantnutrientsforthegluten-freediet,chickpeaflourshoulddefinitelyhaveaplaceinyourkitchen.

ChickpeaflourhasbeenastaplefoodinIndiaandtheMiddleEastformanyyears,prizedforitshighprotein(doublethatofwheat),carbohydratecontent,anditsmanyminerals.Madefromchickpeas,orgarbanzobeans,ithasasimilarnutritionalprofileandisanidealadditiontoagluten-freediet.Itisoneoftheplantfoodshighestbothinfolateandcholine,twoBvitaminsthatreducelevelsofharmfulhomocysteine(anaminoacidthoughttopromotecardiovasculardiseasebydamagingbloodvesselsandmakingbloodmoreprobabletoclot)intheblood.Itisalsorichinmagnesium,whichcanbelowinagluten-freediet.Deficiencycanhaveanegativeeffectontheheart,bloodpressure,bones,insulinfunction,sleeppatterns,andgeneralhealthsothisflourisextremelybeneficial.

Ahigh-protein,nutritiousalternativetomanymorecommonlyusedflours.Richinfolateandcholine.Greatsourceofmagnesium.Containsmanynutrientsthatmaybelackingonagluten-freediet.

Practicaltips:

Chickpeaflour,withitsslightlynuttyflavor,isusedinIndiatomakepakoras,poppadums,andbhajis.Itisahigh-proteinalternativetowheatinmanyotherrecipes,includingpancakebatters,breads,andsauces,andcanbeusedasaneggsubstituteinmanybakingrecipes(beattogether3tablespoonsofchickpeaflourwith3tablespoonsofwatertoreplaceeachegg).

DIDYOUKNOW?

Chickpeaflour,madefromgroundchickpeas,isalsocalledgarbanzobeanflourandbesan(lookforthisnameinIndiangrocerystores).

Spicedchickpeaflourrolls

MAKES24CFVDPN

vegetableoilorpeanutoil,forgreasing

23/4cupschickpeaflour,sifted

1/2cupplainyogurt

21/2cupswarmwater

2teaspoonssalt

1/4teaspoongroundturmeric

2teaspoonsgratedfreshginger

2garliccloves,crushed

4teaspoonsgreenchilipaste

Topping

1/3cupvegetableoilorpeanutoil

1teaspoonsesameseeds

1teaspoonblackmustardseeds

1/4cupfinelychoppedfreshcilantro

2tablespoonsfreshlygratedcoconut

Method

1. Lightlybrushfourlargebakingsheetswithoilandsetaside.2. Putthechickpeaflour,yogurt,andwaterintoaheavysaucepanwiththe

salt,turmeric,ginger,garlic,andgreenchilipaste.Whiskuntilsmooth,thenputovermediumheatandcontinuetowhiskconstantly,for5–6minutes,untilthebatterstartstothicken,thenreducetheheattolow,cover,andcookfor4–5minutes.Stir,replacethelid,andcookfor2–3minutes,oruntilthickenedandsmooth.

3. Removefromtheheatandladlethebatterontothepreparedbakingsheets,usingaspatulatospreadthebatterasthinlyaspossible.Thebatterwillstarttosetasitcools.Letstandfor5minutes,thensliceitlengthwiseinto2-inch-widestripstomakeabout24rolls.

4. Startingatoneendofeachstrip,usethespatulatogentlyliftandroll(likeasmalljellyroll).Repeatuntilallthestripshavebeenrolled.Transfertoaservingplate.

5. Meanwhile,makethetopping.Heattheoilinaskilletandaddthesesameseedsandmustardseeds.Whentheystarttopop,removefromtheheatanddrizzlethisspicedoiloverthechickpeaflourrolls.Sprinklewiththecilantroandcoconut.Servewarmoratroomtemperature.

09SAGOSTARCHThesmallballs,orpearls,ofsagostarcharenoteworthyfortheirhighcarbohydrate,lowfibercontent,andtheyareeasytodigest.

Traditionally,sagostarchwasconsideredanidealfoodforinfantsandpeoplewhowereill,convalescing,orelderly,becauseitisaparticularlyeasy-to-digestfood—highinpurecarbohydratewithvirtuallynofiber,protein,orfatcontent.Thepearlsarealsoausefulfoodforanyoneexperiencingdigestiveproblemsassociatedwithfoodallergiesandanyonewhowantstoputonweight.Intraditionalherbalmedicine,sagostarchwasrecommendedasatreatmentforheat/acidityinthedigestivesystem—todayinterpretedasindigestion.Thestarchhasasmallamountofironandalittlecalcium.

Highineasilydigestedcarbohydrate.Afoodalmostanyonecaneatwithoutworryingaboutanallergyorintolerantreaction.Smallironandcalciumcontent.Usefulforanyonewhowantstogainweight.

Practicaltips:

Sagostarch,liketapiocapearls,canbeboiledwithwaterormilkandsugartomakeasweet,colddessertorhotpudding.Whentheyarecooked,the“grains”becometranslucent.InIndia,sagostarchisoftenfriedinoilwithonion,spices,herbs,andcoconutandservedasanunsweetenedgrain.Usesagoflourtolightengluten-free,mixedbakingfloursforcookies,cakes,andpancakes.

DIDYOUKNOW?

Sago,originatingfromNewGuinea,isobtainedfromthestemsofthesagopalmtreeandprocessedintoballs.Sagoandtapiocaarenotfromthesameplant,althoughtheylookand

tastesimilar.

Blueberryandlimesagodessert

SERVES4CD

11/4cupscoconutmilk

11/4cupswater

1/2cupsagostarch

1/3cupshreddedcoconut

3tablespoonssugargratedzestandjuiceof1lime

1teaspoonvanillaextract

1/2teaspoongroundcinnamon

1/4teaspoongratednutmeg

20blueberries

1/3cupdicedfreshmango

Method

1. Bringthecoconutmilkandwatertoaboilinasaucepanovermediumheat.Pourinthesago,stirringwithaforktokeepthepearlsseparate.Turndowntheheatandsimmeronlowfor20minutes,stirringfrequentlytopreventthesagofromstickingtothepan.

2. Meanwhile,putthecoconutinanonstickskilletoverhighheat,stirringoccasionally,for1minute,oruntilitturnsgolden.Immediatelyremovefromtheheatandsetaside.

3. Whenthesagohassimmeredfor20minutes,addthesugar,limezest,andhalfthejuice,thevanillaextract,andspices.Stirwellandsimmerforanadditional10minutes,oruntilthesagostarchisvirtuallytransparentandtender.Ifthemixturebecomestoothicktosimmerbeforethesagoiscookedthrough,addalittleboilingwaterandmixinthoroughly.Whenthesagoisready,takethepanofftheheatandstirintheremaininglimejuice.Letcoolfor10minutes.

4. Spoonthesagomixtureintofourstemmedglassesorramekinsandsmooththetopwiththebackofthespoon.Coverandchillfor30minutes–1hour.Decorateeachdessertwithone-quarterofthetoastedcoconut,blueberries,anddicedmango.

10TAPIOCAMild-tastingtapiocaisrichinstarchthatiseasytodigest,anditisanidealsourceofcarbohydrateforanyonewithdigestiveproblems.

Tapiocaisanunusualfood—althoughitspearlyappearancelookssomewhatlikearealgrain,itcomesfromtherootofthecassavaplantandisthenmanufacturedintothesmallwhiteballs.Cassava(ormanioc)rootisextremelyhighinstarchandhasbeencookedasanimportantsourceofcaloriesandenergyforpeopleincertaincountries,suchasSouthAmerica,Africa,andIndia,forcenturies.Beingeasytodigest,itisoftenrecommendedasanidealfoodtoeattogainweightandforpeoplewithdigestiveproblems.Tapiocaisnotrichinvitaminsorminerals,butitdoescontainausefulamountofironandcalciumandmaycontainsmallamountsofpotassium,phosphorous,andmagnesium.

Highstarch,low-fatfood.Easytodigestandlowinfiber.Suitableforweightgaindiets,especiallyfortheelderlyandthoseconvalescing.Containsusefulamountofcalciumandiron.

Practicaltips:

Tapiocapudding(madewithmilk,eggs,sugar,andvanilla)isprobablythemostfamoususeofthepearlsincountrieswithaWesterndiet.Tapiocaflourcanbemixedhalfandhalfwithriceflourtomakeapancakebatterorusedinagluten-freeflourmixwithdenserfloursforflatbreadsandmuffins.Theflourisausefulgluten-freethickenerforsaucesandcasseroles.

DIDYOUKNOW?

Bubble(boba)tea,inventedinTaiwan,isnowapopulardrinkthroughoutAsiaandintheUnitedStates.Themostbasicversionissimplyamilkytea,oftenwithaddedsugarorsyrup,withlargetapiocapearlsinthebottom.

Tapiocaandpotatocakes

MAKES15–20CD

2potatoes,peeledandcoarselychopped

11/3cupsmediumtapiocapearls

1cupcoldwater

2freshredchiles,finelychopped

1teaspooncuminseeds

1teaspoonsalt

1/4cupfinelychoppedfreshcilantro

vegetableoilorpeanutoil,fordeep-frying

Method

1. Putthepotatoesintoasaucepanofboilingwaterandboilfor12–15minutes,oruntiljusttender.Drainthoroughlyandtransfertoamixingbowl.

2. Meanwhile,putthetapiocainabowlandpourthewateroverit.Letsoak

for12–15minutes,untilthewaterhasbeenabsorbedandthetapiocaisswollen.Transfertoastrainertodrainawayexcessliquid.

3. Addthechiles,cuminseeds,salt,andcilantrotothepotatoesandmashuntilfairlysmooth.Stirinthesoakedtapiocaandmixwell.Withwethands,rollthemixtureinto15–20walnut-sizeballs,thenflattentomakepatties.

4. Heatenoughoilfordeep-fryinginalargesaucepanordeepfryerto350–375°F,oruntilacubeofbreadbrownsin30seconds.Workinginbatches,deep-frythetapiocaandpotatocakesfor3–4minutes,oruntilgoldenbrown.Removewithaslottedspoonanddrainonpapertowels.Servewarm.

11BROWNRICENutrient-richbrownriceisausefulgrainforagluten-freedietbecauseitsmildflavorandgoodtexturemakeitsuitableforawiderangeofdishes.

Riceisoneofthemostimportantgrainsforanyoneonagluten-freediet,becauseitshighstarchycarbohydratecontentisavitalsourceofenergy.Whilewhitericecontainsfewnutrients,brownricehasseveralnutritionalbenefits.It’sagoodsourceofdietaryfibertohelpreducecholesterolandcombatheartdiseaseandithasalowerGIthanmanyothergrains.Brownricealsocontainssomeproteinandisagoodsourceoftheessentialaminoacidslysineandtryptophan(vitalforbuildingimportantproteinsinthebody).AnditcontainsvitaminEandarangeoftheBvitamins(bothofwhichcanbeinshortsupplyinthosenoteatingfortifiedwheatbread)andseveralminerals,includingseleniumandmagnesium.

ModeratelylowGIhelpscontrolbloodsugarfluctuations.GoodB-vitamincontenttoconvertfoodintoenergyandkeepthenervoussystemhealthy.Richintheantioxidantmineralselenium,whichhelpsprotectagainstsomecancers.Highinmagnesiumforahealthyheartandbonedensity.

Practicaltips:

Brownriceisaperfectaccompanimenttomaindishesorforrisottosandpuddings,whilericenoodlesareidealforAsiandishesandsoups.Usebrownriceflourtomakegreatdessertsandcookies,andtothickensaucesinsweetandsavorydishes.Addriceflakestomuesliorusetomakeporridge.Ricewillstoreincool,dark,dryconditionsinanairtightcontainerforseveralmonths.

DIDYOUKNOW?

Ricehasbeenastaplefoodforhalfoftheworld’spopulationfor6,000years,butarrivedintheUnitedStatesonly400yearsago.

Chickenandbrownricesalad

SERVES4CFVPN

11/4cupsinstantbrownrice

2teaspoonstomatopaste

1poundboneless,skinlesschickenbreastfillets

2/3cupdiceddriedapricots

1/3cupraisins

2ouncespickledlemons,drainedandfinelychopped

1smallredonion,finelychopped

11/4cupsshreddedkale

3tablespoonspinenuts,toasted

Dressing

2teaspoonsharissa

1/4cupoliveoiljuiceof1lemonsaltandpepper,totaste

Method

1. Putthericeinasaucepanofboilingwater.Bringbacktoaboil,then

simmerfor25–30minutes,oraccordingtopackagedirections,untiltender.Drain,thentransfertoasaladbowl.

2. Meanwhile,tomakethedressing,puttheharissa,oil,andlemonjuiceinacleanscrew-topjar,seasonwithsaltandpepper,screwonthelid,andshakewell.

3. Spoon2tablespoonsofthedressingintoabowlandmixinthetomatopaste.Preheatthebroilertohighandlinethebroilerpanwithaluminumfoil.Putthechickenonthefoilinasinglelayer.Brushsomeofthetomatodressingoverthemeat,andbroilfor15–18minutes,oruntilgoldenandcookedthrough,turningthemeatandbrushingitwiththeremainingtomatodressinghalfwaythroughcooking.Cutthroughthemiddleofachickenbreasttocheckthatthemeatisnolongerpinkandanyjuicesrunclearandarepipinghot.Coverandletcool.

4. Drizzletheremainingdressingoverthericeinthesaladbowl.Addthedriedapricots,raisins,pickledlemons,andonion,thentossgentlytogetherandletcool.

5. Addthekaleandpinenutstothesaladandstirwell.Whencool,thinlyslicethechicken,arrangeontopofthesalad,andserve.

12REDRICERedricemakesadeliciouschangefrombrownriceinyourdiet,andthegrainscontainahighlevelofimportantantioxidantscalledanthocyanins.

Thereareseveralvarietiesofredricegrownacrosstheworldwithslightlydifferingnutritionalbenefits,buttheyallcontaintheantioxidantgroupanthocyanins,andthesegivethericeitsredcoloring.Thesepigmentshaveimportanthealthbenefits—theyareanti-inflammatoryandcanhelpreducearthritissymptomsandtheyhaveanticarcinogenicactivitysocanprotectagainstcancers.Theycanalsohelppreventcardiovasculardisease,promotegoodvision,andhelpmaintainahealthyweightandbody-fatpercentage.Redricehasasimilarvitaminandmineralprofiletobrownrice,butitdoesvary,dependingonthespecifictypeyouuse—thenutrientvaluesgivenhereareonlyapproximate.

Oneoftheonlygrainshighinimportantanthocyanins.Excellentforpeoplewitharthritis,becauseeatingitregularlycanhelpreduceinflammation.Importantforgoodvision.Mayhelpwithweightlossandbody-fatreduction.

Practicaltips:

Mostvarietiesofredricecanbecookedinexactlythesamewayasbrownrice,althoughsomemaytakelesstime—checkthepackagedirections.Redricemakesarealvisualimpactontheplateandisagoodaccompanimenttopalerfoods,suchaswhitefishorchicken.Ithasamildflavorandgoeswellwithfruitandnutsinasalad.Camargueredriceisdifferentfromothervarieties—ithasashortgrainandanuttyflavorandisexcellentinrisottos.

DIDYOUKNOW?

Oneofthemosthighlyprizedtypesofredrice—Bhutanredrice—isgrown8,000feet

highupintheHimalayas.Irrigatedwithglacierwater,itissaidtocontainmoremineralsthanothervarieties.

Broiledshrimpwithcrisp-friedredrice

SERVES4VPN

1poundrawjumboshrimp,peeledanddeveinedjuiceof4limes

1smallfreshredchile,seededandfinelychopped

1/3cupoliveoil

2/3cupCamargueredrice,rinsed

11/4cupswater

3headsofredendive,leavesseparated

10–12radishes,sliced

3scallions,sliced

1/4cupredquinoasprouts

saltandpepper,totaste

Method

1. Puttheshrimpintoashallowdish.Stirinthelimejuice,chile,and2tablespoonsoftheoil.Letmarinateintherefrigeratorfor2hours.

2. Putthericeintoasaucepanwiththewaterand1/2teaspoonofsalt.Bringtoaboil,thencoverandsimmerforabout40minutes,oraccordingtothepackagedirections.Fluffupwithaforkandspreadonatraytodry.

3. Meanwhile,soakfourwoodenskewersinashallowdishofwaterforatleast30minutes.Preheatthebroiler.

4. Transferthericetoaskilletlargeenoughtospreaditoutinathinlayer.Putitovermedium-highheatanddrizzlewiththeremainingoil.Cookforafewminutes,untilacrustforms.Turnandcookforanadditionalfewminutes.Keepwarmoverlowheatuntilreadytoserve.

5. Meanwhile,draintheshrimp,threadthemontothesoakedskewers,andseasonwithsaltandpepper.Placethemunderthepreheatedbroilerandcookfor5–6minutes,untilpinkallover.

6. Dividetheendivebetweenfourplatesandtopwiththerice,radishes,andscallions.

7. Removetheshrimpfromtheskewersandarrangeontopofthesalad.Sprinklewiththequinoasproutsandserveimmediately.

13WILDRICEWildrice—aslim,blackgrainthathasbecomemorewidelyavailableinrecentyears—isauniquefoodwithseveralhealthbenefits,especiallyfortheheart,andagreatadditiontoagluten-freediet.

Itcontainsnearlytwiceasmuchproteinasbrownriceandmorethanmanyothergrains,sowildricehasamorebeneficialeffectonregulatingbloodsugarlevels.Italsocontainsalittlemorefiberandmoreiron—vitalfortransportingoxygenthroughourbodiesandhelpingtopreventfatigue.Themagnesiumcontent—importantforboneandhearthealth—isexcellent.Wildricealsohas30timesmorepowerfulantioxidantactivitythanwhitericeandcanhelplowertotalcholesterolandimproveyourbloodlipidsprofile.Itisaparticularlygoodsourceofniacin,aBvitamininvolvedinthereleaseofenergyfromfood.

Ahigh-nutrientgrainwithmanypotentialhealthbenefits.Itshighproteincontentmakesitausefulgrainforbloodsugarstabilityandhungerprevention.Highmagnesiumcontentforbonehealth.Severalnutrientstohelpboostenergylevels.

Practicaltips:

Wildricetakesalongtimetocook—uptoanhour,dependingonitsage.Withitsnutty,smokyflavor,itisanidealgraintomixwithotherricesorwithquinoaorbuckwheat,anditmakesagreatadditiontosalads.Leftoverwildricefreezeswellinacontainerorrobustplasticfreezerbag.

DIDYOUKNOW?

Wildriceisnotatruericebutseedfromagrassthatgrowsinmarshyareas,especiallyintheUnitedStates.

Beanandwildricesalad

SERVES6CFVDN

1cupwildrice

1cupdrainedandrinsed,cannedkidneybeans

1cupdrainedandrinsed,cannedgreatNorthernbeans

1cupdrainedandrinsed,cannednavybeans

1redonion,thinlysliced

4scallions,finelychopped

1garlicclove,crushed

Dressing

1/4cupoliveoil

2tablespoonsbalsamicvinegar

1teaspoondriedoregano

Method

1. Placethericeinalargesaucepan,coverwithwater,andbringtoaboil.Reducetheheatthensimmerfor45minutes,oraccordingtothepackagedirections,untilthericeisjusttenderandbeginningto“pop.”Ifnecessary,addmoreboilingwaterasitcooks.Whenthericeiscooked,drain,refreshwithcoldwater,anddrainagain.

2. Tomakethedressing,combinealltheingredientsinasmallbowlwithaforkorsmallwhisk.

3. Placeallthebeansinalargesaladbowlwiththeonion,scallions,andgarlic.Addthecooledriceandpourinthedressing.Mixtogetherthoroughly,usingawoodenormetalspoon.Chillintherefrigeratorbeforeserving.

2LegumesLegumesareadoubleblessingforanyoneonagluten-freediet,becausetheyarerichbothincarbohydrateandprotein.Oneofthem—thesoybean—isacompleteproteinwithaperfectbalanceofalltheessentialaminoacids.LegumesarerichinvarioustypesoffibertohelpthedigestivesystemandallarerichintheBvitamins,antioxidantminerals,andplantchemicalstosupportgoodhealth.

CHighincarbohydrate

FGoodsourceoffiber

VRichinvitaminsandminerals

DParticularlygoodfordigestivehealth

PHighinprotein

NNutrientboostforgluten-freediet

14ADZUKIBEANSAdzukibeansarehighincarbohydratesandrichindietaryfiber,protein,folate,andminerals,makingthemanideallegumeinagluten-freediet.

Adzukisareatastywayforgluten-freeeaterstogetaperfectbalanceofcomplexcarbohydratesandprotein.Inaddition,regularconsumptionofthesesmallredbeansofferscardiovascularbenefitsinavarietyofways.Theyarerichinsolublefiber,whichhelpslowerbloodcholesterollevels,andtheyalsocontainexcellentamountsofmagnesium,potassium,andfolate,allofwhichsupportheartandarterialhealth.AdzukibeansarealsorichinvitaminB1,essentialformetabolizingcarbsintoenergyandtosupportnerve,muscle,andheartfunction.

Perfectbalanceofcarbohydratesandprotein.Severalheart-friendlynutrientsandsolublefiber.GoodsourceofvitaminB1.Helpsboostyourcalciumandzincintake.

Practicaltips:

Soakdriedbeansfor1hour,thenbringtoaboilinfreshwaterfor10minutesandsimmerfor45minutes,oruntiltender.Drainandcooltouseinabeansalad.Alternatively,soakovernight,thensproutoverseveraldays,rinsingeachday.Thesesmallbeansareversatileandthedriedbeanscanevenbegroundintoahighproteinflourwithasweet,nuttyflavorthatisidealforbakingcakesandcookies.InAsia,adzukibeansareoftencookedtoasoftconsistencywithcoconutmilkandusedtoaddcolor,flavor,andproteintoricedishes.

DIDYOUKNOW?

Adzukisaresometimescalledredcowpeas.TheyareastapleinJapanandChina,andintraditionalChinesemedicineadzukisaresaidtobringstrengthandtooffersupportforthekidneysandreproductiveorgans.

Salsabeandip

SERVES4CFN

12cherrytomatoes,quartered

1smallredonion,finelychopped

1cupdrainedandrinsed,cannedadzukibeans

1/2redbellpepper,seededandfinelychopped

1/2or1redchile(totaste),seededandfinelychopped

2teaspoonstomatopaste

1teaspoonagavenectar

largehandfulofchoppedfreshcilantro

saltandpepper,totaste

4smallsoftgluten-freetortillas,toserve

chilioil,toserve

Method

1. Putthetomatoes,onion,beans,redbellpepper,chile,tomatopaste,agavenectar,andcilantrointoalargebowl.Mixtogetherwellandseasonwithsaltandpepper.

2. Coverthebowlandletchillintherefrigeratorforatleast15minutestolettheflavorsdevelop.Preheatthebroilertomedium.

3. Placethetortillasunderthepreheatedbroilerandlightlytoast.Letcoolslightly,thencutintoslices.

4. Transferthebeandiptoasmallservingbowl.Servewiththeslicedtortillasandchilioiltodip.

15CANNELLINIBEANSFirm-texturedcannellinisareextremelyrichinsolublefiber,whichcanhelpcalmasensitivedigestivetract—acommonproblemforanyonewithceliacdisease.

Anaverage1/3-cup/21/4-ounceservingofcannellinibeanswillgiveyoumorethanhalfofyourRDAfortotalfiber,includingarichamountofsolublefiber,whichcanhelpcalmasensitivedigestivesystembecauseitformsagelinthedigestivetract.Thisgelbindswithcholesterolandhelpsremoveitfromourbodies,socannellinisarealsoanexcellentfoodforanyonewithhighcholesterollevels.Thefolatecontenthelpstobringdownlevelsofhomocysteineintheblood,highamountsofwhichareharmfultothearteries,whilemagnesiumandpotassiumhelplowerbloodpressure.Goodlevelsofironhelpboostenergylevelsandlowertheriskofanemia.

Extremelyrichinfiberandsolublefiberforahealthydigestivesystemandprotectionfortheheartandarteries.Highfolatecontenthelpsremoveharmfulhomocysteinefromtheblood.Canhelpreducehighbloodpressure.Goodsourceofiron.

Practicaltips:

Soakdriedbeansovernight,thenboilfor10minutesinfreshwaterandsimmerfor11/2–2hours,oruntiltender.Trytheminsouporinathree-beansalad,oraddthemtoalambcasserole.Theymarrywellwithlemonjuice,tomatoes,andgarlicandareusedinmanyclassicItaliandishes.

DIDYOUKNOW?

Cannellinibeans(whicharecloselyrelatedtokidneybeans)areoneofItaly’sfavoritelegumes,particularlyinTuscany—theTuscanwhitebeanandvegetablesoupisfamousaroundtheworld.

Whitechickenchili

SERVES6FDN

1tablespoonvegetableoil

1onion,diced

2garliccloves,finelychopped

1greenbellpepper,seededanddiced

1smallgreenjalapeñopepper,seededanddiced

2teaspoonschilipowder

2teaspoonsdriedoregano

1teaspoongroundcumin

1teaspoonsalt

2(15-ounce)canscannellinibeans,drainedandrinsed

3cupsgluten-freechickenstock

3cupsshredded,cookedskinless,bonelesschickenbreasts

juiceof1lime

2/3cupchoppedfreshcilantro

Method

1. Heattheoilinalarge,heavysaucepanovermedium–highheat.Addtheonion,garlic,greenbellpepper,andjalapeñoandcook,stirringoccasionally,forabout5minutes,oruntilsoft.Addthechilipowder,oregano,cumin,andsaltandcook,stirring,forabout30seconds.Addthebeansandstockandbringtoaboil.Reducetheheattomedium–lowandsimmergently,uncovered,forabout20minutes.

2. Ladleabouthalfofthebeanmixtureintoablenderorfoodprocessorandpuree.Returnthepureetothepanalongwiththeshreddedchicken.Simmerforabout10minutes,oruntilheatedthrough.Justbeforeserving,stirinthelimejuiceandcilantro.Serveimmediately.

16BLACKBEANSBlackbeansareanideallow-costadditiontoagluten-freediet—theycontainagoodbalanceofproteinandcarbohydratesandarerichinmineralsandtheBvitamins.

Blackbeans’extremelyhighfibercontent—bothsolubleandinsoluble—meanstheyhavestrongcholesterol-loweringability.Theyalsocontainseveralnutrientsthatplayapartinmaintainingthecardiovascularsystem.Theirpotassiumcontent(whichcanhelplowerhighbloodpressure)isextraordinarilyhigh,whilethey’realsorichinmagnesium(linkedwithprotectionfromheartdisease),folate,andcholine(bothofwhichreducedamaginghomocysteineintheblood),andantioxidantanthocyanins(whichreducetheriskofbloodclots).Theseantioxidantsmayalsoreducetheriskofcanceranddiabetes,whiletheirprebioticcontentmaintainscolonhealth.

Highfiberfoodtomaintaincolonhealthandreducecholesterol.Severalnutrientsforcardiovascularhealthinexcellentamounts.Richinfolateforhealthybloodanddevelopment.Anidealbalanceofproteinandcarbohydrates.

Practicaltips:

Driedblackbeansshouldbesoakedfor8hours,drained,addedtofreshwater,boiledfor5minutes,andthensimmeredforaround11/2hours,oruntiltender.Theyhaveaslightmushroomflavorandareatastyadditiontoagluten-freediet.TrythemfriedandlightlycrushedasatoppingforbakedpotatoesorusethemtogiveaCubantwisttotheclassicJamaicandishofriceandpeas.

DIDYOUKNOW?

Arecentstudyfoundthatadultswhoregularlyeatbeansweighapproximately7poundslessthannonlegumeeaters,eventhoughtheyconsume200caloriesadaymore.

Blackbeanandquinoaburritos

MAKES8CFVD

1/3cupredquinoa,rinsed

2/3cupwater

2tablespoonsvegetableoil

1redonion,diced

1freshgreenchile,seededanddiced

1smallredbellpepper,seededanddiced

1(15-ounce)canblackbeans,drainedandrinsed

juiceof1lime

1/4cupchoppedfreshcilantro

2tomatoes

8gluten-freecorntortillas,warmed

1cupshreddedcheddarcheese

11/2cupsshreddedromainelettuce

saltandpepper,totaste

Method

1. Putthequinoaintoasaucepanwiththewater.Bringtoaboil,thencoverandsimmeroverlowheatfor15minutes.Removefromtheheat,butleavethepancoveredforanadditional5minutestoletthegrainsswell.Fluffupwithaforkandsetaside.

2. Heattheoilinaskillet.Sautéhalftheonion,halfthechile,andalltheredbellpepperuntilsoft.Addthebeans,cookedquinoa,andhalfthelimejuiceandcilantro.Sautéforafewminutes,thenseasonwithsaltandpepper.

3. Halvethetomatoesandscoopouttheseeds.Addtheseedstothebeanmixture.Dicethetomatofleshandplaceinabowlwiththeremainingcilantro,onion,chile,andlimejuice,andseasonwithsalt.Stir.

4. Putabout1/3cupofthebeanmixtureontopofeachtortilla.Sprinkleeachtortillawithanequalamountofthetomatosalsa,cheese,andlettuce.Foldtheendandsidesoverthefilling,rollup,andserveimmediately.

17BLACK-EYEDPEASBlack-eyedpeasrankamongthetop40foodsrichinantioxidants,accordingtotheU.S.DepartmentofAgriculture,andtheyarerichinmanyminerals,too.

Theseprettybeansarehighinflavonoids,agroupofplantchemicalsthathelptokeepourheartsandarterieshealthyandcanreducetheriskofcancerandboosttheimmunesystem.Withanexcellentcarbohydratecontent,theymakeagoodalternativesourceofstarchtogluten-freegrainsinthediet.Thebeansaresomeoftherichestfoodsinpotassium,amineralthatnotonlyhelpsregulatebloodpressurebutisalsoimportantforhealthymusclefunctionandbonestrength,andinfolate,forahealthybloodfatsprofile.Othernutrientsfoundinblack-eyedpeasingoodamountsareiron,zinc,andcalcium.

Highinarangeofflavonoidsforheartandarteryhealthandtoprotectagainstdisease.Highincomplexcarbohydrates.Highinpotassiumandfolate.Ausefulsourceofminerals,includingiron,zinc,andcalcium.

Practicaltips:

Soakdriedblack-eyedpeasfor4hoursbeforerapidlyboilingfor5minutes,thensimmerforupto2hours,oruntiltender.Youcanenhancethequalityoftheproteininthebeansbyservingthemwithwhole-grainriceorquinoa.Theyarealsoagoodadditiontoabeanburgerandmakeatastysalsa(mixwithchoppedredonion,redbellpepper,freshredchile,cilantro,andlimejuice).

DIDYOUKNOW?

Althoughblack-eyedpeasareperhapsmostwell-knownasacomponentofsoulfoodintheSouth,theywereprobablyfirstgrowninWestAfricaandAsia;theyarrivedinthe

UnitedStatesintheseventeenthcentury.

Beanandvegetablechili

SERVES4FVN

1/4cupgluten-freevegetablestock

1onion,coarselychopped

1greenbellpepper,seededandfinelychopped

1redbellpepper,seededandfinelychopped

1teaspoonfinelychoppedgarlic

1teaspoonfinelychoppedfreshginger

2teaspoonsgroundcumin

1/2teaspoonchilipowder

2tablespoonstomatopaste

1(141/2-ounce)candicedtomatoes

1(15-ounce)cankidneybeans,drainedandrinsed

2cupsdrainedandrinsed,cookedblack-eyedpeas

saltandpepper,totaste

gluten-freetortillachips,toserve

Method

1. Heatthestockinalargesaucepan,addtheonionandbellpeppers,andsimmerfor5minutes,oruntilsoftened.

2. Addthegarlic,ginger,cumin,chilipowder,tomatopaste,andtomatoesandstirtocombine.Seasonwithsaltandpepperandsimmerfor10minutes.

3. Stirinallthebeansandsimmerforanadditional5minutes,oruntilheatedthroughthoroughly.Serveimmediatelywithtortillachips.

18CRANBERRYBEANSBecausecranberrybeansareparticularlyplentifulinfiberandalow-GIfood,theyareexcellentforregulatingbloodsugarlevelsandkeepinghungeratbay.

Cranberrybeansarehigherindietaryfiber,bothsolubleandinsoluble,thanmanyotherbeansandare,infact,oneofthehighest-fiberfoodsofall.Fibercanbelackinginagluten-freediet,soit’sagoodideatoeatlegumes,includingcranberrybeans,regularly.Justone1/3-cup/21/4-ounceservingcangiveyouaroundhalfanadult’sRDA.Thisfibercontentmeansthatthebeansaredigestedslowly,notprovokingasharpriseinbloodsugars.Theyare,therefore,lowontheGlycemicIndex,packedwithslow-releasingenergy,andwillkeepyoufeelingfullerforlongerthanmostothercarbohydratefoods.Theywillalsohelpimproveyourbloodfatsprofileifeatenregularly,andtheyarehighinphosphoroustohelpmaintainstrongbonesandteeth.

Richinsolubleandinsolublefiber.Goodfoodforregulatingbloodsugarlevelsandinsulinsecretion.Highleveloffolate,vitalforahealthypregnancyandfetus.Phosphorouscontenthelpsbonesandteeth.

Practicaltips:

Cranberrybeanshaveanuttyflavorandaredeliciousaddedtoabeansaladwithcannellinibeans,freshgreenbeans,andalemonydressingtocomplementtheflavor.Soakdriedbeansovernight,thenboilrapidlyinfreshwaterfor10minutes,drain,andrinseagainbeforeplacingintoasaucepanoffreshwaterandsimmeringfor11/2–2hours,oruntiltender.

DIDYOUKNOW?

Cranberrybeansarenamedfortheirmottledcoloring,butthesebeansarealsoknownasborlottibeansandareanimportantpartoftheItaliandiet.

Cranberrybeansaladwitheggs

SERVES4FN

11/4cupsdriedcranberrybeans,soakedovernightorforatleast8hours

2largegarliccloves,crushed

juiceof2lemons

1/3cupextravirginoliveoil

1smallonion,finelychopped

2tomatoes,seededandfinelychopped

2/3cupfinelychoppedfreshflat-leafparsley

1teaspooncuminseeds,crushed

saltandpepper,totaste

Garnish

4eggs

1lemon,cutinto4wedges

pinchofsumacorcrushedredpepperflakes

Method

1. Drainandrinsethebeans,puttheminalargesaucepan,coverwithfreshcoldwater,andbringtoaboil.Boilrapidlyforatleast10minutes,thenremovefromtheheat,drain,andrinseagain.Addfreshcoldwater,bringtoaboil,thensimmerfor11/2–2hours,oruntiltender,addingmoreboilingwater,ifneeded.Drainandtransfertoashallowservingdish.

2. Forthegarnish,puttheeggsinasaucepanandpourinenoughcoldwatertocoverthemby1/2inch.Bringtoaboil,thenreducetoasimmerandcookfor8minutes.Drainimmediately,coolquicklyundercoldrunningwater,thenpeelandcutintoquarters.

3. Lightlycrushsomeofthewarmbeanswiththebackofaspoon.Addthegarlic,lemonjuice,oliveoil,and1teaspoonofsaltwhilethebeansarewarm,andmixtogether.Addtheonion,tomatoes,parsley,andcuminseeds,seasonwithpepper,thentossgentlytogether.Arrangethehard-boiledeggsandlemonwedgesontop,sprinklewiththesumac,andserve.

19NAVYBEANSHigh-fibernavybeansareoneofthebestlegumesforall-roundgoodnutrientcontent,providingprotectionagainstseveraldiseasesandhealthproblems.

Navybeansareahighfiberfood,overhalfofwhichisinsolublefiber—thetypethatensuresregularbowelmovementandislinkedwithprotectionfromdigestivedisorders,includingdiverticulitisandirritablebowelsyndrome(IBS),andoffersprotectionagainstcoloncancer.Thebeansareparticularlyhighinmostoftheimportantminerals,includingiron(a1/3-cup/21/4-ounceservinggivesaboutone-quarterofyourRDA),andmagnesium(one-thirdofyourRDAinaportion).Thesameportionsizeprovidesone-thirdofyourRDAforVitaminB1,whichhasbeenshowntohelpimprovedigestiveproblems,suchasulcersandpoorappetite.Navybeansarealsohighintryptophan,theaminoacidthathelpsthebrainproduceserotonin,themood-improvingchemical.

Richininsolublefibertoprotectfromdigestivedisorders.Excellentsourceofironandmagnesium.Goodsourceofarangeofothernutrients,includingcalcium,zinc,andB1.Highintryptophantoboostbrainproductionofserotonin.

Practicaltips:

Soakthedrybeansfor8hours,changethewater,fastboilfor5minutes,andthensimmerfor11/2–2hours,oruntiltender.Navybeansareoneofthemildestinflavorofallthelegumes,sotheyarebestusedinsoups,casseroles,andcompositedisheswheretheycansoakupotherflavors.Theygoparticularlywellwithtomatoes,chile,oliveoil,andlemonjuiceandwithstrong-tastingvegetables,suchaskale.

DIDYOUKNOW?

Navybeans,sometimescalledwhitepeabeans,Bostonbeans,orharicotbeans,arethe

traditionalbeanusedinBostonbakedbeansandcannedbakedbeans.

Squashandnavybeansoup

SERVES4CFVDPN

1teaspoonoliveoil

1redonion,chopped

2garliccloves,crushed

4cups,peeled,seeded,andchoppedbutternutsquashorpumpkin

2teaspoonssmokedpaprika

1/4teaspooncrushedredpepperflakes

5–6freshsageleaves,finelychopped

31/2cupsgluten-freevegetablestock

1(15-ounce)cannavybeans,drainedandrinsed

saltandpepper,totaste

handfulfreshflat-leafparsley,finelychopped,togarnish

Method

1. Heattheoilinasaucepanandsautétheonionandgarlicfor3–4minutes.Addthesquashandcookforanother4–5minutes.

2. Addthepaprika,redpepperflakes,andsageandcookforabout1minute,stirringallthetime.

3. Pourinthestockandseasonwithsaltandpepper.Coverandsimmerfor20–25minutes,oruntilthesquashistender.Letthesoupcoolslightly,thenprocess,usingahandheldimmersionblender,untilsmooth.

4. Stirinthenavybeansandheatthroughfor2–3minutes.Servegarnishedwiththeparsley.

20KIDNEYBEANSRedkidneybeansmakealargestarchandnutrientcontributiontoagluten-freedietandarealsohighinplantsterols,withstrongcholesterol-loweringpower.

Thesepopularbeans,whilenotusuallyclassifiedasacompleteprotein,containthenineessentialaminoacidsandarerichincomplexcarbohydrate,sotheycanreplacegrainsasagluten-freestarchforyourplate.Kidneybeansarehigherthanmostothernaturalfoodsinplantsterols,whichhelplowerbloodcholesterolbyupto15percent.Extremelyhighinfiber,muchofitinsoluble,kidneybeanscanalsokeepyourbowelsregularandhelpprotectagainstcoloncancer.ThefiberalsogivesthebeansalowGIratingandmakesthemanidealfoodforweight-lossplansanddiabetics.Likemanylegumes,kidneybeansarerichinseveralminerals,includingone-quarterofyourRDAformagnesiumandzinc,andone-thirdofyourRDAforironinone1/3-cup/21/4-ounceserving.

Inexpensivesourceofgood-qualityprotein.Richingluten-freestarchesandfiber.Highinsterolstolowercholesterol.Goodsourceofarangeofimportantminerals.

Practicaltips:

Soakdriedkidneybeansfor8hours,thenchangethewaterandfastboilforatleast10minutestoremovethetoxinphytohaemagglutinin,whichcancausesevereillness.Afterboiling,simmeruntilcookedfor1–2hours,oruntiltender.Kidneybeansareawelcomeadditiontomeatdishes,suchaschiliconcarne,workwellinveggieburgers,andmakeagoodsaladwithotherlegumes,greenbeans,andanoilandvinegardressing.

DIDYOUKNOW?

Storedriedkidneybeansandotherlegumesinairtightcontainersinacool,drycupboard

foruptoayearorevenlonger.Theolderthebean,thelongeritwilltaketocook.

Three-beanenergy-boostersalad

SERVES4CFVDN

2cupshalvedgreenbeans

11/3cupsfrozenedamame(soybeans)orfrozenfavabeans

1cupfrozencornkernels

1(15-ounce)cankidneybeans,drainedandrinsed

2tablespoonschiaseeds

Dressing

3tablespoonsoliveoil

1tablespoonredwinevinegar

1teaspoongluten-freewhole-grainmustard

1teaspoonagavesyrup

4teaspoonsfinelychoppedfreshtarragon

saltandpepper,totaste

Method

1. Putthegreenbeans,edamame,andcornkernelsintoasaucepanofboilingwater.Bringbacktoaboil,thensimmerfor4minutes,untilthegreenbeansarejusttender.Drainintoacolander,rinsewithcoldwater,thendrainagainandtransfertoasaladbowl.

2. Addthekidneybeansandchiaseedstothebowlandtossgentlytomixtogether.

3. Tomakethedressing,puttheoil,vinegarandmustardinacleanscrew-topjar,thenaddtheagavesyrupandtarragonandseasonwithsaltandpepper.Screwonthelidandshakewell.Drizzlethedressingoverthesalad,tossgentlytogether,andserveimmediately.

21PINTOBEANSTheseattractivebeanswithdarkredmarkingsarecrammedwithvitaminsandminerals,particularlymagnesium,potassium,andfolate.

Likealllegumes,pintosarehighinfiberwithallthehealthbenefitsthatbrings,andtheyareaparticularlygoodfoodtoaddtoagluten-freediet,becausetheyareavaluablesourceofstarch.However,itistheirexcellentrangeandamountofmineralsthatmakesthemsuchahealthyfood.Theycontainmoremagnesiumthanmostotherlegumes—thismineralisnotonlyvitalforhelpingtocontrolbloodpressurebutalsohelpsmaintainhealthynerves,bones,andmusclesandisanimmunebooster.Italsohelpsthebodyutilizetheenergyinfoodsandregulatesbloodsugarlevels.PintobeansalsocontaingoodamountsoftheBvitamins,includingcholineforahealthyliverandtoremoveharmfulhomocysteinefromtheblood.

Valuablesourceofstarchy,highfibercarbohydrateforthoseonagluten-freediet.Highinmagnesiumwithitsrangeofhealthbenefits.RichinseveralothermineralsandtheBvitamins.Containscholineforhealthyliverandblood.

Practicaltips:

Soakdriedpintobeansfor8hours,thenchangethewaterandfastboilfor10minutes.Changethewaterthensimmerfor11/2hours,oruntiltender.Pintoshaveapleasant,creamytextureandlookattractive.Useinplaceofredkidneybeansinachiliconcarneorinathree-beansalad.Seasoned,pureedbeansmakeagoodfillingforbakedpotatoesorsandwiches.

DIDYOUKNOW?

Pintomeans“painted”inSpanish—itwasSpanishexplorerswhotookthebeansbacktoEuropefromtheAmericasbackintheMiddleAges.

Country-stylepintobeanswithham

SERVES4FVPN

2tablespoonsoliveoil

1largeonion,chopped

2greenbellpeppers,seededandchopped

4garliccloves,crushed

1teaspoongroundcumin

21/2cupscookedpintobeans

3tablespoonsketchup

2tablespoonspackeddarkbrownsugar

2tablespoonscidervinegar

2teaspoonsgluten-freeWorcestershiresauce

2teaspoonsgluten-freeFrench-stylemustard

2/3cupgluten-freevegetablestockorchickenstock

2cupscubedcookedham

saltandpepper,totaste

2tablespoonschoppedfreshflat-leafparsley,toserve

cookedbrownrice,toserve

Method

1. HeattheoilinaflameproofcasseroledishorDutchovensetovermedium–lowheat,addtheonionandbellpeppers,andcookfor5minutes,stirringoccasionally.Addthegarlicandcumin,stirtocombine,andcookforanadditionalminute.

2. Stirinthebeans,ketchup,sugar,vinegar,Worcestershiresauce,mustard,stock,andham,combiningeverythingwell.Bringtoasimmer,coverwithalid,andcookgentlyfor45minutes.

3. Seasonwithsaltandpepperandsprinkletheparsleyoverthetop.Servewithbrownrice.

22CHICKPEASChickpeas,whicharealsocalledgarbanzobeans,areahigh-fibersourceofcomplexcarbsandprotein,andtheyhaveastronglybeneficialeffectonbloodfats,thedigestivesystem,andinsulin.

Chickpeasappeartobegoodatimprovingthebalanceandtypeoffatsinourblood.Inrecenttrials,regularconsumptiongavethetesterslowertotalandLDLcholesterolandreducedtriglyceridelevels,comparedwithpeoplewhoateothertypesofhigh-fiberfood.Chickpeasalsohaveapositiveeffectoninsulinandbloodsugarlevels,sotheyarearecommendedfoodfordiabetics.Theirhighfibercontentsupportsthedigestivesystemandcanhelppreventdiverticulitisandcoloncancer,whiletheplantchemicalschickpeascontain—isoflavones,saponins,andphytosterols—protectagainstbothheartdiseaseandcancers.Theyalsocontainotherheart-friendlynutrients,includingmagnesiumandfolate.

Highinfibertosupportthedigestivesystem.GoodsourceofmostoftheBvitamins,includingfolate.Richinminerals,includingiron,zinc,magnesium,potassium,andcalcium.Containsseveralplantchemicalstofightheartdiseaseandcancer.

Practicaltips:

Soakdriedchickpeasfor4hoursormorebeforeboilingfor5minutesandthensimmeringfor11/2hours,oruntilsoft.Cannedcookedchickpeashaveasimilarnutrientprofiletothosecookedfromraw.TryusingtheminavegetableMoroccanstewwithbutternutsquash,greenbellpeppers,apricots,andharissa.

DIDYOUKNOW?

Apopularwaytoeatchickpeasisashummus,thenutrient-richdiporiginatinginMiddleEasterncountries,suchasMorocco,andmadewithtahini(sesameseedpaste),garlic,andoliveoil.

Spicyfalafels

SERVES4FPN

1(15-ounce)canchickpeas,drainedandrinsed

1smallredonion,chopped

2garliccloves,crushed

2teaspoonsgroundcoriander

11/2teaspoonsgroundcumin

1teaspoongroundstaranise

1freshredchile,chopped

1eggwhite

1/2teaspoongluten-freebakingpowder

chickpea(besan)flour,forshaping

sunfloweroil,fordeep-frying

saltandpepper,totaste

Salad

1largeorange

2tablespoonsextravirginoliveoil

3cupsarugulaleaves

saltandpepper,totaste

Method

1. Putthechickpeas,onion,garlic,coriander,cumin,anise,chile,eggwhite,andsaltandpepperinablenderorfoodprocessorandprocesstoafirm,butstilltextured,paste.Stirinthebakingpowder.

2. Usealittlechickpeaflouronyourhandstoshapethemixtureinto12smallballs.

3. Tomakethesalad,cutallthepeelandwhitepithfromtheorangeandliftoutthesegments,catchingthejuice.Whisktheorangejuicewiththeoliveoilandseasonwithsaltandpepper.Lightlytosstheorangesegmentsandarugulawiththedressing.

4. Heata1-inchdepthofoilinalargepanto350°F,oruntilacubeofbreadbrownsin30seconds.Cookthefalafelsforabout2minutes,untilgoldenbrown.

5. Drainthefalafelsonpapertowelsandservewiththesalad.

23SPLITPEASSplitpeasareasweet-tasting,quick-cooklegumeandmakeanidealnutrient-richadditiontoamealtosupplycarbsinagluten-freediet.

Whiletheamountofsomeofthemineralsisnotashighasinsomeotherlegumes,splitpeascontainmorevitaminA,whichisimportantforgoodvisionandskin,andsomebeta-carotene,whichconvertstovitaminAinourbodies.Theyarealsoparticularlyhighinniacinandcholine(twoBvitaminsthatimprovethebloodfatsprofile),potassium(forhealthierbloodpressurelevels),andphosphorous(forstrongteeth).Richintotalandsolublefiber,splitpeashelpeasedigestiveupsetsandimprovebowelfunction.Theyalsocontainisoflavones,whichmayhelpreducetheriskofsomecancers,andphytosterolswhichcanlowercholesterol.

Richinseveralnutrientsandchemicalstoimprovebloodandhearthealth.AusefulsourceofvitaminA.Fiberhelpseasebowelproblemsanddigestiveupsets.Plantchemicalshelptolowercholesterolandreducetheriskofsomecancers.

Practicaltips:

Splitpeasarequicktocookanddon’tevenneedtobepresoaked.Addthemtoboilingwaterandsimmerfor25minutes,oruntiltender,oraddthemstraightintothepanastheyareforquick-and-easysoupsandcasseroles.SplitpeadalisaspicyIndiandishoftenservedwithrice,andmakesahealthy,cost-effectivemeal.

DIDYOUKNOW?

Bothgreenandyellowsplitpeashaveasimilarnutrientprofile.Theyarebothvarietiesofthesameplant,Pisumsavitum,whichhasbeencultivatedforaround12,000years.

Splitpeaandhamsoup

SERVES6–8CFVDPN

23/4cupssplitgreenpeas

1tablespoonoliveoil

1largeonion,finelychopped

1largecarrot,peeledandfinelychopped

1celerystalk,finelychopped

4cupsgluten-freechickenorvegetablestock

4cupswater

2cupsfinelydiced,leanunsmokedham

1/4teaspoondriedthyme

1/4teaspoondriedmarjoram

1bayleafsaltandpepper,totaste

Method

1. Rinsethepeasundercoldrunningwater.Putthemintoasaucepanandcovergenerouslywithwater.Bringtoaboilandboilforabout3minutes,skimmingoffanyfoamthatrisestothesurfacewithaslottedspoon.Drainandsetaside.

2. Heattheoilinalargesaucepan.Addtheonionandcookovermediumheatfor3–4minutes,untiljustsoftened.

3. Addthecarrotandceleryandcookfor2minutes.Addthepeas,pourinthestockandwater,andstirtocombine.Bringjusttoaboilandstirthehamintothesoup.

4. Addthethyme,marjoram,andbayleaftothepan.Reducetheheat,cover,andcookgentlyfor1–11/2hours,untileverythingissoft.Removeanddiscardthebayleaf.Tasteandadjusttheseasoning,ifnecessary.Ladleintowarmsoupbowlsandserve.

24REDLENTILSHighinplantsterolsandsolublefiber,redlentilsareoneofthebestlegumesforanyonewithdigestiveproblems.Thehighironandzinccontentalsomakesthislegumeavaluableadditiontoagluten-freediet.

Agoodsourceofbeta-sitosterol,aplantcompoundthatlowersLDLcholesterolinthebloodandisnoteasytofindinmanynaturalfoods,redlentilsarealsoagoodsourceofeasily-digestedstarch.Theyarelowerintotalfiberthangreenorbrownlentils,buttheproportionofcholesterol-loweringsolublefiberisalittlehigher.Thereducedfibercontentmakestheselentilsagoodchoiceforanyonewithaparticularlysensitivedigestivetract,pronetobloatingand/orloosebowels.Redlentilsarerichiniron,whichcanbeinshortsupplyonagluten-freediet.Ironisimportantforhealthybloodandtopreventtirednessandanemia.Theirzinccontentisimpressive–one1/3-cup/21/4-ounceportionprovidesaquarterofaday’sRDAofthisimportantimmune-booster.

Highineasilydigestedstarchandsolublefiber.Sourceofbeta-sitosterolwhichcanlowerLDLcholesterol.Richinenergy-promotingiron.Highintheantioxidantzinctoboosttheimmunesystem.

Practicaltips:

PureedredlentilsformthebasisofthemostpopularversionoftheIndianspiceddish,dal.Eatenwithrice,thismakesahigh-qualityproteinmeal.Redlentilsareusuallycookedwithin25minutesandneednosoaking,sotheymakeaquickandprettysoup(tryaddingtocarrot,potato,onion,andcilantro)oraheartypâté.

DIDYOUKNOW?

Theolderthelentilsare,thelongertheywilltaketocookdowntoarich,yellowpuree.Rinsedrylentilsincoldwaterbeforecookingandpickovertoremoveanyshrivelledlentilsorstems.

Spicycarrotandlentilsoup

SERVES4CFVDPN

2tablespoonsoliveoil

1largeonion,chopped

1celerystick,chopped

1potato,diced

6carrots,sliced

1teaspoonpaprika

2teaspoonsgroundcumin

1teaspoongroundcoriander

1/2teaspoonchilipowder,plusextratotaste(optional)

1cupredsplitlentils

5cupsgluten-freevegetablestock

2bayleaves

saltandpepper,totaste

freshcilantroleaves,togarnish

Method

1. Heattheoilinalarge,heavysaucepanovermedium-lowheat.Addtheonionandsautéfor7minutes,stirringoccasionally.Addthecelery,potato,andcarrotsandcookforanadditional5minutes,stirringoccasionally.Stirinthepaprika,cumin,groundcoriander,andchilipowder,ifusing,andcookforanadditionalminute.

2. Stirinthelentils,stock,andbayleaves.Bringtoaboil,thenreducetheheatandsimmer,half-covered,overlowheat,stirringoccasionallytopreventthelentilsfromstickingtothebottomofthesaucepan.Cookfor25minutes,oruntilthelentilsaretender.

3. Removeanddiscardthebayleaves.Transfertoafoodprocessororblender,oruseahandheldimmersionblender,andprocessthesoupuntilsmooth.Returntothesaucepanandreheat.Seasonwithsaltandpepperandaddextrachilipowder,ifdesired.Ladleintowarmbowlsandgarnishwithcilantrobeforeserving.

25GREEN/BROWNLENTILSBothhighinproteinandcarbohydrate,greenandbrownfiber-richlentilsareatastywaytoboostyourB-vitaminandmineralintake.

Black,brown,anddeepgreenlentilstendtohaveasimilarnutrientcontentandlevels.Lentilsarearichsourceofbothinsolubleandsolublefiberandisoflavones(allofwhichhelpprotectagainstcancerandcardiovasculardisease),andlignans,plantcompoundswithmildestrogen-likeeffect,whichmayhelpkeepbonesstrongasweage.TheyarerichintheBvitaminsfornervehealthandfolateforthereproductivesystem,andtheyarehigherintheantioxidant,anticancermineralseleniumthanmostofthedriedlegumes.Andtheirhighpotassiumcontentcanhelpregulatetheheartbeatandreducehighbloodpressure.

Richindietaryfiberforprotectionfromcardiovasculardisease.Lignanshelpkeepbonesstrongandseleniumcanprotectagainstcancer.GreatsourceofseveraloftheBvitamins.Highinpotassiumforhealthyheart.

Practicaltips:

Lentilsareoneofthefewlegumesthatdon’tneedsoakingandareusuallytenderafteronly30–40minutessimmering.Cooktheminthepotwithmeatand/orvegetablesforaneasystew.Theyalsomakeexcellentburgersoranutrient-richsoup.

DIDYOUKNOW?

Lentilscontainnaturallyoccurringchemicalscalledpurines,whichcanbeacauseofgoutandkidneystones.Peoplewithgouthavelongbeentoldtoavoidlentils,butrecentresearchseemstoshowthatplantpurinesarelessprobabletocauseproblemsthanthosefoundinsomemeatsandfish.

Tuna,lentil,andpotatosalad

SERVES4CFVDPN

1cupgreenorbrownlentils

2tablespoonsoliveoil,plusextraforbrushing

12ouncesbabynewpotatoes,halved

1smallbutterheadlettuce

4freshtunasteaks,about

4ounceseach

2cupshalvedcherrytomatoes

2cupsarugula

Dressing

1/3cupfruityoliveoil

1tablespoonbalsamicvinegar

2teaspoonsredwinevinegar

1teaspoonsmooth,gluten-freeDijonmustard

1teaspoonhoney

Method

1. Boilthelentilsinasaucepanofwaterforabout30minutes,oruntiltender.Drain,transfertoasaladbowl,andstirintheoliveoil.

2. Putthepotatoesinasaucepanandcoverwithcoldwater.Bringtoaboil,cover,andsimmerfor15minutes,oruntiltender.Drainwell.

3. Meanwhile,breaktheouterlettuceleavesoffthelettuceandcuttheheartintoeightpieces.Arrangeonfourplates.

4. Tomakethedressing,putalltheingredientsinacleanscrew-topjar,screwonthelid,andshakewell.

5. Preheataridgedgrillpanoverhighheat.Brushthetunawitholiveoil.Cookitinthehotpanfor3minutesforrareor5minutesformedium,turningonce.Transferittoaplateandcuteachsteakintosixchunks.

6. Arrangethelentils,tuna,potatoes,andtomatoesoverthelettuce,sprinklewiththearugulaandspoonthedressingoverthesalad.Serveimmediately.

26SOYBEANSRichinhigh-qualityprotein,soybeansalsocontaingoodamountsofminerals,theBvitamins,andarangeofplantchemicalstohelpkeepyouhealthy.

Soybeansareunusualinthattheycontainallnineoftheaminoacids—the“buildingblocksofprotein”—inamountscomparabletothatinanimalprotein.Unlikemostlegumes,soybeansaremoderatelyhighinfat,mostofwhichisunsaturatedand8percentofwhichistheomega-3fat,ALA,forhearthealth.Theyalsocontainothernutrients(suchaspotassium,magnesium,zinc,andcholine)thatprotecttheheartandseveralplantchemicals(isoflavones,phytosterols,betaines,andsaponins)thatcombatheartdiseaseorcancer.Tofu(orbeancurd)isahigh-protein,low-caloriefoodprocessedfromsoybeans.Ithasfewervitaminsandmineralsthanthenaturalbeansbutstillcontainsagoodamountofcalcium.

Plantsourceofhigh-quality“complete”protein.Containsomega-3fats.Richinseveralnutrientsandfiberforhearthealth.Goodcontentoftheanticancermineral,selenium.

Practicaltips:

Soybeansneedlongsoaking—atleast8hours—thenboilinginfreshwaterfor10minutesandsimmeringforaround2hours,oruntiltender.Drainandusethebeansinsoups,stir-fries,andstews,oraddmashedbeanstoveggieburgers.Tofucanbeblandonitsownbutisdeliciouswhenmarinated—broil,stir-fry,addtocurries,oreatasitis.Highproteinsoyflourcanbeusedinbaking.

DIDYOUKNOW?

TofuwasfirstmadefromsoybeansinChinaaround2,000yearsago.Theprocesshasmuchincommonwiththatofmakingcheese.

Misoandtofusalad

SERVES4FVP

1poundfirmtofu,drainedandcutinto1/2-inchslices

1tablespoonsesameseeds

1cupthinlyslicedsnowpeas

1cupbeansprouts

12asparagusspears,trimmedandcutintolong,thinslices

1zucchini,cutintomatchsticks

1smallbutterheadlettuce,leavesseparatedandcutintolongslices

1cupcoarselychoppedfreshcilantro

3cupsmixedsprouts,suchasalfalfasproutsandradishsprouts

Dressing

3tablespoonsricewinevinegar

2tablespoonsgluten-freesoysauce

3tablespoonssunfloweroil

1tablespoongluten-freesweetwhitemiso

2garliccloves,finelychopped

Method

1. Forthedressing,putthevinegarandsoysauceinacleanscrew-topjarandaddtheoil,miso,andgarlic.Screwonthelidandshake.

2. Preheatthebroilertohighandlinethebroilerpanwithaluminumfoil.Putthetofuonthefoilinasinglelayer.Markcrisscrosslinesovereachsliceusingaknife,thensprinklewiththesesameseeds.Spoonoverhalfthedressing,thenbroilfor8–10minutes,turningonce,untilbrowned.

3. Putthesnowpeas,beansprouts,asparagus,zucchini,andlettuceonaplate.Pourtheremainingdressingoverthemandtossgentlytogether.Sprinklewiththecilantroandsprouts,thentopwiththehottofu,drizzlewithanypanjuices,andserveimmediately.

3NutsandseedsWhilenutsandseedsarealmostallhighinhealthyfats,arichsourceofcalories,andagoodsourceofprotein,theyeachofferadifferentrangeoftextures,flavors,andnutrients.Fromthespecialfatsandantibioticsincoconutsthroughtotheanti-inflammatoryformofvitaminEfoundinpumpkinseedsandthehighlevelsofomega-3sinwalnuts,thisfoodgroupisinvaluableinyourdietandcanbeenjoyedinmanydishes.

CHighincarbohydrate

FGoodsourceoffiber

VRichinvitaminsandminerals

DParticularlygoodfordigestivehealth

PHighinprotein

NNutrientboostforgluten-freediet

27COCONUTThecreamywhitefleshofthecoconutishighinfat,muchofwhichisatypeofsaturatedfatthatisantibioticandgoodforyou.

Morethan80percentofthecaloriesincoconutarefromfatand,althoughmuchofthisfatissaturated,thereisemergingevidencethattheyarehealthyfatsofwhichtherearefewdietarysources.Severalstudiesshowtheyreducetheriskofcardiovasculardisease.Oneofthesefats,lauricacid,seemstohavetheabilitytoincreasethe“goodcholesterol”HDLintheblood.Coconutfatsalsoseemtohaveastrongantibioticeffect,andthereisanecdotalevidencethatcoconutoilmayevenreverseorpostponetheeffectsofAlzheimer’sdisease.Thenutalsocontainsphytosterols,whichhaveatotalcholesterol-loweringeffect,andcoconutfleshisagoodsourceoffiber.

Oneofthefewsourcesofdietarymedium-chainfatslinkedtoheartprotection.CanincreaseHDLcholesterol.Stronglyantibiotic.MayimprovesymptomsofAlzheimer’sdisease.

Practicaltips:

Coconutflouranddriedcoconutarebothdriedformsofcoconutgoodforkeepinginthepantry.Usetheflourinbakingbutfollowcoconut-specifiedrecipestobesureofgoodresults.Youcandrinkcoconutwater(theclearliquidinsideawholecoconut)asitis,whilecoconutmilkismadebypressingcoconutfleshtoproduceamilkyliquidandisusedinmanyAsiandishes.

DIDYOUKNOW?

Coconutoilisoneofthebestandhealthiestfatsyoucanuseforfrying.Solidatroomtemperature,itisslowertooxidizeandalterchemicallythanothercookingoils,particularlythosehighinpolyunsaturatedfats.Oxidizedfatsarethoughttocontributetoheartdisease.

Coconutandmangoquinoa

SERVES4F

11/4cupscannedcoconutmilk

2/3cupwhitequinoa,rinsed

1largeripemango(about11/4pounds)

1/3cupsugarjuiceof1largelime

11/2-inchpiecefreshginger,slicedintochunks

2/3cupblueberries

1/4cuptoastedcoconutchips

4limewedges,todecorate

Method

1. Putthecoconutmilkandquinoaintoasmallsaucepanovermediumheatandbringtoaboil.Reducetheheat,cover,andsimmerfor15–20minutes,oruntilmostoftheliquidhasevaporated.Removefromtheheat,butleavethepancoveredforanadditional10minutestoallowthegrainstoswell.Fluffupwithafork,transfertoabowl,andletcool.

2. Meanwhile,peelthemango,discardthepit,andcoarselychoptheflesh(youwillneed2cups).Putthemangointoafoodprocessorwiththesugarandlimejuice.Squeezethegingerinagarlicpressandaddthejuicetothemangomixture.Processfor30secondstomakeasmoothpuree.

3. Mixthemangomixtureintothecooledquinoaandletstandfor30minutes.

4. Dividethemixtureamongfourbowlsandsprinklewiththeblueberriesandcoconutchips.Decoratewithlimewedgesandserve.

28ALMONDSAlmonds,likemanynuts,areahighfatfoodbutthisismostlytheheart-protectivemonounsaturatedtype.Almondsprotectyourheartinotherways,too.

Thefatinalmondsismorethan60percentmonounsaturatedandstronglylinkedwithprotectionfromheartdiseasebyitsabilitytoimprovethebloodfatsprofilebyloweringLDLandraisingHDL.AlmondsarealsorichinvitaminE—one1/3-cup/13/4-ounceportioncontainsmorethanyourRDA—andinflavonoids,bothofwhichofferadditionalprotectionforthecardiovascularsystem.VitaminE’sotherbenefitsincludeprotectionfromcancer,skinproblems,andarthriticachesandpains.Agoodsourceofcalcium,thesameservingofalmondsprovidesaroundone-fifthofyourdailyneeds.Andresearchshowsthatahandfulofalmondsadaycanhelppeoplewithtype-2diabetestoregulatetheirbloodglucoselevels.

Anexcellentsourceofhealthymonounsaturatedfats.RichintheantioxidantvitaminE.Agreatsourceofnondairycalcium.Richinflavonoids,whichofferprotectionfortheheart.

Practicaltips:

Trytofindwholealmondswiththeirbrownskinsstillon—theskinscontainmostofthebeneficialflavonoidsandvitaminE,andalsohelpthenutstostayfresh.Almondscanbeusedinmanysweetandsavorydishesandmakeanidealtoppingforbreakfastcerealsoraportablesnack.Theoilcanbeusedinasaladdressing,whilealmondflourisausefulhigh-proteinflourforthegluten-freediet—tryitincookies,crumbtoppings,andcakes.Storenuts,oil,andflourinacoolplacetoretainthehealth-givingcompounds.

DIDYOUKNOW?

Overweightpeopleondietswhoregularlyeatalmondsloseweightmorequicklythan

thosewhodon’t.Womenwhoatenutsatleastfivetimesaweekhada30percentreductionindiabetesriskoverwomenwhoneveratenuts,accordingtooneAmericanstudy.

Clementinealmondcake

SERVES8–10C

1stickunsaltedbutter,plusextraforgreasing

2/3cupsugar

4eggs,separated

1cupmilletflour

2teaspoonsgluten-freebakingpowder

11/4cupsgroundalmonds(almondflour)

juiceandfinelygratedzestof2clementines

Syrup

juiceof4clementines

1/2cupsugar

Topping

1cuplow-fatcreamcheese

2tablespoonssugar

2tablespoonsheavycream

Method

1. Preheattheovento350°F.Greasea9-inchspringformcakepan.2. Beattogetherthebutterandsugarfor3minutes,untilfluffy.Gradually

beatintheeggyolks.3. Combinetheflour,bakingpowder,andgroundalmonds,thenbeatinto

thebutter,sugar,andeggyolkmixture.Mixintheclementinejuice,reservingthezest.

4. Whisktheeggwhitesuntiltheyholdstiffpeaks.Foldcarefullyintothemixture,usingalargemetalspoon.Spoonthebatterintothepreparedpan.

5. Bakeinthepreheatedovenfor30–40minutes,untilatoothpickinsertedintothecentercomesoutclean.

6. Meanwhile,tomakethesyrup,puttheclementinejuiceandsugarintoasmallsaucepanandbringtoaboil.Boilfor3minutes,untilsyrupy.

7. Withthecakestillinitspan,makeholesalloverthesurfacewithatoothpick.Pourthehotsyrupoverthecake.Whenithastrickledintotheholes,removethecakefromthepanandtransfertoawireracktocoolcompletely.

8. Tomakethetopping,beattogetherthecreamcheese,sugar,andcream.Spreadthetoppingoverthecakeandsprinklewiththereservedclementinezest.

29CHESTNUTSChestnutsarelowinfatandcalories,andtheirhighcarbohydratecontentmakesthemidealforuseinagluten-freediet,eitherasnutsorasaflour.

Comparedwithothernuts,theyareunusuallyrichinstarches,whichmeansthattheirsweetfleshisidealformakingaversatilegluten-freeflour.Thesenutscontainmostofthemineralswerequire,albeitinsmallamounts,apartfromironandpotassium,whicharepresenthereinusefulamounts.Potassiumisimportanttohelpregulatethefluidinourbodiesandtokeepbloodpressureatasafelevel.Chestnutsarealsoagoodsourceofinsolublefiber,similartothatingrains,whichhelpstokeepthedigestivesystemworkingwellandoffersprotectionagainstheartdisease.

Lowerincaloriesandfatthanmostnuts—idealforthosewatchingtheirweightand/orfatintake.AgoodsourceofvitaminC.Usefulsourceofpotassiumforfluidregulationandhealthierbloodpressure.Usefulsourceofinsolublefiberforheartanddigestivehealth.

Practicaltips:

Freshchestnutscanbeeatenraw,buttheyareusuallycookedbeforeeating.Roast(aftercuttingacrossinthetopsothattheydon’texplodeintheoven)untiltenderorpartlyroasttomakethemeasytopeel,thensimmerinwaterormilk.Theirstarchinessmakesthemagoodstuffingalternativetoriceorbreadcrumbs.Usechestnutflourinplaceofcornstarchorwheatflourasathickenerforsaucesandstews,ormixwithothergluten-freeflourstomakeanidealflourforsweetbakedgoods,suchascrepesandshortbreads.

DIDYOUKNOW?

SweetfreshchestnutsaretheonlynutstosupplyvitaminCingoodamounts—asmallhandfulwillgiveyouaroundone-quarterofyourRDA.

Squashandchestnutrisotto

SERVES4C

1tablespoonoliveoil

3tablespoonsbutter

1smallonion,finelychopped

2cupsdicedbutternutsquash,acornsquash,orpumpkin

11/2cupscookedandshelledchestnuts

2cupsrisottorice

2/3cupgluten-freedrywhitewine

1teaspooncrumbledsaffronthreads(optional),dissolvedin1/4cupofthestock

41/4cupssimmeringgluten-freevegetablestock

1cupfreshlygratedParmesancheese,plusextraforserving

saltandpepper,totaste

Method

1. Heattheoilwith2tablespoonsofthebutterinadeep,heavysaucepanovermediumheatuntilthebutterhasmelted.Stirintheonionand

pumpkinandcook,stirringoccasionally,for5minutes,oruntiltheonionissoftandstartingtoturngoldenandthepumpkinbeginstobrown.

2. Coarselychopthechestnutsandaddtothemixture.Stirthoroughlytocoat.

3. Reducetheheat,addtherice,andmixtocoatinoilandbutter.Cook,stirringconstantly,for2–3minutes,oruntilthegrainsaretranslucent.Addthewineandcook,stirringconstantly,for1minute,untilithasreduced.

4. Addthesaffronliquidtotherice,ifusing,andcook,stirringconstantly,untiltheliquidhasbeenabsorbed.

5. Graduallyaddthesimmeringstock,aladlefulatatime,stirringconstantly.Addmoreliquidasthericeabsorbseachaddition.Increasetheheattomediumsothattheliquidissimmering.

6. Cookfor20minutes,oruntilalltheliquidhasbeenabsorbedandthericeiscreamy.Seasonwithsaltandpepper.

7. Removetherisottofromtheheatandaddtheremainingbutter.Mixwell,thenstirintheParmesanuntilitmelts.Adjusttheseasoning,ifnecessary.

8. Spoontherisottoontofourwarmplates,sprinklewithgratedParmesan,andserveimmediately.

30BRAZILNUTSRichinminerals,antioxidants,andhealthyfats,Brazilnutscanboostyourimmunesystemandhelpprotectagainstcancer.

Brazilscontainauniquemixoffats—around40percentoftheirfatismonounsaturates,whichhelptoboostHDLcholesterol,andaround35percentpolyunsaturates,whichlowersLDLcholesterol.Thesesupernutsarethehighestofallfoodsintheantioxidantmineralselenium,whichappearstoprotectusagainstcancersandotherdiseasesofaging.Seleniumlevelsinourstaplefoodshavebeendroppinginrecentdecadesasfarmingmethodsalter,sothisnutisaneasywaytoboostyourintake,especiallyinagluten-freediet.Butdon’teatalotinonego;see“Didyouknow?,”left.Thenutsalsohavegoodlevelsofmagnesium,calcium,andphosphorousforhealthybonesanda4-nut/3/4-ounceportionprovidesone-thirdofyourRDAforvitaminE.

Highinunsaturatedfatstoimprovebloodlipidsprofile.Extremelyrichinantioxidant,anticancerselenium.HighinvitaminE,whichboostsyourimmunesystemandhelpsprotectskin.Richinarangeofimportantminerals.

Practicaltips:

Becauseoftheirhighpolyunsaturatedfatcontent,Brazilsshouldbekeptincool,darkconditionsandeatenwithinweekstohelppreventtheirfatsfromoxidizing(turningrancid).EatrawtogetmorebenefitfromthehealthyfatsandvitaminE.

DIDYOUKNOW?

WhileBrazilnutsareahealthyfood,don’teatthemalldaylong.Ataround95mcgseleniumpernut,overeatingthemcouldgiveyouseleniumtoxicity.Fournuts(3/4oz)willgiveyoujustunder400mcg,whichistherecommendedupperdailylimit.

Honeyandspicesnackingnuts

SERVES6FPN

1/2cupBrazilnuts

1/2cuppecans

1/2cupcashewnuts

2tablespoonspumpkinseeds

1tablespoonsunfloweroil

11/2tablespoonshoney

1/2teaspoongroundcinnamon

1/2teaspoonallspice

1/2teaspoonblackpepper

1/2teaspoonsweetpaprika

1/4teaspoonsalt

Method

1. Lineabakingsheetwithparchmentpaperandpreheattheovento275°F.2. Combinealltheingredientsinabowl,exceptfor11/2teaspoonsofthe

honey,andthenspreadoutontothepreparedbakingsheet.3. Placeontothemiddleshelfoftheovenandcookfor10minutes.

Removefromtheovenanddrizzletheremaininghoneyoverthenuts.Letcool,thenserve.Storeinanairtightcontainerforuptoaweek.

31HAZELNUTSHazelnutsareagreatfoodtoeatforyourcardiovascularhealth,becausetheycontainseveralhearthealth-boostingnutrients.

Hazelnutsarehighintheflavonoidgroupofplantchemicals,includingquercetinandkaempferol,tosupporthearthealth.Thenutsarealsoasourceofseveralotherbeneficialplantcompounds,includingbetaine,whichhelpsclearthebloodofharmfulhomocysteine,andphytosterols,whichalsohelpimprovethebloodfatsprofilebyloweringcholesterol.Thefatsinhazelnutshaveadditionalcholesterol-loweringeffects—theyaremostlymonounsaturatedandcanreduceLDLcholesterolandraise“good”HDLcholesterol.HazelnutsarealsoextremelyhighinvitaminEandmagnesium,twoantioxidantsthatmaintainhearthealth,andinpotassiumforhelpinregulatingbloodpressure.

Highinflavonoidstopromotehearthealth.Richinplantcompounds,whichalsosupportthecardiovascularsystem.GreatsourceofvitaminE,magnesium,andpotassium.RichinmonounsaturatedfatstoraiseHDLcholesterol.

Practicaltips:

Buywholenutsinsteadofchopped—thechoppingprocessdestroysmuchofthenutrientcontentandshortenstheirshelflife.Useasasnack,breakfast,ordessertoraddtosaladsandstir-fries.Hazelnutoil—at120caloriespertablespoon—isevenhigherinmonounsaturatedfatthanoliveoilandmakesanidealsaladdressing.Hazelnutflourormealcanbeusedinawidevarietyofbakingrecipes(storeitintherefrigeratororfreezer).

DIDYOUKNOW?

HazelnutsareoneofthefewnutsnativetotheUKandstillgrowwildacrossthecountry,ripeninginOctober.Othernamesforhazelnutsarefilbertsandcobnuts.

Greenteaandhazelnuticecream

SERVES6

12/3cupscannedcoconutmilk

1(7-ounce)boxunsweetenedcreamedcoconut(availablefromAsiangrocerystores,gourmetfoodstores,online;oruse3cupscoconutcreamandomitthecoconutmilk)

1cupsugar

1tablespoongreenteapowder

1/2cuproasthazelnuts,chopped

Method

1. Putthecoconutmilkandcreamedcoconutintoamediumsaucepanovermediumheat.Stircontinuously,untilbothingredientshaveblendedtogether.(Orheatthecoconutcream.)

2. Whiskinthesugarandgreenteapowder.Stirinthechoppedhazelnutsandsetasidetocooltoroomtemperature.

3. Transfertoanicecreammachineandchurnaccordingtothemanufacturer’sdirections.Alternatively,pourthecooledmixtureintoashallow,freezer-proofcontainerandplaceinthefreezer.Letfreezeforabout1hour,thenremovefromthefreezer,stir,andfreezeagainuntilfirm.Storeinthefreezeruntilrequired.

32WALNUTSAstand-outhealthyfood,walnutsaretheonlynuthighinomega-3fatandarealsorichinaspecialformofvitaminE.

Walnutsareoneofthefewplantfoodstocontainahighleveloftheheart-protective,omega-3fatalpha-linolenicacid—oneofthefatsessentialinourdiet.Unlessweeatplentyoffish,itiseasytohaveashortageofthisimportantfatinyourdiet,soincludingwalnutsinyourdietwillhelpboostyourintake.Thesenutsarealsohighingamma-tocopherol,aformofvitaminEthatisthefocusofmuchresearchbecauseofitsstronganti-inflammatoryeffectsanditsabilitytosignificantlylowerLDLcholesterolandreducetheriskofcoronaryheartdiseaseandprostatecancer.Walnutscanalsohelpwithweightanddiabetescontrol.

Oneofthefewplantfoodsrichinomega-3fats.Unusualinitshighcontentofanti-inflammatoryvitaminEgamma-tocopherol.Canhelpwithbothweightlossanddiabetescontrol.Agoodsourceofpolyphenols,whichprotecttheheart,theBvitamins,andmostminerals.

Practicaltips:

Walnutsmayturnrancidinstoragebecausetheyarerichinpolyunsaturatedfats,sobuywholekernels,storeintherefrigerator,andchopasneeded.Eatrawwithskinsontogetthemostbenefitfromtheiroils,polyphenols,andvitaminE.Trythemasapestowithwalnutoilandbasil,orsprinkleoverbreakfastcerealorintoasaladwithbluecheeseandpears,usingawalnutoildressing.

DIDYOUKNOW?

Walnutoilnotonlytastesgreatbutisoneofourrichestsourcesoftheessentialfatalpha-linolenicacid.Justonetablespoonprovides1.7g—nearlyawholeday’srecommendedamount.

Zucchiniandwalnutbread

MAKES2LOAVESC

butter,forgreasing

23/4cupsgluten-freeall-purposeflour

1teaspoongluten-freebakingpowder

2teaspoonsxanthangum

1teaspoongluten-freebakingsoda

1teaspoongroundallspice

2teaspoonsgroundcinnamon

1cupsugar

3eggs

1cupvegetableoil

2teaspoonsvanillaextract

1cupwalnuts,coarselychopped

2cupsshreddedzucchini

Method

1. Preheattheovento325°F.Greasetwo81/2x41/2x21/2-inchloafpansandlinewithparchmentpaper.

2. Sifttogethertheflour,bakingpowder,xanthangum,bakingsoda,andspicesintoalargebowl.

3. Inaseparatebowl,beatthesugar,eggs,vegetableoil,andvanillaextracttoacreamyconsistency.Addtheflourmixture,walnuts,andzucchinitothebowlandfoldintomakeasmoothbatter.

4. Dividethebatterbetweenthetwopansandbakeinthepreheatedovenfor55–60minutes,untilfirmtothetouch.

5. Letcoolinthepansfor20minutesbeforetransferringtoawireracktocool.Letthebreadrestontherackforatleast30minutesbeforeserving.

33PISTACHIONUTSPistachioscontainseveralcompoundsandnutrientsthathelpcontroldiabetes,boostimmunity,andreducetheriskofheartdiseaseandeyeproblems.

Theyareaparticularlygoodsourceoffiberandprotein,whichgivesthemalowGI,andincludingtheminyourdietwillhelpcontroldiabetes.Thenutsarealsorichinavarietyofcompoundstohelplowercholesterolandhelppreventcardiovasculardisease.Theseincludebeta-sitosterolsandresveratrol,bothofwhichmayalsoprotectagainstcancer.PistachiosareagreatsourceofvitaminsAandEforhealthyskin,andvitaminB6,whichhelpsintheproductionofhemoglobintosupplyoxygenthroughoutourbodiesandboostimmunity.Theirhighcontentofthecarotenesluteinandzeaxanthinmeanstheyarehelpfulinprotectingoureyesfrommaculardegeneration.

Canhelppreventorcontroltype-2diabetes.Containcholesterol-loweringcompoundsbeta-sitosterolsandresveratrol.Containplantcompoundsthatalsohelppreventcancers.Immune-boostingandusefultohelpprotecteyes.

Practicaltips:

PistachiosarewidelyusedinsavoryandsweetItalian,MiddleEastern,andIndiancuisine—frompilafsandpâtéstoicecreamsandcookies.Theygowellwithpomegranateseedsandquinoainawintersalad,addnutrientsandcolortoacrumbstuffing,andaregreatinanutroast.Ahandfulmakesahealthysnack.

DIDYOUKNOW?

Pistachios—originallyfromTurkeyandtheMiddleEast—gettheirgreencolorfromchlorophyll,thesamechemicalfoundinleaves.It’sthisthatmakespistachiossuchagoodsourceofcarotenes.

Pistachiomacarons

MAKES24

1/2cupskinnedpistachionuts,plusextratodecorate

1/3cupconfectioners’sugar

1tablespoonriceflour

2eggwhites

1/4cupsuperfinesugar(orgranulatedsugarprocessedinablenderfor1minute)

2/3cupunsweeteneddriedcoconut

1tablespoonchoppedfreshmint

Method

1. Preheattheovento350°Fandlinetwobakingsheetswithparchmentpaper.

2. Putthepistachionuts,confectioners’sugar,andriceflourintoafood

processorandprocessuntilfinelyground.3. Whisktheeggwhitesinaclean,drybowluntilstiff,thengradually

whiskinthesuperfinesugar.Foldinthepistachiomixture,coconut,andmint.

4. Placespoonfulsofthebatterontothepreparedbakingsheetsandpressapistachioontopofeachtodecorate.

5. Bakeinthepreheatedovenforabout20minutes,untilfirmandjustbeginningtobrown.Letcoolonthebakingsheetsandserve.

34PEANUTSPeanutscontainmoreplantsterols(goodforloweringcholesterol)thanothernutsandarerichinmood-boostingandheart-protectivenutrients.

Peanutsarerichinphytosterols,whichcanlowercholesterolbyupto15percent,andhighinantioxidantpolyphenols.Theseincluderesveratroltoprotecttheheart;coumaricacid,whichmayprotectagainststomachcancer;andisoflavonesthatprotectagainstbreastandprostatecancers.TheyareagoodsourceofvitaminE,anantioxidantlinkedwithheartandarterialhealth,andareextremelyrichinniacin,theBvitaminthatimprovesbloodflowtothebrainandhelpsreleaseenergyfromfood.Theyarealsoagreatsourceofthemood-boostingaminoacid,tryptophan.

Highinplantsterols,whichcanhaveadramaticcholesterol-loweringeffect.Richinantioxidantcompoundstoprotecttheheartandfightcancers.HighinvitaminEforarterialandskinhealth.Richsourceofniacinandmonounsaturatedfats.

Practicaltips:

Buypeanutsintheirshellsoratleastintheirskins—theywillkeeplongerandretainmorenutrients.Theymakeagreatsnacksprinkledwithalittlesmokedpaprikaandroasted,ortrytheminacarrotandcabbagecoleslawdressedwithpeanutoil.Roastingthenutscanincreaseantioxidantlevels.Commercialpeanutbuttersoftencontainsugarandsalt,sotrymakingyourown—blendshelledpeanutsinablenderwithalittlepeanutoiluntilyouhaveagoodspreadingconsistency.

DIDYOUKNOW?

Peanutoilisalmostashighinhealthymonounsaturatesasoliveoilandcanolaoil,anditalsocontainsasmallamountoftheessentialomega-3fat,alpha-linolenicacid.Peanutoilhasahighsmokepoint,makingitidealforsautéing.

Chickenandspicypeanutsalad

SERVES4VN

1/4cupchunkypeanutbutter

2tablespoonslemonjuice

1garlicclove,finelychopped

1tablespoonfinelychoppedfreshginger

2teaspoonssesameoil

1tablespoonpackedlightbrownsugar

1tablespoongluten-freetamari(Japanesesoysauce)

1tablespoonwater

1/4–1/2teaspooncayennepepper

2tablespoonsfinelychoppedfreshcilantro

2scallions,thinlysliced

2/3headofromainelettuce,chopped

1cucumber,sliced

1smallred,yellow,ororangebellpepper,seededanddiced

21/2cupsdiced,cookedskinless,bonelesschickenbreast

Method

1. Inasmallbowl,combinethepeanutbutter,lemonjuice,garlic,ginger,sesameoil,brownsugar,tamari,water,andcayenne.Stirinthecilantroandscallions.

2. Inalargeservingbowl,tossthelettuce,cucumber,andbellpepperwithafewspoonfulsofthepeanutdressing.Dividethesaladamongfourservingplatesorbowls.Topwiththechicken,thendrizzlewithmoreofthedressing.Serveimmediately.

35CASHEWNUTSCashewnutscontainagoodbalanceofprotein,carbohydrates,andminerals,andtheyarerichinatypeofoilthathelpsprotecttheheart.

Lowerinfatthanmanyothernuts,cashewnutscontainagoodbalanceofnutrientsandmaketheideallow-GIfoodtoeatasasnacktomaintainsteadybloodsugarlevelswhileboostingyourcarbintake.Thefatincashewnutsismostlyoleicacid—amonounsaturatedfatthatislinkedwithgoodcardiovascularhealth.Cashewnutsarehighinmagnesium,amineralthatworkswithcalciumtopromotehealthybonesandteethandcanhelptolowerhighbloodpressure.Theyarehigherinselenium,amineralthatmayreducetheriskofcancer,thanmostothernutsandalsocontainusefulamountsofimmune-boostingzincandfluid-regulatingpotassium.

Agoodsourceofcarbohydratesandprotein.Richinoleicacid,linkedwithheartandarterialprotection.Highinmagnesiumforhealthybonesandteeth.Goodsourceofseleniumtolowertheriskofcancer.

Practicaltips:

Unsaltedcashewnutsmakeagreatadditiontoallkindsofrecipes.Addahandfuloflightlytoastedcashewnutstoavegetarianstir-fryorcurryjustbeforeyouservetoincreasetheproteincontent.Addthemtohotorcoldricedishestoaddcrunchandnutrients.Packsomewithsunflowerseedsandgoldenraisinsforasnackidealfortraveling.Storecashewnutsintherefrigeratortomaintainthenutrientcontent,oryoucanevenfreezethemforuptoayear.

DIDYOUKNOW?

Cashewnutsaresoldpreshelledbecausetheshellscontainurushiol,askinirritant(thekernelsdon’t).

Cashewnutandchickpeacurry

SERVES4CFV

1largeYukongoldorred-skinnedpotato,choppedintobite-sizepieces

3tablespoonsvegetableoil

1onion,chopped

2garliccloves,chopped

11/4-inchpiecefreshginger,peeledandfinelychopped

1teaspooncuminseeds

1teaspoonchilipowder

1/2teaspoongroundturmeric

1/2teaspoongroundcinnamon

1(15-ounce)canchickpeas,drainedandrinsed

1cupcashewnuts

1cupgluten-freevegetablestock

1cupcoconutmilkchoppedfreshcilantro,togarnish

cookedrice,toserve

Method

1. Putthepotatointoalargesaucepanofboilingwaterandcookfor10–15minutes,untiltenderbutstillfirm.

2. Heattheoilinalargesaucepanovermediumheat.Sautétheonion,garlic,ginger,cuminseeds,chilipowder,turmeric,andcinnamonfor5minutes,oruntiltheonionissoftandtranslucent.

3. Stirintheboiledpotato,chickpeas,andcashewnuts,andcookforanadditional3minutes.Stirinthestockandcoconutmilk.Reducetheheattolowandcontinuetocookfor15minutes,oruntilthickandcreamy.

4. Garnishwithcilantroandserveimmediatelywithcookedrice.

36PINENUTSPinenutsareanimportantsourceoftheomega-3fatALAandseveralothernutrientsknownforhelpingtokeepyourcardiovascularsystemhealthy.

Thesmallseedsarerichinpolyunsaturatedfat,muchofwhichisintheformofomega-6s,buttheyalsocontainasmallamountoftheomega-3essentialfat,alpha-linolenicacid(ALA).Thisisoneofthetwo“essentialfats”thatmustbeprovidedbydietbecauseourbodiescannotmakeit.ALAcanevenconvertinthebodytoEPAandDHA,thetwouniquefatsfoundmainlyinoilyfishthatpromoteahealthycardiovascularsystemandreducethepainofrheumatoidarthritis.PinenutsarealsohighinvitaminEandzinc,twoantioxidantstohelptheheart,boosttheimmunesystem,andincreasefertility.Andthereareimportantplantsterolsandstanolshere—compoundsthathelplowerbloodcholesterolandboosttheimmunesystem.

OneoffewplantfoodstocontainALAinsignificantamounts.Helpstopromoteheartandarterialhealth.Containsimmune-boostingantioxidantszincandvitaminE.Helpsminimizesymptomsofarthritis.

Practicaltips:

Pinenutshaveadistinctiveflavoranddelicatetexture.Trythemindishescookedwithbroccoli,spinach,goldenraisins,andoilyfish.TheyareatraditionalingredientofItalianbasilpestoandcanbesprinkledovermanypastadishes.Becausepinenutsaresorichinpolyunsaturates,theyturnrancidquickly,sostoreintherefrigeratorandusewithinamonth.

DIDYOUKNOW?

PinenutscomefromseveralspeciesofpinetreesandareharvestedintheMediterranean,Asia,andeventheUnitedStates.Allhavesimilarnutritionalprofiles.

Babybroccoliwithpinenuts

SERVES4FVN

11/2poundsbabybroccoli

3tablespoonsextravirginoliveoil

3shallots,thinlysliced

2largegarliccloves,thinlyslicedpinchofcrushedredpepperflakes

3tablespoonspinenuts,toasted

4tablespoonsbutter

2tablespoonscapers,drained

1/4cupsnippedfreshchives

1ounceParmesancheese,shavedintowafers

seasaltandpepper,totaste

Method

1. Cutoffthebroccolifloretsandslicelengthwiseifthick.Slicetheleavesandstemsinto3/4-inchpieces.Steamfor2minutesoverasaucepanof

boilingwater,untilbarelysoft.Removefromtheheat.Reservethecookingwater.

2. Heattheoilinalargeskilletovermedium-lowheat.Addtheshallotsandsautéfor5minutes.

3. Addthegarlicandsautéfor2–3minutes,untiljuststartingtobrown.4. Increasetheheattomediumandaddthebroccoli.Addtheredpepper

flakesandseasonwithsaltandpepper.Add3–4tablespoonsofthebroccolicookingwater.Cook,stirring,for4–6minutes,untilthebroccoliisjusttenderandstillbrightgreen.

5. Stirinthepinenutsandchecktheseasoning.Transfertoaservingdishandkeepwarm.

6. Heataheavyskillet.Whenitishot,addthebutterandsizzleuntilgolden.

7. Removefromtheheatandstirinthecapersandhalfthechives.8. Pourthesauceoverthebroccoli.Sprinklewiththecheeseshavingsand

theremainingchives.

37PUMPKINSEEDSPumpkinseedshaveanunusualbalanceofomegafatsandhighlevelsofvitaminE—essentialforgoodhealthandimportantinminimizingtheriskofseveraldiseases.

Itisnotjustthetypeoffatthatweeat(saturated,mono-,orpolyunsaturated)thatisimportantfordiseasepreventionbuttheratioofomega-6sandomega-3s(twotypesofpolyunsaturates).Manypeoplehavemuchmoreomega-6thanishealthyandtoolittleomega-3.Pumpkinseedoilhasanalmostperfectratioof3:1.TheseedsarealsooneofthefewplantfoodstocontainasignificantamountofvitaminEintheformofgamma-tocopherol,whichisstronglyanti-inflammatoryandislinkedtoareductionintheriskofsomecancersandheartdisease.PumpkinseedsarealsohighinplantsterolsthatcanlowerLDLcholesterol,raiseHDL,andreducebloodpressure.

Perfectbalanceofomega-6andomega-3fatstoprotectfromdisease.Highinanti-inflammatoryvitaminEgamma-tocopherolforadditionaldiseaseprotection.Richinseveralminerals,includingzincandmagnesium.ContainplantsterolstolowerLDLandraiseHDLcholesterol.

Practicaltips:

Pumpkinseedsarealmostalwayssoldwiththeouterpaleshellremovedalthoughitisperfectlyedible.Addtheseedstostore-boughtmuesliorgranolaoreatmixedwithchoppedfruitandyogurt.Trythemlightlyroastedintheovenasasnackorsprinklethemoversalads.Grindorchoptheseedsandaddtoaveggieburgermix.Usepumpkinseedoilinsaladdressingsordrizzledoveranutroast.

DIDYOUKNOW?

Makeyourown:Youcandrytheseedsfromthecenterofanypumpkinorsquashandthen

roastthemgentlyonalowheatforabout20minutesorso.

Indianspicedslaw

SERVES4FVDN

2cupsshreddedredcabbage

2/3cupshreddedkale

1redapple,suchasRedDelicious,coredandcoarselygrated

1largecarrot,shredded

Topping

2tablespoonspumpkinseeds

2tablespoonssunflowerseeds

2tablespoonssliveredalmonds

1/2teaspoongluten-freegarammasala

1/4teaspoongroundturmeric

1tablespoonsunfloweroil

Dressing

2/3cupplainyogurt

1teaspoongluten-freegarammasala

1/4teaspoongroundturmeric

saltandpepper,totaste

Method

1. Tomakethetopping,preheataskilletovermediumheat.Putthepumpkinseeds,sunflowerseeds,almonds,garammasala,andturmericinthehotpanandpourtheoiloverthem.Cookfor3–4minutes,stirringoften,untilthealmondsaregoldenbrown.Letcool.

2. Tomakethedressing,puttheyogurt,garammasala,andturmericinalargebowl,thenseasonwithsaltandpepperandstirwell.

3. Addthecabbage,kale,apple,andcarrottothebowlandtossgentlytogether.Dividethesaladamongfourbowls,sprinklethetoppingoverthesalad,andserve.

38SESAMESEEDSEveninsmallamounts,tinysesameseedscanofferaboosttoyournutrientintake.Theyarerichinimportantfibers,minerals,andplantsterols.

Thefibercontentofsesameseedsisunusualbecauseitishighinsesaminandsesamolin,twomembersofthelignangroupoffibersthatbothlowerLDLandbloodpressureandcanenhancetheeffectofvitaminEinthediet.Therichsterolcontentoftheseedsalsoenhancesthecholesterol-loweringeffect.Theseedscontainagoodrangeofmineralsandarehighinbone-boostingcalcium.Theyalsohaveahighcoppercontent—ananti-inflammatoryminerallinkedwithprotectionfromthesymptomsofarthritis.Tahiniisagroundsesameseedpasterichinallthenutrientscontainedintheseedsandsesameseedoilcontainsagoodbalanceofmonounsaturatedandpolyunsaturatedfats.

Containsspecialtypesoffiberthatboostcardiovascularhealth.RichinantioxidantvitaminE.Highincopper,whichcanhelpreducearthriticsymptoms.Goodsourceofcalcium.

Practicaltips:

Sprinkletheseedsonvegetables,suchasbroccoliorspinach,beforeservingoraddtograinsalads.Grindtheseedsbeforehandtohelpthebodyabsorbthenutrientsmoreeasily.TahiniisanessentialingredientofthepopularMiddleEasternpureesbabaganoushandhummus.Trymixingextratahiniintohummustoenhancetheflavorofthedip.Usesesameoilforstir-fryingor,togetthemostfromitsdistinctiveflavor,sprinklealittleonfoodbeforeserving.

DIDYOUKNOW?

Cold-pressedsesameoilmakesanexcellenthealthychoiceforsalads,becauseitcontainsmorevitaminEandnutrientsthanoilsfromotherextractionmethods.Itisalsolesslikely

tooxidizewhenfriedathightemperatures,soisidealforstir-fries.

Toffeebananas

SERVES4CF

1/2cupgluten-freeall-purposeflour

1/2teaspoongluten-freebakingpowder

1egg,beaten

1/3cupicewater

4large,ripebananas

3tablespoonslemonjuice

2tablespoonsriceflourvegetableoil,fordeep-frying

Toffee

2/3cupsugar

1/4cupicewater,plusanextrabowloficewaterforsetting

2tablespoonssesameseeds

Method

1. Sifttheflourandbakingpowderintoabowl.Makeawellinthecenter,

addtheeggandicewater,andwhisktoasmoothbatter.2. Peelthebananasandcutinto2-inchpieces.Gentlyshapethemintoballs

withyourhands.Brushwithlemonjuicetopreventdiscoloration,thenrollinriceflourtocoat.Pourtheoilintoasaucepantoadepthof21/2inchesandpreheatto375°F,oruntilacubeofbreadbrownsin30seconds.Coatthebananasinthebatterandcook,inbatches,inthehotoilforabout2minuteseach,untilgolden.Liftthemoutanddrainonpapertowels.

3. Tomakethetoffee,putthesugarintoasmallsaucepanoverlowheat.Addthewaterandheat,stirring,untilthesugardissolves.Simmerfor5minutes,removefromtheheat,andstirinthesesameseeds.Tossthebananaballsinthetoffee,scoopthemout,anddropintothebowloficewatertoset.Liftthemoutanddivideamongindividualservingbowls.Servehot.

39SUNFLOWERSEEDSSunflowerseedsarepackedwithimportantnutrientsthatareoftenlackinginagluten-freediet,whichofferprotectionagainstseveralmajordiseases.

TheseseedsareoneoftherichestinvitaminE.NaturalvitaminE(insteadofinsupplementform)isavaluableantioxidant,protectingusfromthediseasesofaging,includingcardiovasculardisease,cancers,andarthritis.One10-teaspoonportionofsunflowerseedsgivesyouaroundtwo-thirdsofyourRDA.Italsoprovidesone-quarterofyourseleniumRDAtoprotectagainstcancerandone-quarterofyourvitaminB6.Thisvitaminhelpsclearthebloodofhomocysteine,highlevelsofwhichcontributetoheartdisease.Theseedsareparticularlyrichincholesterol-loweringplantsterols,andsunfloweroilisamajorsourceoftheessentialomega-6fat,linoleicacid.

RichinvitaminsB1andE,andselenium,allofwhichmaybelowintheaveragegluten-freediet.Offerprotectionfromcardiovasculardisease,arthritis,andcancer.Highinplantsterolstolowercholesterol.AnexcellentsourceofvitaminB6,niacin,folate,magnesium,andzinc.

Practicaltips:

Storesunflowerseedsinacool,dry,darkplaceinanairtightcontainerandeatwithinthreemonths,becausetheirhighpolyunsaturatescontentmakesthemvulnerabletospoiling.Addtheseedstobreakfastcerealsandsalads,ortoanut,seed,anddriedfruitmixtoboostnutrientcontent.Virginsunfloweroilisdeliciousinasaladdressingormixedwitholiveoiltomakeamayonnaise.

DIDYOUKNOW?

Ifyouuserefinedsunfloweroilforhigh-temperaturecooking,don’tsaveitandreuseit,becausefrequentreheatingofomega-6oilsproducestoxinsthatmaydamageyourhealth.

Appleandseedmuesli

MAKES10SERVINGSCFVDN

1/2cupsunflowerseeds

1/4cuppumpkinseeds

3/4cupcoarselychoppedhazelnuts

23/4cupsbuckwheatflakes

21/2cupsriceflakes

11/4cupsmilletflakes

11/3cupscoarselychoppeddriedapple

3/4cupcoarselychopped,driedpitteddates

Method

1. Heatanonstickskilletovermediumheat.Addtheseedsandhazelnutsandlightlytoast,shakingthepanfrequently,for4minutes,oruntilgoldenbrown.Transfertoalargebowlandletcool.

2. Addtheflakes,apple,anddatestothebowlandmixthoroughlyuntilcombined.Storethemuesliinanairtightjarorcontainer.

40FLAXSEEDTinyflaxseedhaveanalmostuniquefatprofilewitharemarkablyhighlevelofbeneficialomega-3fats.

FlaxseedaretherichestofallcommonlyeatenplantfoodsIntheessentialfatalpha-linolenicacid(ALA),oneoftheomega-3fatsthatexpertssayweshouldgetmoreofinourdiets.Morethan50percentoftheoilinflaxseedisALA.TheseedsareausefulfoodforvegetariansbecausetheALAconvertstothefatsEPAandDHAinthebody—thesearethespeciallong-chainfatsfoundinoilyfishandarebothanti-inflammatoryandprotectagainstcardiovasculardisease.Someresearchshowsthattheomega-3fatscanalsoimprovememoryandhelppreventdepressionandbreastcancer.Theseedscontaingoodamountsofsolubleandinsolublefibersoareagooddigestiveaid.Cold-pressedflaxseedoilcontainsallthebeneficialcompoundsfoundintheseedsinaneasilydigestedform.

Highestofallplantfoodsinomega-3fats.Anti-inflammatoryandprotectsagainstcardiovasculardisease.Mayhelpimprovememory,easedepression,andreducetheriskofbreastcancer.Fibercontenthelpsdigestion.

Practicaltips:

Storetheseedsinacool,dark,dryplacetokeepthemfreshandusewithinamonth.Thenutrientsandoilsarehardertodigestfromwholeseedssoitisagoodideatogrindthembeforeuse.Addgroundseedstoyourbreakfastcerealoryogurt,orsprinkleontosaladsandintocasserolesandvegetabledishesbeforeserving.Andusealittleoftheoilinsaladdressingsorsprinkledonsteamedvegetables.Donotusetheoilforcooking.

DIDYOUKNOW?

Youneedonly2tablespoonsofflaxseedortheiroilperdaytoseeareductioninLDLcholesterol,butbecauseithasalowsmokepoint,don’tusetheoilforcooking.

Three-seedsalad

SERVES4FVDN

4cupsbabyspinach

1/2oakleaflettuce,leavesseparatedandtornintobite-sizepieces

2celerystalks,sliced

smallhandfulofceleryleaves,coarselychopped,plusafewextratogarnish

1cupblueberries

juiceof1lemon

saltandpepper,totaste

Dressing

2tablespoonssesameseeds,

toasted,plusafewextratogarnish

2tablespoonssunflowerseeds

2tablespoonsflaxseed

1garlicclove,sliced

2tablespoonsoliveoil

juiceof1lemon

2/3cuplow-fatplainyogurt

saltandpepper,totaste

Method

1. Putthespinachandlettuceinasaladbowl.Sprinklethecelery,celeryleaves,andblueberriesoverthegreens.Drizzlewiththelemonjuice,seasonwithsaltandpepper,andtossgentlytogether.

2. Tomakethedressing,putthesesameseeds,sunflowerseeds,andflaxseedinablender.Addthegarlic,oliveoil,andthelemonjuiceandseasonwithsaltandpepper.Processuntiltheseedsarefinelyground,thenscrapefromthesidesandaddtheyogurt.Processagainbrieflyuntilyouhaveafinepaste.

3. Dividethesaladamongfourplatesandaddagenerousspoonfulofthedressingtothecenterofeachplate.Garnishwithafewextrasesameseedsandceleryleavesandserve.

41EXTRAVIRGINOLIVEOILOliveoilisthehighestofallcommonlyeatenfoodsinmonounsaturatedfats,whichhaveseveralpotentialhealthbenefits.

Nearlythree-quartersofthefatinoliveoilIsmonounsaturatedandoverrecentyearsseveralhealthbenefitshavebeenassociatedwiththistypeofoil.Similarlytopolyunsaturates,itcanhelplowerLDLcholesterol,butitcanalsoraiseHDLcholesterolandofferevenmoreprotectionagainstarterialandheartdisease.Thecold-pressedoliveoilscontainseveralplantcompounds,includingsterolsandpolyphenols,whichincreasethisheartprotectiveeffect,andothersthatmayreducetheriskofcancersandevenminimizethesymptomsofarthritisandreducepain.OliveoilalsocontainsagoodamountoftheantioxidantvitaminEfortheimmunesystem,healthyeyes,andskin.

Highinmonounsaturatedfattoimprovethebloodcholesterolprofile.Cold-pressedoilscontainavarietyofsterolsandplantcompoundstoprotecttheheart.HighinvitaminE.Cold-pressedoilscanhelpprotectagainstsomecancersandarthriticpain.

Practicaltips:

Storeoliveoilinthedarkandusewithinafewweeks.Trytobuycold-pressedoliveoilbecauseitwillcontainmuchhigherlevelsofhealthyplantcompounds.Useoliveoilinsaladdressings,asadip,orsprinkledovervegetablesasagarnish.Useitinsteadofotherfatsformashedpotatoesandvegetablepurees.

DIDYOUKNOW?

Lightandheatbothdepriveoliveoilofitsbeneficialcompounds.Avoidcookingwithcold-pressedandextravirginoliveoilathightemperatures(over375°F)becausethebeneficialcompoundsstarttodegradearoundthispointandcanproduceharmfulfreeradicals.

Oliveoil-roastedvegetables

SERVES4FVDN

3redbellpeppers

1cupoliveoil

1zucchini,thicklysliced

1fennelbulb,coarselychopped

2largeredonions,coarselysliced

3whiteonions,thicklysliced

2extra-largeeggplants,

thicklysliced

5ripetomatoes,blanched,peeled,cored,andseeded

1tablespoonfreshthymeleaves

1tablespoonfreshrosemaryleaves

1teaspoonsugar

saltandpepper,totaste

Method

1. Preheatthebroilertohigh,thenputtheredbellpeppersonthebroilerpanandbroiluntiltheskinsblacken.Turnandbroilagain,continuinguntiltheyareblackenedallover.Puttheminabowlandcoverwithplasticwraptosweatforabout10minutes,thenpeelofftheskinundercoldrunningwater.Cutthemopenandseedthem,thenchopthefleshintolargechunks.

2. Meanwhile,putalarge,heavysaucepanovermediumheatandaddhalfoftheoil.Addthezucchiniandcookuntiltheybegintobrown.Transfertoalargeroastingpanandkeepwarm.Addthefennelandonionstothepanandsautéfor15–20minutes,untiltheysoften,thentransferthemtotheroastingpan.Addtheeggplantsandsomemoreoil(theywillsoakupalot)tothepanandsautéuntiltheybegintobrown.Addthemtotheroastingpan,laidflatinasinglelayer.

3. Preheattheovento375°F.Addthetomatoes,redbellpeppers,thyme,androsemarytotheroastingpan.Sprinklethesugaroverthevegetablesandmixthrough.Thereshouldbeatightlayerofvegetables,notastew.Ifyouneedmoreroom,usetworoastingpans.Seasonwithsaltandpepper,drizzlewiththeremainingoliveoil,andplace,uncovered,inthepreheatedovenfor40–50minutes.

4. Eatimmediatelyorletcoolandeatcold.

42CANOLAOILCanolaoilhasaparticularlyhealthybalanceoffatsforhearthealthandisprobablythebestchoiceofoilforawiderangeofculinaryuses.

CanolaoilisagoodsourceofmonounsaturatedfatstolowerLDLcholesterolandraiseHDL,soloweringyourriskofheartdisease.Itisalsolowerinsaturatesthanoliveoilandistherichest—ataround10percentofitstotalfatcontent—ofallthecommonlyusedculinaryoilsinalpha-linolenicacid(ALA),anomega-3essentialfatthathasbeenlinkedtohearthealthandisanti-inflammatoryandimmune-boosting,andimprovesinsulinsensitivity.Theoilhasahighburning(smoke)point,whichmeansitretainsitshealthbenefitsanddoesn’tproducefreeradicalsorcarcinogenswhenusedforhigh-temperaturecooking.ItisalsolowintransfatsandhighinvitaminE,anantioxidantvitaminlinkedwithhealthyskinandprotectionagainstcardiovasculardisease.

Lowinsaturatesandwithagoodbalanceofmono-andpolyunsaturatedfats.Higherthanallothercookingoilsintheessentialomega-3fatALA.GoodcontentofvitaminE.Extravirginandcold-pressedtypescontaingoodlevelsofplantsterols.

Practicaltips:

Cold-pressedorextravirgincanolaoilisahealthyandtastyalternativetootheroilsinsaladsandasadip.TheyalsocontaingreateramountsofbeneficialALA,vitaminE,andcompoundsthanrefinedcanolaoil.

DIDYOUKNOW?

Canolaoilisfromanannualplantandamemberofthebrassicafamily.Ithasbrightyellowflowersinsummeranditistheseedsthataresorichinoil.Just11/2tablespoonsofcanolaoilperdaywillhelpboostyourhearthealth.

Summerpotatosalad

SERVES4CF

1poundnewpotatoes,skinson

5scallions

1goodhandfulfreshmintleaves

1goodhandfulfreshparsley

1/4cupextravirgincanolaoil

1tablespoonwhitewinevinegar

1teaspoonsugar

1teaspoongluten-freeFrench-stylemustard

saltandpepper,totaste

Method

1. Putthepotatoesinasaucepan,coverwithwater,addalittlesalt,and

placeovermedium-highheat.Bringtoaboilandsimmerforabout20minutes,oruntilthepotatoesaretender.

2. Whilethepotatoesarecooking,slicethescallions,retainingmostofthegreenparts,andfinelychopthemintandparsley.Inabowl,mixtogethertheoil,vinegar,sugar,mustard,andseasoning.

3. Drainthepotatoesandreturntheminthepantothehotstove(turnedoff)for1minutetoevaporateanyremainingmoisture.

4. Whilethepotatoesarestillhot,transferthemtoabowlandcoarselychopthem.Addthescallions,herbs,anddressingandstirtomixthoroughly.Coverandletstandfor1hourtoabsorbtheoilandflavoringsbeforeserving.

4FruitsFruits,bothfreshanddried,areinvaluablebecausetheyaddsomuchinterest,flavor,andcolortoanydiet.MostarehighinvitaminCandpotassium,whilemanyarerichincarotenesthatyourbodycanconverttovitaminA.Thisimportantvitamincanbelackinginagluten-freediet.Manyfruitsarealsoagoodsourceofsolublefiber,whichhelpscardiovascularhealth,whiletheirvariedcontentofplantchemicalsoffersprotectionfrommanymorediseasesandhealthproblems.

CHighincarbohydrate

FGoodsourceoffiber

VRichinvitaminsandminerals

DParticularlygoodfordigestivehealth

PHighinprotein

NNutrientboostforgluten-freediet

43BANANASBananas,withtheirhighstarchcontentandbenefitsforthedigestivesystem,areausefulfruittoeatregularlyonagluten-freediet.

WhilebananasarenotashighinvitaminCorantioxidantsassomeotherfruits,theyhaveplentyofotherimportantnutrients.Theyaretheonlyfruithighinstarchinsteadofsugars;especiallytrueifthebananaiseatenbeforeitbecomestooripe.Thisstarchincludesatypecalled“resistantstarch,”whichensuresthefruittakeslongertobedigested.Thisbringstwomainbenefits:thefruithelpskeepbowelsregular,anditisalsovaluableinmanagingdiabetesbecausebloodsugarlevelsarelesslikelytofluctuate.Thiseffectcanalsokeephungerpangsatbay.Bananasarerichinprebiotics,indigestiblecarbohydratesthatfeedprobiotics(healthybacteria)inthedigestivesystemandkeeptheguthealthy.Theyarealsorichinpotassiumforbloodpressureandcontaintheaminoacidtryptophan,whichhelpsyourbodyrelax.

Resistantstarchcontenthelpsbowelregularity;prebioticskeepthedigestivetracthealthy.Canhelpkeepbloodsugarlevelseven—agreathelpinmanagingdiabetesandhungerpangs.Highpotassiumcontenthelpscontrolhighbloodpressure.Containstryptophan,whichpromotesrelaxationandsleep.

Practicaltips:

Whilebananasaremostoftenpeeledandeatenraw,theycanalsobecooked.Bakeintheirskinsorbroilandservewithmaplesyrup.Ripebananasmakeadeliciousingredientincakes,muffins,andbreads—mashandreplacesomeofthesugarwiththefruit.Mashripebananasandfreezeastheyare,oruseinicecreamorsorbet.

DIDYOUKNOW?

Becausetheyhaveashortshelflife,bananashavebeenwidelyeatenacrosstheworldonly

sincethetwentiethcentury,afterimprovementsintransportandtheadventofrefrigeration.

Bananacrepes

SERVES4CFD

1/2cupbuckwheatflour

1/2cupgluten-freeall-purposeflourpinchofsalt

1extra-largeegg,lightlybeaten

1/2cupmilk

1/2cupwater

3tablespoonsbutterormargarine

Maplesyrupbananas

3tablespoonsbutterormargarine

2tablespoonsmaplesyrup

2bananas,thicklyslicedonthediagonal

Method

1. Siftthefloursandthesaltintoamixingbowl.Makeawellinthecenterandaddthebeatenegg,milk,andwater.Usingawirewhisk,gradually

mixtheflourintotheliquidingredients.Whiskuntilyouhaveasmoothbatter.

2. Melt2tablespoonsofthebutterinasmallsaucepanandstiritintothebatter.Coverthebatterandletrestfor30minutes.

3. Melthalftheremainingbutterinamediumskillet.Whenthepanishot,pourinenoughbattertomakeathincrepe,swirlingthepantoachieveanevenlayer.

4. Cookonesideuntillightlybrowned,then,usingaspatula,turnoverandcooktheotherside.Slideontoawarmplateandcoverwithaluminumfoilwhileyoucooktheremainingcrepes,addingmorebutterwhenneeded.

5. Tomakethemaplesyrupbananas,wipetheskillet,addthebutter,andheatuntilmelted.Stirinthemaplesyrup,thenaddthebananasandcookfor2–3minutes,oruntilthebananashavejustsoftenedandthesaucehasthickenedandcaramelized.Toserve,foldthecrepesinhalfandhalfagain,thentopwiththebananas.

44GRAPEFRUITThetartsweetnessoffreshgrapefruitmakesthempopularbreakfastfruits,buttheirhighsolublefibercontentalsomeansthey’reparticularlygoodforanyonewithbowelproblems.

Ofallfruits,grapefruitisoneoftherichestinvitaminC—justonefruitcontainsourwholedailyrequirement.VitaminCisapowerfulanti-inflammatoryantioxidantandcanhelpslowtheprogressofarthritisaswellashelpingtopreventcardiovasculardisease.Itisalsolinkedwithimprovedmood,memory,andconcentration.Fortunately,grapefruitisalsorichinbioflavonoids,whichenhancetheeffectsofthevitaminC.Sweet,pink-fleshedgrapefruitisagoodsourceoflycopene,thecarotenepigmentthathelpsfightcancerandsignsofaging,aswellasthreeothercancer-fightingcompounds:limonoids,glucarates,andnaringenin.ThefruitsarehighinthesolublefiberpectinandhavealowGI,makingthemidealfordiabeticsandweightcontrol.

HighinvitaminCforavarietyofhealthprotectionbenefits.Mayhelpboostmoodandmemory.Richinplantcompoundsthatprotectagainstcancers.Idealfruitforweight-lossplansanddiabetics.

Practicaltips:

Makesurethegrapefruitisfullyripebeforeeating,becauseitwillthencontainthemaximumamountofantioxidants—aripegrapefruitshouldfeelplumpandheavy.Theeasiestwaytoeatgrapefruitistohalve,cutintothesegments,andspoonouttheflesh,butgrapefruitpiecesaredeliciousaddedtosaladsandsalsas.Thewhitepithisalsohighinbeneficialcompounds.

DIDYOUKNOW?

Anyoneonmedicationshouldcheckwiththeirdoctorthatitissafetoconsumegrapefruit—thejuicecanaltertheeffectofcertainmedications,includingsomethatlowerblood

pressureandcholesterol.

Avocado,pineapple,andgrapefruitsalad

SERVES4FVDN

2pinkgrapefruits,peeledwithaknifeandcutintosegments,membranereserved

1/2pineapple,sliced,peeled,cored,anddiced

1largeavocado,halved,pitted,peeled,anddiced

finelygratedzestandjuiceof1lime

2tablespoonsfinelychoppedfreshmint

4outericeberglettuceleaves

Method

1. Halveeachgrapefruitsegment,thenputtheminasaladbowl.Squeezethejuicefromthemembraneoverthesegments.Addthepineappleandavocado,sprinklewiththelimezestandjuiceandmint,thengentlytosstogether.

2. Arrangealettuceleafoneachoffoursmallplates.Spoonsaladintothecenterofeachlettuceleafandserveimmediately.

45ORANGESOrangesareoneofthebestsourcesofvitaminC,thevitalvitaminthatbooststheimmunesystemandprotectsusfromthesignsofaging,andtheyarepackedwithotherusefulnutrients.

OrangesareoneoftheleastexpensivefruitsourcesofvitaminCandareanimportantpartofthedietduringthewinter,whenvitaminClevelscandip.VitaminCisanantioxidant,helpingtoprotectusfromcelldamage,aging,anddisease,aswellaskeepingtheimmunesystemfunctioningproperly.Orangesarealsoagoodsourceoffolate,aBvitaminthatcanbelackinginagluten-freediet,andpotassium,andtheyarehigherthanmostotherfruitsincalcium—vitalforbonemaintenance.Theyhaveanexcellentpectincontent,tohelpcontrolcholesterol,andalsocontainrutin(aflavonoidthatcanhelpslowdownorpreventthegrowthoftumors)andnobiletin,ananti-inflammatorycompound.

IncreasedvitaminCintakecanlessentheseverityanddurationofcolds.Flavonoidcontentprotectsagainstcancerandheartdisease.Goodcontentofpectin,asolublefibertoprotectthearteries.Anti-inflammatory—mayhelpreduceincidenceofarthritis.

Practicaltips:

StoreorangesintherefrigeratortoretainthevitaminCcontent(avoidkeepingtheminafruitbowlinawarm,lightroom).Eatsomeofthewhite“pith”oftheorangewiththeorangeflesh,becausethepithcontainshigheramountsoffiberandmoreplantchemicalsandantioxidants.Theorangepeelisalsorichinnutrients,butitshouldbethoroughlyscrubbedcleananddriedbeforeuse.

DIDYOUKNOW?

Togetthemostjuicefromyourorange,itneedstobewarm.Bringittoroomtemperaturebeforeusing,orputitinthemicrowavefor30seconds.

Broiledcinnamonoranges

SERVES4FDN

4largeoranges

1teaspoongroundcinnamon

1tablespoonrawbrownsugar

Method

1. Preheatthebroilertohigh.Cuttheorangesinhalfanddiscardanyseeds.Usingasharpknife,carefullycutthefleshawayfromtheskinbycuttingaroundtheedgeofthefruit.Cutacrossthesegmentstoloosenthefleshintobite-sizepiecesthatwillspoonouteasily.

2. Arrangetheorangehalves,cutsideup,inashallow,flameproofdish.Mixthecinnamonwiththesugarinasmallbowlandsprinkleevenly

overtheorangehalves.3. Cookunderthepreheatedbroilerfor3–5minutes,untilthesugarhas

caramelizedandisgoldenandbubbling.Serveimmediately.

46LEMONSIndispensibleinmanyrecipes,lemonsarerichinvitaminCforawealthofhealthbenefits,andtheyarepackedwithotherdisease-beatingchemicals.

Allpartsofthelemoncontainvaluablenutrientsandantioxidants.TheyareaparticularlygoodsourceofvitaminC,whiletheplantcompoundantioxidantsincludelimonene(anoilthatmayhelptopreventbreastandothertypesofcancerandmayhelptolowerLDLbloodcholesterol)andrutin,whichhasbeenfoundtostrengthenveinsandbeatfluidretention.Lemonscontainuniqueflavonoidscalledglucosidesandkaempferol,whichcanhelppreventmanytypesofcancerfromspreading.Lemonsstimulatethetastebudsandmaybeusefulindishesforpeoplewithapoorappetite.

Rutincontentmayhelptostrengthenveinsandpreventfluidretention.Flavonoidsandlimonenescanhelptopreventorminimizebreastandothercancers.RichinvitaminCtocombatarthritisandheartdisease.Hasdisinfectingandinsecticideproperties.

Practicaltips:

Youcangetmorejuicefromalemonifyouwarmitslightly(afewsecondsinthemicrowaveorinhotwater)beforesqueezing.Alwaysbuyunwaxedorganiclemonsifyouwanttousethezest.Uselemonjuiceinsteadofvinegarinsaladdressingsoraddasqueezetomayonnaise.Theacidandtheantioxidantsinlemonjuicemeanthatitcanhelppreventfoods,suchasapplesandavocados,frombrowningoncepeeledorcut.Theacidalsohelpstenderizemeatsothejuiceisgreatinmarinades.

DIDYOUKNOW?

Thelevelofantioxidantsinlemonsincreasesasthefruitripens,withthehighestlevelsfoundwhenthefruitisjustonthepointofturningoverripeandspoiling.

Honeyandlemoncornmuffins

MAKES12MUFFINSC

1cupgluten-freeall-purposeflour

3/4cupcornmeal

1/4cupsugar

2teaspoonsgluten-freebakingpowder

1/4teaspoonxanthangum

1eggjuiceandzestof1/2lemon

1/4cupvegetableoil

1cupmilk

2tablespoonshoney

Method

1. Preheattheovento350°F.Place12muffincupsinthesectionsofadeepmuffinpan.

2. Puttheflour,cornmeal,sugar,bakingpowder,andxanthangumintoalargebowlandmixtogetherwell.

3. Inaseparatebowl,mixtogetheralltheremainingingredients.Addtheliquidmixturetothedrymixtureandfoldingently.

4. Spoonthebatterintothemuffincupsandbaketheminthepreheatedovenfor18–20minutes,untilwellrisenandgolden.Removefromtheovenandletcoolonawirerack.

47APPLESApplesareoneofthemostpopularfruitsintheworldandprovideuswitharangeofnutrients,includingsolublefiber,whichmayhelpcalmasensitivedigestivetract.

Comparedwithmanyotherfruits,applesaren’trichinvitamins,buttheydocontainagoodrangeofplantchemicals.Theseincludequercetin(aflavonoidwithanticancerandanti-inflammatorypropertiesthatmayprotectagainstAlzheimer’sdisease)andanthocyaninsforboostingmemory.Thepeelcontainsursolicacid,acompoundthatappearstohelpmaintainmusclebulkandhelppreventweightgain,aswellashelpingtolowercholesterol.Applesarealsoavaluablesourceofpectin,atypeofsolublefiberthatcanhelplowerLDLcholesterol,protecttheheartandcirculation,andhelppreventcoloncancer.Theselow-GIfruitsalsohelpkeephungeratbaybyreleasingthehormoneGLP-1,whichsends“I’mfull”signalstothebrain.

Richinplantchemicalsforarangeofhealthbenefits.HighsolublefibercontentcanimprovethebloodlipidsprofileandreduceLDLcholesterol.Alow-GIfood,idealforanyonewatchingtheirweight.

Practicaltips:

Appleskincontainsuptofivetimesmoreplantchemicalsthantheflesh,sowheneverpossibleeattheskin(washfirstand/orbuyorganic)andchoosered-skinnedapples,whichcontainmorebeneficialcompounds.Whenslicingapples,puttheslicesintoabowlofwaterwiththejuiceofalemontopreventthefleshfrombrowning(oxidizing).Eataraw,wholeapplewhenyoucan—theyretainmorenutrientsthancookedorjuicedapple.

DIDYOUKNOW?

Adultswhoregularlyeatappleshavesmallerwaistlines,lessabdominalfat,andlowerbloodpressurethanthosewhodon’t.Ifmakingadishwithcookingapples,addcinnamon,

whichreducestheamountofsugaryouneedtoadd.

Appleandplumcrisp

SERVES4CPD

4apples,peeled,cored,anddiced

5plums,halved,pitted,andquartered

1/4cupfreshapplejuice

2tablespoonspackedlightbrownsugar

Topping

1cupgluten-freeall-purposeflour

4tablespoonsbutter,diced

1/2cupbuckwheatflakes

1/2cupriceflakes

21/2tablespoonssunflowerseeds

1/4cupfirmlypackedlightbrownsugar

1/4teaspoongroundcinnamon

Method

1. Preheattheovento350°F.Mixtogethertheapples,plums,applejuice,andsugarina9-inchroundpiedish.

2. Tomakethetopping,sifttheflourintoamixingbowlandrubinthebutterwithyourfingertipsuntilthemixtureresemblescoarsebreadcrumbs.Stirinthebuckwheatandriceflakes,sunflowerseeds,sugar,andcinnamon,thenspoonthecrumbtoppingoverthefruitinthedish.

3. Bakethedessertinthepreheatedovenfor30–35minutes,oruntilthetoppingislightlybrownedandcrisp.

48PEARSPearsareaparticularlyusefulwinterfruit,becausetheystorewellandaretastycookedorraw.Theyareanidealfruitforanyonewithasensitivedigestivesystem.

Pearscontainhydroxycinnamicacids—antioxidantsthatareanticancerandantibacterialandmayhelppreventgastroenteritis.Theyarealsohighinthesoothing,solublefiberpectinandhavethelowestrecordedrateofanyfruitinprovokingallergicreactions.Thismakesthefruitsupremelyusefulforanyonewhohasasensitivedigestivesystem.Theyarealsorichinflavonoids,whicharenotonlyanti-inflammatorybutcanalsoimproveinsulinsensitivityandhelpprotectagainsttype-2diabetes.WithausefulvitaminCandpotassiumcontent,theyareanexcellentfoodforallthefamilyandareoneofthefewfruitsrecommendedforyounginfants.

Safefruitformostchildrenandpeoplewhoexperiencefoodallergiesandhaveasensitivedigestivetract.Agoodsourceofarangeofnutrients,includingvitaminCandpotassium.Containsseveralplantchemicals,includingantibacterialhydroxycinnamicacidsandanti-inflammatoryflavonoids.Canhelpprotectagainsttype-2diabetes.

Practicaltips:

Muchofthefiberinpearsisintheskin,soitisbesttosimplywashthefruitandnotpeelitunlessabsolutelynecessary.Pearstendtobrowneasilyoncecutopen—sprinklethecutsideswithlemonjuicetopreventthis.Anidealsnackorlunch-bagfruit,pearsarealsoversatile—theycanbebaked,sautéed,orpoached,usedinmixedfruitcompotesorcrisps,tarts,andpies.

DIDYOUKNOW?

PearcultivationbeganinWesternAsiaanddatesbackatleast3,000years.Thereiseven

someevidenceofpearsbeinggrownaslongagoastheearlyStoneAge.

Pear,celery,bluecheese,andwalnutsalad

SERVES4FVDN

4celerystalks

1large,juicyred-skinnedpearalittlelemonjuice

3tablespoonschoppedfreshflat-leafparsley

6cupsdarkgreensaladgreens,suchasarugula,watercress,orbabyspinach

4ouncesbluecheese,brokenintosmallchunks

1/4cupcoarselychoppedwalnutsseasaltflakes

Dressing

1large,juicypear

1tablespoonlemonjuice

1/4cupwalnutoil

1/4teaspoonblackpepper

seasaltflakes

Method

1. Trimtheceleryandremovethestringswithaswivelpeeler.Sliceinto

bite-sizepieces.Putintoashallowbowl.2. Quarterandcorethepearbutdonotpeel.Sliceeachquarterlengthwise

intothinsegments.Addtothecelery.Sprinklewithalittlelemonjuicetopreventdiscoloration.

3. Tomakethedressing,quarterandcorethepear.Sliceonequarterlengthwiseintothinsegments.Addtothepearsinthebowl.Peelandcoarselychoptheremainingpearquarters.

4. Processthechoppedpearwiththeremainingdressingingredientswithahandheldimmersionblender.Processfor30seconds,untilsmooth.Scrapeintoasmallbowl.

5. Tosstheceleryandpearswithabout1/3cupofthedressing,orenoughtojustcoat.Stirintheparsley.Seasonwithalittlesalt.

6. Arrangethesaladgreensonindividualplates.Pilethepearandcelerymixtureattractivelyontop.Sprinklewiththecheeseandnuts.Spoontheremainingdressingoverthesaladandserve.

49GRAPESGrapesarerichinpolyphenols,compoundsthatprotecttheheartandcirculationandhelplowercholesterol.Theyarehighincaloriessoareusefulinagluten-freediet.

Mostofthebeneficialcompoundsareingrapeskins.Black,purple,andredvarietiescontainmuchhigherlevelsofthedarkpigments(anthocyanins)andtheflavonoidquercetinthangreengrapes.Bothofthesemayhelppreventheartandcardiovasculardiseaseandcancer.Twomorecompoundsingrapes—resveratrolandtannins—havebeenlinkedtothepreventionorinhibitionofcancerandheartdisease,degenerativenervedisease,viralinfections,andAlzheimer’sdisease.Withtheirrelativelyhighsugarcontent,grapesarehigherincarbohydrateandcaloriesthanmanyotherfruits,andsotheycanbeausefulsourceofcarbsinagluten-freediet.Raisinsandgoldenraisins(driedgrapes)areaconcentratedformofthefruitwithahighcarbandgoodironcontentbutlittlevitaminC.

Richsourceofavarietyofplantcompounds.Helptopreventcancer.Encourageahealthycardiovascularsystem,improvebloodcholesterol,andhaveantiblood-clottingeffect.Antiviralandantifungalaction.

Practicaltips:

Washgrapesbeforeuse,unlessorganic,becausetheymaybesprayedwithpesticides.StoreuncoveredintherefrigeratororacoolroomtopreservevitaminC.Slicegrapesforfruitsaladatthelastminutetopreventoxidation(lossofvitaminCandbrowning).Grapesaredelicousrawbutcanalsobeusedformakingjuice,jellies,vinegar,andsaucestoaccompanyfishandchicken.

DIDYOUKNOW?

Grapescanbefrozen.Washanddrythemindividuallyandplaceonatraycoveredin

robustpapertowels.Freezeonthetray,thenbagthem.

Quinoa,grape,andalmondsalad

SERVES2CFVDPN

3/4cupwhitequinoa,rinsed

11/4cupswater

1/2teaspoonsalt

11/2teaspoonslemonjuice

11/2teaspoonsgluten-freetamari(Japanesesoysauce)

11/2teaspoonstoastedsesameoil,plusextrafordrizzling

11/3cupssnowpeas

1cupseedlessblackgrapes,halved

2tablespoonsalmonds,halvedlengthwise

3tablespoonssnippedfreshchives

2smallbutterheadlettuce,leavesseparated

whitepepper

Method

1. Putthequinoaintoasaucepanwiththewaterandsalt.Bringtoaboil,

thenreducetheheat,cover,andsimmerfor15minutes,oraccordingtopackagedirections.Removefromtheheat,butkeepthepancoveredforanadditional5minutestoletthegrainsswell.Fluffupwithaforkandsetaside.

2. Whisktogetherthelemonjuice,tamari,sesameoil,andalittlewhitepepper.Pourthedressingoverthequinoa,andfluffupwithafork.Transfertoashallowdishandletcool.

3. Plungethesnowpeasintoasaucepanofboilingwaterfor30seconds,thendrain.Letdry,thensliceeachsnowpeadiagonallyintwo.

4. Carefullystirthesnowpeas,grapes,almonds,andchivesintothequinoa.

5. Arrangethelettuceleavesaroundtheedgesoftwoplates.Pilethequinoamixtureinthecenter,drizzlewithalittlemoresesameoil,andserve.

50MELONJuicymelonfleshisrichinvitaminCandagreatsourceofpotassiumandcarotenes,providingawealthofhealthbenefits.

Welovemelonasarefreshing,aromaticfruit—withagreaterthan90percentwatercontent,ithelpskeepushydratedandthejuiceneedsnoaddedsugartomakeitpalatable.Melonfleshvariesincolorfromcreamytoyellowtoorangeandred;ingeneral,thedeeperthecolor,themorecarotenes(whichprotectagainstcancerandhelphearthealth)thefruitcontains.Socantaloupeandwatermelonaretwogoodvarietiestochoose.AllmelonsareagreatsourceofvitaminCforahealthyimmunesystemandheart,andpotassium,whichhelpspreventfluidretentionandisvitalforahealthybloodpressurelevel.Severalvarietiesarehighinbioflavonoids,plantchemicalsthathaveanticancer,antiheartdisease,andantiagingproperties.

Anaveragesliceofmeloncontainshalfaday’sRDAofvitaminCforadults.Highpotassiumcontenthelpspreventfluidretentionandhighbloodpressure.SolublefibercontenthelpslowerLDLbloodcholesterol.Watermeloncontainscitrulline,anaminoacidthatimprovesbloodflowtomuscles,whichcanhelpduringexercise.

Practicaltips:

Trytobuymelonstillinitsskin—ifyouchoosepreparedmelon,itsvitaminCcontentwillbediminished.Washanddrymelonsthoroughlybeforecuttingtoreducetheriskoffoodpoisoningfromdirtyskin,andstoreallcutmelonintherefrigerator.TrymelonslicesdrapedwithItaliancuredhamforasimpleappetizer.

DIDYOUKNOW?

Insomepartsoftheworld,roastedmelonseedsareapopularsnack—theseedsareagoodsourceofmagnesium,iron,zinc,andphosphorous.

Melon,prosciuttoham,andpecorinosalad

SERVES4PN

1/5awatermelon(about2pounds),peeled,seeded,andthinlysliced

2/3ahoneydewmelon(about2pounds),peeled,seeded,andthinlysliced

1largecantaloupe(about2pounds),peeled,seeded,andthinlysliced

5ouncesslicedprosciuttoham

1ouncepecorinocheese,finelyshaved

1cupfreshbasil

Dressing

1/4cuplightoliveoil

1/4cupagedsherryvinegar

saltandpepper,totaste

Method

1. Arrangethewatermelon,honeydewmelon,andcantaloupeslicesonalargeservingplate.Tearanylargeprosciuttohamslicesinhalf,thenfoldthemalloverandaroundthemelon.

2. Tomakethedressing,puttheoliveoilandsherryvinegarinacleanscrew-topjar,seasonwellwithsaltandpepper,screwonthelid,andshakewell.Drizzlethedressingoverthemelonandham.

3. Sprinklewiththepecorinoandbasil.Serveimmediately.

51FIGSBothfreshanddriedfigsareavaluablesourceofdietaryfiberandcontainusefulamountsofmineralsforhearthealth.

Figscontaingoodamountsofdietaryfiber,muchofwhichissoluble,tohelpprotectagainstheartdisease.Theyalsocontainenzymesthathaveamildlylaxativeeffect,sotheyarehelpfultoaidaregularbowel.Figsareagoodsourceofpotassium,whichregulatesbloodpressure,andtheycontaincalcium,magnesium,andnaturalsterols,allofwhicharegoodfortheheart.Calciumandmagnesiumalsoworktogethertokeepboneshealthy.Figsprovidesomeiron,amineralthatcaneasilybeinshortsupplyonagluten-freediet,andtheycontainantioxidantcarotenesforeyehealthandtohelplowertheriskofsomecancers.

Containseveralnutrientstopromotehearthealthandreducebloodpressure.Fiberandenzymeshelpmaintaingoodbowelmovement.Mineralsforbonehealth.Carotenesforhealthyeyes.

Practicaltips:

Freshfigsarebesteatenraw,poached,orlightlybroiled.Theymakealightappetizerorcanapé—trystuffingthemwithsoftmozzarellaorricottacheese.They’reidealasadessertoratbreakfast.TrythemwithGreekyogurtandhoney.Driedfigsarealsogoodthiswayorcanbepoachedinwaterorjuicetoreconstitute.Driedfigshaveasimilarnutrientprofiletofresh,perfig.

DIDYOUKNOW?

Blenddriedfigswithalittlewatertoreplacesugarinbaking—theyaddasucculentandmoisttexture.

Tapiocafigs

SERVES6CD

11/3cupssmalltapiocapearls

2cupsricemilk

1/3cupsugarseedsfrom2cardamompods,lightlycrushed

1bayleaf

1tablespoonsunflowerspread,plusextraforgreasing

1/2teaspoonorangeflowerwater

6freshfigs

pomegranatesyrup,fordrizzling

Method

1. Greasea7-inchsquarecakepan.Putthetapiocaandricemilkintoa

saucepanandbringtoaboil.Reducetheheatandstirinthesugar,cardamom,bayleaf,andthespread.

2. Coverandcookgently,stirringoften,for20–25minutes,untilthegrainsaretender.

3. Removeanddiscardthebayleafandcardamompods,stirintheorangeflowerwater,thenspreadintothepanandletcool.Chillintherefrigeratoruntilset.

4. Toserve,turnoutthetapiocaandcutintodiamondshapes.Quarterthefigsandarrangeonplateswiththetapiocashapes.Drizzlewithpomegranatesyrupandserve.

52STRAWBERRIESStrawberriesarethefourthrichestfruitsinantioxidantcompoundsandhavenumeroushealthbenefits.Fullofsolublefiber,they’reanexcellentfruittoincludeinagluten-freediet.

Strawberries,nativetoNorthAmericaandEurope,areextremelyrichintheantioxidantvitaminC—anaverage2/3-cup/31/2-ounceservingcontainsnearlyawholeday’srecommendeddailyamountforanadult.Thisessentialvitaminhelpsboosttheimmunesystem,preventsarterialdamage,speedswoundhealing,aidsironabsorption,andstrengthensbloodvesselwalls.Strawberriesalsocontainotherantioxidants,suchasanthocyaninsandellagicacid,whichcanblockcancercellsandhelppreventsomecancers.Andstrawberriescontaingoodamountsofdietaryfiber,withahighproportionofartery-anddigestivetract-friendlysolublefiber,folate,andpotassium.

ExcellentsourceofvitaminC.Containsellagicacid,acompoundwithanticancerandantioxidantproperties.Containsanthocyanins,whichcanhelplowerLDLbloodcholesterol.Usefulsourceoffiber,potassium,folate,andzeaxanthin.

Practicaltips:

Smallerstrawberriestendtohavehigherlevelsofellagicacid,whichisconcentratedintheredouterlayer,andmoreflavor.Choosefruitthatlookplumpandglossy—adullappearancemeanstheyarepasttheirbestwithlessvitaminC.Onlyslice,ifnecessary,atthelastminute,becausecuttingdestroysthevitaminC.

DIDYOUKNOW?

Wildstrawberries—theancestorsoftoday’scultivatedstrawberries—groweasilyinmostyardsandareanevenrichersourceofnutrientsthantheirgiantmoderncounterparts.

Strawberryroll

SERVES6V

sunfloweroil,forgreasing

3extra-largeeggs

2/3cupgranulatedsugar,plusextratosprinkle

1/2teaspoonalmondextract

1/3cupcornstarch

3/4cupgroundalmonds(almondmeal)

Filling

1cupcreamcheese

1tablespoonconfectioners’sugar,plusextrafordusting

11/2cupshulledandslicedstrawberries

Method

1. Preheattheovento350°F.Greasean8x12-inchjellyrollpanandlineit

withparchmentpaper.2. Puttheeggs,sugar,andalmondextractintoalargebowloverasaucepan

ofhot,notboiling,waterandwhiskforabout10minutes,untilthickenoughtoholdatrailwhenthewhiskislifted.Removefromtheheatandwhiskinthecornstarch,thenfoldinthegroundalmonds.

3. Spreadthebatterintothepreparedpanandbakeinthepreheatedovenfor12–15minutes,untiljustfirmandlightlybrowned.

4. Placeasheetofparchmentpaperontheworksurfaceandsprinklewithgranulatedsugar.Invertthepanoverthepapertoturnoutthecake.Removetheliningpaperandtrimtheedgesfromthecake.Coverwithacleandishtowelandletcool.

5. Tomakethefilling,beattogetherthecreamcheeseandconfectioners’sugar,thenspreaditoverthecake.Topwiththeslicedstrawberriesandcarefullyrollupthecakefromoneshortedge.

6. Placeonaservingplatewiththeseamunderneath,anddustwithconfectioners’sugartoserve.

53BLUEBERRIESThesepopularberriesarehigherthanmostotherfruitsorvegetablesinantioxidants,andtheypackapowerfulpunchwithmanyhealthbenefits.

Becauseblueberriesaresorichinnutrients,arelativelysmallamount(a1/3-cup/13/4-ounceserving)canofferagoodlevelofprotectionfromvarioushealthproblems.Theycontainatleast15ofthemost-researchedantioxidants.Forexample,theycontainthecompoundpterostilbene,whichisthoughttobeaseffectiveascommercialmedicinesinloweringcholesterol,aswellashelpingtopreventdiabetesandsomecancers.They’rehighinanthocyanins,whichcanprotectagainstheartdiseaseandmemoryloss,andinanti-inflammatory,anticancerkaempferol.TheyarealsoagoodsourceofvitaminCanddietaryfiber,andtheyappeartohelpprotectagainsturinarytractanddigestiveinfections.

Antioxidantandplantcompound-richberries.Containcholesterol-loweringcompoundpterostilbene.Canhelppreventmanyofthemajordiseases,includingheartdisease,diabetes,andcancers.Helpbeaturinarytractinfections.

Practicaltips:

Theberriesaredeliciouseatenraw(whichhelpstopreservetheirvitaminCcontent)butcanalsobelightlycookedinasmallamountofwater(theresultingjuiceistastyandvitaminrich,too).Theyfreezewellandlosealmostnoneoftheirnutrients.Cookfromfrozenforbestresults.Addblueberriestoyourbreakfastcerealorblendwithyogurtforasmoothie.Theywillalsoboostthenutrientcontentofmuffins,cakes,crisps,pies,andfruitsalads.

DIDYOUKNOW?

AnativeofNorthAmerica,theblueberryisthesecondmostpopularfruitintheUSA,withsaleshavingdoubledinrecentyears.

Yogurtwithblueberries,honey,andnuts

SERVES4DN

3tablespoonshoney

3/4cupmixedunsaltednuts

1/2cupGreekyogurt

11/2cupsfreshblueberries

Method

1. Heatthehoneyinasmallsaucepanovermediumheat.Addthenutsand

stiruntiltheyarewellcoated.Removefromtheheatandletcoolslightly.

2. Dividetheyogurtamongfourservingbowls,thenspoonthenutmixtureandblueberriesoveritandserveimmediately.

54CRANBERRIESForseveralyears,cranberrieshavebeenacknowledgedfortheirroleinhelpingustogoodhealthandnotwithoutcause—theyreallyaregoodforyou.

Freshcranberriesaresour,sotheyarerarelyeatenraw;butmuchoftheirgoodnessispreservedevenwhentheyarecooked.Theyarealsopopularwhendriedandsweetened.Oneoftheirbiggestplussesisthattheycanhelptoprevent,orshortenthedurationof,urinarytractinfections,suchascystitis,andkidneyandbladderstones.Thisispartlybecausetheycontainquinicacidandtannins,whichhaveantibacterialproperties.Thehighlevelsoftheseplantcompoundsmayalsohelpprotectagainststomachulcersandheartdiseaseandmayhaveabeneficialeffectonyourdigestivehealth,whichmaybehelpfulforpeoplediagnosedwithceliacdisease.TheyarealsoagoodsourceoftheantioxidantsvitaminC,vitaminE,andbeta-carotene,andofsolublefiber,allofwhichcanprotecttheheartandmaylowertheriskofsomecancers.

Helppreventandalleviateurinarytractinfections.HighsolublefibercontentmayhelpreduceHDLcholesterol.Helppreventdigestivedisordersandstomachulcers.Mayprotectagainstheartdiseaseandcancer.

Practicaltips:

Cranberrieshavebeenpopularfordecadesasthemajoringredientincranberrysaucetogowithturkeyandgame,buttheyarealsoexcellentinjellies,preserves,andchutneys.Driedcranberries(usuallywithaddedsugar)aregreatinfruitsalads,sprinkledonbreakfastcereal,oraddedtomuffinsandotherbakedgoods.

DIDYOUKNOW?

Peopletakingwarfarinshouldavoideatingcranberriesordrinkingcranberryjuicebecause

theberryinteractswiththedrugandcanbedangerous.

Chocolate,cranberry,andnutmuffins

MAKES12

2cupsquinoaflour

2tablespoonsunsweetenedgluten-freecocoapowder

2teaspoonsgluten-freebakingpowder

3/4teaspoongluten-freebakingsoda

1/2teaspoonsalt

1stickunsaltedbutter,atroomtemperature

2/3cupsugar

2eggs,lightlybeaten

1teaspoonvanillaextract

finelygratedzestof1largeorange

1cupmilk

3/4cupdriedcranberries

1/3cupcoarselychoppedmacadamianuts

Method

1. Preheattheovento400°F.Place12muffincupsinthesectionsofamuffinpan.

2. Sifttogethertheflour,cocoapowder,bakingpowder,bakingsoda,andsaltintoabowl.Tipanybranremaininginthesifterintothebowl,mixinglightlywithyourfingers.

3. Inaseparatelargebowl,beattogetherthebutterandsugarforabout4minutes,oruntillightandfluffy.Graduallybeatintheeggs,vanillaextract,andorangezest.Beatinthemilkandaddtheflourmixture,alittleatatime,beatingwellaftereachaddition.Foldinthecranberriesandnuts.

4. Dividethebatterequallyamongthemuffincups.Bakeinthepreheatedovenfor15–20minutes,untilwellrisenandatoothpickinsertedintothecentercomesoutclean.

5. Transferthemuffinstoawirerackandletcoolcompletely.

55AVOCADOThedeliciousavocadoispackedwithhealth-givingnutrients,whichcanbelackingonagluten-freediet,andisoneofthefewfruitswithanexcellentandhealthyfatcontent.

Avocadofleshishighinmonounsaturatedfat(whichcanhelpreduceLDLcholesterolandraiseHDLcholesterol)andishighinbeta-sterols,whichalsolowerLDL.Thefathasahighcontentofoleicacid,afattyacid,andglutathione,bothofwhichcanlowertheriskofsomecancers.Avocadosarealsorichinantioxidant,immunesystem-boostingvitaminE,andpotassiumtohelpcontrolbloodpressure.Andtheyareagoodsourceofthemineralszincandmagnesium,ausefulsourceofiron,andanexcellentsourceofvitaminC.Intakeofalltheseimportantnutrientscanbelowonagluten-freediet.

Highmonounsaturatedfatandsterolcontenttohelplowercholesterol.Oleicacidhelpslowerriskofcancer.GreatsourceofmineralsandvitaminC.HighinvitaminEwhichhelpsprotecttheheartandboosttheimmunesystem.

Practicaltips:

Avocadosarebestservedcompletelyripeandraw,becausecookingdestroyssomeofthenutrients.Thefleshdiscolorswithinminutesoncecut,sobrushcutsurfaceswithlemonjuiceorvinegar.Trywithmixedsaladgreensandaclassicvinaigrettedressing.Youcanusemild,nutty-flavoravocadooilindressingsorforcooking,becauseithasahighsmokepoint.

DIDYOUKNOW?

Ifyouwanttospeeduptheripeningofanavocado,putitinapaperbagwithabananaoranapple.Thepaperbagwilltraptheethylenegas—apowerfulripeningtool-producedbythefruits.

Avocadoandcornsalad

SERVES4FVDN

11/3cupsfrozencornkernels

1largeavocado,halved,pitted,peeled,andcutintocubes

12cherrytomatoes,cutintoquarters

1/2redonion,finelychopped

1smallgreenbellpepper,halved,seeded,andcutintosmallchunks

2/3cupshreddedkale

2/3cupcoarselychoppedfreshcilantro

Dressing

finelygratedzestandjuiceof1lime

2tablespoonsoliveoil

saltandpepper,totaste

Method

1. Putthecornkernelsintoasaucepanofboilingwater.Bringbacktoaboil,thensimmerfor3minutes.Drainintoacolander,rinsewithcoldwater,drainagain,thentransfertoasaladbowl.

2. Tomakethedressing,putthelimezestandjuiceandoilinacleanscrew-topjar,seasonwithsaltandpepper,screwonthelid,andshakewelltocombine.

3. Addtheavocado,tomatoes,onion,greenbellpepper,kale,andcilantrotothesaladbowl.Drizzlewiththedressingandtosstogether.Spoonintofourbowlsandserveimmediately.

56APRICOTSApricots,bothfreshanddried—packedwithnutrients,richincarbs,andlowontheGlycemicIndex—areanexcellentadditiontoagluten-freediet.

Freshapricotscontainawiderangeofnutrientsforhealthprotection.ParticularlyimportantarevitaminsA(intheformofbeta-carotene)andE,bothofwhichcanbeshortonagluten-freeprogram.OtherusefulnutrientsincludevitaminC,folate,andpotassium.Apricotsarealsoidealfruitsforweightmaintenancebecausetheyareagoodsourceoffiber,arefat-free,andarelow-GI.Thesemidriedfruitisagoodsourceofpotassium,iron,andfiber,butthedryingprocesslosesvitaminC.Driedapricotsarerelativelyhighincalories,becausetheirwatercontentisdiminished,sotheyareidealasasnackwhenyou’rehungry,andtheirlow-GIcontentwillkeepyoufullforalongtime.

Containarangeofcarotenes,includingcryptoxanthin,whichmayhelptomaintainbonehealth.Highintotalfiberandsolublefiberforheartprotectionandloweringcholesterol.Excellentsourceofpotassium.AsourceofvitaminEforhealthyskinandboostingtheimmunesystem.

Practicaltips:

Apricotsneedtobefullyripetomaximizetheircarotenecontent.Cookingfreshapricotshelpsthebodyabsorbthecaroteneandsolublefiber,andtheyareexcellentinfruitcrispsorpoachedinwhitewine.Driedapricotsaregoodincouscousandothersalads,choppedandaddedtocerealoracoleslaw,andstewedtoservewithyogurt.

DIDYOUKNOW?

Trytoavoiddriedapricotcontainingsulfites;thesemaytriggersomeallergies.

Milletporridgewithapricotpuree

SERVES4CFVDPN

2cupsmilletflakes

4cupssoymilk

pinchofsalt

freshlygratednutmeg,toserve

Apricotpuree

1cupcoarselychoppeddriedapricots

11/4cupswater

Method

1. Tomaketheapricotpuree,puttheapricotsintoasaucepanandcoverwiththewater.Bringtoaboil,thenreducetheheatandsimmer,halfcovered,for20minutes,untiltheapricotsaretender.Useahandheld

immersionblender,ortransfertheapricotsandanywaterleftinthepantoafoodprocessororblender,andprocessuntilsmooth.Setaside.

2. Fortheporridge,putthemilletflakesintoasaucepanandaddthemilkandsalt.Bringtoaboil,reducetheheat,andsimmer,stirringoften,for15minutes,oraccordingtopackagedirections,untilcooked.

3. Toserve,spoonintofourbowlsandtopwiththeapricotpureeandalittlenutmeg.

57MANGOMangoesarearichsourceofseveralimportantnutrientsandareoneofthestarsofthefruitbowl.Theyareparticularlyhighindietaryfiber,crucialforahealthydigestivesystem.

Thedeeporangefleshofthemangoisacluetooneofitsmajorcomponents—thepotentantioxidantbeta-carotene.Thisimportanthealthcompoundcanprotectagainstsomecancersandheartdisease.Mangoalsocontainslycopene,aspecialtypeofcaroteneknowntoprotectagainstprostatecancer,andpolyphenols,linkedwithregulationofbloodsugarlevels.ThefruitisalsohighinvitaminC—onefruitcontainsawholeday’sRDA.Unlikemanyotherfruits,theyalsocontainasignificantamountoftheantioxidantvitaminE,whichcanboostthebody’simmunesystemandmaintainhealthyskin.Mangoeshaveagreatfibercontent,too—two-thirdsofwhichissoluble—andgoodlevelsofpotassium.

Highbeta-carotenecontent,associatedwithcancerandheartprotection.Highlevelsofpectin—asolublefiberwhichhelpsreduceLDLbloodcholesterol.Richinpotassiumforregulatingbloodpressure.ValuablesourceofvitaminCandpolyphenols.

Practicaltips:

Eatmangoeswhentheyarecompletelyripeandaromatic.Theyaredeliciouseatenraw,formaximumvitaminCcontent,whiletheircarotenesarebetterabsorbedifyoueatthemwithfat.TryGreekyogurtandmangoforbreakfastoramangoandchickensaladwithanoliveoildressingforlunch.

DIDYOUKNOW?

Mangoes—firstcultivatedinIndia5,000yearsago—havenaturaltenderizingproperties,makingthemaperfectingredientformeatmarinades.

Mangosorbet

SERVES4–6CN

2largeripemangoes

juiceof1lemon

pinchofsalt

2/3cupsugar

3tablespoonswater

Method

1. Usingasharpknife,thinlypeelthemangoes,holdingthemoverabowltocatchthejuices.Cutthefleshawayfromthepitinthecenter,andputthefleshintoafoodprocessororblender,reservingsomeslicesfordecoration.Addthereservedmangojuices,thelemonjuice,andsaltandprocesstoformasmoothpuree.Pushthemangopureethroughanylonstrainerintothebowl.

2. Putthesugarandwaterintoaheavysaucepanandheatgently,stirring,untilthesugarhasdissolved.Bringtoaboil,withoutstirring,thenremovefromtheheatandletcoolslightly.

3. Pourthesyrupintothemangopureeandmixwell.Letcool,thenchillthemangosyrupintherefrigeratorfor2hours,oruntilcompletelycold.

4. Ifusinganicecreammaker,churnthemixtureinthemachine,followingthemanufacturer’sdirections.Alternatively,freezethemixtureinafreezer-proofcontainer,uncovered,for3–4hours,oruntilmushy.Transferthemixtureintoabowlandstirwithaforktobreakdowntheicecrystals.Returntothefreezerandfreezeforanadditional3–4hours,oruntilfirm.Coverthecontainerwithalidforstoring.

5. Toserve,scoopintoindividualservingdishesanddecoratewiththereservedmangoslices.

58NECTARINESNectarinesareanexcellentchoiceforasummerfruitbecausetheyarefullofvitaminsandminerals.Theyarealsoarichersourceofpotassiumthantheircloserelatives,peaches.

Thebrightredskinanddeeporangefleshofanectarinemeansitishighinthecompoundbeta-carotene,theantioxidantthatissoimportantfortheimmunesystem.Beta-carotenecanalsobeconvertedtovitaminAinthebody—avitaminlinkedwithhealthyskin,protectionfromharmfulUVrays,andgrowth.Justonenectarineprovidesaroundone-quarterofyourdailyvitaminArequirements.Thefruitisalsorichintwospecialcarotenes—luteinandzeaxanthin—tosupporteyehealthandvision.NectarinesarealsoagoodsourceofvitaminC,containagoodrangeoftheBvitamins,andausefulamountofminerals.TheyarelowGIsotheircarbcontentwon’tcauseaspikeinyourbloodsugarlevels.

RichinvitaminC.ExcellentsourceofvitaminAforhealthyskin.Highincarotenesforeyehealthandvision.Low-GIfruittohelppreventbloodsugarfluctuations.

Practicaltips:

Ripenectarinesbruiseeasily,sotreatthemgently.Theyaredeliciousontheirown,buttrytheminasaladwithbluecheeseandcrispylettuce,orsprinklethemwithalittlebrownsugarandroast.Processthefleshinablender,mixwithyogurt,andfreezeforahealthyiceddessertorsnack.

DIDYOUKNOW?

Nectarinesareamutantversionofapeachwithalmostidenticalgenes—theyaren’trelatedtotheplum,asisoftenthought.

Stuffednectarineswithyogurt

SERVES4FV

4ripebutfirmnectarines

1cupblueberries

1cupraspberries

2/3cupfreshlysqueezedorangejuice

1–2teaspoonshoney,ortotaste

1tablespoonbrandy(optional)

1/4cupGreekyogurt

1tablespoonfinelygratedorangezest

Method

1. Preheattheovento350°F.Cutthenectarinesinhalf,removethepits,thenputthemintoashallowovenproofdish.

2. Mixtheblueberriesandraspberriestogetherinabowlandusetofillthehollowsleftbythenectarinepits.Spoonanyextraberriesaroundtheedge.

3. Mixtogethertheorangejuiceandhoney,andbrandy,ifusing,inasmallbowlandpourtheliquidoverthefruit.Blendtheyogurtwiththeorangezestinanotherbowlandletchillintherefrigeratoruntilrequired.

4. Baketheberry-fillednectarinesinthepreheatedovenfor10minutes,oruntilthefruitishot.Serveimmediatelywiththeorange-flavoryogurt.

59PAPAYAThetropicalpapayafruithasarangeofvitalnutrientsthatcanhelpkeepyourdigestivesystemhealthyandevenpreventsomecancers.

Thefruitisuniqueinthatitcontainspapain,anenzymethathelpsdigestproteins,andchymopapain,whichisstronglylinkedwithpreventingcoloniccancer,mayhelptocalminflammationinthedigestivetractandmayalsohelpprotectagainstotherdigestiveproblems.Papayaisrichinthecarotenelycopene—itisbelievedthatbyeatingitregularly,mencanreducetheirlikelihoodofgettingprostatecancer.Thehighpotassiumandusefulmagnesiumcontentmeansthefruitisidealforhelpingtoreducehighbloodpressure.Halfafruitprovidesalmostaday’srecommendedvitaminCintakeandisalsoausefulsourceofcalciumforhealthybones.

Containstheenzymepapaintohelpthedigestivesystem.Largelycopenecontenthelpstopreventprostatecancer.Potassiumandmagnesiumtoreducehighbloodpressure.GoodsourceofvitaminCandcalcium.

Practicaltips:

Aripepapayausuallyhasorangeandyellow,insteadofgreen,skin.Ifusingpapayainafruitsalad,additjustbeforeserving,becausethepapaincanoversoftenotherfruitsinthebowl.Thepapainalsopreventsgelatinfromsetting,sopapayashouldn’tbeusedingelatins.Papayajuiceisanexcellentmarinadetotenderizemeat,oraddittoacasserole.

DIDYOUKNOW?

TheMayansusedtoworshippapayatreesandcalledthemthe“TreeofLife.”PapayasweresaidtobeoneofthefavoritefruitsoftheexplorerChristopherColumbus.

Chicken,papaya,andavocadosalad

SERVES2VDPN

2boneless,skinlesschickenbreasts,about51/2ounceseach

2tablespoonsoliveoil

4cupspepperysaladgreens,suchasarugula,mizuna,chicory,mâche,andwatercress

1largepapaya,peeled,seeded,andthicklysliced

1ripeavocado,peeled,pitted,andthicklysliced

1/4cuptoastedhazelnuts,halved

2tablespoonsquinoasproutsoralfalfasproutssaltandpepper,totaste

Dressing

2tablespoonslimejuice

1/3cuphazelnutoil

saltandpepper,totaste

Method

1. Placethechickenbreastsonaboard.Withtheknifeparalleltotheboard,sliceeachbreastinhalfhorizontallytomakefourcutlets.

2. Placethecutletsbetweentwosheetsofplasticwrapandpoundwitharollingpintoathicknessofabout3/8inch.

3. Heattheoilinalargeskillet.Addthechickenandcookovermedium–highheatfor3–4minutesoneachside,untilgoldenontheoutsideandnolongerpinkinthemiddle.Transfertoawarmplateandseasonwithsaltandpepper.

4. Slicethechickenlengthwiseinto3/4-inch-widestrips.5. Dividethesaladgreensbetweentwoplates.Arrangethechicken,

papaya,andavocadoontop.Sprinklewiththehazelnutsandquinoasprouts.

6. Tomakethedressing,whisktogetheralltheingredientsuntilsmoothandcreamy.Pouritoverthesaladandserveimmediately.

60PLUMSWidelyavailableinmanyvarieties,plumsarerichinspecialphenoliccompounds—antioxidantsthatprotectthebrainaswellastheheart—andcompoundsbeneficialtocolonhealth.

Plumshavebeenmuchresearchedbecauseofthehealth-givingphenoliccompoundstheycontain.These(neochlorogenicandchlorogenicacid)areparticularlygoodatneutralizingthefreeradicalsmadeinourbodiesthatarebelievedtocontributetodiseaseandtheagingprocess.Anotherchemicalinplums(hydroxycinnamicacid)isparticularlybeneficialforthecolonandlinkedwithlowerriskofcoloncancer.Red/purplevarietiesarealsorichinanti-inflammatoryanthocyaninsandhavehigherantioxidantlevelsthanyellowplums.Driedorsemidriedplums(orprunes)areahealthydriedfruitsnackwithconcentratedantioxidantpowerandahighpotassiumandironcontent.

Richinphenoliccompoundswithstrongantioxidantaction.Containchemicalsparticularlybeneficialforthecolon.Low-GIrating—usefulforweight-lossplansanddiabetics.Goodsourceofcarotenesforprotectionfromcancerandeyehealth.

Practicaltips:

Plumscontaintheirhighestlevelsofantioxidantswhencompletelyripe,sodon’teatthemunderripe.Cookedplums(halved,pitted,andcookedinalittlewater)willcontainalmostasmanynutrientsaswhenraw—makesureyoueatthejuice,too.Freezeforuseinpies,desserts,andbreakfastcompotes.

DIDYOUKNOW?

PlumsarenativetoChinawheretheyhavebeeneaten,formorethan2,000years.Thereareover100varietiesincommercialcultivation.

Plumpancakes

SERVES6D

8plums,pittedandcutintoquarters

1/2cupmaplesyrup

1tablespoonlemonjuice

1staranise

13/4cupsgluten-freeall-purposeflour

11/2teaspoonsgluten-freebakingpowder

2eggs,beaten

1cupsweetenedsoymilk

1/2cupplainyogurt

1tablespoonsunfloweroil,plusextraforgreasing

Method

1. Puttheplums,maplesyrup,lemonjuice,andstaraniseintoasaucepanandheatuntilalmostboiling.Reducetheheat,cover,andcookgentlyfor8–10minutes,stirringoccasionally,untiltender.

2. Puttheflour,bakingpowder,eggs,milk,yogurt,andoilinablenderorfoodprocessorandblendtoasmoothbatter.

3. Lightlygreasealarge,heavyskilletandheatuntilhot.Droptablespoonfulsofthebatterintothepanandcookfor5–6minutes,turningonce,untilgoldenandset.Cook,inbatches,untilallthebatterisused.

4. Toserve,stackthepancakesonservingplatesandspoontheplumsandjuicesoverthem.

5VegetablesWhateverflavor,nutrient,orcoloryouwantonyourplate,thereisavegetableforyou.Somearehighinstarchesandsocanhelpboostyourcarbintake,whichissometimeshardtomaintainonagluten-freediet;mostarerichinsolubleandinsolublefiberforahealthydigestivesystem;andallcomepackedwithahugevarietyofdisease-preventingplantcompounds.Folate,magnesium,potassium,andironarejustsomeofthevitaminsandmineralsthatvegetableshaveinabundancetohelpyoutooptimumhealth.

CHighincarbohydrate

FGoodsourceoffiber

VRichinvitaminsandminerals

DParticularlygoodfordigestivehealth

PHighinprotein

NNutrientboostforgluten-freediet

61BEETSBeetsareavaluablefoodforanyonewhoexperiencesdigestiveproblemsandintolerances.Foodscientistshaverecentlydiscoveredjusthowrichtheyareinnutrientsandcompoundsthatcanhelpboostourhealthinseveralways.

Beetarerichinbetaine—acompoundthathelpsimprovedigestionandnutrientabsorption,reducebloating,calmfoodintolerances,andcontrolyeastandbacterialgrowth.ThenitratesintherootcanalsoraiseHDLcholesterol,protectagainstbloodclots,andlowerhighbloodpressuresignificantlyforupto24hours.Beetsarehighinthesolublefiberpectin,whichplaysaroleinremovingtoxinsfromthebodyandcanboosttheworkoftheliver.Andstudiessuggestthatbeetjuicemayevenhelpincreasestaminaduringaerobicexerciseandreducefatigue.

Containsbetainetohelpwithseveraldigestiveproblems.Containsnitratesforheartandarterialhealth.Canhelpincreasestaminaforexercise.Agoodsourceofiron,magnesium,andtheBvitaminsandvitaminC.

Practicaltips:

Whenyoucookbeets,leave2inchesofstalkandthelong“tail.”Thiswillpreventthebeetfrom“bleeding”andlosingcolorandnutrientsasitcooks.Boilwholeuntiltender,orbakebrushedwithoil.Beetscanalsobeeatenraw—peelandgrateintowintersaladsormakeanutritiousjuice.Usetheleavesasyouwouldspinach.

DIDYOUKNOW?

Beetshaveahighsugarcontentforavegetable,butitisreleasedslowlyintothebodyinsteadofthesuddenrushthatresultsfromeatingcanesugar.

Spicedbeetandcucumbertzatziki

SERVES4FVDN

2cookedbeetsinnaturaljuices,drainedanddiced

1/2cucumber,diced

1/3cupdicedradishes

1scallion,finelychopped

12butterheadlettuceleaves

Dressing

2/3cupGreekyogurt

1/4teaspoongroundcumin

1/2teaspoonhoney

2tablespoonsfinelychoppedfreshmint

saltandpepper,totaste

Method

1. Tomakethedressing,puttheyogurt,cumin,andhoneyintoabowl,thenstirinthemintandseasonwithsaltandpepper.

2. Addthebeet,cucumber,radishes,andscallion,thentossgentlytogether.3. Arrangethelettuceleavesonaplate.Spoonalittleofthesaladintoeach

leaf.Serveimmediately.

62ONIONSOnionsareoneofthebestvegetablesyoucaneatforyourhealth—theycanhelpcombatcancer,heartdisease,digestiveproblems,andinflammatoryconditions,suchasarthritis.

Thepungentodorandflavorofonionsindicatesthatthey’rerichinsulfides—compoundsthatboostimmunitytodisease,improvecellfunction,andhelppreventseveralcommoncancers,includingbreastandovariancancer.Onesulfurcompound,onioninA,isuniquetoonionsandhasaparticularlystronganti-inflammatoryeffect,whichmayhelpcalmasensitivedigestivetract.Onionsareparticularlyhighinthepolyphenolquercetin,whichprotectsagainstcardiovasculardisease,highcholesterol,andcancers(includingcoloncancer)andispowerfullyinflammatory,helpingminimizethesymptomsofarthritis.Onionsarealsorichinatypeofdietaryfiber,calledfructo-oligosaccharides,whichhelpmaintainahealthybalanceofbacteriainthedigestivetract,andinvitaminC.

Oneofthebestsourcesofpolyphenolsinthediet.Richinsulfidestoprotectagainstcancer.Goodsourceofdietaryfibertoimprovedigestivetracthealth.GoodsourceofvitaminC,calcium,potassium,andotherminerals.

Practicaltips:

Theflavonoidsinonionaremainlyintheouterlayers,sopeeloffaslittleaspossibleandtrynottooverbrownyouronionswhensautéing,becausethisdestroysthebeneficialcompounds.Storeonionsincool,dry,darkconditionstoretainvitaminC.

DIDYOUKNOW?

ThesubstancethatcausesoureyestostreamwhenwepeelanonionispropanethialS-oxide.Itcanbegeneticallyremovedfromthevegetable,butthattakesmuchofthebeneficialsulfideswithit,socommercialproducersleaveitin.

Potatoandonionfrittata

SERVES4VN

1/4cupoliveoil

2largeonions,halvedandthinlysliced

1/2cupwater

1/3cupredquinoa,rinsed

6red-skinnedorwhiteroundpotatoes(about11/2pounds),peeled,halvedlengthwise,andthinlysliced

9eggs

1/2teaspoondriedoregano

1/2teaspoonsalt

1/4teaspoonpepper

Method

1. Heattheoilinaskillet,addtheonions,andgentlysautéoverlow–mediumheatfor25minutes,untilgoldenandsoft.Draintheonions,reservingtheoil.

2. Meanwhile,putthewaterandquinoaintoasmallsaucepanandbringtoaboil.Coverandsimmeroverlowheatfor10minutes,oruntilmostoftheliquidhasbeenevaporated.Removefromtheheat,butkeepthepancoveredforanadditional10minutestoletthegrainsswell.Fluffupwithafork.

3. Whilethequinoaiscooking,putthepotatoesinasteamerandsteamfor8minutes,untiljusttender.Spreadouttodryonacleandishtowel.

4. Inalargebowl,beattheeggswiththeoregano,salt,andpepper.Addthecookedonions,potatoes,andquinoaandstirtocombinewell.

5. Heatthereservedoilinadeep10-inchflameproof,nonstickskillet.Pourintheeggmixture,cover,andcookoverlow–mediumheatfor15minutes.Meanwhile,preheatthebroiler.

6. Placethepanunderthepreheatedbroilerfor5minutestofinishcookingthetopofthefrittata.Turnoutontoaplate,cutintowedges,andserveimmediately.

63PARSNIPSLow-costparsnipsareoftenoverlookedinthekitchen,buttheyarenutritiousandrichincarbohydrates,makingthemanidealalternativetogluten-freegrains.

Around90percentofaparsnip’scaloriesarefromcarbohydrates,sotheyareagoodalternativetopotatoesorpasta.Parsnipscomepackedwithpotassiumandfolate,twonutrientsimportantforcardiovascularhealth.Potassiumhelpsprotectyoufromhighbloodpressure,whilefolatehelpsloweryourriskofheartdiseaseandhelpsbeatfatigueandweakness.ParsnipsarealsosurprisinglyhighinvitaminC,supplyingone-thirdofyourRDAina51/2-ounceportion,plusafifthofyourvitaminEneeds.Boththeseantioxidantvitaminshelppreventcelldamage,whichcanleadtoheartdisease.Therootsalsocontainusefullevelsofcalcium,iron,magnesium,andzinc—fourmineralsofteninshortsupplyinagluten-freediet.

Starchyrootvegetablewithexcellentlevelsofmanyvitaminsandminerals.Highpotassiumcontentforcardiovascularhealth.Richinfolate.HighintheantioxidantvitaminsCandE.Usefulrangeofmineralsidealforagluten-freediet.

Practicaltips:

Highlyversatile,parsnipscanberoasted,boiled,orsteamed;slicedintoagratinwithcheesesauce;mashedormadeintoasoup;andevenusedinsteadofpotatoesforhomemadechips.Avoidreallylargerootsthatmaybewoody.

DIDYOUKNOW?

Parsnipsarerelatedtocarrotsandareidealtogrowoverwinter,whenfrostsgivetherootasuperiorflavor.InRomantimes,parsnipswerethoughttobeanaphrodisiac.

Spicedparsnipgratinwithgingercream

SERVES4FN

butter,forgreasing

3largeparsnips(about11/2pounds),thinlysliced

2cupsheavycream

1cupgluten-freevegetablestock

1garlicclove,crushed

1-inchpiecefreshginger,coarselychoppedandcrushedinagarlicpress

1/4teaspoonwhitepepper

1/8teaspoonfreshlygratednutmeg,plusextratogarnish

seasalt

snippedfreshchives,togarnish

Method

1. Lightlygreasealargegratindish.Puttheparsnipsintoasteamersetover

asaucepanofboilingwater.Steamfor3minutes,untilbarelytender,shakinghalfwaythroughcooking.Transfertotheprepareddishandlightlyseasonwithsalt.

2. Preheattheovento350°F.Gentlyheatthecreamandstockinasaucepanwiththegarlicandginger.Donotletthemixtureboil.Addthepepper,nutmeg,andseasalttotaste.

3. Pourthehotcreammixtureovertheparsnips.Coverthedishwithaluminumfoilandbakeinthepreheatedovenfor20minutes,withanovenpanunderneathtocatchanydrips.

4. Removethefoilandbakeforanadditional15–20minutes,untilgoldenontop.

5. Sprinklewithalittlemorenutmegandsomechivesandserve.

64POTATOESPotatoesarerichinstarchandareidealforboostingthecarbohydrateintakeofanyonefollowingagluten-freediet.Theyalsocomepackedwithessentialvitaminsandminerals.

PotatoesareamainsourceofvitaminCinourdiets,containingnearlyhalfofaday’sRDAinanaverage51/2-ounceportion.Inaddition,theyareaparticularlygoodsourceofthecompleterangeofBvitamins,whichworktogetherinourbodiesforahealthynervoussystem,fooddigestion,andmetabolism.Theirhugepotassiumcontentandtheirnewlydiscoveredcontentofcompoundscalledkukoaminesbothworkwelltolowerbloodpressure.Thetubersalsocontainusefullevelsofironandmagnesium.Potatoflourismadefromcooked,dehydrated,andgroundpotatoes—theflourlosesmuchoftheBandCvitaminsinthedryingprocess,butitcanbeausefulstarchyflourmixedwithothersingluten-freebaking.

Ahealthygluten-freesourceofstarchycarbohydrates.RichintheBvitaminsandvitaminC.Potassiumandkukoaminecontentlowersbloodpressure.Usefulsourceofironandmagnesium.

Practicaltips:

Potatoeswillgiveyoumorefiberifyoueattheskins,andpotatoescookedintheirskinalsohaveamuchlowerGI(andwillkeepyoufeelingfullerforlonger)thanpeeled,mashedpotatoes.Dependingontherecipe,potatoflourmaybeusedasasubstituteforwheatflourorasathickenerincasseroles.

DIDYOUKNOW?

PotatoesarethemostgrownandmostpopularvegetablethroughouttheworldandwerefirstgrownintheAndesinSouthAmericaatleast7,000yearsago.

Spicybakedpotatoes

SERVES4CFVN

4largebakingpotatoes

1tablespoonvegetableoil(optional)

1(151/2-ounce)canchickpeas,drainedandrinsed

1teaspoongroundcoriander

1teaspoongroundcumin

1/4cupchoppedfreshcilantro

2/3cuplow-fatplainyogurt

saltandpepper,totaste

saladgreens,toserve

Method

1. Preheattheovento400°F.Scrubthepotatoesandpatthemdrywithabsorbentpapertowels.Prickthepotatoesalloverwithafork,brushwithoil(ifusing),andseasonwithsaltandpepper.Putthepotatoesontoabakingsheetandbakeinthepreheatedovenfor1–11/4hours,oruntilcookedthrough.Coolfor10minutes.

2. Meanwhile,putthechickpeasintoalargemixingbowlandmashwithaforkorpotatomasher.Stirinthegroundcoriander,cumin,andhalfthechoppedfreshcilantro.Coverthebowlwithplasticwrapandsetaside.

3. Halvethecookedpotatoesandscoopthefleshintoabowl,keepingtheshellsintact.Mashthefleshuntilsmoothandgentlymixintothechickpeamixturewiththeyogurt.Seasonwithsaltandpepper.Placethepotatoshellsonabakingsheetandfillwiththepotatoandchickpeamixture.Returnthefilledpotatoestotheovenandbakefor10–15minutes,untilheatedthrough.

4. Garnishthepotatoeswiththeremainingchoppedcilantroandservewithsaladgreens.

65RUTABAGARutabagaisoneofthelowest-calorie—andcheapest—ofallrootvegetables,but,nevertheless,itcontainsseveralvitalnutrientsingoodamounts.

Thetypicalrutabagahaspurpleskinandacream-colorfleshthatturnsyellowwhencooked.Thisyellowfleshisagoodsourceofcarotenes,goodforhearthealthandprotectingagainstcancer.Otherimportantchemicalsincludeglucosinolates,whichcanalsohelpreducetheriskofgettingcancer.RutabagacontainsagoodlevelofvitaminC,withnearlyhalfofyourRDAina31/2-ounceserving,aboutone-quarterofaroot.VitaminCisanimmune-boostingandantioxidantvitaminthatcanhelpkeepskiningoodcondition.There’salsocalciumhere,forhealthybonesandteeth,andpotassium.Boththesemineralshelpregulatebloodpressure.

Sourceofcancer-preventingandheart-protectingcarotenes.Containsglucosinolates,whicharealsothoughttopreventcancers.GoodsourceofvitaminCforboostingtheimmunesystem.Providescalciumandpotassium.

Practicaltips:

Rutabagaisbesteithercubedandboileduntiltender,thenmashedwitholiveoilorcanolaoil,orslicedandroastedasyouwouldroastedpotatoes.Thetastyfleshcanalsobefinelychoppedandusedinawintersoupwithkaleandonionsandisalsogoodmashedhalfandhalfwithcarrot,parsnip,orpotato,whichmakesadelicioustoppingforacasserole.

DIDYOUKNOW?

Whenrutabagawasfirstcultivated,itwasknownastheturnip-rootedcabbage(itisamemberofthebrassicafamily).In1780,SwedenintroducedthevegetableintotheUK,hencewhyitisnowknownasthe“swede”inmostoftheUK.

Roastedrootvegetableswithgarlic

SERVES4CFVN

1smallrutabaga

2largecarrots

2parsnips

3red-skinnedorwhiteroundpotatoes

1largeredonion,sliced

8largegarliccloves,unpeeled

1teaspoongroundcumin

1teaspoongroundcoriander

3tablespoonsoliveoilorcanolaoil

1/2cupgluten-freevegetablestock

1tablespoonlemonjuice

11/2teaspoonshoney

saltandpepper,totaste

Method

1. Preheattheovento375°F.Peelallthevegetables.Cuttherutabaga,carrots,andparsnipsintothicksticksandslicethepotatointo1/4-inch-thickcircles.

2. Putallthevegetablesintoalargeroastingpan.Addthegarlic,spices,saltandpepper,andtheoilandtosstogetheruntilcombined.Spreadthevegetablesoutuntiltheycoverthebottomofthepan.Placeinthepreheatedovenandroastfor25minutes.

3. Removethepanfromtheovenandturnallthevegetablesover,usingaspatula.Combinethestock,lemonjuice,andhoneyandsprinkleoverthevegetables,thenreturntotheovenfor15minutes,oruntilonlyalittleliquidremainsandthevegetablesaregoldenandtender.Serveimmediately.

66SWEETPOTATOESPackedwithnutrients,sweetpotatoesarealsorichinstarchesthatcanhelpregulatebloodsugars,sotheyareanexcellentfoodtoincludeinagluten-freediet.

Sweetpotatoesarericherinnutrientsthantraditionalpotatoesandcanbesubstitutedfortheminmanyrecipes.TheyhavealowerGIthanpotatoesandalso,unusually,helpboostbloodlevelsofadiponectin,ahormonethathelpsregulateinsulinindiabetics.Theyalsocontainplantsterolsandpectin,bothofwhichhelplowerLDLbloodcholesterol.Sweetpotatoesarealsooneofthebestfoodsourcesofbeta-carotene,whichisantioxidant,anticancer,andhelpsboosttheimmunesystem.Inaddition,thesesupertubersareanexcellentsourceofantioxidantvitaminsandminerals,includingvitaminEandmagnesium,andtheantioxidantproteinsporamin.

Richcontentofcaroteneswithstronganticanceraction.SterolsandpectincontenthelpsreduceLDLcholesterol.LowGIandwithabilitytostabilizeinsulin,usefulfordiabetics.AntioxidantmineralsandvitaminEtoprotectskin.

Practicaltips:

Choosesmalltomediumsweetpotatoeswithunmarkedskins,becausethesewillbemoretenderwhencooked.Bakeorroastasnormalpotatoes,ormashwithalittleoil(fathelpsthebodyabsorbcarotene).Unlikepotatoes,theskinsaresomewhattoughandchewy,soyoushouldpeelthemoff.Sweetpotatoesareexcellentinstews,soups,andcasseroles.

DIDYOUKNOW?

Sweetpotatoesareoftenconfusedwithyams,butthetwoarenotrelated.White-fleshedyams,relatedtothelily,containfewernutrientsandtastedrierandlesscreamythansweetpotatoes,whicharefromtheconvolvulusfamily.

Spicysweetpotatofries

SERVES6CFDN

6sweetpotatoes(about2pounds)

2tablespoonsvegetableoil,plusextraforgreasing

1/2teaspoonsalt

1/2teaspoongroundcumin

1/4teaspooncayennepepper

Method

1. Preheattheovento450°F.Greasealargebakingpan.2. Peelthesweetpotatoesandsliceinto1/4-inch-thickspearsabout3

incheslong.Spreadthesweetpotatoesonthepreparedbakingtrayanddrizzlewiththeoil.

3. Inasmallbowl,combinethesalt,cumin,andcayenne.Sprinklethespicemixtureevenlyoverthesweetpotatospearsandthentosstocoat.

4. Spreadthesweetpotatoesoutintoasinglelayerandbakeinthepreheatedovenfor15–20minutes,oruntilcookedthroughandlightlybrowned.Serveimmediately.

67FAVABEANSFavabeanshaveanalmostperfectbalanceofcarbohydrateandproteinandareidealforboostingyourgluten-freecarbohydrateintakefortheday.

Favabeansareanexcellentvegetablesourceofproteinandstarchandsomakeasatisfyingsidedishorpartofamainmealtoboostyourcarbintake.Thesebeans,however,havemuchmoretorecommendthem.Theyareparticularlyhighindietaryfiberandareexceptionallyhighinaformofsolublefibercalledarabinose,whichcanhelpimprovethebloodlipidprofileandreducebloodLDLcholesterol.TheyhaveagoodlevelofvitaminC,withallitsantioxidantbenefits.Favabeansarealsorichinarangeofmineralsfromiron(whichisvitaltotransportoxygenthroughoutourbodies)tomagnesiumandcalcium(forhealthybones)andzinc(toboosttheimmunesystem).

Goodsourceofvegetableprotein.Starchyvegetablehelpsboostcarbohydrateintake.Richinironforhealthyblood.Agoodsourceofcalciumforbones.

Practicaltips:

Favabeansarebesteatenwhenyoungandtender—theyretainmostnutrientsiftheouterpalegreenshelloftheindividualbeansisintact,butyoucanalsoslipitoffandeatthebrightgreenbeansinside.Theygowellwithfreshsummerherbs,suchasmintandparsley,andwithlemon,bacon,andchicken.Alternatively,trythempureedwithgarlictomakeabeanhummus.

DIDYOUKNOW?

FavabeansoriginatedintheMiddleEastandarewidelyeatentheretoday,ofteninadriedform.

Chilledfavabeansoup

SERVES6FDPN

31/2cupsgluten-freevegetablestock

41/3cupsshelledfreshyoungfavabeans

3tablespoonslemonjuice

2tablespoonschoppedfreshsummersavory

saltandpepper,totaste

1/3cupGreekyogurt,toserve

choppedfreshmint,togarnish

Method

1. Pourthestockintoalargesaucepanandbringtoaboil.Reducetheheattoasimmer,addthefavabeans,andcookforabout7minutes,oruntilthebeansaretender.

2. Removethepanfromtheheatandletcoolslightly.Transfertoafoodprocessororblender,inbatchesifnecessary,andprocessuntilsmooth.Pushthemixturethroughastrainersetoverabowl.

3. Stirinthelemonjuiceandsummersavoryandseasonwithsaltandpepper.Letcoolcompletely,thencoverwithplasticwrapandchillintherefrigeratorforatleast3hours.

4. Toserve,ladleintochilledbowlsorglasses,topeachwithatablespoonofyogurt,andgarnishwithmint.Serveimmediately.

68PEASEitherfreshlypickedorfrozen,peasareaversatileandrichsourceofvitaminCandseveralotherimportantnutrientsandplantchemicals,includingsolublefibertohelpdigestion.

Peascontainmoreproteinthanmostvegetablesandhaveahighfibercontent,includingthesolublefiberpectintoaiddigestionandlowerLDLbloodcholesterol.TheyareparticularlyhighinvitaminC,aheart-protectiveantioxidant,andintheBvitaminsfolateandniacin.Theyarealsorichinthecarotenoidslutein/zeaxanthin(forhealthyeyes)andhighinallthemajorminerals(calcium,iron,magnesium,andzinc),whichcanbelackingonagluten-freediet.Andtheselittlenutrientstoresarepackedwithseveralanti-inflammatory,anticancer,andantidiabeteschemicals,includingpisumsaponinsandpisomosidesthatarefoundalmostexclusivelyinpeas.

Richinfiberandsolublefiberfordigestiveandarteryhealth.Highinantioxidants,includingvitaminC.Containagreatrangeofimportantminerals.Packedwithdisease-preventingphytochemicals.

Practicaltips:

Buypeasinthepodyoung—astheyage,thesugarsturntostarchandgivethemamealytextureandflavor.Youngpods(snowpeasorsugarsnappeas)canbeeatenwiththeimmaturepeasinside.Eatyoung,smallpeasrawtogleanthemostvitaminC.Tocookpeas,steamlightlyorboilinaslittlewateraspossible(vitaminCcontentleachesintowaterduringcooking).

DIDYOUKNOW?

FrozenpeascanoftencontainmorevitaminCandothernutrientsthanfreshpeas,becausetheyarefrozenwithinhoursofpickingtoretainnutrients.Store-boughtpeasintheirpodsmaybeseveraldaysold.

Peaswithlettuce

SERVES4–6FV

2tablespoonsbutter,plusanextrapat

1teaspoonsunfloweroil

1ouncechoppedbacon

1shallot,finelychopped

2cupsshelledpeas

11/4cupsgluten-freevegetablestockorwater

1smallbutterheadlettuce,coredandshredded

2tablespoonschoppedfreshchervil

saltandpepper,totaste

Method

1. Meltthebutterwiththeoilinalargesaucepanovermediumheat.Addthebaconandstirfor3minutes.Addtheshallotandcontinuecookingforanadditional3minutes.

2. Addthepeasandstockandseasonwithsaltandpepper(butrememberthatthebaconissalty).Coverthepanandbringtoaboiloverhighheat,thenuncover,reducetheheatslightly,andsimmerfor5minutes.

3. Addthelettuceandcontinuetosimmer,uncovered,untilthepeasaretenderandtheliquidhasevaporated.Stirinapatofbutter,thentasteandadjusttheseasoning,ifnecessary.Stirinthechervilandserveimmediately.

69TOMATOESTastytomatoeshaveplentytooffernutritionallyandcanhelpprotectusfromcardiovasculardiseaseandcancer.

Tomatoesarepackedwithcarotenes,particularlylycopene,whichisstronglylinkedwithprotectionfromprostatecancer(oneofthemostcommoncancersinmen),andboostinghearthealth.Tomatoesarealsorichinsalicylates,whichhaveanantiblood-clottingeffect.Severalotherantioxidants,includingvitaminC,quercetin,andlutein,arefoundintomatoesingoodamounts.Theyarelowincaloriesbuthighinpotassium,whichhelpstoregulatebloodpressureandbodyfluids,andtheycontainusefulamountsofdietaryfiber.Kaempferolandantibacterialglycosidesfoundintomatoesmayhelplessendigestivetractsensitivity.

Excellentsourceoflycopenetoprotectagainstprostatecancer.Richinpotassiumtohelpregulatebloodpressureandpreventfluidretention.Greatsourceofantioxidants,suchasquercetin,lutein,andvitaminC.Containsalicylates,whichhaveanantiblood-clottingeffect.

Practicaltips:

Tomatoesripenedonthevinecontainmorelycopenethanthoseripenedafterpicking,anditisbetterabsorbedwheneatenwithsomeoilasasaladdressingorwitholiveoilforcooking.Lycopeneisalsomoreactiveinprocessedtomatoproducts,suchasketchup,tomatopaste,andtomatojuice,thanitisinrawtomatoes.Theskincontainsmoreantioxidantsthantheflesh,whiletheseedsarehighinsalicylates.Removerawtomatoesfromtherefrigeratoranhourbeforeservingforthebestflavor.

DIDYOUKNOW?

Oftenthoughtofasavegetablebutactuallyafruit,tomatoesareoneofourmostpopularfoodsandcomefromthesamenightshadefamilyaspotatoesandeggplants.

Meatballswithtomatosauce

SERVES4VPN

1(28-ounce)candicedtomatoes

5garliccloves,crushed

2teaspoonsdriedoregano

2/3cupoliveoil

1/2teaspoonsaltchoppedfreshflat-leafparsleyandfreshlygratedParmesancheese,toserve

Meatballs

1smallonion,gratedfinelygratedzestof1largelemon

2garliccloves,crushed

2teaspoonsdriedoregano

1teaspoonsalt

3/4teaspoonpepper

1extra-largeeggwhite,lightlybeaten

1poundfreshgroundpork

8ouncesfreshgroundbeef

1/4cupmilledchiaseeds

Method

1. First,makethemeatballs.Inasmallbowl,mixtogethertheonion,lemonzest,garlic,andoreganowiththesalt,pepper,andeggwhite.

2. Combinetheporkandbeefinalargebowl.Addtheeggwhitemixtureanduseaforktomixtogetherwell.Mixinthechiaseedsandletstand.

3. Meanwhile,putthetomatoesintoalargesaucepanwiththegarlicandoregano,1/4cupoftheoilandthesalt.Bringtoaboil,thensimmerbriskly,uncovered,for30minutes,untilthickened.

4. Dividethemeatmixtureinto20balls,rollingtheminthepalmofyourhanduntilfirm.

5. Heattheremainingoilinalargeskillet.Addthemeatballsandcookforabout8minutes,turningfrequently,untilbrownallover.Transfertopapertowelstodrain,thenaddtothetomatosauceandsimmerfor5minutes.

6. Transferthemeatballsandsaucetoplates,sprinklewithparsley,andservewithParmesan.

70EGGPLANTAglossy,purpleeggplantisnotonlyattractivebutalsocontainsafeastofdifferentvitaminsandminerals,aswellasplantchemicalstoboostbrainpower.

Eggplantscontainseveralantioxidantcompounds,includingoneinterestingflavonoidcallednasunin.Thishelpstoprotectbraincells,particularlythefattycells,fromdamageandmayhelpboostbrainpowerandmemory.Thevegetablealsocontainsterpenes,whichcanrelaxthebloodvesselsandmayofferprotectionagainsthighbloodpressureandhighcholesterol.Thehighpotassiumlevelswillhelptoboostthateffect.One-thirdofthevegetable’sextremelyhighfibercontentisintheformofsolublefiber,whichhelpsslowdowntherateoffooddigestionandishelpfulforanyonewithasensitivedigestivetract.Eggplantsalsocontainmagnesium,calcium,vitaminC,folate,andvitaminE.

Fibercontentaidsgooddigestion.Containstheflavonoidnasunin,whichmayboostbrainfunction.Terpenesandpotassiumprotectagainstheartandarterialdisease.Goodrangeofvitaminsandminerals.

Practicaltips:

Mostcommerciallygrowneggplantsnolongerhaveaslightlybittertaste,soit’snotnecessarytosaltthembeforeuse.Cuteggplantsturnbrownquicklyandspoil,sodon’tsliceuntilyouneedtocookthem.Eggplantssoakupalotoffatiffried,sobroilorbakeinstead.Simplybrushthepieceswithoilbeforehand.

DIDYOUKNOW?

EggplantswerefirstcultivatedintheFarEast2,500yearsago,buttheywerenotwidelyusedasafooduntilaround300yearsagoduetothebittertasteoftheoriginalcultivars.

Eggplantstewwithpolenta

SERVES4FVDN

1eggplant,diced

3tablespoonsoliveoil

1largeonion,thinlysliced

1carrot,diced

2garliccloves,chopped

2cupsslicedmushrooms

2teaspoonsgroundcoriander

2teaspoonscuminseeds

1teaspoonchilipowder

1teaspoongroundturmeric

21/2cupscanneddicedtomatoes

11/4cupsgluten-freevegetablestock

1/2cupchoppeddriedapricots

1(15-ounce)canchickpeas,drainedandrinsed

2tablespoonschoppedfreshcilantro,togarnish

Polenta

5cupshotgluten-freevegetablestock

11/2cupsquick-cookpolentaorcornmeal

Method

1. Preheatthebroilertomedium.Tosstheeggplantin1tablespoonoftheoilandarrangeinthebroilerpan.Cookunderthepreheatedbroilerfor20minutes,turningoccasionally,untilsoftenedandbeginningtoblackenaroundtheedges—brushwithmoreoiliftheslicesbecometoodry.

2. Heattheremainingoilinalarge,heavysaucepanovermediumheat.Addtheonionandsauté,stirringoccasionally,for8minutes,oruntilsoftandgolden.Addthecarrot,garlic,andmushroomsandcookfor5minutes.Addthespicesandcook,stirringconstantly,foranotherminute.

3. Addthetomatoesandstock,stir,andbringtoaboil.Reducetheheatandsimmerfor10minutes,oruntilthesaucebeginstothickenandreduce.

4. Addtheeggplant,apricots,andchickpeas,partlycover,andcookfor10minutes,stirringoccasionally.

5. Meanwhile,tomakepolenta,pourthehotstockintoalargesaucepanandbringtoaboil.Pourinthepolentainasteadystream,stirringconstantlywithawoodenspoon.Reducetheheattolowandcookfor1–2minutes,oruntilthickenedtoamashedpotato-likeconsistency;alternatively,preparethecornmealaccordingtopackagedirections.Servethestewontopofthepolenta,sprinkledwiththefreshcilantro.

71BELLPEPPERSColorful,sweetbellpepperscontainhighlevelsofcarotenesforhearthealthandcancerprotection,arefullofvitaminC,andareagoodsourceoffolate,whichareoftenlowinagluten-freediet.

Sweetpepperscomeinavarietyofcolors,butthepurple,red,andorangebellpepperscontainthehighestlevelsofanticancerandheartprotectivecarotenesandareoneofthebestvegetablesourcesofthesechemicals.Theyareparticularlyrichineye-protectiveluteinandzeaxanthinandinimmune-boostingcryptoxanthin,aneasilyabsorbedformofcarotene.AllcolorsofbellpeppersareextremelyrichinvitaminC,witha31/2-ounceservingprovidingnearlytwiceaday’srecommendedintake.TheyarealsoagoodsourceoftheBvitaminfolateandausefulsourceofvitaminE,bothofwhichcanbelackinginagluten-freediet.

Containseveralphytochemicals,whicharestronglyanticancerandboosttheimmunesystem.Goodsourceofarangeofvitaminsandminerals.ExtremelyrichinantioxidantvitaminC.Highlutein/zeaxanthinlevelsprotecteyesight.

Practicaltips:

Eithercookbellpepperswithsomeoilorusethemrawinasaladdressedwithoil,becausethecarotenesarebetterabsorbedinourbodieswheneatenwithfat.Freshbellpeppersfreezewell(sliceandbagbeforehand)foruseincookingandarealsogoodblendedintoavegetablesmoothie.

DIDYOUKNOW?

Bellpeppershaverecentlybeenfoundtocontainsmallamountsofnicotine,whichresearchershavefoundcanhelpreducetheriskofParkinson’sdiseasewithoutthe

drawbacksofsmoking.

Roastedpeppersalad

SERVES4VN

2redbellpeppers,halvedandseeded

2yellowbellpeppers,halvedandseeded

1redonion,coarselychopped

2garliccloves,finelychopped

1/3cupoliveoil

4ouncesminimozzarellacheesepearls,drained

2tablespoonscoarselytornfreshbasil

2tablespoonsbalsamicvinegar

saltandpepper,totaste

Method

1. Preheattheovento375°F.Putthebellpeppers,cutsideup,inashallowroastingpan.Sprinklewiththeonionandgarlic,seasonwellwithsaltandpepper,anddrizzle3tablespoonsoftheoliveoiloverthem.Roastfor40minutes,oruntilthebellpeppersaretender.Letcool.

2. Arrangethecoldbellpeppersinaservingdishandpouroveranyjuicesleftintheroastingpan.Sprinklewiththemozzarellaandbasil.

3. Tomakethedressing,whisktogethertheremainingoliveoilandthebalsamicvinegar,thendrizzleitovertheroastedpeppers.Coverandmarinateintherefrigeratorforatleast2hoursbeforeserving.

72FENNELFennelbulbsarehighinnutrientsthataiddigestion,reduceinflammation,andcanhelptopreventsomecancers.Thisisaparticularlyusefulvegetableforanyonewithaglutenintolerance.

Fennelcontainsastrongcombinationofplantchemicals,includingtheflavonoidsrutin,quercetin,andkaempferol,allofwhichgiveitstrongantioxidantactivity.Itsnaturalcompoundsareknowntohelpcalmthedigestivesystem,helpingtoeliminateoreaseflatulence,colic,andindigestion.Oneofthecompoundsinfennel,anethole,hasalsobeenshowntoreduceinflammationandtohelppreventtheoccurrenceofcancer.Itisalsoagoodsourceofdietaryfiberandcalciumandcontainsawiderangeofothernutrients,includingvitaminC,folate,andiron.Thehighpotassiumcontentmeansthatfennelisadiuretic,helpingtoeliminatesurplusfluidfromthebody.

Rangeofantioxidantsforgeneralhealthprotection.Diureticanddigestiveaid.Anti-inflammatoryandanticancer.Goodsourceofarangeofvitaminsandminerals.

Practicaltips:

Florence(orItalian)fennelhasarefreshing,slightlysweet,licoriceflavor.Allpartsareedible—cutofftherootendandpeelawayanytoughouterskin.Thestemsaretoughandstringysousethesetomakesoup.Fennelgoesparticularlywellwithchickenandfish—trybakingsmallwholefishinaluminumfoilonabedofthinlyslicedfennel.Roastorsteamwedgesofthebulb,orbraisesautéedslicesinvegetablestock.Itisalsodeliciousraw—thinlysliceintosalads.

DIDYOUKNOW?

Florencefennelisrelatedtoparsley,carrots,dill,andcilantro.Itisalsocloselyrelatedtotheherbfennel,andtheleafytopsofthebulbcanbewashed,chopped,andusedasa

garnish.

Quinoasaladwithfennelandorange

SERVES4CFVDN

4cupsgluten-freevegetablestock

11/3cupswhitequinoa,rinsedanddrained

3oranges

1fennelbulb,thinlysliced,greenfeatheryleavesreservedandtornintosmallpieces

2scallions,finelychopped

1/4cupcoarselychoppedfreshflat-leafparsley

Dressing

juiceof1/2lemon

3tablespoonsoliveoilpepper,totaste

Method

1. Bringthestocktoaboilinasaucepan,addthequinoa,andsimmerfor10–12minutes,oruntilthegermsseparatefromtheseeds.Drainoffthestockanddiscard,thenspoonthequinoaintoasaladbowlandletcool.

2. Gratethezestfromtwooftheorangesandputitinacleanscrew-topjar.Cutasliceoffthetopandbottomofeachofthethreeoranges,thenremovethepeelinthinverticalslicesanddiscard.Cutbetweenthemembranestoremovetheorangesegments,thensqueezethejuicefromthemembranesintothejar.

3. Addtheorangesegments,fennelslices,scallions,andparsleytothequinoainthesaladbowl.

4. Tomakethedressing,addthelemonjuiceandoiltothejar,seasonwithpepper,screwonthelid,andshakewell.Drizzlethedressingoverthesaladandtosseverythingtogether.Garnishwiththefennelleavesandserveimmediately.

73BUTTERNUTSQUASHButternutsquashisoneofthebestsourcesofhealth-boostingcarotenes.Thesepowerfulplantcompoundshelptokeepskiningoodconditionandprotectusfromcancerandotherdiseases.

Theorange-fleshedvarietiesofsquash,includingbutternut,containthehighestlevelsofbeneficialcarotenes—oneofthese,beta-cryptoxanthin,islinkedwithprotectionfromlungcancer.Squashisalsooneofthebestsourcesofluteinandzeaxanthin,thecarotenesassociatedwithgoodeyesight,particularlyinolderage.Carotenescanalsohelpreducetheinflammationassociatedwitharthritisandarterialdiseaseandlowertheriskofcolonandprostatecancers.ButternutsquashisalsoagoodsourceofantioxidantvitaminsCandE.Theessentialmineralscalcium,iron,andmagnesiumareallhereingoodamountstokeepbonesstrongandhelpkeepfatigueatbay.

Containscarotenesthatareknowntogiveusprotectionfrommanytypesofcancer.Richincompoundsthatprotectagingeyesight.Helpsreduceinflammationandthesymptomsofarthritis.GoodsourceofantioxidantvitaminsCandE.

Practicaltips:

Squashhasasmoothtextureandnuttyflavoridealforbothsweetandsavorydishes.Itgoesparticularlywellwithchickenandbeef.Yourbodywillabsorbthecarotenesbetterifyoueatsquashwithalittleoil,soroastcubesinoliveoilorsteamanddresswithoil.Addroastedcubestosoups,vegetablechilis,andcasseroles.

DIDYOUKNOW?

Squashseedsarepackedwithnutrients.Washthemthoroughlyanddrynaturallyorspreadonabakingsheet,sprinklewithalittleoliveoil,androastfor15minutesatalow

temperatureforanutritioussnack.

Butternutsquashstew

SERVES4FVN

1tablespoonoliveoil

1onion,diced

3garliccloves,finelychopped

2tablespoonstomatopaste

2teaspoonsgroundcumin

1teaspoongroundcinnamon

1teaspoonsalt

1/4teaspooncayennepepper

1/2butternutsquash,peeled,seeded,andcutintobite-sizepieces

1/2cupbrownlentils

2cupsgluten-freevegetablestock

1tablespoonlemonjuice

Togarnish

1/4cupplainyogurt

2tablespoonsfinelychoppedfreshcilantro

2tablespoonssliveredalmonds

Method

1. Heattheoilinalargesaucepanovermedium–highheat.Addtheonionandgarlicandcook,stirringoccasionally,forabout5minutes,oruntilsoft.

2. Addthetomatopaste,cumin,cinnamon,salt,andcayenneandgiveitaquickstir.Addthesquash,lentils,andstockandbringtoaboil.Reducetheheattolowandsimmer,uncovered,stirringoccasionally,forabout25minutes,untilthesquashandlentilsaretender.

3. Justbeforeserving,stirinthelemonjuice.Servehot,garnishedwithadollopoftheyogurtandasprinklingofcilantroandsliveredalmonds.

74BROCCOLIBroccolicontainsahugerangeofvitamins,minerals,andplantcompoundsthatprovidemanyhealthbenefits,anditisagoodsourceoffiber.

Alltypesofbroccoli—includingbabybroccolivarieties—arerichinphytonutrients,butthedarkgreenandpurplevarietieshavethehighestlevels.Broccolicontainssulforaphane,indoles,selenium,andimmune-boostingvitaminC,allofwhichofferprotectionagainstbreastcancerandotherformsofcancer.Thevegetableisalsorichincarotenes,whichhelptolowerLDLcholesterol,andprotectagainstheartdisease,andmayalsohelpimprovememoryanddryskin.Luteinandzeaxanthinfoundhereprotecteyehealthandvision,andbroccoliisalsooneofthebestvegetablesourcesofcalciumtoprotectagainstosteoporosis.

Containssulforaphaneandothernutrientsforstrongprotectionagainstcancerandheartdisease.Carotenesprotectagainstheartdiseaseandmayimprovememoryandskin.Highcalciumcontenthelpsbuildandprotectbones.

Practicaltips:

Three1-cup/21/3-ounceservingsofbroccoliaweekwillgiveyouoptimumprotectionagainstcancer.Lightlysteamorstir-frytogetthemostvitaminCandantioxidantsfromthevegetable,anddon’tforgettheleavesandthestems—thesearealsoedibleandarefulloffiber.Tryinsteadofcauliflowerforatastybakedbroccoliandcheesedish.

DIDYOUKNOW?

Sulforaphane,foundinbroccoli,alsoappearstohelpprotectagainstpepticulcersbykillingthebacteriathatcausethem.

Buckwheatnoodleandbroccolisalad

SERVES4FVN

6ouncesgluten-freesoba(buckwheat)noodles

11/3cupsfrozenedamame(soybeans)

3cupssmallbroccolifloretsandthinlyslicedstems

1redbellpepper,halved,seeded,andthinlysliced

1purpleororangebellpepper,halved,seeded,andthinlysliced

2cupsthinlyslicedcreminimushrooms

2cupssunflowersproutsoralfalfasprouts

Dressing

2tablespoonsricevinegar

2tablespoonsgluten-freetamari(Japanesesoysauce)

1/4cupricebranoil

11/2-inchpieceoffreshginger,peeledandfinelygrated

Method

1. Putcoldwaterinthebottomofasteamer,bringtoaboil,thenaddthenoodlesandfrozenedamamebeansandbringbacktoaboil.Putthebroccoliinthetopofthesteamer,thenputitonthesteamerbase,cover,andsteamfor3–5minutes,oruntilthenoodlesandvegetablesarejusttender.Drainandrinsethenoodlesandedamame,thendrainagainandtransfertoasaladbowl.Addthebroccoli,thenletcool.

2. Tomakethedressing,putthevinegar,tamari,oil,andgingerintoacleanscrew-topjar,screwonthelid,andshakewell.Drizzlethedressingoverthesaladandtossgentlytogether.

3. Addthebellpeppersandmushroomstothesaladandtossagain.Spoonintofourbowls,thentopwiththesproutsandserveimmediately.

75REDCABBAGEThisfirm,purple-redcabbageispackedwithagoodrangeofphytochemicalsforgeneralhealthprotectionandmanynutrientsfordigestivehealth.

Redcabbageisrichincompoundsthatprotectusfromdisease.Theseincludeindoles,whichhavebeenlinkedtoprotectionfrombreast,uterus,andovariancancersandcanhelpprotectagainstthesignsofaging.Italsocontainssulforaphane,whichcanhelpblockcancer-causingchemicals,andmonoterpenes,whichprotectbodycellsfromdamagebyfreeradicals.Redcabbageismuchhigherthanothercabbagesincarotenes,includinglycopene,whichoffersprotectionfromprostatecancer,andtheglucosinolates,glutamine,andpolyphenolsfoundhereappeartoprotecttheliningoftheintestinesagainstattackfromharmfulbacteriaandfromulcers.Thepurplyleavesalsocontainanthocyanins,whichmayhelppreventAlzheimer’sdisease.AdditionalbenefitsofeatingredcabbagearethegoodlevelsofvitaminCandminerals,includingcalciumandselenium.

Containsavarietyofcancer-fightingcompounds.Lowincaloriesandidealforweight-lossplans.RichintheantioxidantvitaminCandseveralminerals.AnthocyanincontentmayprotectagainstAlzheimer’sdisease.

Practicaltips:

Redcabbageisanidealingredientforacoleslaw,withgreencabbageandcarrot.Alternatively,tryitbraisedwithchoppedonion,apple,vinegar,andhoney—deliciouswithroastedporkorlamb.StorewrappedintherefrigeratortoretainitsvitaminCcontent.

DIDYOUKNOW?

Thejuicefromredcabbageleavescanbeusedasanaturaldye.Itisalsoanantiseptic-usefultodabonanycutsthathappeninthekitchen.

Redcabbagesaladwitheggplantdip

SERVES4FVDN

2carrots

4cupsshreddedredcabbage

1/3cupraisins

4cupsmixedsaladgreens,suchasamixtureofred-stemmedbabySwisschardandmâchejuiceof1orangepepper,totaste

Dip

3eggplants

3garliccloves,finelychopped

2tablespoonstahini

3tablespoonshempoilpepper,totaste

Method

1. Tomakethedip,preheatthebroilertohighandremovethebroilerrack.

Prickbothendsofeacheggplantwithafork,puttheminthebroilerpan,andbroil2inchesawayfromtheheatsource,turningseveraltimes,for15–20minutes,untilblackened.Letcool.

2. Shavethecarrotsintolong,thinribbons,usingaswivel-bladevegetablepeeler,thenputthemontoaservingplate.Addthecabbage,thensprinklewiththeraisinsandsaladgreens.Drizzlewiththeorangejuiceandseasonwithalittlepepper.

3. Cuttheeggplantsinhalfandscoopthesoftfleshawayfromtheblackenedskins,usingatablespoon.Finelychoptheflesh,thenputitinabowl.Addthegarlic,tahini,andhempoil,seasonwithalittlepepper,andmixtogether.Spoonintoaservingbowlandnestleinthecenterofthesaladtoserve.

76KALECurlykaleisoneofthebestleafygreenstoeatregularly—itcontainsthehighestlevelsofantioxidantsofallvegetables.

Thedarkgreenleavescontainvariousplantchemicalsknownfortheirantiagingpropertiesanddisease-fightingabilities.Theseincludeflavonoids,tolowerLDLcholesterol,andindolesandisothiocyanatestoprotectagainstcolon,bladder,breast,andprostatecancers.Kaleisunusuallyrichinvitaminsandminerals—a11/2-cup/31/2-ounceportioncontainsalmosttwicetheRDAofvitaminC,whichhelpsthebodyabsorbthevegetable’shighironcontent.Aservingalsogivesaroundone-sixthofourdailycalciumneedsandisagoodsourceofselenium,whichhelpsfightcancer,andmagnesiumandvitaminE,whichareimportantforhearthealth.ThevitaminEandcarotenesinkalealsokeepskinandeyeshealthy.Kalealsocontainssmallamountsofanti-inflammatoryomega-3fats.

ExtremelyhighinvitaminC.Richinflavonoids,indoles,andantioxidantstofightheartdiseaseandcancers.Containsmorecalciumandironthananyothervegetable.Extremelyrichincarotenestoprotecteyesandhelppreventcataracts.

Practicaltips:

Storekaleinaplasticbagintherefrigeratortopreventitfromwilting.Theouter,deepestgreenleavescontainthemostcarotenesandindoles.Steamorstir-fry,thenletrestforafewminutestomaximizethepotencyoftheantioxidants.Kale’sstrong,ironflavormarrieswellwithbeef,bacon,pasta,andpotato,anditisdeliciousinvegetablesoups.

DIDYOUKNOW?

Kaleisagreatwintervegetableandbecomessweetertoeatonceithasbeenthroughawinterfrost.

Kaleandlimabeancasserole

SERVES6FVDN

2cupslimabeans,soakedovernight

1tablespooncuminseeds

2teaspoonsdriedoregano

3tablespoonspeanutoil

2onions,chopped

2garliccloves,thinlysliced

1–3freshredorgreenchiles,seededandsliced

1(141/2-ounce)candicedtomatoes

2cupsgluten-freevegetablestock

3cupsshreddedkale

1/3cupchoppedfreshcilantro

juiceof1lime

saltandpepper,totaste

2avocados,cubedandtossedwithlimejuice,andredonionslivers,togarnish

Method

1. Drainthebeans,putthemintoalargesaucepan,andcoverwithwater.Bringtoaboil,boilrapidlyfor15minutes,thenreducetheheatandsimmerfor30–45minutes,untiltenderbutnotdisintegrating.Drainandsetaside.

2. Putthecuminseedsintoasmall,dryskilletovermediumheatandfryuntilfragrant.Addtheoregano,cookforafewseconds,thenimmediatelyremovethemixturefromthepan.

3. Lightlycrushthemixtureinamortarwithapestle.4. Heattheoilinalarge,flameproofcasseroleorDutchovenovermedium

heat.Addthechoppedonionsandthespiceandherbmixture.Sautéfor5minutes,untiltheonionsaretranslucent.Addthegarlicandchilesandsautéforanadditional2minutes.

5. Stirinthetomatoes,beans,andstock.Seasonwithsaltandpepperandbringtoaboil.Reducetheheat,cover,andsimmerfor30minutes,stirringoccasionally.

6. Increasetheheatandstirinthekale.Simmer,uncovered,for7minutes,oruntiltenderbutstillbrightlycolored.Stirinthecilantroandlimejuice.

7. Ladleintosoupplates,garnishwiththeavocadoandredonion,andserveimmediately.

77SPINACHThestrongirontasteofspinachgivesahintthatthisvegetablepacksapunchinthenutritiondepartment.Newresearchalsoshowsthatitcontainsanti-inflammatorycompoundsthatmayhelpprotectyourdigestivesystem.

Researchershavefoundmanyflavonoidcompoundsinspinachthatactasantioxidantsandfightagainststomach,skin,breast,prostate,andothercancers.Spinachisalsoextremelyhighincarotenes,whichprotecteyesight,andisparticularlyrichinvitaminK,whichhelpstoboostbonestrengthandmayhelppreventosteoporosis.Italsocontainspeptides,whichhavebeenshowntolowerbloodpressure.TherelativelyhighvitaminEpresentmayhelpprotectbrainpowerandmemoryasweage,whiletheextremelyhighamountoffolateinspinachoffersprotectionagainstheartproblems,cancers,andbirthdefects.Spinachisalsorichinpotassium,magnesium,andiron.

Flavonoidandcarotenecontentprotectsagainstmanycancers.VitaminC,folate,andcaroteneshelpmaintainhearthealth.VitaminKandmagnesium—importantforbonehealth.Extremelyrichsourceofminerals.

Practicaltips:

Trytoeatspinachwithoiltohelpyourbodyabsorbthebeneficialcarotenes—trystir-frying,drizzleoiloverwiltedspinach,oraddanoliveoilandlemondressingtorawbabyleaves.BoostironabsorptionbyaddingplentyofvitaminC-richfoodstoyourplate.

DIDYOUKNOW?

Althoughspinachisrichincalcium,ourbodiesareunabletoabsorbmostofitduetotheoxalatesintheleavesthatinhibitthis.However,theseoxalatesdon’tappeartoadverselyaffectironabsorption.

Spicedchickpeaandspinachsoup

SERVES4FVDPN

1tablespoonvegetableoil

1onion,finelychopped

2garliccloves,crushed

1teaspooncuminseeds

2teaspoonsmediumcurrypowder

1teaspoonhotchilipowder

1(15-ounce)canchickpeas,drainedandrinsed

1(141/2-ounce)candicedtomatoes

2cupsgluten-freevegetablestock

2cupstrimmed,choppedspinach

saltandpepper,totaste

Mintdressing

1/2cupplainyogurt

2tablespoonsfinelychoppedfreshmintleaves

saltandpepper,totaste

Method

1. Heattheoilinasaucepanovermediumheat.Addtheonionandsautéfor4–5minutes,oruntilstartingtosoften.

2. Addthegarlic,cuminseeds,currypowder,andchilipowderandcookfor1minute,stirringconstantly.

3. Addthechickpeas,tomatoes,andstockandseasonwithsaltandpepper.Bringtoaboil,thenreducetheheat,cover,andsimmerfor15minutes.

4. Meanwhile,tomakethemintdressing,mixtogethertheyogurtandmintwithsaltandpepper.Coverandchilluntilreadytoserve.

5. Stirthespinachintothesoupandcookforanadditional1–2minutes,oruntilthespinachhaswilted.Servewithalittleofthemintdressingdrizzledoverthesoup.

78MUSHROOMSMushroomscontainseveralhealth-boostingcompoundsthatsupporttheimmunesystemandhelppreventcancersandarthritis.

Somecompoundsfoundinmushroomsareknowntohelppreventarangeofdiseases.Dark-gilledandexotictypes,suchasshiitake,cremini,andporcini,inparticular,containhigherlevelsoftheseplantchemicalsthanthepalervarieties.Lentinanandcanthaxanthinboosttheimmunesystemandcanhelptopreventcancers;autoimmunediseases,suchasarthritisandlupus;andinfections,suchascoldsandbronchitis.Theirhighseleniumcontentisalsoassociatedwithprotectionfromcancers.MushroomsarealsoausefulsourceofproteinforvegetariansandcontainhighlevelsofsomeoftheBvitamins,includingniacin,potassiumtohelpreducehighbloodpressure,andimmune-boostingzinc.

Containcompounds,whichcanhelppreventcancersandautoimmunediseases.Richintheanticancerantioxidantmineralselenium.GoodsourceoftheBvitamins,includingfolateandniacinfornervesandenergyproduction.Richinpotassiumtohelpreducehighbloodpressure.

Practicaltips:

Storemushroomsinapaperbagintherefrigerator;don’tstoretheminplastic.Wipegentlytoclean,ifnecessary;ifpractical,don’tpeelorremovethestems,becausetheycontainhighnutrientlevels.Addmushroomstocasseroles,soups,stir-fries,pasta,andricedishestoincreasethenutrientandproteincontent;stuffandbakelargermushrooms;orserveslicedmushroomsontoast.

DIDYOUKNOW?

Youshouldneverpickmushroomsgrowingwildunlessyougetthemcheckedforsafety

byafungiexpert.Someharmlessvarietieslooksimilartopoisonousones.

Buckwheat,mushrooms,androastedsquash

SERVES4FN

1kabochaorbutternutsquash(about2pounds)

1tablespoonthickbalsamicvinegar

1/2cupoliveoillargepatofbutter

11/3cupsroastedbuckwheat,rinsed

1egg,lightlybeaten

2cupshotgluten-freevegetablestock

1onion,halvedandsliced

31/2cupsquarteredsmallcreminimushrooms

2tablespoonslemonjuice

1/3cupchoppedfreshflat-leafparsley

1/4cupcoarselychoppedwalnuts

saltandpepper,totaste

Method

1. Preheattheovento400°F.Cutthesquashintoeightwedges,peel,andseed.

2. Putthesquashintoaroastingpanandtosswiththevinegarand1/3cupoftheoil.Seasonwellwithsaltandpepperanddotwiththebutter.Roastinthepreheatedovenfor25–30minutes,untilslightlycaramelized.

3. Meanwhile,putthebuckwheatintoaskillet.Addtheegg,stirringtocoatthegrains.Stirovermediumheatfor3minutes,untiltheeggmoisturehasevaporated.Addthestockand1/2teaspoonofsalt.Simmerfor9–10minutes,untilthegrainsaretenderbutnotdisintegrating.Removefromtheheatandsetaside.

4. Heattheremainingoilintheskillet.Addtheonionandsautéovermediumheatfor10minutes.Seasonwithsaltandpepper.Addthemushroomsandsautéfor5minutes.Stirinthebuckwheat,lemonjuice,andmostoftheparsley.

5. Transferthebuckwheatmixturetofourplatesandarrangethesquashontop.Sprinklewiththewalnutsandtheremainingparsley.Serveimmediately.

79GARLICGarlic,usedasaherbandmedicineforthousandsofyears,isantibioticandprotectiveagainstdigestiveproblems,heartdisease,andcancer.

Garlic,amemberofthesamealliumfamilyasonions,leeks,andchives,isoftenusedinsmallquantities,butitcanstillmakeagreatimpactonhealth.Itisrichinallicin,diallylsulfide,andajoene—threesulfurcompoundsthatarethemainsourceofitshealthbenefits.Researchhasfoundthatgarliccanhelpminimizetheriskofbothbloodclotsandarterialdisease,andmanytypesofcancer.Itisalsoapowerfulantibiotic,usefulforhelpingbattleinfectionsintheintestine,andcanalsohelpcurefungalinfections,suchasathlete’sfoot.Italsoappearstoreducetheriskofstomachulcers.GarlicisausefulsourceoftheantioxidantvitaminCandalsocontainsalittleselenium,potassium,andcalcium.

Regularconsumptioncanhelppreventheartdisease.Maysignificantlyreducetheriskofcolon,stomach,andprostatecancers.Naturallyantibiotic,antiviral,andantifungal.Canhelppreventstomachulcers.

Practicaltips:

Crushorchopfreshgarlicandletstandforafewminutesbeforecookingtomaximizetheprotectiveeffects.Testsrevealthatshortcookingatlowtemperaturesretainsmorebeneficialcompoundsthanlonger,highercooking.Chewfreshparsleyafteragarlic-richmealtohelpavoidgarlickybreath.

DIDYOUKNOW?

Meatcookedathightemperatures,suchasgrillingorbroiling,canbecarcinogenic(cancer-promoting),butaddinggarlic,inamarinade,forexample,reducestheproductionofcarcinogenicchemicals.

Salmonfishcakeswithgarlicmayonnaise

MAKES8DN

12ouncescookedsalmon,flaked

11/2cupsmashedpotatoes

1/2cupchoppedfreshdill,plusextrasprigstogarnish

6scallions,somegreenpartincluded,finelychopped

1tablespooncoarselygratedlemonzest

1tablespooncornstarch,sifted

1teaspoonsalt

1/2teaspoonpepper

2eggs,lightlybeatenalittlegluten-freeall-purposeflour,fordusting

vegetableoil,forfrying

Garlicmayonnaise

3largegarliccloves,peeled

1teaspoonseasaltflakes

2eggyolks,atroomtemperature

1cupextravirginoliveoil

2tablespoonslemonjuice

Method

1. Inalargebowl,combinethesalmon,potato,dill,scallions,andlemonzest,mixinglightlywithafork.Sprinklewiththecornstarch,salt,andpepper,thenstirinthebeatenegg.Withflouredhands,formintoeightpattiesabout3/4inchthick.Placeonaparchmentpaper-linedbakingsheetandchillforatleast2hours.

2. Tomakethegarlicmayonnaise,crushthegarliccloveswiththeseasalt,usingamortarandpestle,tomakeasmoothpaste.Transfertoalargebowl.Beatintheeggyolks.Addtheoil,afewdropsatatime,whiskingconstantly,untilthemixtureisthickandsmooth.Beatinthelemonjuice.Transfertoaservingbowl,coverwithplasticwrap,andsetaside.

3. Heattheoilinaskilletandcookthefishcakesovermedium–highheatfor8minutes,untilgolden.Turnandcooktheothersidefor4–5minutes,untilgolden.Garnishwithdillsprigsandserveimmediatelywiththegarlicmayonnaise.

80CHILESHotchilesareoneofourfavoritespicesandcanmakeamuchlargercontributiontoyournutritionalhealththantheirsizemightindicate.

Chiles’mainuseincooking—theirheat—isalsooneoftheirmainsourcesofhealth-givingproperties.Capsaiciniswhatgiveschilesthisheat,andthishighlybeneficialcompoundrelievesthepainandinflammationassociatedwitharthritis.Italsoappearstoblocktheproductionofcancerouscellsincasesofprostatecancerandactsasananticoagulant,thushelpingprotectagainstbloodclots,heartattack,orstroke.Itcaneveneasenasalandlungcongestion.Recentresearchshowsthatchileconsumptionhelpstolowertheamountofinsulinrequiredtolowerbloodsugarafteramealandsocouldhelpdiabeticsandpeoplewhoareinsulin-resistant.ThisusefulspicecanalsolowerLDLcholesterolintheblood.

Containcapsaicintorelievepainandinflammationassociatedwitharthritis.Stronglyantioxidanttohelpbeatprostatecancerandthediseasesofaging.HelplowerLDLcholesterol.RichinvitaminCandcarotenestoboosttheimmunesystem.

Practicaltips:

Ingeneral,thehotterthechilethemorecapsaicinitcontains—thehottestvarietiesincludehabanero,Thai,andScotchbonnet.Jalapeñosaremid-heatwhileHungarianhotwaxaremild.Removingtheseedsfromfreshchilesbeforeusemakesthemmilderbutalsoremovessomeoftheantioxidants.Becarefultoavoidrubbingyoureyeswhenpreparingchiles.

DIDYOUKNOW?

NativetoCentralandSouthAmerica,chileshavebeencultivatedformorethan7,000years—originallyasaherbalmedicine.Aftereatingchiles,thebody’smetabolicraterises,meaningyouburnmorecalories.

Thaitofucakeswithchilidip

SERVES4N

12ouncesfirmtofu,drainedweight,coarselygrated

1lemongrassstalk,finelychopped

2garliccloves,chopped

1-inchpiecefreshginger,peeledandgrated

2kaffirlimeleaves,finelychopped(optional)

2shallots,finelychopped

2freshredchiles,seededandfinelychopped

1/4cupchoppedfreshcilantro

3/4cupgluten-freeall-purposeflour,plusextrafordusting

1/2teaspoonsaltvegetableoil,forpan-frying

Chilidip

3tablespoonswhitedistilledvinegar

2scallions,finelysliced

1tablespoonsugar

2freshredchiles,seededandchopped

2tablespoonschoppedfreshcilantro

pinchofsalt

Method

1. Tomakethechilidip,mixalltheingredientstogetherinasmallservingbowlandsetaside.

2. Mixthetofuwiththelemongrass,garlic,ginger,limeleaves(ifusing),shallots,chiles,andcilantroinamixingbowl.Stirintheflourandsalttomakeacoarse,stickypaste.Coverandchillintherefrigeratorfor1hourtoletthemixturebecomeslightlyfirm.

3. Formthemixtureintoeightlarge,walnut-sizeballsand,usingflouredhands,flattenintocircles.Heatenoughoiltocoverthebottomofalarge,heavyskilletovermediumheat.Cookthetofucakesintwobatches,turninghalfwaythrough,for4–6minutes,oruntilgoldenbrown.Drainonpapertowelsandservewarmwiththechilidip.

81GINGERWhilegingerisafavoritecookingspice,itsuniqueplantcompoundsarealsopowerfulagainstinflammationanddigestiveupsets,makingitparticularlyusefulforpeoplerecentlydiagnosedwithglutenintolerance.

Themostwell-researchedcompoundsingingerarethegingerols,whichgiveitmuchofitsflavorandaroma.Thesecanactuallydestroycolon,rectal,andovariancancercells.Gingerolsalsohaveapowerfulanti-inflammatoryactionandimprovepain,swelling,andmobilityinupto75percentofpeoplewitharthritis.Gingerhaslongbeenusedasaremedyfornausea,morningsickness,andseasickness,anditisalsoanaidtodigestion,relaxingtheintestinesandhelpingtoeliminategas.Alsopresentareterpenes,compoundsthathelpkeepthebloodvesselsdilatedandcanhelplowerbloodpressureandpreventbloodclots.Gingermayalsoeasemigraines.

Provenrelieffromthepainofarthritis.Stronganticanceraction.Helpskeepbloodvesselshealthy.Digestiveaid.

Practicaltips:

Freshgingercontainsthehighestlevelsofbeneficialcompounds.Storeintherefrigeratorandpeelandchoporgrateasrequired.Gingermarrieswellwithpearsandrhubarbforafruitcompoteoraddtocasseroles,stews,stir-fries,andsoups.Ormakegingertea—steep1teaspoongratedgingerinhotwaterfor5minutes.

DIDYOUKNOW?

Gingerisarhizome—atypeofroot-usedmedicinallyandasaspiceforatleast5,000yearsacrossAsiabeforearrivinginEuropearound2,000yearsago.

Gingeredcarrotandpomegranatesalad

SERVES4FVDN

3cupsshreddedcarrots

2-inchpieceoffreshginger,peeledandfinelygrated

1smallpomegranate,quartered

1cupalfalfasproutsorradishsprouts

Dressing

3tablespoonslightoliveoil

1tablespoonredwinevinegar

1tablespoonpomegranatemolasses

saltandpepper,totaste

Method

1. Putthecarrotsandgingerinasaladbowl.Flexthepomegranatepiecestopopouttheseeds,pryinganystubbornonesoutwiththetipofasmallknife,andaddtothebowl.

2. Tomakethedressing,puttheoil,vinegar,andpomegranatemolassesinacleanscrew-topjar,seasonwithsaltandpepper,screwonthelid,andshakewell.Drizzlethedressingoverthesaladandtossgentlytogether.Coverandletmarinateintherefrigeratorfor30minutes.

3. Sprinklethesproutsoverthesaladandserve.

6Meat,fish,anddairyEachdeliciousfoodinthischapterhassomethingspecialtoofferfornutritionandhealth.Leanmeats,suchasbeefandvenison,arepackedwithhigh-qualityproteinandtheBvitamins,whichcanbeinshortsupplyonagluten-freediet,andhighlevelsofironforenergy.Oilyfisharerichinthosehard-to-getomega-3fatsforhearthealth,whileshellfishboastplentyofimmune-boostingzinc.Cheeseisoneofourbestsourcesofcalcium,whileyogurtisidealforasensitivedigestivetract,andeggsarerichinalmosteveryvitaminandmineralyoucanname.

CHighincarbohydrate

FGoodsourceoffiber

VRichinvitaminsandminerals

DParticularlygoodfordigestivehealth

PHighinprotein

NNutrientboostforgluten-freediet

82CHICKENLeanchickenmeatisoneofthebestproteinchoicesyoucanmake,becauseitprovidesanimpressiverangeofnutrientsandcompoundstoboostyourhealth.

Bothchickenbreastandlegmeatarenutrientrich,butwhilethebreastislowerinfatandsaturates,thedarkerlegmeatishigherinironandzinc.Chickenishighinniacin(vitaminB3)andcholine,anotherBvitamin—bothofthesehelptolowerLDLcholesterolandhomocysteineintheblood,providingprotectionagainstcardiovasculardisease.Chickenishighintheantioxidantmineralselenium,showntohelpprotectusfromcancer,anditisagoodsourceofiron,whichhelpstransportoxygenaroundthebody.Itisalsorichinzinc,apowerfulimmunebooster.Chickensoupreallyisgoodforyou—itcontainsacompoundcalledcarnosine,whichhelpstofightcoldsandflu,andcystine,anantibiotic.

RichintheBvitaminstoprotecttheheartandcirculation.Excellentsourceofzinc,animmune-boostingmineral.Provedtocontainnaturalantibioticandimmune-boostingcompounds.

Practicaltips:

Trytobuyorganicmeat,whichcontainsmoreomega-3fatsandvitaminE.Whenpreparingrawchicken,washhandsandutensilsthoroughlyafterwardanduseadedicatedcuttingboard.Usethechickencarcassforsoups,stocks,andstews,becausetheboneshavethegreatestimmune-boostingeffect.Makesurechickenisthoroughlycookedwithnopinkflesh.

DIDYOUKNOW?

ChickenliversarerichinironandvitaminB12,bothofwhichcanbelackinginagluten-freediet.

Chickentacos

SERVES4VP

1ripeavocado

2/3cupplainyogurt

2tablespoonsmediumcornmeal

1teaspoonchilipowder

1/2teaspoondriedthyme

11/4poundsskinless,bonelesschickenbreasts,cutintothinstrips

2tablespoonssunfloweroil

1redonion,sliced

1largeredbellpepper,seededandsliced

1largegreenbellpepper,seededandsliced

8gluten-freetacoshells

saltandpepper,totaste

smokedpaprika,togarnish

Method

1. Halvetheavocado,removethepit,andscoopouttheflesh,thenpureeinablenderwiththeyogurt.Seasonwithsaltandpepper.

2. Mixtogetherthecornmeal,chilipowder,andthymewithsaltandpepperinalargebowl.Addthechickenandtosstocoatevenly.

3. Heattheoilinawokorlargeskilletandstir-frytheonionandbellpeppersfor3–4minutes,untilsoftened.Removefromthepanandkeephot.

4. Addthechickenandstir-fryfor5–6minutes,untilevenlybrowned.Returnthevegetablestothepanandstir-fryforanadditional1–2minutes.

5. Spoonthechickenmixtureintothetacoshellsandtopwithaspoonfuloftheavocadomixture.Sprinklewithsmokedpaprikaandserve.

83TURKEYTurkeyisbecomingmorepopulartoeatyear-roundanditsexcellenthealthcredentialsmakethisversatilemeatasensiblechoiceinagluten-freediet.

Turkeybreastcontainslessfatthananyothermeatanditshighproteincontentmeansitisidealforthosewatchingtheirweightandfordiabetics,becausetestsshowitisatypeofproteinthatcanregulateinsulinproduction.Turkeyissurprisinglyrichinvitaminsandminerals.Thelightmeat,themostpopulartypeeatenbyfar,isagoodsourceofvitaminB6andiron,whilethedarkmeatisanevenbettersourceofmostoftheminerals.Forexample,31/2ouncesofleanturkeylegmeathasawhopping3.2mgofzinc—nearlyhalfyourRDAinalargeslice.Highinbothpotassiumandphosphorous,turkeyisanidealfoodforhelpingtoreducehighbloodpressureandmaintaininghealthybonesandteeth.

Lowinfatandhighinnutrient-richprotein,whichhelpstoregulateinsulin.GoodsourceofmanyoftheBvitamins,particularlyB6.Turkeylegmeatisagoodsourceofimmune-boostingzinc.Phosphorouscontenthelpsmaintainbonesandteeth.

Practicaltips:

Turkeycanbeusedinalmostanyrecipewhereyouwouldusechickenorpork.Groundlegmeatmakesagoodsubstituteforbeefinburgers,meatballs,orchili.Ifcookingawholeturkey,cookanystuffingseparatelytobesurethatitandthebirdarecookedproperlyallthewaythrough.

DIDYOUKNOW?

Meatfromturkeysthatgrazeonnaturalpasturecontainsalittlemorefat,includingsomeomega-3fats,andmorecarotenesthanmeatfrompennedturkeys.

Turkey,riceandcranberrysalad

SERVES4VPN

3/4cupbrownrice

1/4cupwildrice

8ouncesturkeybreastcutlets

1/3cupdriedcranberries

3scallions,finelychopped

2tomatoes,diced

1smallredbellpepper,halved,seeded,andcutintochunks

2cupsarugula

2ouncesgluten-free,wafer-thinsliced,cookedham,cutintostrips

saltandpepper,totaste

Dressing

11/2tablespoonscranberrysauce

11/2tablespoonssherryvinegar

finelygratedzestandjuiceof1smalllemon

1teaspoongluten-freeDijonmustard

saltandpepper,totaste

Method

1. Putcoldwaterinthebottomofasteamer,bringtoaboil,thenaddthebrownriceandwildriceandbringbacktoaboil.Puttheturkeyinthetopofthesteamerinasinglelayer,seasonwithsaltandpepper,thenputitonthesteamerbase,cover,andsteamfor15minutes,oruntiltheturkeyiscooked;cutintothemiddleofaslicetocheckthatthemeatisnolongerpinkandthatthejuicesareclearandpipinghot.Removethesteamertopandcookthericeforanadditional5–10minutes,oruntiltender.

2. Dicetheturkeyandputitinabowl.Addthecranberries.Drainandrinsetherice,thenaddtothebowl.

3. Tomakethedressing,putthecranberrysauceintoasmallsaucepanoverlowheatuntiljustmelted.Removefromtheheat,thenaddthevinegar,lemonzestandjuice,mustard,andalittlesaltandpepper.Whisktogetheruntilsmooth,thendrizzleoverthesaladandletcool.

4. Addthescallions,tomatoes,andredpeppertothesalad.Tossgentlytogether,thendivideamongfourplates.Topwiththearugulaandhamandserve.

84DUCKDuckhasamazinglydiverseandhighlevelsofvitaminsandmineralsandisanextremelyhealthymeat,richinhigh-qualitycompleteprotein.

Duckwithitsskinandfatleftoncontainsaround28percentfat,butoverhalfofthisisthehealthy,unsaturatedtype.Andwiththefattrimmed,thebirdis,infact,arelativelylean,high-proteinmeatataroundonly6gfatper31/2ounces.Itisanespeciallyrichsourceofseleniumandzinc–importantantioxidantmineralsthatprotectagainstdiseaseandthesignsofaging.Seleniumhasanticancerandthyroid-boostingproperties,whilezincisastrongimmune-booster.DuckisrichintheBvitamins,whichsupportthenervoussystemandhelpkeepyourhearthealthy.TheBvitamincholineispowerfullyanti-inflammatoryandcanalsohelpminimizethesymptomsofarthritis.

Containsvitaminsandantioxidantsforheartprotection.Richinarangeofimportantminerals.Highinthevitamin-Bgroup,includinganti-inflammatorycholine.Highinpotassiumtoregulatebloodpressure.

Practicaltips:

Wildduckhasanevenhigherproportionofmono-andpolyunsaturatedfats(aroundtwo-thirds)thanfarmedduckandisaleanerbirdaltogether.Duckgoesparticularlywellwithpeas,beans,broccoli,oranges,apples,andcherries.Anyonewithaweakenedimmunesystem,theelderly,infants,andpregnantwomenshouldavoideatingundercooked(pink)duckmeat.Piercethethickestpartofthemeattocheckthatthejuicesareclearandnolongerpink.

DIDYOUKNOW?

PerhapsthemostfamousdishweknowfromChinaisPekingduck,aspeciallybredsmallduckthatismarinatedinspicesandthenroasted—theskinisthemostprizedpartofthis

dish.

Duckbreastswithplumsauce

SERVES4VDPN

1tablespoonduckfatorsunfloweroil

4duckbreasts,about12ounceseach,finelyscoredthroughtheskintothefat

cookedgreenbeans,toserve

Plumsauce

1tablespoonsunfloweroil

1shallot,finelychopped

11/2tablespoonslightbrownsugar,plusextra,ifneeded

1/2teaspoongroundginger

4plums,pittedandcoarselychopped

1/4cupgluten-freedrywhitewine

1teaspoonorangejuice,plusextra,ifneeded

saltandpepper,totaste

Method

1. Preheattheovento400°F.Tomakethesauce,heattheoilinaskillet

overhighheat.Addtheshallotandcookuntilsoft.Stirinthesugarandginger,addtheplums,andseasonwithsaltandpepper.Stiruntilthesugarisdissolvedandisjustbeginningtocaramelize.Immediatelyaddthewineandorangejuiceandbringtoaboil,stirring.Reducetheheattolowandletsimmeruntiltheplumsaretenderandbeginningtofallapartandtheliquidisreduced.Tasteandadjusttheseasoningwithsaltandpepper,ifneeded.Addextrasugarororangejuice,dependingonhowtartorsweettheplumsare.Coverthesauceandsetasideuntilrequired.

2. Meanwhile,melttheduckfatoroilinalarge,flameproofcasseroleorDutchovenwideenoughtoholdallthebreastsinasinglelayer,orusealargeskilletwithanovenproofhandle.Addtheduckbreasts,skinsidedown,andcookfor3–5minutes,oruntilgoldenbrown.Turntheduckbreastsskinsideupandputthemintheovenfor10minutesformedium-rareandupto15minutesforwelldone.Transfertheduckbreaststoacuttingboard,cover,andletrestfor5minutes.

3. Thinlyslicetheduckbreastsdiagonallyandtransfertowarmplates.Addanyaccumulatedjuicestothesauceandquicklyreturnthesaucetoaboiltoreheat.Serveimmediately,withthesaucespoonedovertheduckbreastsandthegreenbeansalongside.

85PORKPorkisaparticularlynutrient-richmeat.Itisfulloffirst-classprotein,zinc,phosphorus,selenium,potassium,andalmostalltheBvitamins.

A31/2-ounceservingofporkprovidesaroundtwo-thirdsofyourRDAforvitaminB1,theBvitaminnecessaryforconvertingcarbohydratesintoenergyandessentialformusclegrowthandrepair.ItshighlevelsofvitaminsB2andniacinhelptoregulateenergyreleasethroughouttheday.Porkisrichintwomineralsthatstrengthenyourbones—phosphorusandmagnesium—andprovidesone-quarterofyourRDAforzinctobolsteryourimmunesystemandhelppromotehealthynewcellsthroughoutyourbody.Thesameservingsizeofporkwillalsogiveyoumorethanhalfofyourdailyneedsoftheantioxidantmineralselenium.

Highintop-qualityproteintobuildandmaintainmusclebulkandstrength.GoodsourceofawiderangeoftheBvitamins.Highinbone-buildingminerals.Oneofthebestsourcesofzincforahealthyimmunesystem.

Practicaltips:

Porktenderloinisanidealcuttobuy,becauseitisextremelyleanandtender.Allporkshouldbethoroughlycookedwithnopinkleftwhenyouserve.Groundporkcanbesubstitutedforbeeforlambinalmostanyrecipe.Thismeatgoeswellwithgreenandredcabbage,rosemary,andapples.

DIDYOUKNOW?

Nearlyhalfthefatinleanporkisthehealthymono-unsaturatedkind—likethatinoliveoil-whileonlyone-thirdissaturated.

Roastedporkwithgingeredapples

SERVES4VPN

2garliccloves,crushed

1/4cupgluten-freeredwine

2tablespoonspackedlightbrownsugar

1tablespoongluten-freetamari(Japanesesoysauce)

1teaspoonsesameoil

1/2teaspoongroundcinnamon

1/4teaspoongroundcloves

1staranise,brokenintopieces

1/2teaspoonpepper

12ouncesporktenderloin

cookedgreenbeans,toserve

Gingeredapples

4GrannySmithorothercookingapples,coarselychopped

1tablespoonricevinegar

1tablespoonpackedlightbrownsugar

1/4cupapplejuice

1tablespoonfinelychoppedfreshginger

Method

1. Inalargebowl,combinethegarlic,wine,brownsugar,tamari,sesameoil,cinnamon,cloves,staranise,andpepper.Addtheporkandtosstocoat.Coverandrefrigerateovernight.

2. Preheattheovento375°F.Heatanonstickskilletoverhighheat.Removetheporkfromthemarinadeandsearinthehotpan.Cookforabout8minutes,oruntilbrownedonallsides.Transfertheporktoanovenproofdishanddrizzlewithhalfthemarinade.Roastinthepreheatedovenfor15minutes.Turnthemeat,drizzletheremainingmarinadeoverthetop,androastforanadditional30minutes,oruntilcookedthrough(insertthetipofasharpknifeintothecenteroftheporkandcheckthatthereisnopinkmeat).

3. Meanwhile,makethegingeredapples.Inasaucepan,combinealltheingredientsandcookovermedium–highheatuntiltheliquidbeginstoboil.Reducetheheattomedium–lowandsimmer,stirringoccasionally,forabout20minutes,oruntiltheapplesaresoft.

4. Removetheporkfromtheovenandsetasidetorestfor5minutes.Slicethemeatandservewiththeapplesandgreenbeans.

86BEEFLeanbeefcontainstop-qualityproteinandisavitaminB-rich,energy-giving,low-fatfoodperfectforagluten-freediet.

Fewpeoplerealizethatleanbeefisoneofthelower-fat,lower-saturatesmeatswithahighproteinpercentage,andassuchisausefulfoodforahealthybalanceddiet.ItisoneofthebestsourcesoftheBvitamins,whichhaveavarietyofrolestoplaywithinyourbody.TheBvitaminsareamongthemostimportantvitaminsforthenervoussystemandinconvertingthefoodyoueatintoenergy.Theyalsoprovidecardiovascularprotection.Beefcontainsvaluablelevelsofmanymineralsandisaparticularlygoodsourceofeasilyabsorbedirontopreventanemiaandfatigue.Inaddition,anaverage41/2-ounceservingprovidesnearlyhalfofyourRDAoftheimmunity-boostingzinc.

Low-fatandrichinhigh-qualitycompleteprotein.RichintheBvitamins.Highinironforhealthybloodandprotectionagainstfatigue.Greatsourceofzinc.

Practicaltips:

Thelessexpensivecutsofbeef,suchasshin,arethebestcutsforslow-cookingdishes,suchascasserolesandstews—simplycookthedaybefore,refrigerate,thenremoveanysolidifiedfatfromthetopbeforereheating.Topcuts,suchastenderloinandsirloin,needtobecookedminimallytoretainthevitaminB-richjuices.Makebeefgofartherbyusinginsoupsandrecipeswithbeansandgluten-freegrains,suchaschiliconcarne.

DIDYOUKNOW?

Pasture-raisedbeef,fromanimalsthathaveeatenmostlygrassandherbs,willofferextranutritionalbenefitandcontainhighlevelsofomega-3fats,vitaminE,andcarotenes.

Steakandfrieswithwatercressbutter

SERVES4VPN

1bunchofwatercressorargula,plusextratogarnish

6tablespoonsunsaltedbutter,softened

4tenderloinsteaksortoploin(strip)steaks,about8ounceseach

4teaspoonshotpeppersauce

saltandpepper,totaste

Fries

4russetpotatoes,peeled

2tablespoonssunfloweroil

Method

1. Tomakethefries,preheattheovento400°F.Cutthepotatoesintothick,evensticks.Rinsethemundercoldrunningwaterandthendrywellonacleandishtowel.Placeinabowl,addtheoil,andtosstogetheruntilcoated.

2. Spreadthefriesinasinglelayeronabakingsheetandcookinthepreheatedovenfor40–45minutes,turningonce,oruntilgolden.

3. Usingasharpknife,finelychopenoughwatercresstofill1/4cup.Placethebutterinasmallbowlandbeatinthechoppedwatercresswithaforkuntilfullyincorporated.Coverwithplasticwrapandletchillintherefrigeratoruntilrequired.

4. Preheataridgedgrillpantohigh.Sprinkleeachsteakwith1teaspoonofthehotpeppersauce,rubbingitinwell.Seasonwithsaltandpepper.

5. Cookthesteaksonthepreheatedpanfor21/2minuteseachsideforrare,4minuteseachsideformedium,and6minuteseachsideforwelldone.Transfertoservingplatesandserveimmediately,toppedwiththewatercressbutterandaccompaniedbythefries.Garnishwithwatercress.

87VENISONBecomingmorepopularthanever,tenderandleanvenisonmeatispackedwithiron,zinc,andseveralotherimportantnutrientsvitalforagluten-freediet.

Extremelyhighinproteinandlowerinfatthanmostmeats,game,orpoultry,venisonisgaininginpopularityasanalternativetobeefbecauseithasasimilarrichnessofflavorandappearance.Itishigherinironthananyothermeatandisevenricherinzincthanturkeylegmeat.Italsocontainsawholeday’srecommendedamountofvitaminB12ina31/2-ounceserving—thisvitaminisonlypresentinanimalfoods,notinvegetables,fruits,orgrains.Venisonisalsoextremelyhighinniacin,whichisneededforhealthyskinandforthebodytoconvertfoodtoenergy.BothB12andniacinareprobablyinshortsupplyonagluten-freediet.

Highintop-qualityproteinthatcanhelpthebodyregulateinsulinlevels.Lowinfat.Richinironforhealthybloodandoxygentransportation.ContainslargeamountsofmostoftheBvitamins,particularlyvitaminB12.

Practicaltips:

Venisonsteaksarequicktocookandcanbecookedinexactlythesamewayasbeefsteaks—brushthesidesofthemeatwithoil,thenbroilorgrillinadrypan.Cubedvenisonisidealforcasseroles,andthemeatgoesparticularlywellwithmushrooms,tomatoes,celery,andchestnuts.Venisonfreezeswell.

DIDYOUKNOW?

Venisoncontainsaspecialtypeoffatcalledconjugatedlinoleicacid(CLA),whichisthoughttoprotectusagainstheartdiseaseandsomecancers,includingcoloncancer,andhelptocontrolbodyweight.

Charbroiledvenisonsteaks

SERVES4VPN

4venisonsteaks

freshthymesprigs,togarnish

Marinade

2/3cupgluten-freeredwine

2tablespoonsoliveoil

1tablespoonredwinevinegar

1onion,chopped

1tablespooneachchoppedfreshparsleyandchoppedfreshthyme

1bayleaf

1teaspoongood-qualityhoney

1/2teaspoongluten-freemustard

saltandpepper,totaste

Method

1. Placethevenisonsteaksinashallow,nonmetallicdish.2. Tomakethemarinade,addthewine,oil,winevinegar,onion,parsley,

thyme,bayleaf,honey,andmustardtoacleanscrew-topjarandseasonwithsaltandpepper.Coverwiththelidandshakevigorouslyuntilwellcombined.Alternatively,usingafork,whisktheingredientstogetherinabowl.

3. Pourthemarinademixtureoverthevenison,cover,andletmarinateintherefrigeratorovernight.Turnthesteaksoverinthemixtureoccasionallysothatthemeatiswellcoated.

4. Preheatthebroilertohigh.Cookthevenisonunderthehotbroilerfor2minutesoneachsidetosealthemeat.

5. Turndownthebroilertomedium,andcookforanadditional4–10minutesoneachside,accordingtotaste.Testthemeatbyinsertingthetipofasharpknifeintothemeat—thejuiceswillrangefromredwhenthemeatisstillraretoclearasthemeatbecomeswellcooked.

6. Transferthesteakstoservingplates,garnishwithfreshthymesprigs,andserve.

88CRABCrabisalow-fat,high-proteinshellfishcontainingl-tyrosineforabrain-powerboostandhighlevelsofseveralprotectiveminerals,includingseleniumandzinc.

A31/2-ounceservingofcrabprovidesmorethanhalfaday’srecommendedseleniumintakeforanadult.Thisisapowerfulantioxidantmineralwithanticanceraction.Inaddition,asimilarportionofcrabgivesyouaroundhalfyourday’sRDAforzinc,amineralthatisnotonlyantioxidantbutalsobooststheimmunesystemandisvitalforreproduction,growth,anddevelopment.Thebodyproducestheaminoacidl-tyrosine,butthisisanaturalfoodsourceoftheproteinthatplaysanimportantroleinbrainfunction.Crabisalsoagoodsourceofiron,calcium,andpotassium.Andthemeatishighinfolate—aBvitaminthatprotectsagainstbirthdefectsandisvitalforpregnantwomen.Itisalsolinkedtoreducingthelevelofhomocysteineintheblood,highlevelsofwhicharelinkedtoheartdisease.

Highinseleniumtoprotectagainstcancer.Greatsourceofzincandotherminerals.ContributesfolateandarangeofotherBvitamins.Lowinfatandsaturatesbuthighinprotein.

Practicaltips:

Trytobuycookedfreshorfrozencrabmeat,becausecannedcrabisoftenhighinsodium.Crab,particularlythenutrient-richbrownflesh,isrich,soservewithsimple,freshflavors,suchaslemon.

DIDYOUKNOW?

DressedcrabisthenamegivenintheUKtocrabmeatthathasbeencookedandremovedfromtheshelltomakeiteasytousewithnoadditionalpreparation.

Crabfritterswithavocadosalsa

SERVES4VPN

11/3cupslightlycookedcornkernels

2/3cupgluten-freeall-purposeflour

2eggs,beaten

12ounceswhitecrabmeat,drainedifcanned

1smallbunchfreshflat-leafparsley,chopped

3–4tablespoonsoliveoilsaltandpepper,totastelimewedges,togarnish

Avocadosalsa

1smallredonion,finelychopped

1redbellpepper,seededanddiced

1yellowbellpepper,seededanddiced

1avocado,peeled,pitted,anddiced

1mango,peeled,pitted,anddiced

4tomatoes

juiceandfinelygratedzestof2limes

1largebunchfreshcilantro,chopped

saltandpepper,totaste

Method

1. Tomaketheavocadosalsa,puttheonion,bellpeppers,avocado,andmangoinabowl.Chopthetomatoesinto1/2-inchdiceandaddtotheotheringredients.Stirinthelimejuiceandzestandcilantro.Seasonwithsaltandpepper.

2. Nextmakethefritters—putthecornkernels,flour,andeggsintoaseparatebowlandstiruntilwellmixed.Lightlyfoldinthecrabmeatandparsley,andseasonwithsaltandpepper.

3. Heattheoilinalargeskilletovermedium–highheat.Dropspoonfulsofthecrabfrittermixtureintothehotoilandcookinbatchesfor2–3minutesoneachside,untilcrispandgolden.Removeanddrainonpapertowels.Serveimmediatelywiththeavocadosalsaandthelimewedgesforsqueezingoverthefritters.

89MusselsMusselscontainawiderangeofhealth-givingmineralsandvitaminsand,despitebeinglowinfat,areagoodsourceoftheessentialfattyacidsEPAandDHA.

Musselsarelowinsaturatedfatandhighinprotein,andtheyalsocontainsomeomega-3essentialfats,whicharestronglylinkedwithheartandjointhealth.Unlikesomeothershellfish,suchasshrimp,theyarelowincholesterol.Theyalsoprovideawiderangeofvitaminsandmanymineralsinexcellentamounts.A51/2-ounceservingofmussels(shelled)willprovidearoundone-thirdofaday’srecommendedintakeofironforanadult(forhealthyblood)andaroundthree-quartersofaday’sseleniumrequirement(forprotectionagainstcancer).TheyareagoodsourceoftheBvitamins,providingmorethan100percentofyourRDAforvitaminB12andone-quarterforfolate.Musselsarealsoahelpfulsourceofiodineforhealthythyroidfunction.

Alow-calorie,low-fatsourceofcompleteprotein.Containusefulamountsofomega-3essentialfats.Richiniron,iodine,zinc,andselenium.GoodsourceoftheBvitamins.

Practicaltips:

Ifyoubuyfresh,livemussels,youmustprepareandcookthemcarefully—discardanythatdon’tclosetightwhentapped.Steam,asperyourrecipe,for3–4minutes,untilalltheshellsareopen,anddiscardanythatdon’topenwithinafewminutes.Youcanalsobuycookedmusselsfromthesupermarket.Musselsgowellwithgarlic,parsley,andwhitewineandcanbeaddedtofishstews,soups,paella,andshellfishsalads.

DIDYOUKNOW?

Manyofthemusselsthatweeattodayarefarmed.Youcaneasilytellwhichiswhichbecausefarmedmusselshavesmooth,shiny,blue-blackshells—wildonesareaduller

blue-graywithwhitemarks.

Musselsinwhitewine

SERVES4VPN

41/2poundsfreshmussels,scrubbedanddebearded

11/4cupsgluten-freedrywhitewine

6shallots,finelychopped

1bouquetgarnisachet(sprigsofparsley,bayleaf,andthymetiedtogether)

pepper,totaste

freshflat-leafparsleysprigs,togarnish

Method

1. Discardanymusselswithbrokenshellsandanythatrefusetoclosewhentapped.

2. Pourthewineintoalarge,heavysaucepan,addtheshallotsandbouquetgarni,andseasonwithpepper.Bringtoaboilovermediumheat,addthe

mussels,andcovertightly.Cook,shakingthesaucepanoccasionally,for3–4minutes,oruntilthemusselshaveopened.Removeanddiscardthebouquetgarniandanymusselsthatremainclosed.

3. Usingaslottedspoon,dividethemusselsamongindividualservingdishes.Tiltthesaucepantoletanysandsettle,thenspoonthecookingliquidoverthemussels.Garnishwithparsleysprigsandserveimmediately.

90SCALLOPSScallopsareatreatthatisalsogoodforyou—theseshellfishboostyourvitaminB12,whichcanbelowifyou’refollowingagluten-freediet,andmagnesiumandcanprotectyourarteriesandbonehealth.

ScallopsareanexcellentsourceofvitaminB12,neededbyourbodiesforseveralfunctions,includingthedeactivationofhomocysteine,achemicalthatcandamagebloodvesselwalls,andforhealthybloodcellandnerveformation.Highhomocysteinelevelsarealsolinkedwithosteoporosis,andarecentstudyfoundthatosteoporosisoccurredmorefrequentlyamongwomenwhosevitaminB12statuswasdeficient.AhighintakeofvitaminB12canalsohelpprotectagainstcoloncancer.Scallopsareagoodsourceofmagnesium,aregularintakeofwhichhelpsbuildbone,releaseenergy,regulatenerves,andkeepthehearthealthy.Theyarealsorichintryptophan,anaminoacidthatboostsproductionofserotonininourbrains,linkedwithimprovedmoodandrelaxation.

Lowincaloriesandfat.Richinmagnesium,whichhasseveralrolestoplayinbodymaintenance.AgoodsourceofvitaminB12foravarietyofhealthbenefits.Goodsourceofminerals,includingimmune-boostingzincandpotassiumforbloodpressureregulation.

Practicaltips:

Scallopsneedcookingforonlyafewminutesortheywillbecomechewy.Thesweetflavorofscallopsgoeswellwithchile,cilantro,garlic,andparsley,aswellaslentils,peas,andbacon.

DIDYOUKNOW?

Scallopsareananimal,notafish.Theyaremollusks,andthepartthatweeatisthemusclethathelpstheanimalswimandtoopenandcloseitsshell.

Scallopswithpeapuree

SERVES4FVDPN

3cupsfrozenpeas

2largehandfulsfreshmintleaves,coarselychopped

1stickplus3tablespoonsbutter

12fatscallops,roesattached,ifpossible,andremovedfromtheirshells

saltandpepper,totaste

Method

1. Bringalargesaucepanofwatertoaboil,thenaddthepeas.Bringbacktoaboilandsimmerfor3minutes.Drainthepeas,thenputtheminafoodprocessororblenderwiththemint,thestickofbutter,andalargepinchofsalt.Processtoasmoothpuree,addingalittlehotwaterifthemixtureneedsloosening.Tasteforseasoning,cover,andkeepwarm.

2. Patthescallopsdry,thenseasonthemwellwithsaltandpepper.Placealargeskilletoverhighheatandaddtheremainingbutter.Whenthebutter

startstosmoke,addthescallopsandsearthemfor1–2minutesoneachside.Theyshouldbebrownandcrispontheoutsidebutlightandmoistinthemiddle.Removethepanfromtheheat.

3. Spreadaspoonfulofpeapureeoneachoffourplatesandplacethreescallopsontopofeach.Seasonandserveimmediately.

91SQUIDRichinprotein,yetlowincaloriesandfat,andwithanabundanceoftheusefulBvitaminsandmineralsthatcanbelowinagluten-freediet,squidisoneofthemostusefulseafoodstoincludeinyourdiet.

ContainingthewholerangeoftheBvitamins,withaparticularlyhighconcentrationofvitaminsB2,B3,B5,andB12,squidisalsoagoodsourceofseveralminerals,includingtheantioxidantselenium,theimmuneboostersironandzinc,andpotassium,whichhelpstoregulatebloodpressure.Squidisausefulsourceofcalciumandmagnesium–bothhelpbonestrengthandregulatetheheartbeat,andcalciumisarelaxant,helpingbeatinsomnia.Higherinproteinthanmanyothertypesoffish,squidisausefulfoodtoincludeinyourdietifyouarewatchingyourweight,becauseitissolowincalories.Squidevencontainsasmallbutusefulamountoftheomega-3fatsEPAandDHA,importantforhearthealth.

HighintheBvitamins.Richinmanyminerals,includingselenium,iron,andzinc.Containscalciumandmagnesiumtoaidboneandhearthealth.Highprotein,lowfat,andlowcalorie.

Practicaltips:

Oncecleanedandcutintostrips,squidisquickandeasytocook.Becarefultoavoidovercooking,becausethistoughensit.Squidcanbeservedhot—forexample,aspartofafishsouporSpanishpaella—oraddedtosalads.Frozensquidretainsthevitaminsandmineralsoffresh.

DIDYOUKNOW?

Whenasquidisthreatenedinthewild,itoftenreleasesaninky-lookingsubstancethatwecallsquidink.ThisisusedinMediterraneancookingtoaddcolorandflavortosomedishes.Thereisevidenceemergingthattheinkmayhelppreventsomecancers.

Calamariwithshrimpandfavabeans

SERVES4–6VPN

2tablespoonsoliveoil

4scallions,thinlysliced

2garliccloves,finelychopped

1poundcleanedsquidbodies,thicklysliced

1/2cupgluten-freedrywhitewine

11/2cupsfreshorfrozenbabyfavabeans

8ouncesrawjumboshrimp,peeledanddeveined

1/4cupchoppedfreshflat-leafparsley

saltandpepper,totaste

Method

1. Heattheoilinalargeskilletwithalid,addthescallions,andcookovermediumheat,stirringoccasionally,for4–5minutes,untilsoft.

2. Addthegarlicandcook,stirring,for30seconds,untilsoft.3. Addthesquidandcookoverhighheat,stirringoccasionally,for2

minutes,oruntilgoldenbrown.4. Stirinthewineandbringtoaboil.Addthebeans,reducetheheat,

cover,andsimmerfor5–8minutes,ifusingfreshbeans,or4–5minutes,ifusingfrozenbeans,untiltender.

5. Addtheshrimp,replacethelid,andsimmerforanadditional2–3minutes,untiltheshrimpturnpinkandstarttocurl.

6. Stirinthechoppedparsleyandseasonwithsaltandpepper.Serveimmediately.

92SEABASSWhileseabassisclassedasawhitefish,itcontainsseveralnutrientsmorecommonlyassociatedwithoilyfishorshellfishandwillboostyourintakeofnutrientssometimeslackinginagluten-freediet.

Seabassisoneofthefewfishclassedinthe“whitefish”categorytocontainusefulamountsofthelong-chainfatsEPAandDHA,foundonlyinfish(moreusuallyinoilyfish,suchassalmon).One-thirdofseabass’stotalfatcontentistheseomega-3fats,andone31/2-ounceservingwillgiveyoumorethanaday’srecommendedintaketohelppreventcardiovasculardisease.ThefishalsoboastsalonglistofvitaminsandmineralsandisaparticularlygoodsourceofmostoftheBvitamins,includingvitaminB12,whichweneedonadailybasisbecauseitisawater-solublevitaminandnotstoredinthebody.Italsocontainsanimpressiveamountoftheanticancer,antioxidantmineralselenium.

Higherinomega-3EPAandDHAfatsthanmostotherwhitefish.GoodsourceofvitaminsA,D,andEandmostoftheBvitamins.Richinabroadspectrumofminerals,includingphosphorousandmagnesiumforheartandbonehealth.Goodsourceofselenium.

Practicaltips:

Seabasshasadelicateyetdistinctiveflavorandafinetextureandisbecomingoneofthemostpopularfishtoeatacrosstheworld.Wholefishcanbebakedorpanfried,filletscanbesteamed,grilled,orbroiled,andallcutscanbewrappedinparchmentpaperwithflavoringsandcookedenpapillote,orasapackage.Eatorfreezeonthedayyoubuyit.

DIDYOUKNOW?

Thename“seabass”referstoabout475speciesoffishintheSerranidaefamily,whichmostlyliveinwarmandtropicalseas.Americanfavoritesinthisgroupincludethestripedbass,whitebass,whiteperch,blackseabass,andgrouper.

Bakedseabasswithwhitebeanpuree

SERVES4FVP

2tablespoonsoliveoil

1tablespoonfreshthymeleaves

4largeseabassfillets,about6ounceseach

saltandpepper,totaste

cherrytomatoes,toserve

Whitebeanpuree

3tablespoonsoliveoil

2garliccloves,chopped

2(151/2-ounce)canscannelliniorlimabeans,drainedandrinsed

juiceof1lemon

2–3tablespoonswater

1/4cupchoppedfreshflat-leafparsley

saltandpepper,totaste

Method

1. Preheattheovento400°F.Mixtogethertheoil,thyme,saltandpepperinasmallbowl.Arrangetheseabassfilletsonabakingpan,pourtheoilmixtureoverthefish,andcarefullyturntocoatwell.Putthepanonthetopshelfofthepreheatedovenandbakefor15minutes.

2. Meanwhile,makethewhitebeanpuree.Heattheoilinasaucepanovermediumheat,addthegarlic,andcook,stirring,for1minute.Addthebeansandheatthroughfor3–4minutes,thenaddthelemonjuiceandseasonwithsaltandpepper.Transfertoafoodprocessororblender,addthewater,andprocesslightlyuntilyouhaveapuree.Alternatively,mashthoroughlywithafork.Stirtheparsleyintothepuree.

3. Servetheseabassfilletsimmediately,ontopofthewarmwhitebeanpureewithadrizzleofanypanjuicesandthecherrytomatoes.

93SALMONSalmonisanexcellentsourceoftheessentialomega-3fatsandisrichinarangeoftheBvitamins,makingitanidealfishforagluten-freediet.

Salmonisamajorsourceofvitalfishoils,anditsmanyhealthbenefitsincludeprotectionagainstarthritis,heartdisease,bloodclots,stroke,highbloodpressure,andhighbloodcholesterol.TheEPAandDHAfattyacidsitcontainsarelinkedwithareducedriskofdepressionandskinandbreastcancer.Theyalsohelpcombatinsulinresistance,whichcanbeaprecursortodiabetes,andhelpimproveeczemaandotherinflammatoryskinconditions.Inaddition,salmoncontainsagreatrangeoftheBvitamins—mostofwhichareofteninshortsupplyonagluten-freediet.

Protectionagainstcardiovasculardiseasesandstroke.Helpskeepbrainhealthyandimprovesinsulinresistance.Fishoilskeepskinsmooth,canhelpbeateczema,andpreventdryeyes.Helpsminimizejointpainandarthritisandmayreducetheriskofsomecancers.

Practicaltips:

Foroptimumomega-3content,cooksalmonlightly—poachorbroilit.Frozensalmonretainsthebeneficialoils,vitamins,andminerals,butcannedsalmonlosesaproportionofthesenutrients.Hot-andcold-smokedsalmonretainagoodproportionoftheomega-3fats,buteatinmoderationbecausethesmokingprocessmayincreasetheriskofcancer.

DIDYOUKNOW?

Salmoniseatenrawinsomepartsoftheworld(suchasinJapanesesushi),butitmaybebesttoavoiditunlessithasbeenprefrozen,becausesalmoncancarryparasitesthatcausefoodpoisoningandotherdigestiveproblems.

Salmonstripswithpotatowedges

SERVES4VP

1cupfinecornmeal

1teaspoonpaprika

1poundsalmonfillet,skinnedandslicedinto

12chunkystrips

1egg,beatensunfloweroil,forfrying

Potatowedges

4russetpotatoes,cutintothickwedges

1–2tablespoonsoliveoil

1/2teaspoonpaprika

salt,totaste

Method

1. Preheattheovento400°F.Tomakethewedges,drythepotatowedges

onacleandishtowel.Spoontheoilintoaroastingpanandputintothepreheatedovenbrieflytoheat.Addthepotatoestothepanandtossinthewarmoiluntilwellcoated.Sprinklewithpaprikaandseasonwithsalt,thenroastfor30minutes,turningonce,untilcrispandgolden.

2. Meanwhile,mixthecornmealandpaprikatogetheronaplate.Dipeachsalmonstripintothebeatenegg,thenrollinthecornmealmixtureuntilevenlycoated.

3. Heatenoughoiltocoverthebottomofalarge,heavyskilletovermediumheat.Carefullyarrangehalfthesalmonstripsinthepanandcookfor6minutes,turninghalfwaythrough,untilgolden.Drainonpapertowelsandkeepwarmwhileyoucooktheremainingsalmonstrips.Servewiththepotatowedges.

94TUNAAnotherimportantsourceofheart-protectingomega-3fats,freshtunaisalsorichinvitaminE,forhealthyskin,andtheBvitamins,especiallyB12,whicharesometimeslackinginagluten-freediet.

Anexcellentsourceofproteinandespeciallyrichinseleniumandmagnesium,asmall31/2-ounceservingoftunaalsocontainsaround20percentofyourdailyvitaminEneeds.ThefishhasagoodcontentofEPAandDHA.DHAisparticularlyeffectiveinkeepingourheartshealthyandmayalsoimprovebrainfunctionandminimizedepression.Eatingtunaonaregularbasiscutsdeathfromheartdiseasebyupto50percent—justonesmall31/2-ounceservingaweekcanprovidetheweeklyrecommended1.4gofthesefats.TunaisalsoaparticularlygoodsourceoftheBvitamins,withmorethantwiceyourRDAofvitaminB12(vitalforhealthybloodandnerves)andhalfyourniacin(whichhelpsreleaseenergyfromfood).

Theprotectivefatsfoundintunacancutheartdiseasedeathsbyupto50percent.Highinprotein.Richinantioxidantsseleniumandmagnesiumforhearthealth.RichinvitaminB12andtherangeofBvitamins.

Practicaltips:

Freshorfrozentunawithitsdense,meaty,flavorfulfleshisanidealchoiceoffishfornonfishloversandisquicktocook.Toretainallthehealthbenefitsoftheomega-3fats,cookforonlyashorttime;cooka3/4-inchthicksteakinasaucepanbrushedwithoilfor1–11/2minutesoneachside.Ortryaddingslicedtunatoastir-frywithslicedvegetables.

DIDYOUKNOW?

Cannedtunacontainsmuchlessomega-3fatthanfreshorfrozentunaandisn’tclassedasanoilyfishatall.

TunasteakswithMediterraneanbutter

SERVES4VP

4tunasteaks,eachabout11/2inchesthick,atroomtemperature

oliveoil,forbrushing

saltandpepper,totaste

mixedsaladgreens,toserve

Mediterraneanbutter

1garlicclove,finelychopped

1stickbutter,softened

2tablespoonschoppedfreshdill

4blackripeolives,drained,pitted,andfinelychopped

2anchovyfilletsinoil,drainedandfinelychopped

2sun-driedtomatoesinoil,drainedandfinelychopped

finelygratedzestof1lemon

pinchofcayennepepper,ortotaste

saltandpepper,totaste

Method

1. Atleast3hoursbeforeyouplantocookthetuna,makethebutter.Putthegarliccloveonacuttingboardandsprinklewithsalt.Usetheflatsideofaknifetocrushandscrapethegarlicuntilapasteforms.Beattogetherthegarlic,butter,dill,olives,anchovies,sun-driedtomatoes,lemonzest,andcayennepepperinabowluntilalltheingredientsaremixed.Seasonwithsaltandpepper.

2. Scrapethebuttermixtureontoapieceofwaxpaperorplasticwrapandrollintoashortlogabout1inchthick.Twisttheendsofthepapertomakeacompactshape,thencutoffanyexcesspaperfromoneend.Standthebutterloguprightinaglassandchillforatleast3hours.

3. Heatalarge,ridgedgrillpanoverhighheat.Brushthetunawithoilandseasonwithsaltandpepperonbothsides.Placethetunasteaksinthepanandgrillfor2minutes.Brushthetunawithalittlemoreoil,turnthesteaksover,andcontinuecookingfor1minuteformedium-rareorupto21/2minutesforwelldone.Transferthetunasteakstoplatesandtopeachwithasliceofthechilledbutter.Serveimmediatelywithmixedsaladgreens.

95TROUTTrouthasmanyofthebenefitsofsalmon,butitisalighterfishwithlessfatandmoreprotein.Itprovidesanexcellentrangeofessentialvitaminsandmineralsforthegluten-freediet.

Troutisclassedasanoilyfishandmakesagoodalternativetosalmonifyoufindthattoorich.Althoughtroutcontainsfeweromega-3fats(althoughisstillagoodsourceofthese)andsomeoftheBvitaminsthansalmon,itmorethanmakesupforthisbycontainingmorevitaminB12andmorecalcium,iron,magnesium,andzinc.Troutisextremelyrichinpotassium,amineralthathasseveralrolestoplay.Ithelpsyourheartbeatproperlyandworkswithmagnesiumtohelppreventanirregularheartbeatorpalpitations.Ifyouhavehighbloodpressure,aweakheart,orheartrhythmproblems,gettingenoughpotassiumisespeciallyimportant—andeatingapotassium-richdietmayloweryourcholesterol,too.

Containsheart-friendlyomega-3fats.Highinpotassiumforahealthyheart.GoodrangeoftheBvitaminsandminerals.Lowerscholesterol.

Practicaltips:

Thedelicatefleshoftroutneedsonlylightcooking—trybakingorbroilingandservewithlemonwedgesandsalad.Alternatively,trysteamingwholefishwithAsianflavors,suchaschile,ginger,garlic,andsoy.Troutfreezeswell—freezewhenasfreshaspossible.

DIDYOUKNOW?

TroutisacommonfreshwaterfishfoundacrosstheUSAthatisapopularchoiceforanglers.

Troutterrine

SERVES4VP

8ouncestroutfillets

6ouncessmokedtrout,finelysliced

2/3cupcreamcheese

1tablespooncrèmefraîche,sourcream,orGreekyogurt

1tablespoonhorseradishsaucegrated

zestof1lemon

2tablespoonschoppedfreshflat-leafparsley

1tablespoonsnippedfreshchives

saltandpepper,totaste

saladgreens,toserve

Method

1. Poachthetroutfilletsinalittlewaterinaskilletfor3–4minutes,oruntil

cooked.Drainwellandletcool.2. Lineasmallloafpanwithplasticwrapandthenlinewiththeslicesof

smokedtrout,leavingenoughtooverlapthetop.3. Skinandflakethetroutfilletsandmixtogetherwiththecreamcheese,

crèmefraîche,horseradishsauce,andlemonzest,andseasonwithsaltandpepper.

4. Spoonalayerofthetroutmixtureintothelinedpan.Sprinkletheherbsoverthetroutmixture.Coverwiththeremainingtroutmixture.Foldoverthesmokedtroutedgesandcoverwithplasticwrap.Pressdownandchillintherefrigeratorfor2–3hours.

5. Turnoutofthepanandslicecarefully,usingasharpknife.Serveimmediatelygarnishedwithsaladgreens.

96CHEDDARCHEESEHardcheeses,suchascheddar,havemuchtoofferwithinahealthygluten-freediet,becausetheypackinahighlevelofnutrientsandareoneofthefoodsrichestincalcium.

Cheddarcheeseisrichincalcium—one13/4-ounceservingprovidesmorethanone-thirdofyourRDA.Thismineral,alongwithmagnesiumalsofoundincheese,isessentialforbuildingandmaintainingbonedensityandstrength.Cheesealsocontainsphosphorous,whichbindswithcalciumtoformbonesandteeth;vitaminD,vitalforboneformation;andarginine,whichhelpsreducetoothsensitivity.Calcium-richfoodsspeedupthemetabolicrate,helpingustoburnfat.Thecaseinincheesealsohelpsboostmetabolism,whilethehighproteinandfatcontentkeepsyoufeelingfullerforlonger.Hardcheeseisagoodsourceofiodine,too,whichhelpsthethyroidfunction,andvitaminsB2,B12,andA,allofwhichmaybeinshortsupplyonagluten-freediet.

Highcalciumcontentforhealthybones.Richinmineralsandcompoundstokeepteethhealthy.Helpsspeedupthemetabolicrateandburnfat.OneofthefewgoodnonmeatsourcesofvitaminB12.

Practicaltips:

Hardcheesekeepsbestwrappedinwaxpaperandthenstoredinacontainerwithairholes.Itcanalsobefrozen,wholeorshredded.Addcheesetoyourdietbysprinklingitonsoups,casseroles,andpastadishes.

DIDYOUKNOW?

Ittakesaround22/3gallonsofmilktomake21/4poundsofcheddar.Mildcheddarisaboutthreemonthsold,whereasextrasharp,orvintage,cheddarsarematuredforaround18months.

Zucchiniandcheesegratin

SERVES4–6VN

4tablespoonsbutter,plusextraforgreasing

6zucchini,sliced

2tablespoonschoppedfreshtarragonoramixtureoffreshmint,tarragon,andflat-leafparsley

2cupsshreddedcheddarcheese

1/2cupmilk

1/2cupheavycream

2eggs,beatenfreshlygratednutmeg

saltandpepper,totaste

Method

1. Preheattheovento350°F.Greasealargeovenproofdish.2. Meltthebutterinalargeskilletovermedium–highheat.Addthe

zucchiniandsautéfor4–6minutes,turningtheslicesoveroccasionally,untilbrownedonbothsides.Removethezucchinifromtheskilletanddrainonpapertowels,thenseasonwithsaltandpepper.

3. Spreadhalfthezucchinioverthebottomoftheprepareddish.Sprinklewithhalfoftheherbsand3/4cupofthecheese.Repeattheselayersonceagain.

4. Mixthemilk,cream,andeggstogetherinasmallbowl,andaddnutmegandseasonwithsaltandpepper.Pourthisliquidoverthezucchini,thensprinklethetopwiththeremainingcheese.

5. Bakeinthepreheatedovenfor35–45minutes,oruntilitissetinthecenterandgoldenbrown.Removefromtheovenandletstandfor5minutesbeforeservingstraightfromthedish.

97GOATCHEESEGoatcheesehasanunusualcompositionforadairyproduct,beinghighinprobioticsandlowinlactose,andisagreatcheeseforanyonewithdigestiveproblems.

Goatmilkcheesecontainstypesoffattyacidsthataresimilartohumanmilkandeasierforthebodytoprocessthanothermilks.Itisalsoeasiertodigestbecausethefatglobulesitcontainsaresmallerthanthoseincowmilk.Thecheeseisrichinprobiotics—bacteriathatcanhelpthedigestionprocessandmayeasemildstomachproblems.Relativelylowinlactose,goatcheeseisoftensuitableforpeoplewhoaremildlylactoseintolerant.AservingprovidesasimilarvitaminandmineralcontenttohardcheesesandisagoodsourceofvitaminA,phosphorus,niacin,andvitaminB1.Itisalsohighincalcium,whichisnotonlyvitalforbonedevelopmentandmaintenancebutalsohasafat-burningeffectforweightcontrol.

Fattypesfoundingoatcheeseareeasilydigestible.Richinprobioticsfordigestivetracthealth.Goodsourceofrangeofvitaminsandminerals.Highcalciumcontentforbonehealthandweightcontrol.

Practicaltips:

Deliciouseatencoldongluten-free,whole-graincrackersortoast,goatcheeseisalsogreattouseasameltedcheesetoppinginavarietyofrecipes.Itgoeswellwithbeets,onions,apples,celery,andgrapes.

DIDYOUKNOW?

Ittakesaroundmorethan11/4gallonsofmilktomake1poundofgoatcheese,anditisoneoftheearliestdairyfoodsknowntohavebeenproduced.

Lentilandgoatcheesetomatoes

SERVES4FVDN

1/4cupdriedgreenlentils

4beefsteaktomatoes

1tablespoonoliveoil

2largeshallots,finelychopped

1garlicclove,crushed

1tablespoonchoppedfreshthyme

4ounceshardgoatcheese,diced

saltandpepper,totaste

mixedsalad,toserve

Method

1. Bringasmallsaucepanofwatertoaboilovermedium–highheat.Add

thelentils,returntoaboil,andcookfor20–25minutes,oruntiltender.Drainwell.

2. Meanwhile,preheattheovento400°F.Cutaslicefromthetopsofthetomatoesandsetaside.Scoopoutthepulpfromthecenterandcoarselychop.

3. Heattheoilinaskilletovermediumheatandsautétheshallots,stirring,for3–4minutestosoften.Addthegarlicandchoppedtomatopulpandcookforanadditional3–4minutes,oruntilanyexcessliquidhasevaporated.

4. Putthetomatoesintoashallowbakingdish.Stirthelentilsandthymeintotheskillet,andseasonwithsaltandpepper.Stirinthegoatcheeseandthenspoonthemixtureintothetomatoes.

5. Placethelidsonthetomatoesandbakeinthepreheatedovenfor15–20minutes,oruntiltender.Serveimmediatelywithmixedsalad.

98EggsEggscontainalmostthewholerangeofnutrientsthatcanbelackingonagluten-freedietandhaveseveraladditionalhealthbenefits.

Eggsfromhensprovidethewholerangeofessentialaminoacidsthatmakeupacompleteproteinandsoareespeciallyusefulinavegetariandiet.Theyarehighinmostofthemajorvitamins,includingA,B2,B12,D,andE,andminerals,includingcalcium,zinc,andphosphorous.Itcanbehardtogetadequateamountsofallthesenutrientsonagluten-freediet.EggsareparticularlyhighintheBvitamincholine,whichhelpspreventhighlevelsofharmfulhomocysteine(linkedtocardiovasculardiseaseandosteoporosis)intheblood.Eggsfromhensallowedtoeatanatural,pasture/woodlanddietareagoodsourceofheart-friendlyomega-3fats,butevenothertypesofeggshavebeenshowntoraise“good”HDLcholesterol.

Excellentsourceofcompleteprotein.Highinmanyvitaminsandminerals.Highincholineforhearthealth.CanhelpraiseHDLcholesterol.

Practicaltips:

Storeeggsintherefrigeratororatcoolroomtemperature—letwarmslightlyinthekitchenbeforeboilingintheirshellsortheshellsmaycrack.Ifusingseveraleggsinarecipe,firstbreakeachoneseparatelyintoabowltochecktheegglooksfresh(roundedyolk,cloudywhite,noodor).

DIDYOUKNOW?

TheWorldHealthOrganizationuseseggsasitsreferencepointforratingthequalityofproteininallotherfoods.Rawandlightlycookedeggsshouldbeavoidedbyyoungchildren,theelderly,pregnantwomen,andpeoplewithaweakenedimmunesystem,becauseoftheriskofcontaminationfromsalmonella.

Angelfoodcake

SERVES8C

butter,forgreasing

10eggwhites

1/3cupwhitericeflour

1/2cuptapioca(cassava)flour

1/2cupcornstarch

1/2cuppotatoflour

11/2cupssuperfinesugarorgranulatedsugar

11/2teaspoonscreamoftartar

1/2teaspoonvanillaextract

1/2teaspoonsaltconfectioners’sugar,fordusting

Method

1. Preheattheovento350°F.Greasean8-inchroundcakepanandlineitwithparchmentpaper.

2. Lettheeggwhitessitforabout30minutesatroomtemperatureinalargebowl.Siftthewhitericeflour,tapiocaflour,cornstarch,potatoflour,and3/4cupplus2tablespoonsofthesugarintoaseparatebowl.

3. Whisktogethertheeggwhiteswiththecreamoftartar,vanillaextract,andsaltuntilsoftpeaksform.Graduallyaddtheremainingsugaruntilstiffpeaksdevelop.Addtheflourmixtureandfoldincarefullytocombine.

4. Spoonthebatterintothepreparedpanandbakeinthepreheatedovenforabout45minutes,untilfirmtothetouchandatoothpickinsertedinthecentercomesoutclean.

5. Removefromtheovenand,leavingthecakeinthepan,turnupsidedowntocoolonawirerack.Oncecool,removefromthepananddustwithconfectioners’sugar.

99MILKRichincalciumandseveralothernutrientsthatagluten-freedietcanoftenlack,milkisworthincludinginyourdieteveryday.

Theamountofnutrientsmilkcontainsmeansitisreallymoreofafoodthanadrink.One-quarterofthecaloriesinaservingofjustunder8fluidouncescomefromproteinandaroundone-thirdfromfat—bothhelpkeephungerpangsatbay,somilkisanidealsnack.Thisamountwillalsocontainaroundone-thirdofyourRDAofcalcium(whichcanbelowonagluten-freediet),allofyourRDAofvitaminB12,andone-quarterofyourRDAofvitaminB2—avitaminthathelpsreleasetheenergyfrombothproteinandfatinyourbody.Milkisagoodsourceofcholine(alesser-knownBvitaminthatprotectsagainstcardiovasculardisease,osteoporosis,andarthritis)andvitaminAforhealthyeyesandskin.

Goodsourceofcalciumtomaintainandrepairbonesandtohelppreventosteoporosis.ContainsmostoftheBvitamins.HighlevelofvitaminA.Cholinecontentprotectsagainstheartdiseaseandarthritis.

Practicaltips:

StoremilkintherefrigeratortoretaintheBvitaminsandkeepwell-sealedsothatitdoesn’tabsorbaromasfromotherfoodsintherefrigerator.Makeahealthy,potassium-richmilkshakebyblendingmilkwithabanana.Aglassofmilkbeforebedtimereallycanhelpyousleep,becausethetryptophanitcontainswillboostbrainserotoninandaidrelaxation.

DIDYOUKNOW?

Organicand/orgrass-fedcowmilkisagoodsourceofomega-3fats,aswellasavarietyofantioxidantcompoundsandvitaminE.Themilkfrompennedanimalsfedongrain-basefeedisnotasrichinthesenutrients.

Crèmecaramel

SERVES4VN

butter,forgreasing

1cupsugar

1/4cupwater

1/2lemon

2cupsmilk

1vanillabean

2extra-largeeggs

2extra-largeeggyolks

Method

1. Preheattheovento325°F.Lightlygreasethebottomandsidesoffourramekins(individualceramicdishes).Tomakethecaramel,put1/3cupofthesugarwiththewaterinasaucepanovermedium–highheatandcook,stirring,untilthesugardissolves.Boiluntilthesyrupturnsadeepgoldenbrown,thenimmediatelyremovefromtheheatandsqueezeina

fewdropsoflemonjuice.Divideevenlyamongtheramekins,swirlaroundtolinethebottom,andsetaside.

2. Pourthemilkintoasaucepan.Slitthevanillabeanlengthwiseandaddittothemilk.Bringtoaboil,removethesaucepanfromtheheat,andstirintheremainingsugar,stirringuntilitdissolves.Keeptooneside.

3. Beattogethertheeggsandeggyolksinabowl.Pourthemilkmixtureoverthem,whisking.Removethevanillabean.Straintheeggmixtureintoabowl,thendivideevenlyamongtheramekins.

4. Placethedishesinaroastingpan.Boilsomewaterandcarefullypourthehotwaterintothepansothatitcomestwo-thirdsofthewayupthesidesofthedishes.

5. Bakeinthepreheatedovenfor1–11/4hours,oruntilthetipofaknifeinsertedinthecentercomesoutclean.Letcoolcompletely.Coverwithplasticwrapandletchillforatleast24hours.

6. Runabluntknifearoundtheedgeofeachdish.Placeanupturnedservingplate,witharim,ontopofeachdish,theninverttheplateanddish,givingasharpshakehalfwayover.Liftofftheramekindishesandserve.

100YOGURTOneofthehealthiestdairyfoodstoincludeinagluten-freediet,regularplainyogurtwithlive,or“bio,”cultureshasaspecialroleinmaintainingdigestivetracthealth.

Yogurthaslongbeeneatenforitshealth-givingproperties.Yogurtwithlivecultures,whichcontainsbillionsofbacteria,suchasacidophilusandbifidobacteria,isavaluabledigestiveaid.These“friendly”bacterialinethedigestivetract,protectthedigestivesystemfromharm,helptorelievebloatingandconstipation,andboosttheimmunesystem.Yogurtalsohasmanyofthehealthbenefitsofcheese,beinghighincalciumforbonehealthandaidingrelaxationandsleep.Forthosewatchingtheirweight,yogurtcanevenboostfatloss,particularlyaroundthewaist.YogurtwithliveculturesmayalsolowerLDLcholesterolandraiseHDL.

Helpskeepthedigestivesystemhealthyandregular.Booststheimmunesystem.Highcalciumcontentforbonehealthandrelaxation.Burnsabdominalfatandimprovesbloodcholesterolprofile.

Practicaltips:

Yogurtcanbemadewithcow,goat,sheep,orbuffalomilk,butcowmilkyogurtisthemostcommon.Yogurt,fruit,andwhole-graincerealisoneofthehealthiestbreakfastsyoucaneat.Alsotrystirringplainyogurtintosoups,casseroles,andsauces,oruseasatoppingfordessertinsteadofcream.Bringtheyogurttoroomtemperaturebeforeaddingtohotdishestohelppreventitfromcurdling.

DIDYOUKNOW?

YogurtgotitsnamefromtheTurkishwordyogurur,whichmeans“longlife,”andithasbeenconsumedthroughoutTurkeyandtheMiddleEastformorethan5,000years.

Frozenyogurtcups

MAKES12VD

2cupslow-fatplainyogurt

11/2tablespoonsfinelygratedorangezest

2cupsmixedberries,suchasblueberries,raspberries,andhulledstrawberries,plusextratodecorate

freshmintsprigs,todecorate(optional)

Method

1. Setthefreezertorapidfreeze2hoursbeforefreezingthisdish,ifithasthissetting.Linea12-sectionmuffinpanwith12muffincups,oruseramekins(individualceramicdishes)onabakingsheet.

2. Mixtogethertheyogurtandorangezestinalargebowl.Cutanylarge

strawberriesintopiecessothattheyarethesamesizeastheblueberriesandraspberries.

3. Addthefruittotheyogurt,thenspoonintothemuffincupsorramekins.Freezefor2hours,oruntiljustfrozen.Decoratewithextrafruitandmintsprigs,ifusing,andserve.Remembertoreturnthefreezertoitsoriginalsettingafterward.

INDEXadzukibeans

almonds

amaranth

apples

apricots

avocados

bananas

beans,green

beef

steakandfrieswithwatercressbutter

beets

bellpeppers

blackbeans

black-eyedpeas

blueberries

Brazilnuts

breads

chileandamaranthcornbread

seven-grainbread

zucchiniandwalnutbread

breakfastdishes

appleandseedmuesli

fruitypuffedquinoa

milletporridgewithapricotpuree

broccoli

brownlentils

brownrice

brownriceflour

buckwheat

burritos,blackbeanand

quinoa

butternutsquash

cakesandmuffins

angelfoodcake

chocolate,cranberry,andnutmuffins

clementinealmondcake

honeyandlemoncornmuffins

calamari,seesquid

cannellinibeans

canolaoil

carbohydrates,recipeshighin(C)

fruits

grainsandflours

legumes

meats,fish,anddairy

nutsandseeds

vegetables

carrots

cashewnuts

casseroles,chiles,andcurries

beanandvegetablechili

cashewandchickpeacurry

country-stylepintobeanswithham

kaleandlimabean

whitechickenchili

celery

cheddarcheese

cheese

cheddar

goat

chestnuts

chiaseeds

chicken

chickpea(besan)flour

chickpeas

chiles

chocolate

coconut

cookies

chocolateandgingercookies

pistachiomacarons

celiacdisease

completeprotein

corn

cornmeal

cornstarch

crab

cranberries

cranberrybeans

cucumber

dairy

cheddarcheese

eggs

goatcheese

milk

yogurt

desserts

appleandplumcrisp

bananacrepes

blueberryandlimesagodessert

broiledcinnamonoranges

crèmecaramel

frozenyogurtcups

greenteaandhazelnuticecream

mangosorbet

plumpancakes

strawberryroll

stuffednectarineswithyogurt

tapiocafigs

toffeebananas

yogurtwithblueberries,honey,andnuts

digestivehealth,recipesfor(D)

fruits

grainsandflours

legumes

meat,fish,anddairy

nutsandseeds

vegetables

duck

edamame(soybeans)

eggplants

eggs

favabeans

fennel

fiber,recipesagoodsourceof(F)

fruits

grainsandflours

legumes

meat,fish,anddairy

nutsandseeds

vegetables

figs

fishandseafood

crab

mussels

salmon

scallops

seabass

squid

trout

tuna

flaxseed

garlic

ginger

goatcheese

grainsandflours

amaranth

buckwheat

chickpea(besan)flour

corn

millet

quinoa

sagostarch

sorghum

tapioca

teff

grapefruit

grapes

greatNorthernbeans

greenlentils

ham

hazelnuts

honey

icecreamsandsorbets

frozenyogurtcups

greenteaandhazelnuticecream

mangosorbet

kale

kidneybeans

legumes

adzukibeans

blackbeans

black-eyedpeas

chickpeas

cranberrybeans

kidneybeans

lentils,brown,green,andred

navybeans

pintobeans

soybeans

splitpeas

lemons

lentilsseebrownlentils;greenlentils;redlentils

lettuce

lightbitesandsidedishes

babybroccoliwithpinenuts

bakedpotatoes,spicy

blackbeanandquinoaburritos

broiledshrimpwithcrisp-friedredrice

buckwheat,mushrooms,androastedsquash

chickentacos

crabfritterswithavocadosalsa

falafels,spicy

goldenpilaf

honeyandspicesnackingnuts

Indianspicedslaw

lentilandgoatcheesetomatoes

meatballswithtomatosauce

musselsinwhitewine

potatoandonionfrittata

potatowedges

roastedrootvegetableswith

garlic

roastedvegetables,inoliveoil

salmonanddillfishcakeswithgarlicmayonnaise

salmonpackageswithmilletandspinach

salmonstripswithpotatowedges

salsa,avocado

salsabeandip

spicedbeetandcucumbertzatziki

spicedchickpeaflourrolls

spicedparsnipgratinwithgingercream

sweetpotatofries,spicy

Thaitofucakeswithchilidip

vegetabletartwithcornmealcrust

zucchiniandcheesegratin

limabeans

limes

mango

meat

beef

chicken

duck

pork

turkey

venison

melons

milk

millet

mushrooms

mussels

navybeans

nectarines

nutrientboost,recipesfor(N)

fruits

grainsandflours

legumes

meat,fish,anddairy

nutsandseeds

vegetables

nuts

amonds

Brazilnuts

cashewnuts

chestnuts

coconut

hazelnuts

peanuts

pistachios

walnuts

oats

oliveoil

onions

oranges

pancakes,plum

papaya

parsnips

peanuts

pears

peas

pecans

pecorinocheese

pinenuts

pineapples

pintobeans

pistachionuts

plums

polentaseealsocorn

pomegranates

pork

roasted,withgingeredapples

potatoes

prosciuttoham

protein,recipeshighin(P)

fruits

grainsandflours

legumes

meat,fish,anddairy

nutsandseeds

vegetables

pumpkin

pumpkinseeds

quinoa

redcabbage

redlentils

redrice

riceseealsobrownrice;redrice;wildrice

riceflour

risotto,pumpkinandchestnut

rutabaga

sagostarch

salads

avocado,pineapple,andgrapefruit

avocadoandcorn

beanandwildrice

buckwheatnoodleandbroccoli

chickenandbrownrice

chickenandspicypeanut

chicken,papaya,andavocadosalad

cranberrybean,witheggs

gingeredcarrotandpomegranate

Indianspicedslaw

melon,prosciutto,andpecorino

misoandtofu

pear,celery,bluecheese,andwalnut

quinoa,grape,andalmond

quinoa,withfennelandoranges

redcabbage,witheggplantdip

roastedpepper

summerpotato

three-beanenergy-booster

three-seed

tuna,lentil,andpotato

turkey,rice,andcranberry

salmon

scallops

scallopswithpeapuree

seabass

seabass,baked,withwhitebeanpuree

seeds

flaxseed

pinenuts

pumpkin

sesame

sunflower

sesameseeds

shrimp

sobanoodles

sorghum

soups

chilledfavabean

pumpkinandnavybean

spicedchickpeaandspinach

spicycarrotandlentil

splitpeaandham

soybeans

spinach

splitpeas

squash

squid

calamariwithshrimpand

favabeans

steak

beef

venison

strawberries

sunflowerseeds

sweetpotatoes

tapioca

tapiocaflour

teff

toffee

tofu

tomatoes

trout

tuna

turkey

venison

vitaminsandminerals,recipesrichin(V)

fruits

grainsandflours

legumes

meat,fish,anddairy

nutsandseeds

vegetables

walnuts

wildrice

yogurt

zucchini