Hi everyone. Before we get started, I want to talk about my new use for shot glasses. I am trying not to give my kids plastic cups as much because of the plastic toxin studies but they keep breaking my glasses and it is driving me nuts! It’s really not their fault, however,since they are children, so I have a new strategy: I am using my husband’s obscenely large (and embarassing) collection of college era shot glasses (that I threatened to throw out years ago)for their drinking purposes. They are so thick that they don’t break when they fall and they are small so getting two servings of juice seems like a lot to them when in actuality it is only a couple of ounces. I hope that is useful for you.
Well, let’s move on…The following is an excerpt from an informative article that was in the NY Times the other day (by the way, I was in the NY Times on Sunday also, regarding my non-profit, Parents Who Rock: http://tinyurl.com/66j4gf):
“Nutritionist and author Jonny Bowden has created several lists of healthful foods people should be eating but aren’t. But some of his favorites, like purslane, guava and goji berries, aren’t always available at regular grocery stores. I asked Dr. Bowden, author of “The 150 Healthiest Foods on Earth,” to update his list with some favorite foods that are easy to find but don’t always find their way into our shopping carts. Here’s his advice.
1. Beets: Think of beets as red spinach, Dr. Bowden said, because they are a rich source of folate as well as natural red pigments that may be cancer fighters.
How to eat: Fresh, raw and grated to make a salad. Heating decreases the antioxidant power.
2. Cabbage: Loaded with nutrients like sulforaphane, a chemical said to boost cancer-fighting enzymes.
How to eat: Asian-style slaw or as a crunchy topping on burgers and sandwiches.
3. Swiss chard: A leafy green vegetable packed with carotenoids that protect aging eyes.
How to eat it: Chop and saute in olive oil.
4. Cinnamon: May help control blood sugar and cholesterol.
How to eat it: Sprinkle on coffee or oatmeal.
5. Pomegranate juice: Appears to lower blood pressure and loaded with antioxidants.
How to eat: Just drink it.
6. Dried plums: Okay, so they are really prunes, but they are packed with antioxidants.
How to eat: Wrapped in prosciutto and baked.
7. Pumpkin seeds: The most nutritious part of the pumpkin and packed with magnesium; high levels of the mineral are associated with lower risk for early death.
How to eat: Roasted as a snack, or sprinkled on salad.
8. Sardines: Dr. Bowden calls them “health food in a can.’’ They are high in omega-3’s, contain virtually no mercury and are loaded with calcium. They also contain iron, magnesium, phosphorus, potassium, zinc, copper and manganese as well as a full complement of B vitamins.
How to eat: Choose sardines packed in olive or sardine oil. Eat plain, mixed with salad, on toast, or mashed with dijon mustard and onions as a spread.
9. Turmeric: The “superstar of spices,’’ it may have anti-inflammatory and anti-cancer properties.
How to eat: Mix with scrambled eggs or in any vegetable dish.
10. Frozen blueberries: Even though freezing can degrade some of the nutrients in fruits and vegetables, frozen blueberries are available year-round and don’t spoil; associated with better memory in animal studies.
How to eat: Blended with yogurt or chocolate soy milk and sprinkled with crushed almonds.
11. Canned pumpkin: A low-calorie vegetable that is high in fiber and immune-stimulating vitamin A; fills you up on very few calories.
How to eat: Mix with a little butter, cinnamon and nutmeg.”
I created a really good dip that includes beets AND blueberries and is surprisingly good. here it is:
3 medium sized beets, quartered and boiled or steamed until tender
1/2 cup whole, roasted, salted almond
3 ounces very firm tofu, more or less to taste
1/3 cup olive oil
1/4 cup fresh or frozen blueberries
1/2-1 tsp salt (start with one tsp and add more if necessary, especially if almonds are salted)
Puree all of above in food processor until totally creamy. Serve with vegetables or whole wheat pita chips. It is a beautiful dark pink color and would look beautiful served with my edamame dip and spiced carrot dip from previous posts. Enjoy!