Superfoods: nutrient-dense foods to protect your health

356 Pages·2006·52.839 MB·English

by  Van Straten, Michael;Griggs, Barbara

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ISBN 0-7566-2115-1(cid:48)(cid:82)(cid:73)(cid:78)(cid:84)(cid:69)(cid:68)(cid:0)(cid:73)(cid:78)(cid:0)(cid:51)(cid:73)(cid:78)(cid:71)(cid:65)(cid:80)(cid:79)(cid:82)(cid:69) (cid:0)
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USsuperfoodsjktNEW.indd 1 9/11/05 10:53:42 am

SuperFoods

SuperFoods
Nutrient-dense foods
to protect your health
Michael van Straten
& Barbara Griggs
London, New York, Melbourne,
Munich, Delhi
Project Editor Kathy Fahey
Project Designer Ruth Hope
Senior Editor Shannon Beatty
Senior Art Editor Anne Fisher
Managing Editor Penny Warren
Managing Art Editor Marianne Markham
Publishing Operations Manager Gillian Roberts
Creative Publisher Mary-Clare Jerram
Art Director Peter Luff
Publishing Director Corinne Roberts
DTP Designer Sonia Charbonnier
Production Controllers Elizabeth Cherry,
Sarah Sherlock
Photographer Sîan Irvine
Americanization Christine Heilman
US Recipe Consultant Wesley Martin
First American Edition 2006
06 07 08 09 10 9 8 7 6 5 4 3 2 1
Published in the United States by DK Publishing
375 Hudson Street
New York, New York 10014
Copyright © 2006 Dorling Kindersley Limited, London
Text copyright © 2006 Michael van Straten and Barbara Griggs
Some text from the Superfoods section fi rst appeared in
Superfeast by Michael van Straten, published in 2005 by
Little Books, Inc. Text here is reproduced by kind permission
of the publisher.
Every effort has been made to ensure that the information
contained in this book is complete and accurate. However, neither
the publisher nor the author is engaged in rendering professional
advice or services to the individual reader. Professional medical
advice should be obtained for specifi c information on personal
health matters. Neither the publisher nor the author accepts any
legal responsibility for any personal injury or other damage or
loss arising from the use or misuse of the information and advice
in this book.
All rights reserved under International and Pan-American
Copyright Conventions. No part of this publication may be
reproduced, stored in a retrieval system, or transmitted in any
form or by any means, electronic, mechanical, photocopying,
recording, or otherwise without the prior written permission
of the copyright owners.
DK books are available at special discounts for bulk
purchases for sales promotions, premiums, fund-raising,
or educational use. For details contact DK Publishing
Special Markets, 375 Hudson Street, New York, NY 10014
or [email protected]
Cataloging-in-Publication data is available from
the Library of Congress
ISBN 0-7566-2115-1
Color reproduction by MDP
Printed and bound by Tien Wah Press,
Singapore
Discover more at
www.dk.com
Contents

Introduction 6 The recipes
134

Soups and appetizers 136
Eggs and pasta 154
The superfoods
18
Seafood 164
The four-star superfoods 20 Meat, chicken, and game 176
Fruit 22 Grains and legumes 192
Citrus fruits 25 Vegetables 198
Berries 28 Snacks 210
Soft fruits 32 Salads 220
Exotic fruits 40 Desserts 232
Dried fruits 44 Drinks 246
Salad vegetables 48 Basic recipes 252
Fruit vegetables 52

Squash 56 Protect your health 262
Roots and tubers 57
Cancer 264
Bulb vegetables 65
Circulatory problems 278
Cruciferous vegetables 69
Digestive problems 284
Stalks and stems 74
Stress 292
Grains, legumes, and starches 76
Fatigue 298
Nuts and seeds 86
Joint problems 304
Eggs and dairy products 94
Respiratory problems 312
Meat, seafood, and poultry 98
Skin problems 318
Herbs and spices 104
Urinary problems 324
Oils and extracts 126
Weight control 330
Sweeteners 128
Harmonious eating 344
Miscellaneous 130
Index 348
Acknowledgments 352
A cookbook with
a difference
The purpose of this book is to help people centuries-long history of successful kitchen
suffering from specifi c ailments in the medicine, such as sauerkraut for digestive
simplest, most effective way—by teaching problems. However, we certainly do not
them to eat and enjoy those foods that will imply that any fruit, vegetable, or other food
promote the healing process, and to avoid not named in the relevant section is without
those that aggravate the condition, or value to you and should be avoided. On the
indeed, may have caused it in the fi rst place. contrary, we always urge that you eat from
Equally, you can use this book to help as wide a range of foodstuffs as possible. So
promote the health and improve the whatever your health problem, choose freely
resistance of yourself and your whole family (unless a particular recipe features a food
by serving up a daily diet of Superfoods. on your danger list).
Your health problem may be a disabling The Danger Foods—listed immediately
bout of the fl u or a crippling case of arthritis; after the Superfoods—should be avoided
you may be coping with an annual visitation wherever possible for those with the health
of bronchitis, or chronic digestive discomfort, problem specifi ed. For example, avoid tea
or even a diagnosis of cancer. Whatever the and coffee if you’re suffering from anxiety or
problem, turn to the appropriate section and fatigue; steer clear of dishes that drip animal
follow the nutritional guidelines. fat if you have a heart condition.
Each of the ailments sections of the book Explanations are given to detail
deals with disorders of a body system, such why a particular food is ill-
as the heart and circulation, the respiratory advised in specifi c
system, the digestive apparatus, the nervous health problems.
system, the skin, and so on. Each section has The eating plan
an introduction explaining how the wrong in each section
diet may have contributed to your problems spells out
in the fi rst place, and how eating the right the broad
foods can help restore you to good health. guidelines
A complete list of the Superfoods, you’ll be
including the potent Four-Star Superfoods, following, and
which we specifi cally recommend for your gives a week’s
case, appears on p.20. Some of them have a menus.
6 introduction
How can you get the most out
and the sooner you may return to health.
of this book? Superfoods cannot always guarantee full
Study the Superfoods in the sections that recovery, but they can always reduce painful
are relevant for you, and master the list symptoms and increase well-being.
of Danger Foods, too. In the recipe section Some people may choose to stick with
you’ll fi nd dozens of other dishes that a particular eating plan as a form of
feature your Superfoods, while avoiding insurance. If you have high cholesterol
your Danger Foods. All of the recipes are levels or high blood pressure, for instance,
benefi cial for most ailments, but the obviously you would be sensible to follow
ailments for which a recipe is most the recommendations in the section on
effective are listed under its title. circulatory problems, however well you
The menus for specifi c ailments are for feel at present. If you have had problems
your guidance only. Obviously, you don’t in the past with indigestion, constipation,
have to keep eating the same dishes week or stomach ulcers, you might discover
after week. However, after using them, a digestive comfort and effi ciency you
you may fi nd it easier, and certainly never knew was possible by following the
cheaper, to plan a whole week’s eating guidelines in the digestive section. If your
in the same way, balancing starch and workload is backbreaking—and there isn’t
protein, and including two or three a lot you can delegate—following the fatigue
Superfoods at almost every meal. eating plan will help you cope.
If you wonder just how much “healthy
How carefully should you stick
eating” can do for you, follow the Seven-Day
to the eating plan in the section
Alimentary Plan (p.287) and fi nd out!
relevant for you?
The Three-Day Elimination Diet—the fi rst
If you are seriously or chronically ill, three days of the Alimentary Plan—is
if a doctor has recently given you recommended for those suffering from
a diagnosis of bad news, the digestive problems, but it also works as a
more closely you stay with gentle cleansing and detoxifying diet after
the eating plan, and the any season of rich eating and general
more you build overindulgence, such as Christmas or
the appropriate vacation time.
Superfoods Over the last half-century, hundreds of
into your thousands of people have recovered from
daily menu, serious health problems on no other
the more treatment but following the eating plan
dramatic will be devised by Dr. William Howard Hay in the
the improvement 1920s, variously known as the Hay Diet or
in your condition, Food Combining, described on p.344. While
introduction 7
it is not essential to recovery, there is no it, and you certainly don’t need to be sick
doubt at all that Harmonious Eating, as we or out of condition to enjoy and benefi t from
call it, can revolutionize your health, in the recipes in this book.
some cases almost overnight. Whatever your It’s a rare household these days where all
ailments, we strongly recommend that you the family sits down to meals together in the
give it a serious trial for at least a week, as evening, let alone at noon. So the menus are
your fi rst step toward super-health. planned for breakfast, a light meal needing
In our present state of ignorance, it minimal preparation (which can often be
would be foolhardy and irresponsible to turned into a packed lunch or prepared in
claim that dietary changes alone can advance), and for the main meal of the day,
produce cures, but there can be no doubt which may or may not be eaten in the
that the right food will maximize the body’s evening.
ability to fi ght back against many diseases. In suggesting main-meal menus, there
The extraordinary healing power of nature is always either an appetizer or a dessert as
operates best in the well-nourished well as the principal dish. This is certainly
organism, whether it is a single cell or not because we expect readers to prepare
a complex human being. or eat a multi-course meal every day. Many
Recent studies show the importance of of the recipes, including several presented
nutritional factors in the amelioration of as appetizers (such as the brown rice and
many diseases. For this reason we would celery soup), make a perfectly good meal
urge all sufferers from such conditions as in themselves, needing only the addition
AIDS, myalgic encephalopathy (ME), of a whole-wheat roll and a salad. However,
Parkinson’s disease, Alzheimer’s disease, when this is the only substantial meal of
multiple sclerosis, motor neurone disease, the day, or if it’s the only time the family
cancer, lupus, rheumatoid arthritis, epilepsy, gathers and relaxes together, either
and schizophrenia to contact the relevant appetizers or desserts, or occasionally
self-help and research organizations for the both, may be called for. So we’ve made
most up-to-date information and advice. appropriate suggestions that preserve the
Whatever your illness, study the chapter balance of the meal. For those planning a
on Harmonious Eating, together with lavish meal, the Sunday menu provides for
those chapters most appropriate to your a three-course feast, which could equally
symptoms. Pick the recipes that tickle your serve as a dinner-party menu.
fancy, enjoy them, and know that every It’s a good idea to make a note of your
mouthful enhances your health. As doctors personal Superfoods and Danger Foods. By
are at last beginning to acknowledge, only the time you’ve been consulting it for a few
nature heals. days, you’ll probably end up knowing it by
However, Superfoods was designed to heart. Then when you eat out in a restaurant,
maintain well-being, as well as help restore cafeteria, or café, you’ll be able to skim the
8 i n troduction