why do we need antioxidant-rich foods each day? · tend to be bitter.make a cut lengthwise through...

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week 1

healthiest wayof eating group

WHY DO WE NEED

ANTIOXIDANT-RICH

FOODS EACH DAY?

Focus: Why do we need such a large

quantity of antioxidants each day?

The focus of Week 1 is to eat more antioxidant-rich

foods, which helps cleanse the body of free radicals

giving you increased energy. Antioxidants are dietary

compounds that directly bind to and destroy free radi-

cals (also known as reactive oxygen species, or

ROS) that cause oxidative damage to cells. Since

each cell is barraged by 10,000 free radicals each

day, we need more antioxidants from food than you

could imagine—each day—to neutralize free radicals

and guard the health of our cells. When free radicals

damage the structure and function of cells, they can’t

work well; this can lead to reduced energy, loss of skin

elasticity, impaired vision, atherosclerosis, and cell

changes that can lead to cancer. As you can see,

antioxidants can play an important role in promoting our

health by helping to protect us from these various con-

ditions. (For more on Cellular Nutrition, see page 71 of

The World’s Healthiest Foods book.)

This week you’ll learn more about antioxidants—what

they are and why they are important—as well as focus

on incorporating more antioxidant-rich fruits into your diet. You’ll also learn

preparation techniques for foods included in this week’s menu, such as broccoli,

salmon, lemon juice, garlic, onions, salad greens, papaya, blueberries, and

more.

The Menu for Week 1 includes recipes that feature

creative ways of enjoying fruit throughout your meal. It can be enjoyed as lunch

or dinner.

�

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Week 1 Menu:

• 7-Minute “Quick Broiled” Salmon with Ginger

Papaya Salsa

• 5-Minute Salad with Healthy Vinaigrette

• Asian-Style Broccoli with Red Onions

• Blueberry Parfait

• Healthy Lifestyle Tea

7-Minute “Quick Broiled” Salmon

This recipe is featured on page 481 of The World’s Healthiest Foods book.

1 lb Salmon filet, cut in half

2 tsp + 1 TBS fresh lemon juice

2 TBS extra virgin olive oil

1 medium clove garlic

Sea salt and black pepper to taste Serves 2

1. Preheat the broiler and place an all stainless steel skillet (be sure that the

handle is also stainless steel) or cast iron pan under the heat for about 10

minutes to get it very hot. The pan should be about 5 to 7 inches from the heat

source.

2. While pan is heating, chop or press garlic and let it sit for at least 5 minutes.

Letting it sit before cooking it helps to preserve its health-promoting p hy t o nu t ri e n t s.

3. Rub salmon with 2 tsp fresh lemon juice, salt, and pepper. You can “Quick

Broil” with the skin on—it just takes a minute or two longer. The skin will peel

right off after cooking.

4. Using a hot pad, pull pan away from heat and place Salmon on the hot pan,

skin side down. Return to broiler. Keep in mind that it is cooking rapidly on both

sides, so it will be done very quickly, usually in 7 minutes, (it may vary a little

depending on thickness). Test with a fork for doneness. It will flake easily when it

is cooked. Salmon is best when it is still pink inside.

5. Dress with extra virgin olive oil, 1 TBS lemon juice, garlic, and salt and pepper

to taste.

6. Serve with Ginger Papaya Salsa (see recipe on following page).

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Preparation Tips: Salmon Cooking salmon with the skin on will help to keep it moist. It is best to cook the

salmon with the skin side down. After the salmon is done cooking, the skin can

be easily removed with a fork. While some people like to eat the skin of fish and

it is a nutrient-rich portion of the fish (containing, for example, important concen-

trations of omega-3 fatty acids), it’s best to only do so if you are sure that the

fish came from clean waters, since the skin can be a source of contaminants.

To remove the bones from salmon fillets: Lay salmon fillet skin side down and

run your fingers along the flesh in both directions until you locate the line of

bones. Pull bones out one at a time with fingers or tweezers. Cut fillet intode-

sired size.

Preparation Tip: Quick BroilTo “Quick Broil,” you want to first preheat the broiler. It heats up very quickly so

you don’t have to have the broiler on for very long. Place stainless steel skillet

(with steel handle) or cast iron skillet under broiler to get it hot. Preheating the

pan allows the fish or meat that is being “Quick Broiled” to cook on both sides at

one time. Because the pan is so hot, it immediately seals the fish or meat on

hbottom to retain the juices and keeps it from sticking to the pan. For more on

“Quick Broil,” see page 60 of The World’s Healthiest Foods book.

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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.

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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Ginger Papaya Salsa

The Ginger Papaya Salsa is to be served with the 7-Minute “Quick Broiled”

Salmon.


1 medium papaya

1 TBS minced cilantro

1 tsp fresh grated ginger

1 TBS lime juice Serves 2

1. Dice papaya.

2. Combine it in bowl with cilantro, ginger, and lime juice.

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Preparation Tip: Papaya

Rinse papaya under cool running water. Cut papaya in half and spoon out seeds

from center. Cut off peel with a sharp knife. Cut papaya lengthwise into strips

about 1-inch wide and then cut across papaya strips in 1-inch increments to end

up with small cubes of papaya.

Preparation Tip: Lime juiceRinse lime before cutting. It’s best to juice a lime when it’s at room temperature

since it produces more juice when it is not cold. Roll the lime under the palm of

your hand on a flat surface to extract more juice. Cut the lime in half, removing

the visible seeds from the fruit. You can juice the lime using a juicer or reamer, or

squeezing it by hand.

Preparation Tip: GingerThere are two basic ways to peel ginger. If the skin is soft you can use the

rounded tip of a teaspoon to gently push the peel away from the ginger flesh. Or

you can carefully peel it using a small paring knife. Use a fine hand grater to

grate the ginger. Be careful not to scratch your fingers on the grater.

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5-Minute Green Salad with

Healthy Vinaigrette


Salad

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

prepackaged mixed greens)

Dressing


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 Dressing1. 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 tips of the leaves since they

tend to be bitter. Make a cut lengthwise through the entire head. Turn cut side of

head to the side and cut again so the head has been cut into fourths. Slice each

section thinly up to the root and discard the hard end portion. Rinse well and

then either pat dry or use a salad spinner if you have one available to remove

the excess water.

Loose salad greens (such as arugula, watercress, mizuna, or prepackaged

salad mixes)

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

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. It’s best to juice a lemon when it’s at room tempera-





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Asian-Style Broccoli

with Red Onions


1 lb Broccoli

1medium red onion

Mediterranean Dressing


2 tsp lemon juice

2 medium cloves garlic

Sea salt and pepper to taste

1 TBS sesame seeds

1 tsp tamari (soy sauce) Serves 2

1. Fill bottom of steamer with 2 inches of water.

2. While steam is building up in steamer, cut broccoli florets into quarters and

stems into 1/4-inch slices. Let them sit for 5-10 minutes before cooking them

since this activates their health-promoting phytonutrients.

3. Chop garlic and onions and let it sit for at least 5 minutes before cooking.

4. For al denté broccoli, steam florets and stems for no more than 5 minutes. If

stems are cut thicker than 1/4 inch, they will require 1-2 minutes of cooking

before adding the florets. Steam onions with the broccoli.

5. Transfer to a bowl. For more flavor, toss broccoli and onions with the remain-

ing ingredients while it is still hot. (Mediterranean Dressing does not need to be

made separately.) Adjust the amount of sea salt you use to accommodate the

salty taste of the tamari.

Optional: To mellow the flavor of garlic, add garlic to Broccoli for the last 2

minutes of steaming.

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Preparation Tip: BroccoliBefore cutting broccoli, rinse it under cold running water. Do not soak broccoli

since this will dilute its water-soluble nutrients.

Separate broccoli florets from stems by cutting close to where the florets come

together to join the stem. Cut each cluster close to the individual florets so that

they each will fall away into individual pieces. For those that don’t, use your knife

to separate them. Cut each floret into quarters. Peel broccoli stem with sharp

knife or vegetable peeler. Cut the stem into 1/4-inch slices.

The latest scientific studies show that cutting broccoli into small pieces breaks

down cell walls and enhances the activation of an enzyme (myrosinase) that

slowly converts some of the phytonutrients into their active form, which have

been shown to contain health-promoting properties. Since heat will inactivate the

myrosinase, it’s important to let broccoli sit before cooking it. So to get the most

health benefits from broccoli, let it sit for 5-10 minutes after cutting it and before

eating it or cooking it. Since ascorbic acid (vitamin C) increases myrosinase

activity, you can also sprinkle a little lemon juice on the broccoli before letting it

sit, in order to further enhance its beneficial phytonutrient concentration. For

more information on the importance of letting broccoli sit before cooking it or eat-

ing it, see page 132 of The World’s Healthiest Foods book.

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.

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

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


you let it sit, its notably eye-watering aroma appears; that’s 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.

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

garlic, 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


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

compounds 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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Blueberry Parfait


1 pint of fresh blueberries

4 oz vanilla or soy yogurt, stirred

1 TBS chopped walnuts

Optional: 2 tsp grated chocolate,

1 tsp diced crystallized ginger Serves 2

1. Layer yogurt and blueberries in 2 wine glasses.

2. Top with chopped walnuts.

3. Sprinkle grated chocolate and diced crystallized ginger, if desired.

Note: If blueberries are not available, use another type of your favorite fruit.

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Preparation Tip: BlueberriesRemove any crushed or moldy berries from the container before you store them

to prevent others from spoiling. Do not wash berries before refrigerating them.

Store them in their original container or spread them out on a plate, cover with

paper towel, and then cover with plastic wrap. Refrigerated berries should

remain fresh for up to 3 days.

Wash berries gently using the light pressure of the sink sprayer if possible. To

prevent them from becoming waterlogged, wash berries right before eating or

using in a recipe. Do not remove the caps of strawberries until after you have

washed them.

Preparation Tip: YogurtWhen shopping for yogurt, look for a type that features “live active cultures” or

“living yogurt cultures” on the label so that you can gain benefits from these

health-promoting lactic acid bacteria. Ideally, it is best to purchase yogurt made

from organic milk.

Preparation Tip: ChocolateCocoa, the main ingredient in chocolate, is developing a more and more impres-

sive research history with respect to its flavonoid content and heart-related ben-

efits. Flavonols found in cocoa appear to be especially helpful in protecting the

blood vessel linings. By helping protect these blood vessel structures, cocoa

flavonols may also help prevent high blood pressure.

Product quality is very important when it comes to cocoa-containing products

such as chocolate because residues of lead and other potential toxins may be

present in non-organically produced cocoa. Organic cocoa powder, organic

cocoa butter, and organic cocoa are labeling terms you should look for when

purchasing cocoa-containing products, including dark chocolate.

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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. Studies show 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 teas 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-





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SHOPPING LIST FOR WEEK 1 MENU

This shopping list will prepare Week 1’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 by four times the

amount of ingredients listed.

Vegetables1 lb Broccoli

1 Red onion, medium size

3 Garlic cloves, medium size

1 TBS Cilantro, minced

4 cups Salad greens (romaine, green leaf, red leaf, Boston

and/or prepackaged mixed greens)

Fruit1 Papaya, medium size

1 pint Blueberries

4-5 Lemons

1 Lime

Fish1 lb Salmon fillet

Nuts/Seeds1 TBS Sesame seeds

1 TBS Walnuts, chopped

Oils8 TBS Extra virgin olive oil

Herbs/Spices/Other1 tsp Ginger, freshly grated

1 tsp Tamari (soy sauce)

4 oz Yogurt, vanilla or soy

2 tsp Dark chocolate, grated (optional)

1 tsp Crystallized ginger, diced (optional)

Green tea

Sea salt and black pepper

Other herbs/spices/condiments if you want to make a variation of

the Healthy Vinaigrette Dressing (see the recipe for 5-Minute Green

Salad with Healthy Vinaigrette for more details).

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Healthy Eating Topics of Interest

Why fruits are healthy and how much to eat each day

Botanically speaking, fruits are plants that contain seeds that will produce the

next generation of plants, which will flower and fruit again. While we think of

sweet-tasting plants such as apples, pears, berries, and bananas as fruits, some

foods we classify as vegetables—tomatoes, peppers, avocados—are actually

fruits since they contains seeds.

We need to eat fruits every day because we need to provide our body with

water-soluble vitamins every day, and fruits (along with vegetables) provide more

of these critical nutrients than any other type of food. Unlike fat-soluble vita-

mins—such as vitamins A, D, E, and K—which our bodies can store for future

use, the water-soluble vitamins—vitamin C and the B vitamins—and phytonutri-

ents are needed every single day for our bodies to function optimally since they

can’t be stored, or are only able to be stored in small amounts.

This week’s focus is on incorporating more fruits into your diet. Fruits are deli-

cious and rich in so many nutrients, including a wealth of antioxidants. It’s good

to aim for eating 3 to 4 servings of fruit each day. One serving equals: 1 medium

apple, pear or orange; 1/2 grapefruit; 1 small banana, 1/2 cup grapes or berries;

1 cup diced melon; 1/4 cup dried fruit; or 3/4 cup of juice.

Glycemic Index and fruitsOne concern that people have about eating fruits is that they are high in sugar.

While fruits are high in sugar, their Glycemic Index (GI) varies and some cause

less blood sugar elevation than others. If you become familiar with the concept of

GI and the GI scale, you’ll learn which fruits will have a greater impact on blood

sugar levels—those with a high GI values—and which do not—those with a

lower GI. You’ll also learn about how you can consume higher-GI fruits with other

low-GI foods so as to blunt their blood sugar raising effects.

For more information on Glycemic Index, please see:

� The World’s Healthiest Foods book: Pages 342-3, 409

� The World’s Healthiest Foods website:

http://whfoods.org/genpage.php?tname=faq&dbid=32.

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Antioxidants:

Fruits and vegetables are the richest source of antioxidants. In addition to the

ACE antioxidants—vitamins A, C, and E—they contain other traditional antioxi-

dants such as zinc, selenium, copper and manganese. Additionally, they contain

plant-only nutrients, called phytonutrients, which act directly as antioxidants and

quench ROS free radicals; this is thought to be why higher consumption of fruits

and vegetables is associated with lower risk of a host of diseases, including

cancers and many chronic degenerative diseases. To support how important

antioxidant-rich fruits and vegetables are to health, research studies have shown

an association between a higher level of DNA mutations, which can lead to

cancer, and lower levels of protective antioxidants. So enjoy fruits and vegetables

each day and enjoy better health.

Since many phytonutrients are also responsible for the deep pigments that color

our food, one way to look for foods rich in antioxidants is to choose foods that

feature a palette of colors.

COLOR PHYTONUTRIENT FRUITS & VEGETABLES

Red Lycopene Tomatoes, Red Peppers,

Watermelon, Papaya, Apricots,

Pink Grapefruit, Guava,

and others

Yellow/Orange Beta-Carotene Sweet Potatoes, Carrots,

& Beta-Crytoxanthin Winter Squash, Cantaloupe,

Orange and Yellow Bell Peppers,

Papaya, Corn, Oranges,

and others

Blue/Purple Anthocyanins Blueberries, Blackberries,

Raspberries, Cherries, Purple

Grapes, Strawberries, and others

Green Chlorophyll Spinach, Broccoli, Kale, Collard

Greens, Swiss chard, Romaine

Lettuce, Asparagus, and others

For more information on antioxidants, please see:

� The World’s Healthiest Foods book: Pages 735 and 804

� The World’s Healthiest Foods website includes a vast array of information

about antioxidants. Just type “antioxidants” into Search box. For some general

information on the subject, see http://whfoods.org/genpage.php?tname=

nutrient&dbid=116,

http://whfoods.org/genpage.php?tname=faq&dbid=19#faqdiscussion

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why do we need antioxidant-rich foods each day? · tend to be bitter.make a cut lengthwise through...

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