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healthiest wayof eating group

week 4

WHICH FOODS ARE

GOOD FOD HEART

HEALTH?

Focus: Which foods are good for

heart health?

The focus of Week 4 is to eat more beans, legumes, nuts, seeds, and other

foods that can help support heart health. Studies have shown that diets that

contain nutrient-rich foods, such as the Mediterranean Diet, confer protection

against heart disease. There are many nutrients found in the World’s Healthiest

Foods that promote heart health including: soluble fiber, concentrated in beans

and legumes, which helps to reduce cholesterol;

omega-3 fatty acids, concentrated in fish, flaxseeds,

and walnuts, which lower levels of blood lipids and

inflammatory markers related to cardiovascular dis-

ease; phytosterols, found in nuts and seeds, which

lower LDL levels; and flavonoid and carotenoid phy-

tonutrients, concentrated in fruits and vegetables,

which protect against one of the first stages of athero-

sclerosis development, the oxidation of LDL choles-

terol.

This week you’ll learn more about heart-healthy foods,

how to easily prepare beans and legumes, and how to

roast nuts and seeds the healthiest way. You’ll also

learn preparation techniques for foods included in this

week’s menu, including black beans, garden peas,

zucchini, tomatoes, turmeric, cashews, and more.

The Menu for Week 4 includes recipes that feature cre-

ative ways of enjoying beans, legumes, nuts, seeds, and other heart-healthy

foods throughout your meal. It can be enjoyed as lunch or dinner.

�

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Week 4 Menu

• Black Bean Chili with Toppings

• 5-Minute Salad with Healthy Vinaigrette

• Mediterranean Feast: 3-Minute “Healthy

Sautéed” Peas, Zucchini, and Tomatoes

• Fruit Parfait with Cashew Cream

• Healthy Lifestyle Tea

Black Bean Chili with Toppings

This recipe is featured on page 613 of The World’s Healthiest Foods book.

1 onion, medium

2 TBS + 2 TBS low-sodium vegetable broth

1 15-oz can black beans, preferably organic

2 TBS extra virgin olive oil

2 cloves garlic

1 15-oz can diced tomatoes (do not drain)

2 TBS chili powder

Sea salt and pepper to taste

Cilantro, chopped

Cumin powder

1. Dice onion and let it sit at least 5 minutes before cooking.

2. Press or mince garlic and let it sit for at least 5 minutes before cooking.

3. Heat 2 TBS vegetable broth over medium heat in stainless steel skillet.

4. When broth begins to steam, add onions (except for 1 TBS to be reserved for

chili topping) and cover for 3 minutes. The onions will release a small amount of

liquid. Uncover, add another 2 TBS broth, and continue to stir for 4 minutes,

leaving the lid off.

5. Remove the onions from the heat when they are translucent, which should be

after 7 minutes of cooking.

6. To a medium-size sauce pan, add black beans, olive oil, garlic, tomatoes, chili

powder, and salt and pepper to taste. Add onions and stir well. Cover and sim-

mer for about 20 minutes.

7. While chili is cooking, prepare the toppings, which should be served in small

bowls or plates and be available on the table with the chili so that everyone can

help themselves to the toppings that they prefer. Preparation is easy—just chop

walnuts and sunflower seeds and dice red bell pepper, onions, and fresh chili

pepper.

8. When chili is done, stir in cumin and cilantro.

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Chili Toppings

2 TBS walnuts, ground

2 TBS sunflower seeds,

ground

2 TBS low-fat yogurt

1 TBS onions, diced

1 small fresh chili pepper

Preparation Tip: Black beans Canned beans are really convenient to use when you don’t have the time to

soak and cook beans; unlike canned vegetables, which have lost much of their

nutritional value, there is little difference between the nutritional value of canned

beans and those you cook yourself. Canning lowers vegetables’ nutritional value

since they are best lightly cooked for a short period of time, while their canning

process requires long cooking times at high temperatures. Alternatively, beans

require a long time to cook whether they are canned or you cook them yourself,

which is why there is not much of a difference in the nutrients they offer. I prefer

to purchase canned beans that are organically grown and that contain little, if

any, additional sodium.

Rinse canned black beans well under cold running water. This will help to elimi-

nate some of the beans’ oligosaccharides, the complex sugar molecules that can

lead to indigestion and flatulence.

Preparation Tip: Healthy Sauté“Healthy Sauté” is a healthy alternative to sautéing that uses broth instead of oil

to cook vegetables and other foods. Healthy Sauté lets you easily make vegeta-

bles with robust flavors in a matter of minutes, preserving their inherent nutrient

richness. Since it doesn’t use heated oils, “Healthy Sauté” avoids the formation

of carcinogenic compound created when oils are heated to high temperatures.

To “Healthy Sauté,” heat broth in a stainless steel skillet. When the broth begins

to steam, add vegetables and cover. Sauté for recommended amount of time

and then remove the cover and stir the vegetables, continuing to cook uncovered

for designated amount of time.

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Preparation Tip: OnionCut onion in half so that each piece will contain part of the root. Peel the onion.

Place peeled onion half on cutting board. If you use your right hand to cut, have

the root end to your left and the flat-edge end to the right. Make vertical slices

through onion that run perpendicular to the way you cut the onion in half. Have

these slices be about 1/8- to 1/4-inches wide, cutting just short of the root so it

will be left intact. Next, make horizontal 1/8- to 1/4-inches wide slices through

onion, starting at the cut end (the end away from the root) and moving towards

the root, but leaving it intact. Finally, cut the onion vertically through the other

slices (parallel to the flat-edge end). The onion will fall into pieces. For a step-by-

step photograph showing how to cut onions this way, see page 274 of The

World’s Healthiest Foods book.

Let the onion sit for 5 minutes before incorporating it into recipe to allow the con-

version of the maximum amount of onion’s sulfur-containing phytonutrients to

occur. This will greatly enhance its health-promoting benefits. You’ll notice that as

you let it sit, its notably eye-watering aroma appears; that because the same

compounds responsible for its health benefits are also responsible for its smell

and flavor. For more information on the importance of letting onions sit before

cooking them or eating them, see page 276 of The World’s Healthiest Foods

book

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Preparation Tip: GarlicSeparate the individual cloves by placing bulb on cutting board and gently, but

firmly, applying pressure with the palm of your hand at an angle. This will cause

the layers of skin that hold the bulb together to separate. Alternatively, you can

insert a knife between the individual cloves to separate them from the rest of the

bulb.

To peel the skin off of the clove, place the side of a chef’s knife on it and give it a

quick whack with the palm of your hand. This will loosen the skin so you can

easily remove it.

Slice the garlic into 1/16-inch pieces. Then cut across the slices of garlic using a

rocking motion with your knife, chopping it into the desired size. For minced gar-

lic, chop fine.

Let garlic sit for 5-10 minutes before incorporating it into recipe to allow the con-

version of the maximum amount of garlic’s sulfur-containing phytonutrients to

occur. This will greatly enhance its health-promoting benefits. You’ll notice that as

you let it sit, its notably pungent aroma appears; that’s because the same com-

pounds responsible for its health benefits are also responsible for its famous

smell and flavor. For more information on the importance of letting garlic sit

before cooking it or eating it, see page 261 of The World’s Healthiest Foods

book.

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5-Minute Green Salad

with Healthy Vinaigrette

This recipe is featured on page 143 of The World’s Healthiest Foods book.

Salad

4 cups salad greens (romaine, green leaf, red leaf, Boston and/or

prepackaged mixed greens)

Dressing

3 TBS extra virgin olive oil

1 TBS fresh lemon juice

Sea salt and pepper to taste Serves 2

1. Combine extra virgin olive oil, lemon juice (or balsamic vinegar if you prefer),

sea salt and pepper in a bowl. For a more well integrated dressing, whisk in the

olive oil a little at a time.

2. Wash salad greens and then toss them with dressing just before serving

10 Variations for Healthy Vinaigrette Dressing

1. French: add 1 tsp of Dijon mustard

2. Asian: add a few drops of tamari (soy sauce)

3. Ginger: add 1/2 tsp of grated ginger

4. Parsley: add 1 TBS parsley

5. Chives: add 1 TBS chives

6. Garlic: add 1 clove pressed garlic

7. Basil: add 6 leaves of fresh chopped basil

8. Italian Herb: add 2 tsp chopped fresh rosemary and

1 tsp chopped fresh oregano

9. Anchovy/Capers: add 5 anchovy fillets and 1 tsp capers

10. Creamy: add 2 TBS low-fat plain yogurt

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Preparation Tip: Salad greens

Head lettuce (such as romaine, butter lettuce, green or red leaf lettuce)

Remove and discard the outer leaves. Slice off the roots as well as the tips of

the remaining leaves since they tend to be bitter. Chop the remaining lettuce,

rinse well, and then either pat dry or use a salad spinner if you have one avail-

able to remove the excess water.

Loose salad greens (such as arugula, watercress, mizuna, or prepack-

aged salad mixes)

To wash loose salad greens, first trim their roots, separate the leaves and them

place them in a large bowl of tepid water, swishing them around with your hands

to dislodge any dirt. Remove the leaves from the water, refill the bowl with clean

water, and repeat this process until no dirt remains in the water (usually about

two to three times will do the trick).

For more on preparing delicious salads, see page 140 of The World’s Healthiest

Foods book.

Preparation Tip: Lemon juiceRinse lemon before cutting. Its best to juice a lemon when it’s at room tempera-

ture since it produces more juice when it is not cold. Roll the lemon under the

palm of your hand on a flat surface to extract more juice. Cut the lemon in half,

removing the visible seeds from the fruit. You can juice the lemon using a juicer

or reamer, or squeezing it by hand.

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Mediterranean Feast: 3-Minute

“Healthy Sautéed” Green Peas,

Zucchini, and Tomatoes

This recipe is featured on page 277 of The World’s Healthiest Foods book.

1 cup garden peas, frozen

1 tomato, medium size

1 zucchini, medium size

3 TBS low-sodium vegetable broth

Mediterranean Dressing

3 TBS extra virgin olive oil

2 tsp lemon juice

2 medium cloves garlic

Sea salt and pepper to taste

1. Press or chop garlic and let sit for at least 5 minutes before cooking.

2. Heat 3 TBS broth over medium heat in a stainless steel skillet.

3. While broth is heating, chop tomato and slice zucchini into 1/4-inch slices.

4. When broth begins to steam, add garden peas, tomato, and zucchini and

sauté covered for 3 minutes.

5. Transfer to a bowl. For more flavor, toss vegetables with the dressing ingredi-

ents while it is still hot. (Mediterranean Dressing does not need to be made sep-

arately.)

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Preparation Tip: “Healthy Saut锓Healthy Sauté” is a healthy alternative to sautéing that uses broth instead of oil

to cook vegetables and other foods. Healthy Sauté lets you easily make vegeta-

bles with robust flavors in a matter of minutes, preserving their inherent nutrient

richness. Since it doesn’t use heated oils, “Healthy Sauté” avoids the formation

of carcinogenic compound created when oils are heated to high temperatures.

To “Healthy Sauté,” heat broth in a stainless steel skillet. When the broth begins

to steam, add vegetables and cover. Sauté for recommended amount of time

and then remove the cover and stir the vegetables, continuing to cook uncovered

for designated amount of time.

Preparation Tip: ZucchiniRinse the zucchini under cold running water before cutting. It is best to not peel

the zucchini since the skin contains powerful carotenoid antioxidants, including

lutein, which have many health-promoting benefits. Purchasing organically grown

zucchini allows you to enjoy the skin without concern about pesticide residues.

Cutting zucchini into slices of equal thickness will help them to cook more even-

ly. Since slicing them thin will help them to cook more quickly, I suggest cutting

them into 1/4-inch slices.

To dice zucchini slice zucchini lengthwise 1/4-inch thick. Stack slices and cut

lengthwise into 1/4-inch slices. Cut across slices at 1/4-inch intervals for 1/4-

inch cubes.

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Preparation Tip: TomatoesRinse the tomato under cold running water before cutting. To remove the pulp

and seeds from the tomato, first remove the stem with a knife. Cut tomato in half

horizontally so that the stem side is on one half. Gently squeeze each tomato

half to remove seeds and excess juice. Cut each half into four pieces and then

cut across these wedges to chop the tomato. While raw tomatoes contain a great

concentration of nutrients, heating the tomatoes, as you will do in the Healthy

Sauté method, helps to increase the availability of its lycopene carotenoid, which

has been found to have heart health benefits.

Preparation Tip: Garden peasWhile you can use fresh garden peas, they are not readily available in most

places throughout the year. Therefore, frozen shelled garden peas are a good

substitute. Since they are blanched before freezing, they take only a few minutes

to prepare.

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Fruit Parfait with Cashew Cream

This recipe is featured on page 550 of The World’s Healthiest Foods book.

1/3 cup cashews

3 TBS water

1 tsp maple syrup

1-1/2 tsp almond extract

pinch of sea salt

2 cups fresh fruit: berries, grapes, chopped pears,

chopped apples and/or your favorite fruit in season

1 TBS chopped cashews

Serves 2

1. Blend cashews, water, maple syrup, almond extract, and sea salt in blender

on high speed until smooth (2-3 minutes).

2. Add additional water in small amounts to create desired consistency of

cashew cream.

3. In 2 wine glasses, place layers of fruit and cashew cream. Top with chopped

cashews.

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Preparation Tip: FruitIf you use fruit like apples or pears, wash them well under cold running water

before cutting. Once you have cut the fruit, the enzymes in the flesh will oxidize,

causing it to turn brown. To prevent this browning, prepare a bowl of water large

enough to hold the quantity of fruit you will be cutting. For every 2 cups of water,

add 2 TBS lemon juice. Add fruit to the lemon/water solution as you cut it. When

you are done slicing, use a colander to strain the fruit.

If you use fruit like berries or grapes, wash them gently using the light pressure

of the sink sprayer if possible. To prevent them from becoming waterlogged,

wash them right before eating or using in a recipe. Do not remove the caps of

strawberries until after you have washed them.

Preparation Tip: CashewsWhole shelled cashews can be chopped by hand or can be placed in a food

processor to chop. If using a food processor, it is best to pulse on and off a few

times instead of running the blade constantly as this will help ensure that you

end up with chopped cashews rather than cashew butter.

Preparation Tip: “No Bake Recipes”I have discovered that fruits retain their maximum nutrients and their best taste

when they are enjoyed fresh and not prepared in a cooked recipe. That is

because their nutrients—including vitamins, antioxidants, and enzymes—are

unable to withstand the temperature (350˚F/175˚C) used in baking. So that you

can get the most enjoyment and benefit from fruit, I created quick and easy

recipes, such as this Fruit Parfait with Cashew Cream, which require no baking. I

call these recipes “No Bake Recipes.”

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Healthy Lifestyle Tea

2 cups brewed green tea

2 tsp lemon juice

1. Add 1 tsp lemon juice to 1 cup of brewed tea.

Optional: if you’re sensitive to caffeine, you can

drink decaffeinated green tea instead.

For more information about Healthy Lifestyle Tea, see page 31 of The World’s

Healthiest Foods book.

Serves 2

Preparation Tip: Green teaGreen tea has numerous health benefits. Research has shown that three cups of

green tea a day can reduce body weight and waist circumference by 5% in three

months. Not only does it inhibit the breakdown of fats, it also increases your

metabolism. Concentrated in antioxidant catechin phytonutrients such as epigal-

locatechingallate (EGCG), green tea also helps to inhibit the oxidation of LDL-

cholesterol, which when oxidized is one of the contributing causes of atheroscle-

rosis. Therefore, green tea can play an important role in a diet that promotes car-

diovascular health. Additionally, research has shown a connection between

catchin intake and decreased risk of many types of cancers.

When preparing green tea, use four grams of loose tea leaves for each eight

ounces of water. Although heartily boiling water is used to brew black and oolong

teas, green tea needs much lower temperatures (160-170˚F; 79-85˚C). Some

types of green tea only need to steep for 30 to 60 seconds although varieties

such as Nilgiri and Dragonwell will take longer.

Preparation Tip: Lemon juiceRinse lemon before cutting. It’s best to juice a lemon when it’s at room tempera-

ture since it produces more juice when it is not cold. Roll the lemon under the

palm of your hand on a flat surface to extract more juice. Cut the lemon in half,

removing the visible seeds from the fruit. You can juice the lemon using a juicer

or reamer, or squeezing it by hand.

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SHOPPING LIST FOR WEEK 4 MENU

This shopping list will prepare Week 4’s menu for two people. If your group con-

sists of four people, you should buy double the amount of ingredients listed. If

your group consists of six people, you should buy triple the amount of ingredi-

ents listed. If your group consists of eight people you should multiply by four

times the amount of ingredients listed.

Vegetables1 onion, medium

4 cloves garlic

1 15-oz can diced tomatoes (do not drain)

1 small bunch fresh cilantro

1 small fresh chili pepper

1 cup garden peas, frozen

1 tomato, medium size

1 zucchini, medium size

4 cups salad greens (romaine, green leaf, red leaf, Boston and/or

prepackaged mixed greens)

Fruit7 tsp Lemon juice (about 3 lemons should make enough juice)

2 cups Fresh fruit: berries, grapes,, pears and/or your favorite fruit in

in season

Legumes1 15-oz can black beans, preferably organic

Nuts/Seeds2 TBS walnuts, ground

2 TBS sunflower seeds, ground

1/3 cup + 1 TBS cashews

Oils8 TBS extra virgin olive oil

Dairy2 TBS low-fat yogurt

Herbs/Spices/Other7 TBS low-sodium vegetable broth

2 TBS chili powder

cumin powder

1 tsp maple syrup

1-1/2 tsp almond extract

Green tea

Sea salt and black pepper

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Healthy Eating Topics of Interest

Foods with Heart-Health BenefitsA diet high in cholesterol and saturated fats and low in fruits, vegetables, whole

grains, legumes, and fiber is associated with heart disease. Populations that eat

traditional diets high in vegetables, fiber, and whole grains (such as those that

follow the Mediterranean Diet) tend to have much lower rates of heart disease

and vascular disease than populations that eat high amounts of cholesterol and

saturated fats from animal products. Following are some of the World’s

Healthiest Foods shown to be beneficial for heart health and a brief description

of their benefits.

FOOD BENEFITS Beans/legumes Rich in cholesterol-lowering nutrients such as soluble fiber

Intake of beans has been associated with enhanced heart health

Almonds Found to reduce total cholesterol and LDL levels

Rich in vitamin E

Walnuts Found to reduce total and LDL cholesterol and increase

elasticity of arteries

Rich in heart-healthy ALA, an omega-3 fatty acid, and the

antioxidant, ellagic acid

Flaxseeds Found to reduce total and LDL cholesterol levels

Fish rich in omega-3 Fish and omega-3 intake reduce triglycerides

fatty acids including Intake associated with reduced risk of heart attack and stroke

salmon, tuna, sardines,

and cod

I

Organically grown Rich in nutrients that promote heart health including vitamin B6,

fruits and vegetables vitamin C, magnesium, and antioxidant flavonoids and carotenoids

Garlic and onions Contain compounds that have been shown to lower cholesterol levels

Lower blood pressure in case of hypertension

Tomatoes Great source of lycopene, a carotenoid antioxidant whose dietary intake

i s associated with a reduced risk of heart disease

Cranberries Rich in polyphenolic antioxidants

Cranberry intake has been associated with improved blood

vessel function

Oats Contain beta-glucan, which reduces cholesterol, and

avenathramides, antioxidants that prevent LDL damage

Extra virgin olive oil Its antioxidants protect against LDL oxidation

Green tea Intake associated with reduced risk of heart disease

Studies show it can reduce triglyceride and LDL levels

Turmeric Anti-inflammatory properties

Helps prevent LDL oxidation

For more information on preparing foods that support heart health, please see:

The World’s Healthiest Foods book: Page 813-15

The World’s Healthiest Foods website:

http://whfoods.org/genpage.php?tname=disease&dbid=4, http://whfoods.org/gen-

page.php?tname=fightdz&dbid=27, and

http://whfoods.org/genpage.php?tname=disease&dbid=15

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Preparing Beans/Legumes

Canned beans/legumesCanned beans are really convenient to use when you don’t have the time to

soak and cook beans and unlike canned vegetables, which have lost much of

their nutritional value, there is little difference between the nutritional value of

canned beans and those you cook yourself. Canning lowers vegetables’ nutrition-

al value since they are best lightly cooked for a short period of time, while their

canning process requires long cooking times at high temperatures. Alternatively,

beans require a long time to cook whether they are canned or you cook them

yourself, which is why there is not much of a different in the nutrients they offer. I

prefer to purchase canned beans that are organically grown and that contain lit-

tle, if any, additional sodium.

Rinse canned black beans well under cold running water. This will help to elimi-

nate some of the beans’ oligosaccharides, the complex sugar molecules that can

lead to indigestion and flatulence.

Home Cooked beans/legumesIf you choose to cook your own beans, before washing beans, spread them out

on a light colored plate or cooking surface to check for, and remove, small

stones, debris, or damaged beans. After this process, place the beans in a

strainer, rinsing them thoroughly under cool running water.

To shorten their cooking time and make them easier to digest, beans should be

presoaked since presoaking has been found to reduce the raffinose-type

oligosaccharides, sugars associated with causing flatulence. (It is only necessary

to presoak beans, other legumes such as split peas and lentils do not need to

be presoaked.) Add 4 cups of water to 1 cup of beans and soak for 8 hours to

overnight. Drain and rinse before cooking.

To cook beans/legumes on the stovetop, add them to a pot of fresh water or

broth using the ratio of 1 part bean/legumes to 3 parts water. Bring the

beans/legumes to a boil and then reduce to a simmer, partially covering the pot.

Cooking times are shown in the chart that follows. If any foam develops, you can

skim it off during the simmering process.

Do not add any seasonings that are salty or acidic during the cooking process;

wait until after the beans/legumes have been cooked since adding them earlier

will make them tough and greatly increase the cooking time.

See chart on the following page for cooking times for different varieties of

beans/legumes.

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For more information on preparing beans/legumes, please see:

The World’s Healthiest Foods book: Page 590-91, 612-14

The World’s Healthiest Foods website:

http://whfoods.org/genpage.php?tname=foodspice&dbid=2

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Legume Cooking Chart

Quantity: 1 cup Simmering Time

Black beans 1-1_ hours

Garbanzo beans 1-1_ hours

Kidney beans 1-1_ hours

Lentils 20-30 minutes

Lima beans 40-50 minutes

Navy beans 1-1_ hours

Pinto beans 1-1_ hours

Soybeans 1-1_ hours

Split peas 30-35 minutes

Light Roasting Nuts and Seeds

Raw nuts or those that have been lightly roasted at home are healthier than

most commercially available roasted nuts and seeds. That’s because, even if

they are dry roasted, most commercially available nuts and seeds are heated to

a high temperature (over 350˚F/177˚C), which damages their delicate oils, result-

ing in the formation of free radicals. The problem with the free radicals is that

that cause lipid peroxidation—the oxidizing of fats in your bloodstream that trig-

ger tiny injuries in artery walls—the first step in the build-up of plaque and ather-

osclerosis.

If you want to enjoy nuts and seeds with a lightly roasted flavor, I suggest low

temperature roasting. Here’s how you can create delicious and healthy roasted

nuts and seeds in a manner of minutes.

Preheat oven to 160-170˚F or 75˚C. Place a thin layer of nuts or seeds (about 2

cups) on a cookie sheet. Cook for 15-20 minutes. To enhance the “roasted” fla-

vor, try putting a little liquid aminos or tamari (soy sauce) in a spray bottle and

misting the nuts or seeds before cooking.

For more information on light roasting nuts and seeds, please see:

The World’s Healthiest Foods book: Page 508

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