eat right for your sight : simple, tasty recipes that help reduce the risk of vision loss from...

EatRightforYourSight:Simple,TastyRecipesThatHelpReducetheRiskofVisionLossfromMacularDegenerationCopyright©2015AmericanMacularDegenerationFoundationIntroduction©2014JohannaM.Seddon,MD,ScMPhotographscopyright©2014JasonHouston

Firstpublishedinslightlydifferentformasahardcoverin2014asFeastfortheEyes®byAmericanMacularDegenerationFoundation.

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Contents

Foreword

WhatIsAge-RelatedMacularDegeneration(AMD)?

HealthyFoodsforYourEyes

NutrientsTable

FoodstoHaveinYourPantry

Introduction

GettingStarted

SmallBites

Three-PepperQuesadillas

KaleChips

RoastedButternutSquashHummus

GrilledOysters

DeviledEggs

SweetPeaGuacamole

CornandSweetPotatoTamaleswithChipotleSauce

SavoryAlmonds

ShrimpCocktail

SmokedMackerelDip

Soups

FishSoupwithVegetables

RoastedTomatoandCarrotSoup

Carrot-CuminSoup

WhiteBeanSoupwithKale

BroccoliAlmondineSoup

RoastedRedPepperGazpacho

SuccotashRagout

GreenPeaSoupwithaTangerineTwist

ThaiWinterSquashStew

MisoSoup

Chicken-VegetableNoodleBowls

Salads

TuscanKaleSalad

Celery,Grapefruit,andAvocadoSalad

SpinachSaladwithWalnutsandGojiBerries

SpinachSaladwithCuredSalmonandPoachedEgg

GreekSalad

CrunchyCabbageSalad

GrilledVegetableSalad

RoastedButternutSquashandCranberrySalad

Three-BeanSalad

CapreseSalad

MangoPicodeGallo

Tabbouleh

ToastedQuinoaSalad

MainCourses

RoastedHalibutwithVegetablesenPapillote

SalmonwithPepperedBalsamicStrawberries

GrilledHerbedTunaonSpinachSalad

SpicyFishTacos

GrilledSardines

SardineSandwiches

CornishGameHensStuffedwithWildRice

ChickenwithMushroomsandThyme

SpinachOmelet

RicePaperSalmonwithSatayDrizzle

PigsinaBlanket

Garlic-LimePorkChops

StuffedCabbage

MiniMeatloaves

PumpkinPappardelle

MacaroniandCheese

RedCurryVegetableswithCoconutSauce

SpicyUdonNoodles

JacquesPépin’sProvencePizza

SideDishes

RoastedBrusselsSproutswithChestnuts

SautéedSpinachwithShiitakeMushrooms

AliceWaters’sCannelliniBeansandWiltedGreens

InaGarten’sConfettiCorn

RoastedTomatoes

ChezPanisse’sSpicyBroccoliVegetableSauté

BroccoliwithSun-DriedTomatoesandPineNuts

OkraandTomatoes

Desserts

SweetOranges

StrawberryFrozenYogurt

BlueberryFrozenYogurt

MangoSorbet

Jody’sPeachSoup

PeachFrozenYogurt

SpicedAlmondswithCinnamon

SpaBaklava

Pear-RaspberryGalette

CarrotCake

Chocolate-BeetCupcakeswithChocolate-YogurtFrosting

HealthyDrinks

Banana-Blueberry-PomegranateSmoothie

Kale-BananaSmoothie

BlueberrySmoothie

PowerJuice

Cucumber-KaleDrink

Orange-GrapefruitJuice

Carrot-GingerJuice

Strawberry-OrangeSmoothie

Watermelon-CitrusCooler

Apple-CeleryJuice

RedPepperJuice

HomemadeVegetableJuice

AbouttheAuthors

Contributors

MetricConversionCharts

Methodology

Acknowledgments

ForewordIt’sNotAllCarrotsandSpinach

Thisbookwillgiveyousomedeliciouslymemorablemealsanditmayalsohelpsaveyoureyesight.Notbadforamodestinvestment.

Indulgemeforamomentinabackstory.Monthsaftermy39thbirthday,myophthalmologisttoldmeImightgoblindfromaneyediseaseIhadneverheardofandcouldbarelypronounce:maculardegeneration.ForawhileIcalledit“moleculardegeneration.”Thiswasinearly1993,pre–WorldWideWeb,andatthetimemostdoctorsthoughttherewaslittle,ifanything,thatcouldbedonetostopthedisease’sprogression.Iwasshockedandconfused.Likemostpeople,I’dheardofcataractsandglaucoma,butIhadneverheardofmaculardegeneration.Whywasthat?AndwherewastheinformationIneededtofindoutmoreaboutmycondition?

Iquitpracticinglaw,startedtalkingtoresearcherswhoknewalotaboutmaculardegenerationand,withthehelpofmany,foundedtheAmericanMacularDegenerationFoundation.Icouldn’tpreventothersfromgettingthesamebadnewsIhadreceived,butIcouldatleastprovidetheinformation,support,andresourcestodosomethingaboutthesituation.

AsIcametolearn,maculardegenerationaffectscentralvisionandistheleadingcauseoflegalblindnessinpeopleover55yearsoldintheWesternworld.IntheUnitedStatesalone,itaffectstenmillionpeople,someinmidlifelikeme,andthenumberisexpectedtogrowasbabyboomersage.Whatitisnot,however,isasuresentenceofblindness.Twentyyearsaftermydiagnosis,Icanstillseeandread,thoughwithabitofdifficulty.Idrive,evenatnight,work,andfunctionwell.DoIconsidermyselflucky?Certainly:Ifeelfortunatethat20yearsago,someresearcherssharedwithmethenamesoffoodsandsupplementstheybelievedmighthelpslowtheprogressofmydisease.

Twodecadesofongoingresearchhaveproventhescientistsright.ThisissueissoimportanttomethatIopenedupmyhomeinruralwesternMassachusettstoatalentedteamoffoodprofessionalsandoverthecourseofmanymonthswecreatedthisbook.Allthesemealswerecreatedinmykitchenatmytablefromseasonalingredients.Thiscookbookisawaytoincorporatethesciencebehindvisionhealthandoverallwell-beingintodailylife.Therecipesareeasytolivewithandtastytoboot.Redcurryvegetables,grilledsalmon—thesearenot

withandtastytoboot.Redcurryvegetables,grilledsalmon—thesearenotexactlydeprivationfoods,andthey’regoodfortheeyes.I’mgladtoknowthatmyrunny,gooey,yolkyeggsalsobenefitmyvision.Ilovecorn,blueberries,strawberries,andsweetredpeppersanyway,andnowthatIknowthey’remedicineforwhatailsme,Ieatthemmoreoften.Youoweittoyourselftodigin.Withthehelpofsuchdiverserecipesinthisbook,Idon’tgettiredofthefoodsIneedmost.Admittedly,themightykalehasbeenmoreofanacquiredtaste,butitcanbepreparedtosuityourpalate.Everyonecanbenefit,evenifyoureyesarejustfine.

Iamgratefultothosedoctorswhospendtheirprofessionallivessearchingforpreventionandtreatmentformaculardegeneration.Nowthereisabookthattakessomeofthatknowledgeandputsitinourownhands.Sogetreacquaintedwithyourproduceaisleandyourlocalfarmersmarket.Shopandcookfromtherecipesinthisbook.Eatandenjoy.Theserecipesare,literally,afeastfortheeyes.

ChipGoehringPresident,BoardofTrusteesAmericanMacularDegenerationFoundation

WhatIsAge-RelatedMacularDegeneration(AMD)?

Age-relatedmaculardegeneration(AMD)isdamagetoorbreakdownofthecentralpartoftheretina,calledthemacula,whichallowsustoseedetailsclearly.Maculardegenerationcanimpairbothdistanceandclosevision,butdoesnotaffectperipheral(side)vision.Maculardegenerationbyitselfdoesnotcausetotalblindness,butcanresultincompletelossofcentralvision.

Therearetwotypesofmaculardegeneration:dryandwet.“Dry”(atrophic)maculardegenerationistheresultofdrusen(proteinandlipiddeposits)forminginthemaculaandisthemorecommonformofthedisease.Visionlossisgradual.Themostadvancedformofthedrytypeiscalledgeographicatrophy.“Wet”(exudative)maculardegenerationoccurswhenabnormalbloodvesselsformunderneaththeretinaandleakfluidorblood.Thistypeaccountsforabout10percentofmaculardegeneration,andvisionlosscanberapidandsevere.

Manypeople,includingGeorgiaO’Keeffe,JudiDench,andStephenKinghave

Manypeople,includingGeorgiaO’Keeffe,JudiDench,andStephenKinghaveexperiencedthetelltalesignofseeinganareaofdarknessinthemiddleoftheirvision,makingeventhesimplesttasks—driving,reading,recognizingfaces—difficulttoimpossible.Althoughthediseasecanstrikepatientsofanyage(arareformofthediseaseaffectschildren),maculardegenerationisoftenrelatedtoaging,andthepercentageoftheAmericanpopulationover65isincreasingrapidly.Expertspredicttheelderlypopulationwillbesixtimesgreaterin2025thanin1990;thusthediseaseislikelytoapproachepidemicproportions.

HealthyFoodsforYourEyes

“Tellmewhatyoueat,andIwilltellyouwhatyouare.”—Brillat-Savarin

Certainnutrientsarevitaltoeyegrowthanddevelopment.Theyareobtainedinoneoftwoways:asvitaminA,insourcessuchasliver,fishoils,eggyolks,anddairyproducts,andasaprecursortovitaminA,calledcarotenoids(suchasbeta-caroteneoralpha-carotene),whicharefoundinandlendthepigmenttocolorfulfruitsandvegetableslikecarrots,squash,broccoli,sweetpotatoes,apricots,andleafygreens.Thebodyconvertsthecarotenoidstoretinol(atypeofvitaminA)inthesmallintestine.Othercarotenoidsareluteinandzeaxanthin,pigmentsthatgivecertainplantstheircharacteristiccolor.Highconcentrationsofluteinandzeaxanthinarefoundindarkgreenvegetables,especiallyspinach,kale,turnipgreens,collardgreens,romainelettuce,squash,broccoli,peas,andbrusselssprouts;orangeandyellowfruitsandvegetablesincludingoranges,papayas,tangerines,peaches,corn,tomatoes,pumpkins,andcarrots;andeveneggyolks.Parsleyalsohassomeofthesenutrients.

Luteinandzeaxanthinareantioxidantsthatarefoundnaturallyinthemacula(thecenteroftheretina)andneedtobereplenishedregularly.Thereissomeevidencethatconsumingadietrichincarotenoidsmayreducetheriskofdevelopingage-relatedmaculardegeneration(AMD).

Anotherclassofnutrientsispolyphenols,alargeclassofchemicalcompoundssynthesizedbyfruits,vegetables,andbeveragessuchasjuicesandteasthathaveantioxidant,anti-inflammatory,andanticarcinogenicproperties.Themajorsourcesofpolyphenolsintheaveragedietareflavonoids,whichmayhelpbloodflowtotheretinawhilefightingfree-radicaldamagefromultravioletsunrays.Flavonoidsareplentifulinbroccoli,blueberries,limes,oranges,lemons,onions,apples,pomegranates,andtomatoes.Anotherpolyphenoliscatechin—greenteainparticularismadefromunfermentedtealeavesandreportedlycontainsthehighestconcentrationofcatechinsinanyfood.Whiletealeavesareagoodsourceofcatechins,theycanalsobefoundincocoa,acaioil,peaches,andvinegar.

Otherfoodstolookfor:

Foodscontainingselenium,atracemineralabsorbedintoproteins,helpprotectcellsfromdamagecausedbyfreeradicals.Seleniumisfoundinbrownrice,wheat,eggs,tuna,shrimp,sunflowerseeds,Brazilnuts,andchicken.

FoodsstronginvitaminD3,suchasfortifiedmilk,salmon,mackerel,sardines,eggyolks,andbeefliver,helpthebodyabsorbcalciumand,alongwithcalcium,helpprotectagainstosteoporosis.

FoodsrichinvitaminC,apowerfulantioxidant,canprotectagainstfreeradicals,whicharethoughttocontributetoAMD.Examplesincluderedandgreenbellpeppers,fruits,cauliflower,andgreencabbage.

FoodsrichinvitaminE(whichisapowerfulantioxidant,andimportantforahealthyimmunesystem,skin,andeyes)includebroccoli,peanuts,almonds,avocados,mangoes,andsunflowerseeds.

Omega-3fattyacids,whichsupportthehealthydevelopmentofthebrain,nerves,andeyes,andareplentifulinfish(salmon,sardines,herring,mackerel,andotherfattyfish,andinsmalleramountsinhalibut,cod,shrimp,andscallops).Otherformscanbefoundinflaxseeds,walnuts,squash,tofu,andsoybeans.

Zinccontributestoastrongimmunesystem,helpsyourskinstayhealthy,andhealswounds.Recentstudiessuggestzinccanalsoslowprogressionofmaculardegeneration.Sourcesincludemeat,seafood(especiallyoysters

andcrab),nuts,andwholegrains.

Anthocyaninisafancynameforcertainpurple,blue,orredantioxidantsthatmayhelpbolstercollagenstructureintheretina.You’llfindthemingrapes,blueberries,pomegranates,cranberries,andotherdarkfoods.

Lycopene,partofthecarotenoidfamily,occursnaturallyinfruitsandvegetablessuchastomatoes.(Itisthepigmentthatmakestomatoesred.Theredderthetomato,themorelycopeneispresent.)Othergoodsourcesincludepinkgrapefruit,watermelon,andpapaya.

Ifyouaresodiumsensitive,considerusingsaltalternatives.

VitaminAsupplementsarerecommendedforpatientswithretinitispigmentosa,butpatientswithStargardtdiseaseshouldnottakevitaminAsupplements.

Visitmacular.orgforupdatesandfurthernutritionalinformation.

“Weareindeedmuchmorethanwhatweeat,butwhatweeatcanneverthelesshelpustobemuchmorethanwhatwe

are.”—AdelleDavis

Propernutritioniscriticaltoeyehealth,andit’simportanttoknownotonlywhattoeat,butalsohowmuch.Whileit’salwaysbesttogetessentialvitaminsandmineralsfromfoods,someoftherecommendedamountsbelowmaybedifficulttoachievewithouttakingsupplements.Talktoyourdoctororregistereddietitian,usingthislistasastartingpointtogettingtherightamountsofeye-healthynutrients.

Nutrient Foundin USDADietaryReferenceIntake

RDAforOcularHealth

Betacarotene* Carrots,spinach,cantaloupe,pumpkins,turnipgreens,wintersquash,cabbage

Norecommendedamount

15,000µg(15mg)

Lutein/Zeaxanthin

Kale,spinach,collardgreens,turnipgreens,corn,greenpeas,broccoli,tomatoes,eggs

Norecommendedamount

6,000–10,000µg/2,000µg(6–10mg/2mg)

Omega-3FattyAcids

Salmon,walnuts,canolaoil,flaxseeds,sardines,mackerel

Norecommendedamount

1g(1,000mg)

VitaminA Sweetpotatoes,carrots,beefliver,fortifiedmilk,driedherbs,butternutsquash,driedapricots

2,300IU(women)3,000IU(men)

Varies

VitaminC Oranges,kiwi,redpeppers,grapefruitjuice,strawberries,papayas

75–90mg 500mg

VitaminD** Fortifiedmilk,codliveroil,salmon,herring,mushrooms,beefliver,eggs

600IU(adults19–70)800IU(71andolder)

1,000–2,000IU

VitaminE Saladdressing,oils,almonds,sunflowerseeds,wheatgerm,peanutbutter,avocados

22IU 200–400IU

Zinc Fortifiedbreakfastcereal,shellfish,beef,cocoapowder,peanuts

8–11mg 20–80mg

Source:USDAandocularnutritionresearchliterature.

*Currentorpastsmokersshouldavoidtakingnutritionalsupplementswithbeta-carotene.

**Basedonobservationalstudiesofeyedisease.

FoodstoHaveinYourPantry

FRUIT(freshorfrozen)

Apples

Avocados

Blackberries

Blueberries

Cantaloupe

Cranberries

Driedfruits

Grapefruit

Kiwi

Lemons

Oranges

Peaches

Raspberries

Strawberries

SEEDSANDNUTS

Almonds

Flaxseeds

Peanutbutter

Sunflowerseeds

Walnuts

GRAINSANDPASTAS

Brownrice

Couscous

Pasta

Quinoa

Wholegrainbread

VEGETABLES

Broccoli

Cabbage

Carrots

Corn

Garlic

Greenpeas

Greens(e.g.,kale,spinach)

Onions

Peppers

Peppers

Squash

Sweetpotatoes

Tomatoes(freshorcanned,nosalt)

BEANSANDSOY

Chickpeas

Driedandcannedbeans

Edamame(soybeans)

Lentils

Tofu

OILS

Canolaoil

Flaxseedoil

Oliveoil

DAIRY

Cheese(low-fatorskim)

Eggs

Milk(low-fatorskim)

Plainyogurt(low-fatorfat-free)

Plainyogurt(low-fatorfat-free)

MEATS/SEAFOOD

Chicken

Herring

Leanbeef

Leanpork

Mackerel

Oysters

Salmon(freshorcanned)

Sardines

Scallops

Shrimp

Tuna

Turkey

Introduction

YouAreWhatYouEatbyVictorLindlahrwasabookthatmyfatherhadinourhomewhenIwasgrowingupinPittsburghinthe1950sandearly’60s.Myfather,acoal-miningsonofacoalminer,becameachampionofholistichealthandnaturalmedicineinanerawhencanned,processed,andpesticide-ladenfoodsheldglitterystate-of-the-artappeal.Hisformaleducationhadendedatage12,butbythetimeheturned40hehadself-educatedhiswayoutoftheminestobecomethelocalsecretarytreasureroftheUnitedMineWorkersofAmerica.Fromthisvantagepointhesawtragicconsequencesofunsafeworkconditionsandunhealthylifestyles.Heandmymothertaughtmeandourfamilythattheadage“youarewhatyoueat”wasplainandobvioustruth.

Yearslater,inmedicalschoolattheUniversityofPittsburgh,IdistinctlyremembermyfathershowingmeanewsarticleconcerningaCanadiandoctorwhowastestingvitaminEasatreatmentforaneyeproblemrelatedtoprematurityinbabies(retinopathyofprematurity).Myfather’sinspirationandmyowncuriositysoonledmetostudytherelationshipsamongnutrition,antioxidants,andeyediseases,includingmaculardegeneration,longbeforetheseconnectionsbecameaccepted.

Aftermedicalschool,IcompletedmyophthalmologyresidencyatTuftsNewEnglandMedicalCenterandbecamethefirstophthalmologisttohaveobtainedagraduatedegreeinepidemiologyattheHarvardSchoolofPublicHealth.ThiseducationandpreparationenabledmetofoundaresearchdivisionatHarvardtostudythepreventionofeyediseasesandinitiatenutritionalstudiesofmaculardegenerationandcataracts.

WhenIbeganmycareerasanophthalmologistandretinaspecialist,alargepercentageofmypatientswereelderlywithmaculardegeneration.I,likeeveryothereyedoctorintheworld,didn’thaveanswerstoquestionsfrompatientsortheirfamiliesastowhytheydevelopedthedisease.We’dsay,“Itoccurswithaging.”Theonlytreatmentwehadtorecommend(lasersurgery,nowrarelyused)leftbehinddamagingscartissue.

ManyeyedoctorswereskepticalwhenIbeganmyresearchonnutrition,lifestyle,andmaculardegeneration.Atscientificmeetings,mytalkswereschedulednearlunchtime,andmoderatorswouldjokeaboutthestudyofdietandeyedisease.Then,from1994to1996,wereportedthattheantioxidantnutrientsluteinandzeaxanthin,whicharealsocalledcarotenoids(abundantinspinachandkale),alongwiththeantiinflammatorynutrientscalledomega-3long-chainpolyunsaturatedfattyacids(foundinsalmon,sardines,herring,andmackerel),couldreducetheriskofmaculardegeneration,theleadingcauseofvisionlossamongtheelderly.Wediscoveredthat6,000µgofluteinand2,000µgofzeaxanthinperdayfromfoodsourceslikespinachandsummersquashcouldreducetheriskofmaculardegenerationby43percentand2ormoreservingsperweekoffish(richinomega-3fattyacids)couldreducetheriskby40percent.

Fortunately,todayweknowmuchmoreabouthowtopreventandslowtheprogressionofeyediseasessuchasmaculardegeneration:don’tsmoke;exerciseregularly;maintainanormalweight;eatadietthatisantiinflammatoryandrichinantioxidants;maintainnormalbloodpressure,cholesterol,andbloodsugar;andprotectyoureyes(andskin!)fromextremeorprolongedexposuretosun.Widelyreplicated,ourfindingsareincorporatedroutinelyintothemedicalmanagementofpatients:theyareinformedthatfoodsrichinantioxidantsandahealthylifestylecanreducetheprogressionofmaculardegenerationandpossiblycataracts,andthatfoodsrichinomega-3fattyacidscanhelpwardofftheadvancedformsofthisdiseaseandpossiblyothersthatdamagetheretinallayeroftheeyeandcauselossofvision.Luteinandzeaxanthinpigmentsarefoundnaturallyinthemacula(thecentralpartoftheretina)andomega-3fattyacidsarefoundinabundanceinrodsandcones,thelightreceptorsthatenableustosee.Sowehavelearnedthatweareindeedwhatweeat.

Ofcourse,knowledge,awareness,andgoodintentionsdon’talwayschangehabits—anyonewho’severfailedataNewYear’sresolutionknowsthis.SohereiswhatIproposetoeveryonewhowantstomaintainhealthyvision:shop,cook,andeatfromthisbookforthreemealsaday(ifpossible)forthenextfourweeks.Duringthatmonth,youwillexperiencenewdeliciousmeals,andinanothermontheatingthemroutinelymaybecomesecondnature.Usethiscookbooktoinspireyoutocreateotherrecipeswitheye-healthyfoods.Thesehabitscouldlastyoualifetime.

Mymaculardegenerationpatientsoftenlamentthattheycannotseefaces.Iwantyoutoseefaces,especiallythefacesofpeopleyoulove.

JohannaM.Seddon,MD,ScMProfessor,TuftsUniversitySchoolofMedicineDirector,TuftsMedicalCenterOphthalmicEpidemiologyandGeneticsService

GettingStarted

Rememberyourmothertellingyoutoeatcarrotsforgoodeyesight?Shewasright.Todaywe’velearnedthatnotonlycarrots,butalsoahostofothervegetables,fish,nuts,andfruitscanaffectyoureyehealth.Indeed,notjustthefoods,butalsotheirpairingcombinations—tomatoeswitholiveoil,avocadoswithpinkgrapefruit—canhaveapositiveimpact.IfyouareamongthetenmillionAmericanswithage-relatedmaculardegeneration,whichmaycause1outof4babyboomerstolosetheircentralvisioneventually,eatingtherightfoodsmaybenotonlyagoodideabutalsocriticaltoyourhealth.

So,eatyourantioxidants.Butwheredoesonefindflavorfulrecipeswithingredientscustomizedtobenefityoureyes?Wecan’tliveoncarrotsoup.Healthcookbooksonthemarkettendtobeuninspired,withrecipesthatareoftendullandbland.Beautifullifestylecookbooks—theoneswesavorandporeover—oftenhaveenoughsaltandfattogiveyouhighbloodpressure.What’sbeenmissingisasavorycookbookthat’sfuntoread(easyontheeyes)whilealsohighlightingingredientsthatpromoteeyewell-being.Assembledhereforthefirsttimeisacookbookthatguidesyoualongtheroadtogoodeyehealthwhileofferingoriginalrecipesthattastegreattoo.

Itcanbehardworkfiguringoutwhatfoodsarebestforyourhealthandthenfindingawaytocooktheminterestinglyweekafterweek.Foryears,I’drelyonafewstaplesandjusteatsensibly,hopingIgoteverythingIneeded.WeallknowthatorangesareagreatsourceofvitaminCandcontainanimpressiveamountofessentialnutrients,vitamins,andminerals;manypeopledrinkorangejuicedailyasaresult.Butwhowouldthinktoeatsardines,whichnotonlyareapowerfoodinstavingoffmaculardegeneration,butalsopackanutritionalwallopwithhighomega-3fattyacidsandproteinthathelpslowerbloodpressure,reducestheriskofheartattack,andisanimportantanti-inflammatoryagent(essentialforhealthyskin,hair,andnails)?Moreover,howdoyoupreparesardines,otherthanservingthemoncrackerswithmustard?Peoplearebusy,andlifegetsinthewayofresearchingnutritionalgoalsandhowtoachievethemthroughdiet.Thisbookspellsoutwhatyouneedforhealthyeatinganddishesupflavorandvariety.(Onesimplehint:eatyellow,red,andgreenfruitsorvegetableseveryday.)

Ourinstincttoeatcertainfoodstopromoteeyehealthisnotnew;inthesixteenthcentury,Spanishexplorerstookchilepeppers,whicharerichinbeta-carotene,vitaminsC,E,B6,andfolicacid,onseavoyagestopromotenightvision.AncientGreekphilosopherswroteaboutthemedicalbenefitsofoliveoil.Inthe1920s,thenutritionistVictorLindlahr(who,asDr.Seddonnotes,wasanearlybelieverintheideathatfooddetermineshealth)developedtheCatabolicDiet.Thatviewgainedsomeadherentsatthetime,withtheearliestrecorded

supportcomingfromanadintheBridgeportTelegraphin1923:

Ninetypercentofthediseasesknowntomanarecausedbycheapfoodstuffs.Youarewhatyoueat.

Withthiscookbook,wetakehisadvicetoheart.Indeed,ourhearts,bodies,andeyesdependonit.

JenniferTrainerThompson

SmallBites


KaleChips


GrilledOysters

DeviledEggs

SweetPeaGuacamole


SavoryAlmonds

ShrimpCocktail

SmokedMackerelDip


SERVES4

NutritionallydenseandhighinvitaminC,beta-carotene,andothercarotenoids,bellpeppersaregoodforyourskin,immunesystem,andeyes.ThisrecipeisfromRozTorrey,who,withthreeyoungchildren,isskilledatputtingtogetheramealatlightningspeed.Forvariety,adddicedzucchinitothepeppers,orsubstituteblackbeans,corn,andcilantro.

1tablespoonoliveoil1cupchoppedyellowbellpepper

1cupchoppedredbellpepper

1cupchoppedgreenororangebellpepper½cupchoppedscallions½teaspoongroundcumin½teaspoonseasalt¼teaspoonfreshlyground

blackpepper¼teaspoonredpepperflakesorcayenne,ortotaste8large

tortillas(cornorwheat)

1cupgratedcheddarcheese

Heattheoilinalargeskilletovermediumheat,addthepeppers,andsautéuntilsoft,about10minutes.Transferintoabowlandcombinewiththescallions,cumin,salt,pepper,andredpepperflakes.

Heatasecondlargeskilletovermediumheat.Add1tortilla,andtopwith¼cup

bellpeppermixture.Sprinklewith¼cupcheese,topwithasecondtortilla,andcook2minutesoneachside,oruntilgolden,pressingdownwithspatula.Repeatwiththeremainingtortillas,bellpeppermixture,andcheese.

Cutintothinwedgesandserve.

“Didyoueverstoptotasteacarrot?Notjusteatit,buttasteit?Youcan’ttastethebeautyandenergyoftheearthina

Twinkie.”—AstridAlauda

Nutrit ionalProfi le

Servingsize:1quesadilla

Calories: 282

Protein: 11g

Fiber: 5g

Fat: 14g

Saturatedfat: 7g

Sodium: 553mg

VitaminA: 1,593IU

VitaminC: 150mg

VitaminD: 7IU

2IU

VitaminE: 2IU

Beta-carotene: 726µg

Luteinandzeaxanthin: 276µg

KaleChips

MAKES4CUPS

Rawkalehasanexceptionalnutrientprofile,withthehighestcontentofluteinofanyvegetable,aswellaszeaxanthin(antioxidantsfoundinthemacula).KaleisalsorichinvitaminK(the“k”comesfromtheGermankoagulation,or“coagulation”inEnglish),whichhelpspromotebonehealthandassiststheliveringeneratingblood-clottingproteins.Onecupofchoppedkalegivesyou1,000microgramsofvitaminK—10timesthesuggesteddailydose.

8cupslooselypackedkale,stemsremoved

2tablespoonsoliveoil

½teaspoonseasalt¼teaspoonsmokedpaprika¼teaspoongarlic

powder¼teaspoononionpowder⅛teaspoonfreshlygroundblackpepperPreheattheovento325°F.Washanddrythekaleandtearitintolargepieces.

Placethedriedkaleinabowlandtosstocoatwithoil.Spreaditoutonabakingsheetlinedwithparchment.Bakeuntilcrispybutnotburnt,20to25minutes.

sheetlinedwithparchment.Bakeuntilcrispybutnotburnt,20to25minutes.

Tomaketheseasoning,combinetheremainingingredientsinasmallbowl.Sprinkletheseasoningoverthekalechipsandserve.

Note:Ifyouaretakinganticoagulantmedication,checkwithyourdoctoraboutintakeofgreen,leafyvegetablesandeattheminsmalltomoderateamountsatregularintervalsratherthanirregularlyinlargeamounts.


Servingsize:1cup

Calories: 100

Protein: 2g

Fiber: 5g

Fat: 8g

Saturatedfat: 1g

Sodium: 363mg

VitaminA: 2,954IU

VitaminC: 50mg

VitaminE: 2IU

Beta-carotene: 1,768µg

Luteinandzeaxanthin: 1,633µg

Omega-3fattyacids: 1g


MAKES3CUPS

Squashisrichincarotenoids.Youmightdressupthisdishbydrizzlingthetopofthehummuswithalittleextravirginoliveoil,choppedcilantro,choppedwalnuts,andpomegranateseeds.Servewithwarmwholewheatpitatrianglesorflourtortillasforlunch,brunch,asnack,oranappetizer.

1smallbutternutsquash,peeled,seeded,andcutinto2-inchchunks(about2cups)

1tablespoonplus2tablespoonsextravirginoliveoilOne15-ouncecanchickpeas,drained¼cuptahini

3tablespoonsfreshlysqueezedlemonjuice

¼teaspoongroundcoriander½teaspoongroundcumin

1tablespoonfreshlychoppedcilantro

3garliccloves,minced

1teaspoonhotsauce

½teaspoonseasaltFreshlygroundblackpepper

⅛teaspooncayenne,moreforserving

Preheattheovento350°F.Tossthesquashwith1tablespoonofoliveoil,placeonabakingsheet,androastuntilthesquashistender,about30minutes.Setasidetocool.

Inafoodprocessor,pulsethechickpeasuntilcoarselychopped,thenaddthecookedsquash,tahini,lemonjuice,coriander,cumin,cilantro,garlic,hotsauce,salt,andpepper;processuntilsmooth.

Toserve,ladlethemixtureintoabowl,drizzlewiththeremaining2tablespoonsofoliveoil,anddustwithcayenne.


Servingsize:2tablespoons

Calories: 64

Protein: 2g

Fiber: lessthan1g

Fat: 4g

Sodium: 105mg

VitaminA: 1,254IU

VitaminC: 3mg

VitaminE: 1IU



GrilledOysters

SERVES4

Atasteforoysterisoneworthacquiring.Agreatsourceofprotein,oystersalsohavealotofzinc,whichworkstoassisttheconversionofvitaminAintoausableformandhelpsyourbodytransportthevitaminthroughyourblood.Inaddition,zincensuresproperreleaseofthevitaminfromthestoresheldinyourliver.

sauce

¼cup(½stick)unsaltedbutterPinchofkoshersaltFreshlygroundblackpepper1garlicclove,mincedPinchofcayenne2teaspoonsfreshlysqueezedlemonjuice

2teaspoonsfreshlysqueezedlemonjuice

1teaspoonfreshlychoppedparsley

24oysters,onthehalfshell⅓cupbreadcrumbs½cupmixedgratedRomanoandParmesancheeses,Hotsauce,forserving

Tomakethesauce,meltthebutterinasaucepan,addtheotheringredients,andstirtoblend.Keepwarm.

Preheatagrilltomedium-highheat.Placetheoystersonthegrill,cover,andcookuntiltheedgesstarttocurl,about4minutes.

Topeachoysterwithagenerousamountofbreadcrumbsandcheeseandreturnthemtothegrill.Whenthetoppingbubbles,ladlealittlebuttersauceoneach.Servetheoystersintheshellwithhotsauceontheside.


Servingsize:6oysters

Calories: 457

Protein: 35g

Fiber: lessthan1g

Fat: 24g

Saturatedfat: 12g

Sodium: 685mg

VitaminA: 1,214IU

VitaminD: 8.8IU

Zinc: 50mg



Omega-3fattyacids: 8.5g

HowtoHard-BoilEggs

Tohard-boileggs,placetheminasaucepanandaddwatertocoverthemby1inch.Bringtoaboiloverhighheat.Removefromtheheat,coverandletstandfor12minutes.Draintheeggsandrinsethemundercoldrunningwater.Setasidetocoolcompletely.Topeeltheeggs,oncetheyhavecookedandcooled,tapeachegggentlyonthecounterorsinkallovertocrackleit.Rolltheeggbetweenyourhandstoloosentheshell.Peel,startingatthelargeend,whileholdingtheeggunderrunningcoldwater;thisfacilitatespeelingandalsoremovesanystrayshellfragments.

SweetPeaGuacamole

MAKES2CUPS

Peashaveantioxidantandanti-inflammatorybenefits,andtheyareenvironmentallyfriendly,too.Thisfreshtastingguacamolehasasubtlepeaflavor,enoughgarlictogetnoticed,andagorgeousbrightgreencolorthatdoesn’tfade—perfecttosetoutbeforeaparty.Servewithhomemadepitachipsorspreadonasandwich.

2tablespoonsextravirginoliveoil

2tablespoonsfreshlysqueezedlemonjuice

½cupfreshlychoppedcilantro¼cupfreshlychoppedparsley1garlicclove,minced

½teaspoonhotsauce12ouncesfrozenpeas(2heapingcups),thawed¼teaspoongroundcumin¾teaspoonseasalt¼teaspoonfreshlyground

blackpepper¼cupchoppedredonion,forgarnishCombinetheoliveoil,lemonjuice,cilantro,parsley,garlic,andhotsauceinablenderandprocessuntilroughlypuréed.Addthepeas,cumin,salt,andpepper.Blenduntilpuréedbutstilltextured.Pourintoabowlandgarnishwiththeredonion.

Note:Forhomemadepitachips,usingaknifeorapairofscissors,openapita,thencutitintowedges.Brushtheinsideofeachwedgewitholiveoil.Sprinklewithsaltandpepper(orthymeorrosemary)andbroilonabakingsheettodesiredcrispness.


Servingsize:2tablespoons

Calories: 93

Protein: 3g

Fiber: 3g

Fat: 5g

Saturatedfat: 1g

Sodium: 424mg

VitaminA: 1,391IU

VitaminC: 17mg

VitaminE: 1IU




MAKES10TAMALES

Sweetpotatoesarerichinbeta-carotene,whichenhancesourimmunefunctionandmayenhanceeyehealth.OnecupofsweetpotatoeshasseventimesthedailyrecommendedamountofvitaminA.MasaharinaisatypeofcornflourusedinMexicancookingandcanbefoundinhealthfoodstoresorMexicanmarkets.

12mediumdriedcornhusks

1sweetpotato

¼cup(½stick)unsaltedbutter½cuplightlypackedgratedcheddar

cheese¾cupmasaharina¼teaspoonbakingpowderPinchofseasalt

1½cupsfreshcornkernelsFreshlygroundblackpepper1teaspoonchili,ancho,orchipotlepowder1roastedredbellpepper,peeled,seeded,anddiced

2tablespoonschoppedscallions

ChipotleSauce

Soakthecornhusksin⅓cupofwarmwateruntilflexible(afewhours).

Preheattheovento450°F.Peelthesweetpotatoifdesiredandcutinhalflengthwise,thencutinto¼-inchhalfmoons.Placeonarimmedbakingsheetsprayedwithnonstickcookingsprayandroastuntiltender,about20minutes,turningafter10minutes.Removefromovenandsetaside.

Drainthehusks.Useseveralofthelongerhuskstomaketiesbytearingofffifteen⅛-inch-widestrips.Coverwithadampcloth.

Withahandmixer,beatthebutterinabowluntilitisfluffy.Addthecheesegradually,beatingagainuntilfluffy.Inaseparatebowl,combinethemasaharina,bakingpowder,andsalt.Drizzleinthewaterslowly(youmaynotneeditall),allthewhileworkingthemixture,untilastiffdoughforms.

Puréethecorn,blackpepper,andchilipowderinafoodprocessor.Addthemasadoughbythespoonful(astheprocessorruns)andblend.Addthebuttermixturebythespoonful,processinguntilthemixtureislightandfluffy.

Tomakethetamales,openeachhuskandspread2tablespoonsofthedoughevenlyoverthehusk.Addafewsweetpotatoslicesandsprinklewiththeroastedredpepperandscallions.Wrapupthehusksandtietheends.

Steamthetamalesinametalbasketsteameroversimmeringwateruntilfirm,aboutanhour.Toserve,place1to2tamalesoneachplateandservewiththeChipotleSauce.


Servingsize:1tamale

Servingsize:1tamale

Calories: 251

Protein: 8g

Fiber: 5g

Fat: 9g

Saturatedfat: 4g

Sodium: 134mg

VitaminA: 2,444IU

VitaminC: 22mg

VitaminE: 1IU

Zinc: 1mg



RoastingRedPeppers

Youcanroastredpeppersseveralways.Ifyouhavejustonepepper,holditwithtongsovertheflameofagasstoveandcharonallsides.Ifyouhaveseveralpeppers,preheattheovento450°F,placethepeppersonarimmedbakingsheetandroast,turningevery15minutes,untildone(probablyhalfanhour).Placeinabowl,coverwithplastic,andletthesteamloosentheskin.Oncethepeppershavecooled,peelofftheblackenedskinwithaparingknifeoryourfingersanddeseed.

ChipotleSauce

MAKES2CUPS

1driedchipotlechile

2teaspoonsvegetableoil

1smallyellowonion,finelychopped2garliccloves,minced½teaspoon

cuminseeds,toastedandground¼teaspoondriedoregano2cupstomatoes,peeled,seeded,andchopped(about2to3largetomatoes)Pinchofseasalt

FreshlygroundblackpepperPutthechipotleinasmallbowl,coverwithhotwater,andallowittosoftenfor15minutes.Drain,removethestem(andseedsifyouwantamildersauce),andsetaside.

Heattheoilinasaucepanandsautétheonionuntilsoft,about5minutes.Addthegarlic,cumin,andoreganoandcook,stirringoccasionally,for1minute.Increasingtheheattohigh,addthetomatoesandchipotle,thenreduceheattolowandsimmeruntilslightlythickened,about20minutes.

Transfertoafoodprocessororblender.Puréeuntilsmooth.Seasontotaste.Returntothesaucepanandsimmeroverlowheatuntilheatedthrough,about5minutes.


Servingsize:½cup

Calories: 62

Protein: 1g

Fiber: 1g

Fat: 2g

Sodium: 289mg

VitaminA: 242IU

VitaminC: 21mg

VitaminE: 1IU



SavoryAlmonds

MAKES2CUPS

Providingfiber,vitamins,andminerals,almondsareasupersnack.Thesearedeliciousbythemselves,ortheycanbepartneredwithslicesofripepearandshavedManchegocheese.AlmondsareloadedwithvitaminE;22nutshave11IU,or“internationalunits,”ofvitaminE,whichishalftherecommendeddailyallowance.

1largeeggwhite4teaspoonsgroundcumin4teaspoonsgroundcoriander

1teaspoongroundcardamom

¼teaspoongroundcloves½teaspoonfreshlygroundblackpepper½teaspoonseasalt¼teaspooncayenne2cupswholeunsaltedalmonds(raw)Preheattheovento350°F.Usingaforkorwhisk,beattheeggwhiteinamediumbowluntilfrothy.Setthebowlaside.Combinethespicesinaseparatebowl.Tossthealmondsintheeggwhite,theninthespicemix,stirringtoblend.Spreadthealmondsinasinglelayeronabakingsheetandbakeuntiltoastedandlightlybrowned,15to20minutes,stirringafter10minutes.Removetoaracktocoolcompletely.


Servingsize:½cup

Calories: 427

Protein: 17g

Fiber: 10g

Fat: 35g

Saturatedfat: 3g

Sodium: 371mg

VitaminA: 93IU

VitaminE: 28IU

Zinc: 2mg



ShrimpCocktail

SERVES2–4

Lowincaloriesandsaturatedfats,buthighinessentialfatsandothernutrients,shrimpareahealthystapleandanexcellentsourceofseleniumandprotein.

cocktailsauce

6tablespoonsketchup

6tablespoonsHeinz®ChiliSauce6tablespoonspreparedhorseradish4teaspoonsfreshlysqueezedlemonjuice1teaspoonfreshlygroundblackpepper2teaspoonshotsauce

1teaspoonWorcestershiresauce


1dozencoldcookedlargeshrimp,deveined,peeled,andwithtailsLemonwedges,forgarnishCombinethesauceingredientsinasmallbowl,taste,seasonifnecessary,thencoverandchillfor2hoursbeforeserving.Spoonintomartiniglasses,thendecoratetherimsoftheglasseswithfreshshrimp.Garnishwithlemonwedges.Nutrit ionalProfi le

Servingsize:3shrimp

Calories: 113

Protein: 11g

Fiber: 2g

Fat: 4g

Saturatedfat: lessthan1g

Sodium: 931mg

VitaminA: 535IU

VitaminC: 8.5mg

VitaminD: 15IU

VitaminE: 1IU



Lycopene: 3,760µg

Soups



Carrot-CuminSoup




SuccotashRagout



MisoSoup



SERVES8–10

Thisheartysoup,highinproteinfromthefish,alsopacksawallopfromthebeta-carotenefoundinthevegetables.ItisfromLidiaMatticchioBastianich,theformidablechefandauthorofLidiaCooksfromtheHeartofItaly.

12ouncesmonkfishfillet(silverskinremoved)8ouncesseascallops,preferably“dry”(notsoakedinpreservatives)

1poundlargeshrimp

¼cupextravirginoliveoil2mediumonions,chopped(about2cups)5plumpgarliccloves,crushedandpeeled¼teaspoonpeperoncinoflakes,ortotaste½teaspoonplus1tablespoonkoshersalt4Anaheimpeppers,seededanddiced(about2cups)1cupcannedItalianplumtomatoes,preferablySanMarzano,crushedbyhand6quarts(24cups)coldwater

1poundSwisschard,slicedin½-inchshredsSlicethemonkfishinto½-inchchunks.Pulloffthesidemuscleor“foot”fromthescallopsanddiscard.Removetheshells,tails,anddigestiveveinsfromtheshrimp;rinsethemandpatdry.

Pourtheoliveoilintoaheavy-bottomedsaucepanorsouppotandsetitovermediumheat.Scatterintheonions,garlic,andpeperoncinoandseasonwith½teaspoonofsalt.Cook,stirringoccasionally,untiltheonionsaresoftenedandslightlycaramelized,about8to10minutes,thenstirinthedicedpeppersandcookanother3minutesorso,untilthepeppersaretender.

Pourinthecrushedtomatoes,raisetheheatabit,andcook,stirring,untilthetomatoeshavedriedout,about3to4minutes.Pourinthewaterandtheremainingtablespoonsalt,stirwell,cover,andbringthewatertoaboiloverhighheat.Adjusttheheattomaintainagentleboilandcook,covered,foranhour;thenstirintheSwisschardshreds.Returnthebrothtoasteadysimmerand

hour;thenstirintheSwisschardshreds.Returnthebrothtoasteadysimmerandcookuncoveredfor45minutes,oruntilthechardisverytenderandthebrothhasreducedto4quarts(16cups).

Tofinishthesoup:addthechunksofmonkfishtothesimmeringbroth,cover,andcookfor5minutes.Dropinthescallops,stir,andsimmerfor7moreminutes.Addtheshrimp,returnthebrothtoabubblingsimmer,andcookforaminuteortwo,justuntiltheshrimparecookedthrough.Serveimmediatelyinwarmshallowsoupbowls.


Servingsize:2cups

Calories: 333

Protein: 47g

Fiber: 3g

Fat: 10g

Saturatedfat: 2g

Sodium: 1,242mg

VitaminA: 8,538IU

VitaminC: 25mg

VitaminD: 202IU

VitaminE: 4IU

Zinc: 2mg




“Don’teatanythingyourgreat-grandmotherwouldn’trecognizeasfood.”—MichaelPollan


SERVES4–6

Someevidencesuggeststhatcookingmayenhancetheabsorptionofthelycopeneintomatoes,sothissoupisbothwarmingandextranutritious.

2poundsplumtomatoes,coredandcutinhalf1poundmediumcarrots,peeledandcutinto½-inchpieces4garliccloves,peeledandleftwhole

1mediumonion,peeledandcoarselychopped

1tablespoonfreshlychoppedthyme

¼cupoliveoil½teaspoonseasalt¼teaspoonfreshlygroundblackpepper2to3cupshomemadechickenstockorreduced-fat,low-sodium

chickenbrothPreheattheovento450°F.Placethetomatoes,carrots,garlic,onion,andthymeonarimmedbakingsheetpan.Addtheoliveoil,salt,andpepper,andtosstocoat.Bakefor20to30minutes,untilthevegetablesaretender.Scrapethetomatomixtureintoafoodprocessorandprocessuntilnotquitesmooth.

Placethepuréedmixtureinamediumsaucepan,addchickenbroth,andsimmeronmedium-lowheatfor10minutes.Seasontotaste.Serveimmediately.


Servingsize:1cup

Calories: 181

Protein: 3g

Fiber: 5g

Fat: 11g

Saturatedfat: 2g

Sodium: 578mg

VitaminA: 16,691IU

VitaminC: 33mg

VitaminE: 5IU



Lycopene: 4,669µg

Carrot-CuminSoup

SERVES4

ArootvegetablewithoriginsinAsia,thecarrotisrichinbeta-carotene,vitaminA,minerals,andantioxidants.CarrotsareoneofthehighestvegetablesourcesofvitaminA—twocarrotsyieldroughlyfourtimestherecommendeddailyallowance.


1mediumyellowonion,chopped2garliccloves,minced1poundlargecarrots,peeledandcutinto1-inchpieces(about2½cups)

2½cupsvegetablebroth½teaspoongroundcumin¼teaspoonground

coriander½teaspoonseasaltFreshlygroundblackpepper

1teaspoonfreshlysqueezedlemonjuice

½cupplainGreekyogurt2tablespoonstoastedcuminseeds,forgarnishInaheavysaucepan,heattheoliveoilovermedium-highheatandsautétheonionfor2minutes,thenaddthegarlicandsautéanadditionalminute.Addthecarrots,broth,cumin,coriander,salt,andpepper.Bringtoaboil.Reducetheheat,cover,andsimmeruntilthecarrotsaretender,about15minutes.

Puréethesoupwithanimmersionblenderor,workinginbatches,puréeinablenderorfoodprocessoruntilsmooth,thenreturnittothesaucepan.Whiskinthelemonjuiceandyogurt.Seasontotaste.Ladleintobowlsandsprinklewiththecuminseeds.


Servingsize:1cup

Calories: 178

Protein: 4g

Fiber: 4g

Fat: 11g

Saturatedfat: 3g

Sodium: 1,031mg

VitaminA: 19,312IU

VitaminC: 10mg

VitaminE: 3IU



Lycopene: 1µg


SERVES4–6

Kaleturnsanordinarywhitebeansoupintoaluteinandzeaxanthinpowerhouse.(Asarule,thedarkerthegreen,thehigherthelutein.)Asanalternative,add6to8ouncesofchoppedsmokedsausage,suchasAndouilleorchorizo,forameatierdishwithakick.

2tablespoonsvegetableoil

1½cupschoppedonion1½cupschoppedcarrot½cupchoppedcelery2garliccloves,finelychopped

2teaspoonsfreshlychoppedthyme

8cupsreduced-sodiumchickenorvegetablebroth1½cupsdrynavyorgreatnorthernbeans,soakedovernight1teaspoonseasalt

1teaspoonfreshlygroundblackpepper

4cupschoppedkaleleaves,toughstemsremovedHeattheoilinastockpotovermedium-highheat.Sautétheonion,carrot,andceleryfor7to10minutes,oruntilsoftened.Addthegarlicandsautéuntilfragrant,1minute.Addthethymeandsautéfor30seconds.Addthebroth,beans,salt,andpepperandstirtocombine.Bringtoaboil.Reducetheheat,cover,andsimmerfor1½hours,oruntilthebeansaretender,stirringoccasionally.Coolslightly.

Partiallypuréethesoupwithanimmersionblenderortransferhalfthesouptoablenderorfoodprocessorandpuréebeforeaddingbacktothestockpot.Addthekaleandcookfor5minutes.Seasontotaste.Ladleintowarmbowlsandserveimmediately.


Servingsize:1cup

Calories: 357

Protein: 17g

Fiber: 19g

Fat: 7g

Saturatedfat: 1g

Sodium: 847mg

VitaminA: 14,721IU

VitaminC: 71mg

VitaminE: 2IU

Zinc: 3mg




SERVES4–6

Almondbutterislikepeanutbutter,butmadewithalmonds,whicharemorenutritiousthanpeanuts.Chooseanall-naturalbrandmadeonlyofgroundtoastedalmondsfortheultimatehealthbenefit.Bothbroccoliandalmondsarehighincalcium.

1teaspoonseasalt1poundbroccoliflorets

2tablespoonsalmondbutter

¼cupsun-driedtomatoespackedinoliveoil,juliennedSlicedblanchedalmonds,forgarnishFreshlygroundblackpepperBring4cupsofwaterandthesalttoarollingboilinamedium-sizedpotonhighheat,thenaddthebroccoli.Coverthepottoreturnitquicklytoaboil,cookingthebroccoliuntilstemsareeasilypiercedwithaknife,3to4minutes.Removefromtheheatanddonotdiscardthecookingliquid.

Useaslottedspoontotransferthebroccolitoablender.Addthealmondbutterand2cupsofthecookingwater.Covertheblenderwiththelid;removethesteaminsert.Covertheholewithafoldedpapertowelandpulseafewtimes,allowingsteamtoescape,thenpuréeuntilsmooth.

Dividethesun-driedtomatoamongcupsormugs,thenpourthesoupontop.Garnishwithafewalmondslices.Seasontotastewithpepper.Serveimmediately.


Servingsize:1cup

Calories: 119

Protein: 5g

Fiber: 4g

Fat: 9g

Saturatedfat: 1g

Sodium: 606mg

VitaminA: 2,746IU

VitaminC: 86mg

VitaminE: 4IU

Zinc: 1mg



Lycopene: 1,240µg


SERVES4

ASpanishstudytoanalyzetheamountofvitaminsCandEandcarotenoidsincommonlyeatenfoodsrevealedthatonlytwovegetablescontaintwothirdsoftheimportantnutrients:bellpeppersandtomatoes.Formaximumeffect,workwithvegetablesthatarefullyripeandraw.

2redbellpeppers,roasted,peeledandseeded2mediumtomatoes,coredanddiced1Englishcucumber,peeledanddiced1jalapeño,seededandminced6largeradishes,medium-diced1garlicclove,minced

½cupdicedredonion2cupstomatojuice2tablespoonsfreshlychoppedcilantro

1tablespoonfreshlysqueezedlimejuice

¼teaspoonseasalt¼teaspoongroundcuminPlacehalfthevegetables,alongwithallthetomatojuice,inablenderandpuréeuntilsmooth.Transfertoabowl.Addtheremainingvegetables,cilantro,limejuice,salt,andcuminandstirtoblend.Chill.Seasontotaste.Servecold.Nutrit ionalProfi le

Servingsize:1cup

Calories: 77

Protein: 3g

Fiber: 3g

Fat: 1g


Sodium: 527mg

VitaminA: 1,554IU

VitaminC: 106mg

VitaminE: 1IU



Lycopene: 118µg


SERVES6

Segmentsoffreshtangerine(richinvitaminsAandC)lendnutritionalhefttothisunusualspringsoup.Choosinglow-sodiumorhomemadevegetablebrothallowsyoutoaddsalttoyourpreference.

2½tablespoonsunsaltedbutter,divided2mediumleeks,whiteandlightgreenpartsonly,thinlyslicedandwellwashed

¼teaspoonseasalt,plusmoretotaste1quart(4cups)low-sodiumvegetablebroth

4cupsfreshorfrozengreenpeas(about1pound),divided½cuplightlypackedfreshmintleaves,chopped2tangerines(seePreparingCitrusFruit)

4scallions,thinlysliced

¼cuplow-fatorfat-freeplainGreekyogurt

1tablespoonfreshlychoppedchives,forgarnish

Heat2tablespoonsofthebutterinasaucepanovermediumheat.Addtheleeks,sprinklewithsalt,cover,andcookuntiltender,about7minutes.Uncoverandaddthevegetablebroth,turnuptheheattohigh,andbringtoaboil.Add3½cupsofthepeas.Returntoaboilandcookuntiljusttender(about3minutesforfrozen,5minutesforfresh).

Removefromtheheatandaddthemintleaves.Workingin2batches,transferthemixturetoablender.Removetheinsertfromthelidoftheblenderandcovertheholewithafoldedpapertowel.Pulseonceortwiceandthenpurée.Seasontotaste.Letrestuntilreadytoserve.

Toserve,returnthesaucepantomediumheat.Addtheremaining½tablespoon

ofbutter.Whenthebutterismelted,addthescallionsandreserved½cupofpeasandcook1minute.

Addthefruitsegments,takingcarenottobreakthem,andthejuice.Swirltocombineandthenaddthepuréedpeamixture.Gentlywarm;donotbringtoasimmer.Gentlystirintheyogurt.Seasontotaste.Spoonintobowlsandsprinkleeachservingwithchoppedchives.


Servingsize:1cup

Calories: 173

Protein: 7g

Fiber: 7g

Fat: 5g

Saturatedfat: 3g

Sodium: 304mg

VitaminA: 3,441IU

VitaminA: 3,441IU

VitaminC: 32mg

VitaminD: 4IU

VitaminE: 1IU

Zinc: 1mg



PreparingCitrusFruit

Usingasharpknife,sliceoffthetopandbottomofeachfruit.Followingthecurveofthefruit,cutawaythepeelandpith.Holdthefruitoverabowlandcutalongbothsidesofeachsegment,dividingeachsegmentintoquarters,stayingascloseaspossibletothemembrane,toreleaseitintothebowl.Beforediscardingthemembrane,squeezeanyremainingjuiceintothebowlwiththesegments.Removeanyseeds.Repeatwiththeremainingfruit.


SERVES4

Manypeoplerolltheireyeswhentofuismentioned,butit’shighinproteinandlowinsaturatedfat,sowe’reoftenonthelookoutfornew(good!)waystouseit.Servethisstewoverbasmatiorjasminerice.Toreducesaltcontent,garnishwithunsaltedpeanuts.


2mediumleeks,whitepartsonly,thinlyslicedandwellwashed(about2cups)1tablespoonpeeledandmincedfreshginger3garliccloves,minced

2serranochiles,stemmed,seeded,andminced1tablespooncurrypowder1tablespoonbrownsugar

3tablespoonslightsoysauce

1½poundsbutternutsquash,peeledandcutinto½-inchcubes(4cups)One13.5-ouncecancoconutmilk

½teaspoonseasalt¼teaspoonfreshlygroundblackpepperOne14-ouncepackageextrafirmtofu,drainedandcutintosmallcubesJuiceof1lime

⅓cupchoppedunsaltedpeanuts,forgarnish⅓cupchoppedfreshcilantro,forgarnishHeat1tablespoonoftheoilinasautépanovermedium-highheat.Addtheleeksandsautéfor3minutes.Addtheginger,garlic,andserranos.Sautéuntilfragrant,about1minute.Stirinthecurrypowder,brownsugar,andsoysauce.Addthesquash,coconutmilk,salt,pepper,and1cupofwaterandbringtoaboil,thenreducetoasimmer.Simmeruntilthesquashistender,about15minutes.

Meanwhile,inalargenonstickfryingpan,heattheremainingtablespoonofoilovermedium-highheat,addthetofu,andsautéuntilgoldenbrown,about12minutes,stirringoccasionally.

Addthesautéedtofuandthelimejuicetothesquashmixtureandsimmerforaminute.Serveoverrice,garnishingwiththechoppedpeanutsandcilantro.


Servingsize:1cup

Calories: 521

Protein: 15g

Fiber: 7g

Fat: 38g

Saturatedfat: 22g

Sodium: 1,245mg

VitaminA: 19,249IU

VitaminC: 49mg

VitaminE: 7IU

Zinc: 2mg



MisoSoup

SERVES4

MisoisafermentedsoybeanpastethathasbeenastapleintheChineseandJapanesedietforover2,000years.ManypeopleinJapanbegintheirdaywithabowlofmisosoup,thoughttoaiddigestionandhelpdetoxifythebody.Misoisdissolvedslowlyintoahotsoupbasecalleddashi—alight,smokyfishstockmadefromkelpanddriedbonitoflakes.Althoughdashiiseasytomake,mostpeopleoptforadriedpowderthatcomesinpremeasuredpacketscalledhondashi.ThisrecipeisbyDebraSamuels,authorofMyJapaneseTable.

2tablespoonsdriedwakameseaweed

4cupsdashistock(recipefollows,orusepacketsofdashipowderandfollowdirections;vegetarianstockisalsoverygood)¼cupwhite(mellow)misoHalf8-ounceblock(250grams)soft(silken)tofu,cutinto1-inchcubes1scallion,choppedfinely

Addthewakameand1cupofwatertoalargebowl.Setasidefor10minutes,oruntiltheseaweedissoftened.Draintheseaweed,rinsewithcoldwater,andchopcoarsely.Setaside.

Bringthedashitoasimmerinamediumsaucepanovermediumheat,about3minutes.

Placethemisoinaladle.Submergetheladleaboutonethirdofthewayintothehotdashi.Withapairofchopsticksoraspoon,dilutethemiso,littlebylittle,intothedashiuntildissolved.

Addthetofuandseaweedandheatforabout2minutes.Removefromtheheat.Addthescallionandserveimmediately.


Servingsize:1cup

Calories: 164

Calories: 164

Protein: 15g

Fiber: 7g

Fat: 5g

Saturatedfat: 1g

Sodium: 1,760mg

VitaminA: 872IU

VitaminC: 4mg

VitaminE: 1IU

Zinc: 1mg



DashiStock

MAKES4½CUPS

DashistockisthecornerstoneofJapanesesoups,saucesandmanydishes.Youcanfindtheseingredientsatawell-stockedsupermarketoratanAsiangrocery.

Two5-inchstripskombu(dashikelp)2½cups(20grams)katsuoflakesAdd4cupswaterandthekombutoamedium-sizepan.Letthekombusitinthewaterfor20minutes.Thenbringthewaterandkombutoaboilovermediumheat.Removethekombu.

Tossthekatsuoflakesintotheboilingwaterandturnofftheheat.Lettheflakessitfor2to3minutes,oruntiltheysinktothebottomofthepot.

Setatightlywovenmeshstraineroveramixingbowl.Linethestrainerwithcheeseclothorpapertowels.Pourthestockthroughthestrainer.


Servingsize:1cup

Calories: 107

Protein: 6g

Protein: 6g

Fiber: 13g

Fat: 1g

Saturatedfat: 1g

Sodium: 1,600mg

VitaminA: 1,750IU

VitaminC: 7mg


SERVES4

Peoplesaychickensoupisgoodforthesoul,butitisalsogoodforahealthyservingoflutein,vitaminA,zeaxanthin,andbeta-carotene.Byaddingthebroccoliandsnowpeassequentiallytoboilingwater,youensuretheirtendernessandsaveonpotstowash.

sauce

3tablespoonslow-sodiumsoysauce2tablespoonsricewinevinegar2tablespoonsketchup

2tablespoonssmoothpeanutbutter2tablespoonsdarkbrownsugar

2tablespoonshoisinsauce

1teaspoonsrirachahotsauce,ortotaste

marinade

2tablespoonslow-sodiumsoysauce2tablespoonsricewinevinegar1tablespoontoastedsesameoil

1tablespoondarkbrownsugar

1poundboneless,skinlesschickenbreastsorthighs,cutintobite-sizedpieces8ounceslinguineorothernoodles2cupssmallbroccoliflorets

1cupthinlyslicedcarrots

1cupsnowpeas

1tablespoonvegetableorpeanutoil

1smallonion,cutintothinwedges

1tablespoonmincedfreshginger

2garliccloves,minced1redbellpepper,cutintothinstrips¼cupchoppedcilantroleaves,

optional¼cupchoppedpeanuts,optionalInabowlorblender,combineallthesauceingredients.Setaside.

Preparethemarinade.Inalargebowl,combinethesoysauce,vinegar,sesameoil,andbrownsugar.Addthechickenandtosstocoatwell.Marinate,covered,for30to60minutesintherefrigerator.

Cookthepastaaccordingtothepackagedirectionsuntilaldente(justfirm).Addthebroccoliandcarrots3minutesbeforethepastaisfinished.Addthesnowpeas1minutebeforethepastaisdone.Drainwellandsetaside.

Meanwhile,heattheoilinalargeskilletovermedium-highheat.Addtheonionandgingerandsautéfor3minutes.Addthegarlicandredbellpepperandsautéuntilfragrant,1minute.

Drainthechicken,shakingoffanddiscardingexcessmarinade,andaddittothepan.Sautéfor3to5minutes,untiljustcookedthrough.Addthereservedpastaandvegetablesandstirtocombine.Addthereservedsaucetothepastamixtureandstirtocoat.

Divideamongfourbowlsandsprinklewiththecilantroandpeanuts,ifusing.


Servingsize:1cup

Calories: 655

Protein: 41g

Fiber: 6g

Fiber:

Fat: 22g

Saturatedfat: 4g

Sodium: 1,323mg

VitaminA: 2,819IU

VitaminC: 101mg

VitaminE: 4IU

Zinc: 3mg



Lycopene: 1,253µg

Salads

TuscanKaleSalad

Celery,Grapefruit,andAvocadoSalad



GreekSalad

CrunchyCabbageSalad


RoastedButternutSquashandCranberrySalad

Three-BeanSalad

CapreseSalad

MangoPicodeGallo

Tabbouleh

ToastedQuinoaSalad

TuscanKaleSalad

SERVES4

OneofthemostcommongreenvegetablesinEuropeuntilthe1400s,rawkalehasonceagainbecomeastarinthegarden;withmoreluteinthanothergreens,ithaspowerfulantioxidantactivityandisrichinbetacarotene,vitaminC,andzeaxanthin.Whenchopped,kalealsoreleasesachemicalcalledsulforaphane,whichisthoughttohaveanti-cancerproperties.ThisrecipeisfromhealthguruDr.AndrewWeilandhisTrueFoodKitcheninPhoenix.

Juiceof1lemon3to4tablespoonsextravirginoliveoil

2garliccloves,mashed

SeasaltandfreshlygroundblackpeppertotasteRedpepperflakes,totaste4to6cupslooselypacked,slicedleavesofItalianblack(lacinato,“dinosaur,”cavolonero)kale,toughstemsremoved⅔cupgratedPecorinoToscanocheese(Rosselinovarietyifyoucanfindit)orotherflavorfulgratingcheesesuchasAsiagoorParmesan½cupfreshlymadebreadcrumbsfromlightlytoastedbreadWhisktogetherthelemonjuice,oliveoil,garlic,salt,blackpepper,andagenerouspinch(ormoretotaste)oftheredpepperflakes.Pouroverthekaleinaservingbowlandtosswell.Addtwothirdsofthecheeseandtossagain.Letthekalesitforatleast10minutes.Addthebreadcrumbs,tossagain,andtopwiththeremainingcheese.


Servingsize:1cup

Calories: 340

Protein: 13g

Fiber: 3g

Fat: 21g

Saturatedfat: 5g

Sodium: 650mg

VitaminA: 17,388IU

VitaminC: 142mg

VitaminE: 3IU

Zinc: 1mg

Betacarotene: 10,349µg


GoodFoodCombos

Sometimesthesumismorethantheparts,especiallyinfood.Trythesecombinationswhenputtingtogetherameal:IronandvitaminC:VitaminCenhancestheabsorptionoftheironfoundinplantfoods.Particularlyforvegetariansorindividualswhoeatsmallamountsofanimalfoods,pairinganexcellentvitaminCsourcewithagreatironsourceisbeneficial.Toincreasetheironfromaspinachsalad,sprinkleitwithlemonjuiceoraddorangesections,strawberryslices,ortomatoes.Wheneatinglentils,addvitaminC–richredbellpepperslices.

VitaminDandcalcium:VitaminD—the“sunshinevitamin”—isneededforcalciumtobeabsorbed.InthecloudyPacificNorthwestandothernorthernregions,ourbodiesareunabletomakevitaminDformostoftheyear.TherearefewfoodsourcesofvitaminD,somanypeoplerequireasupplementtomaintainhealthylevels.ExamplesoffoodsthatdocontainvitaminDandcalciumincludefortifiedmilkandcannedsalmon.

VitaminsA,D,E,andK:Allofthesevitaminsarefatsoluble,sothepresenceofdietaryfathelpswiththeirabsorption.Justasmallamountoffatisneeded,suchasadrizzleofoliveoil.Avocadosandnutscontaintheirownsourceoffat

alongwiththeirownfat-solublevitamins.Goodcombinationsareavocadowithgrapefruit,saladdressingwithgreens,andbroccolirabewithpinenuts.


SERVES4–6

Thissaladispackedwithnutrition—babyspinachprovidesluteinandzeaxanthin,wheatgermlendsvitaminE,walnutsoffervitaminEandzinc,orangeshavevitaminC(helpingyouabsorbthespinach’siron),andgojiberriescontainzeaxanthin,acarotenoid.Toastingthewalnutsreleasestheoilsandintensifiestheflavor;leavingthemrawwillmaximizethepotentialhealthbenefits.GojiberriesareanutritionallyrichsuperfruitfromashrubnativetoChina.Theycanbefoundinhealthfoodandgourmetmarkets.

½cupextravirginoliveoil¼cupbalsamicvinegarPinchofseasaltFreshlygroundblackpepper

6cupsbabyspinach

½cupfinelychoppedwalnuts⅓cupdriedgojiberries(orsubstitutecranberries)

2tablespoonswheatgerm

2segmentednaveloranges(seePreparingCitrusFruit)Inasmallbowl,whisktogethertheoliveoilandbalsamicvinegar.Seasonwithsaltandpepperandsetaside.Inasaladbowl,combinethespinach,walnuts,gojiberries,andwheatgerm.Tosswiththevinaigrette.Addtheorangesegments.Seasontotasteandserve.


Servingsize:1cup

Calories: 366

Protein: 4g

Fiber: 4g

Fat: 31g

Saturatedfat: 4g

Sodium: 121mg

VitaminA: 1,170IU

VitaminC: 37mg

VitaminE: 5IU

Zinc: 1mg





SERVES4

FromthebelovedGreenStreetCaféinNorthampton,Massachusetts,whichlocalsstillmiss,thisdishhasalotofluteinandzeaxanthinaswellasomega-3fattyacids.Spinachcanbefoundyear-roundandrefrigerateswell.

1teaspoondistilledwhitevinegar4largeeggs

16cupslooselypackedbabyspinach

4garliccloves,finelychopped1largeredonion,thinlysliced1teaspoonseasalt,plusmoretotaste¼teaspoonfreshlygroundblackpepper,plus

moretotaste¼cupbalsamicvinegar½cupextravirginoliveoil¼

cupfreshlygratedParmesancheese16stripscuredsalmon(chiffonade)Topoachtheeggs,fillalargebowlwithwarmwaterandsetitaside.

Fillalargeskilletwith2inchesofwater,addthewhitevinegar,andbringittoaboilovermedium-highheat.Breakoneoftheeggsintoaramekinorteacup.Usingthehandle(notthebowl)ofawoodenspoon,swirlthewaterinthepottocreateawhirlpool,whichwillhelptheeggsholdtheirshape.

Decreasetheheattomedium-lowsothewaterisatagentleboil,andslideaneggintothecenter.Adjusttheheat,ifnecessary,tokeepthewateratabaresimmerandrepeatforeachegg,poachinguntilthewhiteissolidandtheyolkisfirmbutsofttothetouch,3to4minutes.(Dependingonthepotsize,youmayneedtoworkinbatches.)Transferwithaslottedspoontothebowlofwarmwater.

Heatalargesautépanovermediumheat.

Pilethespinachinametalbowl,thenaddthegarlicandredonionontopofit.Seasonwithsaltandpepperandpourthebalsamicvinegarontop.Whenthesautépanishot,pourtheoliveoilintothepan,waituntiltheoilissmoking,andthenaddthespinachmixture.Cookuntiljustwilted.

DividethespinachevenlyamongfourplatesandsprinkleeachwithParmesancheeseandcuredsalmon.Pattheeggsdrywithapapertowelandplaceatopthesalad.Seasontotastewithsaltandpepper.Serveimmediately.


Servingsize:1cup

Calories: 533

Protein: 35g

Fiber: 3g

Fat: 38g

Saturatedfat: 6g

Sodium: 1,133mg

VitaminA: 11,342IU

VitaminC: 37mg

VitaminD: 1IU

VitaminD:

VitaminE: 9IU

Zinc: 2mg




CrunchyCabbageSalad

SERVES4–6

ThisVietnamesesaladhasalittlekick;totonedowntheheat,uselesschiligarlicsauce.Makeamealofitbyservingwithsliced,grilledchickenbreast.Luteinisabundantingreens,cabbageincluded,soyoumaybedoingyoureyesafavor.

2teaspoonsredchiligarlicsauce

⅓cupricewinevinegar2teaspoonssoysauce


¼teaspoonmincedgarlic3tablespoonssesameoil

6cupsshreddedgreencabbage

2carrots,choppedorjulienned

3tablespoonsfreshlyshredded

cilantroleaves,plusmoreforgarnish¾cupbeansprouts1smallred

onion,chopped¼cuproastedpeanuts,finelychoppedWhiskthefirstfiveingredientsinalargebowl,thenslowlywhiskintheoil.Addthecabbage,carrots,cilantro,beansprouts,andredonion.Tossandmarinateforanhourormore.Garnishwiththepeanutsandcilantrowhenreadytoserve.


Servingsize:1cup

Calories: 215

Protein: 6g

Fiber: 5g

Fat: 14g

Saturatedfat: 2g

Sodium: 219mg

VitaminA: 5,215IU

VitaminC: 41mg

VitaminE: 2IU

Zinc: 1mg




SERVES4–6

Withsalads,don’tbetemptedtoforgothedressing;recentresearchhasshownthattheoilhelpsyouaccessthenutrientsinthevegetables.Youmightalsotossthisgrilledvegetabledishwithgreenssuchaslettuce,arugula,andcilantroforalightsupper.Addlentils,grilledfreshsalmon,orcannedsalmon(withbones)foraheartiersalad.

4mediumtomatoes,coredandhalved2mediumzucchini,cutlengthwiseinto3slices2mediumyellowsquash,cutlengthwiseinto3slices1largeredbellpepper,cored,seeded,andquartered1largeyellowbellpepper,cored,seeded,andquartered1mediumredonion,sliced½inchthick2portobellomushrooms,sliced

½inchthick


1tablespooncapers,drained

½teaspooncoarsesalt

vinaigrette

2tablespoonschampagnevinegar


2tablespoonsfreshbasil,cutintothinstrips1garlicclove,minced

1teaspoonfineseasalt

½teaspoonfreshlygroundblackpepper

Preheatthegrilltomedium-high.Combinethevegetablesinalargebowlandtosstocoatwiththeoliveoil,capers,andsalt.

Grillthevegetablesuntiltender,5to8minutesoneachside,removingthemastheybecometender.Letthemcool.

Cutthecooked,cooledvegetablesintobite-sizedpiecesandcombineinabowl.

Topreparethevinaigrette:Whisktheingredientstogetherinasmallbowl.Tossgentlywiththevegetables.Seasontotaste.Servewarmorchilled.


Servingsize:1cup

Calories: 290

Protein: 5g

Fiber: 4g

Fat: 23g

Saturatedfat: 3g

Sodium: 725mg

VitaminA: 1,555IU

VitaminA: 1,555IU

VitaminC: 160mg

VitaminE: 6IU

Zinc: 1mg



Lycopene: 190µg

CapreseSalad

SERVES4

Literally,“asaladfromCapri,”thisdishpairstomatoesandoliveoil,amarriagethathelpsthebodyutilizenutrients.Redfoods(liketomatoesandwatermelon)containlycopene,anantioxidantthatwhencombinedwithunsaturatedfatsisabsorbedbythebodymorereadily.

2Romatomatoes,coredandsliced2yellowtomatoes,coredandsliced8ouncesfreshmozzarella,thinlysliced2tablespoonsfreshlychoppedparsley2tablespoonsfreshlychoppedbasil3tablespoonsextravirginoliveoil

1tablespoonbalsamicvinegar

1garlicclove,minced

1garlicclove,mincedSeasaltFreshlygroundblackpepperLayerthetomatoesandmozzarellainoverlappingfashion,makingacircularpatternonaplate.Sprinklewithherbs.Inasmallbowl,whisktogethertheoliveoil,vinegar,andgarlic,thendrizzleoverthetomatoes.Seasontotastewithsaltandpepper.Serveimmediately.


Servingsize:1cup

Calories: 304

Protein: 16g

Fiber: 1g

Fat: 23g

Saturatedfat: 9g

Sodium: 588mg

VitaminA: 692IU

VitaminC: 17mg

VitaminE: 2IU



Lycopene: 798µg

TheAmazingTomato

WhenintroducedtoEuropefromtheirnativePeru,tomatoeswerethoughttobepoisonousandwereenjoyedmerelyasdecoration.ThomasJeffersonwasoneofthefirstAmericanstoservetomatoesatthetable,andin1820,RobertJohnsonmadenewswhenhedaredeatoneinpublic.Severalladiesfainted,buthedidn’tdieandthetomatotookholdinthekitchen.In1883,whenCongresspasseda10percenttaxonimportedvegetables,thetomatowascalledavegetabletoyieldmoretaxes.OneimportertookthecasetotheSupremeCourt,arguingthatitwasaberryfruit.Helostthecase,andsincethenthetomatohasbeenclassifiedasavegetable,althoughapopulartriviaquestionistoaskwhetherthetomatoisavegetableorafruit.

Tabbouleh

SERVES4–6

AMiddleEasternsaladmadewithcouscousorbulgur,tabboulehisahealthybasetowhichyoucanaddvegetablesthatpromoteeyehealth.Thisversionusesbuckwheatgroats,agluten-freegrainalsoknownaskasha.Serveasasidedishorasanappetizerwithgrapeleavesforscooping,astheydointheMiddleEast.Thisisaflexiblesalad;experimentwithvegetablesandtasteasyouprepare.

1cupwholebuckwheatgroats

1teaspoonseasalt

½teaspoonfreshlygroundblackpepper1cupfreshlychoppedparsley

2tablespoonsfreshlychoppedmint

½mediumredonion,diced1mediumtomato,coredanddiced1cucumber,peeled,seededanddiced6tablespoonsfreshlysqueezedlemonjuice


Bring1quart(4cups)ofwatertoaboilinamediumsaucepanoverhighheat.Addthebuckwheatandseasonwithsaltandpepper.Cookuntiltender,about10minutes.Drainandrinseundercoldrunningwater.Placethecookedbuckwheatinabowl.Addtheremainingingredients.Tossgentlyandserve,orchilluntilserving.


Servingsize:1cup

Calories: 304

Protein: 6g

Protein: 6g

Fiber: 4g

Fat: 18g

Saturatedfat: 2g

Sodium: 587mg

VitaminA: 1,196IU

VitaminC: 31mg

VitaminE: 2IU



Lycopene: 47µg

ToastedQuinoaSalad

SERVES4

HeldsacredbytheIncas,quinoaisrichinproteinandfiberandalow-cholesterolsourceofcomplexcarbs,providingplant-derivedcalcium.Quinoaisaseed,ratherthanagrain.Whenitcooks,thegermring(thepartoftheseedthatseparatesduringgermination)popsopen.Toastingthequinoayieldsanuttierflavor.

1cupdryquinoa

½cupfreshlychoppedchives¼cupfreshlychoppedparsley2tablespoonsfreshlychoppedcilantro

1teaspoonfreshlemonzest

½teaspoonseasaltFreshlygroundblackpepperPreheattheovento350°F.Rinsethequinoathoroughlyinameshstrainer.Lightlycoatabakingsheetwithnonstickcookingspray.Spreadthequinoaevenlyonthesheetandtoastfor10minutes,stirringafter2to3minutesforeventoasting.

Bring3½cupsofwatertoaboilinamediumsaucepan.Addtoastedquinoa.Cookuntiltenderandthegermringpopsopen(itwilllooklikeawhitespiral),about15minutes.Drainandcool.Tossthequinoawiththechives,parsley,cilantro,andlemonzest.Seasontotastewithsaltandpepper.Serveimmediately.


Servingsize:1cup

Calories: 160

Protein: 6g

Fiber: 3g

Fiber: 3g

Fat: 3g


Sodium: 362mg

VitaminA: 592IU

VitaminC: 9mg

VitaminE: 2IU

Zinc: 1mg



MainCourses




SpicyFishTacos

GrilledSardines

SardineSandwiches



SpinachOmelet

RicePaperSalmonwithSatayDrizzle

PigsinaBlanket


StuffedCabbage

MiniMeatloaves

PumpkinPappardelle

MacaroniandCheese


SpicyUdonNoodles



SERVES4

HalibutisagoodsourceofvitaminAandproteinandislowinfat.Enpapillotemeansthedishisbakedinparchmentpaperpouches,whichcanbeassembledseveralhoursaheadandrefrigerateduntilreadytobake.

4halibutfillets(about1½pounds)4teaspoonswhitewine4teaspoonsoliveoil

1cupjuliennedcarrots

1½cupsjuliennedsnowpeas½redonion,thinlysliced¼cupfreshlychoppedparsleySeasalt

Freshlygroundblackpepper4lemonslices

4sprigsfreshthyme

Preheattheovento400°F.Patthefilletsdry.Inamediumbowl,combinethewhitewine,oliveoil,carrots,snowpeas,andredonionwiththeparsley,salt,andpepper.Dividethevegetablemixtureequallyamongfour13by16-inchsheetsofparchmentpaper,settingthemslightlyoffcenter.Topeachwithfish,alemonslice,andathymesprig.Workingonepacketatatime,foldparchmentoverthefishtoformanenvelope.Foldtheedgesoftheparchmentintotight¼-inchfolds,creasingeachfoldsecurelysothesteamwon’tescape.

Arrangethepacketsonabakingsheet.Bakeuntiltheparchmentshavepuffedandaregolden,10to12minutes.Toserve,placethepacketsonindividualplatesandcutthemopen.

Note:Tojuliennemeanstocutintomatchsticks.


Servingsize:1fillet

Calories: 310

Protein: 47g

Fiber: 2g

Fat: 9g

Saturatedfat: 1g

Sodium: 323mg

VitaminA: 6,197IU

VitaminC: 17mg

VitaminE: 1IU



Omega-3fattyacids: .04g


SERVES4

ThisrecipefromCanyonRanch,along-standinghealthspa,featuressalmon,whichisagoodsourceofomega-3fattyacids,aswellasniacinandmagnesium.Thelemonandstrawberrieshelpwithabsorptionoftheironinthespinach.It’stastyservedwith½cupofToastedQuinoaSaladontheside.

Four4-ouncesalmonfillets

2teaspoonsfreshlemonzest

¼teaspoonseasalt¼teaspoonfreshlygroundblackpepper

pepperedbalsamicstrawberries

2cupssmalldicedfreshstrawberries2tablespoonsfreshbasilchiffonade1tablespoonbalsamicvinegar

1tablespoonturbinadosugar

½teaspooncoarselygroundblackpepper½poundspinach

Preheatagrillorbroiler.Seasonthesalmonfilletswithlemonzest,salt,andpepper.Grillorbroilthesalmonfillets3to5minutesoneachside,untilthefishiscookedthrough.

Inamediumbowl,mixthestrawberries,basil,vinegar,sugar,andpepperuntilwellcombined.

Steamthespinachtoyourdesireddoneness,about3to5minutes.Evenlydividethesteamedspinachamongfourplates.Placeeachsalmonfilletongreensandtopwith½cupofpepperedbalsamicstrawberries.

“Thegreatestdelightthefieldsandwoodsministeristhesuggestionofanoccultrelationbetweenmanandthe

vegetable.Iamnotaloneandunacknowledged.TheynodtomeandItothem.”

—RalphWaldoEmerson


Servingsize:1fillet

Calories: 261

Protein: 31g

Fiber: 3g

Fat: 10g

Fat: 10g

Saturatedfat: 1g

Sodium: 287mg

VitaminA: 5,448IU

VitaminC: 62mg

VitaminE: 2IU

Zinc: 1mg





SERVES6

Seafoodcontainstypesoffatcalledomega-3sthatcanbenefitbrain,heart,andeyehealth.Omega-3smayalsoreducedepression,relievejointpain,andboosttheimmunesystem,accordingtosomeexperts.ThisrecipeisfromJacquesPépin.

2tablespoonssherryvinegar

1smallshallot,peeled,trimmed,andchopped(2tablespoons)

1tablespoonchoppedfreshtarragonleaves

¼teaspoonfreshlygroundblackpepper


¾teaspoonseasalt

7mediumbuttonmushrooms(4ounces),washedandcutinto½inchdice

(1½cups)1mediumtomato,peeled,seeded,andcutinto

½-inchpieces(1cup)

12ouncesspinach

1tablespoonwholeblackpeppercorns,crushed

1tablespoonherbesdeProvence

6center-cuttunasteaks(6ounceseachandabout¾inchthick)Inavery

largebowl,mixthevinegar,shallot,tarragon,groundpepper,2tablespoonsoftheoil,and¼teaspoonofthesalt.Addthemushroomsandtomato,tosswell,andsetaside.

Trim,wash,anddrythespinach.Breaktheleavesintoslightlysmallerpieces.(Youshouldhaveabout7cups.)Setaside.

PatthecrushedpepperandherbesdeProvenceintothetuna.Sprinklebothsidesofthesteakswiththeremainingtablespoonofoilandtheremaining½teaspoonofsalt.

Preheatagrilluntilit’sveryhot.

Arrangethetunaonacleanrackandgrillfor1½minutesoneachsideforrare(or2minutesformedium).Transfertoalargeplatterandcoverwithadomedlid.

Addthespinachtothebowlwiththedressingmixture;tosswell.Dividethesaladamongsixplates.

Cuteachtunasteakonthediagonalinto3piecesandarrangetheequivalentof1steakoneachplate.Serveimmediately.

Note:Theeasiestwaytocrushwholepeppercornsiswiththebottomofaheavypan.Placethepeppercornsinasinglelayeronaflatsurface,suchasacuttingboard.Pressdownonthemwiththepantocrackthemtothecoarsenessdesired.


Servingsize:1tunasteak

Calories: 404

Protein: 53g

Fiber: 2g

Fat: 18g

Saturatedfat: 4g

Sodium: 487mg

VitaminA: 9,584IU

VitaminC: 22mg

VitaminC: 22mg

VitaminD: 1IU

VitaminE: 6IU

Zinc: 2mg





SERVES4

Cornishhensareyoungchickensweighingnotmorethantwopounds.Chickenisasourceofleanprotein,essentialforgrowthandbraindevelopment.ThecranberriesoffervitaminCandthewalnutsprovideadoseofomega-3s.

stuffing

2cupslow-sodiumchickenstock

5ounces(¾cup)long-grainwildricemix


3ouncesbuttonmushrooms,diced(1cup)

1tablespoonmincedgarlic

7scallions,dicedsmall(1cup)¼cupdriedcranberries¼cupchoppedwalnuts

1teaspoonfreshlychoppedthyme

1teaspoonfreshlychoppedthyme

½teaspoonfreshlychoppedsage¼teaspoonseasalt⅛teaspoonfreshlygroundblackpepper

forthehens

4Cornishgamehens,rinsedandpatteddry1tablespoonplus1teaspoonoliveoil,divided

Inamediumsaucepan,bringthechickenstocktoaboil.Addtherice.Cover,reducetheheattolow,andsimmeruntilthericeistender,about45minutes.Removefromtheheatandcool.

Meanwhile,heattheoliveoilinamediumfryingpanovermedium-highheat,addthemushrooms,andsautéfor10minutes.Addthegarlicandscallionsandsautéfor5minutes.Removefromtheheatandaddthecranberries,walnuts,thyme,sage,salt,andpepper.Stirtocombineandallowtocool.

Preheattheovento350°F.Inamediumbowl,combinethericewiththemushroommixture,stirwell,andsetaside.Stuffeachhenwith¾cupofthestuffing.Rub1teaspoonofoliveoiloneachhen.Placeinanovenproofdishandbake1¼to1½hours,untiljuicesrunclear.Letitrest15minutes,thenserve.


Servingsize:1hen

Calories: 1,026

Protein: 67g

Fiber: 4g

Fat: 65g

Saturatedfat: 15g

Sodium: 1,090mg

VitaminA: 708IU

VitaminC: 9mg

VitaminD: 2IU

VitaminE: 4IU

Zinc: 4mg





SERVES4

Chickenisdenseinniacin,aswellasvitaminB—whichisgoodforenergymetabolism—andphosphorus,anessentialmineralformaintaininghealthyteethandbones.

1tablespoonunsaltedbutter


4boneless,skinlesschickenbreasthalves(about1½to2pounds)¼teaspoonseasalt¼teaspoonfreshlygroundblackpepper⅓cupchoppedyellowonion2garliccloves,minced

1cupcreminimushrooms,sliced¼cupbalsamicvinegar1teaspoonfreshlychoppedthyme

1tablespoonfreshlychoppedchives

Preheattheovento350°F.Heatthebutterandoliveoiloverhighheatinaheavysaucepanorskilletlargeenoughtoholdthechickenbreastsinonelayer.Whentheoilsmokes,addthechickenbreastsandseasonthemwiththesaltandpepper.Sautéuntilgoldenbrown,about3minutesoneachside.Transfertoanoven-safedishandbakeuntilthejuicesrunclearwhenpiercedwithaknife,about25minutes.Removetoaplateandkeepwarm.

Addtheonion,garlic,andmushroomstothedrippingsinthepanandcookforabout1minuteoverhighheat.Addthevinegarandthymeandcontinuecookingforabout1minute.Add½cupofwaterandcookuntiltheliquidisreducedbyhalf.Seasontotaste.Toserve,sliceeachbreastinhalfcrosswiseonthediagonal.Coatthechickenwiththesauceandsprinklewithchives.


Servingsize:1breast

Calories: 314

Protein: 39g

Fiber: 1g

Fat: 14g

Saturatedfat: 7g

Sodium: 388mg

VitaminA: 189IU

VitaminC: 4mg

VitaminD: 12IU

VitaminE: 2IU

Zinc: 1mg



SpinachOmelet

SERVES1

Cookingthespinachjustbrieflyservestohelpyourbodyretainmoreofitscarotenoids,lutein,andzeaxanthin.

1teaspoonoliveoil1tablespoonfinelydicedyellowonion

1tablespoonfinelydicedmushrooms

1cupbabyspinach,stemmedandchopped2largeeggs1teaspoonfreshlychoppedchives

1teaspoonfreshlychoppedparsley

Seasaltandfreshlygroundblackpepper1teaspoonunsaltedbutter1teaspoonoliveoil

2tablespoonsgratedlow-fatmozzarellacheese

Inan8-inchsautépan,heattheoilovermediumhighheat,thenaddtheonionandmushroom.Cookuntilsoftened,about8to10minutes,thenaddthespinachandcookfor1minute.Removefromtheheatandplaceinabowl.

Breaktheeggsintoasmallbowlandbeatwiththechives,parsley,salt,andpepper.

Inthesamepan,onmediumheat,addthebutterandoil,swirlingtocoatthesidesofthepan.Whenthebutterismelted,addtheegg,swirlingtodistribute,andcookuntilbottomisset,shakingtheeggsandliftingtheedgeswithaforktoalloweggstoflowunderneathifnecessary.Addthecookedvegetablesandsprinklecheeseononeside,thenfoldinhalfandcookfor1minute,oruntilthecheeseismelted.Slideitontoaplateandserve.



Servingsize:1omelet

Calories: 314

Protein: 18g

Fiber: 2g

Fat: 25g

Saturatedfat: 8g

Sodium: 897mg

VitaminA: 1,819IU

VitaminC: 7mg

VitaminD: 85IU

VitaminE: 4IU

Zinc: 1mg



SataySauce

¼cupreduced-fatsmoothall-naturalpeanutbutterGratedzestandjuiceof1lime2tablespoonsbrownsugar2tablespoonslightsoysauce


1garlicclove,minced2teaspoonsAsianchilipaste

2teaspoonspurecoconutextract

Combinethepeanutbutter,⅓cupofhotwater,limezestandjuice,brown

sugar,soysauce,ginger,garlic,chilipaste,andcoconutextractinabowl,mixwell,andsetaside.


Servingsize:1fillet

Calories: 387

Protein: 31g

Fiber: 4g

Fat: 16g

Saturatedfat: 4g

Sodium: 723mg

VitaminA: 1,322IU

VitaminC: 60mg

VitaminD: 2IU

VitaminE: 3IU

Zinc: 2mg




PigsinaBlanket

SERVES8

PigsinaBlanketinsomeregionsmeansa’50s-styleappetizerwithcrescentrollsandhotdogs,butinPittsburgh,Pennsylvania,itreferstostuffedcabbage(muchhealthier,thankstocabbage’sfiberandbetacarotene).ThisrecipefromDr.JohannaSeddon’smotherisatraditionalPolishrecipeforgolumpkies.Youmightmakeabigbatch,sincetheyfreezebeautifully.

½cuplong-grainwhiterice(orbrownriceorbarley)

1mediumonion,chopped

1mediumcabbage(about3pounds)1poundleangroundporkorbeef

1largeegg,beaten

One15-ouncecantomatosauce,orforthickersauceusetomatopasteSoakthericein2cupsofhotwaterforabout30minutestosoftenandremovesomeofthestarch.Heat¼cupofwaterinalargeskilletovermediumheat.Addtheonionandcookuntilsoft,3to5minutes.Drainwell.

Meanwhile,corethecabbage,placeitinalargepotoverhighheat,andaddwatertocover.Boilfor15minutes,oruntilpliableandsoft.Drainandallowtocoolcompletely.Carefullyremoveoneleafatatime.Usingasharpknife,removethehardcenterveinfromtheleaves.Setthecabbageaside.

Drainthericeandaddittoalargebowlwiththemeat,onion,andbeatenegg.Gentlymixthemalltogether.Placeapalm-sizedamountintothecenterofacabbageleafandfoldtheleafover,tuckinginthesidestokeepthemeatmixtureinside.

Placesomeextracabbageleavesonthebottomofthepotandaddthecabbagerollspackedtightlytogether.Addthetomatosauceandenoughwatertocoverthecabbagerolls.Placeadditionalcabbageleavesontopoftherolls.Simmerovermediumheatfor50to60minutes.(Keepaneyeonthem,makingsurethebottomsoftheleavesdonotburn.)


Servingsize:1cabbageroll

Calories: 339

Protein: 41g

Fiber: 6g

Fat: 8g

Saturatedfat: 2g

Sodium: 459mg

VitaminA: 264IU

VitaminC: 118mg

VitaminD: 12IU

VitaminE: 2IU

4mg

Zinc: 4mg

Betacarotene: 138µg


Lycopene: 7,431µg


SERVES4

Porkprovidesthiamin,riboflavin,niacin,andphosphorus,nottomentionprotein.Servewithparsleyedbrownrice.

Juiceandzestof2limes2garliccloves,minced½teaspoonhotpepperflakes⅓cupextravirginoliveoil¼teaspoonsea

salt¼teaspoonfreshlygroundblackpepper2tablespoonsfreshlychoppedcilantro2tablespoonsfreshlychoppedbasil

1teaspoonmincedfreshginger

4lean½-inch-thickbonelessporkchops(about1to1½pounds)Whisktogetherallingredientsexcepttheporkchopsinabowl.Addtheporkchopsandmarinate,covered,intherefrigeratorforatleast3hoursorovernight.

Whenreadytoserve,bringtheporkchopstoroomtemperatureandprepareagrill.Cookovermedium-highheatjustuntilcookedthrough,about6minutesperside,oruntilameatthermometerreads145°F.


Servingsize:1porkchop

Calories: 602

Protein: 55g

Fiber: 1g

Fat: 40g

Saturatedfat: 8g

Sodium: 348mg

VitaminA: 245IU

VitaminC: 6mg

VitaminD: 79IU

VitaminE: 4IU

Zinc: 7mg



StuffedCabbage

SERVES8

GrowninancientGreece,cabbagewasconsideredapanaceafortreatingvariousconditions,forgoodreason—cabbagehelpseyehealthandhearthealthandcontributestoweight-lossefforts.Thiscousintogolumpkiesisrichlyflavored.

1largesavoycabbage

1poundlean(94percent)groundturkey

1poundItaliansweetturkeysausage


2cupscookedbarley

3celerystalks,finelychopped½redbellpepper,cored,seeded,and

chopped½greenbellpepper,cored,seeded,andchopped1cupchoppedyellowonion

2teaspoonsfreshlychoppedthyme

¼cupfreshlychoppedparsley2tablespoonsfreshlysnippedchives1tablespoonpaprika

1teaspoonseasalt

½teaspoonfreshlygroundblackpepperOliveoil,forthebakingdishOne28-ouncecandicedtomatoes2cupshomemadechickenstockorreduced-fat,low-sodiumchickenbroth

Inalargepot,bringseveralcupsofwatertoaboil.Removethecabbagecore,placethecabbageintotheboilingwater,andcookfor10minutesonmedium-highheat.Removethecabbagefromthepotanddrain.Whencool,separatetheleavesandcutoutthehardvein,takingcaretopreservetheshapeoftheleaves.

Inalargebowl,combinetheturkey,turkeysausage,garlic,barley,celery,redandgreenbellpeppers,onion,thyme,parsley,chives,paprika,salt,andblackpepper,stirringtomixwell.

Preheattheovento375°F.Coata9by13-inchroastingpanwitholiveoil.

Withacabbageleafinyourhand,spoon⅓cupoftheturkeymixtureintotheleafandrollit,tuckinginthesides.Placeitseamsidedowninthepan.Repeatwiththeremainingleaves,fillingthepanwithasinglelayerofrolls.

Inasmallbowl,combinethetomatoesandchickenstockandpouroverthecabbage.Seasontotaste,cover,andbakefor2hours,oruntilthecabbageistender.


Servingsize:2cabbagerolls

Calories: 419

Protein: 29g

Fiber: 12g

Fat: 13g

Saturatedfat: 2g

Sodium: 1,070mg

VitaminA: 1,833IU

VitaminC: 55mg

VitaminE: 2IU

Zinc: 2mg



MiniMeatloaves

SERVES8

Theseindividualmeatloavessatisfyanymeatlover,buttheyarefilledwithasurprisingamountofhealthyvegetables.Foreasyprep,useafoodprocessortomakeyourbreadcrumbs,thenchopthecarrots,celery,onion,garlic,andspinach,takingcarenottooverprocess.Theyshouldstillretaintheirshapeandnotgiveofftoomuchwater.

topping

¼cupketchup

1tablespoonlightbrownsugar

½teaspoonpowderedmustard

meatloaf

1cupfreshlymadewhitebreadcrumbs

1cupfinelydicedcarrots

½cupfinelydicedcelery½cupfinelydicedonion2garliccloves,mincedOne9-ouncepackagefrozenchoppedspinach,thawedanddrainedwell

2largeeggs

½cupketchup2teaspoonspowderedmustard1teaspoonItalianseasoning1teaspoonseasalt


1½poundscombinationofgroundturkeybreast,leangroundbeef,and/orpork

Preheattheovento350°F.Linearimmedbakingsheetwithaluminumfoil.Topreparethetopping,combinetheketchup,brownsugarandmustardinabowl.Setaside.

Topreparethemeatloaf,combinethebreadcrumbs,carrots,celery,onion,garlic,andspinachinalargebowl.Inaseparatebowl,beattheeggs.Addtheketchup,mustard,Italianseasoning,salt,andpepperandstirwelltocombine.Gentlystirinthemeat.Thengentlystirinthebreadcrumbmixture.

Forminto8equal-sizedsmallloavesandplaceonthepreparedbakingsheet.Brushwiththetopping.Bakefor25to30minutes,untilameatthermometerregisters160°F.Removetocooljustslightly,about5minutes,beforeserving.


Servingsize:1meatloaf

Calories: 232

Protein: 23g

Fiber: 2g

Fat: 6g

Saturatedfat: 2g

Sodium: 850mg

VitaminA: 3,922IU

VitaminC: 5mg

VitaminD: 14IU

VitaminE: 1IU

Zinc: 2mg




Lycopene: 2,566µg

PumpkinPappardelle

SERVES4

Thedrizzleofpomegranate,highinbeta-carotene,addsaboldaccent,aswellasanunexpectedcontrastofflavortothisrecipefromCanyonRanch.Pomegranatejuiceconcentrateisavailableathealthfoodstoresandingourmetmarkets.


1smallshallot,minced3garliccloves,minced1smallbutternutorcalabazasquash,peeled,seeded,anddiced(about½cup)

1cupvegetablestock

¾cupcannedpumpkin(notpumpkinpiefilling)PinchofgroundcinnamonPinchofseasalt

Pinchoffreshlygroundblackpepper6ouncesfreshfettuccine4teaspoonschoppedmacadamianuts

2tablespoonspomegranatejuiceconcentrate

Inalargesautépan,heattheoliveoilovermediumheatandsautétheshallot

Inalargesautépan,heattheoliveoilovermediumheatandsautétheshallotandgarlicuntiltheshallotistranslucent,3to5minutes.Addthebutternutsquashandsautéuntiltender,15to20minutes.

Deglazethepan(moisteningandscrapingupthebrownbits)withthevegetablestock.Addthepumpkin(undrained),cinnamon,salt,andpepperandcookuntilheatedthrough.

Cookthepastaaccordingtopackagedirectionsandstiritintothepumpkinmixture.

Evenlydividethepumpkinandpastamixtureamongfourlargebowls.Topeachservingwith1teaspoonofchoppedmacadamianuts.Drizzle½tablespoonofpomegranatejuiceconcentrateovereachserving.


ServingSize:2½cups

Calories: 265

Protein: 7g

Fiber: 3g

Fat: 11g

Saturatedfat: 2g

Sodium: 370mg

VitaminA: 9,184IU

VitaminC: 7mg

VitaminD: 23IU

VitaminE: 2IU



MacaroniandCheese

SERVES6

Likeotherorangevegetables,carrotsarehighinbetacarotene,whichwhenabsorbedbythebodyconvertstovitaminA—importanttoeyehealth.Here,shreddedcarrotscomplementthisclassicdishbutdon’toverwhelmit;youcouldalsosubstituteothervegetablessuchasbroccoli,spinach,orzucchini(justblanchwiththepasta).

8ounceselbowmacaroni

2½cupscoarselygratedcarrots¼cup(½stick)unsaltedbutter,divided

3tablespoonsall-purposeflour

1¾cupsmilk,heated3cupsgratedsharpcheddarcheese

1teaspoonseasalt

½teaspoonpowderedmustard½teaspoonfreshlygroundblackpepper

1cupfreshbreadcrumbs

½cupfreshlygratedParmesancheesePreheattheovento400°F.Lightlycoatan8by8-inchbakingpanwithnonstickcookingspray.

Cookthemacaroniaccordingtothepackagedirectionsuntilaldente(justfirm).Addthecarrots3to4minutesbeforethepastaisfinished.Usingaslottedspoon,skimoffanyfoamthatrisestothesurface.Drainandsetaside.

Meanwhile,inasaucepanovermediumheat,melt3tablespoonsofbutter.Whiskintheflouruntilit’scompletelyincorporated,about1minute,whiskingconstantly.Addthemilkandcookuntilthickened,whiskingconstantly.Reducetheheatandcookfor3to5minutes,whiskingoften.

Removefromtheheatandaddthecheddarcheese,salt,mustard,andpepper.Stiruntilthecheesehasmelted.Addthepastamixtureandstirwelltocombine.Transfertothebakingpan.

Melttheremainingtablespoonofbutter.Inasmallbowl,mixthebreadcrumbswiththemeltedbutter.StirintheParmesan.Sprinkleontopofthemacaronimixture.Bakefor15to20minutes,untilthetopisgoldenbrown.Removefromtheovenandletcooljustslightlybeforeserving.


Servingsize:2cups

Calories: 610

Protein: 27g

Fiber: 3g

Fat: 32g

Saturatedfat: 18g

Saturatedfat: 18g

Sodium: 1,217mg

VitaminA: 9,503IU

VitaminC: 3mg

VitaminD: 21IU

VitaminE: 1IU

Zinc: 1mg

Betacarotene: 4,237µg



SERVES4

CanyonRanchknowshowtodressupaplateofvegetables.Theedamameisasmartaddition;astarlegume,thissoybeanofferscompleteprotein,withalltheaminoacidbuildingblocks,aswellasantioxidants.Grapesaddasweettouch,andrecentstudieshavesuggestedtheymayhelpstaveoffage-relatedmaculardegeneration.

degeneration.

1mediumzucchini,diced(about1cup)1mediumyellowsquash,diced(about1cup)½yelloworredbellpepper,diced(about½cup)

1cupdicedfreshpineapple

¾cupseedlessredgrapes,halved

1cupshellededamame

coconutsauce

One14-ouncecanlightcoconutmilk1cupwater2tablespoonslow-sodiumtamarisauce2tablespoonsturbinadosugar

3tablespoonsfreshlysqueezedlimejuice

¼cuppreparedThairedcurrypaste

4Kaffirlimeleaves

1⅓cupscookedbrownrice½cuptoastedpistachios,chopped

Inalargebowl,tosstogetherthezucchini,squash,bellpeppers,pineapple,grapes,andedamame.Inamediumbowl,mixtogetheralltheingredientsfortheCoconutSauce.Setitaside.

Inalargesautépan,sautétheredcurrypasteoverlowheatuntilslightlycaramelized.Addthevegetablemixtureandsautéuntilthevegetablesareslightlycooked.IncreasetheheattohighandaddtheCoconutSauceandlimeleaves.Bringtoaboil,reducetoasimmer,andcontinuesimmeringuntilreducedbyhalf.

Place⅓cupofbrownriceinthebottomofeachoffourbowls.Evenlydividethevegetablesandsauceamongthebowls.Topeachservingwith2tablespoonsoftoastedpistachios.

“Theactofputtingintoyourmouthwhattheearthhasgrownisperhapsyourmostdirectinteractionwiththe

earth.”—FrancesMooreLappé


Servingsize:2cups

Calories: 491

Protein: 14g

Fiber: 8g

Fat: 15g

Saturatedfat: 4g

Sodium: 418mg

VitaminA: 929IU

VitaminC: 69mg

VitaminE: 2IU

Zinc: 2mg



SpicyUdonNoodles

SERVES4

AhitwithguestsattheLakeAustinSpaResortinTexas,thisdishhasjustenoughheattogetyourattention.Thismosaicofmulticoloredvegetables—goodforcancerprevention,hearthealth,andeyehealth—isdousedinapungentsaucebeforebeingtossedwithfreshherbs.

Zestandjuiceof1orange2tablespoonshoisinsauce1tablespoonlow-sodiumsoysauce

1tablespoonAsianchilipaste

1½tablespoonssugar1½tablespoonsricewinevinegar1tablespoon

toastedsesameoil

1tablespooncanolaoil

1½tablespoonsmincedgarlic1½tablespoonsmincedfreshginger6cupsmixedcutrawstirfryvegetables(broccoli,bokchoy,zucchini,onion,scallion,redbellpeppers,carrots)3cupscookedudonnoodles(9ouncesdry)¼cupfreshlychoppedbasilleaves¼cupfreshlychoppedmint

leaves¼cupfreshlychoppedcilantroleaves2tablespoonschoppeddry-roastedpeanuts,forgarnish

Combinetheorangezestandjuice,hoisinsauce,soysauce,chilipaste,sugar,andvinegarinabowl;setitaside.Combinethesesameoilandcanolaoilinasmallbowl.

Heat2teaspoonsoftheoilmixtureinaskilletoverhighheat.Addthegarlicandgingerandstirfryuntiltheybegintocolor,about2minutes.Addthemixedvegetablesandstirfryuntilcrisp-tender,1to2minutes.Addthenoodlesandreservedsauce.Cookfor1minute.Addthebasil,mint,andcilantro;tosstomix.Servehot;garnishwiththepeanuts.


Servingsize:3cups

Calories: 453

Protein: 14g

Fiber: 7g

Fat: 11g

Saturatedfat: 1g

Sodium: 608mg

VitaminA: 1,245IU

VitaminC: 41mg

VitaminE: 1IU

Zinc: 1mg



SERVES6

Evenpizzacanbemadeinawaythat’sgoodforyoureyes!Dependingonyouroven,youmayhavetobakelongerthanindicatedtocrispthebottom.Ifyouuseapizzastone,thepizzaswillgetcrustieronthebottom.Foraddedcrispness,makethedoughasthinaspossible.

crust

⅔cupwarmwater(110–115°F)1packageactivedryyeast(about2teaspoons)

¼teaspoonsugar

2cupsall-purposeflour

¼teaspoonseasalt

toppings

4largeonions,peeledandthinlysliced(about6cups)1cupwater1tablespoonextravirginoliveoil1teaspoonsalt


4garliccloves,peeled,crushed,andfinelychopped(2teaspoons)2ripemediumtomatoes,seededandcoarselychopped1smallzucchini,washed,trimmed,andcutcrosswiseinto¼-inchslices(1cup)8ounces

buttonmushrooms,washedandcutinto¼-inchslices1mediumredbellpepper(4ounces),cored,seeded,andcutcrosswiseintothinrings(about¾cup)1mediumgreenbellpepper(4ounces),cored,seeded,andcut

crosswiseintothinrings(about¾cup)4ouncespart-skimmozzarellacheese,shredded

TOMAKETHECRUST:Placethewater,yeast,andsugarinamixingbowl.Stirwellandletrestfor5minutes.Addtheflourandsalt;mixwiththedoughhookofanelectricmixeratlowspeedfor3minutes.

Placethedoughinalargebowl,coverthebowlwithplasticwrap,andsetitasideinawarmplace(75to80°F)forabout2hoursoruntilthedoughhasdoubledinvolume.(Whenthedoughisready,touchingitfirmlywillleaveanindentation.)Whilethedoughisrising,spray2cookiesheetsorpizzapanslightlywithnonstickcookingsprayandsetthemaside.

TOMAKETHETOPPINGS:Placetheonions,water,oil,salt,andpepperina

TOMAKETHETOPPINGS:Placetheonions,water,oil,salt,andpepperinalargeskilletorsaucepan.Bringthemixturetoaboiloverhighheat,cover,andreducetheheattomedium.Boilforabout12minutes,untilmostofthewaterhasevaporated.Uncoverandcontinuetocook,stirringoften,untiltheonionsbegintobrown.Addthegarlic,mixwell,andsetthepanasideofftheheat.

Afterthedoughhasdoubledinvolume,punchitdowngentlyanddivideitinhalf.Placehalfthedoughononeofthepreparedsheetsorpansandshapeitintoa10-inchround,withtheedgesslightlythickerthanthecenter.(Thedoughwillhaveatendencytospringback;youwillneedtopushandpressonitfirmlytoextendit.)Repeatthisprocedurewiththeremainingdough,spreadingitoutontheotherpreparedsheetorpan.

Arrangethetomatoesevenlyoverthedoughandlayeronthezucchini,mushrooms,redbellpepper,andgreenpepper.Dividetheonionmixturebetweenthepizzasandtopwiththemozzarella.

Preheattheovento425°F.

Bakethepizzasfor25to30minutes,untilthecrustoneachisbrownthroughout.Letthepizzascoolfor3to4minutes,cutthemintowedges,andserve.


Servingsize:2smallslices

Calories: 290

Protein: 12g

Fiber: 4g

Fat: 7g

Saturatedfat: 3g

Sodium: 1,253mg

VitaminA: 900IU

VitaminC: 44mg

VitaminD: 3IU

VitaminE: 1IU

Zinc: 1mg




Lycopene: 79µg

SideDishes



AliceWaters’sCannelliniBeansandWiltedGreens


RoastedTomatoes



OkraandTomatoes


SERVES4

NamedforthecapitalofBelgium,thesetinycabbagesmayhavebeendevelopedinnorthernEuropeasearlyasthesixthcentury,althoughtheiroriginisdebatedbyculinaryscholars.TheywerebroughttotheStatesbyFrenchsettlersinLouisiana,andThomasJeffersoncultivatedthematMonticello.Brusselssproutsareexceptionallyrichinfiber,vitamins,minerals,andantioxidants.

2poundsbrusselssprouts,trimmed(about4cups)¾cupbottledhalvedchestnuts(notsweetened)


½teaspoonkoshersalt¼teaspooncoarselygroundblackpepperPinchofcayennePreheatovento400°F.Inabowl,tossthesproutsandchestnutswiththeoliveoil,salt,blackpepper,andcayenne.Spreadinasinglelayeronarimmedbakingsheetwithsides.

Bakeuntilthesproutsaretender,20to25minutes,stirringafter10minutes.Seasontotaste.Serveimmediately.


Servingsize:1cup

Calories: 226

Protein: 6g

Fiber: 10g

Fat: 9g

Saturatedfat: 1g

Sodium: 309mg

VitaminA: 1,135IU

VitaminC: 206mg

VitaminC:

VitaminE: 2IU




SERVES4

ImportanttotheChineseforthousandsofyears,shiitakesaretastierthanbuttonmushroomsandhaveanimpressivenutritionalprofile.Thefourteenth-centuryChinesephysicianWu-Ruidescribedtheshiitakeasafoodthataccelerated“spirit”energyandwardedoffhunger.Justlookatallthenutrientsinthisdish:luteinandzeaxanthin,nottomentionthevitaminsA,C,D,andE.

2poundsfreshspinach,stemmedandcoarselychopped


½poundshiitakemushrooms,cleaned,stemsremoved,andsliced(3cups)3garliccloves,minced

½teaspoonfreshlychoppedthyme½teaspoonseasaltFreshlyground

blackpepper¼teaspoonfreshlygratednutmegRinsethespinachandleaveitinthecolander.

Heattheoliveoilinaskilletovermediumhighheatandaddshiitakes.Cook,stirringfrequently,untiltheyaresearedandbeginningtosweat,about5minutes.

Lowertheheattomediumandaddthegarlic,thyme,salt,pepper,andnutmeg,continuingtostiruntilthemushroomsaretender,about1minute.Adddampspinachandstiruntilit’swilted,about5minutes.Removefromtheheatandseasontotaste.


Servingsize:1cup

Calories: 139

Protein: 8g

Fiber: 7g

Fat: 8g

Fat: 8g

Saturatedfat: 1g

Sodium: 535mg

VitaminA: 21,273IU

VitaminC: 65mg

VitaminD: 10IU

VitaminE: 8IU

Zinc: 2mg




SERVES6

Inlatesummer,whencornisbountiful,InaGartentosseskernelswithothervegetablesandherbsthatareavailableonEasternLongIsland,creatingacasualfreshdishthat’sacolorfulaccompanimenttoagrillingmenu.Inthisrecipe,shesuggestscookingthecornassoonaspossibleafterit’spickedbecausesugarturnstostarchquickly.

2tablespoonsgoodoliveoil

½cupchoppedredonion1smallorangebellpepper,½-inchdiced

2tablespoonsunsaltedbutter

Kernelscutfrom5earsyelloworwhitecorn(4cups)1½teaspoonskoshersalt


2tablespoonsjuliennedfreshbasil,mincedfreshchives,and/ormincedfreshparsleyHeattheoliveoilovermediumheatinalargesautépan.Addtheonionandsautéfor5minutes,untiltheonionissoft.Stirinthebellpepperandsautéfor2moreminutes.

Addthebuttertothepanandallowittomelt.Overmediumheat,addthecorn,salt,andpepperandcook,stirringoccasionally,for5to7minutes,untilthecornjustlosesitsstarchiness.Seasontotaste,gentlystirinthebasilorothergreenherbs,andservehot.


Servingsize:1cup

Calories: 175

Protein: 4g

Fiber: 3g

Fat: 10g

Saturatedfat: 3g

Sodium: 497mg

VitaminA: 199IU

VitaminC: 37mg

VitaminD: 3IU

VitaminE: 1IU

Zinc: 1mg




SERVES4

FromthefamedBerkeley,California,restaurant,thisIndia-inspireddishgoeswellwithsaffronriceandcucumberraita.Whilethecombinationofvegetablesmayvary,broccoliisoftenamainingredientandagoodsourceofcarotenoids.

2carrots,peeledandsliced3tablespoonsclarifiedbutterorpeanutoil1poundcauliflower,cutintoflorets

2smalldriedchilepeppers

4curryleaves(optional)½poundbabyturnips,sliced1mediumheadbroccoli,cutintoflorets1smallonion,finelydicedSeasalt

Freshlygroundblackpepper½teaspooncuminseeds1½teaspoonsmustardseeds

1teaspoonblackonionseeds

1smallknobfreshginger,cutintojulienne(about2teaspoons)1serranopepper,finelychopped4garliccloves,minced

Afewcilantrosprigsforgarnish

Parboilthecarrotsforaboutaminute,thendrain.Heattheclarifiedbutterinalargesautépan.Whenitishot,addthecauliflowerandsautéuntilithasbrownedslightly.Addthedriedchilepeppersandthecurryleaves,ifyouhavethem.Continuetosautéovermediumheat,addinginsuccessiontheturnipslices,broccoliflorets,andonion,tossingregularlysoeverythingcooksevenly.

Saltandpepperthevegetablesandaddthecuminseeds,mustardseeds,andblackonionseeds.Keeptossing,lettingtheseedspop:thisremovestheirbitternessandreleasesmoreflavor.Addthecarrots,juliennedginger,choppedserranopepper,andgarlic.Tasteandadjusttheseasoning;thedishshouldbespicy.Garnishwithcilantrosprigsandserve.


Servingsize:1cup

Calories: 189

Protein: 5g

Fiber: 7g

Fat: 12g

Saturatedfat: 2g

Sodium: 293mg

VitaminA: 6,804IU

VitaminC: 109mg

VitaminE: 2IU

Zinc: 1mg




SERVES6

Withbroccoli,aswithmostvegetables,thedeeperthecolor,thedenserthenutrition.BroccoliisagoodsourceofvitaminC,lutein,andzeaxanthin.

1largeheadbroccoli,cutintoflorets(4cups)¼cupextravirginoliveoil,divided

2tablespoonsbalsamicvinegar

1garlicclove,minced½teaspoonseasaltFreshlygroundblackpepper2sun-driedtomatoesinoil,drainedandslivered2tablespoonspinenuts,toastedPreheattheovento350°F.Inabowl,tossthebroccoliwith1tablespoonofoliveoilandspreaditinasinglelayeronarimmedbakingsheet.Bakeuntilthefloretsaretenderandcrisp,about20minutes.

Meanwhile,inasmallbowl,whisktogetherthevinegar,garlic,remaining3tablespoonsofoliveoil,salt,andpepper.Tossthebroccoliwiththedressingandsun-driedtomatoes,thenwiththepinenuts.Servehotoratroomtemperature.Seasontotaste.


Servingsize:¾cup

Calories: 124

Protein: 2g

Fiber: 2g

Fat: 12g

Saturatedfat: 1g

Sodium: 250mg

VitaminA: 1,435IU

VitaminC: 45mg

VitaminC: 45mg

VitaminE: 2IU

Beta-carotene: 1µg


OkraandTomatoes

SERVES4–6

Jennifer’sOklahomamother-in-lawtaughtheraboutcookingokra,andshe’scometoloveit.It’sapowerfulweapontohaveinyourbackpockettofightAMDandahostofotherdiseases.Okra’sgotfiber,minerals,andvitamins(A,Bcomplex,andC),nottomentionantioxidants.

One28-ouncecannosaltaddeddicedtomatoes1mediumyellowonion,chopped


¼poundokra,trimmedandsliced½inchthick(about1cup),orfrozen

cutokra,defrosted½teaspoonseasalt¼teaspoonfreshlygroundblackpepperInamediumsaucepan,combinethetomatoes(undrained),onion,andgarlic.Bringtoaboiloverhighheat,thenreducetheheatandsimmer10minutes.Addtheokra,salt,andpepper,andbringbacktoaboil,thenreducetheheattoasimmerandcookuntiltheokraistender,about15to20minutes.Nutrit ionalProfi le

Servingsize:1½cups

Calories: 47

Protein: 2g

Fiber: 3g

Fat: lessthan2g


Sodium: 290mg

VitaminA: 1,181IU

VitaminC: 24mg



Lycopene: 3,242µg

Desserts

SweetOranges



MangoSorbet

Jody’sPeachSoup

PeachFrozenYogurt


SpaBaklava


CarrotCake

SweetOranges

SERVES4

Thissimpledessertisvibrant,refreshing,andhealthy.VitaminCandbeta-caroteneareabundantinoranges.

4naveloranges,peeled

2tablespoonsconfectioners’sugarCinnamon

Slicetheorangescrosswiseandarrangeonindividualplates.Dustwiththesugarandcinnamonandserveimmediately.


Servingsize:1orange

Calories: 84

Protein: 1g

Fiber: 3g

Fat: lessthan1g


Sodium: 1mg

VitaminA: 346IU

VitaminC: 83mg



“Amanoughttocarryhimselfintheworldasanorangetreewouldifitcouldwalkupanddowninthegarden,swinging

perfumefromeverylittlecenseritholdsuptotheair.”—HenryWardBeecher


SERVES4

A-low-caloriefruit,strawberrieshavenutritionalzeal:theycontainbeta-carotene,vitaminA,andsomelutein.Theagavenectarthatsweetensthisdishcanbefoundinmosthealthfoodstoresandsomewell-stockedsupermarkets.

3cupschoppedstrawberries

1⅓cupslow-fatplainyogurt¼cupagavenectarProcessallingredientsinafoodprocessoruntilsmooth.Pourintoa9by13-inchcontainerandfreeze,stirringeveryhour,untilthemixtureisfirmaroundtheedgesandsemifirminthecenter,about4to4½hours.Returnthemixturetoafoodprocessorandprocessuntilsmooth.Serveimmediately.


Servingsize:1cup

Calories: 128

Protein: 4g

Fiber: 2g

Fat: lessthan1g


Sodium: 46mg

VitaminA: 346IU

VitaminC: 68mg

VitaminD: 27IU

VitaminE: 2IU

Beta-carotene: 8µg



SERVES4

FilledwithvitaminC,dietaryfiber,manganese,andantioxidants(especiallyanthocyanins,whichgivethefruititsbluehue),blueberriesaredynamos.Indeed,regardingantioxidantactivity,blueberriessurpassmostfoods.Antioxidantshelpneutralizetheunstablemolecules(freeradicals)thatarelinkedtocancer,cardiovasculardisease,maculardegeneration,andotherage-relateddiseases.

3cupsfreshblueberries

2cupslow-fatplainyogurt

½cupsugar¼teaspoonpurevanillaextractProcessallingredientsina

foodprocessoruntilsmooth.Pourintoa9by13-inchcontainerandfreeze,stirringeveryhour,untilthemixtureisfirmaroundtheedgesandsemifirminthecenter,about4to4½hours.Returnthemixturetoafoodprocessorandprocessuntilsmooth.Serveimmediately.


Servingsize:¾cup

Calories: 158

Protein: 4g

Fiber: 2g

Fat: 1g

Saturatedfat: 1g

Sodium: 58mg

VitaminA: 207IU

VitaminC: 8mg

VitaminE: 1IU



Jody’sPeachSoup

SERVES4–6

Thispeachsoupissimple,lovely,andtastywithaheftyhelpingofvitaminsAandC.Garnishwithfreshraspberries,slicedpeaches,orasprigofmint.

1poundfreshorfrozenpeaches,pittedandhalved(about2cups)2cupslow-fatplainyogurt1tablespoonhoney

1tablespoonfreshlysqueezedlemonjuice

Combinetheingredientsinablenderandpuréeuntilsmooth.Servecold.Garnishwithfreshfruitoramintsprig.


Servingsize:1cup

Servingsize:1cup

Calories: 110

Protein: 5g

Fiber: 1g

Fat: 2g

Saturatedfat: 1g

Sodium: 68mg

VitaminA: 385IU

VitaminC: 8mg

Luteinandzeaxanthin: lessthan1µg

“AGeorgiapeach,arealGeorgiapeach,abackyardgreat-grandmother’sorchardpeach,isasthicklyfurredasa

sweater,andsofluentandsweetthatonceyoubitethroughtheflannel,itbringstearstoyoureyes.”

—MelissaFayGreene

PeachFrozenYogurt

SERVES4–6

Succulentandbeautiful,peacheshavecertainphytochemicalsthatmayinhibitcanceroustumorsandarehighinironandpotassium.

1poundfreshpeaches,pittedandhalved(about2cups)One6-ouncecontainernonfatplainyogurt¼cupagavenectar

2teaspoonsflaxseedoil

½teaspoonpurevanillaextractProcessallingredientsinafoodprocessoruntilsmooth.Pourintoa9by13-inchcontainerandfreeze,stirringeveryhour,untilthemixtureisfirmaroundtheedgesandsemifirminthecenter,about4to4½hours.Returnthemixturetoafoodprocessorandprocessuntilsmooth.Serveimmediately.


Servingsize:1cup

Calories: 117

Protein: 2g

Fiber: 1g

Fat: 2g

Fat: 2g


Sodium: 20mg

VitaminA: 335IU

VitaminC: 7mg

VitaminD: 12IU

VitaminE: 1IU



MAKES2CUPS

We’renutsaboutalmonds.Ahandfulofalmonds(20nuts)givesyou40percentofyourdailyvitaminEallowance(6mgofvitaminE),andthere’smoremagnesiumfoundinthemthaninspinach.Justbeawareofthenumbereatenatonetime,sincenutsarealsohighincalories.

1largeeggwhite

⅓cupsugar2teaspoonsgroundcardamom

1teaspoongroundcinnamon

½teaspoongroundallspice¼teaspoonseasalt¼teaspoonfreshlygratednutmeg

2cupsrawwholealmonds

Preheattheovento350°F.Sprayarimmedbakingsheetwithnonstickcookingspray.Setaside.

Beattheeggwhiteinamediumbowluntilfrothybutnotstiff.Inaseparatebowl,combinealltheremainingingredientsexceptthealmonds.Tossthealmondsintheeggwhiteandthenintothespicemix,stirringtoblend.

Spreadinasinglelayeronthepreparedbakingsheetandbakefor15to20minutes,stirringafter10minutes,untiltoastedandfragrant.Removetoaracktocoolslightly.Storeinanairtightcontaineruptoaweek.


Servingsize:¼cup

Calories: 243

Calories: 243

Protein: 8g

Fiber: 5g

Fat: 18g

Saturatedfat: 1g

Sodium: 95mg

VitaminA: 2IU

VitaminE: 14IU

Zinc: 1mg

Beta-carotene: 1µg


SpaBaklava

SERVES12

Ishealthydessertanoxymoron?Itneedn’tbe;thisbaklavafromCanyonRanchislightanddelicious,withwalnutsprovidinglinolenicacid,atypeofomega-3.

½cupwalnuts,chopped

1tablespoongranulatedsugar

¼teaspoongroundcinnamon¼teaspoongroundcloves2tablespoonsunsaltedbutter,melted

2tablespoonscanolaoil

8sheetsphyllodough,cutinhalf

lemonsimplesyrup

½cupsugar¼cupwater¼teaspoongratedlemonzest½tablespoon

freshlemonjuice¼cinnamonstickCombinethewalnuts,sugar,cinnamon,andclovesinasmallbowl.Setitaside.

Inanotherbowl,combinethemeltedbutterandoil.

Unfoldthephyllosheetsandcoverthemwithplastictokeepmoist.Lightlyspraythebottomofa9by9-inchsquarebakingpanorcookiesheetwithnonstickcookingspray.

Lightlybrush4sheetsofphyllowiththebuttermixture.Laytheminthepan,allowingthemtofoldupwardatthesidesofthepan,ifnecessary.Topwithhalfofthenutmixture.Brush4morephyllosheetswiththebuttermixtureandlaythemoverthenutmixture.Spreadtheremainingnutmixtureoverthephyllosheets.Brushtheremainingsheetswiththebuttermixtureandplacethemoverthenutmixture,foldingthesidesofthephylloinwardwhennecessary.

Chilluntilthebutterishardened.Scorethebaklavadiagonallytomake12triangles.

Preheattheovento350°F.Bakefor35to40minutesoruntilgoldenbrown.

Inasmallsautépan,combinetheingredientsforthesimplesyrupandbringtoaboil.Simmeruntilthesugarisdissolved.Pourthemixtureevenlyoverthebakedbaklava.Coolandslice.


Servingsize:1triangle

Calories: 144

Protein: 2g

Fiber: 1g

Fat: 8g

Fat: 8g

Saturatedfat: 2g

Sodium: 62mg

VitaminA: 60IU

VitaminD: 1IU

VitaminE: 1IU

Beta-carotene: 5µg




SERVES8–10

ThisrusticyetsophisticateddessertisbyCatrineKelty,atalentedFrenchfoodstylistwhoworkedonthisbook.Raspberriescontainmineralsandvitaminsthatpromoteeyehealth,whilepearsprotectyoufromfreeradicalsandencouragecardiovascularhealth.Severalservingsoffruitdailymightloweryourriskofage-relatedmaculardegeneration.

dough

1cupwholewheatpastryflour(notwholewheatflour)

2tablespoonssugar

2tablespoonssugar

¼teaspoonseasalt

1teaspoongroundcinnamon

½cupunsaltedbutter(1stick),chilled,cutintosmallpieces

3to4tablespoonsice-coldwater

forthefilling

3tablespoonsall-purposeflour1tablespoonsugar

1tablespoonfreshlygratedlemonzest

½teaspoongroundcinnamon¼teaspoonfreshlygratednutmegPinchofseasalt

1pound(about2large)ripebutstillfirmBartlettorAnjoupears,peeled,cored,andsliced¼inchthick

1pintfreshraspberries

¼cup(4tablespoons)unsaltedbutter,chilledandcutintosmallpieces

Juiceof½lemon

Inthebowlofafoodprocessor,mixthepastryflour,sugar,salt,andcinnamon.Pulsetocombine.Sprinklethebutteronthedryingredientsandpulseuntilitlookslikeoatmeal(about3pulsesof15secondseach).Withthemotorrunning,add3tablespoonsofwater,and1additionaltablespoonifthedoughseemstoodry.

Whenthedoughiscombined,transferittoacleansurfaceandkneadafewtimes

Whenthedoughiscombined,transferittoacleansurfaceandkneadafewtimes(takingcarenottooverworkthedough)untilitcomestogether.Shapeitintoadisk,wrapitinplastic,andletitrestatleast1hourintherefrigerator.

Whenyou’rereadytomakethegalette,takethedoughoutoftherefrigeratortowarmitslightly.Mixtheall-purposeflour,sugar,lemonzest,cinnamon,nutmeg,andsaltinabowl.Verygentlymixinthepears,raspberries,andbutter,makingsuretheyareallcoatedwiththeflourmixturebutstillintact.Sprinklewiththelemonjuiceandstirtocombine.

Onapieceofparchmentpaper,rolloutthedoughtoa10-to12-inchcircle,about¼inchthick.Coverthedoughwiththefilling,makingsuretodistributetheraspberriesandbutterevenly,leavinga2-inchborder.Gentlyfoldtheborderoverthemixture,pleatingittocreateacircle.

Transfertheparchmenttoabakingsheetandrefrigeratethegaletteforatleast15minutes.Inthemeantime,preheattheovento450°F.Bakethegalettefor20to25minutes,untilthecrustisgoldenandthefillingistenderandbubblesslightly.Servewarmoratroomtemperature.


Servingsize:1slice

Calories: 392

Protein: 2g

Fiber: 6g

Fat: 31g

Saturatedfat: 19g

Sodium: 155mg

VitaminA: 969IU

VitaminC: 11mg

VitaminD: 23IU

VitaminE: 2IU



CarrotCake

MAKES1CAKE|16SERVINGS

BeforeWorldWarII,theEnglishwerenothugeeatersofcarrots,whichposedaproblemwhentherewasaglutofcarrotsduringthewar.Leveragingthebeliefthatcarotenehelpsnightvision,theBritishgovernmentpromotedcarrotswithsloganssuchas“Carrotskeepyouhealthyandhelpyouseeintheblackout.”Tonsofdehydratedcarrotswereshippedtosoldiersoverseasincontainerstopreventthelossofcarotene,andthegovernmentclaimedthatcarrotswerelargelyresponsibleforRAFsuccessesinshootingdownLuftwaffeplanes.Thiscampaignreducedthecarrotsurplusandmadeforahealthiernationwhenfoodsupplieswerescarce.

forthecake

Unsaltedbutter,forgreasingpans2cupswholewheatpastryflour,plusmoreforthecakepans

2teaspoonsbakingsoda

¼teaspoonseasalt1tablespoongroundcinnamon3largeeggs

1cuplow-fatmilk

½cupfirmlypackedbrownsugar½cupcanolaoil

2teaspoonspurevanillaextract

One8-ouncecan(1cup)crushedpineapplewithjuice1poundcarrots,grated(about2cups)¼cupunsweetenedcoconutflakes¼cup

choppedwalnuts¼cupcurrants

forthefrosting

12ouncesreduced-fatcreamcheese,roomtemperature⅓cupconfectioners’sugar2tablespoonsorangejuice

1teaspoonpurevanillaextract

Freshlygratednutmeg,fordustingPreheattheovento350°F.Butterandflourtworoundcakepans.Setaside.

Inamediumbowl,combinethe2cupsofflour,bakingsoda,salt,andcinnamon.Inalargebowl,whisktogethertheeggs,milk,brownsugar,oil,andvanilla.Stirinthepineapple,carrots,andcoconut.Addthedryingredientsandmixtocombine.Addthewalnutsandcurrantsandspoonthemixtureevenlyintothecakepans.Bake40to45minutes,untilatoothpickcomesoutclean.Transferthecakestoaracktocool.

thecakestoaracktocool.

Tomakethefrosting,whiskthecreamcheese,confectioners’sugar,orangejuice,andvanillainamediumbowl.Toassemblethecake,placeonelayerflatsideuponaplateandcoverthetopwithfrosting.Placethesecondlayerflatsidedownontopofthefirstlayerandspreadthefrostingoverthetopandsides.Dustwithnutmeg.


Servingsize:1slice

Calories: 264

Protein: 6g

Fiber: 4g

Fat: 14g

Saturatedfat: 4g

Sodium: 344mg

VitaminA: 4,935IU

VitaminC: 7mg

VitaminD: 10IU

VitaminE: 2IU





MAKES18CUPCAKES

Beetswithchocolate?Deceptivelydelicious,thebeetsaddfiberandcarotenoids.Thesedark-chocolatecakesaresosatisfying,youwon’tbelievetheintenseflavorcomesfromcocoapowderandthegratedrootvegetable.

2cupsall-purposeflour

½cupcocoapowder1teaspoonbakingsoda

1teaspoonbakingpowder

½teaspoonsalt3largeeggs,beaten

1cupvegetableoil

1½cupssugar

2teaspoonspurevanillaextract

2cupsgratedcookedbeets(from3to4mediumbeets,boiled,cooled,peeled,andgratedorpulse-choppedinafoodprocessor)Preheattheovento350°Fandline18cupsintwomuffinpanswithpaperliners(orbakeintwobatches).Inasmallbowl,combinetheflour,cocoapowder,bakingsoda,bakingpowder,andsalt.Setaside.

Inamixingbowl,combinetheeggs,oil,andsugarandbeatuntilsmooth.Beatinthevanilla.Beatinthedryingredientsintwoadditionsuntiljustcombined;stirinthebeets.Spoonintothepaper-linedmuffincups,fillingthree-quartersfull.Bakeuntilthecupcakesbouncebackwhentouchedlightlyinthecenter,25to30minutes.Coolthecupcakescompletely,thenfrostwithChocolate-YogurtFrosting.

Chocolate-YogurtFrosting

Beforethetwoingredientsinthisrecipearecombined,it’simportantthatboththemeltedchocolateandtheyogurtareasclosetoroomtemperatureaspossible.

1½cupssemisweetchocolatechips1½cupsraspberryGreekyogurt,roomtemperaturePlacethechocolatechipsinamicrowave-safebowl.Heatinthemicrowaveat50percentpowerat30-secondintervals,stirringevery30seconds,untilthechocolateismeltedandsmooth.Allowittocooltoroomtemperature.Stirintheyogurt1largespoonfulatatime,stirringuntilthefrostingissmooth.(Ifthefrostinggetstoostiff,allowittorestuntilitisspreadable.)Tip:Tomakefrostingeveneasier,chillthecupcakesfirstuntilthey’refirmtothetouch.


Servingsize:1cupcake

Calories: 330

Protein: 5g

Fiber: 2g

Fat: 18g

Saturatedfat: 4g

Sodium: 376mg

VitaminA: 51IU

VitaminC: 1mg

VitaminD: 7IU

VitaminE: 4IU

Beta-carotene: 3.64µg


HealthyDrinks


Kale-BananaSmoothie

BlueberrySmoothie

PowerJuice

Cucumber-KaleDrink


Carrot-GingerJuice



Apple-CeleryJuice

RedPepperJuice

HomemadeVegetableJuice


SERVES2

Thisdrinksneaksinalotofbangforthebuck—carotenoidsfromthekale,luteinfromtheblueberries,vitaminCfromthepomegranatejuice,andpotassiumfromthebananas,plusfiber.

1ripebanana

2kaleleaves,stemsremoved1cupblueberries2cupspomegranatejuice


Combinealltheingredientsinablenderandpuréeuntilsmooth,about45to60seconds.Chillbrieflyifdesired.Serveimmediately.


ServingSize:2cups

Calories: 262

Protein: 4g

Fiber: 5g

Fat: 1g


Sodium: 33mg

VitaminA: 7,808IU

VitaminC: 135mg

VitaminE: 2IU

Zinc: 1mg


Kale-BananaSmoothie

SERVES2

There’salotshakinginthissmoothie—anabundanceofnutrientsandcontrastingflavors,whichmakesforaworthydrink.

1cupchoppedgreenkale,stemsremoved1largestalkcelery,coarselychopped

1ripebanana

½cupapplejuice¼cupwater½cupice


1teaspoonwheatgerm(orgroundflaxseedsoroat/ricebran)Combinealltheingredientsinablenderandpuréeuntilsmooth,about45to60seconds.Chillbrieflyorserveimmediately.Nutrit ionalProfi le

ServingSize:2cups

Calories: 101

Protein: 2g

Fiber: 3g

Fat: 1g

Fat: 1g


Sodium: 45mg

VitaminA: 5,331IU

VitaminC: 48mg

VitaminE: 1IU



BlueberrySmoothie

SERVES2

Withsomeofthehighestantioxidantprotectionofallfruits,blueberriesarealsoasourceofvitaminA,folate,andpotassium.

1cupfrozenblueberries

1cupvanillasoymilk

½ripebanana

1tablespoonflaxseedoil


Combinealltheingredientsinablenderandpuréeuntilsmooth,about45to60seconds.Chillbrieflyifdesired.Serveimmediately.

“Imayneverbehappy,buttonightIamcontent.Nothingmorethananemptyhouse,thewarmhazywearinessfromadayspentsettingstrawberryrunnersinthesun,aglassofcoolsweetmilk,andashallowdishofblueberriesbathedin

cream.”—SylviaPlath


ServingSize:1cup

Calories: 172

Protein: 4g

Fiber: 3g

Fat: 9g

Saturatedfat: 1g

Sodium: 48mg

VitaminA: 272IU

VitaminC: 4mg

VitaminD: 60IU

Beta-carotene: 8µg



PowerJuice

SERVES2

Withanearthy,almostgrassyflavorthatisbalancedbythesweetnessofthecarrots,thisisaneyehealthypick-me-upintheafternoon.

1cupspinach,stemsremoved

2celerystalkswithleaves

2carrots,peeled1GrannySmithapple,coredCombinealltheingredientsinajuicerandserve.


Servingsize:¾cup

Calories: 78

Protein: 2g

Fiber: 5g

Fat: lessthan1g


Sodium: 94mg

VitaminA: 13,655IU

VitaminC: 13mg

VitaminE: 2IU



Lycopene: 1µg

Cucumber-KaleDrink

SERVES2

Kaleforwhatailsyou.Aprettyforestgreen,thisherbalgrassybeveragetasteslikeyouaredrinkinggoodhealth,andyouare—withmaculardegenerationaleadingcauseoflegalblindnessinpeopleoverage55,it’sadrinktoyourhealth.

3cupslooselychoppedkale,stemsremoved¾cupchoppedpineapple(freshorcanned)1largeorganiccucumber,skinlefton1smallapple,coredandpeeled

2teaspoonsfreshlysqueezedlemonjuice

½teaspoonmincedfreshginger½cupfreshmintleaves,stemsremoved


Combinealltheingredientsinajuicerandserve.


ServingSize:2cups

Calories: 210

Protein: 6g

Fiber: 7g

Fat: 8g

Saturatedfat: 1g

Sodium: 47mg

VitaminA: 16,104IU

VitaminC: 167mg

Zinc: 1mg



SERVES2

WhileallgrapefruitscontainvitaminCandfolate,pinkandredgrapefruitsareexcellentsourcesofcarotenoidsaswell.

3oranges

1pinkgrapefruit

Lightlyrollthefruitonthecounter,thencuteachinhalf.Useacitrusreamerorhandjuicertosqueezeintoacontainer.Stirandpourintoglasses.


ServingSize:2cups

Calories: 156

Protein: 3g

Fiber: 6g

Fat: lessthan1g


Sodium: 2mg

VitaminA: 2,057IU

VitaminC: 181mg



Lycopene: 1,884µg

Carrot-GingerJuice

SERVES2

Eightouncesofcarrotjuiceyieldasmuchas20percentofyourrecommendeddailyrequirementofvitaminCandahighdoseofbeta-caroteneandvitaminA.

8largeorganicpeeledcarrots,coarselychopped¼teaspoonmincedfreshginger2teaspoonsfreshlysqueezedlemonjuice

2cupsboilingwater

Combinealltheingredientsinablenderandblendfor2minutes.Strainthroughafine-meshsieve.Chillbeforeserving.


ServingSize:2cups

Calories: 120

Protein: 3g

Fiber: 8g

Fat: 1g


Sodium: 208mg

VitaminA: 48,114IU

VitaminC: 19mg

VitaminE: 3IU

Zinc: 1mg



Lycopene: 3µg


SERVES2

OrangesareanutritioussourceofvitaminCandpotassium.

1cupfrozenstrawberries1cuporangejuice

1cupsoymilk

Combinealltheingredientsinablenderandpuréeuntilsmooth,about45to60seconds.Serveimmediately.


ServingSize:1cup

Calories: 155

Protein: 5g

Fiber: 2g

Fat: 2g


Sodium: 64mg

VitaminA: 58IU

VitaminC: 46mg




SERVES4

Whatcouldbemorecoolingthanasliceofwatermelon?Aglassofit.Turnitintoacocktailbyaddingasplashofrumandadustingofconfectioners’sugar—andfeelgoodaboutthevitaminAandbeta-caroteneineachglass.

1tangerine,peeled,seeded,andquartered

4cupschilledcubedwatermelon,seedsremoved(orchooseaseedlessmelon)Juiceof½lime

2teaspoonsfreshlychoppedfreshmintleaves

Combinealltheingredientsinablenderandpuréeuntilsmooth,about45to60seconds.Serveimmediately.


ServingSize:2cups

Calories: 55

Protein: 1g

Fiber: 2g

Fat: lessthan1g


Sodium: 8mg

VitaminA: 697IU

VitaminC: 15mg



Apple-CeleryJuice

SERVES2

Theyweren’tkiddingwhentheysaidanappleaday;preliminaryresearchindicatesthatapplesmaybenefitthosewithmaculardegeneration,nottomentiondecreasingtheriskforotherissuesfromasthmatolungcancer.Thisjuiceisalsogoodonicewithashotofvodka.

2GrannySmithapples,seededandcoarselychopped4McIntoshapples,seededandcoarselychopped

2celerystalks,chopped

Combinealltheingredientsinablenderandblendfor1minute.Strainthroughafine-meshsieveandserve.



ServingSize:2cups

Calories: 216

Protein: 2g

Fiber: 15g

Fat: 1g


Sodium: 38mg

VitaminA: 501IU

VitaminC: 29mg

VitaminE: 2IU



RedPepperJuice

SERVES3

Unwaxedredbellpepperscanbefoundathealthfoodstores.Lookforperfectpepperswithnoblemishesandataut,shinyskin.Thepigmentthatturnstheirskinred(oryellowororange)isgoodforyou.

6unwaxedredbellpeppers,cored,seeded,andcoarselychoppedJuiceof1lemonSeasaltandfreshlygroundblackpepper,totasteCombinealltheingredientsinablenderandblendfor1minute.Strainthroughafine-meshsieveandserve.


Servingsize:⅔cup

Calories: 49

Protein: 2g

Protein: 2g

Fiber: 3g

Sodium: 239mg

VitaminA: 4,636IU

VitaminC: 193mg

VitaminE: 4IU



AbouttheAuthors

JenniferTrainerThompsonistheauthororcoauthorof16booksranginginsubjectsfromnuclearpowertocooking.NominatedforthreeJamesBeardAwards,shehaswrittennumerouscookbooks,includingTheFreshEggCookbook,HotSauce!,TheYachtingCookbook,andJumpUp&KissMe:SpicyVegetarianCooking.

Sheisthechefandcreatoroftheall-naturallineofspicysaucescalledJumpUp&KissMe,andaleaderinthespicyfoodsmovement.SheisthecoauthorofNuclearPower:BothSidesandBeyondEinstein:TheCosmicQuestfortheTheoryoftheUniverse,bothofwhichpresentedcomplicatedscientifictopicstothelayman.Ajournalistforover20years,Jenniferhasalsowrittenabouttopicsthatinteresther—science,food,travel,art,andlifestyle—forTheNewYorkTimes,Travel+Leisure,Omni,Discover,HarvardMagazine,andonherblog,jumpupandkiss.me.

http://jumpupandkiss.me

MirandaLoudPhotography

JohannaM.Seddon,MD,ScM,isarenownedmaculardegenerationclinician,researcher,author,andgeneticepidemiologist.AprofessorofophthalmologyatTuftsUniversitySchoolofMedicine,sheistheFoundingDirectoroftheOphthalmicEpidemiologyandGeneticsServiceattheNewEnglandEyeCenter,TuftsMedicalCenterinBoston,Massachusetts.Hergroundbreakingstudiesofelderlytwinsoverthepasttwodecadeshaveshownthatbothnature(genetics)andnurture(dietandbehaviors)contributetomaculardegeneration,andherresearchteamandcollaboratorshaveidentifiedamajorityoftheknowngenesassociatedwiththisdisease.Herdiscoveriesofmodifiablefactorsforage-relatedeyediseasesincludethebeneficialeffectsoftheantioxidantnutrientsluteinandzeaxanthin,aswellasanti-inflammatoryfoodscontainingomega-3fattyacids,andtheadverseeffectsofsmoking,obesity,andabdominaladiposity.Theauthorofmorethan250scientificpapers,bookchapters,andreviewarticles,shehasreceivednumerousawardsandhonorsforherpioneeringresearchandcontributionstothefieldsofophthalmicepidemiology,genetics,nutrition,andmaculardegeneration.

Contributors

LidiaMatticchioBastianichisatelevisionchef,bestsellingcookbookauthor,restaurateur,andownerofafoodandentertainmentbusiness.HercookbooksincludeLidiaCooksfromtheHeartofItalyandLidia’sItaly—bothcompanionbookstotheEmmy-nominatedtelevisionseriesLidia’sItaly—aswellasLidia’sFamilyTable,Lidia’sItalian-AmericanKitchen,Lidia’sItalianTable,andLaCucinadiLidia.Lidiaisthechef/owneroffouracclaimedNewYorkCityrestaurants—Felidia,Becco,Esca,andDelPosto(awardedfourstarsbyTheNewYorkTimes),aswellasLidia’sinPittsburghandKansasCity.SheandherfamilyalsoownEataly,thelargestartisanalItalianfoodandwinemarketplaceinNewYorkCity.Lidiahastakenherpassionforeducationandenrichmentthroughfood,makingculinaryclassesadefiningfocusofEataly.AsdeanofLaScuolaatEataly,Lidiaisresponsiblefortheculinarycurriculumforthefoodandwinecourses,demonstrations,andlecturesfromrenownedchefsandfoodandwineproducers.

RandiKonikoffBeranbaum,MS,RD,LDN,isanationallyrecognizednutritionistandmanagingeditorofNutritionToday.SheisalsotheauthorofnumerousarticlesappearinginTuftsHealthandNutritionLetter,Cooks

IllustratedMagazine,andGlamour.

ScottUehleiniscorporatechefforCanyonRanch,overseeingthefoodandbeverageprogramsatallresorts,hotels,SpaClubs,andLivingcommunities.TheauthorofseveralCanyonRanchcookbooks,ScotttrainedattheCulinaryInstituteofAmericainHydePark,NewYork,andstudiedwithMadeleineKammanatherschoolforAmericanchefsattheBeringerVineyardsinNapaValley,California.UnderScott’sdirection,CanyonRanchcuisinehasbeengiventophonorsbyCondéNastTravelerandGourmetmagazines,whichstatedthatchefUehleinandhisstaff“havebroughtCanyonRanchcuisineintoanewdimension.”ScotthasbeenhighlightedinBonAppetit,Self,Fitness,FoodArts,Esquire,Nation’sRestaurantNews,ChefMagazine,andHealth&FitnessUK.

InaGartenwasworkingintheWhiteHouseOfficeofManagementandBudgetin1978,eagertodosomethingmorecreative.ShewasstruckbyanadinTheNewYorkTimesforaspecialtyfoodstoreforsaleintheHamptons,andsoonenough,InaandherhusbandweredrivingtoLongIslandtoseethestore.Herofferwasaccepted—andsoitbegan.BarefootContessabecameastorecelebratedbothforitsstyleanddeliciousfood.InaistheauthorofsevenNewYorkTimesbestsellingcookbooks,includingTheBarefootContessaCookbook,BarefootContessaParties!,BarefootContessaFamilyStyle,BarefootinParis,BarefootContessaatHome,BarefootContessaBacktoBasics,HowEasyIsThat?,andFoolproof.

GreenStreetCaféwasformanyyearsoneofthebestrestaurantsinNorthampton,Massachusetts.Theever-changingmenuofFrenchcuisinefeaturedherbsandvegetablesfromlocalorganicgardens.WethankJimDozmatiandJohnSielskifortheirrecipeforthiscookbook,fortheirpoto’crème,andfortheirhospitality.

LocatedintheTexasHillCountry,LakeAustinSpaResorthasreceivedawardsandbeenhonoredbymanymagazines,includingCondéNastTraveler,Travel+Leisure,Allure,Health,GardenDesign,andU.S.News&WorldReport.ExecutivechefStéphaneBeaucampattendedtheBelliardculinaryschoolinParisbeforeapprenticingattheHôtelPlaza-Athénée,thencookingatseveralParisianlandmarkrestaurants.Hisfirstexperiencewithhealth-consciouscookerywasatthespaofEnghien-les-Bains,justoutsideParis.HebecameexecutivechefattheBuddhaBar,workingunderKazutoMatsusaka—apioneerofAsianfusioncooking.ThisledBeaucamptoLosAngeles,wherehefirst

workedattheBouchonBistroLyonnais,thenbecameexecutivechefandpastrychefatVermontRestaurant.Itwastheeco-friendly,organiclifestylethatdrewhimtoLakeAustinSpaResort.

JacquesPépingrewupinthekitchenofhisfamily’srestaurantnearLyon,France,whichledtotheyoungboy’sfirstapprenticeshipatage13attheGrandHoteldeL’Europe.PépinlaterservedaspersonalcheftosuchFrenchelitesasCharlesdeGaullebeforemovingtoNewYorkin1959.Thecelebratedauthorofnumerousbooksandhostofpopulartelevisionshows,hereceivedtheChevalierdeL’OrdreduMériteAgricolein1992,ChevalierdeL’OrdredesArtsetdesLettresin1997,andtheFrenchLegionofHonorin2002.In2005,hewasinductedintotheJamesBeardCookbookHallofFame.

DebraSamuels,wholivesinJapanwithherfamily,hastaughtcookingandwrittenmanyarticlesonJapanesefoodandcultureforAmericanandJapanesemagazinesandnewspapers.TheAmericanembassyhassponsoredDebra’scookingdemonstrationsthroughoutJapan.IntheUnitedStates,shehasdesignedandledcookingprogramsonobento,thepopularJapaneselunchbox,forcivicgroups,universitiesandfortheJapaneseembassyinWashington,DC.SheisthecoauthorwithTaekyungChungofTheKoreanTableandauthorofMyJapaneseTable:ALifetimeofCookingwithFriendsandFamily.

AliceWaters,ownerofChezPanisseRestaurantinBerkeley,California,haschampionedlocal,sustainablefarmsforoverfourdecades.SheisthefounderoftheEdibleSchoolyardatBerkeley’sMartinLutherKingJr.MiddleSchool,amodelpubliceducationprogramthatintegratesedibleeducationintothecorecurriculumandbringschildrenintoanewrelationshiptofoodwithhands-onplanting,harvesting,andcooking.Themissionofhernonprofitorganization,theEdibleSchoolyardProject,istogatherandsharethelessonsandbestpracticesofschoolgardens,kitchens,andlunchprogramsworldwide.Watersisalsotheauthorof10books,including40YearsofChezPanisse:ThePowerofGathering,TheArtofSimpleFood:NotesandRecipesfromaDeliciousRevolution,andTheEdibleSchoolyard:AUniversalIdea.

AndrewWeil,MD,isdirectoroftheArizonaCenterforIntegrativeMedicineattheUniversityofArizona,pioneersindevelopingacomprehensivecurriculuminintegrativemedicine.Dr.WeilisalsotheeditorialdirectorofthepopularwebsiteDrWeil.com,andappearsinprogramsonPBS.Heisafounderandco-ownerofTrueFoodKitchenrestaurantsandaninternationallyrecognizedexpert

andguestspeakeronmedicinalplants,alternativemedicine,andthereformofmedicaleducation.Dr.Weilistheauthorofmanyscientificarticlesandofelevenbooks,includingEatingWellforOptimumHealth:TheEssentialGuidetoFood,Diet,andNutrition,andWhyOurHealthMatters:AVisionofMedicineThatCanTransformOurFuture.

MetricConversionCharts

VEGETABLESANDHERBS

Barley(cooked) 2cups 314g

Basilleaves(chopped) ¼cup 6g

Beansprouts ¾cup 148g

Bellpepper(chopped) 1cup 108g

Bellpepper(thinlysliced) 1cup 112g

Broccoliflorets 2cups 134g

Greencabbage(shredded) 6cups 1020g

Carrots(chopped) ½cup 122g

Carrots(julienned) 1cup 110g

Carrots(coarselygrated) 2½cups 265g

Celery(chopped) ½cup 122g

Chives(chopped) ½cup 24g

Cilantro(chopped) ⅓cup 4g

Cilantro(chopped) ¼cup 3g

Cornkernels 1½cups 328g

Cornkernels 4cups 875g

Creminimushrooms 1cup 90g

Guacamole 2cups 480g

Kale(chopped) 1cup 67g

Mintleaves(chopped) ½cup,lightlypacked 10g

Onion(diced) 75g

Onion(diced) ½cup 75g

Parsley(chopped) ¼cup 5g

Pumpkin,canned ¾cup 180g

Scallions(chopped) ½cup 50g

Snowpeas 1cup 98g

Snowpeas(julienned) 1½cups 147g

Spinach 1cup 225g

Sun-driedtomatoes,packedinoil ¼cup 28g

Tomatoes(chopped) 2cups 400g

Tomatoes,canned(crushed) 1cup 244g

FRUIT

Blueberries 1cup 145g

Driedcranberries ¼cup 57g

Currants ¼cup 28g

Gojiberries(dried) ⅓cup 43g

Grapes(halved) ¾cup 69g

Pineapple(diced) 1cup 155g

Strawberries 1cup 200g

Watermelon(cubed) 4cups 540g

BEANSANDGRAINS

Brownrice(cooked) 1⅓cups 258g

Buckwheatgroats 1cup 180g

Buckwheatgroats 1cup 180g

Cannellinibeans(dried) 2cups 400g

Edamame(shelled) 1cup 142g

Limabeans 2cups 504g

Long-grainwhiterice ½cup 93g

Masaharina ¾cup 87g

Quinoa(dry) 1cup 170g

NUTSANDNUTBUTTERS

Almonds(whole) 2cups 284g

PeanutButter ¼cup 64g

Peanuts(chopped) ¼cup 30g

Peanuts(chopped) ⅓cup 40g

Pecans ¼cup 30g

Pistachios(chopped) ½cup 50g

Walnuts(finelychopped) ½cup 65g

DAIRY

Cheddarcheese(grated) 1cup 112g

Goatcheese ¼cup 28g

Parmesancheese(grated) ½cup 50g

Greekyogurt ½cup 114g

Plainyogurt 1cup 250g

BUTTER

¼cup ½stick 57g

½cup 1stick 113g

MISCELLANEOUSPANTRYITEMS

All-purposeflour 2cups 240g

Bottledchestnuts ¾cup 107g

Breadcrumbs 1cup 112g

Brownsugar ½cup,firmlypacked 99g

Chocolatechips 1½cups 336g

Cocoapowder ½cup 43g

Coconutflakes ¼cup 60g

Confectioners’sugar ⅓cup 41g

Ice ½cup 70g

Ketchup ¼cup 60g

Mayonnaise ¼cup 52g

Mellowwhitemiso ¼cup 64g

Sourcream ½cup 96g

Sugar ½cup 100g

Sugar ⅓cup 66g

Thairedcurrypaste ¼cup 55g

Udonnoodles 3cups 480g

Wholewheatpastryflour 2cups 240g

WEIGHTS

3ounces 85g

3.75ounces 106g

4ounces ¼pound 113g

5ounces 142g

6ounces 170g

7ounces 198g

8ounces ½pound 227g

9ounces 255g

10ounces 283g

12ounces 340g

13.5ounces 383g

14ounces 397g

15ounces 425g

16ounces 1pound 454g

21ounces 595g

24ounces 1½pounds 680g

28ounces 794g

32ounces 2pounds 907g

48ounces 3pounds 1,361g

LENGTHS

⅛inch 3mm

6mm

¼inch6mm

½inch 13mm

¾inch 19mm

1inch 2.5cm

2inches 5cm

5inches 13cm

6inches 15cm

8inches 20cm

9inches 23cm

10inches 25cm

12inches 30cm

13inches 33cm

16inches 41cm

VOLUMES

4cups 32floz 950ml

2cups 16floz 475ml

1cup 8floz 250ml

¾cup 6floz 185ml

½cup 4floz 125ml

⅓cup ⅔floz 80ml

¼cup 2floz 60ml

2tablespoons 1floz 30ml

TEMPERATURES

75°F 24°C

80°F 27°C

110°F 43°C

115°F 46°C

145°F 63°C

160°F 71°C

325°F 163°C

350°F 177°C

375°F 191°C

400°F 204°C

425°F 218°C

450°F 232°C

Methodology

EatRightforYourSight®,thecookbookoftheAmericanMacularDegenerationFoundation,appliedtheESHAResearch’sGenesis®R&Ddatabasetoanalyzethenutritioninformationforalloftherecipes.ESHA’sdatabasecontainsinformationformorethan40,000foods,fooditems,rawmaterials,wholefoods,chemicals,thelatestUSDAdata,andotherfoodindustryingredientscompiledjustforGenesiscustomers.ESHAResearchsoftwareisacurrentandreliablenutritionalanalysisprogramandusestheUSDAStandardReferencedatabase.ESHAisupdatedwiththelatestUSDAreleaseeveryyear,andUSDAfoodsmakeupapproximately25percentofthedata.Additionally,ESHAusesmanufacturerdata,whichmakeupapproximately53percentofthedatabase.TheESHAdatabasereports160nutrientsandnutritionalcomponentsthatareindividuallysourced.IndividualsourcingallowsESHAtokeepanaccurate,verifiablerecordofeverydatapoint—akeytonutritionalaccuracy.ESHAprovidesvolumeandmeasuresforeachfoodasappropriate.Additionally,forrecipepurposes,ESHAprovidesdatathatallowuserstotakeintoaccountthe

cookingandprocessinglossesthatoccurduringrecipepreparation.Forthecookbook,eachrecipe’singredientswereenteredintotheESHAdatabasesusingtheclosestmatchavailableandanalyzedforthefollowing:totalenergy(kcal)(calories),protein(g),totalfat(g),saturatedfat(g),fiber(g),vitaminA(IU),vitaminC(mg),vitaminD(IU),vitaminE(IU),sodium(mg),zinc(mg),omega-3fattyacids(g),beta-carotene(µg),lycopene(µg),andluteinandzeaxanthin(µg).Someofthesenutrientshavebeenrelatedtoocularhealth,specificallymaculardegeneration.Eachrecipeusesservingsizesassessedatthetimethefoodsweremade.Dependingonportionsizeandcookingvariantssuchasevaporation,thenutrientdensitymayvary.Thenutrientswerecalculatedusingstandardmeasurements,andallwereroundedupifthedecimalwashigherthan0.5.Roundingnutrientvaluesisoneofthestepsinformulatingnutritionlabels.Currently,therearenointernationallyrecognizedroundingrulesfornutritionalinformationonfoodlabels(i.e.,roundingisnotspecifiedintheCodexGuidelinesonNutritionLabeling).However,roundingrulescanbefoundinmanynutritionlabelingregulations/guidelinesworldwide.Differentroundingrulesmaybeappliedondifferentnutrientsand/ordifferentconcentrationsofthesamenutrient.

Acknowledgments

Abookofthissorttakesacommunityoftalents,andtherearemanypeopletothank.ThisprojectwouldnothavebeenpossiblewithoutthegroundbreakingresearchofDr.JohannaSeddon,oneofAmerica’sleadingexpertsinthefieldofage-relatedmaculardegeneration.

Seddon,withherstaffandcollaboratorsatTuftsUniversitySchoolofMedicine,hasconductedseminalnutritionalstudiesofeyediseasesoverthepast25years.Thankstoherguidanceandresearchdiscoveries,thisbookfeaturesingredientsandrecipesthatarebeneficialtoeyehealth.ChipGoehring,presidentoftheAmericanMacularDegenerationFoundation,wasalsokey.Hehadaconceptforthebookandsetitinmotion,alwaysinsistingquietlyonexcellence.

WhatapleasuretoworkwithChip—hemadeitpossibletoassemblethestellarteamofphotographerJasonHouston,designerHansTeensma,manager

RosalindTorrey,foodstylistCatrineKelty,andassistantJodiFijal.WealsobenefitedfromdatafromnutritionistRandiKonikoffBeranbaum,MS,RD,LDN,andthefollowinggenerousrecipecontributions:FishSoupwithVegetables©2009LidiaMatticchioBastianichMisoSoup©2011DebraSamuels

TuscanKaleSalad©2012AndrewWeil,MD

SalmonwithPepperedBalsamicStrawberries,courtesyofCanyonRanchCookingGrilledHerbedTunaonSpinachSalad©1994JacquesPépinRicePaperSalmonwithSatayDrizzle,courtesyofLakeAustinSpaResortPumpkinPappardelle,courtesyofCanyonRanchCookingRedCurryVegetableswithCoconutSauce,courtesyofCanyonRanchCookingSpicyUdonNoodles©2003LakeAustinSpaResortJacquesPépin’sProvencePizza©1994JacquesPépinAliceWaters’sCannelliniBeansandWiltedGreens©1996AliceWatersandtheCooksofChezPanisseTangoRoseInc.

InaGarten’sConfettiCorn©2008InaGartenChezPanisse’sSpicyBroccoliVegetableSauté©1996AliceWatersandtheCooksofChezPanisseTangoRoseInc.

SpaBaklava©1998CanyonRanchCooking

Lastly,thisbookisbetterforthesmartinputandcontributionsbyJeanneBesser,DeborahGeering,TrishaThompson,VirginiaWillis,LisaEkus,LynneBertrand,PaulRocheleau,PaulF.Gariepy,KarenJ.Westergaard,MarkTorrey,andGeorgeandSydneyTorrey.AfinalthankstoGarySchiff,whointroducedmetoChip,andsuspectedwe’dbondoverfood,orientalrugs,andtheBeatles.

—JenniferTrainerThompson

TheAmericanMacularDegenerationFoundation

ThemissionoftheAmericanMacularDegenerationFoundationistoworkfortheprevention,treatment,andcureofmaculardegenerationbyraisingpublicawarenessandknowledgeabouttheincreasingthreatofmaculardegeneration,providingsupportandadvocacyforthoseafflictedwiththediseaseandtheirfamilies,andsupportingscientificresearch.

AmericanMacularDegenerationFoundationP.O.Box515,Northampton,MA01061-0515macular.orgEmail:[email protected]:1.888.MACULAR(622.8527)

http://macular.org

mailto:[email protected]

TheAMDFisa501(c)(3)non-profit,publiclysupportedorganizationasdescribedinsections509(a)(1)and170(b)(1)(A)(vi)oftheInternalRevenueCode.ContributionstotheFoundationaretaxdeductibletotheextentallowedbylaw.

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